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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

Hi Ya’ll….Dentist Appts today

Another, go, go, go day here! WE have kids dentist appts. So I’m off to the races.

I did make time to get in my fasted 20 mins of bike this morning and tonight I’ll do my full workout.

Here’s some info and inspiration for you today:

 

Making good food choices doesn’t have to be difficult. Let’s keep it simple and doable. Here’s my KISS Diet…

http://youtu.be/8ol0m-C7cQY?li…vL-oyuUbEkkAejOlj3uv

You can make it even SIMPLER by utilizing my prepared www.BUFFMEALS.com

16 Days left in 2014~ Tuesday

This week’s diet focus is to Eat More Greens! Our fitness focus for the week is increasing Strength.
Check out today’s suggested workout- 6pack of PEPSI: http://youtu.be/xcjyDsX4cMA

“6 pack of PEPSI”
Repeat this circuit 3 times
1)    P= Plank: 20 seconds
2)    E= Eccentric abs on ball: 10 reps
3)    P= Pump Ups: 10 reps
4)    S= Slip drill: 10 reps in each stance
5)    I= Itty-bitty ball crunches: 20 reps

Today’s Diet Challenge~
Eat some Fish. Each day of the week we have a set diet challenge that is meant to get you thinking about your food intake and help you get out of the “grind” of eating the same things all the time.  Variety in food intake is vital for nutritional and mental reasons.  Try some fish today!  Tuna, Salmon and Talapia are some of the fish I eat.

Today’s Personal ~
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

 

Have a good TUESDAY!!

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Birthday Success

Gracie’s 13th bday was a fun success. Her Aunt extended an invite to do a “SURPRISE” party at her house for her with a special guest of honor all the way from MN, Grandma Mary!

It was a difficult task to get Gracie to the event due to the fact she wanted to SHOP, lol!  But I prevailed and got her there for the lunch surprise!

 

The day ended up feeling very long for all of us– I couldn’t believe how exhausted I was by just 5 pm!

Anyhow, It was a day off for me.

Today, the fun continues as we still have b-day shopping to do today.

 

POA: a basic 3 days split with for a 6 days a week workout plan. I’m going to be adding in ABS daily and try to add in extra biking (fasted) in the mornings

Monday~Chest/Tris and run

Tues~ Legs

Wed~ Back/Sh/Biceps and run

Thurs~ off

Friday~Chest Tris and run

Sat~Leg

Sun~ Back/Sh/Biceps and run

 

I better get rollin’!! But be sure to join our give away!!

 

Free Giveaway!!! Win a full line of Gym Angel Supplements!!

#1 post an Angel theme picture
#2 tag 4 of your most “Angelic” friends
#3 tag me, Gym Angel, and use hash tag ‪#‎gymangel‬
3 winners will be announced on Friday!
Feel free to enter often (with unique tags)!!

This will be fun and full of HOLIDAY LOVE!

 

Love ya,

Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

POA Week #6

Yesterday I didn’t get in my lifting as I had hoped, but that’s okay because I DID have a super hard run and got in 100 lunges

6 to Sexy~ day 35: Final week #6 Challenge: Lunges

POA:

Mon- 10am bike 20 mins; 2-3pm Back/Shoulder/Bicep lifting +100 lunges + ABS!

 

Tue- weigh in day for the finish of my 4 week dietbet.com morning fasted hills run and bike + whatever else I need to do to hit weight- shouldn’t be too hard since I am at 132.2 today (need to get to 130.9), SWEAT IT OUT, like a fighter trying to make weigh in,  lol!; afternoon- Chest/Triceps + lunges and ABS

 

Wed- LEGS! Abs and lunges (no Cardio!!-best part of leg day)

 

Thurs- morning bike; Back/Sh/Biceps and I’d love to get to the track for SPRINTS! +lunges

 

Fri-Morning bike; Chest/triceps + lunges and abs

 

Sat- Intervals or Long run again lunges and abs

Sun- LEGS and lunges

 

The focus is to keep pushing hard on my running and get in 6 good lifting workouts too!  I am leaning up for sure, excited to take my new measurements and pics for the end of the 6 to sexy.

 

Other things that are going on here include my DD’s Tia and Layla joined BB this year. They have their first practice on Tues night, gotta run to Rogers with them tomorrow afternoon to buy shoes and shorts and sports bras PLUS costumes for Friday.

 

My son has a BIG football game against Shiloh this week, they are a private school here who can sorta “recruit” football players…so they are typically very good.

 

Here’s my bikini pic for day #7….It was 85 outside. HOTT!!

Let’s have a killer week #6!!

-Michelle

p.s. if you ever visit my BuffMother Page on facebook, realize that I allow the chaos to go on there for Marketing purposes.  Rude people, Perverts and Idiots abound, but I DO reach many for good! The goal is help others realize they can be fit and healthy.

