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Stand and Dance abs: “Fab Abs” Day 13

NO Equipment, no problem– you can still get a great cardio workout and for your abs too!

Your Challenge for Fab ABS day #13 is to do this STANDING ABS + Dancing abs for at least 13 minutes! Put on some music and get moving!!

STANDING ABS

Be sure as you do this workout to use good posture- tummy in, keeping core nice and tight, we want to create a long lean midsection
1- hopping with variations of side to side “ski jumping” keep chest high, long lean torso and tummy tight- use a mirror to make sure you are not favoring one side over the other.
2- Do some runner drill high knee skipping with the variation of forward, more side to side movement and exaggerated crunch by bringing upper body toward knee.
1 min of it followed by 1 minute of recovery in just marching= interval training!!

Dancing- ab twist

WORK IT HARD!!

Your BuffMother, Michelle

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

Last day of school!

Pretty please support me with a like for Gym Angel…I am a spokes-model and Sponsored Athlete for the brand. THANKS for the love <3 <3 xoxox https://www.facebook.com/GymAngelbrand

 

Michele Allen, Danielle Kiker and Angela Ellefson are our ANGELIC picture/tags contest winners
Congrats ladies!

 

My day yesterday was super busy! I got a lot done, but more to do today (I so need a solid TO DO list) while the kids finish up school before Christmas.  I got a good back, shoulder, bicep and interval run done yesterday…plus an additional 25 mins of bike.

 

Today, I’ll do my morning bike and chest/triceps.  I am really sore from my leg workout a couple days ago, so no intervals will be a nice treat!

 

 

Can you believe there are just 13 Days left in 2014?

~ Friday
Today’s suggested workout-
The BLT: http://youtu.be/S5L9g7-afs0

Repeat this circuit 4 times
1) “B”- Booty Pops: Stand with all your weight on on leg with knee slightly bent, bend leg a bit more and push up through your heel to contract booty as you return to start position. Do 10 reps each side; alternating starting leg with each set.
2) “L”- Lunge: Forward lunge pushing up and back to starting position alternating legs 10 total (5per leg).
3) “T”- Twirl: Stand with feet in a wide stance and Twirl your hips in a big circle- do 5 clockwise followed by 5 counterclockwise. Alternate starting direction with each set.

Today’s Diet Challenge~
Eat cauliflower or asparagus. Eating a variety of foods is more important that you may think. Don’t get in a rut, try something new! How about cauliflower or asparagus? If they are staples, go for something more exotic! Greens are packed with fiber, vitamins, and minerals which help your body’s detox process. Be sure to add them to your shopping list and then EAT them!

Today’s Personal Challenge~
Friendly Friday!! Let’s strive to be extra friendly today:
• Smile more and make eye contact with people…it’s OKAY!
• Say HI to everyone you cross paths with
• Break the ice, introduce yourself; be conversational
• Lend a Helping HAND; open doors; offer to help carry something for someone, etc….
• Comment on a Friend’s Blog
• Send some e-mails or private message
• Call a friend, acquaintance, family member or even and ENEMY, lol!
• Text someone!
Just STRIVE to be EXTRA Friendly today!!! And HAVE FUN with it!!! You will be rewarded for planting those “energy seeds”

 

Time for me to roll!!

toodle, do!

-Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Sunday, not a rest day :(

I’ve not been good about taking the weekends off of work recently. This weekend especially!  Just so much going on…BUT I’m determined to take next weekend off entirely!

That’s a good goal for sure!

Let’s see…I need to recap the past week:

Sun: no workout

Mon: SICK, tummy flu
Tue:?
Wed: short workout some upper body stuff and tried to run

Thurs: Killer leg day
Fri: just 20 mins bike, but I rode hard– felt great power in my legs

Sat: Back, Shoulders, Abs and Interval run

Not the week I had planned, but it ended on a high note… and I have no clue what I did on tuesday?

 

Next week, I’ll do much better:

M: fasted bike in am; Mish-Mosh lifting- need to do some biceps, abs and calves? Run outside

T: fasted bike; LEGS!!

Wed: fasted bike; Back and run intervals

Thurs: OFF (maybe some bike, I’ll see how I feel)

Fri: fasted bike; Chest/Tri and interval run

Sat: LEGS!

