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6-pack of LACROIX: “Fab Abs” Day 18

Thursday Feb 19th; Day 18 Repeat day 9- 6-pack of LACROIX: “Fab Abs” Day 9 

In our Fab Abs Challenge we are going to be enjoying some nice 6 packs of Lacroix, coke,pepsi, mug,7up and my favorite BudLt!Today’s 6pack ab workout is theLACROIX:
“6 pack of LACROIX” repeat this circuit 2 timesL= Leg raises: 7each leg
A= Around the worlds: 7 each direction
C= Crunches  (feet on floor): 14 reps
R= Reverse crunches: 14 reps
0= Oblique Twists: 7 each direction
I= Incline Bicycles: 14 reps
X= X leg raises: 14 reps

Your Day #3 TT Challenge is to do the LaCroix ab workout and comment/like on the YOU TUBE video pretty please

Keep it tight, Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

6-pack of LACROIX: “Fab Abs” Day 9

In our Fab Abs Challenge we are going to be enjoying some nice 6 packs of Lacroix, coke, pepsi, mug, 7up and my favorite BudLt!Today’s 6pack ab workout is the LACROIX:


“6 pack of LACROIX” repeat this circuit 2 times

L= Leg raises: 7each leg
A= Around the worlds: 7 each direction
C= Crunches  (feet on floor): 14 reps
R= Reverse crunches: 14 reps
0= Oblique Twists: 7 each direction
I= Incline Bicycles: 14 reps
X= X leg raises: 14 reps

Your Day #3 TT Challenge is to do the LaCroix ab workout and comment/like on the YOU TUBE video pretty please

Keep it tight, Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

“Get Buff”- Day 26

“Get Buff”- Day 26

We have a Killer day in store for us!!!

Workout:

 

Day #26
“Others day”
Chest:
Incline flys
4×10
Legs:
Dead lifts
4×10
Lunges
4×10
Back:
Seated row
4×10
ABS:
Ball crunches
4×25
REST between sets= 2mins-feel free to stertch and do abs between sets!

Today’s Diet Focus:

No Bread

Bread is a sneaky way for carbs to come into your diet.  If you focus on NO BREAD, you’ll open up a world full of new food possibilities. The goal of this diet focus is to make you aware of that there are MANY other great carb choices besides bread to choose from.  FRUIT, Veggies, Rice, Beans, Sweet Potatoes, etc…

Using lettuce in place of bread is another great option~

Bread is most often made from wheat and wheat can cause stomach irritation for some people- “GLUTEN” is a substance that is rough and can “scratch” the insides of our digestive track- sometimes it leads to stomach aches, gas,  IBS or even digestive diseases.  If you are someone who sufferers from bloating, constipation, gas, etc… Limiting gluten intake may help your body be HAPPY.

Are you wondering what is considered bread??

Honestly I want you to choose your own definition but in general terms~

Bread= any baked grain product made with yeast (yeast is another thing that can cause an unhealthy physical reaction in women especially)

REMEMBER! Don’t get too technical…

Just KISS (Keep It Simple Sweetheart)!!!

Your friend,

Michelle

 

“Get Buff”- Day 16

“Get Buff”- Day 16

We have a Killer day in store for us!!!

Workout:

Day #16
“Others day”
Chest:
Incline flys
4×10
Legs:
Dead lifts
4×10
Lunges
4×10
Back:
Seated row
4×10
ABS:
Ball crunches
4×25
REST between sets= 2mins-feel free to stertch and do abs between sets!

Today’s Diet Focus:

No Bread

Bread is a sneaky way for carbs to come into your diet.  If you focus on NO BREAD, you’ll open up a world full of new food possibilities. The goal of this diet focus is to make you aware of that there are MANY other great carb choices besides bread to choose from.  FRUIT, Veggies, Rice, Beans, Sweet Potatoes, etc…

Using lettuce in place of bread is another great option~

Bread is most often made from wheat and wheat can cause stomach irritation for some people- “GLUTEN” is a substance that is rough and can “scratch” the insides of our digestive track- sometimes it leads to IBS or other digestive issues.  If you are someone who sufferers from bloating, constipation, gas, etc… Limiting gluten intake may help your body be HAPPY.

Are you wondering what is considered bread??

Honestly I want you to choose your own definition but in general terms~

Bread= any baked grain product made with yeast (yeast is another thing that can cause an unhealthy physical reaction in women especially)

REMEMBER! Don’t get too technical…

Just KISS (Keep It Simple Sweetheart)!!!

Your friend,

Michelle

“Get Buff”- Day 6

“Get Buff”- Day 6

We have a Killer day in store for us!!!

Just one more day and we’ll be a WEEK into it!!

Have you made progress?? Please share how your first week went with us in by commenting below~!

Workout:

Day #6
“Others day”
Chest:
Incline flys
4×10
Legs:
Dead lifts
4×10
Lunges
4×10
Back:
Seated row
4×10
ABS:
Ball crunches
4×25
REST between sets= 2mins-feel free to stertch and do abs between sets!

