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Final Entry Info + Summary: “Fab Abs” Day 28

Today is Day 28 in our “Fab Abs” challenge, I am posting this final entry info NOW but I want you to take your pictures/stats  tomorrow instead of today.

 

Your challenge today is to PREPARE to take your final pics and stats tomorrow.

Use these 4 tips to help your final stats and pics be even better:

1- put a coat of self tanner on your abs tonight and then again prior to snapping your pic tomorrow

2- limit your salt intake today and don’t eat until after you take your stats and pics tomorrow morning

3- do some extra “sweating” tonight and/or tomorrow morning prior to pics. I like adding 20 mins of extra cardio prior to bed and then again first thing in the morning- pretend like you are a fighter needing to weigh in tomorrow 🙂

4- do at least 2 of your favorite ab challenges today and again prior to taking your pics– it’ll help them POP! I’ve posted a summary of all 28 days below.

 

~~~~~~~~~~
Final entry to be posted in your www.TeamBuffMother.com blog titled “Fab Abs entry for __________ (your first name and last initial)” or you can email it to me buffmother@gmail.com

Name:
RallyRoom user name:

Height:

Starting weight:
Ending weight:

 

Starting waist relaxed:
Ending waist relaxed:

 

Starting waist sucked in:
Ending waist sucked in:

 

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:

 

 

 

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

 

Thanks so much,

Michelle

(Summary of FAB ABS goes here)

RE-test Sit ups: “Fab Abs” Day 27

Day #4’s “Fab Abs” challenge was to do THIS SIT UP TEST~ Well, it’s time to RE-test and see how much better you’ve gotten because of your commitment to this challenge over the past month.

Be sure to post your results!!

TEST notes:

  1. The test is to do as many sit ups as you can in 60 seconds- similar to what you did as a kid in Presidential Fitness Tests
  2. If you don’t feel “sit ups” are for you, you can choose to test using and alternate exercise. Ideas: crunches,  hands on hammies sit ups, knee ups–
  3. As many as you can in 60 seconds– aim to improve over the next couple weeks.  Plan to retest on Fab Abs Day #27
  4. The goal is to measure is for core strength. A 6 pack is not the only goal– we need to have strong lower backs, hips, t-abs and good posture

 

Have fun and be sure to report in once you are done!!

Jumping Abs: “Fab Abs” Day 26

The DAY 26 of FAB ABS challenge is to make you aware of how much JUMPING really improves your ABS…Your challenge is to do this “Jumping ABS”:

 

  1. Jump one leg at a time alternating right and left x 30
  2. Wide stance jumping x30
  3. Wide stance with kick out to side x30
  4. Normal stance kicking to front x 30
  5. Kick behind you with thigh down x30
  6. High knees x30
  7. L-extended stretch crunch, hold 3 sec x20
  8. Shoulder up down ab side crunch- hips stationary x16-30reps
  9. Add hip movement slow hipsx16-30 reps
  10. Shoulder up down + fast hip movement x60 reps
  11. Y stretch: standing back bend stretch hip flexors x3
  12. Lunge stance stretch hip flexors x 10-15 sec each side

REPEAT!

 

6pack Bud Lt: “Fab Abs” Day 25

Hi!!!  here’s today is “fab abs” post- today’s challenge is to do our final six pack ab work out the Bud Light!! It is A celebratory type six pack…congratulations for making it to day 25!!!

The 6-pack of “Bud Lt”

“B”- boxing with a wide even stance side to side short punches 40 reps total
“U”- uneven hip drill alternating and then one sided time 20 alternating reps + 10 reps each side
“D”-decline sit ups 10reps
“L”- ladder climbs on ball  20reps
“T”- tucks while standing tuck your body and hips close  10reps

Repeat circuit 2-3 times

Also wanted to remind you that this completing an entry for this challenge is part of important.  I’ll re-post the info about how to enter on day 28, but take a quick minute to look over where you were at when you started.  Here’s day 0’s post for easy reference:

http://buffmother.com/8808/fababs0/

Be sure to enter, FINISHING is a win on itself!!
Thx,
Michelle

Every Day in May~ Day 1

Hey ya !!

