I’ve had a ton of requests for more workout videos demonstrating an actual workout for an experienced level lifter who is in their BOOSTING phase. The Boosting phase is all about lifting HEAVY with good recovery between sets. The goal is to take about 2 minutes between each set.
HI!! The info contained in this post is RELEVANT for anyone wanting to become fit and healthy!! Even if you are not in our upcomming contest you will find the info very helpful!!
For those of you IN the CONTEST~ Just a quick reminder: “The contest HAS NOT STARTED YET”… That’s why I’ve titled this Week 00..this week is all about preparation. PLEASE INVITE others to join you!! Go to www.BuffMother.com to sign up!!
Thanks again for joining the SuperStar Success contest~ I’m excited for you to transform your body, mind and spirit over the next 70 days!
Here’s a coaching video that talks about PREPARATION:
**Please comment on the YOU TUBE VIDEOS they are highly appreciated**
Prepping to start on a fitness journey takes the right mindset…. So let’s take this week to focus on getting READY~!!
I’ll be sending you several emails over the next few days with content to assist you in your preparation.
The goal of this Super Start Success contest is to keep you CONSISTENT so that you can attain Success!
To get READY I’d like you to start with the following 2 tasks:
1. Go shopping and the entire time think~”Protein and GREENS”
Stock up on good healthy proteins items like:
Fill your cart up the rest of the way with greens:
2 . JOURNAL…take some time to JOURNAL. Write it down!! I’d like to encourage you to write about 3 specific things:
When were you at your peak physical condition?
Do you remember how great you felt both mentally and physically?
What do you have to change about your
current habits to attain results like that again?
What is your #1 goal for the next 70 days?
What are the “solutions” you must stay focused upon in order to attain that goal?
I can’t wait to see all the amazing triumphs we
will share during this contest.
Let’s get Prepared!!
I’ve put a list of recommended materials here-
http://buffmother.com/6523/recommended-materials-sss-contest-wk-00 REMEMBER to use the code SSS16 for additional 35% “SPECIAL” discount offer just for your participation in our contest.
The contest is free and I’ll be giving away a ton of info and support away for free.
The option to purchase recommended materials (journal, workouts, diet info, books)
and hooking into support via www.TEAMBuffMother.com will
help you along the way are often vital to success.
I talk a lot about how EVERY part of our body is important to our health. BUTT, there is no denying the fact that your ABS are connected to your BUTT. Much of the same exercises that work your BUTT also work your ABS!
Day #24’s Fab Abs challenge is for you to Please try the following EXERCISES to FEEL the AB/BUTT connection yourself:
Passive Abs- 24/7, posture, tummy-in
Sit ups- hands on hammies x15 reps focus on Crunch
Vacuums!! 10- 10 seconds daily these work Transverse
Knee ups- 15 reps focus on Eccentric
Traditional AB crunch- 15 reps focus on Crunch
Ball Crunches- 15 reps full extensions focus on Eccentric motion
Cats/Dogs-3 reps of 5 counts each position Transverse
I know you can regain your beautiful tummy, after babies and even after years of neglect— just use the info and put in the work!!
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!!
First off let’s talk EXERCISE~ let’s LEARN more about your tummy and how to apply exercise and diet strategies that will create an optimal waistline.
I am a big believer that ab work can be done daily…and should be done that often when you are in “REBUILDING” mode. If you want to truly transform your tummy, constant focus and EFFORT is the only way you’ll get the change you desire. It’s not just doing SIT UPS– it’s more than that– That’s why we’ve had daily EXERCISE Challenges in this contest to expose you to a variety of exercise that shape your tummy.
Fab Abs day #12 Challenge– read the 4 pages (attached and below- click to enlarge) from my AFTER BABY ABS BOOK And DO This circuit 3x’s
“C” ABS– 10 Ab Crunches focus hard on CRUNCHING hold if for 3 seconds each crunch
“T” ABS- Plank for 20 Seconds – keeping core tight and sucked in
“E” ABS- 10 Knee ups on a bench or chair…focus on LOWERING your legs slowly- resist the stretch, take 5 seconds to lower them on each rep
Have a super INFORMED day #12!!
p.s. you can also take today and this weekend to “make up” any missed challenges!!
Hi!! It’s our 7th day…Congrats for making it 1 week in our Fab Abs Challenge. I would say that the first week is the hardest. Your body has been in shock and your ABS most definitely have been sore because of the extra effort.
I expect that this next week will be very encouraging to you~
you won’t get as sore
you will see improvement in your coordination
you will see your core strength improve
you may even notice some new definition in your waist
Today’s Challenge is to either do this fun little ab/shoulder workout or REPEAT on of your favorite challenges from the previous days.