Sun: fasted bike but off lifting

 

Yesterday’s Back workout I just copied and pasted this from my bodyspace profile-

 

Chin-Up
Chin-Up
Muscle: Lats
Equipment: Body Only
Sets: 3
 

REPS 7

REPS 6

REPS 5

 

Bent-Arm Barbell Pullover
Bent-Arm Barbell Pullover
Muscle: Lats
Equipment: Barbell
Sets: 3
 

WEIGHT/REPS 25 Lbs. x 10 Reps


WEIGHT/REPS 25 Lbs. x 10 Reps

WEIGHT/REPS 25 Lbs. x 10 Reps
Elevated Cable Rows
Elevated Cable Rows
Muscle: Lats
Equipment: Cable
Sets: 3


WEIGHT/REPS 100 Lbs. x 20 Reps

WEIGHT/REPS 120 Lbs. x 20 Reps

WEIGHT/REPS 120 Lbs. x 20 Reps
Standing Dumbbell Upright Row
Standing Dumbbell Upright Row
Muscle: Traps
Equipment: Dumbbell
Sets: 3
 

WEIGHT/REPS 30 Lbs. x 10 Reps

WEIGHT/REPS 30 Lbs. x 12Reps


WEIGHT/REPS 30 Lbs. x 12 Reps
Barbell Shrug
Barbell Shrug
Muscle: Traps
Equipment: Barbell
Sets: 2
 

WEIGHT/REPS 135 Lbs. x 10 Reps

WEIGHT/REPS 135 Lbs. x 10 Reps
One-Arm Dumbbell Row
One-Arm Dumbbell Row
Muscle: Middle Back
Equipment: Dumbbell
Sets: 3

WEIGHT/REPS 40 Lbs. x 10 Reps

WEIGHT/REPS 40 Lbs. x 10 Reps

WEIGHT/REPS 40 Lbs. x 10 Reps
Bent Over Barbell Row
Bent Over Barbell Row
Muscle: Middle Back
Equipment: Barbell
Sets: 3

WEIGHT/REPS 65 Lbs. x 10 Reps

WEIGHT/REPS 85 Lbs. x 10 Reps

WEIGHT/REPS 85 Lbs. x 10 Reps
Inverted Row
Inverted Row
Muscle: Middle Back
Equipment: None
Sets: 4

REPS 10

REPS 10

REPS 10

REPS 10


Ab Roller
Ab Roller
Muscle: Abdominals
Equipment: Other
Sets: 3

REPS 15

REPS 10

REPS 10


Decline Crunch
Decline Crunch
Muscle: Abdominals
Equipment: Body Only
Sets: 3

REPS 15

REPS 20

REPS 20
Hanging Leg Raise
Hanging Leg Raise
Muscle: Abdominals
Equipment: Body Only
Sets: 3

REPS 10

REPS 10

REPS 10
It was a good, long lifting workout and afterward I ran hard! It was really good since my legs were fresh from not running all week!t…2 miles in 6:14 first 2 1min intervals at 8mph with 6 recovery next 5 1min at 9 with 7 recovery. Ended with 2 min cool down fueled by www.GymAngel.com Energy supplement. I’m really liking the effects of it!
Time for me to go workout now…I did 30 mins fasted bike this morning. Now it’s time to lift Chest/Triceps and I may throw some biceps in there- didn’t give them much attention yesterday.
Bye, bye!
-M

p.s.

I’m sending out this info tomorrow via an email blast…but thought you may want the info here too:

Don’t miss out on the FUN, EXCITING, NEW things we’ve got happening!!

4 items…

1. Our NEW contest starts 11-11 on www.DietBet.com/BuffMother it’s a fun way

to lose weight with the EXTRA motivation you may just need- a BET!

Put your Money where you mouth is!!

 

2. Food!! Do you wish you never had to shop, cook or plan your meals?

Well now you don’t have to…Check out my new frozen delicious chef

prepared food ready to ship to your front door! www.BuffMeals.com

I’m giving a big discount + free shipping for the first 100 orders.

Order now because we are nearing the 50 order mark!! YAY!!

 

3.  I’m now a GYM ANGEL and the BuffMother!! Gym Angel is a new line of

supplements made just for women and I’m their newest spokes model/sponsored athlete.

To celebrate I’m giving away 10 full product packs and a SHIRT!

Eenter to win your free supplements: http://buffmother.com/8715/gym-angel-give-away

 

4. Christmas time is coming, meaning it’s time to shop!

Please purchase anything on my http://BuffMother.com/store

and get 25% off! Just use the code: PEACE25

 

Please if you have any questions or feedback, simply respond to this message and I’ll get back to you ASAP!

