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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

Spring Break is over!!

I had a good week with the kids home on SPRING BREAK, but very glad they are back in school today!

It’s Week #9 in our SSS contest– 14 days left! Big changes can happen in 2 weeks, so let’s keep pushing hard!

Your challenge this week is simple…. Drink 1.5 gallons of water a each day
Typically my recommendation is to drink your GOAL body weight in ounces of water daily…

But this week let’s get more aggressive after our water intake. Let’s strive for 1.5 gallons = 192 oz or 5.7 liters or 24 cups of water.

Chug a lug!!!

Yesterday, I got in a good solid leg workout.

warm up- air squats, light dead lifts
Squat 45×10, 135×10, 155x10x2sets, 135×10
Dead lift 135x10x3sets
Leg Extensions 90×15, 115x12x3sets
leg curls- bowflex (it’s been awhile since i’ve done these, a pain to set it up)
80x10x3sets
Lunges- 30# on back
sidex10, stationaryx10, sidex10, stationaryx10
hip ups, knee ups, hip swivels between sets

Also in the middle of my workout I did my Bikini Birthday Countdown pic….a bunch of people thought I workout in my heels and bikini, LOL!!  NOPE I do not!

So on Saturday we had a chick hatch, 1 out of the 8 I incubated and the poor thing is so lonely!  CHIRPS so LOUD constantly when you are not holding it! We barley slept despite having every “white noise” on in the house.  Crazy little chick!  Gracie carried it around with her most of the day yesterday and Cuji seems to like it too– however, I do not trust her not to eat the little bird!

My POA for the week:

M- Lift Back/shoulders/Biceps and Intervals
T-  Intervals
W- Chest/Triceps and Intervals
Th-  Legs
F- Lift Back/shoulders/Biceps and Intervals
Sa/Sun- have one day off and do a run on the other day

By the way I am doing the 6 to sexy workout program and had a really good week #1 on it, I actually did an extra lifting day!! YAY!!  The only problem I am having is my left thumb joint by the pad/wrist…I’ve been battling with it a little over a month. Wondering if it’s some sort of arthritis because I can’t remember doing anything odd to it.  It’s really making me unable to hold the bar and weights for certain lifts- bench is especially hard on it. I’ve modified my upper body workouts the best I can, thankfully I can still do my leg workout and run just fine 🙂

Time to get up and GULP some water!!
See you later~

Michelle

Not working out makes me stiff…

Not working out makes me stiff…

My last real workout was on Friday, I had done legs. Then Saturday we did some burning, meaning I did some raking, cutting shrubs, throwing logs. But yesterday I literally did nothing. Layed in bed watching tv all day and SHESSH I am so stiff from that today!

Today is cycle day 3, but I opted to go ahead and start buffing with this workout:

warm up bike 5 mins
Bench Press
warm up set 45×20 reps
95×10
105x10x2sets
during rest- Knee ups on bench 15 front/5 rt. side/5 left side 3 sets

Push ups
10 reps x 3 sets on handles (did pigeon toe pikes between each)
during rest-Old School sit ups
25 reps x2sets

Incline Flys
30’sx 10x3sets
during rest-Ball Crunches
15 front/5 rt. side/5 left side 2 sets

Tricep Extensions
50x10x3sets
during rest-Reverse crunches
25x2sets

Kickbacks (tricep)
10’s x 10x 3sets
during rest-Cats/Dogs
5 reps each way x2sets

I really noticed that I have been taking extra time between sets, so I timed it today to be 1 min., need to keep doing that, especially during buffing!

Ran Intervals outside- warm up 4 mins, 1 min uphill, 1 min downhill x 6, cool down mins = 20 mins total

I weighed 140 this morning, but that’s a bit of bloat from the weekend. I’ve been consistently around 138, I expect to see that tomorrow morning.

Here’s my countdown pic for today….84 to go!

Now I need to eat some GREENS, haven’t gotten in any yet today…plan is for a big salad!! YUMMY!!

Have a great evening,

Michelle

Half-Way Done!! SSS wk 06

HALF WAY DONE in the SSS contest!! be sure to fill out the halfway done report in your Success journal– answer questions, be honest and get EXCITED to hit these final 5 weeks harder than the first 5!! Let’s do it!!


Homework for SSS week #6

  1. Halfway done report
  2. WRITE down you food intake 3 days this week(all of it!)
  3. Try on bikini Daily

… DIET!! Let’s focus hard on diet!!

p.s. Next week~ We’ll talk about ABS!!

 

Try on your bikini DAILY!! SSS week 06

This week’s mini challenge…

SSS contest~~ WEEK #6 Mini-Challenge “try on your bikini DAILY”~

The reasoning behind this challenge is to get you looking at yourself and motivated to take action towards making your bikini look even better on you!!

