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30 Ab exercises: “Fab Abs” Day 19

Friday Feb 20th; Day 19 Repeat day 1- 30 Ab exercises: “Fab Abs” Day 1

it’s DAY #19 in our “Fab Abs” challenge

Your ASSIGNMENT for today~

complete at least 10 reps of 20 different AB exercises. I’ve shown examples of 30 varieties below: 
Ab Adductor V’s
Ab Ball Rope Climb
Ab Crunch- feet on floor or feet up
Ab Crunch Pump legs up
Ab Flutters
Ab Isolation Crunches
Ab Jump Twists
Ab Scissors
Ab Wheel
Ball Crunches
Bicycle Crunches
Cats
Dumbbell Side Crunch
Ball Oblique Crunch
Lower AB Leg Lift
Lower Back Extensions
Knee Ups
Knee UPs- SIDES
High Knee Abs
Hula Hoop Abs
Oblique Sit ups and Crunches
Oblique Twist Crunch
Sit ups Variations- Old School, Hands on Hammies and Labor
Pilates Leg lifts- Low and High
Pelvic Tilts
Planks- beginner and side
Roll Ups
Reverse Crunches
Vacuums
V-ups

The Key to your Motivation is to Encourage others!

www.BuffMother.com

After Baby ABS! “Fab Abs” Day 16

Tuesday Feb 17th; Day 16 Repeat day 2-  After Baby ABS! “Fab Abs” Day 2

It’s Day #16 in our “Fab Abs” challenge and Today I am sharing my AB Secrets with YOU!!

Your CHALLENGE for today is  to do the AB following AB workout from the AFTER BABY ABS BOOK!

TeamBuffMother.com MEMBERS!! I’ve uploaded my EBOOK version of the book free (this week only) for you!!

Download it here~

 http://www.teambuffmother.com/topic/s2s-abs-book-free-download

 

If you don’t have the book*…. this detailed video is an instructional how to do it and below you’ll find the exercises.

This video goes over the exercises contained within the book “After Baby ABS”

Starting on Page 12 of “After Baby ABS”

ABS–CPTME….SIMPLE 7 for 7 Do as a circuit 2x’s

Passive Abs- 24/7, posture, tummy-in
Sit ups- hands on hammies x15 reps focus on Crunch
Vacuums!! 10- 10 seconds daily these work Transverse
Knee ups- 15 reps focus on Eccentric
Traditional AB crunch- 15 reps focus on Crunch
Ball Crunches- 15 reps full extensions focus on Eccentric motion
Cats/Dogs-3 reps of 5 counts each position Transverse

 

 

I know you can regain your beautiful tummy, after babies and even after years of neglect— just use the info and put in the work!!
Love ya,
Michelle

 

 

After Baby ABS! “Fab Abs” Day 2

It’s Day #2 in our “Fab Abs” challenge and Today I am sharing my AB Secrets with YOU!!

Your CHALLENGE for today is  to do the AB following AB workout from the AFTER BABY ABS BOOK!

TeamBuffMother.com VIP MEMBERS!! I’ve uploaded my EBOOK version of the book free for you!!

Download it here~

 http://www.teambuffmother.com/topic/s2s-abs-book-free-download

 

If you don’t have the book*…. this detailed video is an instructional how to do it and below you’ll find the exercises.

This video goes over the exercises contained within the book “After Baby ABS”

Starting on Page 12 of “After Baby ABS”

ABS–CPTME….SIMPLE 7 for 7 Do as a circuit 2x’s

Passive Abs- 24/7, posture, tummy-in
Sit ups- hands on hammies x15 reps focus on Crunch
Vacuums!! 10- 10 seconds daily these work Transverse
Knee ups- 15 reps focus on Eccentric
Traditional AB crunch- 15 reps focus on Crunch
Ball Crunches- 15 reps full extensions focus on Eccentric motion
Cats/Dogs-3 reps of 5 counts each position Transverse

 

 

I know you can regain your beautiful tummy, after babies and even after years of neglect— just use the info and put in the work!!
Love ya,
Michelle

p.s. visit  my site www.AfterBabyAbs.com for a free assessment of your After baby body.

 

Fab Abs day 1: 30 Ab exercises

It’s DAY #1 in our “Fab Abs” challenge

Thanks and Congrats for joining this QUICK 28 day focus on whittling our waists!

