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Stand and Dance abs: “Fab Abs” Day 13

NO Equipment, no problem– you can still get a great cardio workout and for your abs too!

Your Challenge for Fab ABS day #13 is to do this STANDING ABS + Dancing abs for at least 13 minutes! Put on some music and get moving!!

STANDING ABS

Be sure as you do this workout to use good posture- tummy in, keeping core nice and tight, we want to create a long lean midsection
1- hopping with variations of side to side “ski jumping” keep chest high, long lean torso and tummy tight- use a mirror to make sure you are not favoring one side over the other.
2- Do some runner drill high knee skipping with the variation of forward, more side to side movement and exaggerated crunch by bringing upper body toward knee.
1 min of it followed by 1 minute of recovery in just marching= interval training!!

Dancing- ab twist

WORK IT HARD!!

Your BuffMother, Michelle

Kim our “28 Days of Chirstmas Winner!!”

28 Day Christmas Challenge Contest WINNER!!
HI!! You are the WINNER!!
Congrats and thanks so much for your SUPER participation via my BuffMotherPage on facebook!! You were a stand out during the entire contest and I love your willingness to share your passion for fitness with the world!!
Thanks and Congrats~
Love,
Michelle Berger
Kimberly Of NY
I am 41 years old
I have 2 children (13 and 11)
  1. How do I feel the 28 days of Christmas Challenge helped me during the crazy holiday season?
    The contest helped through a lot of stress this time of year. Gave me something to focus on instead of worrying about things I wasn’t in control of right now. I am someone who loves     to give gifts. Deciding, finding, and giving a gift is one of my favorite things to do. We had to cut back a lot this year, so I was unable to ‘give’ as much as I would have liked. The     contest helped me deal with the situation and focus on things that matter more than monetary things. The kids stepped up and helped as well. A great holiday!
  1. Summarize my performance in this contest…
    I realized early on during this contest that even though I was working out most days I wasn’t pushing myself as hard as I could. Reading other Buffmother posts helped me see that.     So I began looking for and planning tougher workouts. Now I am trying new gadgets and heavier weights. Trying hard to think outside the box and give it all I got. Thanks,     Buffmothers!
  1. Are you happy with your results?
     I was very consistent and on track with my workouts throughout the challenge. Had a strong start with my eats, but had trouble Christmas week. Getting back on     track as type this. This is my 2nd contest and I always feel that my results could have been better. I put a ton of effort into the contest, but there is always something I could have     done differently or better. Always a work in progress. So overall I am happy with the things I have learned along the way, but I can do better each day.
  1. Encouraged by? Denyse W. and Suzi V.. I love our dynamics as a group. We work well together for accountability and encouragement. Inspired by? Robin W.. I love her enthusiasm, dedication and sense of humor. She has been a great addition to the group. I look forward to seeing how far she can go.
  1. I shared my pics most days on the Team Buffmother and the Buffmother sites. Lots of fun!
  1. In closing: As usual, I thoroughly enjoyed the contest. It is an amazing thing to have so many wonderful women to discuss common interests with and help those women when they need a word of encouragement. I enjoyed the workout proof pics. A great add on to this contest. Gave us a chance to show a different side to ourselves, open up and be creative. The occasional questions you passed along to us was helpful to me as well. They made me pause and think. I started a separate journal to keep those answers to look over when I need to regroup or refocus. I’ve made so many great friends these past 6 months. Can’t thank you enough, Michelle Berger, for changing my life. I have my goals set for the new year and a renewed focus on what I want from my life. Thank you!

Here are several of Kim’s “workoutproof” pictures from the contest~

Forgot to post day 1 here, too. Stats done this morning. Eating lots of protein and veggies today. Looking forward to fruit as my treat later. Waiting for DH to come home for some P90X plyo. Wonder if he will come home. Lol! See ya’ll later:)

 

#workout proof 2…p90x plyo style

#workout proof 3. Love my photo helpers 🙂

#workout proof 5. Almost didn’t happen, but abs are done!!

Hot weights instead of yoga today. Very warm workout with the wood stove going. #workout proof 6 legs and abs day.

Added more reps to my burpee workout challenge. My shoulders were on fire!! Also completed 30 squats for the squat challenge. #workout proof 8, part 1. Everyone keep up the great work!!

Tried something new for abs. DH took video. #workout proof 10. Total of 5 exercises. Love them!

Workout felt great today (except for IT Band)…I am stretching daily. Squats with bicep curls in between sets and ab intervals. Gonna feel it tomorrow. #workout proof 12

Love, love, love Zumba Sentao! Especially with my favorite instructor. #workout proof 13 — with Anna Rivelo.

Ladder drills with DD for some outdoor fun. #workout proof 14

Got ’em! Love my Sassy Socks from Heather Dobbs O’Callaghan. So warm and snuggly. Have to keep an eye on my DD…she wants them:) Thank you so much! #workout proof 16 bis/tris maxed out #buffing phase #Buffmother

 

#workout proof 17…leg day. #Buffmother and my new favorite shirt. Keep up the great work girls!

 

Yoga and squat day here with my snowman guy 🙂 #workout proof 18

 

Abs and squats day! #workout proof 20. Eeked out my workout…feel a little better now. Have a great day!

Elliptical, abs, and 100 squats for #workout proof 23. Sassy socks make working out lots more fun :))

P90x cardio workout. Was finally able to push myself harder. Feel great! #workout proof 22

Was feeling stressed this morning, so I kicked booty with a shoulders, back, bis, abs, and squats workout. Nothing will stop me now. #workout proof #buffmother

#workout proof 27 of shoulders and tris, squats, abs, and a little cardio. Finishing strong!

