Category Archives: Upper Body

Lectins?

Just today a client of mine sent me a link to a Dr. Gundry video, I like him 🙂  He’s a highly experienced cardiac doctor who has turned to functional medicine.   He talks my talk: microbiome, gut bugs, dna, gentics, eating meat and greens, etc… One thing that he also talks a lot about is Lectins which he believes is the ROOT CAUSE of leaky gut and the horrible problems that is causes because of inflammation in the body.  Like heart disease, auto immune diseases and diabetes to name a few.  I’ve watched about 4 of his youtube videos today and am excited to see more and possibly read his new book “The Plant Paradox”.  Check him out

https://www.youtube.com/channel/UCtxo0nTZjzlKJq5-vJq6s6gcorey.landowski@ndus.edu

My booty is so sore today from my workout, sheesh. The workout certainly worked!  I did back, shoulders, biceps and abs today:

Shoulder press 40×10, 40×10 backwards, 60×10, 80×9
Rows 90×10, 105×10, 120×8, 110×10
Lat pulls 90×10, 105×10, 110×10
Leg Extensions- 110×10 + some toes in x2sets, 130×10 + 5 toes in
Wide cable lat pulls on knees 32.5each sidex10x3sets
paired with Posedown bicep curls 15×12, 20×8, 20×8, 15×10
Straight arm pull downs 40x10x2sets
Cable bicep curl 40x10x2sets
Upright row on cable 20×15
Adductions 60x10forward far+10 forward+10 sitting normal
Weighted ab machine 80×15, 90×10

I also trained a couple clients, so that’s always some extra activity 🙂

We finally got some of our Christmas decorations out yesterday, so I spent the afternoon clearing out the spot for our tree and organizing/cleaning up the mess it makes to decorate.  Hoping to get the tree up tomorrow.

My eating this week has been horrible! I start the day off good but then have not been prepared and end up eating pizza or a mcdouble– sheesh! I have good food in the fridge, I just need to EAT IT!.  Off to prep some food now 🙂

Have a great night!

 

GET TOUGH!

Time to get tough…cuz’ it’s “Tired Thursday”!

Thursdays are notoriously the most “tired” day of the week for my clients and myself – that’s why we call it:  ” TIRED THURSDAY” ; Thursday is one of the hardest days of the week PERIOD!
But not just the day of the week alone causes all fatigue…For example,  TODAY I figured out that my tiredness was due to 3 key factors beside it being THURSDAY:

  1.  I got up earlier yeseterday, worked out early, was “going” all day and didn’t get to bed until late last night!
  2. I took an allergy pill with Ephedra in it yesterday, PLUS an allergy pill at bedtime— that wipes me out the next day!
  3. I also hadn’t  been feeling so good. I’ve had a bit of a cold since last week and now it’s kinda lingering with gunk in my lungs and nose. Makes it hard to sleep and just makes me extra tired.

What should you do when you have a super TIRED day like I experienced??

Well, you could take a nap or ADJUST, I adjusted:
Instead of a “real” workout, I went for a walk with a good friend of mine.
Don’t be afraid to listen to your body a bit, adjust your workout if you need to, because you do need rest in order to REBUILD your body.
Remember it’s never too late to get BUFF, but at times it can be TOUGH!!!!
Keep focused on the positive and BELIEVE that you can attain your BEST body, life and legacy!!!
You ROCK!!!
-Michelle
Today’s workout suggestion:
Day 4- Thursday-Repeat Day 1″s workout=
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* 3 sets of each exercise total
EXERCISES
#1-Chest press or Push ups regular or on knees
lbs.
3 sets total* to failure
#2-Rows-machine or bent over holding dumbbells
lbs.
3 sets of 10 reps
#3-Tricep machine or Chair dips-for triceps
lbs.
3 sets of 10 reps each
#4-shoulder press machine or DB Shoulder Press
lbs.
3 sets of 10 reps
#5-Bicep machine curls or DB Bicep Curl
lbs.3 sets total of 10 reps
#6-Cable tricep push downs or Tricep extension
lbs.
3 sets of 10 reps
#7-Standing Lateral/Side shoulder Raises (flies) with DB’s
lbs.
3 sets of 10 repsThen Intervals:
BuffMother Intervals S6 Phase 1:

20 min is always the goal
5 min. warm up -WALK
1 min. hard- JOG
2 min. easy-WALK
1 min. hard -JOG
2 min. easy- WALK
1 min. hard-JOG
2 min. easy-WALK
1 min. hard-JOG
5 min. cool down
This is 20 min total: 4 hard min. total
*If you don’t feel exhausted by the end, increase the intensity of all hard and easy min.
ABS-
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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

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 9

XMAS Day 9:

I just love, love, love Tuesdays!!  Today is an exciting day in the Berger home.

