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6pack of MUG: “Fab Abs” Day 20

Saturday Feb 21st; Day 20 Repeat day 11- 6pack of MUG: “Fab Abs” Day 11

In honor of my love for ROOT BEER~ the “Fab Abs” Day #20 Challenge is to do the 6pack of “MUG” ab workout

the “MUG”~ repeat circuit 3x’s
“M”= Mountain Climbers x30 reps
“U”= Underbutts on floor x 10
“G”= Good Morning ABS with vacuums 3x’s 10 sec


Check in with a comment when you are finished!!
Have fun!!
-Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

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

 

 

6pack of MUG: “Fab Abs” Day 11

In honor of my love for ROOT BEER~ the “Fab Abs” Day #11 Challenge is to do the 6pack of “MUG” ab workout

the “MUG”~ repeat circuit 3x’s
“M”= Mountain Climbers x30 reps
“U”= Underbutts on floor x 10
“G”= Good Morning ABS with vacuums 3x’s 10 sec


Check in with a comment when you are finished!!
Have fun!!
-Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

“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

Good start to week 2!

HI YA!!

Today’s been another busy day!  I’ve managed to fit in my workouts each day this week. Monday Bike in am then Chest/Tris/Run in pm, Tues Bike in am then Legs in pm, Wed Bike in am then Back/Sh/Bi/Run in pm. I’ve also been killing my abs and doing vacuums~ VERY SORE STILL! Now it’s time to REPEAT those 3 days to finish out a killer week of workouts.

Today, I had 3 meetings in town, got the dog groomed and also hit Sam’s Club for some food shopping. On the way home a massive storm hit, the sirens were even going off and the kids got held at school extra long because of it! It was a SCARY drive home!

I made it and have what feels like a million things to complete prior by tomorrow.  There’s no way I’ll be able to get everything done, but I still plan on trying and all the while striving to keep my SEXY FOCUS!

Today’s post is all about keeping SEX a priority in your life!

Thanks to all of you who joined in our chat! It was an AWESOME time!! I really love how we can connect like that. Please join us next week for our next one!
Time to get rollin’ on my workouts and work for today.
I love ya my sexy friends!!
-Michelle

Workout Demo: Experienced Buffing Chest/tricep/abs~ SSS wk 01

SSS week 01- Workout Demo: Experienced Buffing Chest/tricep/abs

During the SSS contest  you’ll be directed to several YOU TUBE videos that will give you tons of training and support thorugh the 10 week journey.  PLEASE COMMENT on the VIDEOS~ each comment helps make it possible for me to do FREE CONTESTS like this one.

Chest/Tricep/Abs (From the EXPERIENCED level download- PH. 2 buffing workout): Experienced Buffing Chest Workout- . It’s an actual workout by BuffMother…I detail how I workout, the pace, the lifts and the strategy; focused on CHEST and TRICEP with abs and intervals..

Part 1- Intro and Warm Up

Part 2- Bench and Push ups and some ABS!

Part 3: Incline Flys and Knee ups

Part 4: Tricep Extensions and Vacuums

Part 5: Tricep Kickbacks

Be HAPPY in the process~ Shine in 49: Day 37

HI!! my Happy Friends!! I am so happy you are my friends~ I am a very lucky lady!

Sunday,  we didn’t make it to church but we did watch a message on TV by Joel Osteen– He spoke about REDEEMING our TIME. Meaning to use our time wisely and to be HAPPY in the process. It does no good for us to WASTE our time on being negative, grumpy, worried, stressed, anxious, bitter, unforgiving, jealous, etc….

The message was a great reminder to me to be HAPPY NOW~ to enjoy the JOURNEY toward my goals~ to JUST be happy!! I am going to focus hard on this…I want to be known as a happy person by everyone I know!!

My goal for this next week is to add in more cardio and to simply eat  HEALTHY!!
I’m starting my buffing phase today, just in time to see some nice FINAL results for our
contest– we have just 13 days left!!

Our mini-challenge for this 6th week is “NO DAIRY”~

My POA for the week is to do my MINI-CHALLENGE of NO DAIRY, get more intervals/cardio in, and to get back to more of a non-vacation attitude…Memorial Day is OVER!  I missed my workout yesterday- so my streak ended at 14 days of working out in a row– my goal is to keep striving to workout every day until my b-day– so despite not hitting my goal 100%, I am still going for it!!  I keep fighting even if a lose a battle once in a while!
T-Legs and run hills
W-back, intervals (bike)
Th-chest, intervals (running)
F-Legs
Sa-Back, intervals (running)
Su- small shoulder workout and abs

Happiness Rocks!!

 

Love your Happy friend,
Michelle

P.S.
**My Workout Plan for TODAY**
(TUESDAY for many of us)
Warm up- 6 minutes of cardio- any type… ease into it, prepare your body and mind for an effective workout.

Lower Body #1, ABS and Intervals
1- Squats– 3 sets of 10 (3×10)
…first set medium wt. warm up, second set heavier, heavier if needed ;
last set 10th rep should be close to failure.

