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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!

 

After Baby Abs live on video

Today I got on my workouts right away– started wtih my AB Routine from “After Baby Abs” and took a follow along video for you!! If you do this workout 7 days a week for 7 weeks, you will have a transformed tummy!! Complete this circuit 2x’s

  1. Hands on Hammie Sit ups -15 reps
  2. Vacuums- 3 reps of 10 seconds
  3. Knee Ups- 15 reps
  4. Crunches- 15 reps
  5. Ball Sit ups- 15 reps
  6. CATS (and dogs)- 3 reps of 5 sec each position
  7. + Passive ABS!! Suck it in 24/7 and have good posture

I also did a coaching video for my “MAX RESULTS” online training group and a video promoting our next group that is starting April 24! You should join us!!
The rest of my workout included today’s ab challenge the COKE, I did 3 rounds of it, plus bench, dips and stretching for my splits.

Now it’s time to chill as I have an afternoon date with the hubby!!

Have a great MONDAY!

-Michelle

E-Book SPECIAL

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

Workout with someone~ SSS wk #5 Mini-challenge

SSS Week #5 Mini Challenge- Workout With Someone!!

HI GIRLS!!
Well this is week #5 already in the SSS contest~ AND so many of you are really kicking tail… This week we have a bottle of REGEN PM (sleep recovery supplement) to give away to whoever posts the most about “workout buddies”– use tag #buffmother and #workoutbuddy

 

Our mini challenge for the week  to “workout with someone” this week. Fitness is a fun, healthy activity for you to enjoy with friends, family, husbands, kids, new acquaintances, etc….
I know many of you regularly workout with partners, but many of us often go it alone.  WELL this week I challenge all of you in the SSS to workout with someone at least once this week!!!

GET it Booked NOW and have FUN!!!

-Michelle

p.s. Here’s a summary of the info coming your way this week– be sure to stay connected via my blog on www.buffmother.com!!

COACHING video– BELIEVE!! (week 05 coaching topic)

  • Homework~EACH DAY THIS WEEK WRITE AN “I BELIEVE…” STATEMENT
  • Some of MY BELIEFS
  • Belief Quotes

FEATURED Workouts~BOOSTING BIG MUSCLES!! (sss wk 05)

**PLUS**VIDEO Chat about Boosting BIG MUSCLES

  • Pull ups
  • One arm DB lat rows
  • Pull ups
  • Bent over Rows
  • Pull ups
  • Seated Rows on bowflex- focused on rhomboids
  • and MORE Pull ups!

Experienced Boosting Leg workout in detail with Video

I’ve had a ton of requests for more workout videos demonstrating an actual workout for an experienced level lifter who is in their BOOSTING phase.  The Boosting phase is all about lifting HEAVY with good recovery between sets.  The goal is to take about 2 minutes between each set.

SSS live workout: Experienced Boosting Legs

 

Experienced Boosting Legs (ph 3 log)

Lift Lower Body

LEGS
Squats
4 sets total×10, 8, 6, 10
Bulgarians
3×8-quads
Pliet Butt Squats
3×10-glutes/hams
Knee Extensions
4 sets total ×10, 8, 6, 10
Leg Curls (NOTE- I substituted DEAD LIFTS)
4 sets total ×10, 8, 6, 10
Walking Lunges- go HEAVY
2×10-15 -butt focus
Calf Raises
3×10

Videos- of this workout

Part 1- Squats

Bulgarians

Part 2- Pliet Butt Squats

Part 3-Knee Extensions

Part 4- Dead Lifts

Walking Lunges- do these with holding DB’s

and…

Calf Raises

SSS week 03- Mini Challenge: 100 Lunges

SSS Week #3 Mini Challenge- 100 lunges a day!!  Your mini challenge if you choose to accept it is to do 100 lunges each day this week!! That’s 100 total, so 50 each leg.

This week’s mini-challenge is one of MY FAVORITES!! To do 100 lunges a day takes mental and physical determination~ BUT I know you can do it!!!!

the way I approach the lunges are to use a VARIETY of types of lunges and to not get over zealous the first few days of the week  Most days I will opt to do just body weight lunges, but on my leg days I’ll add weight for sure.

For example:

  • On leg days- I HIT my lunges hard with WEIGHTS
    Weighted walking ones- weight on back or holding DB’s
  • Barbell Lunges
  • Smith lunges
  • Super booty smith lunges
  • On non-leg days – I do body weight lunges mostly of the walking or stationary ones.

Some variety of lunges you may want to try:

Stationary Lunges
Walking Lunges
Jumping Lunges
Side Lunges (including Skater and Jumping Side)
Box Lunge with Dumbells
Box Lunge (3 variations) body weight only
Forward Lunges
Backward Lunges
BB Foward Lunge (includes Russian variation)
BuffMother! Smith Lunges (butt emphasis)
BuffMother! Smith Lunges (basic)
Starter style Walking lunges no weight

A key point to keep your lunges working your booty is to focus on using your front leg for the majority of the movement.

