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Want SORE abs?: “Fab Abs” Day 10

Hello, hello!!!  Guess what??  I RARELY GET SORE ABS!!! BUT…When I do I am sure to write it down- the following workout KILLED my abs–

So…I thought I’d share my “AB Kill” workout for our Day #10 Fab Abs Challenge

#1 Run several sprints*- 100m as fast as you can GO! (Do 4-6 as hard as you can go with full recovery between)…
#2 Do HIGH KNEE DRILLS (2 sets of 30meters)…

#3 Old school sit ups- about 200 of them…These were right after sprints

Then add in these exercises throughout the rest of your day or workout:

#4 Roman chair/Hanging knee ups- about 60 total (2-3 sets of 20-30 is good)…
#5 Knee ups on a bench 2 sets of 30 reps….
#6 Ab hyper-extensions (like a back bend on the lower back extension machine or you can do it on the ball)- lower slowly 2 sets of 10-15 reps….

#7 AB wheels 1-2 sets of 15 reps…

Try it and Let me know if you get sore!!

* if you can’t “sprint” try doing super intensity 20 to 30 seconds on the bike, elliptical or stair mill or some other form of intervals instead
~~~~~~~~~~~~~~~~~~~~~~~
Have a kick-belly day #10! LOL!!
-Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Holy Cow, time flies!!

Can you believe it!!

We are on the start of week #4 in our Summer Slim Down challenge!

http://www.teambuffmother.com/…mer-slim-down-week-4

As you may notice the focus is to AMP up the intensity on your ab work this week!

My POA is as follows:

(some of this may be adjusted as I’m traveling a lot this week)

Phase 5 Boosting

Monday – Back/Shoulders/Bi’s, ABS

Tuesday – Chest/tri, Intervals

Wednesday – Lift Lower Body, ABS

Thursday – Back/Shoulders/Bi’s, ABS

Friday – Chest/tri, Intervals

Saturday – Lift Lower Body, ABS

Sunday – off!

CHEST
Bench Press or Chest Press lbs.
4×10,6,6,6 reps.
Incline Chest Press lbs.
4×8,6,6,6 reps.
Cable Flys or Incline Flys lbs.
3×6 reps.
Chest Dips or push ups lbs.
2xfailure reps.
Barbell Tricep Extensions lbs.
3×6 reps.
Kick backs lbs.
3×6-8 reps.
Daily CORE- during rest between higher rep sets or post intervals
BACK
Pull ups- assisted lbs.
2xfailure reps.
Lat Pulls or Hammer Lat Pull lbs.
4×10,6,6,6 reps.
One arm DB lat rows lbs.
4×10,6,6,6 reps.
Rows or Hammer rows lbs.
3×6 reps.
Military Press or Dumbell Press lbs.
4×10,6,6,6 reps.
Upright rows lbs.
4×8,6,6,6 reps.
Lateral or Front Raises lbs.
3×6 reps.
Barbell Bicep Curls lbs.
3×6 reps.
Dumbell Hammer Curls lbs.
3×6 reps.
Daily CORE- during rest between higher rep sets or post intervals
LEGS
Squats lbs.
4×10,8,6,6 reps.
Butt Squats (squeeze) lbs.
4×10,8,6,4 reps.
Smith Lunges (think front leg) lbs.
3×8 reps
Knee Extensions lbs.
4×8,6,6,4 reps.
Leg Curls lbs.
4×8,6,6,4 reps.
Walking Lunges lbs.
2×15 reps.
Calf Raises lbs.
4×10,8,6,10 reps.
Daily CORE- during rest between higher rep sets or post intervals
Lower Back Extensions lbs.
3×15 reps.
Knee Ups lbs.
3×25 reps.
Crunches lbs.
3×15 reps.

Been having fun with the hubby during our “staycation” kinda sad it has to end so quick, but also VERY excited to go to Lincoln on Wednesday to meet our SSS2014 winner Dannielle plus hang with SUZI and meet up with nearly 50 other BuffMother’s on Thursday night!!

It’s going to be so much fun!!

Hope you have a fun week ahead too!!

Love,
Michelle

28 days of Christmas: Day 15

XMAS Day 15- PHASE 2 begins with “LEGS”!!!  challenge=change~!