I know for me trying on bikinis can be fun or painful! Know that you can create a better body…taking action daily and doing the little things will add up!!! BELIEVE you can wear your bikini with confidence and you will soon be strut your stuff on the beach !!!! Know that you can create a better body…taking action daily and doing the little things will add up!!!

BELIEVE you can be confident in your bikini by next summer!!!!

A fun option on this challenge is to take a daily picture of you in your bikini…I’ve done this before and it was very fun!

Get after it and be relentless, we are closing in on the finishing weeks of the SSS contest and I plan on kicking it in!!
Love Ya!!
-Michelle

Fab Abs Day 0

Today is Day 0 in our “Fab Abs” challenge! During the Challenge EVERY DAY has a FAB ABS post, please follow along and comment on the posts for accountability.

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!!
  • This challenge encourages you to submit 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.
  • this is a “Challenge” so there are no official Prizes or Winners however, anyone who has great success may be asked to be featured as a success story….those individuals will get prizes (a shirt? or set of books?)
  • I’ve put together a tentative “Calendar” of info for you that you. Please “print it” so you can stay engaged and ON TRACK!! It’s located HERE:   http://buffmother.com/wp-content/uploads/2015/08/FabAbsCalendar.pdf

 

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 and veggies

+Plus FAT = what ever FATS come with those proteins, fruits and veggies (meat fats, dressings, oils, butter, etc…)

Don’t go overboard with “extra fats” and be WISE about your food choices- but PLEASE enjoy your food and fats in moderation. They are good for you and needed for a healthy body! (FYI- this 5&5+ fits perfectly into my hormonal timing diet recommendations for buffing …more info on that is in my books)

Like I said-“FOCUS on what we CAN EAT vs. what we can’t- FOCUS on Solutions!!!”

***NOTES ABOUT CARB INTAKE***

5 fruits/Veggies is the goal- CARBS are in many fruits and many veggies

it’s up to you on how few carbs you get in by the selections you make-

In an optimal weight loss “buffing” style diet (the 5-3-3-3)- you’d want about 3 of the choices to be CARB based (like fruit or complex carb veggies like sweet potatoes, etc..) and the other 2 from greens

BUT PLEASE let’s keep this simple! If you focus on 5 Proteins &5 fruit/veggies + the accompanying Fats you will lose weight!

NOW a bit more housekeeping, I believe in beginning with the END in mind~

At the end of the Challenge please submit a “Fab Abs”  28  challenge Final to Michelle@BuffMother.com or on your www.TeamBuffMother.com blog titled “Fab Abs Entry for __________ (your first name and last initial)”

Name:
user name:

Height:

Starting weight:
Ending weight:

 

Starting waist relaxed:
Ending waist relaxed:

 

Starting waist sucked in:
Ending waist sucked in:

 

*Optional extra stats can be included like cycle day, caliper or body fat measurements.

PHOTOS~
Starting Front photo:
Ending front photo:

 

Starting side photo:
Ending side photo:

 

Thoughts about the contest~ a short essay about how the contest helped you, what your favorite info was and your progress during the 28 days:

 

Thanks and Let’s get FAB ABS!!

-Michelle

 

 

 

 

Hot Holidays Contest!! Join us!!

It’s the the first week of November and can’t believe how quickly the Holidays are coming.  Just a little over a week ago I was outside in my bikni!  It felt good in so many ways!

  • The sun on me was HOT
  • My mindset was HOT full of fire and spunk
  • My bikini on me looked HOT

I will not let THAT HOT FEELING leave me as the winter rolls in; I will strive to KEEP IT  it as we go into the holidays!

I want a HOT HOLIDAY! If you do too, join my Hot Holidays contest

The game starts 11-11…be sure to invite your friends too!!

Those that invite the most will win free PRIZES from me. I’m giving away my ebooks, printed books, DVD’s and shirts!!

http://www.dietbetter.com/buffmother

 

 

START DATE is NOV. 11th!!  Weigh in begins November 9th so sign up ASAP!…
**Sign up here: www.DietBet.com/BuffMother ***

How it works is simple…
#1Join the game on www.DietBet.com/buffMother
#2 Put up your bet of $30**
#3 You’ve got 4 weeks to lose 4% of your starting weight. To begin, everyone puts money into the pot. After four weeks, whoever hits their 4% goal is a winner and splits the pot.
**FYI- I just completed a game there for a bet of $30 I got $48 when I won!!

All contestants who place a BET on www.DietBet.com/buffmother get access to free 28 day workout program by signing up for the email list located on here http://buffmother.com/dietbet-…others-hot-holidays/

**Sign up here: www.DietBet.com/BuffMother ***

POA Week #6

Yesterday I didn’t get in my lifting as I had hoped, but that’s okay because I DID have a super hard run and got in 100 lunges

6 to Sexy~ day 35: Final week #6 Challenge: Lunges

POA:

Mon- 10am bike 20 mins; 2-3pm Back/Shoulder/Bicep lifting +100 lunges + ABS!

