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Fab Abs day 1: 30 Ab exercises

It’s DAY #1 in our “Fab Abs” challenge

Thanks and Congrats for joining this QUICK 28 day focus on whittling our waists!

Your 3 ASSIGNMENTS for today~

1- Take your starting pics and stats as outlined in yesterday’s post Info and Instructions: “Fab Abs” day 0

 

2- Set your goals based upon your stats/pics. Keep them attainable and ACTION based, some example goals:

  • to lose 1 inch off my tummy
  • do 10 mins of ab exercises daily
  • add in 3 interval sessions/weekly to help burn fat
  • eliminate dessert from my diet
  • increase my fiber and protein intake, etc…
  • Take these 28 days to establish at least 1 good TIGHT TUMMY habit

 

3- Do this Day #1 “Fab Abs” Challenge: 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

Every Day in May~ Day 1

Hey ya !!

May is upon us and we have over 700 people participating!! WOWIE!!

Today’s suggested workout is a Purple band UPPER BODY WORKOUT: http://youtu.be/gTj6ONDnqKM

 

I am going to do the Band workout for my warm up then hit the weights for a bit more focus on my BACK and CHEST…then go for a hills run.

PLUS , I will-try to take a starting pic!! YOU SHOULD TOO!buffmother, hormonal timing, fitness ,diet, abs, m - 186526530054

 

It’s Thankful Thursday today!! Be sure to think about something you are thankful for today. And/Or be extra thankful. The art of APPRECIATION is so powerful.  Reach out to and thank someone, you will be amazed at how much it impacts you in the positive!!

 

Our diet challenge for today is to eat some fish! Each day of the week we have a set diet challenge that is meant to get you thinking about your food intake and help you get out of the “grind” of eating the same things all the time.  Variety in food intake is vital for nutritional and mental reasons.  Try some fish today!  Tuna, Salmon and Talapia are some of the fish I eat.

 

This week’s diet focus is to Drink More Water!

With the weather warming up realize you may need to up your water intake from where it has been the past few months.  A good goal intake is at least half of your body weight in ounces daily, but often times up to 1 gallon a day is recommended for those with higher protein intake and for those who consistently workout.  Water is vital for flushing out toxins in your body and the transport of nutrients to your cells.  Key things to keep in mind are that when you initially up your water intake you may retain water for a day or two, but then your body will regulate itself and you’ll find that the consistent higher intake of water will help you NOT retain water.  Beware that too much water can be dangerous…if you find that you are cramping or constantly thirsty despite drinking tons of water or light headed, you may be consuming too much water and flushing minerals and electrolytes from your body.  If that’s the case lower your intake and consider supplementing with a good healthy sodium.

 

Our fitness focus for the week is building Endurance.

Endurance is your aerobic fitness. It’s what allows you to Go, Go, Go!! This week take some time to strive to be MORE ACTIVE! Here’s some ideas on how to increase your ENDURANCE:

 

  • Walk more- take your dog or kids for a walk, us a pedometer and measure your steps, strive for 10,000/day
  • Stand more- refuse to sit unless 100% necessary, try a standing work station
  • Do more cleaning- spring cleaning time of the year! organize, give away, sell unused items
  • Get out in nature- hike or bike on trials near your home, do some landscaping, outdoor planting, etc…
  • Join a running club or sign up for race, it will give you the motivation to hit the pavement.  BTW- running outside is so much more effective than on a treadmill, try it!!
  • Buy a heart rate monitor and USE IT!! Get in your aerobic zone and strive to stay there for 20, 30, 40, 50 or even 60 mins!! You’ll be amazed at how quickly your heart will get stronger and how fast your endurance improves!

 

That’s all for now!! Have fun with this challenge~ We can do it!!

-Michelle

p.s.

If you are a planner– each day’s workout is on my blog: http://buffmother.com/8470/8470/

OR

in the Team BuffMother Rally Room you’ll find details here:
http://www.teambuffmother.com/topic/every-day-in-may

 

 

The Key to your Motivation is to Encourage others!

www.BuffMother.com

“Get Buff”- Day 21

“Get Buff”- Day 21

We made it through the second 10 days~ 2/3 of the contest~ and guess what??? NOW it’s time to kick it in for ten days!!!  For these final 10 days- let’s be RELENTLESS!!!