 

 

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Final Week Excitement

Alright, had a good day yesterday.  Worked on cleaning out the chicken coop and the shed.  What a mess!  Now that’s done, so today I’ve got to attack the garage some more. I’ve slowly been getting it cleared out for our “gym” it’s 2 steps forward, 1 step back as items keep finding their way back in to the space!

 

I’m in the final days of my www.dietbet.com game. Weigh in is on Monday or Tuesday and I have to be 130.9 to “win”…may have to cut some water weight, lol!! I refuse to LOSE, lol!

 

Yesterday I did my fasted cardio on the trampoline, it was fun and I am feeling it today in my joints a bit, so I’ll just bike today…. I also got in a decent leg workout yesterday afternoon. It wasn’t a full one due to still being sore from the previous one and feeling the effects of the trampoline

I did do:

Sissy Squats

Bulgarians

Squats (up to 155 for a set)

Some abs and hip stuff too

 

Last night, DD’s made cup cakes– I had an epic FAIL moment by eating 2 of them! WHAT?! seriously why did I do that??!!  Oh well today’s a new day and I have the following eats planned:

EggsProtein shake

Salad and Tuna

chicken lettuce wraps

 

For workouts today I’ve got bike for 20 mins; then later back, shoulders, biceps and a run + LUNGES on tap.  Feeling like I’m getting more fit every day! My runs have been much easier and am getting to the point to where I have to focus on PUSHING HARDER during them so I can keep improving vs. merely just putting one foot in-front of the other, lol! Bladder is getting better, so that’s good! I’m excited to have a good better week!

 

Our contest post for today: 6 to Sexy~ day 35: Final week #6 Challenge: Lunges

 

 

Time to roll on off the computer!

Love ya’s~

Michelle

p.s.

Do you think I’d look good in a CROWN like the Hobbit stewardess has one?? in this Most Epic Safety Video Ever Made! http://goo.gl/uYiF5J

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Lost a day?

Hey ya, feels like I lost a day somewhere this week??

Not sure how it’s already Friday, but I’ll take it…Friday’s Rock!

This one is extra nice because it’s sunny and warm and I get to have a special Date with my son. He’s got a hair appt at 4:30 and we are going to shop a bit too. He’s grown so big that he’s got hardly any of his own clothes to wear….been sharing with his Dad.

 

Okay, so on Thursday night I did a good leg workout with some SEXY dancing!

Here’s my pic from that:

 

Yesterday, I had a rest day from workouts and from the Rally Room…Sorry, I just posted yesterday’s contests post now:

6 to Sexy~ day 25: Sexy Meals

 

I was on the “road” yesterday. I had a business meeting, my HAIR APPT!! (yay) and then finished up the day doing some errands for “work”.  I say “work” because as you know I have a DREAM JOB!! I love being BUFFMOTHER, my work is very enjoyable, but it’s still work, lol!

 

Okay, here’s a pic of my hair. It’s quite a bit darker, but it will lighten up some as I wash it over the next few days.  I think I like the change– It’s what I wanted, more NATURAL!

 

Today’s Contest POST: 6 to Sexy~ day 26: Sexy Actions

 

Today’s plan:

Get some more “work” done

Workout- Chest/tris and a hills run outside.

Date with Gunner!

 

Today’s 6 Daily Goals– that will be topics in my daily journal

  1. Cycle day- 2 need I say more…part of why I lost a day of my life yesterday. I do feel better today than yesterday and am happy to be almost out of hormone hell
  2. Weight…I’ll add this in a bit
  3. Sexy To do’s…Get my legs shaved and fix my new hair!
  4. Workout: Chest/Tri’s and run– can’t wait to do this outside today!
  5. Meal POA : Not a full plan yet…Protein shake with a banana in it after run … then go out to eat with Gunner later. Put the pot roast in the crock pot for dinner!!
  6. Sexy Actions- I will spend some extra time with DH tonight.  Maybe give him a back rub

 

That’s all folks, see you tomorrow!!

Love,
Michelle

p.s. here’s today’s contest post

The Key to your Motivation is to Encourage others!

www.BuffMother.com

My 6 for Wednesday!

6 Daily Goals– that will be topics in my daily journal

  1. cycle day- today is day 28…I don’t feel sexy, but I am feeling a bit more mojo than the past couple days.  Happy my cycle is being at least normal length again.
  2. weight- I weighed in at 132.4 today…not bad but could be better. Excited to see the scale start moving down again next week!
  3. Sexy To do’s- This was yesterday’s topic:

     

  4. Workout- Plan is to Ride bike and this afternoon Lift Legs. Today’s Sexy Topic
  5. Meal POA- be strict, but smart.  I need to remember to eat a good pre-workout meal so I can have a killer leg workout! Speaking of MEALs I have a super fun announcement about the *coming soon* www.BuffMotherMeals.com!
  6. Sexy Actions- I will get dolled up for bringing my son to the Dr. and I will help him get his confidence on by giving him a hair cut, lol!  I will also try to do my SEXY WORKOUT today. The goal is to lift legs + do a butt sandwich

Gotta go, get ready for our Chat! Join us!