 

Tue- weigh in day for the finish of my 4 week dietbet.com morning fasted hills run and bike + whatever else I need to do to hit weight- shouldn’t be too hard since I am at 132.2 today (need to get to 130.9), SWEAT IT OUT, like a fighter trying to make weigh in,  lol!; afternoon- Chest/Triceps + lunges and ABS

 

Wed- LEGS! Abs and lunges (no Cardio!!-best part of leg day)

 

Thurs- morning bike; Back/Sh/Biceps and I’d love to get to the track for SPRINTS! +lunges

 

Fri-Morning bike; Chest/triceps + lunges and abs

 

Sat- Intervals or Long run again lunges and abs

Sun- LEGS and lunges

 

The focus is to keep pushing hard on my running and get in 6 good lifting workouts too!  I am leaning up for sure, excited to take my new measurements and pics for the end of the 6 to sexy.

 

Other things that are going on here include my DD’s Tia and Layla joined BB this year. They have their first practice on Tues night, gotta run to Rogers with them tomorrow afternoon to buy shoes and shorts and sports bras PLUS costumes for Friday.

 

My son has a BIG football game against Shiloh this week, they are a private school here who can sorta “recruit” football players…so they are typically very good.

 

Here’s my bikini pic for day #7….It was 85 outside. HOTT!!

Let’s have a killer week #6!!

-Michelle

p.s. if you ever visit my BuffMother Page on facebook, realize that I allow the chaos to go on there for Marketing purposes.  Rude people, Perverts and Idiots abound, but I DO reach many for good! The goal is help others realize they can be fit and healthy.

 

 

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Sunny Saturday

Sunny beautiful Saturday here!! It’s going to be in the 80’s~ a MUST to get outside today and enjoy.

Yesterday I ended up running outside, then rode bike for another 22 mins after that. Felt so TIRED last night but thanks to some afternoon coffee yesterday I could NOT fall asleep!

 

Anyhow…up now heading to my bike, then planning to eat some really good food today. I feel like a salad

Last night I got in my bikini pic~ looks like I’m leaning up a bit despite the water retention:

 

My weight was 135 this morning…something weird is going on with my body right now.  Tons of water retention and stiffness/inflammation.  NO FUN! Mojo is a bit down…Been a bit ill since about Wednesday this week. My bladder is causing me some issues…the thing about it is that I get re-curring UTI infections and typically STRESS is what triggers them. I don’t feel like I have a full blown UTI, but I do feel like it’s on the verge– this water retention is a sign of my kidneys being weird too. Hopefully, it won’t go full blown!

 

Regardless, I know I’ll feel better if I get moving and get in some sunshine today!!

Off to enjoy, hope you do too!!

Michelle

p.s. Here’s today’s SEXY POST~

Focus, focus

I am feeling my fitness focus increase! YAY!! But I need to keep it and keep it improving! So,  I joined a 6 week bodybuilding.com contest. It’s an either shred or bulk focus, but as you know My goals/plan are a bit different than most, I’ll shred for 2 weeks, then bulk for 2 then shred again for 2. Right now my focus is to shred, since I’m staring my “Buffing Phase”… we have the end of our “6 Weeks to Sexy contest” and the dietbet.com contest weigh in is in a week, plus I’m now in my buffing phase– fat is gonna be coming off!

 

I looked at a bunch of plans on BB.com and decided to just stick to my own. The goal is to  do a 3 day split : legs, back/bi/sh, chest/tri repeat…I’m striving to lift 6 days a week and 4 days of intervals (mostly running) post upper body lifting or on my day off of lifting. I’m focused on FINISHING this contest STRONG~ 6 to Sexy~ day 29: Finish It!!

 

Just 2 weeks left, meaning we are on week #5…my favorite challenge!!

6 to Sexy~ day 28: Wk #5 Bikini week

 

Here’s my bikini week:day 0 pic from yesterday~

 

 

Yesterday I got in my 20 mins bike; some Hiking around the farm (10mins worth) and a killer run! Out and back 9:45 out and 9 mins back- uphill even!

 

Let’s finish STRONG!

-Michelle

 

p.s. 6 Daily Goals–

  1. Cycle day- 5 Buffing is ON!
  2. Weight- 133 up today from bad food and some bad drinks this weekend. By tomorrow I’ll be down at least to 132. Goal for Friday is 129!!
  3. Sexy To do’s- do our week#5 challenge– bikini picture
  4. Workout- 20mins bike; Legs/abs and booty work!
  5. Meal POA- Protein, greens and fats (very low carbs the next 2 weeks)- buffing style P’s: protein powder, talapia, chicken, left over roast G’s: Cucumber, green beans,mushrooms, onions, radishes F’s: meat fat, dressing on salad, olives
  6. Sexy Actions- make Travis feel special…I think a good meal tonight will help that! Plus some sexy texts and sexual advances from me!

The Key to your Motivation is to Encourage others!

www.BuffMother.com