So today I am finally back to working out I had 3 days off in a row…
Wednesday somehow I didn’t get it done I don’t know why exactly I just didn’t
Thursday it was my daughter’s birthday so I took her out shopping all day long and that was exhausting enough
Friday I meant to workout but I went to the chiropractor and got adjusted quite a bit after that I felt like I had had to work out already and then ended up with a flat tire. Actually, had a big chunk of tread was missing on my tire so I had to go to the tire shop after I was done training my clients.
BUT, today I went running outside in the 60 degree weather it was gorgeous!! I ran for about 19 minutes four laps around each way and then back up the hill. In total, I did 6 hard minutes total and then after that I did 100 walking lunges sets of 30, 40 and 30. I went in the house and did some abs and booty stuff including the SUB butt workout plus:
hyperextensions for abs and booty
stretching for my hip flexors
reverse hyperextensions froggy style reverse hyperextension on flat bench and then on the incline
Pump up abs
Laying quad, glute and hip flexor stretching
Other things on my “tada list”:
organizing my mail
organizing some Christmas stuff
checking on my school emails
laundry-Cuji you got sick last night
did some research on the occipital bone in your skull I had that adjusted yesterday my chiropractor said that my psoas muscles were turned off because of my occipital bone was out of place
News Flash!! your Fitness is not only important to you! It’s important to any business owner on the planet. Your fitness affects a company’s ROI. ROI is “Rate of Investment”, the most important number in accounting for employers, they want their investment of employing you to pay off! If you are not physically fit, it impacts more than just you! It impacts your ability to have a successful career, and earn income! We can take that a step further and say that without fitness you cannot make your “mark on the world”. Fitness tops the list of Billionaire Success Secrets for a reason, without it you just can’t perform well! https://www.cnbc.com/2017/05/28/mark-zuckerberg-and-richard-branson-exercise-is-key-to-success.html
What to do? Where to start? Or should I be asking, HOW do you start?
You start in you brain! That’s right, a fitness lifestyle starts with your belief that you will be better if you invest time into your fitness. If you don’t believe that, then you are a lost cause. Exercise is not about burning a certain number of calories or losing weight, it is about changing every cell in your body in a positive way. Just 30 mins of extra activity a day will change how every cell in your body works! You may not notice any difference on the scale but you will notice more mental clarity, more physical ability, more emotional stability, more confidence, etc….Once you get that, you can attack bigger fitness goals like incorporating more of the 11 Components of Fitness into your life. If you believe in fitness, feel free to START HERE for a comprehensive simple workout routine that you can do at home with just a set of Dumbbells, a ball and chair…. https://wp.me/P4kaPT-2QK The biggest obstacle to being fit isn’t your body it is your mind! Believing in fitness will change your mind and allow you to change your body!
Please feel free to reach out to me anytime, I am here to help!
Believe you can be BUFF,
Michelle “BuffMother” Berger
How you define it will most likely be very different from what many other people think. Similar to politics and religion the question can lead to heated debates!
Scholars have whittle down the meaning of fitness to this summed up definition: Fitness is the body’s ability to function efficiently and effectively. It is comprised of 11 components that contribute to one’s quality of life.
11 components are a lot! Seriously, no wonder fitness is so diverse and hard to define for the average Joe! Basically, there are 5 components that are HEALTH related and 6 that are SKILL related. As a trainer it’s my job to try to integrate all the Health related components into a client’s lifestyle while also teaching and integrating the more “athletic” or SKILL components into a client’s workout plan in order to create optimal fitness. What are the components of Fitness? The first 5 are HEALTH and the last 6 are SKILL:
Many popular fitness programs do not incorporate all 11 components. For example: yoga…is mainly about flexibility and balance, so can a yogi be truly fit by definition? What about a marathon runner? They run an run and run some more so they are mainly working their Cardiovascular Fitness and Muscular Endurance. Is a marathon runner fit?
I believe the answer is Yes! Yogis and Marathoners are fit. One does not need to be an expert at all 11 components in order to be fit. But, I do believe, one needs to be conscious of all 11 and understand that in order to be your best, your fittest, you do need to incorporate all 11 components. You do not have to be an expert them but you do need to incorporate the concepts connected with them.
It is quite often that a new client comes to me with very little basic fitness knowledge, most of what they know about fitness has been gleaned from fitness product commercials and elementary school PE class. Very few clients have ever been exposed to what i term Fitness 101 information. I take it for granted because I grew up an 4+ sport athlete, loved PE, read fitness books and magazines in my free time and went on to study exercise science in college. I am a fitness nerd and forget that the average person has very limited TRUE knowledge about fitness.
