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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

 

 

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

After Baby ABS! “Fab Abs” Day 2

It’s Day #2 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 VIP MEMBERS!! I’ve uploaded my EBOOK version of the book free 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

p.s. visit  my site www.AfterBabyAbs.com for a free assessment of your After baby body.

 

good START

HI YA!!

Happy Thursday to you~ today’s another busy day on tap for me!  I’ve got what feels like a million things to complete prior to Spring BREAK starting tomorrow.  There’s no way I’ll be able to get everything done, but I still plan to have a very productive day!  It’s starting off good– I’ve already written our featured contest post:

 

Yesterday morning Travis and I started a NEW routine– to workout together each M-W-F morning.  He’s a morning workout person, so I am trying to help him regain some consistency with his workouts.  It’s a sacrifice, for me…BUT WORTH IT!!

It’s also cool to have someone there to take my workoutproof pics

 

My chest workout:

Bench: 45 warm up x15 reps, 95x15x3sets (kept it light since this was my first day benching since my neck went out last week) Push ups- with perfect push up 4 sets: 15, 15, 10, 10 BOOTY Push ups- this I stick my butt up on–kinda like BAD FORM push ups, lol! 3 sets of 5-10 reps Incline Flys: 30’sx10x3sets Sit ups~ 3 sets Triceps dips finished with a reverse plank VACUUMS!! I also did some other ab stuff mixed in…it was a good “Safe” workout!

 

Once it was done I was off to the races– got a bunch of work done, took a shower, and chatted in the RR. It was great to have  and then drove into town for my MIL’s b-day lunch!

Here’s a pic of my outfit for that

 

We had a good lunch, I stuck to my “plan” to eat a bit of bread, have coffee to drink and eat a salmon salad. The remainder of the my eating for the day didn’t EXACTLY go to plan, I ended up having 2 more carbs than I hoped for- I had pringles! and CAKE My totals for the day were 5P (eggs, salmon, chicken, beef jerky); 5C (bread, pringles, cake, rice); 3F(eggs/bacon, butter, oil, dressing, half-n-half); 3 G (salad, stir fry veggies); 1treat (cake– the amount of cake I had feel into more than 1 serving)

 

a 5-4-3-2-1 BOOSTING day– not a bad day at all, just not what I was “shooting for” on diet Did you read yesterday’s post about diet?:

S2S~ Day 10: Diet hard!!

I’ve gotta roll…lot’s to do today, !!
I love it!! LOVE YA,
Michelle

Timely Advice ~ Days 3 & 4

I just love all the timely advice I’ve been giving myself, lol!! Yesterday our focus was HORMONES- Of which I have no shortage of at the moment as I am on cycle day 27. Today’s focus is on getting TOUGH! becuase it’s “Tired Thursday”…I am focused on being tough today in order to maintain my momentum and in order to get ONE more GREAT workout in before my football game on Saturday!!

Yesterday was busy, busy!!  I had several errands to run, a trip to the gym for legs, a Dr. appointment for my DD, Football Practice and of course work to do after all that.

My leg workout wasn’t a big one because I didn’t want to “blow” all my energy reserves for football:

warm up- hot car ride (it works)
Squats- 45×20, 95×15, 135×10, 155x10x2sets
Calf Raises- Standing- 135#x10
seated- 90#x15 just 1 set
Bicep curl machine
Dead Lifts-135#x2sets
Leg Extensions- 130×10, 150x10x2
Knee ups on roman chair- 40, 30
Lower back extensions- 1 set of 30 reps- various leg/emphasis postions

I went and worked out at noon, which is fine except there is too many people there then.  I ended up getting too much of a jaw workout in addition to legs

I schedueled my puppy to get fixed next tuesday- poor little thing, lol!  Anyhow today I have to bring her in for bloodwork, I also have to find some black football pants somewhere, go get Grocieries, and a get to a couple appts.  BUSY, BUSY!!