May is upon us and we have over 700 people participating!! WOWIE!!

Today’s suggested workout is a Purple band UPPER BODY WORKOUT: http://youtu.be/gTj6ONDnqKM

 

I am going to do the Band workout for my warm up then hit the weights for a bit more focus on my BACK and CHEST…then go for a hills run.

PLUS , I will-try to take a starting pic!! YOU SHOULD TOO!buffmother, hormonal timing, fitness ,diet, abs, m - 186526530054

 

It’s Thankful Thursday today!! Be sure to think about something you are thankful for today. And/Or be extra thankful. The art of APPRECIATION is so powerful.  Reach out to and thank someone, you will be amazed at how much it impacts you in the positive!!

 

Our diet challenge for today is to eat some fish! Each day of the week we have a set diet challenge that is meant to get you thinking about your food intake and help you get out of the “grind” of eating the same things all the time.  Variety in food intake is vital for nutritional and mental reasons.  Try some fish today!  Tuna, Salmon and Talapia are some of the fish I eat.

 

This week’s diet focus is to Drink More Water!

With the weather warming up realize you may need to up your water intake from where it has been the past few months.  A good goal intake is at least half of your body weight in ounces daily, but often times up to 1 gallon a day is recommended for those with higher protein intake and for those who consistently workout.  Water is vital for flushing out toxins in your body and the transport of nutrients to your cells.  Key things to keep in mind are that when you initially up your water intake you may retain water for a day or two, but then your body will regulate itself and you’ll find that the consistent higher intake of water will help you NOT retain water.  Beware that too much water can be dangerous…if you find that you are cramping or constantly thirsty despite drinking tons of water or light headed, you may be consuming too much water and flushing minerals and electrolytes from your body.  If that’s the case lower your intake and consider supplementing with a good healthy sodium.

 

Our fitness focus for the week is building Endurance.

Endurance is your aerobic fitness. It’s what allows you to Go, Go, Go!! This week take some time to strive to be MORE ACTIVE! Here’s some ideas on how to increase your ENDURANCE:

 

  • Walk more- take your dog or kids for a walk, us a pedometer and measure your steps, strive for 10,000/day
  • Stand more- refuse to sit unless 100% necessary, try a standing work station
  • Do more cleaning- spring cleaning time of the year! organize, give away, sell unused items
  • Get out in nature- hike or bike on trials near your home, do some landscaping, outdoor planting, etc…
  • Join a running club or sign up for race, it will give you the motivation to hit the pavement.  BTW- running outside is so much more effective than on a treadmill, try it!!
  • Buy a heart rate monitor and USE IT!! Get in your aerobic zone and strive to stay there for 20, 30, 40, 50 or even 60 mins!! You’ll be amazed at how quickly your heart will get stronger and how fast your endurance improves!

 

That’s all for now!! Have fun with this challenge~ We can do it!!

-Michelle

p.s.

If you are a planner– each day’s workout is on my blog: http://buffmother.com/8470/8470/

OR

in the Team BuffMother Rally Room you’ll find details here:
http://www.teambuffmother.com/topic/every-day-in-may

 

 

The Key to your Motivation is to Encourage others!

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Fun Day!

I have a fun girls lunch today with a friend of mine who I’ve not been able to hang with often recently due to us both being so busy…followed by getting to hang with my buddy Emily at her new photography studio!! I am so excited for her to finally have a “place”…Growing up is so fun, lol!!

I’m also neck deep in working on my website updates and trying to get our next contest organized.  FUN, FUN!!

The contest is going to be our shortest yet–  just 21 days!  The goal is to help get everyone involved a jump start towards their 2012 goals and to help establish new habits.  They say it takes 21 days to attain a new habit~ i think we’ll be able to accomplish just that!