Well today is our first day of phase 2 for our “28Days” of Christmas Challenge~ and if you look at the workout, the exercises are basically the same just in BACKWARDS order!!  It’s amazing how doing a workout backward from time to time really creates some nice results.  Typically though it’s best to do the BIGGEST exercises first, but for these 2 weeks we’ll switch it up!  I call it “PRE-exhausting” your muscles 🙂

FUN, FUN!!!

Here are the details~ and as always you can find all of this info in the download you were sent when you entered the contest.

 

“FCH” Workout Log~Phase 2 ( the second 2 weeks)
FCH Ph 2
MON
TUE
WED
THUR
FRI
SAT
SUN
Week 3
Lift Lower Body
ABS
Lift Upper
Intervals
Off
Active rest- Walk?
Lift Lower Body
ABS
Lift Upper
Intervals
Off or extra cardio
Week 4
Lift Lower Body
ABS
Upper
Intervals
Off
Active rest- Walk?
Lift Lower Body
ABS
Lift Upper
Intervals
Off or extra cardio
Exercise
DATE
 
 
Leg Day
 
set 1
set2
set 3
10 min
Warm up
Pre-
Walking Lunges
lbs.
Exhaust
2x30steps
reps.
abs
between sets of lunges
2sets
#1
Leg Curls
lbs.
3×10(buffing); 3×6 (boosting)
reps
abs
between sets of leg curls
2sets
#2
Leg Extensions
lbs.
3×10(buffing); 3×6 (boosting)
reps.
abs
between sets of leg extension
2sets
#3
Dead Lifts
lbs.
3×10(buffing); 3×6 (boosting)
reps
abs
between sets of dead lifts
2sets
#4
Squats
lbs.
3×10(buffing); 3×6 (boosting)
reps.

 

XMAS Day 15!!! ~ As we head into the final 2 weeks prior to the Christmas~ REMEMBER:

Challenge=Change…
Our bodies are master adapters. The more we challenge them the more they change to accommodate those demands. The good news about this is that if
you continually challenge yourself, your body will change. The bad news is….that if you don’t continually challenge it, it will stop changing and may even
regress.

There are 5 main ways to change workouts to cause them to be more challenging:
Intensity
*How hard are you pushing?
*Do you push yourself to the MAX each workout?
*Do you only ever “go through the motions”—social exerciser?
*Do you vary your intensity to get different results?
*Do you like to take your time?
*Do you like to “get it done”?

Frequency
*How often do you work out?
*How often do you lift each body part?
*How often do you do intervals?
*How often do you do other fitness activities?

Duration
*How long do you workout at a time?
*How long are your lifting sessions?
*How long are your intervals?
*How much other time do you devote to fitness activities?

Mode
*What type of activities do you do? Do you cross train?
*Are you training for a certain sport?
*What lifts do you do for each body part?

Rest intervals
*How many “rest” days do you take?
*How much time between each lifting set/exercise do you do?
*How much time between hard intervals do you “rest”?
*How much time do you “rest” each day?
*Do you purposely take time to “de-stress”?

“The path of least resistance leads to a poor reflection in the mirror.”

Beginner Buffing UB and example interval workouts

SSS Week 04- Ph 1 log~Beginner Buffing UB and example interval workouts

SSS Week 04-

Ph 1 log~Beginner Buffing Upper Body and example interval workouts

Push ups on Wall
to failure

Bent over DB Rows
3×10

Chair dips
3×10

Shoulder press
3×8-10

Bicep curls
3×10

lateral shoulder raises
3x 10

ABS with each workout
Knee ups 3x 15
Crunches 3x 15

Summary of Buffing Phase:

  • Do something Every OTHER day
  • 2 lifting workouts per week
  • Workout is a circuit: do exercises in order a total of 3 times
  • Very little rest between exercises
  • 2 interval sessions and 1 active rest day each week
  • Focus on dieting and losing weight
  • do some ABS every time you workout

 

 

BuffMother! Interval Training

20 min is always the goal
Phase 1 & 2:
5 min. warm up -WALK around the block
1 min. hard- Jump rope
2 min. easy-WALK in place
1 min. hard -Jump rope
2 min. easy- WALK
1 min. hard-Jump rope
2 min. easy-WALK
1 min. hard-Jump rope
5 min. cool down (walk around block again)
This is 20 min total: 4 hard min. total
*If you don’t feel exhausted by the end, increase the intensity of all hard and easy min.