Happy Holiday Season!!

Love,

Michelle Berger, BuffMother

The Key to your Motivation is to Encourage others!

www.BuffMother.com

New Week, New Plan!

New week, new plan!

I’ve joined in with Darcie on the workout every day challenge she made to herself…I am 3 days in Friday was 20 mins fasted cardio/lower body, Saturday was upper body lifting and yesterday was a hills run for the first time since I broke my toe– it hurt a bit on the last 3, PLUS, I spent a lot of time outside cleaning up the yard and chicken coup AND watching football!!

I’m so loving fall and football…all the teams I wanted to win, won!

 

This week’s POA~

Today: fasted cardio on Bike and lift Chest Tri’s in pm

Tues: fasted cardio and a run in pm

Wed: fasted cardio and legs in pm

Thurs: an interval run

Fri: lift Back/Shoulders/Biceps

Sat: lift Chest/Triceps and Run

Sun: some fasted cardio

A bit more cardio this week to get my body rolling on a detox phase. I am boosting, but will be pushing towards more endurance and “cleaning” up the diet.

We’ve got a bit of a cold rolling through our house, Gunner and Gracie are both home from school today.  I’m hoping no one else gets the crud full force!  I can tell I’m fighting it a bit, but I won’t let it win!  My plan is to have an amazing week!!

Hope you have a great week too!!

The Key to your Motivation is to Encourage others!

POA

We are already on DAY 6!!

 

Today Diet challenge is eat olives or avocado PLUS Drink water!!  Good healthy fats and FIBER are in these fun garnishing fruits.  Be brave and try some fun new ways to enjoy olives and avocado!

 

Today’s Personal Challenge- Text a lot Tuesday…why you ask. It’s a fun way to stay connected, encourage others and to quickly let someone know you are thinking about them. STRIVE to text a lot today.  My goal is to scroll down through my text list and say HI! to some of those LOWER ON THE LIST, lol!

 

Today’s workout focus is ENDURANCE!! and Lower Body- Slim Chick Purple Boosting 11 minute workout!

 

 

My POA~for my next 10 days:

 

(DONE) May 5 Day 1 FASTED BIKE 20min; Back Interval Treadmill Run

May 6 Day 2 FASTED BIKE 20min; Chest Lower Body- Slim Chick Purple Boosting

May 7 Day 3 FASTED BIKE 20min; RUN Abs/Booty- Slim Chick Purple Boosting

May 8 Day 4 Legs 6-pack of PEPSI ab routine

May 9 Day 5 FASTED BIKE 20min; Back Run the “HAM” Butt workout

May 10 Day 6 FASTED BIKE 20min;Chest 6-pack of LaCroix ab routine

May 11 Day 7 Legs the “BLT” Butt workout

May 12 Day 8 FASTED BIKE 20min;Back Run Upper Body- Slim Chick Pink Buffing

May 13 Day 9 FASTED BIKE 20min;Legs Lower Body- Slim Chick Pink Buffing

May 14 Day 10 FASTED BIKE 20min;Chest Run Abs/Booty- Slim Chick Pink Buffing

 

I ended up having a very fun day yesterday…got to talk with SUZI!!  She’s such a firecracker.  I cleaned up my office a bit more to make room for a new work station my husband is building me.  Got in a solid workout and then  Went out on a little date with the hubby.

 

Now today I’ve been working, cleaning, working and soon to be getting in my workout then run some errands.

 

I’ll check in later with ya’ll!!

have a super day 6!

-M

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Halfway Point: Fresh Start

I took the 2 weekend days OFF of official workouts.  Today is a fresh start…

Here’s my plan of attack (a modification of the workout listed in the SSS week #6 post)

Monday and Thurs:

Chest/Triceps and intervals plus 20 mins extra cardio

CHEST, TRICEPS

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: see Tuesday for interval format~ opt for NON-impact type (elliptical, bike, stairmaster, etc) +20 mins additional steady cardio after intervals…move to another mode if bored

 

Tues and Friday:

Legs, Abs and 20 min cardio

LEGS

Paired circuit #1- Squats 4×6-8 Calf raises 4×6-8 2 sets toes in, 2 sets toes out

