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30 Ab exercises: “Fab Abs” Day 19

Friday Feb 20th; Day 19 Repeat day 1- 30 Ab exercises: “Fab Abs” Day 1

it’s DAY #19 in our “Fab Abs” challenge

Your ASSIGNMENT for today~

complete at least 10 reps of 20 different AB exercises. I’ve shown examples of 30 varieties below: 
Ab Adductor V’s
Ab Ball Rope Climb
Ab Crunch- feet on floor or feet up
Ab Crunch Pump legs up
Ab Flutters
Ab Isolation Crunches
Ab Jump Twists
Ab Scissors
Ab Wheel
Ball Crunches
Bicycle Crunches
Cats
Dumbbell Side Crunch
Ball Oblique Crunch
Lower AB Leg Lift
Lower Back Extensions
Knee Ups
Knee UPs- SIDES
High Knee Abs
Hula Hoop Abs
Oblique Sit ups and Crunches
Oblique Twist Crunch
Sit ups Variations- Old School, Hands on Hammies and Labor
Pilates Leg lifts- Low and High
Pelvic Tilts
Planks- beginner and side
Roll Ups
Reverse Crunches
Vacuums
V-ups

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Day 1 of the rest of my life


www.buffmother.com
HEY ya!!  I am fired up for FALL today~ the weather here feels like fall for the first time this year and it feels GOOD! I had a good “rest” day yesterday and am going to live this next week with the motto “today is day 1 of the rest of my life”…I need that shift in perspective- kinda like “begin with the end in mind” type mindset…What am I willing to do today that will impact the rest of my life in a positive way?

I guess the reason why I need to focus on  this shift in perspective today is that I’ve been a bit down the past few days…as it turns out actually did hurt my knee rather bad last week and have to let it totally rest this week (NO CARDIO that utilizes my lower body at all and no lower body lifting).  I was quite bummed about it on Friday and Saturday, but now I’ve shifted my focus towards what I can still do vs. all the things I can’t do.  I can still do upper body workouts, do abs, do stretching, do some pilates and I can control my DIET! I can do a lot and I will!  I just have to keep focused on the fact that I can still do a lot to impact my future life for the positive and getting my knee healthy is key component of that.  I also need to look into the medical advances towards the treatment for my knee issues…it’s been 11+years since I had surgery and was last seen by a doctor for my knee problem (I have a degeneration of my tibia called chondromalacia)…and I expect that there may be new treatment options for my knee issues. I plan to attack the SOLUTIONS and stay focused on the things I can do….

So on tap for me today besides laundry and work, is a trip to the gym this afternoon…I will warm up in the tanning bed and then hit my chest and tri’s and abs for a good solid workout!  I think it will feel great to get a workout in…I’ve taken the past 2 days off.  I am also going to join in on the splits challenge, but may have to “ease” into it this week since my knee is more stiff than usual and I am joining KIM and several others here in the RR for the 14 day super focus challenge– I am boosting, so it’ll be a challenge for sure, but I need it!

I also need to say: Congrats to DEB for her great job on Saturday!! She is fired up and ready to rock her next contest in 2 weeks~ I am so excited for her!!!

Well, I am off to attack day 1 of the rest of my life!!!
Love,
Michelle

One week left, What is your POA??


HI All!!
With Christmas only a week away it is often easy to forget taking care of yourself on your TO DO LIST~ REMEMBER, that you need to have consistency in your workouts and have NO EXCUSES–so try to find a way to fit a few workouts into this crazy week!

Here is my POA for this week:

M- legs at around 10 am – the girls have gymnastics at 1–cleaning day with my helper
T- Back at around 1:30 to 2pm -(the kids have a party at school not sure how long that goes and then I have to be home by 3:45 for Gunner)
My sissy comes!! and my MIL and BIL too!!
W- Intervals for sure, maybe some sort of light lifting
Thurs- Chest at around 10 am….my sister will be in town and I am gonna see if she will go with me…and maybe to pilates 🙂
Friday..probably Legs again or maybe just intervals, depends on family
Saturday- Legs or back–depending on FRIDAY, gym in the am w/DH maybe, my sissy too? PICTURES!! Measurements, weight!!
Sunday- no workout
Monday- my sissy leaves early in the morning, Christmas no planned workout

Somewhere in there too I have to find time to shop and spend as much time with my sister. So my time on the computer will be limited. BUT I will surely check in!

As soon as I am done here i have to go clean up a disaster the twins made in their room. They tore everything out of their closet today–TONS of clothes and toys, etc!! It is not GOOD!!