 

Let’s talk about HORMONES! SSS Wk 03

SSS week 03- Let’s talk about HORMONES!

Boosting- “the second half of the month”- PMS –2 weeks…

Week #3 Coaching Session– all about “Boosting”

Mindset
-Maintain what you attained during buffing – try to keep the scale steady if you are shooting for overall weight loss (chances are you will gain a bit of weight, know that it is just water weight and will come off as soon as PMS is over—make sure to chart this info so that you can be aware—knowledge is powerful!!)
—if just shooting to build muscle allow yourself to gain up to 2-5 pounds (you will have to up your caloric intake more than just 300cals for this to happen)
-Return to a bit higher caloric intake- maintenance level
-Allow yourself a bit less of intensity and relax more during your workouts and overall

Basically- we all know that during the second half of the month our motivation levels drop, we are typically much more emotional, stressed, and often times slightly depressed- bloated, tired, crampy, gassy, full of pains, etc…-this is when we often “quit” or “give up”…BUT knowing that it is our hormones triggering these negative thoughts and feelings, will allow us to work through these tough patches–

SO! it is like we are fighting against ourselves if we plan to workout a ton and diet hard–it takes sheer guts to stick to our aspirations during this time of the month…THUS we typically fail to do what we planned and that compounds the stress and negative emotions.

HORMONAL TIMING takes this into account–you need plan on working out less, being less intense, being less likely to stick to your low calorie “perfect” diet, etc….

NOW physically there is a ton of cool and not so cool things going on in our bodies during this time.

#1- your body is in an “anabolic” (building) mode–you have more hormones in your system including estrogen, progesterone, and TESTOSTERONE….so why not use those hormones to BUILD yourself some fat burning muscles?

This is part of why we have such troubles controlling our diets during PMS–our body wants to build–so instead of totally fighting it- use it to your advantage–get aggressive on your lifting workouts and hit some PB’s (personal bests)–trust me you will!

Also it is mentally it is easier to lift than to do “cardio” during this phase so up the frequency of your lifting workouts…maybe try a bigger split…think boosting your metabolism by building your body into a fat burning machine, by building your muscles!

#2- Your body needs a break from its caloric deficit. Your metabolism will thank you. My goal in all of this is to be able to eat as much as I want and maintain my thin appearance and be comfortable and confident at all times. If you are constantly living on a low caloric intake your body adjusts and learns how to be efficient with its energy usage and soon your metabolism slows and over long periods of caloric deficits your body keeps chugging, but at the expense of your health. Your body will be not getting enough nutrients to fight off disease, properly recovery from just everyday life and will in essence eat itself. Malnutrition is very common among women—we are vain and would often times rather be thin than healthy. Just look at the incidence of osteoporosis—which is basically caused by malnutrition. Studies have shown that in just 2 weeks our body adjust and adapt to its caloric intake and activity level. Our body is an amazing machine and learns to function at optimal levels no matter what the conditions. This is called adaptation.

#3- Boosting is MENTAL break from the “perfect” diet and workout routine—you need to take an extra day off to relax. You need to have a couple more cheat meals and a few more treats. Think of Hormonal Timing as a long term solution, long term we all need to be able to live, laugh and love life!! SO why not do it when our bodies naturally want to relax more?

#4 Boosting is NOT a license to throw all diet and fitness out the window—you still need to keep tabs on yourself—keeping your caloric intakes reasonable and making sure to keep up with your workouts. You will not go forward if each time boosting rolls around you go completely backwards. There are many advantages to working out through pms…stress relief is the biggest one…also as I mentioned before muscle building and FAT BURNING is increased. So if you can manage to get in some good interval or cardio sessions they are very effective.

#5 one final interesting finding is that during the week prior to your period women burn up to 500 calories more each day—DUH? No wonder why we are so hungry during that time of the month! So know that if you can just make it through to the “other side” you will see the fruits of your labor.

Alright ladies you know the drill—ask away and I will do my best to answer any questions you have—and tomorrow we will dive into buffing a bit more—then from there we keep on learning—PLEASE, MAKE SURE TO BLOG YOUR JOURNEY and IF YOU HAVE QUESTIONS POST HERE, please don’t e-mail me or pm me, THAT WAY EVERYONE WHO HAS THE SAME QUESTION CAN LEARN THE ANSWER.