 

Workout:

Workout # DAY #21
“Basics”

DAY

Exercises: Chest:
Bench
4sets of x10 reps
Legs:
Squats
4×10
Back:
Pull ups
2xfailure
ABS:
Knee ups
4×25
Crunches
2×15
1-2 mins between sets

 

Substitutions:

Bench: Push ups, wall push ups, DB Press, Chest press

Squats: Body weight squats, Band Squats, Dumbell Squats, Leg Press, Lunges

Pull ups: Band over hook pull downs, Pull downs, inverted/supine pull ups, DB rows, etc…..

 

Some video links-

http://buffmother.com/video

 

Today’s Diet Focus:

Drink more WATER! Strive for at least 1 gallon a day~ You need water to keep your body hydrated, kidnesy working properly, flush the toxins and fat out of your system.  Also be aware that you need more water to digest protein than any other type of food…so as you up your protein intake you need to up your water intake.

 

“Get Buff”- Day 11

“Get Buff”- Day 11

We made it through the first 10 days~ 1/3 of the contest~ and guess what??? NOW it’s time repeat the first ten days again!!!  For Day 11 we have the same workout as day 1 and same diet focus, day 12 the same as day 2 and so on…. The program is designed this way for many reasons:

  • THIS will give you GOALS!
  • you can compete with others performance on the same workouts (many of you posted GREAT ones in your blogs)
  • the first 10 days set a standard- now you can compete with yourself
  • you NOW know what each workout feels like, what weights challenged you, what exercises were your favorites, etc…
  • You can also challenge yourself to do better on each daily diet focus!! And try some of the strategies utilized by other contest members etc…
  • Gives you an opportunity to “get it right this time”

***Please note*** I will be adding to the number of sprints each week and giving you “optional EXTRAS” for your workouts.

Workout:

Workout # DAY #11
“Basics”DAY
Exercises: Chest:
Bench
4sets of x10 reps
Legs:
Squats
4×10
Back:
Pull ups
2xfailure
ABS:
Knee ups
4×25
Crunches
2×15
1-2 mins between sets

 

Substitutions:

Bench: Push ups, wall push ups, DB Press, Chest press

Squats: Body weight squats, Band Squats, Dumbbell Squats, Leg Press, Lunges

Pull ups: Band over hook pull downs, Pull downs, inverted/supine pull ups, DB rows, etc…..

Some video links-

http://buffmother.com/video

Today’s Diet Focus:

Drink more WATER! Strive for at least 1 gallon a day~ You need water to keep your body hydrated, kidneys working properly, flush the toxins and fat out of your system.  Also be aware that you need more water to digest protein than any other type of food…so as you up your protein intake you need to up your water intake.

~~~~~~~~~~~~~~~

Let’s get after it and keep our focus!! Consistency is key!!!

Your friend, Michelle

30 day “Get Buff”- Day 1

30 day “Get Buff”- Day 1

First off THANKS so much for joining in on our contest!! more info is located about the contest in yesterday’s blog– check it out: GET BUFF contest!!

The workout program** I’ve designed for our contest is very different from what I normally use in my own fitness program and in training the majority of my clients. This program is a  Full Body training routine! Every workout program has it’s advantages and I believe NOW is a great time for a FULL BODY plan! It’ll provide us some fun, FAST results!

For those of you new to fitness- a “FULL BODY” workout routine simply means that each time you lift weights you address your full body- so you will do exercises for your upper body and lower body all in the same workout.

Personally,  I am at a good point with my fitness MOJO, but I am greedy– I’d like some MORE MOJO!!

Currently, I’ve been struggling to get in my gym workouts with the chaos of the kids being activities and my preference to “play”- I would rather go hiking, spend time on my tractor, play tennis or go run sprints, than workout in the gym.  In order to find some MOJO for me and, YOU, my fellow TEAMMATES,   I put together a routine that will “shake up” our lifting routine, help us get back into lifting again, give us new insights, allow for muscle gain, and get us some FAST weight loss results!
** You are FREE to follow whatever workout routine you desire during the 30 days, this workout plan is for those who want to try it and those who don’t already have a plan to follow**

Workout:

 

Workout # DAY #1
“Basics”DAY
Exercises: Chest:
Bench
4sets of x10 reps
Legs:
Squats
4×10
Back:
Pull ups
2xfailure
ABS:
Knee ups
4×25
Crunches
2×15
Rest between sets 1-2 mins between sets

 

Substitutions:

Bench: Push ups, wall push ups, DB Press, Chest press
Squats: Body weight squats, Band Squats, Dumbell Squats, Leg Press, Lunges
Pull ups: Band over hook pull downs, Pull downs, inverted/supine pull ups, DB rows, etc…..

Need help with exercises?? use google or Here are Some video links- http://buffmother.com/video

“GET BUFF” CONTEST Diet :

A lot of results can happen in just 30 days of working out but if you really want to get results you need to FOCUS on your diet also.  For this contest we will have a “Daily Diet Focus” and OVERALL “5&5+” Diet goal:

OVERALL “5&5+” Diet goal:

By “5&5+” I am referring to serving guidelines- let’s put are focus on what TO Eat in a day vs. What NOT to eat:

5 proteins servings daily
AND
5 Fruits and veggies

+Plus FAT = what ever FATS come with those proteins, fruits and veggies (meat fats, dressings, oils, butter, etc…)

Don’t go overboard with “extra fats” and be WISE about your food choices- but PLEASE enjoy your food and fats in moderation. They are good for you and needed for a healthy body! (FYI- this 5&5+ fits perfectly into my hormonal timing diet recommendations for buffing …more info on that is in my books)

Like I said-“FOCUS on what we CAN EAT vs. what we can’t- FOCUS on Solutions!!!”

***NOTES ABOUT CARB INTAKE***

5 fruits/Veggies is the goal- CARBS are in many fruits and many veggies

it’s up to you on how few carbs you get in by the selections you make-

In an optimal weight loss “buffing” style diet (the 5-3-3-3)- you’d want about 3 of the choices to be CARB based (like fruit or complex carb veggies like sweet potatoes, etc..) and the other 2 from greens

BUT PLEASE let’s keep this simple! If you focus on 5 Proteins &5 fruit/veggies + the accompanying Fats you will lose weight!

Today’s Diet Focus:

Drink more WATER! Strive for at least 1 gallon a day~ You need water to keep your body hydrated, kidneys working properly, flush the toxins and fat out of your system.  Also be aware that you need more water to digest protein than any other type of food…so as you up your protein intake you need to up your water intake.

~~~~~~~~~~~~~~~

Let’s get after it and keep our focus!! Consistency is key!!!

Your friend,
Michelle

p.s. EXAMPLE ACTUAL WORKOUT~
Lifting~ “Basics” DAY#1- full body

Chest:
warm up- push ups 12 reps
Bench
45#x15 (warm up)
95#x 10 x 2sets
115# x 9 x2sets

Legs:
Squats
45×15 (warm up)
95×10
135x3x10

Back:
Pull ups 10, 8

ABS:
Knee ups
4×25 (set 1 after bench, set 2 after squats, set 3 after set 1 of pull ups, set 4 affter pull ups)
Crunches
2×15 (set 1 after set 1 of pull ups, set 2 after pull ups)

Extras:
play with kids- various activity
Hip lifts, rotation, boxing drills, stationary lunges with butt out, hip thrust, stretching, knee extensions (light- 2sets)- all between lifting sets
+ hiking in the woods for 2 hours

day 1 “Get Buff”

6 S’s of Success!

I’m here to report that my “Buffing Phase” is going quite nicely this month~ Yay!! I’m on track to be at a good solid 125 for the Warrior Dash race in 3 weeks!!