My goal is to empower you to be your fittest! I want to empower you with the knowledge of Fitness 101 that will enable you to understand your body and become your BEST! Watch for more posts and video content digging deeper into Fitness! We’ll call it Fitness 101, just like in college 🙂
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
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 🙂
I just did this workout now….If you have 20 mins this is a great BOOTY Workout. This video contains the full 2nd Day 1 workout of our MY BOOTY series (day 1 workouts in this series are the major muscle ones)
After a no weight warm up follow along for
3 rounds of the following butt Circuit
1- forward lunges 10 on each leg alternating
2- 10 hip thrusts
3- 10 Bulgarians
4- 10 reverse hypertension with bent knees on bench
Buffing is a 2 week period of the month from cycle day 5-19, it’s when your body “wants to” lean up in conjunction with proper exercise and diet. Yesterday was rest DAY! and today, I am on cycle day 7 and Ready to rock my Buffing, goal is to break the 130 mark. I was 132.8 yesterday. 129.9 here I come!!
In conjunction with losing a couple pounds I want to continue to give my booty extra attention. I’ve been calling it my “year end rear end” challenge. What are you doing to make your rear end better today?
Other items on my to do list:
Financial aid for NDSU
Programs for Clients
Touch base with clients
B-day shopping for GG (her 16th is on the 14th)
Today is the first MONDAY of the month, Gracie has guitar lessons and it’s been fun that she’ super excited about them again since she just restarted them last month. Layla will start her piano lessons this week on Wednesday. Tia gets to go to a Razorback Ladies BB game and Gunner gets to take the ACT for one last time. Busy week for everyone, I can’t believe how quickly Christmas is coming. Just 20 days left!
HI!! I am very pleased with how week #1 went…I didn’t exactly stick to my POA but it was a good start. I got my starting stats and pictures done too, which showed me that I have made some very nice progress in the past 4 weeks. I wasn’t “seeeing” the progress in my mirror, but the inches and pictures showed good progress. It’s amazing how much more belief I have in my workouts after seeing those results– I’m so much more fired up now for the 10 week contest!!
Here is my week #1 in review-
Monday:Chest/Tris/Ran intervals outside
Wednesday:off- felt a bit icky from allergies– a headache
Thursday:Back/Sh/Biceps and intervals on tredmill- took starting stats and pics
Friday:chest/tris/abs– didn’t do intervals
Saturday: off but was very active- farm work 🙂
Sunday: cleaned garage- no workout
How many weight workouts did I complete:4
How many intervals training sessions did I complete:2
How many days of the week did I workout: 4
Who did I encourage this week? I encouraged a bunch of people online and also my DH, he’s going to have me be his trainer for a bit!I
MY POA for week #__2_________- date:____8-27-12_
Monday:Legs – BUTT!!
Tuesday:Back, sh, bi, run intervals
Th- Sat: REPEAT Mon- Wed
What is my main goal this week with my workouts? to buff hard, sticking to POA!
What is my main goal this week in my diet? EAT fruits and veggies and my protein – NO BREAD!
Well, it’s actually been raining here today– but now it’s clearing off, so I’m off to go enjoy the cool beautiful day.
Have a great Sunday!!
P.S. don’t forget about OUR CHALLENGE FOR THE WEEK~
SSS Week #2 Mini Challenge- Eliminate Bread
Are you wondering what is considered bread??
Honestly I want you to choose your own definition but in general terms~
NO BREAD simply means what YOU feel NO BREAD means, lol!
Am I really old enough to be married for 19 years? I guess so, lol!
Let me recount my anniversary’s by the years:
We got married August 28th, 1993…just 3 months after I graduated HS and turned 18– I was young, but Travis was wise to get me before I went off to the WORLD, lol!!
1994- I was just 19 and transfered to a different college after a successful freshman year of Track. Travis was in College also– almost finished, but we were SO POOR!
1995- I had spent the summer in a walking boot due to a stress fracture in my left tiba; around the time of our anniversary I won the Miss Hawaiian Tropic Fargo, ND title and we won a trip to Hawaii in Nov
1996- It was my Senior year in college…I had been training hard all summer in prep for cross country, but then one day I coudn’t run without extreme knee pain– My track career was over
1997- I was done with college courses, but we still lived in Fargo, I worked at a gym and hooters– kinda in limbo– We visited UTAH and SNOWBIRD around our anniversary for Travis’ best friend’s wedding. IT was a blast!