Your 3 ASSIGNMENTS for today~

1- Take your starting pics and stats as outlined in yesterday’s post Info and Instructions: “Fab Abs” day 0

 

2- Set your goals based upon your stats/pics. Keep them attainable and ACTION based, some example goals:

  • to lose 1 inch off my tummy
  • do 10 mins of ab exercises daily
  • add in 3 interval sessions/weekly to help burn fat
  • eliminate dessert from my diet
  • increase my fiber and protein intake, etc…
  • Take these 28 days to establish at least 1 good TIGHT TUMMY habit

 

3- Do this Day #1 “Fab Abs” Challenge: complete at least 10 reps of 20 different AB exercises. I’ve shown examples of 30 varieties below~

 
Ab Adductor V’s
Ab Ball Rope Climb
Ab Crunch- feet on floor or feet up
Ab Crunch Pump legs up
Ab Flutters
Ab Isolation Crunches
Ab Jump Twists
Ab Scissors
Ab Wheel
Ball Crunches
Bicycle Crunches
Cats
Dumbbell Side Crunch
Ball Oblique Crunch
Lower AB Leg Lift
Lower Back Extensions
Knee Ups
Knee UPs- SIDES
High Knee Abs
Hula Hoop Abs
Oblique Sit ups and Crunches
Oblique Twist Crunch
Sit ups Variations- Old School, Hands on Hammies and Labor
Pilates Leg lifts- Low and High
Pelvic Tilts
Planks- beginner and side
Roll Ups
Reverse Crunches
Vacuums
V-ups

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Fight for it!

I wanted to get DAY 4’s post UP for you HERE:

http://www.teambuffmother.com/…sexy-day-4-get-tough

 

Fight for it!

My Wednesday was 28 mins morning fasted bike then legs and abs in the evening:


Bike 7 min
Squats 3×10
45×10 warm up
135x10x3
abs between sets
Knee Ups on bench
15front/10side/10side x 2 sets
1 set hip swivels

Bulgarians- single leg squat 3×10
Body x 10
15’s x10x2 sets
Abs between sets
Crunches on ball
15 + 10 ea side x 2 sets
2 sets hip ups 15 ; 10 (2nd set hanging)

Dead Lifts- romainian 3×10
75 x 10
135 x 10 x 2 sets
Abs between sets
Reverse crunches
2 sets x25reps

Knee Extensions 3×10
90×10+5toes out x 3 sets

Leg Curls on ball
3×15

Calf Raises 3×10

Cats
2 sets x5reps of 5 sec ea tummy/back

Walking lunges
2 setsx15reps body weight

let’s keep the MOJO Rollin’!! Just 38 more days!

Keep fighting for it!!

-Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

My ABS secrets revealed!

 

Today I am sharing my AB Secrets with YOU!! this detailed video is an instructional how to for my book “AFTER BABY ABS”

The book is available in my store– you get the ABS book free with the purchase of my Best SELLER “Hormonal Timing”

Sale!Printed-Book-Special

Printed Book(s) SPECIAL!!

$49.90 $29.95

Buy product


This video goes over the exercises contained within the book “After Baby ABS”

ABS–CPTME….SIMPLE 7 for 7

Passive Abs
Sit ups- hands on hammies
Vacuums!! 10- 10 seconds daily
Knee ups- roman chair are best
Traditional AB crunch
Ball Crunches
Cats/Dogs

 

I know you can regain your beautiful tummy, after babies— just use the info and put in the work!!
Love ya,
Michelle

Success is inspiring~ Shine in 49: Day 40

I love Success Stories!! And we have a ton of GREAT ones here on Team BuffMother!! I am working hard towards updating and adding Success Stories to www.BuffMother.com and it’s been really fun!! I have a very rewarding “job”~ I’d love to feature each and everyone of you as a SUCCESS STORY!!! That’s the GOAL!