Keep on rockin’ this contest!! Man I can’t wait to see the results—

Love ya,
Michelle

Hormone SYMPTOMS

Check as many as may apply to describe what effects your hormones have on you.

Accident Prone Aggression & Violence Paranoia
Hyper sexual Are thirsty Asthma
Attempted Suicide Backache Bloating
Blurred Vision Boils Breast Engorgement
Breast Tenderness Bronchitis Bruises Easily
Capillary Fragility Child Abuse Cold Extremities
Cramps Weeping spells Dark circles under eyes
Depression Difficulty in Concentrating More frequent Diseases
Dry Hair Dry Skin Epilepsy
Excess use of alcohol Exhaustion-Mental/Physical Eye Irritation
Eye Puffiness Facial pallor Fainting Spells
Fatigue Feelings of being crazy Feelings of Panic
Flu & Cold Food Cravings Frequent Urination
Frustrations Fever Gall Bladder Symptoms
Gas Greasy Hair Hair Loss
Headaches Herpes Simplex No 1 Hoarseness
Hypoglycemic Hysteria Bladder infection
Infection Infertility Insomnia
Irritability Joint Inflammation Joint Muscle Pain
Lack of Appetite Leg & Muscle Cramps Lethargy
Lowered Libido Migraines Mood swings
Motor Coordination Poor Dream Recall Runny Eyes
Runny Nose Self Inflicted Injuries Sinusitis
Sleep Disturbances Slow Digestion Sore Throat
Spontaneous Abortion Stiffness Sudden Anger
Traction Upper Respiratory Problems Water Retention
Weight Gain White Spots in fingernails Nympho Mania
Vaginal hyper secretion Night Sweats Yeast infection
Flatulence Migrane Ovarian pain
Weight gain Feelings of Isolation Stress

My Day 1~”Shine in 49″

Whoohoo!! we have tons of excitement for the new Shine in 49 Contest!!!  So far we have close to 600 contestants, WOW!!

Anyhow, I want more people to join– Late starters are also very welcome!! Feel free to Share the link to Sign up here:

http://buffmother.com/?p=5817

I’ve been fielding tons of questions and sending out links etc…ALL MORNING!! It’s great to feel the excitement everyone has to get ROLLIN’ ASAP!!

The way I’m positioning this contest is the 1st week is all about getting ready and then the next 6 is about kicking tail.

The KEY Thing to realize is that I can’t give you all the info in one day–I don’t want you to get “Information Constipation” , LOL!

I’ll be sharing more info each day of the 49, so if you don’t know something or feel a little lost– that’s OK.  I’ll be sharing more info constantly, every day emails, blogs, comments, posts, etc… will be coming your way– That way it’ll help you stay engaged and focused and EASE you into your new fitness and diet lifestyle.

** be sure to add michelle@buffmother.com  and customerservice@buffmother.com to your safe sender list and address book**

I’ve put together an AWESOME guide for our first
6 weeks of the “SHINE in 49” contest.
It contains workouts, diet info, training tips
and interval information.

Shine in 49 PDF

Be OPTIMISTIC that you can SHINE!!
Let’s do this!!

NOW for day #1– workout plan as laid out in the PDF-

MondayCircuitStyle Workouts
Day 11-Lift Upper Body2- Intervals3-ABS
1- Lift UPPER BODY- Circuit- do all exercises upper body in the order as listed; repeat the circuit 3 times.  #1 then immediately #2 then immediately #3 etc…then the entire series again for 3 rounds
EXERCISES DATE
UPPER BODY
#1-Chest press or Push ups regular or on knees lbs.
3 sets to  failure reps.
#2-Rows- machine or bent over holding dumbbells lbs.
3 sets of  10 reps reps.
#3- Tricep machine or Chair dips- for triceps lbs.
3 sets of 10 reps each reps.
#4-shoulder press machine or DB Shoulder Press lbs.
3 sets of  10 reps reps.
#5-Bicep machine curls or DB Bicep Curl lbs.
3 sets of  10 reps reps.
#6-Cable tricep push downs or Tricep extension lbs.
3 sets of  10 reps reps.
