Off to the races!
Hey ya ladies!! GUESS WHAT?? We have 168 ladies in the contest with us!! 
Many of you are participating both here and in our Facebook Private group! (if you would like to be added to the group, message me on facebook please)
THANKS FOR YOUR INVOLVEMENT!! Darcie who is my super HELPER– made this really colorful Fun Printable for you…be sure to print it off to help you stay accountable during the 10 weeks~ SSS InfoGraphic Checklist
In conjunction with our contest we have 2 focuses this February– No Frump and FOODIE February. Details here~ Foodie and NO Frump February
My day 1 went well…
up at 6am
apple cider vinegar and water
Detox tea
3 poached eggs
Kipper Snacks and carrot
~Planted trees for 1.5 hours~ got about 50 in the ground
Burger (small) and Cucumber
Chips- while running errands with son
Took starting stats, pics–ended up cramping like crazy! Drank salt water and took some Ionic Magnesium
~Workout- Lift upper and intervals
Steak more cucumbers, glass of wine 6oz
Spinach Salad with Pecans, Turkey, Red onion and Olive Garden Italian DressingMore tea
Overall, My eating was good– didn’t plan on the chips or wine, but I kept both to a small portion and really have no desire to keep up with that. I am on my 2nd week of no coffee and no dairy. I did have a slight cheat on the dairy with some cheese on Sunday, but honestly I’m not missing it much at all!! My tummy is so much happier without both!
Very happy with how my body is starting to feel stronger and leaner than last month for sure!! Also my tummy is so much better!!….but I HATE the state of my legs right now. NEVER have I carried fat/water retention in my legs like this and NEVER have I had such bad cellulite. I really am worried something is amiss with my kidneys or thyroid…hoping to find out my test results from the Dr. today!
My workout was weird, as I mentioned in my food log, I was dealing with cramps and being HUNGRY, but I can’t run with food in my tummy so I powered through.
Circuit 1:
Push up on handles 12reps x3sets
Bicep curls 50#x12x3sets
Hyper-extensions 15 reps x2sets
Circuit 2:
Bench 95×10, 105×8, 105×8
Bicep Curl Machine 55×10, 65×10
Hip Ups and Knee ups- one set each
Run intervals- 8 mphx1min 3x’s, 8mph x 2 mins 3x’s 20mins on treddy total for 2.2 mi FELT the tree planting in my rt. hip and left knee~ I was EXHAUSTED!
Went to bed pretty early last night and am SORE from all I did yesterday– swinging a pick axe and planting 50 trees is not easy!
I’ll post my starting pics and stats in a different post….
Hope our DAY 2 is great too!!
Love ya,
Michelle
P.S. Sent this out to all in the contest~ please get in on the free supplement deal, it’s an awesome one!!
Thanks again for joining us on this SuperStar Success contest! As a thanks, I have a special offer for you!! Do you ever suffer from JOINT PAIN?? If so please click "REPLY" to this message and I'll send you a coupon code for amazon to get an bottle of EXTREME FLEX for just 54cents! (USA ONLY). Please remember, OUR Week #1 SSS MINI CHALLENGE- take measurements, stats, pictures, journal and our starting thoughts, and begin with the end (SUCCESS) in mind. Please visit this link for info: http://wp.me/p4kaPT-1HL Let's make this week GREAT!! -Michelle p.s. Don't forget to REPLY to get your coupon code!!
Attachments
MICHELLE’S SSS starting measurments and pics…..
Starting STATs for Michelle Berger
Today’s Date:_2/2 height: 5-6.5 weight:139.8
age:_40______
Today’s cycle day- cday 10
Please list the following measurements-
Bust (around breasts the biggest part):37
Chest- relaxed (just under armpits above breasts with arms down at your sides):35
Waist- relaxed (the smallest part): 28.5
Waist-sucked in (the smallest part): 27
Hips (the largest part of your butt): 37
Shoulders (around the outside of your shoulders with your arms at sides): 42
Biceps (relaxed at midpoint of upper arm): 10.5
Biceps (flexed at midpoint of upper arm):12
Thigh-mid (about 8” above knee cap): 20
Thigh- upper (about 12” above knee cap): 21
Calf (about 7” below knee joint): 13
Ill- 12
Ab- 16
Th- 10
Tri- 8
So…overall the numbers have gotten better in the past 3 weeks, I did measurements and pics on 1.11.01
Time to keep pushing forward- building muscle and striving to lose fat and toxins!!