1998- We had moved to Dallas and I was working for a home builder selling homes and being the “activities director” there- Dallas was fun!!
1999- I had given birth to Gunner Berger and we were getting ready to move back to MN
2000- We lived in Fargo, ND again…I was SCARED at the prospect of having to deal with another winter in the NORTH
2001- We had moved to AR and I was pregnant with Gracie Berger
2002- We were almost ready to move into our “FIRST HOUSE” and I was pregnant with the TWINS!
2003- I had just got a van and a gym membership the month before. I was looking into finding a SCARY GOAL.
2004- I had competed in and won several NPC contests that spring/summer– I was training clients at the gym and fired up about sharing my passion with others
Hey everybody!! I’ve been having some really GOOD times this week~ Tuesday was our 19th anniversary, so we basically HUNG OUT as much as possible. It was a fun time with my MAN!! We ate together, bought stuff together (one item was our “gift”- a mulcher), built a fire together (the burn ban just got lifted, yay!!) and hunted together + PLUS Other activities too!!
Then yesterday I had to get rollin’ early for my tennis lesson. I’ve never had one before and had no idea what to expect. The tennis pro is a son of a family friend– he was super nice, very informative, and easy to work with…. it was really good! I learned alot already and my body responded nicely to the activity. I was a little worried that my shoulder would get aggravated, but it’s hanging tough. After the lesson I stopped by to see my nieces- they live right above the courts. Tuesday was one of their birthdays and so I brought them a gift since I had “missed” the other one’s b-day early this year. Anyhow- it was great to see them!
Then I ran few more errands, got to have a quick lunch with DH and then on my way home I hit the gym for a “quickie” upper body lifting workout:
Tricep Push downs
Straight arm press downs (with cable machine- hits the rear delts/lats a bit)
I didn’t have much time since I had to get home and prep to GO again- Gracie has guitar lessons on Wednesday nights and I also needed to get shopping done–
My plan for today is to hit my weight room for a chest workout and get in some good “outside” time with a run before it RAINS tomorrow from the hurricane. Travis and I also want to get some more fields planted before it rains– we’ve already planted 3 food plots for the deer– a couple more would be good to get done ASAP!
OKAY, I’m off to interact with you all!!
P.S. here’s the Latest From My Blog
SSS week 02: Coaching
SSS week 02: Coaching You’ve had a GREAT start to the week!! fun to see many of your…
All at 2% grade
warm up @ 6mph for 4mins
run hard @ 8mph x1 min recovery @ 6mph x 1 min x 3
run hard @ 9mph x1 min recovery @ 6mph x 1 min x 4 (2 mile mark at 17 mins)
cool down @5mph for 3 mins
Totals: distance 2.25 miles in 20 Mins
Friday workout at the gym
Shoulder press started light use this as warm up
30×10 +10 backwards
40×10 +10 backwards
Lat pulls with v grip- stretching or abs between sets
30×10 single arms
Hip Adductions 50×20, 60×15, 80x10x2sets various positions- leaning forward, sitting back
Hip Abductions 50×20, 60×15, 80x10x2sets
Leg curls 80x10x2sets, 100×6+80×6, singles 30x10x2sets
Glute kickaback machine 90x10x3sets
Oblique abs machine
50x10x2sets first 1 half motion, 2nd full rom
Saturday workout- Tramoline jumps and drills for 20 mins interval style
Over last 2 years I have blogged/journaled the least amount in my entire adult life. I blame social media for that, lol. Pictures and videos, snaps and live posts have taken over and the written blogs have dwindled in my life. Another thing I know has changed the way I blog was when I opted to shut down my private site TeamBuffMother.com due to the inactivity caused by facebook groups being preferred and the ease of access. We have a very active TEAM BUFFMOTHER! facebook group, but it’s just not the same to blog there for some reason.
I have made blogging “come back” attempts repeatedly, but have failed in those attempts due to various reasons: my computer broke down, my webiste/blog wasn’t loading properly, my time was spent on my phone which I refuse to type on, a resolve to vlog on facebook instead, etc…. SO as you see I had valid excuses 🙂
Today I am starting again. I am set to finish my college degree this spring by going back after 20+ years to complete 15 credits online. I’m excited and scared about the workload. I’ll be on my computer typing a lot! So why not take 10-15 mins to blog that journey and plus I may just share some of what I am learning with a captive audience of this blog. In preparation I have really cut back on my business responsibilities and training clients. I am not taking on new clients a the moment, and haven’t been for the past 6 months or so… I still have several that I’ll keep on training, but I think that workload will be manageable. My goal is to get through the semester of school ready to hit the ground running in my Corporate Fitness business: Buff Company. I am certain much of the coursework I am doing will help focus my attack on that goal.