I should be able to post the official contest announcement by tomorrow at the lastest….Promise me that once i post it, you’ll invite your friends?? :bff:

I’m off to get some work done before the fun!

Your Friend, Michelle

Costume Carnival Day!!

Oh my word…My kids have been fired up for their costume carnival at school the ENTIRE MONTH~ and It’s finally tonight!! I’m so happy because after today I won’t have to answer an more questions about it, lol!!

My day yesterday went well and I even got to the gym for a little leg workout…my back is doing quite well considering it’s just been a week since I hurt it :yay:  Here’s a little run down of what I did:

warm up r-bike 15 mins

most every exercise listed was done light and higher reps (12-20) for 3 sets:

leg extensions
leg curls
leg press (one leg at a time)
45degree squat machine
abs, stretching, leg raises, cats/dogs, vacuums
smith squats
smith lunges

30mins on r-bike- with about 20mins of intervals in there- Nice sweaty mess after this!
The plan for today is to get to wal-mart soon and hit the gym this afternoon~ for back/sh/biceps and a run 

The best thing about my workout is that it made my body relax and I slept so good last night!  Good Sleep ROCKS!!

I hope all of you are having a Fantastic Friday…God Bless!!

-Michelle

Hair Done DAY!!

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I finally got my hair done today~ it had been 8+ weeks…and it really needed it 🙂  Now I feel like my head is 10 pounds lighter– I’m an AIR HEAD again. ;)

So…I’ve been workin’ hard!!  I am fired up about these last 2 weeks of the contest and really lovin’ the “no excuses” attitude effect on my workouts~ I’ve been getting it done on AUTO PILOT…that works best for me– not to think, just do!
Anyhow…yesterday I did LEGS~
and today was back, bi, sh and running outside:
Warm up while talking to SUPERSTAR Deb Gray~ poor girl had to listen to me huff and puff the whole time, lol!
35min on r-bike

assisted pull ups 20# assist x 10 reps
pull ups
8, 4.5

Seated rows
100×10
110×6×2
*i could feel the low glucose here, so I got a power aid and drank half of it

Cybex lat pulls
135×10
155×6×2

Standing military
45×10
55×8×2
paired with
BB Bicep curls
45×10
55×8×2

Cable bicep curls
70×10×2

Seated military
30’s x10

Arnold’s- one arm at a time
25×8×2

DB lat row- been quite awhile since I’ve done these so really focused on form
30×10×2

ran outside- dog scared the crap out of me! total run of 16 mins- it was misting the entire time, very neat!

I am off to cook some steak and watch some HOODWINKED and later some Olympics
Have a great WED night!!!
-Michelle

Holy Hormone hump day!


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Well girls…It was one of those days for me today~ High Hormones= tired, slow, stiff, unfocused and a bit reclusive, lol!…but I pushed through by remembering, “It’s just my hormones” and I actually had a rather good day despite!

I got a ton done and had a huge weight lifted off my shoulders when Chris Bray (my web guy) got the RR up and running again.

My DREAM is to have a dream website…one that has all the bells and whistles that I desire, one that never ever goes down and one that is as wonderful as the RR and stays wonderful forever!!! I love the atmosphere here– you have created a dreamland… But I know we need it to be updated, more reliable, more user friendly and more dependable for it to house all the women in the world!!!

I’ve already gotten this week’s mini-challenge done~ I worked out LEGS with DH on MONDAY…I actually squated 135×6 for 2 sets…the first time since about FEB that I’ve squatted that heavy. And that same day I worked on some video practice doing the beginner buffing workout~ that’s hard work!

Then yesterday~ I lifted back and RAN!! I also finished with 2 sets of walking lunges~then practiced some more video taping…this time some lower body boosting and some upper body buffing– no wonder I am sore head to to today!

So… today is a much needed day off.
