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28 days of Christmas: Day 23

XMAS Day 23: Well HELLO!! This morning I went on a fasted run~I planned on doing a basic out an back of 3 miles total…well not even half way through I felt like cutting it short. Over and over again I had to talk myself into going the entire way…my thoughts of YOU kept me going!! THANK YOU!

Hope that thinking of me can help you get through your workout as much as thinking of you helped me! Thanks again!!

-Michelle
p.s. Today’s workout is UPPER BODY and intervals (my run was my interval workout)
     
Upper body Day
                      
10 min Warm up
                      
Pre-exhaust exercise=
Push ups
2x15reps or failure
                      
abs between sets of Push ups
                      
#1~Rows
3×10(buffing); 3×6 (boosting)
                      
abs between sets of Rows
                      
#2~Flys on ball
3×10(buffing); 3×6 (boosting)
                      
abs between sets of Flys
                      
#3~Pull ups- inverted
3×10(buffing); 3×6 (boosting)
                      
abs between sets of Pull ups
                      
#4~Bench/Chest Press
3×10(buffing); 3×6 (boosting)
                           
 **extra abs- leg raises**

28 days of Christmas: Day 20

XMAS Day 20!! The workout on tap is Upper body/ABS/Intervals/extra cardio

Exercise
 
       
 
Upper body Day
       
10 min
Warm up
       
Pre-
Push ups
       
Exhaust
2x15reps or failure
       
abs
between sets of Push ups
       
#1
Rows
       
 
3×10(buffing); 3×6 (boosting)
       
abs
between sets of Rows
       
#2
 Flys on ball
       
 
3×10(buffing); 3×6 (boosting)
       
abs
between sets of Flys
       
#3
Pull ups- inverted
       
 
3×10(buffing); 3×6 (boosting)
       
abs
between sets of Pull ups
       
#4
Bench/Chest Press
       
 
3×10(buffing); 3×6 (boosting)
       
 
 **extra abs- leg raises**

Here’s a detailed example of how I attacked this same workout in the past:
Warm up- raced on the bike for 5:30 mins

~Push ups 15x2sets

~Seated rows
80×15
90x8x2
100×8
knee ups between sets- 2 sets of 20 (10 front; 5 ea side)

~Assisted pull ups
30×10
20×8
20×8
roman chair knee ups- 20repsx2sets

~Incline flys
35’sx7x3sets
ab machine between 2 sets until boredom

~Bench Press
45×15 warm uo
95×10
105x8x2sets

Crunches and leg raises between sets

~Intervals on the treadmill- 8 hard mins total

~18 extra mins on the r-bike at the end I was good and sweaty!…I should sleep good tonight!!

Hope you have a Super DAY 20!!

Michelle

28 days of Christmas: Day 19

XMAS Day 19: LEG DAY again~ follow the workout detailed on Day 15 (http://buffmother.com/7212)

Be Persistent to attain your goals- Never give up!  You will never fail, as long as you never give up. Focus on what you want, learn the required skills, make a plan to succeed and take action.

Your task today is to write down what you WANT!

  • What do you want your life to be like 1month, 1year, 5 years from now?
  • What changes do you have to make to attain those desires?

Be honest with yourself and you’ll find a deeper focus that will keep you persistent toward your goals!


 

28 days of Christmas: Day 17

XMAS Day 17~ today is an official DAY off~ so enjoy it!!  I am planning to get all sorts of stuff accomplished on my To Do list!! If you’ve missed any workouts, be sure  to do them TODAY!!

Also, on days you don’t workout your entire focus needs to be on DIET~

Here’s the diet I’m trying to follow for contest:

OVERALL “5&5+” Diet goal:

By “5&5+” I am referring to serving guidelines- let’s put are focus on what TO Eat in a day vs. What NOT to eat:

5 proteins servings daily
AND
5 Fruits and veggies

+Plus FAT = what ever FATS come with those proteins, fruits and veggies (meat fats, dressings, oils, butter, etc…)

Don’t go overboard with “extra fats” and be WISE about your food choices- but PLEASE enjoy your food and fats in moderation. They are good for you and needed for a healthy body! (FYI- this 5&5+ fits perfectly into my hormonal timing diet recommendations for buffing …more info on that is in my books) chef

Like I said- “FOCUS on what we CAN EAT vs. what we can’t- FOCUS on Solutions!!!”