#7-Standing Lateral/Side shoulder Raises (flies) with DB’s lbs.
3 sets of  10 reps reps.

2- Intervals- This is 20 min total: 4 hard min. total and can be done on any type of equipment you’d like to use- spinning bike, elliptical, stair mill, treadmill, etc..

•START 5 min. warm up
•1 min. hard- increase to a challenging resistance/speed
•2 min. easy-RECOVER at medium to light resistance/speed
•1 min. hard
•2 min. easy
•1 min. hard
•2 min. easy
•1 min. hard
•5 min. cool down

*If you don’t feel exhausted by the end, increase the intensity of all hard and easy min.

3- ABS:

ABS–CPTME….SIMPLE 7 for 7 – REFER to my book “AFTER BABY ABS” for an explanation of these exercises and terms
Passive Abs reps.
Sit ups- hands on hammies reps.
Vacuumes!! 10- 10 seconds daily reps.
Knee ups- roman chair are best reps.
Traditional AB crunch reps.
Ball Crunches reps.
Cats/Dogs reps.
Other reps.

Plus,  in the email that was sent out I instructed you to go shopping for good protein and green vegetable choice on hand

AND….JOURNAL…take some time to JOURNAL.
Write it down!! I’d like to encourage you
to write about 3 specific things:

1- Do you remember how great you felt
both mentally and physically when you had your most
OUTSTANDING fitness/diet results?

I have felt outstanding many times in my life– most recently on our trip to Mexico last August.  It feels great to put anything on and know you look smashing!!

 

2- What do you have to change about your
current habits to attain OVER-THE-TOP
results like that again?

I need to stay consistent with my diet.  I’ve worked up a great consistency in my workouts, my running and my activity level, but my diet is way to inconsistent.  I’m going to focus really hard on consistently keeping my carbs down, my protein up and eating my greens!

3- What is your #1 goal for the next 7
weeks?  What are the “solutions” you must
OBSESS over order to attain that goal?

My goal for the next 7 weeks is to lean up for my birthday!!  I will be 37 in just 7 weeks!!  I’m planning to do a photo shoot and need to come in weighing about 123.  I will need to lose only about 4 pounds– but I want those 4 pounds to be FAT!
My solutions to achieve this goal is to stay consistent with my workouts (lifitng/running) and keep my diet in line! 

-Michelle

P.S.
Please connect with other contestants:
via commenting on my BuffMother Blog: www.BuffMother.com
via Privacy of The Rally Room: www.therallyroom.com
via FaceBook on my Profile: www.facebook.com/buffmother
via Facebook “women only” Team BuffMother group:
https://www.facebook.com/groups/buffmother/
via our FaceBook “SHINE in 49” event page (please invite other fb friends): https://www.facebook.com/events/369387579767176/

Squatting Again!

HI Ya!!

Sorry I missed posting yesterday here in the rally room…I had another busy day.  I wonder sometimes if I’m “manic”, LOL!  I go like a mad woman for a couple days and now today it’s almost noon and I’m still in my bathrobe??  HA! :hehe: Actually, I am so very, very thankful I have a handsome “Sugar Daddy” who works his tail off so I can “PLAY” with my own business, on my farm and as a stay at home mom!  God has really blessed me!  I am at a wonderful place in life and expect it to continue FOREVER!!

Yesterday, I got my SQUAT on!  It’s been a couple months since I’ve done free bar squats.  My new gym doesn’t have a squat rack- only a smith machine.  My squat rack is still at my old house– Here’s a picture I snapped after I squatted and while I was doing dead lifts….and YES, that’s the CUTEST puppy in the world there with me!

All together the leg workout included:

7 sets squats- 45, 95, 95, 115 x4 sets 5 sets knee extensions- 2 super high rep sets single legs x45#, 3 sets with 90 pounds 5 sets dead lifts- 45, 95×10-20 reps 3 sets of mule kick/jumps- from Zuzuka Light’s workout about 100 side jump lunges broken into 2 sets 1 set sumo pushups with a row/twist at top Hip rotations- standing in a lung position rotating hips like a dancer, sort of…  I need to video this!  2sets of 10 one set knee ups for abs

My workout on Monday went great too– Gunner and I lifted chest hard and heavy– my high set was 135×2 reps (didn’t trust him to spot me) and I ran on the treadmill afterward.  even minute intervals 7 for my easy 9 for my hard– during 2 hard mins I did 30 sec at 9; 30 sec at 10.  The incline was at 2 most the time, but I did up it to 2.5 for about 4-5 mins.  During the 20 mins (including warm up and cool down) …I covered 2.5 miles.

