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6pack of 7UP: “Fab Abs” Day 22

The COUNTDOWN is on– Our 28 days to a tight tummy only has 6 days remaining!! 6,5,4,3,2,1–0!!  Be prepared to KICK IT IN!!!

Today’s challenge is to do the “6-pack” of 7up

Repeat 3x’s
“7”- 7/7/7 sit ups 7 front and 7 to each side
“U”- Upper rotations 7 each direction- think MATRIX
“P”- Puppet abs 10 front/10 sides /10 free play

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Ab wheel or Repeat: “Fab Abs” Day #7

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.

Summary of Fab Abs contest posts:

Info and Instructions: “Fab Abs” Day 0

30 Ab exercises: “Fab Abs” Day 1

After Baby ABS! “Fab Abs” Day 2

6 pack of COKE: “Fab Abs” Day 3

Sit up Test: “Fab Abs” Day 4

“T” abs challenge: “Fab Abs” Day 5

After running ABS: “Fab Abs” Day 6

Ab wheel or Repeat: “Fab Abs” Day 7
Let’s get ready to SEE some fun SECOND WEEK results!!

-Michelle

p.s. an AB wheel is a super fun inexpensive piece of equipment but if you don’t have one you can do a similar exercise as a substitution (ball roll ups,  full sit ups, hanging knee ups, etc…)

The Key to your Motivation is to Encourage others!

www.BuffMother.com

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

28 days of Christmas: Day 16

XMAS: Day 16~ Abs/Core

EVERYDAY our focus is on ABS and core…be sure to work your abs often and consistently!!

Abs, Core, Obliques, 6 pack!! Focus hard ~ it rocks to be SHREDDED!! Here’s some video links of some FAVORITES of mine.  What are your favorite AB Exercises??

knee ups on ottoman
decline sit ups
Roman chair knee ups
Ab Crunch- Isolation
STANDING ABS
Dancing- ab twist

 

Knee ups on ottoman

Decline sit ups

Roman chair knee ups

Ab Crunch- Isolation

STANDING ABS

Dancing- ab twist

Please share or comment on the videos~

Thanks,
Michelle

 

My ABS secrets revealed!

 

Today I am sharing my AB Secrets with YOU!! this detailed video is an instructional how to for my book “AFTER BABY ABS”

The book is available in my store– you get the ABS book free with the purchase of my Best SELLER “Hormonal Timing”

Sale!Printed-Book-Special

Printed Book(s) SPECIAL!!

$49.90 $29.95

Buy product


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

ABS–CPTME….SIMPLE 7 for 7

Passive Abs
Sit ups- hands on hammies
Vacuums!! 10- 10 seconds daily
Knee ups- roman chair are best
Traditional AB crunch
Ball Crunches
Cats/Dogs

 

I know you can regain your beautiful tummy, after babies— just use the info and put in the work!!
Love ya,
Michelle

Got it done!

I got in a ton of sleep last night 10 hours- I had a rough cday 1 yesterday- lots of tummy/back cramps! and then got up- had some coffee and whey- then went for a run!

i did 1 min on:off intervals at 4,6,8, 10 mins and then ran steady for 5 mins to recover some- then did 4 more intervals at 16, 18, 20, 22 mins. A couple times I had to walk a bit in there…but ran for a total of 24 mins in all.

And then I came home had a half of a protein/carb bar and some preworkout drink called “RAPTOR” by NRG-X labs to fuel me for a good chest tri workout:

Warm up
Chest press
70×20
90×15

Bench
45×15
95×10
115×6
135×6 all me!!!
155×4 help for all
135×4 +2 with help

Incline flys
35’sx8
35’sx10

Dips
10
7

Bench dips
20, 15

sit ups- 1 set of 30 reps

We may play some tennis later…but for now I have some work to do.

I am happy that I got it DONE!

-Michelle

p.s. today is cday 2 and I feel so much better- I weighed 130 with all my clothes and shoes on this am- so I am guessing I’m at around 127-128

Got it done!

Submitted by BuffMother on Sat, 2010/09/04 – 1:57pm

I got in a ton of sleep last night 10 hours- I had a rough cday 1 yesterday- lots of tummy/back cramps! and then got up- had some coffee and whey- then went for a run!

i did 1 min on:off intervals at 4,6,8, 10 mins and then ran steady for 5 mins to recover some- then did 4 more intervals at 16, 18, 20, 22 mins.  A couple times I had to walk a bit in there…but ran for a total of 24 mins in all.

