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After running ABS: “Fab Abs” Day #6

Day #6 ALREADY!!!

Today’s challenge today is to go for a run (at least a 5 min)  and the do this

“After Running ABS” workout:

http://www.youtube.com/watch?v=xBIptTcQEd0

 

In this video I coach you through an advanced ab routine that is stellar for getting you six pack abs:

  1. Old School sit ups to burning (about 15-30 reps)
  2. “Hands on Hammie” sit ups to burning (about 15-30 reps)
  3. Sit ups to each side to burning (about 15-25 reps)
  4. Labor sit ups x10 reps
  5. Ab Wheel x15
  6. Leg raises x 15reps each leg
  7. Knee ups x 15 reps be sure to focus on the eccentric
  8. Sit up with oblique twist x10 each side

After cardio/intervals/running is one of the VERY best times to challenge your abs! Take on the challenge and work it hard!!

Make me proud!!

-Michelle

p.s. any comments/likes/shares of my YouTube videos is such a blessing to me, thanks!!

 

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Chest, tris, abs, intervals

I am so loving the “Fish Lips” WAR that we’ve got going on for the year supplies of OMEGA ANGEL…if you haven’t submitted your fish lips pic, do! it’s too much fun!!

 

Warm up bike 19 min
Bicep curls 65×10
Bench
65×15
95×10
115×9
115×8

Pushups 10
Crunches 2 sets
Leg raises
Serve twists
Lateral raises 10# plates x10

Incline flys
30’sx10
35’s x 10 x2sets

Bicep curl machine
65×10
75×6 + 4 shortx2sets

Bowflex flys
Press style 60×10
Low fly 50x10x2set

Tri extensions
45x10x3sets

Then intervals on the treadmill
4 min warm up at 6
1min @8
1min @6
1min @8
1min @7
1min @9
1min @7
1min @9
1 min @6
2mins @8
1 min @6
4 mins @8
then cool down– 20 min total
In addition to my workout, I got my Christmas tree decorated today. What a blast, NOT…i am not into decorating much, but I’m glad it’s complete.
Have a great Sat night!
-M

Too Many Kids Tuesday

I’m out numbered…there are 7 kids in my house and I’m the only adult!!  It was a very productive day…got my nails done even.

 

4 tips to SLIM DOWN!!
http://youtu.be/zaZPE3plpHU

 

Plus another video of 100 lunges~

http://youtu.be/yATY4chDNsU

 

Started my workout with 50+ lunges

 

Pull ups

6, 4+2negatives

Inverted underhand x10

Inverted over hand x10

Upright rows

15#db’x10

45barx10x3sets

 

Bent over rows
45×10, 65x6x2sets

Bicep curls

45×10, 65x5x2sets

 

40#KB bent over one arm lat rows x10x3sets

lateral raises

15’sx7

10’sx10

 

Standing DB militar25’sx10x3sets

Crunches, ab wheel, side crunches, knee ups

 

Curl machine 70×7

run intervals in treadmill…felt good

2 at 8.8 for 1:30

1 at 9.1…overall started slow but finished strong

finished with 50 final lunges
Time for me to go check on all these kids!!Have a great night!!-Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

A Successful Leg Workout!!

The puddles of sweat on the floor told the story of my intense, hot, successful leg workout yesterday!! It was a GOOD ONE!!

Squats 45×20, 95×10, 135×10, 155x10x2sets
hip rotations- 3 sets of 10
Forward Barbell Lunges- 65x10x3sets
sit kicks (abs)- 3 sets of 15
Dead Lifts- 45x10x2sets (warm up), 95×10, 135x10x2sets
dynamic squats- 3 sets of 15
Leg extensions- 55×20, 55×10+ 10 singles, 65×10+ 6 singles+ 6 singles x2sets
hip thrust/leg curls- 3 sets
Bulgarians- no weight x10 reps, 15’s x10 reps x 2 sets
Knee ups on bench- 2 sets

Once again I’d like to congratulate our winners in the “Shine in 49” contest….it’s so inspirational to read through your entries once again.  Be on the look out for featured blog posts on www.buffmother.com showing the incredible success stories!! Thanks for all the hard work and effort!!  You deserve the praise!!