Today is running day again… I guess  I need to hit the trail and do hills??  I’ll also be lifting back with Gunner at 3… I should be up for it mentally and physically– it’s cycle day 3 for me today….feeling that buffing mojo coming soon!!  I love BUFFING!!

In other news….

Once I get my updated site up and running, I’ll announce the new contest– hoping for that this week!! Here’s a peek at it under construction–http://buffmother.com/

The new site for now is just the exterior portion for now, but we are going to be transitioning the rally room to a similar format within the next month or 2– it’s gonna be a process, but it’ll be worth the pain as it’ll enable us to grow bigger and for us to communicate easier in the long run!

AND….

I had a little conversation about “insanity” on facebook– thought I’d share– Keep in mind I have NOT done the workouts, but I KNOW They are INTENSE and very HARD!!

What’s your take on Insanity? Have you done it? Would you recommend it and why?

I think it’s good…anything that gets you moving is good. It’s worth doing for a “season” to challenge yourself to another level (not for the rest of your life, lol). Personally I’m not a big fan of the long duration and frequency of intense workouts—Your body needs a day or two between high intensity training like that. Plus, I believe in the long run traditional heavy weight training needs to be the foundation of your workouts…It keeps you YOUNG, strong and in a good HORMONAL place :) Too much “cardio” is catabolic and can leave a person skinny fat. My hour of workout time daily consists of 40-60 mins LIFTING- challenging my muscles to grow and 3-4 times a week I’ll add 20 mins of intervals. It’s effective and efficient and keeps me buff, healthy and happy!
Okay, time to get some food in my BELLY!!-Michelle

Time to get TOUGH! ~ S6 Day 4

Time to get tough…cuz’ it’s “Tired Thursday”!


Thursdays are notoriously the most “tired” day of the week for my clients and myself – that’s why we call it:  ” TIRED THURSDAY” ; Thursday is one of the hardest days of the week PERIOD!

But not just the day of the week alone causes all fatigue…-For example,  Last Thursday I figured out that my tiredness was due to 3 key factors beside it being THURSDAY:

  1. I was on my period, c-day 4 today to be exact and I had  been ignoring that and basically trying to kick it into fat loss gear too fast.  I KNOW better than that and should let my body rest a bit more until about c-day 5!
  2. I stopped taking NO2 and Gamma-O (a supplement that naturally helps hormone production)  about a week earlier so that I’d loose the extra water weight they cause me to retain. I felt the energy from taking them…and now without I feel like I could SLEEP at any second. I think the 2-3 pounds of water I retain from taking them is worth it; I hate feeling so tired!!!
  3. I also hadn’t  been sleeping so good. I’ve had a bit too much of afternoon caffeine, so I’ve had a hard time falling asleep at night. I need change that habit…I preach keeping caffeine intake to the am hours and I need to follow that advice!!!

What should you do when you have a super TIRED day like I experienced??

Well, you could take a nap or ADJUST, I adjusted:

I went for a walk with a good friend of mine. Emily is my favorite photographer and she designed my book layout…(she’ the one who made it pretty)!! She had her first son last September and he’s so CUTE!!! OMGoodness, for the first time since my babies were little I held a BABY!!! and It was GREAT!!! His blue eyes memorized me!! Emily is going to do a shoot with me in about  around my birthday~ Anyhow, My workout was perfect for my tiredness…

Don’t be afraid to listen to your body a bit, adjust your workout if you need to, because you do need rest in order to REBUILD your body.

Remember it’s never too late to get BUFF, but at times it can be TOUGH!!!!
Keep focused on the positive and BELIEVE that you can attain your BEST body, life and legacy!!!

You ROCK!!!
-Michelle

Today’s workouts:

Day 4- Thursday-Repeat Day 1’s workout=

Upper body, Intervals and ABS (PDF for download)

UPPER BODY-Circuit-do all exercises upper body in the order as listed;repeat the circuit 3 times. #1 then immediately #2 then immediately #3 etc…then the entire series again for 3 rounds* 3 sets of each exercise total
EXERCISES

#1-Chest press or Push ups regular or on knees
lbs.