And then I came home had a half of a protein/carb bar and some preworkout drink called “RAPTOR” by NRG-X labs to fuel me for a good chest tri workout:

Warm up
Chest press
70×20
90×15

Bench
45×15
95×10
115×6
135×6 all me!!!
155×4 help for all
135×4 +2 with help

Incline flys
35’sx8
35’sx10

Dips
10
7

Bench dips
20, 15

sit ups- 1 set of 30 reps

We may play some tennis later…but for now I have some work to do.

I am happy that I got it DONE!

-Michelle

p.s. today is cday 2 and I feel so much better- I weighed 130 with all my clothes and shoes on this am- so I am guessing I’m at around 127-128

Boring blog!

**WARNING** this may be the most boring blog in the history of blogging! It’s cycle day 25 and I feel completely uncreative and too scattered to think of anything interesting to post.

My workout was a success only because I did it!

Warm up
Stair mill 6 mins- that’s all I could muster

Squats
45×10
95×10
115×10
135×8
155x6x2sets

Dead lifts
45×15
95x10x2sets
115×10
135×10- recent HIGH

Smith Lunges
90x10x3
140×6

one set butt squats

A couple sets of leg extensions and one of abduction and on of abduction

one set of incline sit ups
2 sets of standing boxer move abs

Now we are eating spagettii!

OH and I have been vacuuming, have you??

your boring buffmother,

MIchelle

"Just Do It!”- WINNER!!

Just Do It!”- WINNER!! Lora of Canada!!

Congrats to our winner Lora for an amazing job in our “6 week Just Do It Contest!!!”

I am so proud of how she ATTACKED and came out VICTORIOUS!  Her First place Prize = a FREE 3 month membership to the Video Coaching Area (www.buffmother.com/videocoaching)- a $125 value!!

TESTS Start Test Date___1/18___ Start score End Test Date___3/01___ End score Changes
Height 67.25 in (5’7.25”) 67.25 in (5’7.25”) same
Weight 154.4 148.6 -5.8#!!!
Bust 35.5 35 -.5 in
Waist 28.5 27.5 -1 in
Hips 39.25 38.25 -1 in
Thigh 22.5 347.4 22 338.6 -.5 in (-8.8)
Balance Right Foot 3 min 17 sec 5 min – then arms too tired
Balance Left Foot 3 min 43sec 7 min 5 min 2 sec – then arms dead 10 min +3 min
Jump 100 in – minus height of 87in 13 in 102 in – minus height of 87 in 15 in +2 in
Sit ups 21.5 21.5 33 33 +11.5
Push ups 15 15 30 30 +15
½ mile run 4 min 14 sec 4.23 min 3 min 51 sec 3.85 min – 23 sec
Other Illiac – 8mm

Tricep – 20 mm

Thigh – 24 mm

Illiac – 5.5 mm

Tricep – 17.5 mm

Thigh – 19 mm

-2.5 mm

-2.5 mm

-5 mm

Score totals 408.13 430.45

Basic info

Lora Carter
Northampton, New Brunswick, Canada

Age- 26
Mother of 3 girls ages5, 4,and 15 months

Lost 6#  and increased in Fitness!!

Your Thoughts

Are you happy with your results?

Yes!! I am encouraged to keep going knowing that I am not stuck with the way I look now.  These past 6 weeks, I have been rewarded with real weight lose without starving myself.  I am also way stronger now, then I have been in a long time.

Did you surprise yourself during any portion of the contest?

Yes, I was so surprised at my weight and caliper readings that I had to take them several times.  Also, I am starting boosting right now, so I am not at my skinniest but I can tell that things are changing.

Did you enjoy this type of contest? Why?

Yes.  I think it is great to have a contest where you can compete with yourself.  I plan on doing this contest again in the future.

Any other thoughts input ideas revelations you’d like to share?

I would like to first thank my Lord Jesus Christ for giving me life, health and breath in HIM.  Without these things given to each of us as a gift we could do nothing.  Each of us has to find what works best for us.  Up until I started actually tracking my cycles and started really making use of the Buffing and Boosting stages, I did not see large changes.  I would like to encourage others who may be struggling to learn to chart their cycles and keep track of what they are eating.  Once you start doing this you can make use of your hormone cycle.