Some more success stories for you too~
http://buffmother.com/success-stories

I got in a good little leg workout today despite a kink in my neck- OUCH! I finally broke down and took some advil to help relieve the pain. I hope that tomorrow I’ll be back to normal. I’ve done well with this week’s challenge….I had 3+ greens yesterday: Lettuce, pickle and veggies in chick tortilla soup. And so far today I’ve had a Red pepper and SALSA & I plan on having a chicken salad for dinner.

let’s all strive to be inspiring SUCCESS STORIES!!!
Your friend,
Michelle

P.S.
I didn’t seem to have much to write today for some reason so I’ll share some of my recent “Q&A’s” with you~
================================================================================
Title : Re: Herbal Remedies for Breasts
——————————————————————————–
Q:
Hi, I wanted to know your thoughts on herbal remedies for breast enhancement. I have had 3 babies who are now all in their teens. With age and significant weight loss recently I have found that my breasts have totally “lost their starch”. I have read that herbal remedies can promote hormones to enhance this problem. As a mother and woman into fitness, can you tell me if these are worth while? I really have no desire to have surgery for improvement and know that your theories through your website are hormonal based. I would be most grateful for any of your thoughts on this subject.

A:
Well,
Despite big promises, don’t believe the hype. Herbal supplements don’t work to regain breast tissue. I personally tried it, lol!
Great job on getting back in shape as a mother and know that a great body outweighs having boobs any day.
BTW- I’ve never regretted my breast augmentation or have known any woman who has regretted it:)

Take care!
-Michelle

================================================================================
Title : Re: Creatine?
——————————————————————————–
Q:
Hi buffmother~
I just read your article on creatine for women, I think that it would be beneficial for me to start taking it. Would you mind giving me a recommendation on your favorite brand/type?
Thanks!

A:
I personally prefer creatine that is in a punch form…Like 6 star brand Creatine, BSN NO-EXPLODE or I’ve also taken the Body Fortress Creatine Punch from Wal-mart…it’s good.
The key is to take it consistently and LIFT HEAVY and often while on it 🙂
Go for it!
-Michelle

================================================================================
Title : Re: tips for beginners..
——————————————————————————–
Q:
when and/or how often do you change your workouts? as far as lifting, that is…. also, any tips you may have for a beginner, i would love to hear! thanks!

A:
HI! thanks for your nice friend request and note!
I us my Hormonal Timing training program. the program consists of 2 – 2 week phases~ so every 2 weeks I change things up.
As for beginner tips, stay focused on creating consistency in your workout routine. I started with the goal of working out every other day. NO EXCUSES– once I got that habit down I upped my frequency. Also, remember the fact “Muscle Burns Fat” so strive to build and keep muscle on your body~ it is the key to you getting lean.
If you are interested in learning more, please check out my site www.BuffMother.com.
thanks! and BELIEVE you can reach your goals!!
-Michelle

================================================================================

Title : Re: some insight
——————————————————————————–
Q:
hello I wanted to say hello and say that I think you look great. I am currently getting ready to start my goal to fitness. I have always read about it wanted to be that person with great abs and toned body but struggled to make it happen but I am now on a mission starting this week to make a difference in myself and I am looking for motivation and others who have been there and accomplished it and you look to have done that and you look great. My goal is to loose weight of course and with that gain muscle and get toned I like muscle and would love to someday see it on me. Can I asked what worked for you? I know all our bodies are different but some insight is always great. I am going to start a 3 month program of weights cardio and healthy eating I just know the first month is always the hardest for me to get past. Any input would be awesome and appreciated. Keep up the great work.

A:
HI! thanks for your nice friend request and note!
I us my Hormonal Timing training program. the program consists of 2 – 2 week phases~ so every 2 weeks I change things up.

As for beginner tips, stay focused on creating consistency in your workout routine. I started with the goal of working out every other day. NO EXCUSES– once I got that habit down I upped my frequency. Also, remember the fact “Muscle Burns Fat” so strive to build and keep muscle on your body~ it is the key to you getting lean.

If you are interested in learning more, please check out my site www.buffmother.com

thanks! and BELIEVE you can reach your goals!!
-Michelle

================================================================================
Title : STRETCH MARKS, TWINS??
——————————————————————————–
Q:
I’ve seen your progress looks terrific- question= You had twins?? did u get stretch marks cause does not look like it- but if u did just wondering if they do go away if the more muscle you build or what? fill me in please—thanks

A:
Hi, No stretch marks here, PRAISE GOD!! But I can tell you my tummy was a mess after having my 4 kids and YES building up your abs and all your core muscles really, really is the key to regaining your tummy!
You can do it!!
-Michelle
p.s. I wrote a book “After Baby Abs” that may interest you~ you can get it on amazon.com or on my website www.buffmother.com
day 31