Pics, I took more than this, but here are 3….
Working the gams!
Yesterday I worked my GAMS! or to the lay person my Legs! It was a surprisingly good workout since I was DYING from all my activity on Monday. Here’s a short video I did talking about our week 1 and the MINDSET you need to succeed in this 70 day contetst.
My workout~ 3pm
Warm up= air squats 30, jumping squats 2 sets of 10, light dead lifts 2sets of 95×10, stretching, front squats 45×15, bicep curls 45×15
Squats 95×10, 135×10, 155x10x3sets (first time since I was sick doing this many at 155!) some calves between sets- just body weight and hip twists 2 sets of 10
Dead Lifts 155×10 x3sets
hip ups 10 feet wide, 10 feet narrow x 2 sets
bicep curls 45×15
Forward Lunges 65x10x2sets
paired with good mornings 65x10x2sets
Ball full sit ups with 10# plate 20 reps
Knee Extensions 115×10, 140×10 x 2 sets
Hyperextensions 15 froggy, 15 for booty (bent knees explosion)
Most of my eats:
1/2 tsp Apple Cider Vinegar in water
2 cups detox tea
4 eggs with tomato, onion and ham
Smoothie: handful blueberries, black berries, spinach, 1Tbs sprouted ground flax seed, 1 tsp chi seeds, 1/4cup callogen protein powder, 4 oz cherry juice, water
Carrot with Thermofuel
1 cup bone broth (chicken)
Leaky gut L-glutamine supplement
Chicken (roasted dark meat) and half an avocado
2 glasses wine
Cucumber water– so yummy!
PICKLE!
That’s the best I can remember….I may have had something else?? Can’t think of it now though. Wine by the way is NOT ON PLAN…My DH has a wine account and brings home free wine too often recently. I got sucked into having some with him, because when he got home I was in the tub taking an EPSOM salt bath for my “NO FRUMP” act of the day. Wine offered to you by a handsome man, while in the tub, who can say no to that??
Something I started doing this morning is fasted am bike– I need to SWEAT in order to release some of these toxins in my body! I’ve not been sweating enough! Got in 10 mins, my legs are DEAD from leg day!
Gotta go, my DD texted me that she’s sick, poor thing!
-Michelle
Oh my am I sore!
Missed blogging yesterday so to recap, I did a good shoulder and bicep plus abs lifting workout on Wed plus cardio– got in 10 mins of bike in am, then did a mish mosh of interval videos for another 15 mins, plus ran 10 mins after my lifting. I finally wore my new purple shoes to run in…they felt good but a bit lose~ not sure I like how those FLYwire style ties.
I was sore Wed, but even more sore yesterday. So sore that it was taking my breath away. NOT sure what’s up with that, but it stinks!
Due to my sore body, I took yesterday off of workouts. I had a Dr. appt, then got my nails done, then hit Wal-mart for some produce and a few other things. My twin’s bday is on Tues, so trying to get some shopping done for them!
When I got home I made this short video for you~ It’s about our NO FRUMP focus this month~
I did get some good news from my Dr. in that my A1C (down to 5.2), liver and kidney function looked great!! YAY!! But, my T3 levels were low, which was no surprise to me. I have been DRAGGING and gaining weight for no reason the past year. So I’m going to start on a very low dose of meds and see how it goes. That combined with my work with my food should help me feel like a new woman by April
speaking of dragging, I am going to attempt a nap now, I am dragging today!
Oh and for those of you who asked, here’s the HT CHART~
http://buffmother.com/wp-conte…2015/02/HT-Chart.pdf
SSS Week #2 Mini Challenge- Eliminate Bread
SSS Week #2 Mini Challenge- Eliminate Bread
Eliminate BREAD from your diet this week…
notice anything?
Hope you are ready for a great week #2~ This week I have prizes for whoever post the most public #nobread photos, thoughts, extra info about reasons to cut bread out of your diet, etc…. To win simply #nobread and tag me in your posts @buffmother on IG and @Michelle Berger on Facebook to be sure I see it!
Winner gets a FREE bottle Seraglow https://www.kfmbrands.com/seraglow/of and a tub of BCAA’s https://www.hightpro.com/products/active-bcaa-regen!!
Are you wondering what is considered bread??