Needless to say, I think my workout may be in the evening today.

Let’s be tough and push though this weekend- CHAMPIONS are made on the weekend!!

You can do it!! cheerleaders

-Michelle

Fighting!

HI!! I am so proud of my competitors- BRENDA and THERESA!! Way to go ladies!! You got up on stage and OWNED IT!!

It gives me so much mojo to see other women go for and attain goals!! I’m so inspired!!

My POA for the week is going to be general once again- I want to lift 4-5 times; sprint 2 times; run another 1 time and play tennis 3 times.

POA goal cross off chart-

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

the kids are going to have VBS in the mornings and then in the evenings we are going to try to go to the gym where they have kids activities (swimming or workout classes)~ Last week was too rainy for driving across town…but this week looks better.

Travis and I broke down and actually bought ourselves some tennis racquets yesterday. Up to this poing we’d been using the gyms~ but they were closed for renovations yesterday so we were forced to buy some 🙂 It’s a good thing! Now we can play whenever we want!

Well, I’ve gotta go! we are going to a football field to PUNT, PASS and KICK! Gunner and Gracie may do the local PPK contest this year!! should be fun!!

Have a VICTORIOUS DAY!!

-Michelle

p.s. Today, cycle day 25, I am FIGHTING~ I am fighting with the evil, mean, mad, angry thoughts that continualy swell up in my head as I look at the mess surrounding me~ I am fighting with the desire to FREAK OUT about my messy house! NOTHING in the world make me more frustrated than cleaning…I must focus on the solution- to BREATH, count to ten and walk away!! and I need to get a cleaning lady~!

ADDING today’s WORKOUT today~ Lifting~ Basics wk#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 affter pull ups)

Extras:
Punt pass kicking @park 45mins of various activity
Hip lifts, rotation, boxing drills, stationary lunges with butt out, hip thrust, stretching, knee extensions (light- 2sets)- all between lifting sets
Went up to Kingswood Park in Bella vista so the kids could play at the GREAT park there in the shade while DD and I hit TENNIS! FUN!! We were there for close to 2 hours

Mighty Monday +POA!!

HI YA- My mighty Mothers!!!  I’ve been going strong all day and love how much I’ve accomplished- It’s truly been a Mighty Monday!

my workout today went like this:

warm up
chest press 70×20, 90×12

bench
45×10
95×10
115×9
125×6
125×5
115×7

Standing lateral raises
10#plate ea handx20 repsx2sets

Hammer Strength seated incline press
90×10
110×6
130×5
90×9

knee ups on roman chair- 2 sets

Cable flys
30#x6 together+10singles
paired with
Posedown bicep curls
30#x15 reps

40x6togther+6singles x2 sets

Tricep push downs
80×15
95x10x2sets
90×10

Ab wheel
20, 12

Ab roller
2 sets straight
1 set to each side

Dips 7

+3 vacuums–more of these later!

no cardio yet…it’s finnally sunny here so we may go for a walk

This week’s POA- Keep lifting Boosting style, keep it sexy, keep taking pics and too keep vacuuming!!
M-Chest
T-legs
W-back
Th-chest
F-legs
Sa-back
Su- just 11 mins of something- pracitcally off

today is cycle day 23 and Boosting is going great for some reason…I really think my body loves me this month 😉  I love my body!! I show my love to it by treating it to workouts and good food!!  LOVE YOUR BODY and it will love you back!

BE a MIGHTY MOMMA today!!

Love,

Mighty Michelle

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.

Totally Terrific & In Love! w/Weekly Q!

I had a tired day today~ but I still got in a good workout and was in a good mood.

