Archives

After Baby ABS! “Fab Abs” Day 16

Tuesday Feb 17th; Day 16 Repeat day 2-  After Baby ABS! “Fab Abs” Day 2

It’s Day #16 in our “Fab Abs” challenge and Today I am sharing my AB Secrets with YOU!!

Your CHALLENGE for today is  to do the AB following AB workout from the AFTER BABY ABS BOOK!

TeamBuffMother.com MEMBERS!! I’ve uploaded my EBOOK version of the book free (this week only) for you!!

Download it here~

 http://www.teambuffmother.com/topic/s2s-abs-book-free-download

 

If you don’t have the book*…. this detailed video is an instructional how to do it and below you’ll find the exercises.

This video goes over the exercises contained within the book “After Baby ABS”

Starting on Page 12 of “After Baby ABS”

ABS–CPTME….SIMPLE 7 for 7 Do as a circuit 2x’s

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!!
Love ya,
Michelle

 

 

Stand and Dance abs: “Fab Abs” Day 13

NO Equipment, no problem– you can still get a great cardio workout and for your abs too!

Your Challenge for Fab ABS day #13 is to do this STANDING ABS + Dancing abs for at least 13 minutes! Put on some music and get moving!!

STANDING ABS

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!!

Dancing- ab twist

WORK IT HARD!!

Your BuffMother, Michelle

“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

Sit up Test: “Fab Abs” Day #4

A couple years ago we ran a “Just do it!” contest that contained a sit up test

 

Today’s Day #4 “Fab Abs” challenge is to do THIS SIT UP TEST~

 

TEST notes:

  1. The test is to do as many sit ups as you can in 60 seconds- similar to what you did as a kid in Presidential Fitness Tests
  2. If you don’t feel “sit ups” are for you, you can choose to test using and alternate exercise. Ideas: crunches,  hands on hammies sit ups, knee ups–
  3. As many as you can in 60 seconds– aim to improve over the next couple weeks.  Plan to retest on Fab Abs Day #27
  4. The goal is to measure is for core strength. A 6 pack is not the only goal– we need to have strong lower backs, hips, t-abs and good posture

 

Have fun and be sure to report in once you are done!!

The Key to your Motivation is to Encourage others!

www.BuffMother.com

After Baby ABS! “Fab Abs” Day 2

It’s Day #2 in our “Fab Abs” challenge and Today I am sharing my AB Secrets with YOU!!

Your CHALLENGE for today is  to do the AB following AB workout from the AFTER BABY ABS BOOK!

TeamBuffMother.com VIP MEMBERS!! I’ve uploaded my EBOOK version of the book free for you!!

Download it here~

 http://www.teambuffmother.com/topic/s2s-abs-book-free-download

 

If you don’t have the book*…. this detailed video is an instructional how to do it and below you’ll find the exercises.

This video goes over the exercises contained within the book “After Baby ABS”

Starting on Page 12 of “After Baby ABS”

ABS–CPTME….SIMPLE 7 for 7 Do as a circuit 2x’s

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!!
Love ya,
Michelle

p.s. visit  my site www.AfterBabyAbs.com for a free assessment of your After baby body.

 

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

Joy is in Confidence~ Shine in 49: Day 30

Is is possible to be happy if you are continually questioning your value? CONFIDENCE in who you are id key to having JOY! I know who I am! I am a daughter of my Lord God and joint heir with JESUS!

“The Spirit himself bears witness with our spirit that we are children of God, and if children, then heirs—heirs of God and joint heirs with Christ, if indeed we suffer with Him, that we may also be glorified together.” (Romans 8:16-17)

If that’s not enough information to give me confidence and JOY I don’t know what is?

Know who you are!
You are born for greatness, born to do amazing powerful wonderful thing in order to show the world LOVE!
That’s my goal and that’s my JOY!

 

Today’s BuffMother “FIT tip”-POSTURE!!! Look slimmer, feel taller, convey confidence
with good posture. Practice walking with
head parallel to the ceiling, chest lifted, shoulder back, abs in, and
…SMILE! PLUS don’t forget to keep perfect
posture when you are working out- no slouching on the treadmill, elliptical or
when lifting allowed!!

Posture shows confidence and is so inviting and attractive! Let your JOY shine through your posture!

I plan to work a bunch on my posture this week…and some posing. I’m prepping for an upcoming photo-shoot. I will be working a promo on July 10th in Springfield MO. My “A game” is needed! Not sure when I’ll do the photo-shoot…but soon! Each year I try to do one close to my birthday. It’s a good way to celebrate each additional year of buffness!!

ON tap for me today is:

  • Training programs for Clients
  • Planning Summer VACATION time for kids and I 🙂
  • Have a KICK A$$ workout at 3pm- Full body HEAVY!!
  • DIET hard!- – I am planning on being perfect with it- time to lean up this body! I wanna be shredded for JUNE 14th!

Something really amazing I want to share is that I ran a several HARD sprints on Saturday after a 10 min run. BTW- these sprints are only 100m long- hydrant to hydrant on the street in front of my house. the AMAZING part is how insanely sore I got in my core- my ABS and inner-costial muscles/tissues are SORE!

