Category Archives: Blog


Butt Circuit of Lunges, Hip Thrust, Bulgarians and Reverse Hyperextensions

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 goals

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
Christmas cards
Christmas decorations
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!


December 4, 2017

Thankful for a good week #1 and pumped for week #2-

BuffMother's picture

Sun, 2012/08/26 – 1:21pm — BuffMother

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
Tuesday:Leg workout
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
Wednesday:Chest, intervals
Th- Sat: REPEAT Mon- Wed
Sunday: OFF
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!

Here’s more info:

Have fun with the CHALLENGE…a Challenge is supposed to be CHALLENGING!!Am I really that OLD?

BuffMother's picture

Mon, 2012/08/27 – 12:29pm — BuffMother

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!!

  1. 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!
  2. 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
  3. 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
  4. 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!
  5. 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!!
  6. 1999- I had given birth to Gunner Berger and we were getting ready to move back to MN
  7. 2000- We lived in Fargo, ND again…I was SCARED at the prospect of having to deal with another winter in the NORTH
  8. 2001- We had moved to AR and I was pregnant with Gracie Berger
  9. 2002- We were almost ready to move into our “FIRST HOUSE” and I was pregnant with the TWINS!
  10. 2003- I had just got a van and a gym membership the month before.  I was looking into finding a SCARY GOAL.
  11. 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
  12. 2005- was well underway and I remember “business planning” at Outback on our anniversary
  13. 2006- We got to spend the night in a hotel, “kidless!” and I was prepping for my last NPC figure contest (Nationals in Sept)
  14. 2007- I was totally in love with MMA fighting and my poor DH was sick on our special day-
  15. 2008- Travis and I were hard at work on making our “BuffMother” infomercial a reality
  16. 2009- We went golfing for our Anniversary date-
  17. 2010- Travis had just started a new posisiton with Infusion Brands- and we celebrated our anniversary a bit late with a trip to VEGAS (I “trained with AVA”)
  18. 2011- WE celebrated with a trip to Cancun Mexico and we also celbrated the start of a new season in our life — owning a country home
  19. 2012- we are “HOME”…we love the peace of having that finally HOME feeling– Travis almost went to TAMPA this week but the Tropical Storm allowed him to stay home!!

Then, for our 20th  anniversary our plan is to take a trip to Germany!! We’ve been wanting to go there for years!!

It was fun to recount the years– they certainly do go by FAST!!  I am very thankful to have such a wonderful man to share each of my years with…God has blessed me for sure!!

In Love,


Good times!

Thu, 2012/08/30 – 9:20am — BuffMother

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:

Seated rows
Lat Pulls
Tricep Push downs
Shoulder press
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–

Needless to say, I’ve had very little computer time over the past 2 days.  It feel like I’ve been missing out on everyone’s progress during week #2 of our contest!  I expect you are KICKIN’ tail and getting your workouts and eats done.  Don’t foget that there are tons of resources in our Rally ROOM Super STAR Success book  AND  on my blog and YOU TUBE

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

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      SSS week 02: Coaching You’ve had a GREAT start to the week!! fun to see many of your…

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    • SSS Week 02: Beginner Lower Body Buffing workout (Video)

      buffmother, hormonal timing, fitness ,diet, abs, m - 84471860054

      SSS Week 02: Beginner Lower Body Buffing workout (Video) LEGS- Beginner Buffing workout (from…

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    • SSS week 02- Michelle’s DETAILED workout POA


      SSS week 02- Michelle’s DETAILED workout POA Phase 2Buffing Monday Tuesday Wednesday Thursday…

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    • SSS Week 02: Mini-Challenge NO BREAD

      buffmother, hormonal timing, fitness ,diet, abs, m

      SSS Week #2 Mini Challenge- Eliminate Bread Eliminate BREAD from your diet this week…notice…

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    • SSS Starting Stuff


      #3-Starting Thoughts: Where are you in your journey? I’m in a transition…I’ve…

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Round up- past couple workouts

Thursday evening run on treadmill

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
90×10 x3sets
115x10x2 Sets

Super Set
Hip Adductions 50×20, 60×15, 80x10x2sets various positions- leaning forward, sitting back
Hip Abductions 50×20, 60×15, 80x10x2sets

Super set
Leg curls 80x10x2sets, 100×6+80×6, singles 30x10x2sets
Glute kickaback machine 90x10x3sets

Oblique abs machine
50x10x2sets first 1 half motion, 2nd full rom

Leg extensions

Saturday workout- Tramoline jumps and drills for 20 mins interval style

Upcoming: New Store, College, Buff Company, Year End Rear End

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 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   Plus I will be re-launching– 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!

My fitness goals for the month are to do a YEAR END REAR END challenge! It’s all about the booty baby!! We did a my booty challenge in May and I plan to do many of those workouts, plus I plan to also integrate many moves from the Hot Hinney challenge we did a couple years back, my famous “Butt Sandwich” workouts are always fun!!

That’ll be all for now, Catch you on the flip side!




Be thankful to lose 50 pounds


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!!

August is about accountability!

ACCOUNTABILITY August starts today– join in by posting proof of your actions towards your goals with workout pictures, healthy eating photos, status updates about activities accomplished, etc.!! Let’s be accountability partners! Tag me and use hashtag #buffmother so I see your pics!
Post here, in the Rally Room (private FB group), or on Instagram– feel free to tag me or add the hashtag #buffmother or to your post, your support means the world to me.  THANKS!!
“Sow an action and you reap a habit; sow a habit and you reap a character; sow a character and you reap a destiny.” -William James (1842 – 1910 Pioneering American Philosopher)

The Key to your Motivation is to Encourage others!

Booty and Abs workouts

It’s been a busy summer as ususal and workouts have been a bit off for the past couple weeks.  My back/left hip went “out” a bit and so I’ve been taking it easy on my workouts and quit running for a bit.  Overall I think my “just run june” running was to blame for my back issue, running has always seemed to aggravate it.

Today was a new start, I am beginning my buffing phase and determined to get in a good solid month of workouts to finish the summer strong. Today, I did 3 videos.

My Booty – day 1 #1 of series
This workout is the first in our My Booty series. Today is all about big strength moves that hit the glutes and some isolation of the booty
This workout is a super-set (paired exercises done as a circuit)
we stat with a no weight warm up of each exercise
then move into our circuits

Superset #1
high knees

Super set 2
dead lifts
hip ups

3 sets of 10 of each

My BOOTY!! 31 days to better butt

My Booty Day 2 #1 lunge stretches, pike hypertension, hip rotations and hydrants
Do exercises as a circuit

PEPSI 6pack ab workout 
“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


What is your point A? (starting point)

What is your point A?  Your starting point…are you a Pre-Beginner, Beginner, Experienced, Advanced or Elite runner?

  1. Pre-Beginner- couch potato, never workouts out, probably never has ran, may not be physically able yet
  2. Beginner- aspires to be in shape, walks, has never really run, but physically can a bit
  3. Experienced- has run in the past, or currently does a bit, but never super serious about it
  4. Advanced- has been a “runner” at some point, probably has been in a race or at least trained for one
  5. Elite- competitive runners, former track athlete, runs races and trains seriously

And What is your point B? what is your GOAL?