 

My excitement lies in getting in a good workout and getting my house clean Mom w/kids and groceries

On tap for this 9th day of the contest is another upper body workout~ I re-ingnited my desire to lift heavy yesterday from my own post about muscle!!
Here’s a link to that workout http://buffmother.com/6916/28-days-of-christmas-day-2

I am excited to build up my fat furnaces!!!  AND I am now finishing my Boosting phase~   So my workouts are now going to be HEAVIER weights for lower reps.  3 sets of 6 and more rest between sets!

BTW-  next Thursday we’ll start with the Phase 2 workouts- from the workout download sheet.  So you only have 3 workouts left in Phase 1- today’s upper body,  a lower body and one more upper body. Let’s make the most of them!!!  Bench Press

Let’s all have an AWESOME DAY!!
-Michelle

28 Days of Christmas: Day 6

I’d like to take a bit  of time today to talk about “Keeping Motivated”…or as I like to call it keeping your MOJO!!! 

It is so easy for us to get GUNG HO about our fitness goals for 1, 2 or 3 days and then totally fizzle out…the #1 requirement for being eligible to win this 28 Days of Christmas contest is meant to HELP-you, HELP-yourself stay motivated… by posting comments and giving ENCOURAGEMENT to other ladies in the contest.

MY #1 solution for staying MOTIVATED … is to take the focus off of me and give energy to someone else.

That’s why the motto of the Rally Room is “The Key to your Motivation is to encourage OTHERS!”

Just try it- give a little of your energy to
someone else and you will be amazed at the motivation
you get in return!!   The way to do that here is to COMMENT on others blogs.  Even just saying a quick “HI” or “AWESOME” does amazing things.

A GRAND Prize will be given to the contestant who shows the MOST holiday spirit throughout the contest. Participate with feedback ,comments, questions, input, ect during the duration of the Contest on our BuffMother Page: http://facebook.com/buffmotherpage

If you want MORE of a connection~ hook into our TEAM BuffMother Rally Room  Http://therallyroom.com

