Archives

Holy Sore Hammies Batman!

Hey All!!

Had a much more energetic day yesterday…and had a “Cheat Date Night” with the hubby and now am ready to hit it even harder until the 4th of July! Can you believe it’s just a week away?  Do you have any plans?

We are all home for the 4th this year…planning to do some FIREWORKS for sure!! Our town has a downtown celebration this year too– we’ll have to go to it for a bit too…And Do a BBQ at home would be fun too!

 

So, yesterday I had only 20 mins to do my workout. I set my timer and rolled with it– the PLAN in my head was to do a lighter leg workout, but my hammies had other plans! They were so sore that I tried to squat and they literally cramped up immediatly– it was insanely painful!  Instead I did dips, leg extensions, ab work, laying side leg lifts, some bulgarians and lunges, plus a short slow jog down my driveway and back.  I filled up the 20 mins eventually and can actually really fell the dips today!

 

Today I’ve already ridden my bike for 20 mins, it was good to get back on there in the morning.  I plan to do that MORE this week– it really helps me get rolling and helps with my blood sugars.

 

Here’s my vlog from yesterday, 66 days to go– I talk about my definition of SEXY and what my helps me get in that mindset!

Our FUN for today will be to SHOOT, we are setting up targets and planning to shoot all of our guns!! I need to get some brush hogging done around the targets.

Then later this afternoon, I plan to do a run.  Gunner was wanting to go to the track to do sprints. Maybe we’ll do that?? Not sure, but could happen!

 

Anyhow, I’ll be back with my latest vlog– for today before the next 24 hours is up. Hope you have a good SATURDAY!!

Toodles,
Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

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

 

 

Sit up Test: “Fab Abs” Day #4

A couple years ago we ran a “Just do it!” contest that contained a sit up test

 

Today’s Day #4 “Fab Abs” challenge is to do THIS SIT UP TEST~

 

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!!

The Key to your Motivation is to Encourage others!

www.BuffMother.com

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

World by Tail

Hey All!!

Had a busy but good day today!

I feel like I have the world by the tail these days– good things happening all around!!  I LOVE IT!!

 

Today’s Bikini day 2:

Talk about motivation— these bottoms were TIGHT! makes me know I’ve putt on a little booty cushion over the winter!!

 

Didn’t get in the full workout I had planned in my POA from Monday but it was still really good!!

 

Here it is~

Warm up

12min bike

2 sets of 10 reps jumping squats

Paired circuit #1- Squats

warm up set 45×10 135×10 x2sets, 155x8x2sets Calf raises 4×6-8 2 sets toes in, 2 sets toes out

 

Paired circuit #2-  KB Butt Squeeze squats 40#x10reps x3sets kb deads x10 reps x 3 sets then, bulgarians body weight x 10 reps

 

Paired circuit #3- Knee Extensions- 115#’sx9reps+ dropset 95#x9reps x 4sets Dead Lifts 135×10 repsx2sets, 155#x8 reps x2sets

Paired circuit #4- Ball leg curls/Hip ups 1 set of each Laying side leg lifts 2 sets of 20

 

Paired circuit #6- hands on hammies sit ups -2 sets to fail

Lower Back Extensions

 

So…just for the record my cycle day is 16 and weight is 130, my goal is to be 128 by the end of the week (Sunday).  My tummy has been really bothering me since Saturday. Lots of pelvic pain, bloating and hip/lower back soreness.  It is really annoying!  I kinda think we have a bit of a tummy flu hanging around our house.  My DD Layla was throwing up on Saturday and my son has be nauseous the past 2 days. Hoping it will clear up later this week!

 

Time to Go!!

have a super night!!

-Michelle

p.s. posted this fun pic and quote on my BuffMother page; “I don’t know who invented high heels, but all women owe him a lot.” -Marilyn Monroe

 

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Paired Circuits workout video (SSS week 07)

SSS 07- Buffing Experienced Workouts:

“Buffing” 3day split- using “paired circuits”

Videos of Chest/tri Experienced Buffing phase 4 at home


CHEST, TRICEPS and intervals plus 20 mins extra cardio and ABS

Paired circuit #1-
Chest Press or Bench Press
3×6-8
Tricep Extensions
3×6-8

Paired circuit #2-
Incline DB flys
3×6-8
Tricep bench dips
3xfailure

Paired circuit #3-
Flat bench flys
3xfailure (10 rep range)
Tricep kickbacks
3xfailure (10 rep range)

Paired circuit #4-
Knee Ups-to failure 2-3 sets
Crunches 3×15 slow

INTERVALS: Intervals-immediately after lifting
3 min. warm up
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
4min. cool down
This is 20 min total: 7 hard min. total
+20 mins additional steady cardio after intervals…move to another mode if bored

ABS–CPTME….SIMPLE 7 for 7

  1. Passive Abs
  2. Sit ups- hands on hammies
  3. Vacuums!! 10- 10 seconds daily
  4. Knee ups- roman chair are best
  5. Traditional AB crunch
  6. Ball Crunches
  7. Cats/Dogs

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

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