SX70- Phase 1 upperbody workout example

Hiddy HO!! I woke up singing this beautiful morning, ”good morning, good morning, good morning it’s time to rise and SHINE!!!!”
I’ve had some questions about HOW TO do the workout detailed on this post:

http://blog.buffmother.com/2628/sexy-in-70-sx70-phase-1-workouts/

So….

Here’s a SUPER detailed

Phase 1 workout example: “Upper Body, ABS and Intervals”

Start with a warm up~ I like to do 10 min of the Recumbent bike(r-bike).

EXERCISE #1- BENCH :Then I head over to where I am going to do a little warm up for my first exercise. BENCH or Chest press: I start by doing a warm up set that I don’t count as a real set. Bar x20 reps and then stretch and maybe do a few more reps- It’s always good to be “lubed up”.

· Set 1 of Bench: 95# x 10 reps…then move right into doing my abs

· Set 1 of ABS: The ABS exercises are up to you~ I’ll do knee ups on the bench first: 30 focused in eccentric….then go right back to bench. Remember “I am buffing”, so I want little rest between sets and I want to keep my heart rate up.

· Set 2 of Bench: 115# x 10 reps

· Set 2 of ABS: 25 knee ups- 15 to the front 5 each side

· Set 3 of Bench: 115×8…I died, so I didn’t make 10 reps. BUT that’s okayEXERCISE #2- Pull ups: I like doing these a variety of ways… starting with the hardest way first- full body weight. Then assisted and then some inverted ones.

· Set 1 of Pull ups: 10 reps..YAY!! that’s a good number for me!

· Set 1 of ABS: Old School sit ups x60 reps

· Set 2 of Pull ups: 20# assited x10…slow and controlled full stretch lifting my chest to the bar (think Proud Rooster)

· Set 2 of ABS: Old School x45 reps

· Set 3 of pull ups: Inverted x10 reps really focused on biceps—MY PIPES! Exercise #3- FLYS: you can do them as flat bench, incline or cable

· Set 1 of Flys (incline for me): 30 # dumbbells x10

· Set 1 of ABS: Hanging sit ups x25 reps

· Set 2 of Flys: 35’sx10

· Set 2 of ABS: Hanging sit ups x15 reps

· Set 3 of Flys: 35’sx10 EXERCISE #4- Rows- An important tip when doing these keep your chest lifted and squeeze your should blades together at the end of the movement…if you don’t have access to this machine you can do bent over rows with DB’s or a weight bar.

· Set 1 of Rows: 100×10

· Set 1 of ABS: Vacuums (standing with hands on knees) 3 reps of 15 secs

· Set 2 of Rows: 110×10

· Set 2 of ABS: Vacuums (standing with hands on knees) 3 reps of 15 secs

· Set 3 of Rows: 110×9…I couldn’t do any more than 9. BURN OUT EXERCISE! Push ups 15 reps or to failure

· Set 1 of Push ups: 20 military style

· REST for about 1-2 min…do some stretching

· Set 1 of Push ups: 15 military style+ 3 on knees~ whew!! That burned!

NOW it’s time for intervals…doing your intervals RIGHT after a lifting workout is a good way to burn extra fat. You’ve used up most of your glucose stores from your lifting so your body is now set to burn more fat for fuel.

Here’s MY actual Workout- this was A  BUFFING VERSION:

10 min
Warm up
r-bike

#1
Bench/Chest Press 3×10(buffing); 3×6 (boosting)
lbs.
95×10
115 x10
115×8

abs between sets of bench
2sets
Knee ups
30
25

#2
Pull ups 3×10(buffing); 3×6 (boosting)
Under hand x 10
20# assist x 10
inverted x 10

abs between sets of pull ups
2sets
Old school
60
45

#3
Flys 3×10(buffing); 3×6 (boosting)

10 x 10
10 x 10
10 x 10

abs between sets of Flys
2sets
Hanging
20
15

#4
Rows (buffing); 3×6 (boosting)

10 x 10
10 x 10
10 x 10

abs between sets of Rows
2sets
vaccums
3 for 15sec
3 for 15sec

BURN OUT!
Push ups – military
2×15reps or failure
reps.
20
15+3 knees

Here is a breakdown of my interval run:

I took my time warming up then did 8 intervals all recovery mins were at 7.5 and the incline was at 2% the entire time:
4mins of warm up
9mph for 1 min: 7.5 mph for 1 min- repeated 8 times :)

cool down by walking for about 3-4 mins.