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Want SORE abs?: “Fab Abs” Day 10

Hello, hello!!!  Guess what??  I RARELY GET SORE ABS!!! BUT…When I do I am sure to write it down- the following workout KILLED my abs–

So…I thought I’d share my “AB Kill” workout for our Day #10 Fab Abs Challenge

#1 Run several sprints*- 100m as fast as you can GO! (Do 4-6 as hard as you can go with full recovery between)…
#2 Do HIGH KNEE DRILLS (2 sets of 30meters)…

#3 Old school sit ups- about 200 of them…These were right after sprints

Then add in these exercises throughout the rest of your day or workout:

#4 Roman chair/Hanging knee ups- about 60 total (2-3 sets of 20-30 is good)…
#5 Knee ups on a bench 2 sets of 30 reps….
#6 Ab hyper-extensions (like a back bend on the lower back extension machine or you can do it on the ball)- lower slowly 2 sets of 10-15 reps….

#7 AB wheels 1-2 sets of 15 reps…

Try it and Let me know if you get sore!!

* if you can’t “sprint” try doing super intensity 20 to 30 seconds on the bike, elliptical or stair mill or some other form of intervals instead
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Have a kick-belly day #10! LOL!!
-Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

“Get Buff”- Day 19

“GET Buff”- Day 19

Workout:

 

Day #19
Sprints!
Run 10 mins
4x100m sprints
run 4 mins
Full recovery 2-5 mins between sets.  Push hard run FAST!! Each sprint should take only 15-20 seconds of all out effort

Today’s Diet focus:

Supplements- TAKE THEM! learn about them, review them, buy them, organize them, experiment with them, etc….

Often times we have the best intentions when purchasing supplements and then they sit in the cupboard and ROT!  Don’t let that happen! Take your supplements daily- they do help!!

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Body, Soul/mind and Spirit are synergistic; they work together. Take some time today to address your “mental and spiritual fitness” and you will find being fit in BODY will comes much less effort.

 

Your friend,

Michelle

“Get Buff”- Day 9

“Get Buff”- Day 9

Workout:

 

Day #9
Sprints!
Run 10 mins
3x100m sprints
run 4 mins
Full recovery 2-5 mins between sets.  Push hard run FAST!! Each sprint should take only 15-20 seconds of all out effort

Today’s Diet focus:

Supplements- TAKE THEM! learn about them, review them, buy them, organize them, experiment with them, etc….

Often times we have the best intentions when purchasing supplements and then they sit in the cupboard and ROT!  Don’t let that happen! Take your supplements daily- they do help!!

~~~~~~~~~~~~~~~~~~~~
Body, Soul/mind and Spirit are synergistic; they work together. Take some time today to address your “mental and spiritual fitness” and you will find being fit in BODY will comes much less effort.

Your friend,
Michelle

 

“Get Buff”- Day 4

30 days “Get Buff”- Day 4

Workout:

Day #4
Sprints!
Run 10 mins
2*x100m sprints
run 4 mins

Time between Sprints= full recovery  2-5 mins
*each time we sprint we’ll add more reps to the workout…if you are truly pushing hard, you’ll get really sore from just 2.  If you’ve already been using sprints in your workouts, you can do more than 2 🙂

Sprints EXAMPLE-

Then last evening,  I had a good run~

I ran 2 times around my block- about a 10 min run (.7mi each block)
rested (walked) for 1.5 mins
Sprinted 100m- fire hydrant to fire hydrant on the street in front of my house
rested (walked) for 2 mins- walked back to starting place
Sprinted 100m
rested (walked) for 2 mins

As an extra I ran 1 more time around the block (5mins)

Here’s a video on how to sprint for you-

 

Today’s Diet focus:

No dairy

 

Hope you are on track to get results…30 days isn’t a long time so be sure to make every day count. Focus, Focus, Focus!!

-Michelle

Don’t forget your hiney!

I’ll post my full blog later, but I wanted to share today’s contest link with you~
The HAM workout correlates with the workout program I put in the forum on day #7.  Please download that if you have not yet.
We are nearing the halfway point in this 3 week contest– do you feel you’ve made any progress on your HINEY?!
Day 8 was a Summary of our previous week, and info about the 2 week plan.

As we go through the next 2 weeks I’ll post the day’s suggested workout. I’ll also be posting “HOW TO DO” the sandwich butt routines.

Today’s workout:

Lift Lower
Body
  1. Squats- 4×10
  2. Dead Lifts- 4×10
  3. Lunges -4×10
And
ABS
between all
sets!
Tips:
  • Challenge yourself to lift heavy enough to where by each 8-10 rep you feel like you may not be able to complete the move.
  • Take time between sets to recover- it is NOT a race!
  • Be sure to do each move very deliberately focused on your BUTT!
  • For single leg moves (lunges) be sure to alternate starting legs and in Dead lifts alternate hand position if you are using an over-under grip.
keep working it!!
-Michelle

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

"Thin in 30"- Day 19

“Thin in 30”- Day 19

Workout:

Day #19
Sprints!
Run 10 mins
4x100m sprints
run 4 mins
Full recovery 2-5 mins between sets.  Push hard run FAST!! Each sprint should take only 15-20 seconds of all out effort

Today’s Diet focus:

Supplements- TAKE THEM! learn about them, review them, buy them, organize them, experiment with them, etc….

Often times we have the best intentions when purchasing supplements and then they sit in the cupboard and quickly become expired!  Don’t let that happen…Take your supplements daily- they do help!!