Bread= any baked grain product made with yeast
Honestly I want you to choose your own definition but in general terms~
NO BREAD simply means what YOU feel NO BREAD means, lol!
I want each person to define it for themselves.
The goal of this MINI Challenge is about you learning that there are other “good” carbs out there besides bread. Realizing, that you will not DIE if you can’t eat bread, is a fun accomplishment!
There are MANY other great carb choices besides bread to choose from. Rice, beans, sweet potatoes, etc…
Take this challenge as a prompting to explore other alternatives to bread for your carbs.
I personally LOVE fruit of veggies for carbs. Also life without “bread” helps me to keep my gluten and yeast intake at a minimum~ which in turns helps eliminate that horrible belly bloat.
REMEMBER! Don’t get too technical…just KISS (Keep It Simple Sweetheart)!!!
For those of you who want to take the challenge up a notch~
You can go one step further and eliminate all grains except for rice and oats from your diet. or even eliminate them also.
Personally, I don’t eat much bread hardly ever anymore. I have found other better sources for carbs than grains. My tummy is much happier when I limit the amount of gluten I eat. For this week I plan to eliminate all grains from my diet including rice.
Have fun with this challenge and embrace it as a human experiment!!
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Section 2 Coaching- how to chart hormones
SSS week 02: Coaching
We had GREAT week ONE ladies!! fun to see many of your successful reports in the RR. I also love that we can take one week at a time….I plan on having another amazing week!!!
For this week’s coaching I’d like to dive into how to Chart your Hormones.
Here’s a link to the chart:
http://buffmother.com/wp-conte…2015/02/HT-Chart.pdf
Also, If you are interested I did an entire MONTH of a vlog about charting my cycle days. Check it out on You Tube:
http://www.youtube.com/playlis…V1qDJBIwf28rS3LtI2Rc
HOW TO CHART HORMONES
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Section 3- Example workout Plan Of Attack
SSS week 02- Michelle’s DETAILED workout POA
| Phase 2Buffing | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Week 2 | Lift Lower BodyABS | Lift Back, Shoulders and Biceps Intervals | IntervalsABS | Lift Chest/Tri’s Intervals | Lift Lower BodyABS | Active rest- Walk? | Off |
Monday
Lower Body and ABS:
| Squats |
| 3×10 |
| Bulgarians |
| 3×10-hams/quads |
| Dead Lifts- Romanian |
| 3×10-hams |
| Knee Extensions |
| 3×10- quads |
| Leg Curls |
| 3×10- hams |
| Walking Lunges |
| 2×10-15 -butt. Focus on using front leg for movement |
| Calf Raises |
| 3×10 |
| Daily CORE- during rest between higher rep sets or post intervals |
| Knee Ups on bench or roman chair |
| 3x15front/5side/5side ABS |
| Old School sit ups |
| 3×25 ABS |
| Crunches on ball |
| 3×15/5/5 ABS |
| Reverse crunches |
| 3×25 |
| Cats |
| 3x5reps of 5 seconds ea tummy/back |
Tuesday-
Lift Back, Shoulders and Biceps Intervals:
| One arm bent over DB lat rows |
| 3×10 |
| Lat Pulls |
| 3×10 |
| Rows-rhomboids |
| 3×10 |
| Military Press-shoulders |
| 3×10 |
| Lateral/ Front/ bent over Raises |
| 21″s–3×7Shoulders (do as a circuit 7lat, 7front, 7bent over, rest) |
| Bicep dumbbell Curls |
| 3×8-10 -biceps |
| Daily CORE- during rest between higher rep sets or post intervals- **SEE MONDAY** |
Intervals:
Elliptical or STAR-MILL
“Buffing”Phase :
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
Wednesday-
Intervals and ABS:
Run outside
*See Tues*
Thursday-
Chest/Tri workout and Intervals:
| Bench Press OR Chest press |
| 3×10 |
| Push Ups |
| 3×10-15 (not quite failure but hard) |
| Incline Flys |
| 3×8-10 |
| Tricep Extensions |
| 3×8-10 |
| Tricep kickbacks |
| 3×8-10 |
INTERVALS- STATIONARY BIKE
Friday-
SAME AS MONDAY
Saturday-
ACTIVE REST…I’ll stay very busy this Saturday. I have a full day with a book signing and attending a competition.