INTERVALS-
“BuffMotherobics!”- any mode you like (running, swimming, biking, elliptical, jumprope, rowing, etc…)
20 minutes of “Even Minute” INTERVALS
Min 1-3: Warm up
Min 4, 6, 8, 10, 12, 14 hard/ “on” even minutes
Min 5, 7, 9, 11, 13, 15 easier/recovery minutes
Min 16-20 cool down

Then ABS- as a circuit twice through (2 sets of each) a) Roman Chair Knee UPS- 2×20
b) Ball Crunches- 2×15
c) Standing High Knees- 2×20 each leg
d) CATS- 2 x 3 reps of each position- holding both up (CAT) and down (DOG) for 5 seconds each
e) Vacuums- 2 sets of 5 10 second vacuums (10-20 sec rest between reps)

Be HAPPY in the process~ Shine in 49: Day 37

HI!! my Happy Friends!! I am so happy you are my friends~ I am a very lucky lady!

Sunday,  we didn’t make it to church but we did watch a message on TV by Joel Osteen– He spoke about REDEEMING our TIME. Meaning to use our time wisely and to be HAPPY in the process. It does no good for us to WASTE our time on being negative, grumpy, worried, stressed, anxious, bitter, unforgiving, jealous, etc….

The message was a great reminder to me to be HAPPY NOW~ to enjoy the JOURNEY toward my goals~ to JUST be happy!! I am going to focus hard on this…I want to be known as a happy person by everyone I know!!

My goal for this next week is to add in more cardio and to simply eat  HEALTHY!!
I’m starting my buffing phase today, just in time to see some nice FINAL results for our
contest– we have just 13 days left!!

Our mini-challenge for this 6th week is “NO DAIRY”~

My POA for the week is to do my MINI-CHALLENGE of NO DAIRY, get more intervals/cardio in, and to get back to more of a non-vacation attitude…Memorial Day is OVER!  I missed my workout yesterday- so my streak ended at 14 days of working out in a row– my goal is to keep striving to workout every day until my b-day– so despite not hitting my goal 100%, I am still going for it!!  I keep fighting even if a lose a battle once in a while!
T-Legs and run hills
W-back, intervals (bike)
Th-chest, intervals (running)
F-Legs
Sa-Back, intervals (running)
Su- small shoulder workout and abs

Happiness Rocks!!

 

Love your Happy friend,
Michelle

P.S.
**My Workout Plan for TODAY**
(TUESDAY for many of us)
Warm up- 6 minutes of cardio- any type… ease into it, prepare your body and mind for an effective workout.

Lower Body #1, ABS and Intervals
1- Squats– 3 sets of 10 (3×10)
…first set medium wt. warm up, second set heavier, heavier if needed ;
last set 10th rep should be close to failure.

(At Home Option): DB Squats-
ABS:
Roman Chair Knee UPS- 2×20; Rest 1min

2- Smith Lunges– 3×10

ABS: Ball Crunches- 2×15; Rest 1 min

3- Knee Extensions-3×10
ABS:
Standing High Knees- 2×20 each leg; REST 1 min

4- Leg Curls– 3×10 (At Home Option: Ball Leg Curls)-

ABS: CATS/DOGS- 2x 3 reps of each position- holding both up (CAT) and down (DOG) for 5 seconds each

5- Calf Raises– 3×10

ABS: Vacuums- 2 x 5: 10 second vacuums (10-20 sec rest between reps)

and INTERVALS  outside on my hill~ fun stuff!! (typically I don’t do intervals on leg day, but I feel I “NEED” it after this weekend 🙁

 

 

6 days to go!!

Just 6 days to go…have you liked your results?

Check out this task about creating a happier life:
http://therallyroom.com/node/51914

I have been thinking about this all day…things keep on popping up that make me come back to CHALLENGE=CHANGE

In every thing in life if you want to change you must face the challenge.

NO matter what EASY is not the road to success. If you want your body to change you must Challenge it! My body goes backwards instantly if I don’t constantly challenge it.

IT is not easy to be BUFF but it is SO worth it!!

I love Angela’s quote “pain is fat leaving my body!” So true, you must be willing to go through the pain to get to where you want to be.

