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28 days of Christmas: Day 9

XMAS Day 9:

I just love, love, love Tuesdays!!  Today is an exciting day in the Berger home.

 

My excitement lies in getting in a good workout and getting my house clean Mom w/kids and groceries

On tap for this 9th day of the contest is another upper body workout~ I re-ingnited my desire to lift heavy yesterday from my own post about muscle!!
Here’s a link to that workout http://buffmother.com/6916/28-days-of-christmas-day-2

I am excited to build up my fat furnaces!!!  AND I am now finishing my Boosting phase~   So my workouts are now going to be HEAVIER weights for lower reps.  3 sets of 6 and more rest between sets!

BTW-  next Thursday we’ll start with the Phase 2 workouts- from the workout download sheet.  So you only have 3 workouts left in Phase 1- today’s upper body,  a lower body and one more upper body. Let’s make the most of them!!!  Bench Press

Let’s all have an AWESOME DAY!!
-Michelle

Beginner Buffing UB and example interval workouts

SSS Week 04- Ph 1 log~Beginner Buffing UB and example interval workouts

SSS Week 04-

Ph 1 log~Beginner Buffing Upper Body and example interval workouts

Push ups on Wall
to failure

Bent over DB Rows
3×10

Chair dips
3×10

Shoulder press
3×8-10

Bicep curls
3×10

lateral shoulder raises
3x 10

ABS with each workout
Knee ups 3x 15
Crunches 3x 15

Summary of Buffing Phase:

  • Do something Every OTHER day
  • 2 lifting workouts per week
  • Workout is a circuit: do exercises in order a total of 3 times
  • Very little rest between exercises
  • 2 interval sessions and 1 active rest day each week
  • Focus on dieting and losing weight
  • do some ABS every time you workout

 

 

BuffMother! Interval Training

20 min is always the goal
Phase 1 & 2:
5 min. warm up -WALK around the block
1 min. hard- Jump rope
2 min. easy-WALK in place
1 min. hard -Jump rope
2 min. easy- WALK
1 min. hard-Jump rope
2 min. easy-WALK
1 min. hard-Jump rope
5 min. cool down (walk around block again)
This is 20 min total: 4 hard min. total
*If you don’t feel exhausted by the end, increase the intensity of all hard and easy min.

 

SSS Week 02: Beginner Lower Body Buffing workout (Video)

SSS Week 02: Beginner Lower Body Buffing workout (Video)

LEGS– Beginner Buffing workout (from phase 1 log)
Barbell Squats
3×10
Step ups
3×10
Knee Extensions
3×10
Leg Curls
3×10
Walking Lunges
2-3×10
Calf Raises
3×10
Summary of Buffing Phase:

  • Do something Every OTHER day
  • 2 lifting workouts per week
  • Workout is a circuit: do exercises in order a total of 3 times
  • Very little rest between exercises
  • 2 interval sessions and 1 active rest day each week
  • Focus on dieting and losing weight
  • Simple 7 for 7 AB routine every time you workout

Time to get TOUGH! ~ S6 Day 4

Time to get tough…cuz’ it’s “Tired Thursday”!


Thursdays are notoriously the most “tired” day of the week for my clients and myself – that’s why we call it:  ” TIRED THURSDAY” ; Thursday is one of the hardest days of the week PERIOD!

But not just the day of the week alone causes all fatigue…-For example,  Last Thursday I figured out that my tiredness was due to 3 key factors beside it being THURSDAY:

  1. I was on my period, c-day 4 today to be exact and I had  been ignoring that and basically trying to kick it into fat loss gear too fast.  I KNOW better than that and should let my body rest a bit more until about c-day 5!
  2. I stopped taking NO2 and Gamma-O (a supplement that naturally helps hormone production)  about a week earlier so that I’d loose the extra water weight they cause me to retain. I felt the energy from taking them…and now without I feel like I could SLEEP at any second. I think the 2-3 pounds of water I retain from taking them is worth it; I hate feeling so tired!!!
  3. I also hadn’t  been sleeping so good. I’ve had a bit too much of afternoon caffeine, so I’ve had a hard time falling asleep at night. I need change that habit…I preach keeping caffeine intake to the am hours and I need to follow that advice!!!

What should you do when you have a super TIRED day like I experienced??