 

 

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

 

28 days of Christmas: Day 15

XMAS Day 15- PHASE 2 begins with “LEGS”!!!  challenge=change~!

Well today is our first day of phase 2 for our “28Days” of Christmas Challenge~ and if you look at the workout, the exercises are basically the same just in BACKWARDS order!!  It’s amazing how doing a workout backward from time to time really creates some nice results.  Typically though it’s best to do the BIGGEST exercises first, but for these 2 weeks we’ll switch it up!  I call it “PRE-exhausting” your muscles 🙂

FUN, FUN!!!

Here are the details~ and as always you can find all of this info in the download you were sent when you entered the contest.

 

“FCH” Workout Log~Phase 2 ( the second 2 weeks)
FCH Ph 2
MON
TUE
WED
THUR
FRI
SAT
SUN
Week 3
Lift Lower Body
ABS
Lift Upper
Intervals
Off
Active rest- Walk?
Lift Lower Body
ABS
Lift Upper
Intervals
Off or extra cardio
Week 4
Lift Lower Body
ABS
Upper
Intervals
Off
Active rest- Walk?
Lift Lower Body
ABS
Lift Upper
Intervals
Off or extra cardio
Exercise
DATE
 
 
Leg Day
 
set 1
set2
set 3
10 min
Warm up
Pre-
Walking Lunges
lbs.
Exhaust
2x30steps
reps.
abs
between sets of lunges
2sets
#1
Leg Curls
lbs.
3×10(buffing); 3×6 (boosting)
reps
abs
between sets of leg curls
2sets
#2
Leg Extensions
lbs.
3×10(buffing); 3×6 (boosting)
reps.
abs
between sets of leg extension
2sets
#3
Dead Lifts
lbs.
3×10(buffing); 3×6 (boosting)
reps
abs
between sets of dead lifts
2sets
#4
Squats
lbs.
3×10(buffing); 3×6 (boosting)
reps.

 

XMAS Day 15!!! ~ As we head into the final 2 weeks prior to the Christmas~ REMEMBER:

Challenge=Change…
Our bodies are master adapters. The more we challenge them the more they change to accommodate those demands. The good news about this is that if
you continually challenge yourself, your body will change. The bad news is….that if you don’t continually challenge it, it will stop changing and may even
regress.

There are 5 main ways to change workouts to cause them to be more challenging:
Intensity
*How hard are you pushing?
*Do you push yourself to the MAX each workout?
*Do you only ever “go through the motions”—social exerciser?
*Do you vary your intensity to get different results?
*Do you like to take your time?
*Do you like to “get it done”?

Frequency
*How often do you work out?
*How often do you lift each body part?
*How often do you do intervals?
*How often do you do other fitness activities?

Duration
*How long do you workout at a time?
*How long are your lifting sessions?
*How long are your intervals?
*How much other time do you devote to fitness activities?

Mode
*What type of activities do you do? Do you cross train?
*Are you training for a certain sport?
*What lifts do you do for each body part?

Rest intervals
*How many “rest” days do you take?
*How much time between each lifting set/exercise do you do?
*How much time between hard intervals do you “rest”?
*How much time do you “rest” each day?
*Do you purposely take time to “de-stress”?

“The path of least resistance leads to a poor reflection in the mirror.”

28 days of Christmas: Day 14

XMAS Day 14:  “off day”–halfway point~ Congrats!! You made it to the halfway point!!! Now it’s time to refocus- dig deep and continue on towards the finish!!! BE RELENTLESS!!!

I’ve said it in the past and I’ll say it again~ I love the thoughts feelings and attitude that the word RELENTLESS brings to my soul!!!  It’s the halfway point of our 4 week contest~ time to get relentless!!!

