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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

“Get Buff”- Day 12

“Get Buff”- Day 12

Workout:

 

DAY #12
“1 minute Intervals”
20 mins total: (7 hard mins )
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

 

Today’s Diet Focus:

Up your veggie intake- especially GREEN VEGGIES

Ideas:

The way I get 3 in a day is to start my day with a GREEN, focus on eating greens for my “snacks” and having greens with dinner.

Greens are so good for your digestion, your body’s acidic balance, for nutrition, for energy, etc…. My favorite Greens lately are: Cucumbers, Peppers, Green Beans, Radishes, Asparagus, Brussels Sprouts

Others I eat quite often include: Stir fry veggies, Spinach, Romaine Lettuce, Green and Red Cabbage and Spaghetti Squash

Get after those greens~

They are SO good for you and REALLY help lean you up!!! YUMMY!!!

Greens list

Here is a HUGE list of what I consider GREENS-

  • Alfalfa Sprouts
  • Artichoke Hearts
  • Arugula
  • Asparagus
  • Bamboo Shoots
  • Bean Sprouts
  • Beet Greens
  • Bock Choy
  • Broccoli
  • Brussels Sprouts
  • Cabbage
  • Cauliflower
  • Celery
  • Celery Root
  • Chard
  • Chicory
  • Chives
  • Cilantro
  • Collard Greens
  • Cucumber
  • Dandelion Greens
  • Eggplant
  • Endive
  • Escarole
  • Fennel
  • Green Beans
  • Hearts of Palm
  • Jicama
  • Kale
  • Kohlrabi
  • Leeks
  • Lettuce
  • Mache
  • Millie lettuce
  • Mushrooms
  • Mustard Greens
  • Okra
  • Onion
  • Parsley
  • Peppers (any color)
  • Romain Lettuce
  • Radicchio
  • Radishes
  • Sauerkraut
  • Scallions
  • Snow Pea Pods
  • Sorrel
  • Spaghetti Squash
  • Spinach
  • String beans
  • Tomatoes
  • Water Chestnuts
  • Wax beans
  • Yellow Squash
  • Zucchini

 

Hope that helps,

Michelle

I Challenge YOU to Eat 3 greens daily!!

Week #8 Mini Challenge- Eat 3 servings of greens each day!!

Eating GREENS takes effort and determination.

The way I get 3 in a day is to start my day with a GREEN, focus on eating greens for my “snacks” and having greens with dinner.

Greens are so good for your digestion, your body’s acidic balance, for nutrition, for energy, etc….
My favorite Greens lately are:
Cucumbers,
Peppers,
Green Beans,
Radishes,
Asparagus,
Brussels Sprouts

Others I eat quite often include:
Stir fry veggies,
Spinach,
Romaine Lettuce,
Green and Red Cabbage
and Spaghetti Squash

Get after those greens~

They are SO good for you and REALLY help lean you up!!!
YUMMY!!!

Please share with us some of your favorite GREENS with a comment below!!

Enjoy eating GREEN this week~ Michelle

P.S. Check out this post ~ Chef BuffMother! cooks some GREENS for you~(SSS week 06) READ MORE.. http://buffmother.com/?p=6781

100 Lunges daily!!~ Shine in 49: Day 15

Our “SHINE in 49”  Week #3 Mini Challenge is 100 lunges a day!!

Your mini challenge if you choose to accept
it is to do 100 lunges each day this week!!
That’s 100 total, so 50 each leg.
This week’s mini-challenge is one of MY FAVORITES!!
To do 100 lunges a day takes mental and physical
determination~ BUT I know you can do it!!!!

The way I approach the lunges are to use a VARIETY
of types of lunges and to not get over zealous the
first few days of the week  Most days I will opt
to do just body weight lunges, but on my leg days
I’ll add weight for sure.

Some variety of lunges you may want to try:

Stationary lunges
Walking lunges
Side lunges
Jumping lunges
Skater lunges
Jumping Skater lunges (plyo)
Starter lunges
Box/Step lunges
Smith lunges
Forward lunges
Backward lunges
DB lunges
Barbell lunges
Russian lunges (lean way forward)

a few videos of lunges:
Bulgarian or Single leg squat -no weight demo
Starter style Walking lunges no weight
Walking lunges no weight
BuffMother! Smith Lunges (butt emphasis)
BuffMother! Smith Lunges (basic)
A key point to keep your lunges working your booty
is to focus on using your front leg for the majority
of the movement. Doing this will get more emphasis on
your butt rather than your quad, remember to use your
front leg for the motion and also leaning forward
(chest to knee) adds extra booty emphasis.