Amazing how I didn’t even know those muscles existed until yesterday, lol! SPRINTS work!!! But a word of caution: EASE Into doing them!! Start with just a couple and work up from there!

Let’s “work it” this week!! Stand tall and confident in your identity!! You are INCREDIBLE!!

-Michelle

Hello!

Had a great conference call today about “ABS: 3 Focuses to Accelerate Resutls!!”  We talked about all sorts of important factors that go into making great abs, but we highlighted 3 Focuses that will impact and accelerate results:

  1. Momentum (daily work)
  2. Poise (posture, form)
  3. Digestion (strategies to eliminate bloat and enhance nutrient absorption)

Here is my quick presonal recap:
my personal goal to workout “Every day in May” is still perfect!!

Sun- hike 2hours

Monday- Chest, Tri, Abs and Intervals Ran hard outside intervals for 20

Tuesday- football practice,

Wednesday- Legs

Thursday- probably football again.  I am in a bit of a time crunch with work (yes, I do work, lol), so not sure if I can sacrifice the time to get there tonight or not.  If not I’ll do a short but sweet at home back, shoulder, bicep workout.

As I said, I am in a time crunch to get some important work done, so gotta GO!!

-Michelle

Fast!

The weekend we by so fast!! this Contest is going by FAST! and I am loving feeling FAST!!!

Friday- i had a GREAT run.  I felt really good and ran for about 4 miles, did abs and later hit the gym for a good Chest/Tri workout.  I had a recent bench pb of 145×3 and attempted 155- but needed assistance for the 2 reps that i did.

Saturday- got in a great back, sh, bicep workout with the gym with hubby yesterday- Oh and we also played a bit of catch and we tanned 🙂

Then today I had football practice- what a beautiful day!!  We did lots of SKILL And positional work today- I had a couple “fast” moments~ it was fun.  I had to leave practice a bit before we were done- practice got started late (it’s supposed to run from 2-4) and I still had to leave at 4:15 to get home for the kids. 

Once I got them all settled, etc…Travis and I decided to hit the tennis courts.  Thankfully the courts have lights so we got to play for about an hour again.

Now it’s bedtime and I have to confess- I only managed to put on my bikini a couple times this week.  I’ve simply forgot…BUT the times I’ve done it GAVE me GREAT  MOJO!!

Well ladies we’ve got 4 weeks left- TONS of time to get some stellar ripped results.

Let’s push hard!! DIET AND ABS are going to be a SUPER EMPHASIS for me in my blog- so stay tuned if you want to see improvement in those 2 areas!!

Let’s DO IT!!

Love,

Michelle

p.s. This week’s mini challenge=

Dear %$firstname$%,

SSS contest~~ WEEK #7 Mini-Challenge “Vacuums”~
– 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.

Standing Abs

NO Equipment, no problem– you can still get a great cardio workout and for your abs too!

Category:

Entertainment

Tags:

Outline:
No Equipment
Posture
Hopping
Skiing
Sprinter/Skipping
Intervals

Transcription:
Welcome to my workout room – this is my bedroom. It’s Saturday, January 13th, 2007.  I’m going to show you a little bit about some fun ab work, some fun cardio that you can do without any equipment whatsoever. The basics of it are that you don’t need a jump rope, you don’t need any equipment. You can really do a good cardio workout and a good ab workout.

Now you can see that my abs are nice and thin today. They’re sucked in, good posture and you want to work those intercostal muscles so practice sucking it in, keeping the abs nice and tight while we do all of the movements. We’re shooting for long lean muscles. So up nice and tall, nice long lean midsection, sucking it in the entire time so that when we are relaxed it doesn’t pooch out. So we want to have it nice and firm like this. Ok.

First drill is just hopping. So just hopping in itself, keeping those abs in, just like jumping rope but without any upper body movement.
 
And we also have skiing jumping. You go side to side. You can get your arms into it like you’re skiing. Nice open chest, long and lean stomach. You can see the obliques working. Keep that stomach sucked, that’s half the battle. You can hear how much it works for cardio with my breathing.  

And then you can go into the sprinter drills where you’re skipping. Take those nice exaggerated skip. Really crunching those abs. You can do many versions of this. You can go straight forward. You can go to the sides a little bit where you’re crunching your obliques. You can really exaggerate the crunch by crunching your upper body toward your knee even more. And then of course you want the long and lean motion in there. Sucking it in, chest high, knees high.

Do a minute of that, followed by a minute of recovery where you’re just jumping or maybe just walking in place. Don another minute of that and that’s called interval training. Where you take a minute working really hard, take a minute to recover, then go again. A lot of times you’re not recovered yet, but just get right back on it. You can do a minute of each kind to keep up the variety.  Make sure you’re not favoring one side over the other. I can tell I’m favoring my right side a little bit so I’m going to work my left side a little harder. There we go.

So have fun with that. It’s a way to do cardio without any equipment.