Paired circuit #2- Plie Butt Squats 3×8-10 Walking Lunges 3×15

Paired circuit #3- Knee Extensions- toes out a tish 4×6-8 Leg Curls 4×6-8 Paired circuit #4- Dead Lifts 2-3×8 Laying side leg lifts 2-3×25

Paired circuit #5-ABS~ Knee Ups- to front and sides Lower Back Extensions

20 min cardio- example: walking on incline on Treadmill

And some more abs~

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

 

Wednesday and Saturday:

Back/Sh/Biceps and Intervals

BACK, BICEPS, SHOULDERS

Paired circuit #1- Pull-ups (negatives 5sec) 3×6-8 Upright rows 3×8-10

Paired circuit #2- Rows 3×6-8 DB Bicep curls 3×6-8

Paired circuit #3- Lat pull downs 3×6-8 one arm at a time lateral raises 3×6-8

Paired circuit #4- Standing DB Military 3xfailure (10 rep range) Crunches 3×15 slow

Paired circuit #5- ez bar bicep curls 3×5-6 Knee Ups- to front and sides

Intervals-immediately after lifting- running on treadmill @2%incline 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

Sunday= OFF DAY.

 

Saturday, I kept busy outside I brush hogged and trimmed trees.

Then yesterday accidentally spent the day painting our chicken coop. I say accidentally because the painting started with a job to paint the new garbage bin, then my DD wanted to paint something.  I said what about the finishing the coop but we didn’t have enough paint to complete it so we “started over” with some better outdoor paint.  4 hours later we were finally done.  At least now it should weather better and we are more ready than ever to get some laying hens.

Part of the reason for the 2 off days this weekend is due to my hips bothering me.  My pelvis, lower back and sciatic were very achy/sore this weekend.  I am pretty sure it was a combo of ovulation and doing a too hard of a hills run on Friday the day after a very hard leg day.  It feels some better today, so hopefully a run this afternoon will be therapeutic and relatively pain free. I may need to get in for a massage soon– it really does help!

I’m excited but dreading this week’s bikini challenge.  I do feel like I’ve made progress in the first half of the SSS but not as much as I would have liked…Time to kick it in the final 5 weeks!!  I really do need to be better on my diet consistency.  I’m trying hard to keep items that my blood test showed I am sensitive to: gluten, dairy, sugar, peanuts/almonds and corn out of my diet.  Which means a lot of items are off limits! A few other items that I registered slightly allergic/sensitive to are chicken, turkey and lettuce/cabbage type veggies– those I’ll keep in in moderation, but I have noticed ill effects when I eat them.

One thing I’ve really been enjoying are eating raw carrots daily– they do me good!  I am also very proud that I’ve been drinking my coffee black for the past several days, A FIRST for me!

I realized yesterday that for the first time since SEPTEMBER I am not overbooked!  With no 90 day contest or MOVIE commitment, My time is once again my own…it’s a good feeling to not have external expectations and time investments placed on my shoulders!

I’m going to take this day to organize and accomplish some of the “To Do’s” that have been put on hold for months.  AHHHH it will feel good!!

Let’s have a great week #6!!

-Michelle

P.S. don’t forget to do your half way report this week and if you are up for it take a set of pics and stats too!!

Met my Vince!!

I don’t have much time to blog today a MILLION and 1 things going on. But I wanted to be sure to stick to blogging for my accountability.  I am feeling almost 100% recovered from the tummy flu ~ thanks again for your prayers!

 

at 2 I worked out with my favorite client, Miss Emily McArthur!!
here’s what we did, circuit style with little rest–Try it:
2 sets of each pair then move to next pair:
Pair 1-
Squats 20 reps
Jumps one leg at a time 10 reps
Pair 2-
Backward lunges 20
jumps 20 each leg
Pair 3-
Push up 10
Stretch hip flexors
Pair 4-
Wide squats 10
Shoulder press 10 reps
Pair 5-
Ladder Abs 20+10 crunches
Calf raises 10
Pair 6-
Lay side raises 20 each
Adductor v’s 15

Here are some of my eats from yesterday:

 

 

 

Bowflex rows 3x60x15
Pigeon toe push ups 3×10

Inverted pull ups 3 sets
Lat row 40#kb

Bicep curls 45×10

Lateral raises 15’sx10 + front x5 x3sets

Bench 45×25
95×10
115×8
115×8

115×7

Then intervals on treadmill– went up to 4% grade at 9mph for my hardest interval

I felt great!