Don’t forget to SEXY-IFY your life and workouts this week!!

Love,

Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

I love weights!

Today was a TIME WARP day, lol! I slept in this morning and ever since have been on the GO! GO! GO!! Still feeling pretty good for cycle day 23…still holding steady during my boosting at 132.2 even after a “FAILED” day of eating yesterday. Went out for lunch with hubby, had nachos at the game and then an ice cream cone afterwards?? WHAT was that about?? Anyhow today was a new day and I’ve done better!

 

Today’s SEXY POST….

I’m going to push into some ENERGIZERS this weekend. Maybe even get DH to go on a DATE with me?  He’s all about being on the farm now that hunting season is on so that may be harder than you’d think, lol!
I just completed my run of intervals that I did AFTER my chest/tricep lifting workout.  I didn’t get in my fasted bike this am, due to sleeping in, but I will tomorrow. Every day I don’t do it, I now regret it.  Maybe it’s becoming a habit?
Have I ever told you that I love weights? LOL!
So yesterday I used my new FitMark the Shield lunchbox www.fitmark.com– here’s a video about it and a pic of me after packing a lunch for my son.

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Mojo is on the rise!

HEW!! I’ve had a weird week…It’s been very busy, very good and bad all at the same time, lol!! The GREAT part of my week has been the SUPER Start of the Six to Sexy contest!!  I’m so excited for us to have stellar results!! The MOJO is definitely there and we are going to continue to have a blast as we move along this FALL!!

 

The not so great part of my week…I got horrible chigger bites last weekend while i was in the woods, it took until Thursday to finally be feeling more normal. Then, add to that a nasty bruise cut on the back of my heel from moving a chair on Tues, I was limping all over on Wednesday. All those issues are better now– it’s going to be a great day and weekend ahead!

 

My Mojo towards being SEXY is rising!  I had a much better day yesterday (a rest day)…feeling good about life right now!

Today’s post~ Day 6:

 

 

And here’s a summary of this week’s posts for you just in case you’ve missed any:

 

6 Weeks to SEXY!

VIP item: 6 to Sexy Workout/Diet Plan

Week #1~ 6 Weeks to SEXY! (6toSexy) Stats, pics and WHY?

6 to Sexy ~ Day 1

VIP item: “Get STARTED” VIP call *recording added

6 to Sexy ~ Day 2: It takes BRAINS

6 to Sexy ~ Day 5: Freindly is SEXY
Next week we’ll really be able to start digging into the essence of what we need to do to feel and BE SEXY!  I can’t wait to see how my sexy mojo increases as I apply strategies to enhance my confidence and beauty!  I LOVE THIS CONTEST!!

 

Also…I need a couple more Volunteers to write FEATURED posts about sexy topics.  If you’d like to help out, please comment on this post-

HELP Please! Sexy Volunteers?

 

 

Today’s about my GARAGE make over~
I am working towards clearing it out to move all my gym equipment into it. I have to give away a bunch of stuff and also put a bunch of stuff in the attic or other sheds.  I also have an area that never got painted to finish.  Once I get at least half of it empty I can buy flooring and have my HOME GYM assembled. It’s a nice piece of equipment that would really ADD to my workouts!

 

 

Other things on my TO DO List:

  • complete my starting stats (pics and thoughts already done)
  • bring Gunner to a b-day party
  • trip to post office
  • workout- upper body lift (a mish-mosh of NON-SORE bodyparts) and run

We’ll time to GO!!

I’ll be back in a bit!

-Michelle

DD Date Afternoon

HI Ya’ll, It’s so fun to have a little GET AWAY from the routine sometimes. Yesterday, I did just that…DD and I went shopping all afternoon ! It was supposed to rain so we drove the extra 20 mins to go to the indoor mall in Fayetteville. It’s been a long time since I’ve been there, crazy all the memories that cam flooding back of the days when our kids were little and a trip to the mall was our only “entertainment” we could handle with them, lol!

DD and I got lots of fun fall items and then some good eats at Olive Garden. We made it home around 6pm and then I did a short 2O min lifting workout. Bench, Inverted pull ups, Incline flys, knee ups for abs and a few other moves mixed in there.

Then we watched football, ate and chilled out as a family. It was a good solid family day!

Today, I have some “catch up” to do. Got to get orders out, Follow up on some emails, Get the 6 to Sexy workouts up for the VIP’s and scheduel the chats and conference calls for week #1!

To be honest the only reason I’m doing the contest is for myself HA! Not exactly, but I seriously need it! I’ve been in a funk for way to long and just need to PUSH past it!  Thanks for joining me on the journey to REGAIN that SEXY FEELING.  It’s easier to do it when others are WITH YOU! Synergy rocks!!

Okay, Time to get to it!!

Have a FUN FRIDAY!!

-Michelle

The Key to your Motivation is to Encourage others!

  1. www.BuffMother.com