Well, you could take a nap or ADJUST, I adjusted:

I went for a walk with a good friend of mine. Emily is my favorite photographer and she designed my book layout…(she’ the one who made it pretty)!! She had her first son last September and he’s so CUTE!!! OMGoodness, for the first time since my babies were little I held a BABY!!! and It was GREAT!!! His blue eyes memorized me!! Emily is going to do a shoot with me in about  around my birthday~ Anyhow, My workout was perfect for my tiredness…

Don’t be afraid to listen to your body a bit, adjust your workout if you need to, because you do need rest in order to REBUILD your body.

Remember it’s never too late to get BUFF, but at times it can be TOUGH!!!!
Keep focused on the positive and BELIEVE that you can attain your BEST body, life and legacy!!!

You ROCK!!!
-Michelle

Today’s workouts:

Day 4- Thursday-Repeat Day 1’s workout=

Upper body, Intervals and ABS (PDF for download)

UPPER BODY-Circuit-do all exercises upper body in the order as listed;repeat the circuit 3 times. #1 then immediately #2 then immediately #3 etc…then the entire series again for 3 rounds* 3 sets of each exercise total
EXERCISES

#1-Chest press or Push ups regular or on knees
lbs.
3 sets total* to failure

#2-Rows-machine or bent over holding dumbbells
lbs.
3 sets of 10 reps

#3-Tricep machine or Chair dips-for triceps
lbs.
3 sets of 10 reps each

#4-shoulder press machine or DB Shoulder Press
lbs.
3 sets of 10 reps

#5-Bicep machine curls or DB Bicep Curl
lbs.3 sets total of 10 reps

#6-Cable tricep push downs or Tricep extension
lbs.
3 sets of 10 reps

#7-Standing Lateral/Side shoulder Raises (flies) with DB’s
lbs.
3 sets of 10 reps

 

Then Intervals:
BuffMother Intervals S6 Phase 1:

20 min is always the goal

5 min. warm up -WALK

1 min. hard- JOG

2 min. easy-WALK

1 min. hard -JOG

2 min. easy- WALK

1 min. hard-JOG

2 min. easy-WALK

1 min. hard-JOG

5 min. cool down

This is 20 min total: 4 hard min. total

*If you don’t feel exhausted by the end, increase the intensity of all hard and easy min.

ABS-

ABS–CPTME….SIMPLE 7 for 7 – REFER to my book “AFTER BABY ABS” for an explanation of these exercises and terms
Passive Abs
Sit ups- hands on hammies
Vacuumes!! 10- 10 seconds daily
Knee ups- roman chair are best
Traditional AB crunch
Ball Crunches
Cats/Dogs

SX70- Phase 1 leg day example

Leg muscles are the biggest strongest muscles of our body and in order to have a great metabolism you must not neglect lifting with these potential “fat furnaces”. The vast majority of women don’t realize how strong and powerful their legs can be without getting bulky.

I understand that most women have a fear of lifting with their legs because they often carry a higher amount of fat in their legs and therefore fear adding bulk to their lower half through strength training. As women we don’t have the levels of testosterone necessary to build big bulky muscles!

So don’t think that if you lift with your legs you will make them significantly bigger. Initially a small amount of muscle growth will occur and before you start loose your fat on top  and inside of this muscle, you may notice a slight size increase, but this is temporary. You will soon notice how your legs gain new shape, firmness and a leaner appearance. All of which is caused by these muscles becoming more active and therefore burning more fat!

LEG DAY…ARE you READY!?!
…I am buffing so I will do 3 sets of 10 of each exercise.
Here is what my workout log looks like filled out~

Below that I’ll detail it for you:

Leg Day

10 min
Warm up
r-bike
stretch

#1
Squats 3×10(buffing); 3×6 (boosting)
45×10
55×10
65×10

abs between sets of squats
2sets
crunches
15
15

#2
Dead Lifts 3×10(buffing); 3×6 (boosting)
55×10
55×10
55×10

abs
between sets of dead lifts
2sets
knee ups
25
15

#3
Leg Extensions 3×10(buffing); 3×6 (boosting)
135×10
155×10
155×10

abs
between sets of leg extensions
2sets
on ball
15
15

#4
Leg Curls 3×10(buffing); 3×6 (boosting)
75×10
85×10
85×10

abs
between sets of leg curls
2sets
cats
5-5sec
5-5sec

BURN OUT!
Walking Lunges
lbs.
15#Db’s x 2×30 steps
15#Db’s x 2×30 steps

If the above looks like it’s written in a foreign language to you…

here is a SUPER DETAILED view of the workout from START to FINISH:
Start with a warm up~ I like to do 10 min of the Recumbent bike(r-bike).

