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Ab Secrets: “Fab Abs” Day 12

“Fab Abs” day 12 is all about Ab Secrets!!

First off let’s talk EXERCISE~ let’s LEARN more about your tummy and how to apply exercise and diet strategies that will create an optimal waistline.

I am a big believer that ab work can be done daily…and should be done that often when you are in “REBUILDING” mode. If you want to truly transform your tummy, constant focus and EFFORT is the only way you’ll get the change you desire. It’s not just doing SIT UPS– it’s more than that– That’s why we’ve had daily EXERCISE Challenges in this contest to expose you to a variety of exercise that shape your tummy.

Fab Abs day #12 Challenge–  read the 4 pages (attached and below- click to enlarge) from my AFTER BABY ABS BOOK And DO This circuit 3x’s

“C” ABS– 10 Ab Crunches focus hard on CRUNCHING hold if for 3 seconds each crunch

“T” ABS- Plank for 20 Seconds – keeping core tight and sucked in

“E” ABS- 10 Knee ups on a bench or chair…focus on LOWERING your legs slowly- resist the stretch, take 5 seconds to lower them on each rep

Have a super INFORMED day #12!!

Love ya’s,

Michelle

p.s. you can also take today and this weekend to “make up” any missed challenges!!

After Baby Abs ebook8 After Baby Abs ebook9 After Baby Abs ebook10 After Baby Abs ebook11A

 

 

 

 

 

Want SORE abs?: “Fab Abs” Day 10

Hello, hello!!!  Guess what??  I RARELY GET SORE ABS!!! BUT…When I do I am sure to write it down- the following workout KILLED my abs–

So…I thought I’d share my “AB Kill” workout for our Day #10 Fab Abs Challenge

#1 Run several sprints*- 100m as fast as you can GO! (Do 4-6 as hard as you can go with full recovery between)…
#2 Do HIGH KNEE DRILLS (2 sets of 30meters)…

#3 Old school sit ups- about 200 of them…These were right after sprints

Then add in these exercises throughout the rest of your day or workout:

#4 Roman chair/Hanging knee ups- about 60 total (2-3 sets of 20-30 is good)…
#5 Knee ups on a bench 2 sets of 30 reps….
#6 Ab hyper-extensions (like a back bend on the lower back extension machine or you can do it on the ball)- lower slowly 2 sets of 10-15 reps….

#7 AB wheels 1-2 sets of 15 reps…

Try it and Let me know if you get sore!!