Now on to my title….Vince is the name of the character in the movie I’m in…Diedra (me) and Vince are very flirty with each other during the movie and even have a bit of a bedroom scene.  I met him yesterday.  Thankfully, we hit it off

 

Gotta go,

Have a fun HUMP DAY!!

-Michelle

 

p.s. here’s a pic I took last Saturday== then got too sick to post it:

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Focus on your STRENGTHS!

HI Ladies!! I have got to say that week #1 of our contest has been AMAZING!! There are so many new faces that I’m having a hard time keeping track   I know that within a few weeks, I’ll have a better understanding of who each of you are… So please keep posting, so that we all can get to know each other more. 🙂

I ran across a great quote the other day- “Your fully exploited strengths are of far greater value than your marginally improved weaknesses.”- Andy Stanley

It’s so true!! What are your strengths? focus on them and use them!!!

 

My personal week #1 started off GREAT.  But, by Wednesday I knew I was a bit sick.  I still pushed through it to keep my mojo rollin’, but I expect to have a much better week #2!! Thanks everyone for your well wishes, I’m on day 3 of my z-pack today and already feeling much better!!!

Here’s my consistency report:

http://www.teambuffmother.com/topic/consistency-

Weekly Consistency Report

How many weight workouts did I complete last week:

M: runHills + back T: chest tri + full body weight workout w/client

Wednesday: OFF,

Thurs: took pics, stats, video boosting wo’s +a short run(buring lungs!!) then legs F: tiny upper on fri – started Z pack Saturday: light hiking outside

Basically 5 ish, workouts

How many intervals training sessions did I complete last week: Hills monday, bike 13mins on fri, short run on thurs prior to legs (burning lungs); light hike Sat

Only 1 true interval workout- the other stuff “counts” a bit

How many days of the week did I workout: 5

What obstacle did I overcome in order to get it done? Being sick Who did I encourage this week? Loads of people, but specifically my acting coach KIM

MY POA (Plan Of Attack!!!!) for this week #2- Date:1-27-14
What is my main goal this week with my workouts? regain energy from being sick; keep joints healthy

What is my main goal this week in my diet? Keep it clean no chips! and focus on drinking water!!

antibiotics are very dangerous to lift heavy on because they attack the good bacteria found in your Joint’s lubrication system.  If you are on a antibiotic, be VERY careful in your lifting so that you don’t injure your ligaments, tendons and joints.

How do I see my workouts shaping up this week? Sunday: run outside I’ll be careful with this, but it’s sunny and 60+!!

Monday: on antibiotic  (

antibiotics are very dangerous to lift heavy on because they attack the good bacteria found in your Joint’s lubrication system. If you are on a antibiotic, be VERY careful in your lifting so that you don’t injure your ligaments, tendons and joints.

and long day for work, just light lifting (buffing workouts from book- get on video) Tuesday:  On antibiotic Another BUSY work day– Interval run only Wednesday: Return to REAL workouts~ Legs Thursday: Back/Shoulders/biceps + intervals Friday: Chest/triceps Saturday: Legs Sunday: off or maybe a run??

That may be a bit of an aggressive POA, but I tried to  make it “do-able”…we’ll see.

As I mentioned today is gorgeous outside, so I must get off this computer now and get into the sunshine again today. I was out in it yesterday and I KNOW it’s helping me feel better!!

Your friend, Michelle,”Ellie” Berger

 The Key to your Motivation is to Encourage others!

FREE Personal Training!!

HI! I am launching a revolutionary fitness program and NEED 25 males, yes I said MALES, to participate in a 6 week FREE online personal training group.

The training will consist of …

  • DIET guidelines- meal plan ideas, supplement suggestions
  • Workout Regimen- weight training and interval based
  • Group Coaching calls- mental strategies, help and support
  • Video Coaching- detailed HOW TO info
  • Photo analysis- Before and After photo input
  • Hormonal Recommendations- Natural strategies; Are you in need of HRT?
  • Support via email and possibly text

 

The only investment required from you is your time, effort and the cost of a few “supplies”.  PLUS, You will need access to basic exercise equipment.

If  you are interested the first step is to fill out this very short screening application.
http://www.surveymonkey.com/s/2HV97XT

I will be screening applications in the  couple next week, so apply NOW!!

We hope to “Start” in November so we can be done in time for a BUFF Christmas!!

Thanks!!

Michelle Berger

p.s. women you are free to apply as I MAY be adding a women’s group also 🙂