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“T” abs challenge: Fab Abs Day #5

Day #5 is upon us in our focus on our ABS or Core or Tummy or Pooch or Gut or Beer Belly Laughing

 

Okay so you get the point…we are in a continual war against our belly and constantly use our core in basically every move we make, so It is vital that we work towards keeping it strong!

 

In you workout today, and as you go through your be constantly focused in tightening and engaging your core.

 

The Day #5 Fab Abs Challenge is to do at least 15 vacuums of about 10 seconds each as you go through your day!

 

Vacuums are simply sucking in your tummy!
I find they produce HUGE results~ they work your
TRANSVERSE abs. “T-ABS”

These are highly important muscles that act as a “girdle” around your waist. The muscles run HORIZONTALLY and HOLD your organs in place.
They get stretched out from pregnancy, weight gain, inactivity, sickness and they need to be rebuilt!!  VACUUMS will do just that!
T ABS are worked whenever you practice good posture, and will respond even quicker if you aggressively work at rebuilding them through
exercises like vacuums.

One of the easiest ways to do them is to stand with your hands on your knees and suck your tummy in. Try to pull your belly button to your spine. You can do vacuums anywhere anytime- I did some last night while brushing my teeth and this morning sitting in the car.

 

Remember it works if you WORK IT!!

God Bless,

Michelle

“Get Buff”- Day 25

“Get Buff”- Day 25

Wowie, just 6 days left until our 30 day contest is over…believe it or not what you do these next 5 days has a GREAT impact on your results.  Keep it tight and stay focused!!

 

Workout:

 

Day #25
Rest day
Or
long
steady
cardio
30-60
min.

If you missed any of the cardio or sprinting workouts from past days today would be a perfect day make up that workout~!! If you ever miss a day of workouts- SHIFTING your workouts a day forward is better than SKIPPING them entirely.

Your body needs RECOVERY days to stay healthy, grow new muscles and work optimally.  It’s very key to PACE yourself and incorporate REST DAYS into your workout program for your physical and mental success!

Today’s Diet focus:

Try new food or recipe- Variety is key to diet success!

Hot Hiney Habit Contest Starts TODAY!

NEW CONTEST! “HOT Hiney Habit”~ 21 days to a HOT A$$!

21 days makes a habit they always say– so why not a nice booty habit?

Join us!

My personal journey from a flat butt to having a booty still boggles my mind…Years of focus have produced results! I’ve tried it all and know what works and what is a waste of time. I’ve also overcome many obstacles along the way- a bad back, sciatic issues and genetically WEAK butt muscles!

You CAN have a HOT HINEY!! if you put in the work, use good info and stay consistent!!

To participate, follow these 3 steps:

1- take starting pics and measurements of your hiney; plan to take the EXACT picture/measurement in 21 days

2- post daily the specific action you took toward your “hot hiney habit”

3- give additional props to www.teambuffmother.com with “shout-outs” on facebook, instagram, youtube, pinterest, etc… feel free to link my websites, user names and use hash-tags that describe your mission during the contest! Let’s spread the word about how awesome we are!! Team BuffMother ROCKS!!

Daily, I’ll post in the forum a short helpful tip, video, lesson, or workout idea about your improving your booty–My goal is to get you informed and on your way to a lifelong HOT HINEY! Please feel free to join in by submitting additional forum post on the “BUTT” topic that will aid us in our journey!!

Commit to it by posting simple commenting here~ and please invite your friends to join us!!  The contest will “mainly” occur here in the FREE areas of the Rally Room!  So it’s free and full of FUN! We officially start tomorrow! May 6-26th will be 21 days of AWESOME A$$ES!!

Let’s have a blast building our booties!!

Day 1:

In order to be successful in attaining a desired goal you must first know what it is…What is your goal butt?

Once you identify the goal, getting there is about focusing on attaining habits that will CREATE that goal and eliminating the habits that sabotage the goal.

