All posts by BuffMother

100 Abs on Floor full workout follow along

100 abs on the floor full workout follow along

V UPS
Turkish sit-ups
bicycles
scissor kicks
leg lifts
lower ab leg lifts
side crunches
Superman’s
Hands-On hamstring sit ups
Hands-On hamstring side sit ups

10 of each full workout follow along for 100 abs
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Legs day

Tuesday report

Busy day, trained a couple clients then go it my workout:

Warm up-  mish mosh of leg stuff for about 7 mins

Squats 135×10, 155x10x3sets
paired with Calf raises and hip swivels
Deads 155x10x2sets paired with leg raisesx20reps
Sit up test 49

Stretched– even though my right hammie is still bothersome my flexibility was actually better today

This week’s tally-

SPLITS 4/4
BLOG 4/4
ABS 4/4
MEAL 3/4
LIFT 2/4
RUN 1/4

Tomorrow I need to run. I missed cooking for the family last night because Trav and I were on a “date”.
Have a great Tuesday!!
Michelle

After Baby Abs live on video

Today I got on my workouts right away– started wtih my AB Routine from “After Baby Abs” and took a follow along video for you!! If you do this workout 7 days a week for 7 weeks, you will have a transformed tummy!! Complete this circuit 2x’s

  1. Hands on Hammie Sit ups -15 reps
  2. Vacuums- 3 reps of 10 seconds
  3. Knee Ups- 15 reps
  4. Crunches- 15 reps
  5. Ball Sit ups- 15 reps
  6. CATS (and dogs)- 3 reps of 5 sec each position
  7. + Passive ABS!! Suck it in 24/7 and have good posture

I also did a coaching video for my “MAX RESULTS” online training group and a video promoting our next group that is starting April 24! You should join us!!
The rest of my workout included today’s ab challenge the COKE, I did 3 rounds of it, plus bench, dips and stretching for my splits.

Now it’s time to chill as I have an afternoon date with the hubby!!

Have a great MONDAY!

-Michelle

E-Book SPECIAL

April goals…day 1 and 2

MY APRIL GOALS: fab abs daily, workout all days in April at least 11 mins, splits stretching 5 days/week, blog daily, cook a family meal daily….workouts will be lifting 4-5 days a week, 3 running (intervals, hills and sprints including 4 track workouts) and at least 6 hard leg workouts this month!

April 1, Saturday:

My workout consisted of 35 mins of splits stretching, 200 reps of abs- I recorded 2- 100 abs videos while doing that and then I ran 6 hills.  Knee and hamstring hurt and i was exhausted afterward.  I also too starting pics or abs april and stats. I am bloated today from having a piece of pizza yesterday, the gluten bloats me like crazy!

137 cday 2
28 waist
26.25 sucked in
29 Belly Button
Caliper Abdominal 16
Caliper Illiac 8

other measurements:
42 shoulders
36 bust
34 chest
37 chest flex
28 waist
26.25 sucked in
29 Belly Button
19.5 mid thi
20.5 upper thi
11 bicep
12 bicep flex
13.5 calf

 

Blogs– Customized and Personal Group online training!! Starts April 24th

The Sunny Side Group!

The meal I cooked today was Roast (I also cooked a steak for Travis and I)

SPLITS 1/1
BLOG 1/1
ABS 1/1
MEAL 1/1
LIFT 0/1
RUN 1/1

April 2

Abs are already sore from yesterday’s abs…Did my abs workout www.BuffMother.com/fababs2 took 12 mins
Then did my stretch– a quick one of 5 mins
SPLITS 2/2
BLOG 2/2
ABS 2/2
MEAL 2/2
LIFT 0/2
RUN 1/12I plan to cook, spaghetti for family.  I already cooked bacon and eggs for Travis and I.

 

Customized and Personal Group online training!! Starts April 24th

We are halfway done with our first “3 Months Max Results Training Group”.  The 16 ladies who started in February have had huge success!!! Weight and inches are falling off and everyone is more fit now than they were 6 weeks ago, it’s very inspiring!!