Have a happy 4th of July!!

Love,

Michelle

Sizzlin' in 6~ WEEK #2 (day 8): "D" is for Determined!

D is for Determined!

 

I am so DARN DETERMINED to get to my goal!! I love that feeling of FOCUS!!!
DETERMINATION is a GREAT thing!!!

“The difference between the impossible and the possible lies in a man’s determination.”
-Tommy Lasorda (American Baseball Player and Coach, b.1927)

“Some are destined to succeed, some are determined to succeed.”
– H. H. Swami Tejomayananda (Indian , b.1950)

“We must remember that one determined person can make a significant difference, and that a small group of determined people can change the course of history.”
– Sonia Johnson

My determination led me to workout hard again today!!! I am on fire!!
I hope you are equally DETERMINED to get your workout done and make it better than your last one!!  Lift heavier, push harder and focus on getting results at the gym!!

Here’s a download for this week’s workouts:
week 2

Today’s workout is:

Upper body, ABS and Intervals

Be sure to start with a warm up- 10 mins on the recumbent bike is a great place to start

UPPER BODY- Circuit- do all exercises upper body in the order as listed; repeat the circuit 3 times.  #1 then immediately #2 then immediately #3 etc…then the entire series again for 3 rounds
EXERCISES DATE        
UPPER BODY          
#1-Chest press or Push ups regular or on knees lbs.        
3 sets to  failure reps.        
#2-Rows- machine or bent over holding dumbbells lbs.        
3 sets of  10 reps reps.        
#3- Tricep machine or Chair dips- for triceps lbs.        
3 sets of 10 reps each reps.        
#4-shoulder press machine or DB Shoulder Press lbs.        
3 sets of  10 reps reps.        
#5-Bicep machine curls or DB Bicep Curl lbs.        
3 sets of  10 reps reps.        
#6-Cable tricep push downs or Tricep extension lbs.        
3 sets of  10 reps reps.        
#7-Standing Lateral/Side shoulder Raises (flies) with DB’s lbs.        
3 sets of  10 reps reps.        

ABS:

ABS–CPTME….SIMPLE 7 for 7 – REFER to my book “AFTER BABY ABS” for an explanation of these exercises and terms
Passive Abs
Sit ups- hands on hammies
Vacuumes!! 10- 10 seconds daily
Knee ups- roman chair are best
Traditional AB crunch
Ball Crunches
Cats/Dogs

Then intervals like these:

Stair mill
15 mins of intervals
hard mins at 8 and 9 easy mins at 6
+ 8 mins on r-bike

Today’s Hormonal Timing (HORMONE CHARTING):
1- what cycle day is it for you? 2
2- what was your weight today?128
3- do you notice any water retention in your body? if yes, where? yes everywhere
4- are there any “other” factors of importance to note about your weight gain or loss today? I am looking leaner every day!! My tummy is shrinking big time! FUN STUFF!!!

BE DETERMINED to reach your goals!! And remember that together we CAN change the world for the better!!! We can help every woman become their best

Love,
Michelle!!!

Get a Goal!

I HIT my legs hard today….time to prep for my annual Birthday shoot!! Just 38 days away~ I’m gonna be ripped!! What’s your pressing goal??

If you don’t have a goal or if you are afraid to get a goal think about this….

If you don’t press towards the positive, towards the light, towards the solution, towards improvement, towards a GOAL,  what is the point? We all fail at times- but that doesn’t mean we are failures, you only fail if you don’t  keep trying to succeed! Be brave get a goal!! What’s other option is there??

This weekend we’ll be watching the UFC PPV~ I just love MMA!!  I’ve not been training MMA anymore or doing much “wild” stuff recently due to my back/butt/sciatic injury that’s been bothering me since the end of November. I hope to get back to it “someday”, it was so fun …. For now I’ve just been focusing on trying to stay/get healthy 🙂

My workout last night was short and sweet– just 11mins or so of “stuff” at about 9pm- So my EVERY DAY IN MAY streak is still alive!!
got in my “every day in May”!! A short one: push ups, lunges, shoulder press, lateral raises, cats & stretchin’!