So today on Day #1 of our “Hot Hiney Habit” contest I need you to follow these 3 steps-

-Michelle

p.s. did you know you can invite your friends to join us in the rally room via email through this site? Click: Invite Others To Join Community   to invite your friends; we love new TEAM members!!

The Key to your Motivation is to Encourage others!

www.BuffMother.com

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.”

28 days of Christmas: Day 10

XMAS Day 10: “rest day”…

If you’ve gotten in your workouts this week, you deserve a rest day.  Resting and letting your muscles recover is key to rebuilding your body, metabolism and mind!

On my days “off”, I like to do RESEARCH for my next workout or learn some new exercises.  Here’s a long list of videos I’ve put online over the years.  If you enjoy any of them please comment (it really helps them gain traffic).

http://buffmother.com/7030/video-links

Have a great day OFF!!

Thanks,

Michelle

Suck IT IN, baby!!

Our Week #7 Mini Challenge is to do 10 stomach vacuums each day (10-15 secs each).

You will see your waist get smaller this week!!! Vacuums are simply sucking in your tummy!
I find they produce HUGE results~ they work your TRANSVERSE abs. “T-ABS”
These are highly important muscles that act as a “girdle” around your waist. The muscles run HORIZONTALLY and HOLD your organs in place. They are stretched out after pregnancy and need to be rebuilt. VACUUMS will do just that! They are worked whenever you practice good posture, and will respond even quicker if you aggressively work at rebuilding them through exercises like vacuums.

One of the easiest ways to do them is to stand with your hands on your knees and suck your tummy in. Try to pull your belly button to your spine. You can do vacuums anywhere anytime- I did some last night while brushing my teeth and this morning sitting in the car.

 

You can do vacuums anywhere anytime- I did some last night while brushing my teeth and this morning sitting in the car.

Have fun with this mini-challenge and you will see some results in you waist!

Work it girls!!

-M

Make it GREAT!

Another week starts….2 weeks until kids go back school- I can’t wait!! My kids have gotten progressivly more lazy as the summer’s go on and I’ve had enough of it, lol!  Prodding them to do “anything” has been wearing me out! They need school!!!

Today is also Day #21 in our 40 days to fit.  Today’s FIT tip is very interesting human experiment: Switch Hands!  If you snack with your non-dominant hand you will eat less..try it, but beware it may get messy!!

Day #21-Featured ARTICLE- http://buffmother.com/?p=134

Today marks the start of “Boosting” for me- my biggest focus these next 2 weeks is to stay consistent with my workouts- lifting 6 days a week + 3 runs/week.  I’m going to build some good fat burning muscles these next 2 weeks!  BOOYEAH!!

Let’s make it great~ Michelle

Shine in 49 Runner Up – Dayle Stevens

Name:  Dayle Stevens of ID

Number of children and ages (it’s okay if you have 0):  2 girls (11 and 7)

Age:  38

What tactics did you use to stay focused and engaged for the entire 49 days?  I stayed active in the Rally Room and surrounded myself with others doing the same challenge.

How do you feel about your success?  I am extremely pleased!  I didn’t lose a million inches but I feel more solid!!!  My body feels more dense and my muscles feel like there is more content/structure.   My strength is increasing and my body is changing in shape!!!  I loved the photo prep, esp. the 2 gallon and salt manipulation…got to see how low I could go for an event.  J

What obstacles did you have to overcome in order to attain your goals?  Life!  This is the busiest time for me at work so I really had to commit to my gym time.  I was tired running all day long and really had to time my eats so focus was on food as fuel.

What would you like to tell the world about BuffMother ?  Do not give up!  It does not matter where you have been, what matters is where you are about to go and BuffMother.com can help you on your journey!

Can I have your permission to post your entry online?  YES!