EXERCISE #1- Then I head over to where I am going to do my first exercise.
SQUATS: I start by doing a warm up set that I don’t count as a real set. No Weight x20 reps and then stretch and maybe do a few more- It’s always good to be “lubed up”.

I have just recovered from a bad back injury so I am being VERY careful to ease slowly back into squatting and many other leg exercises.

It’ll take me a few months to get back to lifting the weights I was prior to injury. Slow and Steady weight increases are the smartest way to lift.
· Set 1 of squats: 45# on my upper back x 10 reps…then move right into doing my abs
· Set 1 of ABS: The ABS exercises are up to you~ I’ll do crunches first: 15 reps slow and controlled….then go right back to squats.
Remember “I am buffing”, so I want little rest between sets and I want to keep my heart rate up.
· Set 2 of Squats: 55# on my upper back x 10 reps
· Set 2 of ABS: 15 crunches
· Set 3 of Squats: I feel good so I think I’ll ad another 10 pounds, 65×10

EXERCISE #2 – Dead Lifts: I like doing this with a slight bend in my knees lowering the weight slowly while keeping the curve in my lower back—all the movement in my hips.
· Set 1 of Dead lifts: 55# held with one hand over, one hand under x10 reps
· Set 1 of ABS: Knee ups x25 reps
· Set 2 of Dead lifts: 55# held with one hand over, one hand under (alternate which hands from previous set) x10 reps
· Set 2 of ABS: knee upsx15 reps
· Set 3 of DL’s: 55#x10

EXERCISE #3 – Leg Extensions- An important tip for women when doing these are to keep your feet flexed up and toes pointed slightly out…if you don’t have access to this machine you can do stationary lunges here instead.
· Set 1 of Leg Extensions: 135×10
· Set 1 of ABS: Full crunches on the ball x15 reps
· Set 2 of Leg Extensions: 135×10
· Set 2 of ABS: on ball x15
· Set 3 of Leg Extensions: 135×10

Exercise #4 – Leg Curls…if you don’t have this equipment you can do leg curls with a Ball
· Set 1 of Leg curls: 75×10
· Set 1 of ABS: CATS arch up for 5 secs hold…repeat 5 times
· Set 2 of Leg Curls: 85×10
· Set 2 of ABS: CATS 5-5sec
· Set 3 of Leg Curls: 85×10

BURN OUT EXERCISE! – Walking lunges holding dumbbells
· Set 1 of Walking Lunges: 15#DB’sx30 steps (15 each leg)
· REST for about 1-2 min…do some stretching
· Set 2 Walking Lunges: 15’sx15 (same as set 1, just written shorthand)

Then I am done….most leg days I don’t do any extra cardio or intervals. Leg workouts burn a ton of calories and use a ton of energy…to add Cardio on top of the workout unless I am in GREAT shape often makes me too tired to function the rest of the day.

"SX70" Week #1- Summary

HI!! I’ve had several people mention they didn’t get e-mails regarding the contest info…if you have not be sure to check your bulk/spam/junk mail folder and add michelle@buffmother.com and customerservice@buffmother.com to your “safe sender list and address books.

Here is a summary of the info I’ve posted or sent out regarding the contest:

“Sexy in 70!”ENTRY IS OPEN For all of APRIL!!! invite your friends!!


Day #0- Welcome E-mail:

Thanks you are now officially “signed up” for the “Sexy in 70!” Contest! Here are the details:

* 70 Days; 10 weeks duration- a perfect amount of time to get great results
I am challenging everyone who joins to get in 4 workouts a week. (so it’s really only 40 days of workouts over the 10 week contest)

Workout ideas will be provided and at least 40 e-mails will be sent out over the 7O day contest.

The contest will be open to ANYONE, but only females will only be eligible for the prizes.

I will also be offering a BIG discount…for the month of April.  I will be offering all 3 of my e-books (“Hormonal Timing”, “After Baby ABS” and the “SuperSTAR Success Journal”)  for the low price of $29.95.  **That’s a savings of 39.90!!**

IT will be a SUPER AWESOME way for you to get ready for summer!!!

I’d love to see as many women as possible involved~ please feel free to invite your friends!