28 days of Christmas: Day 18

It’s the 18th day into our 28 day contest, Congrats for STAYING with us!!! It’s an “ACTIVE” rest day today~ so be sure to do something active (Like shopping, a cardio workout or some yardwork)

Today’s task is to LEARN about YOUR HABITS!

#1-Learn about yourself and why you want to  break the your bad Habits- ask yourself questions like when did this become a problem? when did I have this habit in the past? what is the root of the habit?  why do I do what I do?

#2- Learn about ways other have broken the same habit– Google is amazing! Or, heck, go old-school and hit the library or book store for some resources! Take action NOW to learn about your how to BREAK your bad HABITS!

Please Share what you learn with us in a comment here!!

SX70- Phase 5 workout Plan!

SX70- Phase 5 workout Plan!

SX70 final PHASE~week #9 and #10!!!

“Buffing”

Warm up w/10 min steady cardio on each workout!!!

Cardio:

2 intervals

+2- 30 min

Monday

DIET

5+-2-3-3+

Tuesday Wednesday Thursday

ADD 2 carbs…

200 cals

Friday Saturday Sunday

ADD 2 carbs…

200 cals

Week #9 Back

Shoulders

Run Intervals

Chest  Tris

30 min steady cardio

Legs

20 min steady cardio

LONG cardio day- 20 mins steady; 20 mins intervals; 20 mins steady

Walking lunges

3 sets of 30 with db’s- chest to knee

Back

Shoulders

Run Intervals

Am fasted:

Run Steady or

Intervals

PLUS

Chest

Tri’s

OFF-ABS!
Wee#10 Back

Shoulders

Run Intervals

Chest  Tris

Intervals+

30 min steady cardio

Legs

20 min steady cardio

LONG cardio day

Walking lunges

3 sets of 25 with db’s- chest to knee

Back

Shoulders

Run Intervals

Am fasted:

Run Steady or

Intervals

PLUS

Chest

Tri’s

OFF-ABS!

Buffing plan- It’s GO TIME!!  Buff even if you are supposed to be boosting~ we are close to the goal!! time to get HARD CORE!

3 sets of 8-10 reps unless otherwise noted I min rest between sets- do abs or stretch.  You need to do abs EVERY DAY!! Except Sunday.

Exercise
Bench Press or Chest Press
4×10, 8, 6, 10
Incline flys
3×10
Cable Flys
3×10
Tricep Extensions
3×8
Bicep curls
3×6
Plate front raises
3×8-10 slow
BACK DAY
Inverted pull ups- various hand position
2xfailure
Lat Pull downs
4×10, 8, 6, 10
Seated rows
3×6
Shoulder press- machine
4×10, 8, 6, 10
Arnold’s
3×8-10 singles
Bicep Curls- concentration or pose down
3×10
Lateral with DUMP twist/ upright rows/ bent over Raises
21’s–3×7  Shoulders
Dumbell Hammer Curls- squeeze shoulder
3×6
Wide cable Lat Pull downs
2×10-12 burn out your lats
Leg day
Squats- feet 3″ wider than shoulders toes just slightly out
4×10
Walking Lunges
2x15steps
Knee Extensions
4x feet straight 8,6,6,4+ 2 sets toes out x10reps
Leg Curls feet flexed, straight and close
4×10
Smith Lunges (think butt on front leg)
3×8
Calf Raises toes straight- can pair these with lunges
4×10 toes out slighly GO HEAVY!!
Dead Lifts
3×10
Seated Calf raises
3×10-15 fauilure range (toes in)
Ball Crunches
Vacuumes!! 10- 10 seconds daily
Cats!! 5- 3 seconds each way daily

Long Cardio day-

40min steady and 20 mins of intervals- often times 20 min steady/20min intervals/20 mins steady works best

WALKING LUNGES!!!  Post cardio and you can add in the mini challenge of doing  100/day!

DIET INFO:

20g for P’s and C’s

150 cals for Fats

150 cals for treat

Unlimited greens

You can still have all grains except for wheat, NO dairy and lots of greens.

2+weeks out- Calorie range:1100-1300 (EVERY DAY EXCEPT THURS AND SUN)…I know this is a CUT, but we will allow you to have 2 mini break days per week where you can have 2 additional carbs= ABOUT 300 CALORIES MORE.  THURS and SUNDAY~

Supplements:

Keep on the basic ones (multi, calcium, HT Pills)…and keep on fish oil (6g’s/day) and NO2.

Add in Chromium daily if you have sugar cravings.

Time to get HARD CORE!!
-Michelle

I am in Omaha!

HI!  I made it to Omaha at about 4 and have been BUSY ever since~!!

I got my car rental
I got my nails painted
I got a little cardio workout in- 20 mins on ther bike and 15 mins on the tready
I talked to Brenda!! ~ she’s fired UP!!!
I showered
I got to see Deb pose in her suit~ she’s RIPPED!
I got to go to out to a cool spot for dinner with Lisa and Deb! They are the sweetest!! Here we are last year at Council Bluffs…

and NOW I am here seeing all of the SUPER STAR posts!  WOW!!! you are all spectacular!!

Could you do me a BIG time favor?  Pray for me…I am sick with a bad head cold…it started 2 nights ago with a horrid sore throat, moved to my sinues and now it’s in my ears and lungs.  I need to get back to 100% ASAP!  THANKS!

Love ya!!

-Michelle