By BuffMother! (Michelle Berger)
Have you ever considered the true value of having a great body? I’m talking about a body that is strong throughout…a body that performs when you need it to perform…a body that makes you smile when you see it in the mirror…a body that makes jaws drop… a body that looks the same or better than it did 20 years earlier. You can have that body!
How much is a great body really worth?- Let’s break it down!
1. Your self esteem will skyrocket- Loving your reflection in the mirror is under rated. The feeling you get when you love the way you look in the mirror is more powerful than words can describe. It’s almost impossible to have low self esteem when you love the way you look.
High self esteem= $1,000,000
2. Self confidence is the product of high self esteem. When you have ultra high self confidence you will not be afraid to pursue your dreams.
Unstoppable self confidence= $2,000,000
3. Doors will open- when you’re in great physical shape, have high self esteem and tremendous self confidence, you will be given opportunities that other people just don’t receive.
Doors that were previously slamming shut are now flying open=$1,000,000
4. You will create a legacy of health and fitness in your family. Physical fitness is a learned behavior. Your actions, both positive and negative will be passed down from generation to generation. It’s never too late to change your legacy when it comes to health and fitness.
Establishing a legacy of health and fitness; passing down high self esteem, self confidence and the tenacity to pursue dreams= $10,000,000 (at least)
Start by Believing you are worth it and commit to consistently invest about an hour a day towards your fitness and you can have a 14MILLION Dollar body!!!!
The First Step~ Is to Believe!
Just believe IT!! I am living proof- I believed I could do it and I did!!! The vast majority of women want to be in shape and feel confident about how they look, but they simply refuse to believe it is possible…especially after having children.
How to Believe:
Believe before you believe; Have FAITH.
I know it doesn’t sound like I’m making any sense, but listen. In order to believe something that you don’t see you need to tell yourself over and over that you believe it- it is called having faith. Tell yourself, “I will have a flat stomach again.” “I will feel energized.”; “I will wear my pre-pregnancy clothes again.” The possibilities are endless. It is all about believing that it is possible and that will lead to consistent action toward your goals. Faith + Consistent Action = Results
Baby Steps…Baby!!
You can make huge progress in just one week. Give yourself new things to believe daily and weekly. For instance even two days after delivering a baby you should start believing that your still huge belly will go back to its pre-pregnancy shape. I remember practicing this technique after I had my twins. Every time I caught a terrifying glance at my belly in a mirror or window reflection. I said to myself “I will have a flat tummy” over and over until it became a habit. This little habit reminded me to “suck it in”. Over time it worked!
Believe despite everyone telling you “no”
Many people don’t come right out and tell you “you can’t reach your goals”, but they will imply it with questions, or complaints, or jealous remarks toward mothers that are trying to be buff. Just, remember I am living proof. I became more fit than I’ve ever, ever been within 9 months of having my 3rd and 4th child by C-section. So take a close look at the source of the discouraging remarks and don’t let people that don’t understand, detour you on the way to your goal. Just believe that you can accomplish everything I’m asking you to do and you will be a BuffMother!
JUST Believe!!!!!
Here is a 5 day workout plan to get your Strong, Shapley and SEXY $14,000,000 Body this summer ~ It’s worth the cost! Believe IT!!
The POA(Plan Of Attack):
Monday- UPPER BODY #1, ABS and INTERVALS
Tuesday – LOWER BODY #1, ABS
Wednesday- INTERVALS, ABS
Thursday-OFF
Friday- UPPER BODY#2, ABS and INTERVALS
Saturday-LOWER BODY#2, ABS
Sunday- OFF
ABS- do them each time you workout
a) Roman Chair Knee UPS- 2x20
b) Ball Crunches- 2x15
c) Standing High Knees- 2x20 each leg
d) CATS- 2 x 3 reps of each position- holding both up (CAT) and down (DOG) for 5 seconds each
e) Vacuums- 2 sets of 5 10 second vacuums (10-20 sec rest between reps)
INTERVALS- “BuffMotherobics!”- 20 minutes of “Even Minute” INTERVALS
Min 1-3: Warm up
Min 4, 6, 8, 10, 12, 14 hard/ “on” minutes
Min 5, 7, 9, 11, 13, 15 easier/recovery minutes
Min 16-20 cool down
The workouts:
Warm up- 6 minutes of cardio- any type… ease into it, prepare your body and mind for an effective workout.
Upper Body #1, ABS and Intervals
1- Bench Press- 3 sets of 10 (3x10)…first set medium wt. warm up, second set heavier, heavier if needed ; last set 10th rep should be close to failure
You Tube VIDEO-
(At home option: DB Chest Press-
)
)Between sets-
ABS:
Roman Chair Knee UPS- 2x20; Rest 1min
(At home option: Knee Ups-
)
Soo…. For example:
Bench
Knee ups 20 reps
Rest 1min (up weights, stretch)
Bench
Knee ups 20 reps
Rest 1min (up weights, stretch)
Bench
REST (clear weights)
Next exercise….