The past 2 days I’ve weighed in at 127!!!  And the cool thing is I’m at my “ovulation” time too~ NICE!!  It’s so nice to finally see the scale go down after months of being rather STUCK at 130!!

I attribute my success to a few things:

  1. SPRING TIME!! I have so much energy when it’s warmer out- I’m more active and I’m outside so much more
  2. SQUATS!! I am back to doing REAL squats and deadlifts–the smith version just isn’t the same!! I’m STOKING my fat furnaces!!
  3. SKIMPING on my CARB intake…I’m finally keeping my carbs under control! Eating less than 4 servings a day and upping my protein intake!
  4. SUPPLEMENTS~ consistentcy with supplements–Multi, Calcium, HT Pills, Fish Oil, Joint, Addrenal, NO2 and I’ve gone off of Creatine for a bit.
  5. SPINACH, salads and other greens– I’ve been eating my greens!
  6. SUPER focus on increasing my AEROBIC fitness– this helps your body build more mitochondria which helps a person burn fat!

Yesterday I had all intentions of going on a run, but I got sucked into working on the computer all day and then had to get ready to go to town.   I hopped into the shower and it dawned on me that I totally gapped out about going for my run!  OH Well…I had worked out 4 days in a row, so a day off must have been needed.

A run is on tap for today and then some OUTSIDE work on my farm.

Have a good one!!

Love,
Michelle

"Thin in 30"- Day 21

“Thin in 30”- Day 21

We made it through the second 10 days~ 2/3 of the contest~ and guess what??? NOW it’s time to kick it in for ten days!!!  For these final 10 days- let’s be RELENTLESS!!!

Workout:

Workout # DAY #21
  “Basics”

DAY

Exercises: Chest:
  Bench
  4sets of x10 reps
  Legs:
  Squats
  4×10
  Back:
  Pull ups
  2xfailure
  ABS:
  Knee ups
  4×25
  Crunches
  2×15
   
   
   
   
1-2 mins between sets  

 

Substitutions:

Bench: Push ups, wall push ups, DB Press, Chest press

Squats: Body weight squats, Band Squats, Dumbell Squats, Leg Press, Lunges

Pull ups: Band over hook pull downs, Pull downs, inverted/supine pull ups, DB rows, etc…..

 

Some video links-

http://buffmother.com/video

 

Today’s Diet Focus:

Drink more WATER!
Strive for at least 1 gallon a day~ You need water to keep your body hydrated, kidnesy working properly, flush the toxins and fat out of your system.  Also be aware that you need more water to digest protein than any other type of food…so as you up your protein intake you need to up your water intake.

~~~~~~~~~~~~~~~

Get after upping your intake~ it’s very important to help “flush” the toxins and fat out of your body!

I GULP it, lol!

-Michelle

"Thin in 30"- Day 11

“Thin in 30”- Day 11

We made it through the first 10 days~ 1/3 of the contest~ and guess what??? NOW it’s time repeat the first ten days again!!!  For Day 11 we have the same workout as day 1 and same diet focus, day 12 the same as day 2 and so on…. The program is designed this way for many reasons:

  • THIS will give you GOALS!
  • the first 10 days set a standard- now you can compete with yourself
  • you NOW know what each workout feels like, what weights challenged you, what exercises were your favorites, etc…
  • You can also challenge yourself to do better on each daily diet focus!! And try some of the strategies utilized by other contest members etc…
  • Gives you an opportunity to “get it right this time”
  • you can compete with  performances of others on the same workouts (many of you posted GREAT ones in your blogs)

***Please note*** I will be adding to the number of sprints each week and giving you “optional EXTRAS” for your workouts.

Workout:

Workout # DAY #11
“Basics”DAY
Exercises: Chest:
Bench
4sets of x10 reps
Legs:
Squats
4×10
Back:
Pull ups
2xfailure
ABS:
Knee ups
4×25
Crunches
2×15
1-2 mins between sets

 

Substitutions:

Bench: Push ups, wall push ups, DB Press, Chest press

Squats: Body weight squats, Band Squats, Dumbell Squats, Leg Press, Lunges

Pull ups: Band over hook pull downs, Pull downs, inverted/supine pull ups, DB rows, etc…..

 

Some video links-

http://buffmother.com/video

 

Today’s Diet Focus:

Drink more WATER!
Strive for at least 1 gallon a day~ You need water to keep your body hydrated, kidneys working properly, flush the toxins and fat out of your system.  Also be aware that you need more water to digest protein than any other type of food…so as you up your protein intake you need to up your water intake.