3 sets total* to failure

#2-Rows-machine or bent over holding dumbbells
lbs.
3 sets of 10 reps

#3-Tricep machine or Chair dips-for triceps
lbs.
3 sets of 10 reps each

#4-shoulder press machine or DB Shoulder Press
lbs.
3 sets of 10 reps

#5-Bicep machine curls or DB Bicep Curl
lbs.3 sets total of 10 reps

#6-Cable tricep push downs or Tricep extension
lbs.
3 sets of 10 reps

#7-Standing Lateral/Side shoulder Raises (flies) with DB’s
lbs.
3 sets of 10 reps

 

Then Intervals:
BuffMother Intervals S6 Phase 1:

20 min is always the goal

5 min. warm up -WALK

1 min. hard- JOG

2 min. easy-WALK

1 min. hard -JOG

2 min. easy- WALK

1 min. hard-JOG

2 min. easy-WALK

1 min. hard-JOG

5 min. cool down

This is 20 min total: 4 hard min. total

*If you don’t feel exhausted by the end, increase the intensity of all hard and easy min.

ABS-

ABS–CPTME….SIMPLE 7 for 7 – REFER to my book “AFTER BABY ABS” for an explanation of these exercises and terms
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

Challenge = Change


Challenge=Change

Our bodies are master adapters. The more we challenge them the more they
change to accommodate those demands. The good news about this is that if
you continually challenge yourself, your body will change. The bad news is
that if you don’t continually challenge it, it will stop changing and may even
regress.

5 main ways to change for more challenging workouts:


#1-Intensity
How hard are you pushing? Do you push yourself to the MAX
each workout? Do you only ever “go through the motions”—social exerciser?
Do you vary your intensity to get different results? Do you like to
take your time? Do you like to “get it done”?

#2-Frequency
How often do you work out? How often do you lift each body
part? How often do you do intervals? How often do you do other fitness
activities?

#3-Duration
How long do you workout at a time? How long are your lifting sessions?
How long are your intervals? How much other time do you devote
to fitness activities?

#4-Mode
What type of activities do you do? Do you cross train? Are you training
for a certain sport? What lifts do you do for each body part?

#5-Rest intervals
How many “rest” days do you take? How much time between
each lifting set/exercise do you do? How much time between hard intervals
do you “rest”? How much time do you “rest” each day? Do you purposely
take time to “de-stress”?

“The path of least resistance leads to a poor reflection in the mirror.”

SX 70- Target heart Rate

When doing cardio or intervals it’s fun to know that they are effective.  Target heart rate training is a good way to be sure that you are getting in efficient effective workouts.

In order to figure a more accurate target heart rate, you should have a good RESTING HEART RATE count.
The best way to do that is to count your heart beat for 60seconds immediately upon waking up in the morning.
Target heart rate
  1. 220- age= heart rate maximum
  2. HR max – HR resting = heart rate reserve
  3. (HR reserve x % intensity) + HR resting = Target HR
The % intensity ranges from 50% to 90%
here are my results- age= 34 ; resting heart rate = 45
intensity percent
target heart rate
65
136.65
75
150.75
85
164.85
90
171.9
137 hr goal at 65% intensity- you should never have a heart rate lower than this when doing cardio
AND 172 hr goal at 90% for the end of the last interval
An easy way to check your heart rate is to find your pulse and count for 6 seconds. Multiply by 10 and this gives you a great estimate.
Easy formula you see used at the gym- not quite as accurate:
220-age=max heart rate
max heart rate x % intensity = target heart rate
Steady cardio should be no easier than 65%
BUT optimally I like to keep my steady cardio between 75%and 85% — for Speedy RESULTS….

One thing I do a lot to get my heart rate up and be able to sustain it for a bit at a high steady state is to RUN for 10 mins hard then bike after that.

If I just start biking or doing the elliptical I can’t seem to get my heart rate up towards the 80% range with out tons of effort.

-Michelle

P.S. if you are looking for ideas on how to do intervals— tomorrow I’ll post a ton of ideas for you! be sure to check back here www.buffmother.com