2- Incline Flys- 3x10
ABS:
Ball Crunches- 2x15; Rest 1 min
3- Pull Ups or Assisted Pull ups or Inverted Pull Ups- 2x10
(Option: Inverted Pull ups-
)
You Tube Video-
ABS:
Standing High Knees- 2x20 each leg; REST 1 min
4-Seated Rows- 3x10
(At Home option: Bent Over DB Rows-
)
ABS:
CATS(and DOGS)- 2x 3 reps of each position- holding both up (CAT) and down (DOG) for 5 seconds each
5-Bicep Curls 3x10 paired with Tricep Extensions 3x10
ABS:
Vacuums- 2 x 5: 10 second vacuums (10-20 sec rest between reps)
Then…
INTERVALS
I call them “BuffMotherobics!”- Even Minute INTERVALS
Min 1-3: Warm up
Min 4, 6, 8, 10, 12, 14 hard/ “on” minutes
Min 5, 7, 9, 11, 13, 15 easier/recovery minutes
Min 16-20 cool down
Warm up- 6 minutes of cardio- any type… ease into it, prepare your body and mind for an effective workout.
Lower Body #1, ABS and Intervals
1- Squats- 3 sets of 10 (3x10)…first set medium wt. warm up, second set heavier, heavier if needed ; last set 10th rep should be close to failure.
You Tube VIDEO-
(At Home Option: DB Squats-
ABS:
Roman Chair Knee UPS- 2x20; Rest 1min
2- Smith Lunges- 3x10
3-
You Tube VIDEO-
ABS:
Ball Crunches- 2x15; Rest 1 min
3- Knee Extensions-3x10
ABS:
Standing High Knees- 2x20 each leg; REST 1 min
4- Leg Curls- 3x10
(At Home Option: Ball Leg Curls-
)
ABS:
CATS/DOGS- 2x 3 reps of each position- holding both up (CAT) and down (DOG) for 5 seconds each
5- Calf Raises- 3x10
ABS:
Vacuums- 2 x 5: 10 second vacuums (10-20 sec rest between reps)
INTERVALS- “BuffMotherobics!”- Even Minute INTERVALS
Min 1-3: Warm up
Min 4, 6, 8, 10, 12, 14 hard/ “on” minutes
Min 5, 7, 9, 11, 13, 15 easier/recovery minutes
Min 16-20 cool down
Then ABS- as a circuit twice through (2 sets of each)
1) Roman Chair Knee UPS- 20 reps
2) Ball Crunches- 15 reps
3) Standing High Knees- 20 reps each leg
4) CATS- 3 reps of each position- holding both up (CAT) and down (DOG) for 5 seconds each
5) Vacuums- 5 reps of 10 second vacuums (10-20 sec rest between reps)
OFF!! OR ACTIVE REST- SHOP, WALK, CLEAN ETC…
FRIDAY
Warm up- 6 minutes of cardio- any type… ease into it, prepare your body and mind for an effective workout.
Upper Body #1, ABS and Intervals
1- Lat Pull Downs- 3 sets of 10 (3x10)…first set medium wt. warm up, second set heavier, heavier if needed ; last set 10th rep should be close to failure
Between sets-
ABS:
Roman Chair Knee UPS- 2x20; Rest 1min
Soo…. For example:
Bench
Knee ups 20 reps
Rest 1min (up weights, stretch)
Bench
Knee ups 20 reps
Rest 1min (up weights, stretch)
Bench
REST (clear weights)
Next exercise….
2- Seated Rows- 3x10
ABS:
Ball Crunches- 2x15; Rest 1 min
3- Incline Flys- 3x10
ABS:
Standing High Knees- 2x20 each leg; REST 1 min
4-DB Shoulder Press- 3x10
ABS:
CATS(and DOGS)- 2x 3 reps of each position- holding both up (CAT) and down (DOG) for 5 seconds each
5-Lateral Raises- 3x10; one arm at a time
ABS:
Vacuums- 2 x 5: 10 second vacuums (10-20 sec rest between reps)
Then…
INTERVALS
I call them “BuffMotherobics!”- Even Minute INTERVALS
Min 1-3: Warm up
Min 4, 6, 8, 10, 12, 14 hard/ “on” minutes
Min 5, 7, 9, 11, 13, 15 easier/recovery minutes
Min 16-20 cool down
Warm up- 6 minutes of cardio- any type… ease into it, prepare your body and mind for an effective workout.
Lower Body #1, ABS and Intervals
1- Squats- 3 sets of 10 (3x10)…first set medium wt. warm up, second set heavier, heavier if needed ; last set 10th rep should be close to failure
ABS:
Roman Chair Knee UPS- 2x20; Rest 1min
2- Dead Lifts- 3x10; Knees slightly bent (romanians)
ABS:
Ball Crunches- 2x15; Rest 1 min
3- Leg Extensions-3x10
ABS:
Standing High Knees- 2x20 each leg; REST 1 min
4- Leg Curls- 3x10
ABS:
CATS(and DOGS)- 2x 3 reps of each position- holding both up (CAT) and down (DOG) for 5 seconds each
5- Walking Lunges 2x15
ABS:
Vacuums- 2 x 5: 10 second vacuums (10-20 sec rest between reps)
REST DAY/OFF!!
For more info on BuffMother! Please visit www.BuffMother.com
While you’re there please check out my new books Hormonal Timing and After Baby ABS.
Remember to JUST BELIEVE!!
xoxoxo~
BuffMother! (Michelle Berger)
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