Let’s all chant “relentless”, “Relentless”, “RELENTLESS!!!!!” to ourselves as we “kickit-in” towards our goals cheerleaders

 

How are you doing?

Do you feel any different?

Are you seeing results?
What obstacles are you facing? (what are the SOLUTIONS?)

Are you still on fire and focused?

2 weeks left, time to KICK IT IN!!!
Or you’ll “Eat My Dust” ,lol!!

Love ya,
Michelle

 

28 days of Christmas: Day 12

XMAS Day 12: I believe in the power of your hormones! I am actually obsessed with HORMONES, lol! HORMONES control EVERYTHING!! I track mine daily, I analyze others daily, I research them constantly and I believe hormones can make you fat and have the power to make you thin. This belief is what has led me to build the body that won 5 figure titles the year after having my 3 and 4 children after a c-section and what has keep me buff ever since! This belief is how my client gain GREAT results so very quickly, and this belief is what the HORMONAL TIMING program is all about.

Many of you are long time followers of BuffMother.com and know some about what I am talking about, but for those of you who do not, I encourage you to start by simply tracking your hormonal cycle. Day 1 is the first day of your period. Things you should note daily include your mood, appetite, energy level, motivation level, focus, stress level, strength, soreness, water retention (weight), pain, libido, etc… Even tracking for as little as one month WILL open your eyes to the affects your hormones have on EVERY aspect of your life.
As you track for 2 to 3 months patterns will emerge…you will see when you are just “off” or when you are “ON”, when you feel confident and days when you just want to hide in a cave, you will notice what days are GREAT for sex and what days you typically say NO WAY! KNOWING all of these things about yourself will open up a whole new understanding of how to plan your life, allow you to set realistic expectations for yourself on a day by day basis. WE as women are NOT the same on monthly cycle day 5 and cycle day 25! You must realize that!! And account for it in your life, your fitness, your diet and your supplementation.

So I implore you to start to chart NOW!!
And ladies that don’t have monthly periods~ if you have ovaries you still have a cycle~ chart your symptoms and you will “see” when your hormones are being nice and when they are being naughty 👿

On to today~ Woohoo only 17 days left of our contest!!
And I am totally impressed with so many of YOUR Workouts!!  YOU ROCK!!!

Today is another LEG WORKOUT~ LET’s work it hard!! It’s the last Leg workout in PHASE 1…On MONDAY the workouts will change.  Strive to Lift heavier than last leg workout and give this one your all!!

and don’t forget to start tracking your HORMONES!! Here’s a handy chart for you!

http://buffmother.com/wp-content/uploads/2012/04/Hormonal-Timing-Chart.pdf

xoxo~

Michelle

28 days of Christmas: Day 11

XMAS Day 11: Today is  another day off of official workouts.  Today would be a good day for a walk, easy run, a game of tennis, a yoga workout, etc…

You should also take at least 5 mins out of your day to look a the week ahead.  We are getting closer to the Christmas!!!  2.5 weeks are left for you to see results, are you making progress?? what do you need to do this week to keep your mojo going?

Fri-Lower body +ABS
Sa-Upper body +ABS+ Intervals
Sun- OFF~
Mon- START PHASE 2~ Lower body +ABS
Tue-Upper body +ABS+ Intervals
Wed- “off” day
Thurs- BONUS workout- run

What is your plan of ATTACK?  POA~mine is to really kick it in regarding my workouts~!  I am also going to focus hard on getting in at least 125g’s (because my goal weight is 125) of protein each day!

-Michelle

28 days of Christmas: Day 10

XMAS Day 10: “rest day”…

If you’ve gotten in your workouts this week, you deserve a rest day.  Resting and letting your muscles recover is key to rebuilding your body, metabolism and mind!

On my days “off”, I like to do RESEARCH for my next workout or learn some new exercises.  Here’s a long list of videos I’ve put online over the years.  If you enjoy any of them please comment (it really helps them gain traffic).

http://buffmother.com/7030/video-links

Have a great day OFF!!

Thanks,

Michelle