That’s why I want to do it again!! Please join me!  We are doing this as a SMALL ladies only group, I need about 10-15 committed ladies who want to work with me to become your best!  We will start April 24th.  Purchase ASAP spots will go fast! Group closes April 17th.
http://buffmother.com/product/3monthtraining/

Members will get 3 months of in depth training that uses ALL of the resourced I have on hand: books, ebooks, success journals, workout calendars, customized diet recommendations, extensive training programs customized to each person, phone coaching, texting, email support, video coaching, group support, etc…  This program is worth at least $1000!!  But, the Cost is only $300 total. And I’ve even split up the payments to make it easier for you: $75 initially, $75 2 weeks later, then $75 for the remaining 2 months. I am pulling out all the stops to get you results!

If you have questions feel free to message me or email me at buffmother@gmail.com.  You can also text or give me quick phone call to answer questions 479-531-4324.

Thanks so much!!

-Michelle Berger

The Sunny Side Group!

I’ve recently realized something about myself that I do not like! I have a tendency to go through streaks where I constantly catch myself thinking about and focusing on, the negative side of things instead of the “bright”! I’ve heard the phrase “look at the bright side” so many times that it’s lost the intended affect. If my husband says, “look at the bright side…” I often just groan inside and then wander off and continue to bicker, mumble and complain to myself or other people. I do this despite the fact that I devoted an entire chapter of my book to the subject of “focusing on SOLUTIONS” instead of the “PROBLEM” at hand. For the most part, this is the way I live my life, but I still have those NEGATIVE streaks. The truth is, complaining, bickering, arguing, etc, ALWAYS causes my life to be frustrating, difficult and miserable!! This is why I’m confessing this issue to everyone and I’m bound and determined to break this horrible habit!! I’m asking everyone who reads this blog including my family, friends and even casual acquaintances to please hold me accountable. If you ever catch me writing, talking or even thinking about the negative side of anything, CALL ME OUT! I want you to BUST me on the spot! I’ve asked my husband to use the phrase, “focus on the SUNNY side, HONEY” instead of the old cliché’ “Look at the bright side” since that phrase seems to always trigger negative feelings in my mind.

I know that some people would much rather discuss negative rumors, gossip and many other situations of this nature. It’s very easy to and even somewhat enjoyable to get together with a small group of people and feed off this negative energy. I’ve been caught in this trap many times! I declare myself “GUILTY as charged charged”. It’s human nature to take the “easy road” by adding our own little negative spin to a conversation or even starting the flow of negative energy hoping that others will join in. We all seem to have a natural weakness for being attracted negative information. If you want proof just read the headlines in any news source, TV, internet, newspaper, etc. The headlines are almost always focused on negative stuff because that’s what attracts readers and viewers. In fact, I’ve completely stopped watching the “news” because it makes me feel depressed!

As I previously stated, focusing on negative things such as criticizing, condemning or complaining always results in making my life miserable! I recently to read a book written by the richest, most powerful and wisest man who ever lived. I believe success breads success and even though I’m not much of a reader, I decided to take 5 minutes a day to learn what this man had to say about true success. The man is King Solomon and the book is Proverbs. It has 31 chapters and I read 1 chapter every day of the month. Some tidbits that hit me really hard on the 15th of this past month. Proverbs 15:4 “Gentle words bring life and health; griping brings discouragement.”
15:15 “When a man (or woman) is gloomy, everything seems to go wrong; when she is cheerful, everything seems right” 15:30 “Pleasant sights and good reports give happiness and health.” The entire 15th chapter seemed to say to me, If you want to be miserable, unsuccessful, and depressed, hang around negative people and focus on negative information.

If you want a great life, full of joy, success and happiness, hang around positive people and focus on the “sunny side” of your circumstances. As a result, I’ve made a decision. From this day forward, I’m done poisoning my life with negative people, conversations, actions, thoughts, etc! Instead, I’m rededicated to hanging out and communicating with positive people, focusing on solutions instead of problems, looking for the sunny side of my circumstances instead of all the negative situations and events that occur in life.