~~~~~~~~~~~~~~~

Let’s get after it and keep our focus!! Consistency is key!!!

Your friend,
Michelle

Happy Easter!!

First off~ Thank you JESUS for giving your life so I can be FREE Forever! He is ALIVE in my life, I feel his power and strength every day!! HOORAY!!!

We had a good EASTER weekend filled with family and love…

The day started off with easter baskets, yummy eggs with spinach and church. After church we had an egg hunt…it was COLD- so about 40 kids had to fight over only 5000 eggs, lol!! Tia got picky and determined that only the eggs that were “together” were worthy of her taking. And Layla only chose purple eggs…because they “are just so pretty”!! Needless to say we have WAY too much candy in our house at this moment, but I seem “over it” this year! Have I truly finally broken my candy addiction??? If so, it is a miracle for sure!! Maybe the last 4 years of attempts at discipline, learning how BAD sugar is for me, replacing bad habits with good ones, taking my SUPPLEMENTS~ just maybe it is finally clicking and eliminating my carb addition?? Or maybe it is a miracle, because I was not tempted much by the treats today and when I did indulge no true happiness was found~ SWEET!!!

Well on with the day…after easter egg hunt 1…we ate, I napped with my little Layla in her toddler bed– it was a tight fit but a great way to spend easter- SLEEPING!!

Then off we went to easter egg hunt 2 with dessert, etc.. good visit with “the cousins” and the kids were SOOOOO cute yet again!

After getting home, I realized I was full of toxins, so headed out for a release- a run!I felt so much better and am READY to hit it tomorrow.

This week has been successful in rebuilding my weight lifting base at the gym

In total I did (Sunday to Sat):
6 lifting workouts (2back, 2legs, 2 chest)
0 interval/cardio

I’ve encouraged others through the RR and bodyspace
I overcame a slight neck/shoulder injury by modifying my workouts
I did good on eating greens and upping my protein intake!

My POA for next week is:
Lift 6 days-Continue to rebuild a good strength base I will be boosting most exercises will be (4×10,8,6, 10)
2 interval sessions- Ease back into running twice next week (chest day)…I get to wear my new shoes!!
Be good on my diet– EAT to perform!!

Yesterday, I did my 2nd leg workout of the week!!
I was still a bit sore from Tuesday’s workout in my VMO, quads and hammies–but I still did it and expect to recover more quickly as I become consistent in my lifting again. Also, my neck/shoulder is still a bit sore, but getting better.

Warm up
11min r-bike
squat- all reps very slow controlled really focusing on form and stretching my hips
45×10
95×10
115×10
135×10

Dead lifts
135x10x3 (last set wide stance)
Seated Calves
110x10x3

Smith lunges
50plus machinex12x2
70plus machinex10x1

knee extensions
90×10
110×10
130x10x2

leg curls
70x10x2 (super focus on butt)
80×10

rotary calf press
180x15x3

Old school abs
40×2 sets
cats 2 sets of 3 each direction
straight leg ups on r-chair 15 front 5 each side

Russian squat machine
25 reps felt good to stretch it on these.

Have a SUPER week yourself!!

xoxoxo~

BuffMother!

P.S. this made me laugh!

BuffMother! Diet Basics

BuffMother! Diet Basics:

I have tried and failed on the following diets: low fat/high carb, Atkins, Zone, Body For Life, the apple diet, the cabbage soup diet, slim fast, the diabetic diet, and the food pyramid. The results and side effects of each were just not worth the pain. But, the diet I have successfully followed over the last 2 years is flexible, satisfying and very effective. I believe I have found the diet keys to being buff 365 days a year! It is the BuffMother Diet.