(At Home Option): DB Squats-
ABS:
Roman Chair Knee UPS- 2×20; Rest 1min

2- Smith Lunges– 3×10

ABS: Ball Crunches- 2×15; Rest 1 min

3- Knee Extensions-3×10
ABS:
Standing High Knees- 2×20 each leg; REST 1 min

4- Leg Curls– 3×10 (At Home Option: Ball Leg Curls)-

ABS: CATS/DOGS- 2x 3 reps of each position- holding both up (CAT) and down (DOG) for 5 seconds each

5- Calf Raises– 3×10

ABS: Vacuums- 2 x 5: 10 second vacuums (10-20 sec rest between reps)

and INTERVALS  outside on my hill~ fun stuff!! (typically I don’t do intervals on leg day, but I feel I “NEED” it after this weekend 🙁

 

 

Birthday ?'s ~ S6Day41

Weekly Q ~ Your Birthday!

 


This week’s “Weekly ?” is a timely one for me because It’s mine this Tuesday!!!
When is your Birthday?…
What do you love to do on your birthday?
Have you ever had a surprise B-day party?
What was your BEST or Worst birthday ever?
Do you have any funny B-day stories about you or others?
What is your favorite thing to GIVE others on their B-day?
As I mentioned my birthday is coming up on Tuesday, I was born June 14th, 1975!  I’ll be 27 again this year 🙂
I’ve been excited for it for my birthday for the past 2 months, lol!!

I an I-phone app called “Days Until’ and it has kept me in tune with my countdown to my birthday and with the countdown to the finish of the “Sizzlin’ in 6” contest also!!
I love to celebrate my birthday but I really don’t do much for it most times. I often end up just going out to eat and opening a few small presents with family. the sad news is that my DH seems to miss my birthday due to work travel almost every year…this year I do have plans. My girls (with their classes at school) are singing the National Anthem and another song during the pre-game at a minor league baseball game…HOW EXCITING!!
I remember back to my 5th birthday, it was probably the first one I remember and it was really neat. I woke up and came downstairs that day to see my first bike sitting in the living room!!! I was sooooo happy!! Then a couple hours later I really HURT myself by slamming my finger in the front door of our house~ OUCH!!
My 7th birthday was another great b-day…I actually got to have a BIG Party with my friends and BBQ chicken!! YUMM!!! I just loved being 7!!
The next B-day that really sticks out was my 18th…actually not exactly on my b-day but 6 days afterward, as a belated B-day gift I got an engagement ring!

My favorite thing to do for others on their Birthday has to be going out to eat with them and telling them how much I love them and how excited I am for the next year of their life. I’m not very good at shopping, so buying gifts is hard for me, I often just give gift cards or send out something I have on hand, LIKE a BuffMother! shirt, lol! –But I do love to get gifts :hehe:
I’ve never had a surprise B-day party…that’d be fun though!!!
When is your birthday and What are some of your Birthday Thoughts?
I just love Birthdays!!
-Michelle

day 41

Warm up- 6 minutes of cardio- any type… ease into it, prepare your body and mind for an effective workout.

Lower Body #2, ABS and Intervals

1- Squats– 3 sets of 10 (3×10)
…first set medium wt. warm up, second set heavier, heavier if needed ; last set 10th rep should be close to failure
ABS:
Roman Chair Knee UPS- 2×20; Rest 1min

2- Dead Lifts– 3×10; Knees slightly bent (romanians)
ABS:
Ball Crunches- 2×15; Rest 1 min

3- Leg Extensions-3×10
ABS:
Standing High Knees- 2×20 each leg; REST 1 min

4- Leg Curls– 3×10 ABS: CATS(and DOGS)- 2x 3 reps of each position- holding both up (CAT) and down (DOG) for 5 seconds each

5- Walking Lunges 2×15

ABS: Vacuums- 2 x 5: 10 second vacuums (10-20 sec rest between reps)

s6day38

Day 38

INTERVALS-
“BuffMotherobics!”- any mode you like (running, swimming, biking, elliptical, jumprope, rowing, etc…)
20 minutes of “Even Minute” INTERVALS
Min 1-3: Warm up
Min 4, 6, 8, 10, 12, 14 hard/ “on” even minutes
Min 5, 7, 9, 11, 13, 15 easier/recovery minutes
Min 16-20 cool down

Then ABS- as a circuit twice through (2 sets of each) a) Roman Chair Knee UPS- 2×20
b) Ball Crunches- 2×15
c) Standing High Knees- 2×20 each leg
d) CATS- 2 x 3 reps of each position- holding both up (CAT) and down (DOG) for 5 seconds each
e) Vacuums- 2 sets of 5 10 second vacuums (10-20 sec rest between reps)

s6day37

Day 37~ (TUESDAY) for many of  us….
Warm up- 6 minutes of cardio- any type… ease into it, prepare your body and mind for an effective workout.

Lower Body #1, ABS and Intervals
1- Squats– 3 sets of 10 (3×10)
…first set medium wt. warm up, second set heavier, heavier if needed ;
last set 10th rep should be close to failure.

You Tube VIDEO-

(At Home Option): DB Squats-
ABS:
Roman Chair Knee UPS- 2×20; Rest 1min

2- Smith Lunges– 3×10

You Tube VIDEO-

ABS: Ball Crunches- 2×15; Rest 1 min

3- Knee Extensions-3×10
ABS:
Standing High Knees- 2×20 each leg; REST 1 min

4- Leg Curls– 3×10 (At Home Option: Ball Leg Curls-

ABS: CATS/DOGS- 2x 3 reps of each position- holding both up (CAT) and down (DOG) for 5 seconds each

5- Calf Raises– 3×10

ABS: Vacuums- 2 x 5: 10 second vacuums (10-20 sec rest between reps)

NO CARDIO OR INTERVALS on leg day :)