* if you can’t “sprint” try doing super intensity 20 to 30 seconds on the bike, elliptical or stair mill or some other form of intervals instead
~~~~~~~~~~~~~~~~~~~~~~~
Have a kick-belly day #10! LOL!!
-Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

If you don’t do it…a puppy dies.

Saturday sleep in!!

HOLY COW…I woke up at 9:52 this morning! I was very tired!!

Last night I posted how I was tired and got some really funny responses to my plea:

 

“Is anyone else tired today– I have chest/triceps/abs and intervals to do– can you talk me into it please???”

 

~Do it or face the wrath of all of us who lift vicariously through you!

~Quitcher whinin’ and hit da gym already!

~Everyone wants to be a beast, until its time to do what beasts do. Get it done.

~Less talk and more work. Wuss! hehe

~Do it. Naked you will thank you.

**And…my favorite:

~If you don’t do it. A puppy dies.

So…

I did a chest/Tris/Abs workout

Skipped the intervals to save for today-

here’s how it went

Warm up on bike

3 sets push ups

15-10-15 with some butt up/pikes between and after

Bench

45×10

95×10

115x8x2sets

Incline flys

30’sx10x3sets

Bench dips

3 sets

Knee ups

hanging- 20, 25

on bench- 25

Tricep extensions/skull crushers

45#x10x3sets

DONE!

I’ll get in a run outside on my trail today- meaning HILLS. Gonna have some pre-workout (@GymAngel Energy Angel) now to get amped up for it! @GymAngel Energy Angel

 

Today is all about “Burning it down” here on the farm– it’s finally dry enough for a fire! And the twins have a BB game at 3   PLUS, we’ve got 3 football games to watch!

Have a great Saturday!

-Michelle

 

p.s. today’s the Final Day to enter the Gym Angel shirt and a bottle of SLIM angel (fat loss supplement) give away!!
Here’s how:
1- post a picture of your “gym” to your profile with the hash tag ‪#‎gymangel‬
2- tag the pic with Gym Angel and your gym (give them credit!!)
5 winners will be announced on later today!! (Jan10th!!)
Enter now and often!!
My gym is in my cozy home! No braving the elements to get there!! #gymangel
www.GymAngel.com

blacktank

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Need to think!

Emotionally strong posts abound online right now, lots of 2014 recaps and lots of 2015 resolutions!! It’s fun to see!

It’s also a bit overwhelming as I try to figure out my goals for the upcomming year. Much of what I had envisioned for 2014 turned out quite differently than expected.

July 2nd I wrote my last “goals list”

http://www.teambuffmother.com/blog/revisit-my-goals

 

One thing I do know is that I won’t be “hosting” a new year transformation contest this year, instead I figured we’d Piggy back on the BodyBuilding.com Transformation contest, more info here…

http://www.teambuffmother.com/…ansformation-contest

 

I had a solid yet tough day of accomplishing stuff yesterday…

Did insurance elections

Paid some bills

canceled some recurring expenses

posted some items for “work”

got a few packages sent and a few more ready to roll

ETC…

on the workout front, did 20+ mins on the bike in morning; Chest/Tricep/Abs and some bicep lifting plus 3.1 miles of intervals on treadmill

Workout details:

Warm up bike

push ups- 3 sets of 10 on handles with pigeon toe booty pops for about 20 of them

Bench-

95×10

115x7x3sets

 

Bicep curls with 25#Db’s

20 reps

 

Knee ups on Bench 2sets of 20

 

Incline flys

25#’sx10

30#’s x10 x2sets

 

ab wheel

15 reps x 2 sets

 

Dips

2 sets of 7

 

Bicep curls with barbell

45#x10

 

Ran treadmill: 9mph intervals with 7mph recovery, finished 3.1 miles total in 23.45

 

Today Legs are on tap, but that’s later…first I’m going finishing some VERY IMPORTANT WORK (six to sexy prizes announcement), then going tanning and getting some FOOD!

 

 

2 days of 2014 left, are you going to finish strong??

~ Tuesday~
Check out today’s suggested workout- The WRAP: http://youtu.be/3wm0-KVsKhA

 

THE WRAP

Repeat this circuit 4 times

1)    W- Wiggle It- Stand with legs slightly further than shoulder width apart. shift weight from one side to the other lifting right hip and bending knees of left leg to do so and switch back and forth giving a “wiggle” type dancing motions.

2)    R- Running Ups- Stand holding a bar or back of chair infront of you.  Bring knee up to chest (like running) and then extending foot back behind you about 1.5 to 2 feet with a “bounce” between.  Do 15 on each leg then switch.

3)    A- Adductions- Lay on your back with feet up in the air and butt propped up with hands. Made a V with legs being sure to get it as wide as possible and then close V and repeat.  SLOW and controlled for 10 reps. You can vary foot position to emphasize certain muscles.