Sunday- OFF
Rest and make POA for next week
~~~~~~~~~~~~~~~~~~~~~
Section 4- Lower body workout video instruction
SSS Week 02: Beginner Lower Body Buffing workout (Video)
LEGS– Beginner Buffing workout (from phase 1 log)
Barbell Squats
3×10
Step ups
3×10
Knee Extensions
3×10
Leg Curls
3×10
Walking Lunges
2-3×10
Calf Raises
3×10
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
- Simple 7 for 7 AB routine every time you workout
Your Homework for this week:
- Don’t EAT BREAD– post about things you are eating instead
- CHART your hormone symptoms regardless of if you have a cycle or not. Take notes about your weight, bloat, mood, focus level, energy, pain, hunger, strength, sleep, libido and other items that may be hormone related. Get to know yourself better!!
Cheers to Charting this Week #2~!!!
I’m alive!!
Happy SuperBowl day ladies!!
I am fired up to be feeling ALIVE again…had a bit of the body flu this week. Made me TIRED and SORE ALL OVER on Thurs and Fri– started feeling better yesterday. 3 unplanned Days off, but today I’ll be back to it. Got a Chest/Tri/Abs and Run on tap.
Last night, went out with my kids and MIL to dinner for an early B-day dinner for my twins. They will be 13 on Tues!! SO AMAZED they are that old!
After dinner all 4 of us Berger girls got our ears pierced with a second hole! OUCH and FUN at the same time!!
Hope you are ready for a great week #2~ The MiniChallenge is NO BREAD and this week I have prizes for whoever post the most #nobread photos, thoughts, info extra. To win simply #nobread and tag me in your posts @buffmother on IG and @Michelle Berger on Facebook to be sure I see it!
Winner gets a FREE bottle Seraglow https://www.kfmbrands.com/seraglow/of and a tub of BCAA’s https://www.hightpro.com/products/active-bcaa-regen!!
Time to roll, this lady has to eat something for my pre-workout so I can be done in time to watch the SUPERBOWL!
Go Broncos!!
My week #1 started off great, but ended up with 4 rest days due to being ill. I “was” planning to workout yesterday, but still had some crazy body aches so opted for 1 more rest day. Already feeling better today!! I’m excited to hit my workouts again and be better on my diet.
I am one of those people who can’t seem to eat right if I don’t workout. My diet flies out the window when I’m not active enough. I think I get bored and stressed when I don’t exercise- so I turn to eating instead, lol!
I tried to enjoy my days off workouts and off plan as much as possible 
I had fun with my kids this weekend– we indulged in Subway, Johnny Corino’s and Crispy Creme plus some Super-bowl party fun! I’m so happy Denver won the game. They were my “first” football team since I grew up in the Denver area! GO BRONCOS!
POA for week #2- finishing up BUFFING
M-Chest/Tri Intervals cday 16
T-Legs
W-off
Th- Back/Sh/Biceps intervals Start BOOSTING! I plan to lift heavy!!
F-Chest/Tri Intervals
Sa- Legs
Su- off/active rest
Plus, I have a bunch of trees to get planted!
This week will be very busy– Othro appt for Gunner today, Twin’s Bday on Tues, Wed I’m busy all day with Travis, Thursday we have our Truck getting worked on and then the weekend is V-day (plus- next week is Travis’ bday)! February is always so busy!
Time to get my workout done! Let’s have a great week #2!
-Michelle
P.S. For some odd reason my email system is not working properly and didn’t send out our contest email on Sunday. I sent it now and here’s a copy for you.
Our SSS Week #2 Mini Challenge is to Eliminate Bread
Eliminate BREAD from your diet this week…notice anything?
Hope you are ready for a great week #2!!
~ This week I have prizes for whoever post the most public #nobread photos, thoughts, extra info about reasons to cut bread out of your diet, etc….
To win simply #nobread and tag me in your posts @buffmother on IG and @Michelle Berger on Facebook to be sure I see it!
Winner gets a FREE bottle Seraglow~
https://www.kfmbrands.com/seraglow/
AND a tub of BCAA’s https://www.hightpro.com/products/active-bcaa-regen
Here’s more info:
http://buffmother.com/sss-week…-challenge-no-bread/
Have fun with the CHALLENGE…a Challenge is supposed to be CHALLENGING!!
Love ya,
Michelle
p.s. Please comment on my video or blog, every comment
helps us help more women
and keeps you accountable, thanks!!
HT pills subscription on paypal 34.90
HT pills subscription on paypal 34.90