And the KING of lunges for the booty have been shown to be WALKING lunges :)
You will feel them TRUST ME!!Laughing

To get more emphasis on your butt rather than your quad, remember to use your front leg for the motion and also leaning forward (chest to knee) adds extra booty emphasis.

have fun doing your 100 a day!!
Rock that Booty!!!
-Michelle

~~~~Here are some example workouts and how I fit in 100 lunges on this Mini-Challenge~~~~

Did my lunges just now~ 100 for today
also, a chest/tri/running treddy intervals workout at the gym

yesterday- ran outside and 100 lunges

Keep up the GREAT attitude about The LUNGES- it is more of a MENTAL exercise than physical–GET IT DONE, prove to yourself that you are a BUFFMOTHER!!

Love ya,
Michelle

~~~

Booty workout day~

Warm up
r-bike 5 min
Squats (push through heels, focus on using glutes to lift weight)
45×12
95×12
135×10
155x6x2
135×10

Walking Lunges
60# barx15
30′sx15
60# barx15
30′sx15

One set walking calves

Butt Squats
90x10x2
110×8
110x10closer stance

Smith Lunges (alternating starting leg)
90×10
140x6x2
90×10

Bent over leg curls
60x10x2

Keep up the GREAT focus,
Michelle

~~~

As for my workout, I Got it done, despite…feeling like I was a big weakling. I have a photoshoot tomorrow and I typically deplete myself for shoots because I like looking ripped and small…since we all know the camera adds 15 pounds

Here is my measly workout:
warm up 13 mins r-bike
lat pulls
130x10x2
150x10x2

Hammer bicep curls
45×10
45×8…I hate bicep curls!

Pull ups
7, 6.5

Standing Military
in front 45×10
behind 45x10x2

Barbell bicep curls
45x10x3

lower back extensions 2×12
knee ups on roman chair 25
knee ups on bench 30

Seated rows
80x10x2 full extension
90×10 super squeeze at end

13 mins on elliptical- high resistance focus on glutes – only 2 hard intervals in there. Ran out of time
I still have my 100 lunges to do today~ I will get them done, just not right now, lol!

Have a super Thurs night~~

Michelle

~~~

Well, I did legs today~ boy I love a good leg workout….My favorite workouts used to be chest, but these last few months~ LEGS totally rule my world.

I love working legs (and BOOTY) because of the RESULTS!! The positive changes I’ve seen in my legs over the last 2 months are UNREAL!!! The time while I was training for my 800m race, I couldn’t lift much with my legs for about 2 months and it ended up showing…don’t get me wrong, my legs looked great, worked great and felt strong…but they were different than they were prior to slacking off from my workouts. Now from LIFTING HEAVY and close to twice every week, I have less cellulite, less fat, more shape to my booty,etc….now than 2 months ago and I am SO EXITED!!!!
:yay:

I only had an hour so I did the MOST important moves~
5 min warm up elliptical
Squats
45×10 plie
45×10
95×10
135x10x2
155×5

Walking lunges
60#x30 steps
60#x30 steps…some extra BIIIIIIIG :)

Seated calf raises
90x10x3

Dead Lifts
135×10 stiffer legs
135×10 more bend in knee- romainian

Kneeling leg curl
25x10x2

Leg press
180×20- super booty squeeze
270x10x2
Calves betweens sets :)

Smith Lunges
70x10x4 on step
Leg ups on R-chair
15×2
Booty back extensions
20×2

Time was UP!!

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

6-pack of LACROIX: “Fab Abs” Day 18

Thursday Feb 19th; Day 18 Repeat day 9- 6-pack of LACROIX: “Fab Abs” Day 9 

In our Fab Abs Challenge we are going to be enjoying some nice 6 packs of Lacroix, coke,pepsi, mug,7up and my favorite BudLt!Today’s 6pack ab workout is theLACROIX:
“6 pack of LACROIX” repeat this circuit 2 timesL= Leg raises: 7each leg
A= Around the worlds: 7 each direction
C= Crunches  (feet on floor): 14 reps
R= Reverse crunches: 14 reps
0= Oblique Twists: 7 each direction
I= Incline Bicycles: 14 reps
X= X leg raises: 14 reps

Your Day #3 TT Challenge is to do the LaCroix ab workout and comment/like on the YOU TUBE video pretty please

Keep it tight, Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

6pack of PEPSI: “Fab Abs” Day 17

Wednesday Feb 18th; Day 17 Repeat day 8- 6pack of PEPSI: “Fab Abs” Day 8

Today’s Fab Abs workout challenge is to have a 6 pack of PEPSI~
“6 pack of PEPSI” repeat this circuit 3 times

P= Plank: 20 seconds
E= Eccentric abs on ball: 10 reps
P= Pump Ups: 10 reps
S= Slip drill: 10 reps in each stance
I= Itty-bitty ball crunches: 20 reps

Once you complete it PLEASE post a comment here and on the video, thanks a bunch!!

-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