4)    P- Pilate UPS- Stand with toes out like a ballerina, squat down low with knees out to side then extend all the way up onto toes with arms above you.  Repeat 5 times.

 

EXTRA Fitness Focus~ Lactic Acid.

Our focus for this week is LACTIC ACID

Here’s a little video “Vlog” I recorded talking more about lactic acid training http://www.youtube.com/watch?v=ohIuXa3DoQ0…

 

The Key to your Motivation is to Encourage others!

www.BuffMother.com

It’s a Christmas Miracle!

Last night Travis delivered some sad news- that one of our chickens had been killed. It was Dottie, the one that chases butterflies and is the fearless leader of the other remaining 4 (we had 1 other killed about a month ago). It was very sad news.  We were also distraught that the kids didn’t seem to care much that she died??  It left us wondering…Is something wrong with us as parents that our kids just don’t care??

 

Well, this morning, I let the chickens out of the coop and all 5 were there, INCLUDING DOTTIE!!!! It’s a Christmas Miracle!!

 

I’m not sure where she was– but my only guess she was hiding in the coop somewhere??? It truly makes no sense– Travis checked over and over again for her last night!

 

The Choir Concert went well last night. It got me inspired a bit more for Christmas Music! (I have some on now!) and Gracie did a great job!! I’ll try to upload the itty-bitty video I got of her signing.

 

The DIET BET contest has ended!! Congrats to all who participated, I know it helped so many of us from totally going bonkers over Thanksgiving and beyond! Weight loss or even no gain over the Holidays is a WIN for sure!

 

I didn’t make my goal weight, but that’s ok…I didn’t really need to lose the “vanity” weight right now and I’ve found that in certain seasons it’s important to focus on just feeling good vs. worrying about the 1-4 pounds I’d like to eliminate…LOL! it’s all good!

 

I got my workout done yesterday and it felt very good to run outside and HOLY COW my butt can tell I haven’t run hills for about 6 weeks!  It’s sore today!!

“i’m a SUNNY Gym Ange!” #gymangel

 

Can you believe just 22 DAYs left in 2014 and I have PIGs or HAM on my mind!!  I am honored to have been selected as a Local Celebrity Candidate for this year’s “Kiss A Pig” Gala~ Please like my page dedicated to the event: https://www.facebook.com/BuffMotherKiss

AND….Check out today’s suggested workout- The “HAM” sandwich: http://youtu.be/kRtrugCo68Y

Do this circuit 4 times~ it is not a RACE!

THE “Ham”:
Repeat this circuit 4 times
1) “H”- Hip-Ups : Place feet up on a bench (chair, box, couch, ottoman, etc) and lift hips up
5 reps slow and controlled being sure to hold the SQUEEZE for at least 2 seconds.
2) “A”- Around the Worlds: Stand holding something for balance, lift right leg out to side and move it in circle “around the world” switch legs and alternate directions on each set.
3) “M”- Money Makers: Stand with feet a bit wider than shoulder width, place right hand on hip, left hand on head and jut right hip out as you rotate slightly.

 

Big day for me here– my movie premier. Not sure what to wear on the RED CARPET, but I know whatever i choose will be fun!  May have to have ya’ll help me decide through some facebook interaction!

 

I’ll be sure to take a bunch of pics tonight no matter what!

Love ya’s,

Michelle

 

 

 

p.s. I’ll be making this a full page on my buffmother.com site soon– but here is the basic info about my newest “job”…to raise money for the ADA

Make Me “Kiss a Pig!”

I am candidate selected to help raise awareness and donations the American Diabetes Association’s Kiss a Pig Gala. Please cast your votes for me by donating through this web page. Every dollar you donate counts a vote for me. I would LOVE TO “KISS A PIG”!!  CLICK Here to DONATE!

 

Or purchase tickets to the event here- hurry they sell out fast!!

https://donations.diabetes.org…Tickets&id=43621

 

Michelle Berger, lovingly known as BUFFMOTHER,  is the Owner of www.BuffMother.com, which includes a line of healthy foods www.BuffMeals.com. Michelle’s passion to teach others to regain control of their hormones via exercise and nutrition has earned her Fitness Guru status. Michelle is a mother of 4, author, fitness professional and a motivational speaker/coach who studied Exercise Science and Nutrition at North Dakota State University. Michelle, her husband, Travis and children live in Gravette, AR.
You can donate by selecting the “Click Here to Sponsor Me” link. Our efforts will help set the pace in the fight against diabetes.

Help Make a Difference!

No matter how small or large, your generous gift will help improve the lives of nearly 29 million Americans who suffer from diabetes, in the hope that future generations can live in a world without this disease. Together, we can all make a difference!