Here’s the sign up link once again:

http://blog.buffmother.com/contest/sexy-in-70/

Love ya!!

-Michelle

www.BuffMother.com

www.BuffMother.com/videocoaching

www.theRallyRoom.com


Day #1- GET READY E-mail

Congrats for joining us in the

“Sexy in 70” contest!!! I am so excited

to have so many friends are committed to working hard

for the next 70 days!!

The Contest officially starts for us on Monday! These next few days are about you getting READY~!!

The goal of this contest is to keep

you CONSISTENT so that you can attain Success!

Each week I’ll be sending you a weekly

mini-challenge that will

to help keep you focused, form new healthy habits and CONSISTENT.

A couple other things you SHOULD do this week include:

1. Go shopping and the entire time think~

“Protein and GREENS”

Stock up on good healthy proteins items like:

Chicken,

Turkey,

Roast,

Tuna,

Salmon…

Fill your cart up the rest of the way with greens:

Celery,

lettuce,

peppers,

radishes,

cucumbers,

spinach, etc…

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’ll be checking in again with you in shortly with your

mini-challenge for the week!!!

-Michelle

p.s. please note that I would love to

have you join our SSS video coaching~ where

I’ll help you even further with tons of tools

and useful information to keep you focused

and consistent over the next 10-12 weeks

Consider joining now

http://buffmother.com/videocoaching
OR by joining The Rally Room

http://therallyroom.com


Day #3- Mini Challenge for  Week 1E-mail

It’s time for you to START your “Sexy in 70” journey!!

The goal of this contest is to keep

you CONSISTENT so that you can attain

Sexy Success!

Week #1 MINI CHALLENGE- take measurements, stats,

pictures, journal or blog your starting thoughts,

and begin with the end (SUCCESS) in mind.

Be sure to look at the final entry form so

you know what you’ll need to submit in order

to be eligible to WIN~

http://blog.buffmother.com/2597/final-entry/

Have a great week #1and I’ll be checking

in again with you soon!!!

-Michelle

p.s. please note that I would love to

have you join our SSS video coaching~ where

I’ll help you even further with tons of tools

and useful information to keep you focused

and consistent over the next 10-12 weeks

Consider joining now

http://buffmother.com/videocoaching

OR by joining The Rally Room

http://therallyroom.com


Day #4 – Phase 1 Workout Plan

In order to attain your sexy body in just 70 days you will need a PLAN!  Here is a workout plan for your first 2 weeks, “Sexy in 70″ (SX70)- Phase 1 workouts:

http://blog.buffmother.com/2628/

Please comment on it for your “accountability”…it’s also a fun way for us to interact along the way!

More info will be coming in e-mails over the next 70 days!!

-Michelle

p.s. If you’d like to have even more interaction consider joining our “Rally Room”

http://therallyroom.com


Day #5 e-mail

Dear,

Have you taken your measurements yet??  If not get it done ASAP…here’s a video demo to help you get it done!

~Measurement Demo Video

http://www.youtube.com/watch?v=8cv_kuE8umw
Please comment on it for your “accountability”…it’s also a fun way for us to interact along the way!

You can be SEXY~!!

-Michelle

p.s. please note that I will posting helpful items in my blog daily along our 70 days…be sure to visit and comment on it too~ www.blog.buffmother.com

"Sexy in 70" (SX70)- Phase 1 workouts

Sexy in 70 Phase 1 workouts~

During this contest I’ll be providing you workout plans every 2 weeks for a total of 5 phases. The first 2 phases (4 weeks) are about gaining MOMENTUM!!  If you workout MORE than you don’t workout you will be successful.  your goal during this time is to workout 4 days a week.  We are going to get you in shape to really get in shape the following 6 weeks!!

The Phase 1 workout plan is SIMPLE …

..It’s

4 workouts a week with

4 main exercises +

4 others (3 abs + 1 burn-out) per workout

Lot’s of 4’s~ LOL!

Phase 1

SX70

Just 4 days!