 

#2-Beginning/Ending STATS-

Beginning (April 28, 2012) VERSUS Ending (June 10, 2012)

CD: 14………………..27

weight: 128…………122.5 (picture day 6/9) 125# on stats day 6/10

chest: 36.5…………..37

bust: 36………………37

shoulders: 40……….39.5

biceps: 11…………..11

waist: 28.5………….27.5

hips: 35.5……………35

thigh (12″): 21.5…..21.75

thigh (7″): 19………19.25

calf: 13.5……………14

5 o’clock whistle blows– SOON!

Is today REALLY Friday?? LOL!!

Today’s workout so far was a super hot one!! I ran hills outside- got 6 in before I died from the heat.  4 hours later I’m still feeling sweaty from it, lol!  Anyhow– I may do legs in a bit, but only if I have time.  Got some work to do before the 5 o’clock whistle blows!!  After my run I made a yummy lunch-

Salmon mixed into a salad with eggs, tomatoes, onion, celery, cilantro and a bit of miracle whip.

Here’s a quick recap of Yesterday’s workout- Chest/Triceps/Abs
Bench
push ups
Incline flys
Dips
Ab Wheel
Knee ups
Tricep extensions
Bicep curls

On the 4th I got in a KILLER Back workout at the gym and I ran intervals after it.

So…this week I’ve been on track with my plan to lift 6 days– It’s been tough, but I’m feeling my muscles come back to life!  I have to fly to MN to “retrieve” my kids on Tuesday- then drive home on Thurs/Friday, so If I can stay consistent with my workouts with the traveling I’ll be super impressed with myself! 

Well, I’ve gotta get to it, just 3 hours left before the weekend!!

Love ya’s !!

-Michelle

 

BuffMother~ SNAKE SLAYER!!

July is upon us~ Now it’s time for some SUMMER FUN!!
My plan for July is to use this month for fun, fitness and for getting stuff DONE!  I have pretty much decided to go to MN next week in order to “retreive” my kids– that leaves me with this week to get after some projects that need to be completed prior to their return.  I also plan to have a little R&R for the 4th of July– we have a BURN BAN on here, so…probably no fireworks for us. Gunner’s Birthday is also this month- on the 19th.  He’ll be 13!!  I can’t belive I’ll have a teen??  Where has the time gone!?

This is my second week of buffing– last week I eneded up getting in 5 days of working out- 4 lifting, 2 bike intervals, 1 cardio day (fasted bike+hill run). It was a good solid week especially considering half of those workouts were done with an EXTREMELY SORE body!  This week should be much, much better in that reagard!

M- chest, triceps, run intervals (probably hills)+ ABS
T- Legs +ABS
W- the 4th!!! Back/sh/Biceps, intervals +ABS
Th- chest, triceps, run intervals (probably hills)+ ABS
F- Legs +ABS
Sa- Back/sh/Biceps, run intervals +ABS
S- off

It’s a 3 days split, focused on my BIG muscles and also on kicking up my fitness level a notch– I am confident if I focus on that~ the scale will go back down to my “happy place” that I hit in May.  I just need to get the workouts DONE and keep my food intake in line.

Yesterday, I Travis and I had a good day- we are all about changing our “land” little by little.  We removed several fence posts and some ugly barb wire yestdary and WOW it looks so much better.  I also did a bunch of brush hogging– we have a ton of SUMAC trees that are nasty week like– they just keep growning and taking over all the land.  “I HATE SUMAC!”…so I cut down a bunch!

Also, I made my first kill!! Last week I got my first gun ever, a 22 caliber automatic.  The main reason for it is to carry with on our property– we have a ton of animals– including snakes, wild dogs, bobcats, bears, coons, coyotes, fox, amadilo, etc… Well, yesterday we were tromping around in the creek on our land and I was walking on a fallen tree when I spotted a big snake coiled up sleeping about 7 feet ahead of me!  I was so stoked that I had my gun with me and I got to shoot it!! Travis was very impressed with my calm, killer instinct!!

I’m off to write my to do list and get a good pre-workout meal in my belly!!

Cheers to JULY!!

-Michelle