~~~~~~~~~~~~~~~~~~~~
Body, Soul/mind and Spirit are synergistic; they work together. Take some time today to address your “mental and spiritual fitness” and you will find being fit in BODY will comes much less effort.

Your friend,
Michelle

"Thin in 30"- Day 9

“Thin in 30”- Day 9

Workout:

Day #9
Sprints!
 
Run 10 mins
3x100m sprints
run 4 mins
 
 
Full recovery 2-5 mins between sets.  Push hard run FAST!! Each sprint should take only 15-20 seconds of all out effort
 

Today’s Diet focus:

Supplements- TAKE THEM! learn about them, review them, buy them, organize them, experiment with them, etc….

Often times we have the best intentions when purchasing supplements and then they sit in the cupboard and ROT!  Don’t let that happen! Take your supplements daily- they do help!!

~~~~~~~~~~~~~~~~~~~~
Body, Soul/mind and Spirit are synergistic; they work together. Take some time today to address your “mental and spiritual fitness” and you will find being fit in BODY will comes much less effort.  

Your friend,
Michelle

Exciting Day 1

My day started with the exiting news that Osama bin Laden is DEAD! cheerleaders …it’s been a long time coming!  I’m so happy to hear that our troops were successful and we AMERICANS have a great reason to celebrate today!!

Excitement for our Sizzilin’ in 6 contest has been flowing in all day- We’ve had TONS (several hundreds) of people sign up for the contest and I can’t wait to see pounds of fat melt off the hundreds of ladies who are committed to the contest.

In today’s Day 1 email I assigned you 4 tasks-
#1- Visit my the blog post to get the day’s workout and motivation  (all of these are public www.blog.buffmother.com)
#2- Clean up your diet- commit to limiting or eliminating candy/dessert/alcohol for the contest
#3- Take starting stats and pictures (get this done this week)
#4- Post daily comment on the featured blog post on www.blog.buffmother.com for your accountability

Items #1 and #4 are things you should plan to do the entire 42 days of the contest…by reading a daily reminder about the contest daily and posting a comment you’ll be helping yourself and everyone else stay engaged and involved.

My day 1 has been so full of excitement that I’m just now prepping for a workout.  My Monday’s are always busy and often a rest day, but since I’ve committed to working out “EVERY DAY IN MAY” I’d better get it done!! In May of 2009 I did the same challenge successfully- so I know it can be done: http://blog.buffmother.com/1098/i-did-it/

My plan is to do Upright bike/push up/seated sprints as a circuit for my intervals- bike 2 mins, 15 push ups, sprint with my arms only 50 reps- repeat 5 times.

Time for this Momma to get her sweat on!

-Michelle

UPDATE- I did it, done at 10:40PM

Got my workout done- it was a good one- took just about 20 mins:
Upright bike/push up/seated sprints as a circuit for my intervals- bike 2 mins, 15 push ups, sprint with my arms only 50 reps each arm- repeat 5 times.
Fyi on those seated sprints (great for any one with leg injuries) this is what I mean: Sit on your butt on the floor with your feet out in front of you and mover your arms like you are jogging- after 1 min move your arms like you are sprinting fast!! do that for 60 seconds- rest for 1 min with jogging speed arm movement- repeat. It’s a great interval workout without using your legs~ ♥ NO EXCUSES!!

Focused On Solutions!

I am keeping Focused on Solutions in my life this week~ POSITVE MENTAL ATTITUDE!! YES!! I am victorious!!

DH and I took yesterday of of tennis but we did lift, an upper body a “Push/Pull” workout:

benched
seated row

dips
lat pulls

Shoulder press
Shrugs

Then today I got up and did a 10 min run followed by 4- 100meter Sprints…and then we played tennis for 1.5 hours in the HOT HUMID weather! I think I sweat about a gallon of water!

I’ll be set to start buffing next week!! YAY! I can’t wait for my brain to start working again~!!

FYI- The crazy hormones made me weigh in at 133 yesterday~ 5 pounds of water over night! I am back down to 128 again today!! YAY!

I gotta go find a solution to my starvation!

See Ya!!

-Michelle

POA goal cross off chart- from Sunday (7/11) to Sunday 7/18)

Lift (1) Sprint (1) Tennis(1)
Lift (2) Sprints (2) Tennis(2)
Lift (3) Run (1) Tennis(3)
Lift (4)
Lift (5)