Main key points: Protein, Water and Planning

The focus of my diet is simple. Eat enough protein and drink enough water and you will be successful. Oh yeah one last component- planning. I am talking about hunger planning. Don’t eat if you don’t have true hunger pains. The #1 problem with obesity today is that people are eating for every reason, except that they are truly hungry.

Protein, Water and Hunger Planning. It is that simple!

How much Protein?

Eat your goal bodyweight in grams of protein daily. I want to weight 125; therefore I want to eat 125g of protein a day. Each gram of protein has 4 calories, so I should have at least 600 calories a day from protein. And remember that calories from protein require about 1 calorie per gram to digest, so think more like 3 calories per gram of protein!

Ways to succeed in eating your protein:

  1. Always have it handy and quick to eat: boiled eggs, cooked chicken breast, canned chicken, tuna and salmon, beef jerky, deli meat, etc.
  2. When planning your meal think protein first, next green veggies and lastly carbs.
  3. Find a good protein supplement and use it. My staples are a good vanilla, chocolate and fruit flavored protein. I usually mix it in just water and a couple scoops at a time (40g). It is a quick easy way to keep my protein intake on track.

How much Water?

As much water as you can possibly drink: the more, the better. You will feel better and lose your fat faster if you have a lot of water. Your body is almost all water. The more muscle you have and the more protein you eat, the more water your body needs. In order to flush all the toxins out of your cells there must be a lot of water available. If you need an amount I would say 1 to 2 gallons a day.

Ways to succeed in drinking your water:

  1. Keep water bottles in you car
  2. Keep water on your desk, by your refrigerator, and by your sink
  3. Drink it don’t sip it. Aim for 10 big gulps every time you drink.
  4. If you get up in the middle of the night, slam a bunch of water.
  5. Drink it immediately in the morning
  6. Always drink water during your workouts

How much Hunger Planning?

I only want you to eat when you have true hunger pains. This means you need to tune into your body and let it tell you when it truly needs to eat. There is no magic time limit between meals, however the average is 3 hours. If you feel hunger pains, follow these three steps of hunger planning:

  1. Drink an 8 oz. glass of water.
  2. Wait 10 min. to see if those pains persist.
  3. If so, simply eat. If not, wait until the pains return and then eat.

This way you will learn to tune into your physical needs for food vs. the mental need.

What else do I eat????

A healthy diet is the goal. Don’t ever embark on a diet that you can’t see doing the rest of your life. My philosophy is to constantly strive for improvement in regards to the balance, nutrition and portion size of my diet.

About 30% Carbohydrate

That is between 3-4 servings of carbs a day. Plenty for your energy and nutritional needs. Have a carb at breakfast, pre workout and post workout and then one more throughout the day.

About 30% Fat

I know many of you think that you need to cut almost all the fat out of your diet to lose weight. I think that is a recipe for disaster! You need fat for satiety and sanity. If you have a meal with no fat, you will be hungry again within 2 hours. By adding more fat that same meal will keep you satisfied for 3-4 hours. A little fat goes a long way! At times, I eat cheese, salad dressings, olives, hamburgers, brats, real pepperoni, rib eye steaks, ribs, etc., and I am leaner now than I was when I ate a diet with 15% fat. You just have to be in control and not overdo the fat. Everything in Moderation!

Lots and Lots of Greens:

Green veggies or lower carb veggies have been a lifesaver for me. They are so low in calories that you can eat until you’re full! Not to mention how great these nutrient packed, earth grown treats make you feel. So eat your greens. At least 2 huge servings a day!

Additional Tips:

Water is considered any non-caffeinated, non-sugared drink.

To speed up weight loss, cut out all treats and omit a serving of carbs.

If you are really hungry, try adding more greens or protein to your diet.

Eating for the right purpose is just a part of my BuffMother! Nutritional plan. If you would like further assistance from me in regards to your diet you can purchase a online training program that includes a complete workout and diet plan.