Thank you for making a generous contribution to this cause that is so important to me!

Want to buy tickets or a table to the event?

https://donations.diabetes.org…Tickets&id=43621

or

Contact Krista Coffee at kcoffee@diabetes.org

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Chest, tris, abs, intervals

I am so loving the “Fish Lips” WAR that we’ve got going on for the year supplies of OMEGA ANGEL…if you haven’t submitted your fish lips pic, do! it’s too much fun!!

 

Warm up bike 19 min
Bicep curls 65×10
Bench
65×15
95×10
115×9
115×8

Pushups 10
Crunches 2 sets
Leg raises
Serve twists
Lateral raises 10# plates x10

Incline flys
30’sx10
35’s x 10 x2sets

Bicep curl machine
65×10
75×6 + 4 shortx2sets

Bowflex flys
Press style 60×10
Low fly 50x10x2set

Tri extensions
45x10x3sets

Then intervals on the treadmill
4 min warm up at 6
1min @8
1min @6
1min @8
1min @7
1min @9
1min @7
1min @9
1 min @6
2mins @8
1 min @6
4 mins @8
then cool down– 20 min total
In addition to my workout, I got my Christmas tree decorated today. What a blast, NOT…i am not into decorating much, but I’m glad it’s complete.
Have a great Sat night!
-M

Whacky Wednesday

Time to get a bit Whacky! I’m so sick of dealing with the UBER SERIOUS side of people. My solution is to get even more WHACKY than ever!!

Did ya’ll know that I’m kinda crazy?  I am a bit of a goofball and I love making fun of myself.  I just spent some time watching the “Swedish Chef” on YouTUBE! Love him!!

I would love to make a spoof video in his honor for my “BuffMother Meals”…I could even use my chickens?! http://youtu.be/B-OFXUaMIv8

 

By the way, I put up more info on the meals here:

http://buffmother.com/buffmeals/

 

This video I just a quick little blog I did over the weekend…

Okay, so last night turned out quite exciting here. I was in the middle of my workout when I heard a gun shot! Travis shot a BIG BOBCAT about 50 feet from our chicken coop! I think the cat was HUNGRY for a Chicken Dinner!

DH was so excited, it’s his first bobcat ever and it was very big and beautiful. Needless to say, my workout was over.

Anyhow, may have been for the best, I was very sore and tired from the past 3 days of workouts. I did manage to do some bench, some abs, and a few tricep dips.  I also did get in my 20 mins of biking in the morning.

Today, I’ll do a bit more upper body lifting with some boxing and I’ll get in a good solid run too.

Tia is home sick today with a very sore throat…so I’ll be making her some soup and praying she’ll recover quickly.

 

let’s remember to have some fun today, Joy, Laughter and HUMOR are supposed to be a part of life. Just take some time to get a little WHACKY!! it’s fun!!

Love ya’s,

Michelle

 

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Nostalgic November

the Rally Room theme for this month is…

Nostalgic November!

 

Post daily in a memory from your past…

Remember, be thankful for, acknowledge and appreciate your past. Join with me this month and celebrate the past success in your life, the fun times you’ve had with family and friends. Let’s get Nostalgic!

Plus, make this November count! I want to look back 10 years from now and have NOSTALGIA about this month of my life!

This picture is a sweet memory from our second Nebraska “Team BuffMother” gathering in 2008. Thanks to Lisa Yost Staudt we have a LARGE TEAM of women who are to this day impacting the lives of ladies in not only the Omaha area but the entire region surrounding Nebraska. Thanks Lisa and all my Nebraska friends for your love, kindness and support!! www.TeamBuffMother.com

 

 

My workout yesterday was to bike for 20 mins and 40 lunges in the morning, then I ran hills. I ran 3 loops each direction then 1 1min hill followed by 5 more 25 second less steep hills and finished with the remainder of my 60 lunges up the hill then cooled down with a jog home.

 

Today I lifted chest. I took my Gym Angel Energy pre-workout supplement about 30 mins before.  I started as the label suggested with 1/2 a scoop in about 4 oz. It’s pretty tasty: Pina Colada flavor.

Anyhow, I didn’t feel it much– no jitters or sickies.  I did have a good strong workout.

 

warm up Bike

Bench

45×20 warm up

95×10

115×8

115×7

95x10x2sets

 

Incline flies

30’sx10

35’sx10

35’sx8

 

Ab rolls with curl bar

2 sets of 12

 

Jumping lunges- 5 sets of 20

+ more abs: sit ups, hanging knee ups, side crunches

 

Then ran again…2 days in a row of running is very rare for me! I wanted to do it today though because legs is tomorrow and I don’t want to run on leg day. I did that on Wednesday and it’s exhausting!

 