Today’s Diet Focus:

No Bread

Bread is a sneaky way for carbs to come into your diet.  If you focus on NO BREAD, you’ll open up a world full of new food possibilities. The goal of this diet focus is to make you aware of that there are MANY other great carb choices besides bread to choose from.  FRUIT, Veggies, Rice, Beans, Sweet Potatoes, etc…

Using lettuce in place of bread is another great option~

Bread is most often made from wheat and wheat can cause stomach irritation for some people- “GLUTEN” is a substance that is rough and can “scratch” the insides of our digestive track- sometimes it leads to IBS or other digestive issues.  If you are someone who sufferers from bloating, constipation, gas, etc… Limiting gluten intake may help your body be HAPPY.

Are you wondering what is considered bread??

Honestly I want you to choose your own definition but in general terms~

Bread= any baked grain product made with yeast (yeast is another thing that can cause an unhealthy physical reaction in women especially)

REMEMBER! Don’t get too technical…

Just KISS (Keep It Simple Sweetheart)!!!

Your friend,

Michelle

Now on to Christmas!

Now that my Daughter Gracie’s birthday is done, I can think clearly about Christmas! 

Yesterday I got in a good intervals/cardio workout

Here’s how it went by minute:

1-2 walk @ 4mph 2% grade (kept this elevation entire first 22 mins)
3-5 run @6mph
6 run @7mph
7 run @6mph
8 run @7mph
9 run @6mph
10 run @7mph
11 run @6mph
12 run @7mph
13 run @6mph feeling tired here…heart rate at 165 or so after the min of recovery.
14 run @7mph
15 run @6mph
16 run @7mph
17 run @6mph
18 run @7mph
19 run @6mph
20 run @7mph
21 run @8mph ending heart rate 180
22-23 walk @4mph @ 3%
24 walk @4mph @ 4%
25 walk @4mph @ 5%
26 walk @4mph @ 6%
27 walk @4mph @ 7%
28 walk @4mph @ 8%
29 walk @4mph @ 9%
30 walk @4mph @ 10%
31 walk @4mph @ 11%
32 walk @4mph @ 12%
ending heart rate 170- amazing how intense that walking got!

Some ABS and lower back/booty extensions after- then I went B-day shopping quick while baby puppy was tended to by Travis.

my BUTT is actaully sore today from the combo of walking on incline and lower back/booty extensions

Puppy Cuji is doing good…she just woke up from her puppy nap

Boring blog!

**WARNING** this may be the most boring blog in the history of blogging! It’s cycle day 25 and I feel completely uncreative and too scattered to think of anything interesting to post.

My workout was a success only because I did it!

Warm up
Stair mill 6 mins- that’s all I could muster

Squats
45×10
95×10
115×10
135×8
155x6x2sets

Dead lifts
45×15
95x10x2sets
115×10
135×10- recent HIGH

Smith Lunges
90x10x3
140×6

one set butt squats

A couple sets of leg extensions and one of abduction and on of abduction

one set of incline sit ups
2 sets of standing boxer move abs

Now we are eating spagettii!

OH and I have been vacuuming, have you??

your boring buffmother,

MIchelle

Gramma’s here!


www.buffmother.com
Well…today Gramma got here to Arkansas!  the kids are so happy and so am I because they are out of school on fall intersession– today was day 4 of 16 and I can use all the help with them that I can get.  Gramma will be helping both Heidi and I out over the next couple weeks…she is a GOD send!

Besides being busy with her arrival, I managed to get a ton of work done this morning and get a STRONG chest workout done–I benched 125×5 for a couple of the sets and my incline press was up to 130 for a couple sets of six also– my incline flys were done with 40’s today.  C-day 23= HULK in the weight room :)

Well, I gotta go for now– I’ll see you more tomorrow my sexy friends

GIVE IT!!


www.buffmother.com
If you want it…GIVE IT!

do you feel you need some love?
do you feel you need some money?
do you feel you need some inspiration?
do you feel you need some energy?

What ever you feel that you need…GIVE it and you will receive it in return!  It is a spiritual law; a law of the universe– so JUST GIVE IT!!!!

Today, I gave my body some energy in the form of a rest day yesterday and some good food which allowed me to have a GREAT workout!

warm up 11 mins r-bike
I lifted chest
Bench
45×15
95×10×3
95×20

Bench dips
2 sets of 12

Incline hammer press
90×10×3
Knee ups on bench
40, 25

Incline flys
40’sx6
35’s x6

Cable flys
30×15×3 sets
triceps cable push downs- one arm at a time
30×10×2 sets

Then I ran for 21 mins=3miles of intervals top speed=11.5 for 30sec otherwise most intervals at 9, easy mins at 7 and 8

then  walking lunges
55#barx15 reps each leg x2 sets
AND some side lunges

That was all~
Now I am off to GIVE IT!!!
-M

Have a SUPER SATURDAY!!!

www.BuffMother.com

Today is Gunner’s first BB practice~ fun…He is on the Yankee’s, so he is bound to have a GREAT team!!  And then we are gathering to celebrate Travis’ and My BIL’s b-day (both a bit late) and we are having FILET!! 

My workout today was an at home chest/tri/bi/squat one…
Bench
45×25
95×10
115×6
115×10
115×9

Bicep precher curls
70×10×5

Incline Flys
30’sx6, 10, 10

Bench dips
3×10 fully finished – body to a 45 degree angle

Ab crunches- 2 big sets
knee ups- 2 big sets
4 very hard vacuums

Standing Tri Extensions
20×20 too light, lol
35×10×2

DB Squats
30’sx12×3 sets

Off to get showered,
Have a SUPER SATURDAY!!!!
-Michelle