Challenge yourself in every aspect of life and you will accomplish your dreams!!
I hope you like your DREAM!!
-Michelle

~~~~

6 Days to Go!! Like it…

BuffMother's picture

Sat, 2012/02/18 – 2:47pm — BuffMother

6 days to go!

16 days into this….

Have you liked this challenge?  I hope so…
I know there was a time when we all need to step back and think about our LIKES and DISLIKES.  I embraced this idea when posting my facebook profile…I actually found it easier to describe myself by listing my dislikes vs. my likes.  Life is too short to spend our time on doing things we really don’t like. Now, I must clarify this a bit…you will still have to do things you DISLIKE in life– but if you can limit those items, life will be so much better!!  Also, some things I dislike I must do in order to have items I LIKE come to fruition.  With that said…

Your task for today is to write 2 lists, what you like and dislike.

I LIKE:

I DISLIKE:

Then, simply STOP doing what you truly DISLIKE, even if it’s something as big as a career!  Take action now towards being able to STOP doing what you dislike and find a way to replace it with what you LIKE!

Today’s workout ideas (you’ll LIKE these):

Beginner:

STRETCH 20 mins- do the upper body and lower body stretching routines I suggested and/or do a YOGA workout

15min walk/jog
Walk 5 mins; jog 1 min, walk 1 min x 5  times (for 10 mins)

Experienced: Intervals and ABS

Intervals

3 min. warm up

1 min. hard

1 min. easy

2 min. hard

2 min. easy

2 min. hard

2 min. easy

2 min. hard

2 min. easy

3 min. cool down

This is 20 min total: 7 hard min. total

ABS:

 

ABS–CPTME….SIMPLE 7 for 7
Passive Abs
Sit ups- hands on hammies
Vacuumes!! 10- 10 seconds daily
Knee ups- roman chair are best
Traditional AB crunch
Ball Crunches
Cats/Dogs

I like you being here in the rally room!! I hope you do too…

Your Likeable friend,

Michelle

6 days to go!

16 days into this….

Have you liked this challenge?  I hope so…

I know there was a time when we all need to step back and think about our LIKES and DISLIKES.  I embraced this idea when posting my facebook profile…I actually found it easier to describe myself by listing my dislikes vs. my likes.  Life is too short to spend our time on doing things we really don’t like. Now, I must clarify this a bit…you will still have to do things you DISLIKE in life– but if you can limit those items, life will be so much better!!  Also, some things I dislike I must do in order to have items I LIKE come to fruition.  With that said…

Your task for today is to write 2 lists, what you like and dislike.

I LIKE:

I DISLIKE:

Then, simply STOP doing what you truly DISLIKE, even if it’s something as big as a career!  Take action now towards being able to STOP doing what you dislike and find a way to replace it with what you LIKE!

Today’s workout ideas (you’ll LIKE these):

Beginner:

STRETCH 20 mins- do the upper body and lower body stretching routines I suggested and/or do a YOGA workout
15min walk/jog

Walk 5 mins; jog 1 min, walk 1 min x 5  times (for 10 mins)

Experienced: Intervals and ABS

Intervals

3 min. warm up

1 min. hard

1 min. easy

2 min. hard

2 min. easy

2 min. hard

2 min. easy

2 min. hard

2 min. easy

3 min. cool down

This is 20 min total: 7 hard min. total

ABS:

ABS–CPTME….SIMPLE 7 for 7
Passive Abs
Sit ups- hands on hammies
Vacuumes!! 10- 10 seconds daily
Knee ups- roman chair are best
Traditional AB crunch
Ball Crunches
Cats/Dogs

I like you being here in the rally room!! I hope you do too…

Your Likeable friend,

Michelle

s6day38

Day 38

INTERVALS-
“BuffMotherobics!”- any mode you like (running, swimming, biking, elliptical, jumprope, rowing, etc…)
20 minutes of “Even Minute” INTERVALS
Min 1-3: Warm up
Min 4, 6, 8, 10, 12, 14 hard/ “on” even minutes
Min 5, 7, 9, 11, 13, 15 easier/recovery minutes
Min 16-20 cool down

Then ABS- as a circuit twice through (2 sets of each) a) Roman Chair Knee UPS- 2×20
b) Ball Crunches- 2×15
c) Standing High Knees- 2×20 each leg
d) CATS- 2 x 3 reps of each position- holding both up (CAT) and down (DOG) for 5 seconds each
e) Vacuums- 2 sets of 5 10 second vacuums (10-20 sec rest between reps)