Overall I ran intervals 2 mins @8mph with recovery at 6mph x2 then ran the next full mile at 8mph.  Completed 2 miles in 16:23 then jogged a cool down and stretched.  I really challenged myself with the mile at 8mph.  I kept telling myself it was the “money maker minutes”…the ones that really counted, the HARD ONES! Those are the ones that CHANGE YOU!

 

Time to roll, got a HOT DATE with the hubby!

Love,

Michelle

 

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Couple of Videos

Just uploaded this video yesterday about “Causes and Cures for Belly Fat” #bellyfat #insulin #cortisol http://youtu.be/95dWZe9KwR4

Here’s a video of me squatting from yesterday

I had a really good workout day: 25 mins on the bike in the morning and then a leg workout at about 4pm
Warm up body-weight stuff
Dead lifts
95x10x2sets
Paired with laying side leg raises
20 reps each leg 2sets
Squats
My sets were 45×20 warm up, 135×10, 155×10 (seen here), 175×6, 155×10, 135×10
paired with weighted crunches on ball (15#DB)2sets
and some knee ups
then I did Bulgarians
holding 10# platesx10 reps; Holding 15#DB’s x10 reps
Plus did hip ups, knee extensions, around the wolds
More Dead LIfts
135x10x2 sets
1 more set laying side leg raises
Today is day 30 of our contest! amazing, just a dozen days to go…

So the “Date” with my son was a success! We went shopping and he got several shirts and 3 pairs of pants– unreal that he’s a size 32×34! Big little man!

We also went out to eat at TLC for our favorites Spicy Cesar salad and MR Smoked Sirloin- YUMMY! And his hair cut turned out really nice too!

AND I even got in a stellar workout after it. Ran hills, my best run of the month for sure and then lifted chest.

Bench

Tricep bench dips

lateral raises

knee ups

Some push ups

Saturday’s workout was 20 mins of bike this morning and a leg workout Sunday.

6 Daily Goals– that will be topics in my daily journal

  1. Cycle day- 3 feeling much better today!
  2. Weight- 132.0 today.  Nice to see it going back down…expecting an under 130 weigh in any day now!  I feel so much leaner, I’m getting excited to take measurements and my AFTER pics for the contest. 2 more weeks!!
  3. Sexy To do’s-  SEXY Saturday, so spending some extra time with DH is a must.  Also, I will get some more time OUTSIDE in today. That always makes me feel more sexy.
  4. Workout- bike and legs
  5. Meal POA- Salad for lunch; Chicken with sweet tater salad for Lupper; Pot roast for Supper
  6. Sexy Actions- I think I’ll paint my nails today! plus adding in make up will be a must. Extra HUGS and Kisses and kind words to HUBBY!

The topic of proper training and injury prevention is totally on my mind and our contest topic feature today:

6 to Sexy~ day 27: Fitness level, weight training and Injuries

Fearless and SEXY!!

Congrats ladies on how awesome you are doing in the contest!  It’s so exciting to read all the amazing blog posts you’ve been writing. The SELF-Discovery is AWESOME!! Much of creating a better life is based upon KNOWLEDGE about who you are and why–then formulating a plan for change!! I love that so many of you are UP for CHANGE!!  You should be proud of yourself for being BRAVE and FEARLESS to become your best!!

 

Today’s post  6 to Sexy~ day 9: be DESIRABLE

 

And a reminder….

CHAT with us!!

Everyone is welcome!! (I changed the chat settings so all Rally Room members can join!!)

Simply click the link and you’ll see the chat screen pop up on Wednesday at NOON Central time

http://www.teambuffmother.com/…chats-noon-central-1

 

 

Yesterday I had a good workout day. Monday’s are always busy, but I’m making my workouts and diet a huge priority right now. I also got in some EXERCISE getting groceries. I’ve even been eating fish!

Morning fasted: 10 min bike warm up

CHEST

Bench Press
3×10
45×10
95×10
115×10
105×9

Push Ups
2×15 *

*Was dying due to lack of food; decided to hold off on the remainder of workout until afternoon
Restart workout at 5pm
1×15

Incline Flys
25’sx10
30’sx10x2set

Tricep Extensions
45x10x3sets

Tricep kickbacks
10’sx10repsx3sets

abs between sets (during recovery)

Between bench
Knee Ups on hanging roman chair
3x15front/5side/5side ABS

Between push ups
Old School sit ups
3×25

Between incline flys
Crunches on ball
3×15/5/5

Between tri ext
Ab wheel
15
10x2sets

Knee ups between kickbacks
20 x 3sets
+ All day vacuums at least 10 if not more, did them every time I thought about it!
Run Treadmill intervals 20 min total 7 hard mins @8
(2mi in 17:35)

 

I am SORE from the workout and abs especially!!

In other news I posted this in the FB Team Group….

Has anyone here used www.DietBet.com? They’ve asked me to be a celebrity host for a “game”…I’m testing it out this month. What are your thoughts?

 

Time for me to get off of the computer and on my bike!

See ya laters,

Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com