Workout w/ my DH~
warm up r-bike 5 mins
bench
45×25 warm up
push ups 15
bench
95×10
push ups 15
Bench
115×10
135×4+2 with assistance
135×3+3 with assistance

Incline hammer press
90×10
110×10
90×10

Flat hammer press
90x6x2

knee ups on roman chair
1 set to failure
tricep extension machine
60x10x1set
dips
9, 6

Flat bench flys
25’s x15 x1 set
Bench tricep dips
15
tricep push downs
70×15

Then we went home and I ran outside~ i went for a little over 2 miles HARD. then I did some more abs…It was a GOOD workout!

While I was blow drying my hair today I was flexing, crunching my abs and I noticed they are leaning up from the top down to about my belly button~ They are really starting to pop….in another 22 days I will be exactly where I want to be for our trip!!!
I love Buffing!!

I also LOVE our question of the week this week:
With Valentines day just around the corner…this week’s question is :

What’s your LOVE story??

To help you along these memory jogging questions may help you tell your STORY~
Where did you meet your DH?
Was it Love at first site?
How did he propose to you?

Where did you meet your DH?
My Love Story began back in rural MN at my Highschool….I met Travis one day when he was recruiting teens to lift at the weight room over summer vacation. He tried to “sell” me on the idea and I was NOT BUYING, lol! Then a friend of mine talked me into it and soon after I was getting up EARLY to hit the weight room, just so I could spend time with the DREAM BOAT instructor (Travis). We hit it off and despite a huge age difference. I had just turned 17 and he was 22, we’ve been together ever since (it’ll be 17 years this summer, WOW!!).

Was it Love at first sight?
I wouldn’t say that it was exactly love at very first sight, but CLOSE…we had instant chemistry! We were made for each other!! When we fist met that I had my guard up quite high. I wasn’t even thinking that he was “boyfriend” material when we first met because I was so much younger than him. Plus he was SUPER HOT!! I didn’t feel like I was even in his league!

How did he propose to you?
Travis proposed to me in a wonderful way! It was a few days after my 18th Birthday. He blind folded me and drove me about 10 mins away…When he took the blindfold off we were on my Grandfather’s farm up on a hill under a tree looking at a beautiful sunset. Then he gave me a gift~ a teddy bear with a box…a ring box!! He asked me to marry him and I said YES instantly!! It was PERFECT!

Remembering my LOVE story is SOOO fun and makes my LOVE feel more alive than ever!!

What is YOUR love story?

LOVE,
Michelle

Success SATURDAY~

www.BuffMother.com

I feel that I am at a turning point in my life….all the effort, blood sweat and tears of the last 15 years of my adult life are finally paying off!! I can taste SUCCESS!!  What an amazing feeling~  It is true that success is not a destination but a journey…however there is a place in life where you need to step back and say~ “I have succeeded” and SMILE!  In no way am I satisfied with a mere TASTE of success though…I am hungry for MORE, MORE, MORE!!  God has a SUPERNATURAL life in store for me and I plan on living it!!!

My BuffMojo this week totally rules!!
I have really felt a huge amount of progress in my attitude and fitness level~ I think I am BACK!!  I’ve not had any bread this week…just  a tish of grains.  AND I’ve done all my lunges so far~ just tomorrow left!!

Here is my workout from today:
run 5 min warm up

squats
45×10
dl’s 45×10–these really bug my back…I am just trying to get the “movement” back
95×10×3

Hammer leg extension
45×10×2 toes in
50×10×3 toes in out st

leg press
90×15 + 20 butt clench + 1 set calves 15 reps or so
180×10 +15 butt clench
270×10x2sets- could feel my back after these

Leg curls
70#x15 slow reps, very focused on eccentric

Smith Squats** paired with butt squats (same sets and reps for both)
50×10×2 of each exercise
70×10x3of each exercise
**completed my 100 lunges for today**

Abs
roman chair knee ups
40 w/8 st leg ones
45 w/ 5 st leg ones
40
paired with calves
2 sets walking calves followed by
seated calves
70#x10×3sets

Well I’ve gotta go!!
Focus on you SUCCESS!!!
-M