Eats have been decent, working on getting in my protein and greens~ My weight was at 126 on Mon, 126 on Tues and today 127. Very good for me at this time of the month~

Keep rockin’ your workouts and I’m so happy to have you back~ I missed you yesterday!!
Love,
Michelle

Happy BuffMother Day!

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Today is the last day of our LOVE Month and I’d like to take a moment to talk about my FIRST LOVE…<a href=”http://www.buffmother.com/MyTestimony.aspx”>JESUS CHRIST my savior.</a>

I yearn to be Christ like in my love towards others…he was such a wonderful testament to true love.
He was PERFECT!  He was a Servant.  He was a Leader.  He was filled with the Holy Spirit. He was a Friend to sinners.  He was Giver.  A Healer. A compassionate soul and HE GAVE HIS own life for ME!!  Now that is some AMAZING LOVE!!

Jesus is my First Love-
“Jesus Loves me this I Know!
For the Bible tells me so.
Little ones to HIM belong they are weak but HE is STRONG! 
YES!!! Jesus, LOVES ME!!
YES!!! Jesus, LOVES ME!!
YES!!! Jesus, LOVES ME!!
THE Bible tells me SO.”

Here are some GREAT verses about Jesus’ commandment to LOVE others~
‘You shall love the Lord your God with all your heart, and with all your soul, and with all your mind.’ “This is the great and foremost commandment. “And a second is like it, ‘You shall love your neighbor as yourself.’ On these two commandments depend the whole Law and the Prophets.” ( Matthew 22:37-40)

“A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. By this all men will know that you are My disciples, if you have love for one another.” ( John 13:34-35)

“Whatever you want others to do for you, do so for them, for this is the Law and the Prophets.” ( Matthew 7:12)

“But love your enemies, and do good, and lend, expecting nothing in return; and your reward in heaven will be great, and you will be sons of the Most High; for He Himself is kind to ungrateful and evil men.” ( Luke 6:35)

“Whoever wishes to become great among you shall be your servant; and whoever wishes to be first among you shall be slave of all. For even the Son of Man did not come to be served, but to serve and to give His life a ransom for many.” ( Mark 10:43-45)

“If I then, the Lord and the Teacher, washed your feet, you also ought to wash one another’s feet. For I gave you an example that you also should do as I did to you.” ( John 13:14-15)
LET’s all strive to LOVE like Jesus Loved!!!
~AMEN~

So…today is a beautiful day and I am so thankful for my wonderful life!!  I am SO blessed~
My legs are sore, my butt is sore and I am HAPPY!!
I got my hair done today too!

My plan is to run here in about 15 mins then EAT and then shower….interesting HUH? LOL!!

Have a GREAT Friday, I LOVE YOU!!
-Michelle

p.s. here is a little piece of literature that inspired me today~
<i>An excerpt from www.notreligion.com

FIRST LOVE

John 21:15-23

Once more he asked him, “Simon son of John, do you love me?” Peter was grieved that Jesus asked the question a third time. He said, “Lord, you know everything. You know I love you.” Jesus said, “Then feed my sheep” (John 21:17, NLT).

“Do you love me?” 

After the third time, it probably sounded like a nagging question. However, Jesus wasn’t asking merely to pump up His own ego; He was digging to find Simon Peter’s deepest convictions.

Love is a word we throw around very lightly these days. But it’s way more than hearts, chocolate and romantic movies. Real love involves commitment, sacrifice and loyalty. And Jesus wanted to know if Simon Peter was all talk or if he was ready to live out the love he’d professed. 

Jesus deserved first place in Simon’s life and in his heart, so He continued to drive His point home by asking if Simon really loved Him. Simon, now Peter, wouldn’t be prepared to teach and care for other Christ followers (the sheep) if Jesus wasn’t his first and primary love.

So what about you? Do you love Jesus? Is it just in your head, or does it show in your life? Is He number one or does He get squeezed into the occasional short prayer?

Maybe Jesus is trying to get your attention because He desires your love, your loyalty, your commitment. Let love grow between you and Him. It’s the most amazing love there is.