Whoohoo!! we have tons of excitement for the new Shine in 49 Contest!!! So far we have close to 600 contestants, WOW!!
Anyhow, I want more people to join– Late starters are also very welcome!! Feel free to Share the link to Sign up here:
I’ve been fielding tons of questions and sending out links etc…ALL MORNING!! It’s great to feel the excitement everyone has to get ROLLIN’ ASAP!!
The way I’m positioning this contest is the 1st week is all about getting ready and then the next 6 is about kicking tail.
The KEY Thing to realize is that I can’t give you all the info in one day–I don’t want you to get “Information Constipation” , LOL!
I’ll be sharing more info each day of the 49, so if you don’t know something or feel a little lost– that’s OK. I’ll be sharing more info constantly, every day emails, blogs, comments, posts, etc… will be coming your way– That way it’ll help you stay engaged and focused and EASE you into your new fitness and diet lifestyle.
** be sure to add michelle@buffmother.com and customerservice@buffmother.com to your safe sender list and address book**
I’ve put together an AWESOME guide for our first
6 weeks of the “SHINE in 49” contest.
It contains workouts, diet info, training tips
and interval information.
Be OPTIMISTIC that you can SHINE!!
Let’s do this!!
NOW for day #1– workout plan as laid out in the PDF-
| MondayCircuitStyle Workouts |
| Day 11-Lift Upper Body2- Intervals3-ABS |
| 1- Lift UPPER BODY- Circuit- do all exercises upper body in the order as listed; repeat the circuit 3 times. #1 then immediately #2 then immediately #3 etc…then the entire series again for 3 rounds | |||||
| EXERCISES | DATE | ||||
| UPPER BODY | |||||
| #1-Chest press or Push ups regular or on knees | lbs. | ||||
| 3 sets to failure | reps. | ||||
| #2-Rows- machine or bent over holding dumbbells | lbs. | ||||
| 3 sets of 10 reps | reps. | ||||
| #3- Tricep machine or Chair dips- for triceps | lbs. | ||||
| 3 sets of 10 reps each | reps. | ||||
| #4-shoulder press machine or DB Shoulder Press | lbs. | ||||
| 3 sets of 10 reps | reps. | ||||
| #5-Bicep machine curls or DB Bicep Curl | lbs. | ||||
| 3 sets of 10 reps | reps. | ||||
| #6-Cable tricep push downs or Tricep extension | lbs. | ||||
| 3 sets of 10 reps | reps. | ||||
| #7-Standing Lateral/Side shoulder Raises (flies) with DB’s | lbs. | ||||
| 3 sets of 10 reps | reps. | ||||
2- Intervals- This is 20 min total: 4 hard min. total and can be done on any type of equipment you’d like to use- spinning bike, elliptical, stair mill, treadmill, etc..
*If you don’t feel exhausted by the end, increase the intensity of all hard and easy min.
3- ABS:
| ABS–CPTME….SIMPLE 7 for 7 – REFER to my book “AFTER BABY ABS” for an explanation of these exercises and terms | ||
| Passive Abs | reps. | |
| Sit ups- hands on hammies | reps. | |
| Vacuumes!! 10- 10 seconds daily | reps. | |
| Knee ups- roman chair are best | reps. | |
| Traditional AB crunch | reps. | |
| Ball Crunches | reps. | |
| Cats/Dogs | reps. | |
| Other | reps. |
Plus, in the email that was sent out I instructed you to go shopping for good protein and green vegetable choice on hand
AND….JOURNAL…take some time to JOURNAL.
Write it down!! I’d like to encourage you
to write about 3 specific things:
1- Do you remember how great you felt
both mentally and physically when you had your most
OUTSTANDING fitness/diet results?
I have felt outstanding many times in my life– most recently on our trip to Mexico last August. It feels great to put anything on and know you look smashing!!
2- What do you have to change about your
current habits to attain OVER-THE-TOP
results like that again?
I need to stay consistent with my diet. I’ve worked up a great consistency in my workouts, my running and my activity level, but my diet is way to inconsistent. I’m going to focus really hard on consistently keeping my carbs down, my protein up and eating my greens!
3- What is your #1 goal for the next 7
weeks? What are the “solutions” you must
OBSESS over order to attain that goal?
My goal for the next 7 weeks is to lean up for my birthday!! I will be 37 in just 7 weeks!! I’m planning to do a photo shoot and need to come in weighing about 123. I will need to lose only about 4 pounds– but I want those 4 pounds to be FAT!
My solutions to achieve this goal is to stay consistent with my workouts (lifitng/running) and keep my diet in line!
-Michelle
Excited to get started!
So ready!!
Yay!!