Well off to clean,
BuffMother

Headstart on I am PROUD month! Entry for September 29, 2006

I am proud of myself today because I figured out how to download some software to make mp3 files using a microphone I purchase over a year ago…to start the process of moving toward podcasting!! FUN STUFF!!!–I think it would be a great addition to www.buffmother.com to include podcasts, don’t you?

Does anyone have any first hand experience with creating a podcast? I am doing my usual “learn as I go” thing with the it.

On the workout front, I didn’t do what I had planned yesterday–so no pilates and no leg workout…due to my tummy pain and pms…but I did get in a TENNIS workout–and ouch I am sore in some weird places. The plan for this evening is a super leg workout and then turkey with stuffing, YUMMY!!

so far on eats today
1.5P
CCC
FF
So you can see I need more P’s and G’s
I have another P in about an hour–just had oatmeal–YUMMMY—Maybe I’ll have a salad or some asparagus with my turkey tonight (I plan on eating about 3P’s of turkey, LOL)… and my Treat will be extra stuffing Smiling

Off to work,
BuffMother!

p.s. if you missed this yesterday–

I Declare October is- “I am Proud Month”

Inspired by one of my BuffMother Leaders who suggested that all of our post should start with “I am proud of myself today because: _________” . I am declaring October–I am Proud MONTH….so at the start of every post you write this next month, dig deep and find a reason that you can be proud of yourself every day!!!

The foundation of BuffMother! is POSITIVITY…there is such power in being positive—positivity is contagious and inspiring. Sharing your Proud moments will lead to greater positivity in your life…So Let’s shoot to be even more positive and look at what is good in our lives this October.

Any questions or suggestions?

I am so PROUD of YOU!!

xoxox~BuffMother!
www.BuffMother.com

Me Organized???

Well I am in ORGANIZE mode the last couple weeks and it feels so good to get caught up on stuff. I just got my inbox down to 3 messages from 200. So that is GOOD!!!

I have been soooooo HUNGRY today! Must be that I worked out yesterday for the first time in about a 5 days and my appetite has returned post 60 hour juice fast . So I’ve been eating quite well today.

My DH and I are meeting at the gym at 5:30 tonight…I love working out with him–I think we’ll do some lifting, core work and hard intervals. He is dieting right now–and since I am not “in training” I’ll be training HIM…He loves being babied by his TRAINER (me)…

In other news I started a 2 week Whole body Cleanse yesterday– I bought it at Wal-mart and wanna see what it’s like. I’ve never done a cleanse like this, so it will be interesting…so far so good.

AND Here is my
workout now–
20 min steady state on r-bike warm up–I am still doing the quick and fast high rep lifting—very challenging…my triceps, front delts and hip flexors are very sore from yestedays wo
lat pull on cybex 110x20x3sets
Isolateral Shoulder press 70x15x1, 50x25x2
Shrugs
90x30x2
Bicep curls on Hammer machine
35×30
45x20x2

that was it…tomorrow will be legs and pilates in the am and tennis in the evening!!
FUN STUFF!!

Sleep tight,
xoxoxo~ BuffMother!
www.BuffMother.com

Back to LIFE!!

Back to LIFE!!–first post contest workout!

Well I woke up this morning feeling BLESSED!! I had all my little kiddos and DH surrounding me and realized I have a GREAT life!!
Thank you JESUS for all of my BLESSINGS~~ including all my lovely BuffMother friends. I am so fortunate to have such a super group of ladies who share in the common goal of leaving a LEGACY of Buffness through their lives. YOu all ROCK!!

So now as I return to the responsibilities of LIFE after vacation–dishes, housework, laundry, cooking, etc…I am determined to “slow down” and strive for PEACE in my life!

That’s just what I did in my workout today–lowered my intensity and just let my body recover from all I have put it through over the past 3 months of intense exercise and diet.

My workout went like this
20 min of r-bike
knee extensions 3×20
Sit ups on incline 2×20
lower back extensions 1×35
abductions 2×50..’sx20
knee ups 2 sets
no weight bulgarians 1 set of 20
hack squats- focus on booty- 50 reps

15 min of cardio on the upright bike

Then 45 pilates class–this felt good, but I kept on getting cramps in my feet!! OUCH!

I don’t really feel like I worked out, but that is fine, for me for now–soon I know I will be back at it full BORE!

I am off to shower finally and mentally prepare to go to wal-mart with 4 kids 🙂

-BuffMother!