Just in the past couple weeks I’ve taken time to fix up my site a bit- if you are looking to buy anything at the moment I am without a store during the hottest buying season of the year. My timing is perfect! But I am integrating a new “STORE” system at the moment. I’ll be using Woo-commerce instead of the 1shoppingcart system that I used for the past almost 10 years. Part of the big reason for my switch is the ease of use and the cost. I was paying about $140/month for 1 shopping cart. Making a business online is NOT CHEAP, trust me! Everything cost and if you aren’t striving hard to make that money back each month you can get into big time business losses! My website hosting was being very problematic…I had a VPS that was causing site errors and my site to crash a bunch. Every time I published anything it would crash. Come to find out HostGator does not recommend VPS hosting for WordPress sites. Good to find that out after 3 years, lol. I have now switched it to a more simple WordPress type hosting (that is way cheaper too!) and now hope to be able to integrate some updated features to my site. I’ll be changing the theme, adding more features and certainly re-organizing information on BuffMother.com Plus I will be re-launching BuffCompany.com– I had made a free trial site thru Go Daddy but didn’t opt to pay soon enough and they deleted it entirely. It was a loss but I’ll make the new one better. It will be a site focused on Corporate Fitness. Which is basically my college degree, it was originally called Corporate and Community fitness. I also have a minor in coaching and nutrition.
This morning I got out a very good, but very old college textbook of mine. “Concepts of Physical Fitness” the 8th edition by Charles B. Corbin and Ruth Lindsey with a 1994 copy-write. Much of the the information talks about goals for our Wellness for the year 2000, lol! I can honestly tell you those goals have not been accomplished even now in 2017! I plan to look for an updated version of the textbook for my personal reference and I also need to find a couple other “bargains” on the textbooks I need for my courses. Textbooks are still way overpriced for books– it’s a crime!
On the top of my mind today are many things. One of which is WHY some clients really succeed vs. all the others who get mediocre results. The biggest difference is their THANKFULNESS!! The ones who look for, push into acknowledge and are THANKFUL for every little change that they see or feel, they are the ones who get more changes and BIGGER results.
The clients who complain, find excuses and don’t celebrate the small successes….those clients don’t get the results they desire.
Gratefulness, Thankfulness, Positive outlooks lead to RESULTS! Focusing on what you can do, Focusing on those who encourage you, Focusing on the small wins, Focusing on never quitting, Focusing on the blessings that you have, etc… One of my current clients Denise of California, she has had amazing success and has lost over 50 pounds in the past 5 months! I attribute much of her success from her thankfulness. She was thankful from day 1, constantly positive, being grateful for the opportunity that was ahead of her and every day since she’s pushed into being thankful. She’s endured many HARD days along the way. She’s been lonely, upset at the scale, she’s worked through weight loss plateaus but SHE’s Remained Thankful!! That’s the key to her success!
Be thankful for all the little things like:
Today I woke up without that sludge feeling
Today I don’t have any allergies
My headaches have gone away
I can see some shape in my arms
I can wear a fun workout outfit now
I have enough stamina to do a full 30 mins of cardio now
I can lift 10 pounds more than I did a month ago
My daughter said I look slimmer
I am happier and less stressed
This concept of Gratitude and Thankfulness spills over into every area of life. If you are thankful, God wants to give you more! It only makes sense! When my kids say thanks and act truly grateful for the meals I cook , it makes me want to do it more often. If they don’t say thanks, or complain that it’s not their favorite, it makes me regret doing it and makes me limit my cooking.
You are in charge of your attitude about things. Get GRATEFUL, Be THANKFUL!! Always push into what you have and what you can do and what little things you toward the goal. Look for the tiny signs you are heading in the direction you desire and BE blatantly overly thankful and GRATEFUL for them!! Journal about them, Give praise about them, Boast about them, Get excited because you are on the cusp of your goal. God will keep giving you more and more if you are truly thankful!!
Sept 18th, 2017
Today, I decided that it’s been far too long since I seriously blogged/journaled. I used to every day (see the ARCHIVES) and I became quite a good writer and typist because of it. Now I can’t seem to even type 2 words without errors…sheesh. If you don’t use it you lose it. I am thankful that I can regain that ability, and already after typing this I feel progress!!