Today’s workout was a really good leg workout-
Squated- did 6 sets- my top 2 sets were 155x6reps
Deads- did 2 sets of 20 @95#- next time I’ll up the weights
Calfs
Smith Lunges- 5 sets of these 3 sets @100#x10 reps- I’ll up weights next time on these too!
lower back extensions- still doing these w/no weight- plan to add weight next leg day
leg extensions- had to do these a bit lighter than usual due to a BRUISE on my shin- I dropped a 25# plate on my shin last weekend- Don’t do that!
Ab wheels
Knee ups

I am off for the afternoon to have lunch with the DH~ we never ened up playing tennis this week…maybe tomorrow??

Love ya!

-Michelle

p.s.

Happy last day as a “40 something” Julie!! You are an amazing inspiration and one of very best friends!! I love you my dear BuffMother Julie!!

40 days to FIT!! Day 9 & 10~ a fourth of the way there!!

Back in the day…when I was in sports the way I got through nasty training sessions like “otters” in basketball, “hills” in cross country, “laps” in soccer or “400’s” in track was to break my training sessions into fractions.  If we had 10 hills to run after 2 done…I’d think in my mind~ “wow, we are already 1/5th done.”  It was a good way for me to get through it with a positive outlook~ SOOOO… on our “40 days to Fit” Challenge I am taking the same approach.  I am already a fourth of the way done with the 40 days!!!  AND I DO think I am at least a FOURTH better than I was when I started 10 days ago!!!

FYI~ if you haven’t joined the challenge yet you still can…and PLEASE invite your friends, relatives and others to join us! “40 days to FIT” join the challenge!!!

Today is my Day 10…and let’s just say Day 9 didn’t go as planned for my workouts, I didn’t do one! …but that’s OKAY!! I had a great day and refused to let missing my workout spoil all the fun we had as a family.  With this being the last week of summer vacation I knew I’d be busier than usual.  We went to see G-Force in 3-D yesterday afternoon~ neat to see a 3D movie…but I didn’t think G-Force was very good, which doesn’t matter much because the kids liked it!  then we went out to eat~!  IT was GOOD!

I resolved last night that I’d get to the gym first thing today to do my leg workout and I did it!! It was a good one~

Warm up- 15 mins r-bike

Knee Extensions
Squats (up to 115#x10 for 2 sets!!)
Bulgarians
Lunges-one set w/ 45#Bar
Seated Calf
Leg Press
Walking lunges- one set only- my knee was hurting
Leg curls
A BUNCH of ABS

Now we are getting ready to go bowling for our “fun” today~ I hope to at least break 100 🙂

Enjoy your day!!!

-Michelle

Relentless, Relentlessness ~ Works!!!

www.BuffMother.com

I woke up down 3 pounds today…to 124.4~ which may be a slightly dehydrated number, but I’ll take it!!

It is c-day 15 for me and I am sore, but feeling good! My workouts the past two days have been GREAT~ here they are:

Monday’s workout-

Warm up r-bike 20 mins

Cybex lat pulls 130#x10 for warm up

Assisted pull ups
20×10 under hand
20×10 over hand
20x 8 under hand
paired with upright rows with DB’s
15’sx10
20’sx8
15’sx10

Rows- seated
90×10
100×10
110×9
paired with DB bicep curls
25’s with twistx10×2–all very hard!
25’sx6 no twist

Lat pull downs
80×10
100×8
110×6
100×6
paired with one arm at a time lateral raises (alternating arms)
15’sx10×3

Standing “W” DB miliary
20’sx10×3
paired with hanging sit ups
3 sets to failure

Barbell bicep curls
45×10
55×6
55×5+45×5
paired with knee ups
15to front+10 each side x 3 sets

intervals on the stair mill
3 min warm up
1min hard;1min easy for the remainder of the 20 mins– total floors 118
6;8
6;8
7;9;7;9;7;10
7;9;7;9;7;10

I was dead at the end of that!