I want to find at least 100 women who are willing to join me! We’ll call us “The Sunny Side” sisters! LOL!

This doesn’t mean that you can’t tell us about negative situations, events or problems that you are going through. There is nothing wrong with expressing these things to the group. Together, we’ll help each other find and concentrate on the solutions so we can get through tough times. We’ll team up to focus on the SUNNY side… honey! I’d like to incorporate this into the Rally Room (our TEAM BUFFMOTHER private women’s only group) since this is one of the many reasons I created the Team BuffMother in the first place! If you haven’t joined the Team BuffMother group I encourage doing so. It will change your life! If you already are a Team BuffMother member, and want to commit or re-commit to this positive group, please respond to this post.

Feel free to add your own special twist in your post but don’t feel obligated. It’s fine to just say something like, “I’m in! But, if you have any additional thoughts, insights and/or stories that popped into your mind regarding this topic, please jot them down in your post. Please keep in mind this is not a writing contest or anything like that. I know most of us don’t have tons of extra time and energy and I don’t want that to stop you from joining us. I’m member #1, who wants to be member #2, #3, #4…?

xoxoxo~
BuffMother!
http://facebook.com/groups/buffmother

 

Join the ABS April (fab abs) challenge!

APRIL will be ABS APRIL!!! so since it’s the last day of March, Today is Day 0 in our ABS APRIL (fab abs challenge)! During the Challenge EVERY DAY has a FAB ABS post, please follow along and comment on the posts for accountability.  www.BuffMother.com/FabAbs

This post contains a DIET for you…so that you can have OVERALL SUCCESS in addition to our ABS focus!

Here is more INFO and Instructions-

A quick link to each FAB AB challenge post is found on this page  www.BuffMother.com/FabAbs— take 1 day at a time please– read, do and comment daily PLUS, Please feel free to share the post.
Strive to apply the info to your day immediately! Try the exercises, think about your midsection, be focused on causing change, JUST Do it!!

I encourage you to take before and after pictures at the END of the challenge. The photos should capture the area of focus– from your mid-chest to just below hips is about perfect. A FRONT and SIDE photo are required you can choose any attire you’d like but strive to wear something that could show progress (for example; a bikini, sports bra and shorts, tight fitting tshirt/tank, etc…). STARTING and ENDING shots should be in the same clothes, taken in the same location if possible and in similar lighting and angles.

As promised, here’s a STRICT diet to help you reveal your ABS!

“FAB ABS” Diet :

A lot of results can happen in just 28 days of working out but if you really want to get results you need to FOCUS on your diet also. For this contest we will have a “Daily Diet Focus” and OVERALL “5&5+” Diet goal:

OVERALL “5&5+” Diet goal:

By “5&5+” I am referring to serving guidelines- let’s put are focus on what TO Eat in a day vs. What NOT to eat:

5 proteins servings daily
AND
5 Fruits or veggies
+Plus FAT = what ever FATS come with those proteins, fruits and veggies (meat fats, dressings, oils, butter, etc

Superset workout for shoulders and arms

My workout today…upper body, mostly shoulders and biceps #buffmother#guns #biceps
Bike 10 min warm up
Sh press 15’sx10
Deads to hop out bicep curls

Superset #1-

Arnolds 20×10 + 5 press
25’sx10 together
25×10 singles
Bicep Curl machine 55×10
65x10x3

Then Abs- 40knee ups (20 front, 10 each side)

Superset #2-
Lateral Raises – alternating 15’s x10
Upright rows 15’s x 10
3 sets of superset
Then abs- 50 ladders on ball
20 hip thrusts
15 side ball crunch
20 ball crunch

Superset #3-
Tricep kickbacks 15’s x10
Bench Dips 15
Hammer Curls 20’sx14
25’sx10
3 sets of superset
Then Abs- hanging st leg lifts 10

Superset #4-
Bent over Lateral Flys 15’sx10
Pull overs
20×10
25 x10 x2sets
3 sets of superset
Then Abs- Roman chair st leg lifts 10

Then finish with 20 mins intervals treadmill