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1 Upper Body

ABS Intervals

Lift Lower Body

Intervals

OFF Upper Body

ABS Intervals

Active rest- Walk dog? Lift Lower Body

Intervals

OFF
Week 2 Upper Body

ABS Intervals

Lift Lower Body

Intervals

OFF Upper Body

ABS Intervals

Active rest- Walk dog? Lift Lower Body

Intervals

OFF

“Sexy in 70” Workout Log~Phase 1 ( the first 2 weeks)

Exercise
DATE
Leg Day
set 1
set2
set 3
set1
set 2
set 3
10 min
Warm up
#1
Squats
lbs.
3×10(buffing); 3×6 (boosting)
reps.
abs
between sets of squats
2sets
#2
Dead Lifts
lbs.
3×10(buffing); 3×6 (boosting)
reps
abs
between sets of dead lifts
2sets
#3
Leg Extensions
lbs.
3×10(buffing); 3×6 (boosting)
reps.
abs
between sets of leg extensions
2sets
#4
Leg Curls
lbs.
3×10(buffing); 3×6 (boosting)
reps
abs
between sets of leg curls
2sets
BURN
Walking Lunges
lbs.
OUT!
2x30steps
reps.
bonus
lbs.
reps.
bonus
lbs.
reps
Exercise
DATE
Upper body Day
set 1
set2
set 3
set1
set 2
set 3
10 min
Warm up
#1
Bench/Chest Press
lbs.
3×10(buffing); 3×6 (boosting)
reps.
abs
between sets of bench
2sets
#2
Pull ups
lbs.
3×10(buffing); 3×6 (boosting)
reps.
abs
between sets of pull ups
2sets
#3
Flys
lbs.
3×10(buffing); 3×6 (boosting)
reps.
abs
between sets of Flys
2sets
#4
Rows
lbs.
3×10(buffing); 3×6 (boosting)
reps.
abs
between sets of Rows
2sets
BURN
Push ups
OUT!
2x15reps or failure
reps.
bonus
lbs.
reps.
bonus
lbs.
reps.
20 min
INTERVALS
Hormonal Timing Adaptations:
BUFFING PACE- Continual motion, keep hear rate high. Do a set of lifting, a set of abs, a set of lifting, etc…Little to no rest–FAST EXERCISE, but keep it as heavy as you can.  Challenge= CHANGE
BOOSTING PACE- More relaxed but heavier.  Do a set of lifting, followed by a short set of abs, plus take 1 min of rest, then do your next set of lifting…RECOVER between lifting sets and CHALLENGE yourself to lift heavy!
Abs ideas= knee ups on bench, vacuums, cats/dogs, walking/standing high knees, abs on  a ball, crunches, decline cruches, ab machines, etc…

Videos

~~~PRIVATE COACHING SITE VIDEOS~~~

Exercise Demos:

UPPER BODY

Bench Press Demo

Bench Press- How To

Back Workout

Bent over Rows

Inverted Pull Ups

Seated Row

Assited Pull ups (with partner)

Bicep Curls- 3 DB variations

Bicep Curls- 3 variations using DB’s

21’s for shoulders

Pull ups Demo

Swing set- inverted pull ups

Negatives- Pull ups

LEGS

Stationary Lunges

Forward Lunges

BB Foward Lunge (includes Russian variation)

Side Lunges (including Skater and Jumping Side)

Backward Lunges

Jumping Lunges

Walking Lunges

Box Lunge with Dumbells

Box Lunge (3 variations) body weight only

Squats with Barbell (using squat rack)

Step ups

Knee Extensions (home)

Bulgarians (with DB’s)

Bulgarians or Single Leg Squats (no weight)

Leg Curls with Ball

Complete workouts:

BEGINNER

Beginner Buffing Upper body

Beginner Lower Body Buffing workout (Video) (Phase 1- Workout Demo)

Upper Body workout – beginner ph1

EXPERIENCED

Experienced Buffing Chest/tricep/abs (Phase 1- Workout Demo)

Experienced Buffing Chest Workout

ABS

ABS routine- 7 for 7

Coaching:

Charting Hormones- how to

Beginner Boosting- weight pyramid explained

Intervals- buffing with 2 min recovery

Boosting Intervals

Stretching:

Lower Body Stretching Routine

Upper Body Stretching Routine

shoulder stretch- behind back clasp

Lat (back) stretch- sitting down

Chest Stretch

Neck Stretching

Arm across your upper body

T-stretch

Side Lat Stretch

Quad Stretch

Hollywood Stretch

Touch your Toes

Touch Toes sitting on floor

Touching Toes like dead-lift

Lunge Stretching Series

Hurdler Stretch

butterfly stretch for groin

FOOD:

Cooking frozen veggie tips

Frozen Veggies

Supplements:

Intertia and Move free Supplements

~~~~

Links to OTHER Videos by BuffMother!