The Sole Purpose of the Rally Room is for you to have a place to GIVE your energy to others through Encouragement, Excitement, Love, Support, Help, Friendship, etc..~ I call it planting “energy seeds”!

~~~~~~~~

Now on to today’s workout– It’s the same as Day 2, but if you have access to only DB’s and an exercise ball…here is the “At Home Version” for you:

 

Exercise #1 DB Chest Press on ball
3×10(buffing); 3×6 (boosting)

ABS between sets of presses

Exercise #2- One arm DB LAT rows
3×10(buffing); 3×6 (boosting)

ABS between sets of

Exercise #3- DB Flys on ball
3×10(buffing); 3×6 (boosting)

ABS between sets of Flys

Exercise #4- Bent over DB Rows

3×10(buffing); 3×6 (boosting)

ABS between sets of rows

BONUS BURN OUT Exercise #5- Push ups
2x15reps or to  failure

Then… Intervals:

20 min is always the goal here is an example for you:

  • 4 min. warm up-marching in place or a short walk around the block
  • 1 min. hard- jump rope
  • 1 min. easy-march
  • 1 min. hard-jump rope
  • 1 min. easy-march
  • 1 min. hard-jump rope
  • 1 min. easy-march
  • 1 min. hard-jump rope
  • 1 min. easy-march
  • 1 min. hard-jump rope
  • 1 min. easy-march
  • 1 min. hard-jump rope
  • 1 min. easy-march
  • 1 min. hard-jump rope
  • 3min. cool down-march or walk again

This is 20 min total: 7 hard min. total

 

Let’s all focus extra hard on GIVING ENCOURAGEMENT to others, you will reap the rewards!! “GO TEAM” cheerleaders

Your Cheerleader,

Michelle

28 Days of Christmas: Day 2

Hiddy HO!! I woke up singing this beautiful morning, “”good morning, good morning, good morning it’s time to rise and SHINE!!!!” 

Today it’s 28 days of Christmas Day 2  and time to attack our UPPER BODY!  I bet many of you are sore from your leg workout yesterday and I am too~ mostly in my upper butt/lower back/hip region.

Xmas Day 2-…SUPER detailed: “Upper Body, ABS and Intervals”
Exercise
DATE
6-5 
 
Upper body Day
 
set 1
set2
set 3
10 min
Warm up
 r-bike
bench press
stretch
#1
Bench/Chest Press
lbs.
 95
115
115
3×10(buffing); 3×6 (boosting)
reps.
 10
 10
 8
abs
between sets of bench
2sets
 Knee ups
 30
 25
#2
Pull ups
lbs.
 Under hand
 20# assist
 inverted
3×10(buffing); 3×6 (boosting)
reps.
 10
 10
 10
abs
between sets of pull ups
2sets
 Old school
60
45
#3
 Flys
 lbs.
 10
 10
 10
3×10(buffing); 3×6 (boosting)
reps.
abs
between sets of Flys
2sets
 Hanging
 20
15
#4
Rows
lbs.
 10
 10
 10
3×10(buffing); 3×6 (boosting)
reps.
  10
  10
  10
abs
between sets of Rows
2sets
vaccums
3 for 15sec
3 for 15sec
BURN
Push ups
military
OUT!
2x15reps or failure
reps.
 20
 15+3
knees
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 okay J
EXERCISE #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 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.

ALSO~ Please be sure to take a set of stats and pics ASAP~ you’ll be glad you did once the 28 days are up and you’ve shed some inches~

Contest STATS and PICS info:

Be sure to at least take standard 6 measurements:

Height:
WEIGHT*:
Bust:
Waist:
Hips:
Thigh:

*be sure to note your CYCLE DAY also!!! It makes a BIG difference!If you really want to get detailed you can use this is a super detailed STATs list…I like taking a ton because I don’t change much at this point plus some of the measurements really help me gauge if I am gaining muscle and losing fat 🙂

Today’s Date:_________ height:_____________ weight:___________ age:_______
Today’s cycle day-

Please list the following measurements:
Bust (around breasts the biggest part):
Chest- relaxed (just under armpits above breasts with arms down at your sides):
Chest- flexed back and chest (just under armpits with arms down at your sides):
Waist- relaxed (the smallest part):
Waist-sucked in (the smallest part):
Hips (the largest part of your butt):
Shoulders (around the outside of your shoulders with your arms at sides):
Biceps (relaxed at midpoint of upper arm):
Biceps (flexed at midpoint of upper arm):
Thigh-mid (about 8” above knee cap):
Thigh- upper (about 12” above knee cap):
Calf (about 7” below knee joint):

Pictures- Aim to produce photos that will be most comparable with the next set of progress photos you take. Photo are best taken in good lighting (during the day), the same suit on, from the same distances and angles, on a light background and in heels. It is best for you to take following poses all full body*:
1. straight on arms at sides
2. straight on arms up and flexed
3. from behind w/arms at sides
4. behind with arms up flexing biceps
5. from the side
6. model or movie star pose- have fun!
* do them both relaxed and flexed. Have fun and SMILE.

Caliper measurements (*these are the ones I like to track on myself and use to calculate my body fat, for further info on body fat measurements here is a link http://www.linear-software.com/online.html)
*Tricep:
*Thigh:
*Iliac:
Abdomen (I do this one for kicks, since I am an apple):

 

 

 

Paired Circuits workout video (SSS week 07)

SSS 07- Buffing Experienced Workouts:

“Buffing” 3day split- using “paired circuits”

Videos of Chest/tri Experienced Buffing phase 4 at home


CHEST, TRICEPS and intervals plus 20 mins extra cardio and ABS

Paired circuit #1-
Chest Press or Bench Press
3×6-8
Tricep Extensions
3×6-8

Paired circuit #2-
Incline DB flys
3×6-8
Tricep bench dips
3xfailure

Paired circuit #3-
Flat bench flys
3xfailure (10 rep range)
Tricep kickbacks
3xfailure (10 rep range)

Paired circuit #4-
Knee Ups-to failure 2-3 sets
Crunches 3×15 slow

INTERVALS: Intervals-immediately after lifting
3 min. warm up
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
4min. cool down
This is 20 min total: 7 hard min. total
+20 mins additional steady cardio after intervals…move to another mode if bored

ABS–CPTME….SIMPLE 7 for 7

  1. Passive Abs
  2. Sit ups- hands on hammies
  3. Vacuums!! 10- 10 seconds daily
  4. Knee ups- roman chair are best
  5. Traditional AB crunch
  6. Ball Crunches
  7. Cats/Dogs

Beginner Buffing UB and example interval workouts

SSS Week 04- Ph 1 log~Beginner Buffing UB and example interval workouts

SSS Week 04-

Ph 1 log~Beginner Buffing Upper Body and example interval workouts

Push ups on Wall
to failure

Bent over DB Rows
3×10

Chair dips
3×10

Shoulder press
3×8-10

Bicep curls
3×10

lateral shoulder raises
3x 10

ABS with each workout
Knee ups 3x 15
Crunches 3x 15

Summary of Buffing Phase:

  • Do something Every OTHER day
  • 2 lifting workouts per week
  • Workout is a circuit: do exercises in order a total of 3 times
  • Very little rest between exercises
  • 2 interval sessions and 1 active rest day each week
  • Focus on dieting and losing weight
  • do some ABS every time you workout

 

 

BuffMother! Interval Training

20 min is always the goal
Phase 1 & 2:
5 min. warm up -WALK around the block
1 min. hard- Jump rope
2 min. easy-WALK in place
1 min. hard -Jump rope
2 min. easy- WALK
1 min. hard-Jump rope
2 min. easy-WALK
1 min. hard-Jump rope
5 min. cool down (walk around block again)
This is 20 min total: 4 hard min. total
*If you don’t feel exhausted by the end, increase the intensity of all hard and easy min.