And the KING of lunges for the booty have been shown
to be WALKING lunges 🙂

You will feel them TRUST ME!!

Have fun doing your 100 a day!!
Rock that Booty!!!

We also changed up workouts this week– it’s phase 2: Here’s the Workout PDF download link again:

SHINE in 49- First 6 weeks workouts and info

Keep working hard– these last 5 weeks will go by fast!!
Be ready to SHINE this SUMMER by putting in the hard work NOW!

-Michelle

 

“D” is for DETERMINED! ~ Shine in 49: Day 12

 “D” is for Determined!

Be Determined to stay on track this weekend with your EATING and even an EXTRA workout!!

I am so DARN DETERMINED to get to my goal!! I love that feeling of FOCUS!!!
DETERMINATION is a GREAT thing!!!

“The difference between the impossible and the possible lies in a man’s determination.”
-Tommy Lasorda (American Baseball Player and Coach, b.1927)

“Some are destined to succeed, some are determined to succeed.”
– H. H. Swami Tejomayananda (Indian , b.1950)

“We must remember that one determined person can make a significant difference, and that a small group of determined people can change the course of history.”
– Sonia Johnson

My determination will lead me to workout hard again today!!! I am on fire!!
I hope you are equally DETERMINED to get your workout done and make it better than your last one!!  Lift heavier, push harder and focus on getting results at the gym!!

Today’s workout is: LEGs and ABS

Today’s Hormonal Timing (HORMONE CHARTING):
1- what cycle day is it for you? 5
2- what was your weight today?128
3- do you notice any water retention in your body? if yes, where? yes everywhere
4- are there any “other” factors of importance to note about your weight gain or loss today? I am looking leaner every day!! My tummy is shrinking and my arms are getting lean! FUN STUFF!!!

BE DETERMINED to reach your goals!! And remember that together we CAN change the world for the better!!! We can help every woman become their best

Love,
Michelle!!!

Photoshoot SET!! *edit*

www.BuffMother.com

HI!!!
I am FIRED up today!!!  I have my photoshoot for the end of the BBB contest SET….it is going to be on the 16th or the 19th!

SO that means it is GOOOOOOOO time for this bloated MAMMA!  I have gained 3 pounds of water this weekend~ icky hormones!!!

Anyhow this weeeks MINI Challenge 9- to Drink 1.5 gallons of water a each day will really help me get that bloat GONE and to lean up for my shoot~~ woohooo!!!

here is the plan:
EAT LESS, lol!
Go off of CEE
Workout hard daily–efficient effective workouts
DRINK water!!
Keep protien and Green intake HIGH
Keep CARB intake low only 2-3 daily

The last official day of the BBB contest is 5-18-08…that means we have 14 days to go to get ready for our BIKINIs Will you be READY?
I WILL!!!!

Focus and GET AFTER IT!!!!  You will be amazed how much your body can change in 2 weeks!!!
-M
*edit*
I had wanted to go to the gym today for legs, but they are still sore!  So I went for a good hard run of intervals this morning and then this after noon did another 30 mins of stuff– a bit of running, a bit of bikining, some jumping, some push ups, and standing abs

I challenge you to eat 3 servings of GREENS daily!!

www.BuffMother.com

During this is Week #8 of the BBB CONTEST- April 28- Your mini-challenge is to Eat 3 servings of greens each day!!

Eating GREENS takes effort and determination.  The way I get 3 in a day is to start my day with a GREEN, focus on eating greens for my “snacks” and having greens with dinner.

Greens are so good for your digestion, your bodies acidic balance, for nutrition, for energy, etc….

My favorite greens lately are:

Cucumbers
Red, Green and Yellow Peppers
Green Beans
Radishes
Asparagus
Brussels Sprouts

Others I eat quite often include:
stir fry veggies (my favorite is asparagus stir fry)
Spinach
Romain Lettuce
Green and Red Cabbage
Spaghetti Squash

Get after those greens~ They are SO good for you and REALLY help lean you up!!!
YUMMY!!!
-M

I believe this is Gunner’s last day of school!