Then todays:

Warm up r-bike 11 mins

Squats
45#x10
95#x10–back pain so I stopped

One leg at a time- Hammer Seated leg press
45×10
70×8×2
80×8– this is a pb for me on this…about a month ago 45# was very heavy!!
paired with seated calf raises
80×10
100×10×2

45degree squat
machinex20
90×10
140×10×2– very happy with this also, my pain is gone for the most part on these
paired with laying side leg raises- very slow
20each legx3sets

Smith Lunges
50#x10×3
paired with
one set side lunges-no weight 20 reps
and 2 sets walking lunges
20#db’sx15

Leg Extensions
110×10 toes out really focused on VMO, short ROM
130×10×3
paired with leg curls
90×10×2
85×10

Then I tanned…

For eating so far
PPPP (boca, salmon, eggs)
CC (strawberries and 1/2 slice of pb&jelly toast, carrots)
G(spinach)
FF(salmon, eggs andI woke up down 3 pounds today…to 124.4~ which may be a slightly dehydrated number, but I’ll take it!!

Stay Relentless, It works!!
-M

D is for Determined!

I am so DARN DETERMINED to get to my goal!! I love that feeling of FOCUS!!!
DETERMINATION is a GREAT thing!!!

“The difference between the impossible and the possible lies in a man’s determination.”
-Tommy Lasorda (American Baseball Player and Coach, b.1927)

“Some are destined to succeed, some are determined to succeed.”
– H. H. Swami Tejomayananda (Indian , b.1950)

“We must remember that one determined person can make a significant difference, and that a small group of determined people can change the course of history.”
– Sonia Johnson

My determination led me to workout hard again today!!! I am on fire!!
Warm up r-bike 20 mins

bicep curl machine
50×20
55×15
60x10x2
paired with lower back extensions (major booty focused)
75×25
90×20
95×20

hammer strength bicep curls
55#x10+ several short rom reps x 3sets
paired with
Knee ups on bench
2 sets- 15 front/10 rt side/10 left side

walking lunges 30 steps w/55# on back x2 sets
paired with 1 set bicep curls with 55# barx10 reps

walking calf raises- 2sets

rotary calf machine
180×10
190x10x2
paired with froggy hammie curls
55x20reps x 2 sets

Stair mill
15 mins of intervals
hard mins at 8 and 9 easy mins at 6
+ 8 mins on r-bike

Today’s HR:
1- what cycle day is it for you? 15
2- what was your weight today?125
3- do you notice any water retention in your body? if yes, where?no
4- are there any “other” factors of importance to note about your weight gain or loss today? I am looking leaner every day!! My tummy is shrinking big time! FUN STUFF!!!

BE DETERMINED to reach your goals!! And remember that together we CAN change the world for the better!!! We can help every woman become their best

Love,
Michelle!!!

Hair Done DAY!!

www.buffmother.com
I finally got my hair done today~ it had been 8+ weeks…and it really needed it 🙂  Now I feel like my head is 10 pounds lighter– I’m an AIR HEAD again. ;)

So…I’ve been workin’ hard!!  I am fired up about these last 2 weeks of the contest and really lovin’ the “no excuses” attitude effect on my workouts~ I’ve been getting it done on AUTO PILOT…that works best for me– not to think, just do!
Anyhow…yesterday I did LEGS~
and today was back, bi, sh and running outside:
Warm up while talking to SUPERSTAR Deb Gray~ poor girl had to listen to me huff and puff the whole time, lol!
35min on r-bike

assisted pull ups 20# assist x 10 reps
pull ups
8, 4.5

Seated rows
100×10
110×6×2
*i could feel the low glucose here, so I got a power aid and drank half of it

Cybex lat pulls
135×10
155×6×2

Standing military
45×10
55×8×2
paired with
BB Bicep curls
45×10
55×8×2

Cable bicep curls
70×10×2

Seated military
30’s x10

Arnold’s- one arm at a time
25×8×2

DB lat row- been quite awhile since I’ve done these so really focused on form
30×10×2

ran outside- dog scared the crap out of me! total run of 16 mins- it was misting the entire time, very neat!

I am off to cook some steak and watch some HOODWINKED and later some Olympics
Have a great WED night!!!
-Michelle