It is finally here, Gunner’s LAST day of School for the year…he is having field day starting at 12:30.  DH and I are gonna go to it, should be fun!  I remember fondly my field days from elementary school, it was the BEST day of the YEAR!!!

I am blown away by how FAST this week has gone~ I swear it has been the FASTEST week of my life!  VERY WEIRD!!  Must be because I am now 32?  My Mom used to always tell me that time goes by faster as you get older- she was telling the TRUTH!

I got in a good booty workout yesterday~ I tested my ankle a bit more by including LUNGES…they are hard to do with an ankle sprain

Warm up elliptical
3 mins HARD- short on time
Squats
45x20wide stance
95×10 wide stance
135×10 wide stance
135×10 close stance
135×10 normal stance

paired with hip abductions 4 sets of failure- heaviest at 90

Dead lifts
135x10x1 close stance and 1 wide stance
135×12 conventional- I’ll go heavier on these next time
paired with adduction 2 sets to failure

Walking lunges
60# barx15x2

lower back extensions
15

Smith Lunges
90x12x2
Smith squats
90x12x2

Knee extensions
120×10
150×10

and of course my vacuums

yesterday’s weight was 125- shoulders are showing leaner, so are quads…just need the butt and gut to come along next so I am off to work on that now :)…I am going to attempt a run (first since the sprain)!!

Keep Believing!
Love,
Michelle
p.s. happy friendly Friday (go out of your way to be extra friendly today)

Belief Quote of the day:
“Four things for success: work and pray, think and believe.”
-Norman Vincent Peale

My Day~

www.BuffMother.com
I believe my day was a good one! I am rather sore…I guess that’s what happens when you don’t workout for a week or so, lol!
I managed to get quite a bit of ODDS and ENDS done today, boy does that make me feel GOOD…getting all those “little things” done relieves stress!! And then tonight I got to workout with my DH~ a little DATE~I love HIM!!

Here is my workout~
Warm up r-bike 12 mins- rather intense 🙂
20 push ups
bench 45×30
95×12
115×6
135×4 (help with last 3)
95×15 with feet on bench

pull ups 10

hammer strength flat bench
90×8,7

Dips
9,9

several abs and some bench dip

25#plate front raisesx10x2sets
shrugs on smith
90x12x2

Now I think I’ll put my older 2 to bed and then hop on the u-bike for some intervals- I have 2 photoshoots lined up for next week! So I need to burn a little more fat off my gut 😉

Eats have been on!
yesterdays totals were perfect 5-3-3-3
today let’s see:
C
PGF
P
PC
PPGCF

I guess I may need more G–I may gnaw on some raw cabbage after my intervals- i like it!

Thanks again for the input on the covers~
OH and I’ve been doing my vacuums every time I think of it! at least 10 today…maybe more!

Keep up the GREAT consistency girls–OH and don’t forget that this is I BELIEVE MONTH~ stretch that brain and think of something to post!!

“let’s get it ON”~ i am ready to rock that bike!
-Michelle
Belief Quote of the day:
“God didn’t have time to make a nobody, only a somebody.I believe that each of us has God-given talents within us waiting to be brought to fruition.”
Mary Kay Ash

P.S. Did my intervals on the u-bike 1 min hard 1 min easier total of 20 mins then cats and stretched- feeling good!

Booty workout day~

Booty workout day~
Today Gunner took a ton of photos of me…he did such a GREAT job!
First he did progress pics, then some video of back posing, then workout pics and then ab work pics. We worked hard for over 3 hours. Then we took off to the library. It was the first time we’ve gone since the NEW one opened. It is very nice! Then it was late– already 4:30…and I still need to hit the gym. Here is what I did today with my booty on my mind in about 45 mins:
Warm up
r-bike 5 min
Squats (push through heels, focus on using glutes to lift weight)
45×12
95×12
135×10
155x6x2
135×10

Walking Lunges
60# barx15
30’sx15
60# barx15
30’sx15

One set walking calves

Butt Squats
90x10x2
110×8
110x10closer stance

Smith Lunges (alternating starting leg)
90×10
140x6x2
90×10

Bent over leg curls
60x10x2

I took progress pics and measurements today too. I have leaned up a bit over the last 2 weeks, lost one pound and my measurements reflect muscle gain and fat loss also!! I am right on track to be VERY ready for my shoot on Friday~

Well gotta get the kids to bed!
Keep up the GREAT focus,
Michelle