Category Archives: Blog

The Sunny Side Group!

I’ve recently realized something about myself that I do not like! I have a tendency to go through streaks where I constantly catch myself thinking about and focusing on, the negative side of things instead of the “bright”! I’ve heard the phrase “look at the bright side” so many times that it’s lost the intended affect. If my husband says, “look at the bright side…” I often just groan inside and then wander off and continue to bicker, mumble and complain to myself or other people. I do this despite the fact that I devoted an entire chapter of my book to the subject of “focusing on SOLUTIONS” instead of the “PROBLEM” at hand. For the most part, this is the way I live my life, but I still have those NEGATIVE streaks. The truth is, complaining, bickering, arguing, etc, ALWAYS causes my life to be frustrating, difficult and miserable!! This is why I’m confessing this issue to everyone and I’m bound and determined to break this horrible habit!! I’m asking everyone who reads this blog including my family, friends and even casual acquaintances to please hold me accountable. If you ever catch me writing, talking or even thinking about the negative side of anything, CALL ME OUT! I want you to BUST me on the spot! I’ve asked my husband to use the phrase, “focus on the SUNNY side, HONEY” instead of the old cliché’ “Look at the bright side” since that phrase seems to always trigger negative feelings in my mind.

I know that some people would much rather discuss negative rumors, gossip and many other situations of this nature. It’s very easy to and even somewhat enjoyable to get together with a small group of people and feed off this negative energy. I’ve been caught in this trap many times! I declare myself “GUILTY as charged charged”. It’s human nature to take the “easy road” by adding our own little negative spin to a conversation or even starting the flow of negative energy hoping that others will join in. We all seem to have a natural weakness for being attracted negative information. If you want proof just read the headlines in any news source, TV, internet, newspaper, etc. The headlines are almost always focused on negative stuff because that’s what attracts readers and viewers. In fact, I’ve completely stopped watching the “news” because it makes me feel depressed!

As I previously stated, focusing on negative things such as criticizing, condemning or complaining always results in making my life miserable! I recently to read a book written by the richest, most powerful and wisest man who ever lived. I believe success breads success and even though I’m not much of a reader, I decided to take 5 minutes a day to learn what this man had to say about true success. The man is King Solomon and the book is Proverbs. It has 31 chapters and I read 1 chapter every day of the month. Some tidbits that hit me really hard on the 15th of this past month. Proverbs 15:4 “Gentle words bring life and health; griping brings discouragement.”
15:15 “When a man (or woman) is gloomy, everything seems to go wrong; when she is cheerful, everything seems right” 15:30 “Pleasant sights and good reports give happiness and health.” The entire 15th chapter seemed to say to me, If you want to be miserable, unsuccessful, and depressed, hang around negative people and focus on negative information.

If you want a great life, full of joy, success and happiness, hang around positive people and focus on the “sunny side” of your circumstances. As a result, I’ve made a decision. From this day forward, I’m done poisoning my life with negative people, conversations, actions, thoughts, etc! Instead, I’m rededicated to hanging out and communicating with positive people, focusing on solutions instead of problems, looking for the sunny side of my circumstances instead of all the negative situations and events that occur in life.

I want to find at least 100 women who are willing to join me! We’ll call us “The Sunny Side” sisters! LOL!

This doesn’t mean that you can’t tell us about negative situations, events or problems that you are going through. There is nothing wrong with expressing these things to the group. Together, we’ll help each other find and concentrate on the solutions so we can get through tough times. We’ll team up to focus on the SUNNY side… honey! I’d like to incorporate this into the Rally Room (our TEAM BUFFMOTHER private women’s only group) since this is one of the many reasons I created the Team BuffMother in the first place! If you haven’t joined the Team BuffMother group I encourage doing so. It will change your life! If you already are a Team BuffMother member, and want to commit or re-commit to this positive group, please respond to this post.

Feel free to add your own special twist in your post but don’t feel obligated. It’s fine to just say something like, “I’m in! But, if you have any additional thoughts, insights and/or stories that popped into your mind regarding this topic, please jot them down in your post. Please keep in mind this is not a writing contest or anything like that. I know most of us don’t have tons of extra time and energy and I don’t want that to stop you from joining us. I’m member #1, who wants to be member #2, #3, #4…?

xoxoxo~
BuffMother!
http://facebook.com/groups/buffmother

 

Join the ABS April (fab abs) challenge!

APRIL will be ABS APRIL!!! so since it’s the last day of March, Today is Day 0 in our ABS APRIL (fab abs challenge)! During the Challenge EVERY DAY has a FAB ABS post, please follow along and comment on the posts for accountability.  www.BuffMother.com/FabAbs

This post contains a DIET for you…so that you can have OVERALL SUCCESS in addition to our ABS focus!

Here is more INFO and Instructions-

A quick link to each FAB AB challenge post is found on this page  www.BuffMother.com/FabAbs— take 1 day at a time please– read, do and comment daily PLUS, Please feel free to share the post.
Strive to apply the info to your day immediately! Try the exercises, think about your midsection, be focused on causing change, JUST Do it!!

I encourage you to take before and after pictures at the END of the challenge. The photos should capture the area of focus– from your mid-chest to just below hips is about perfect. A FRONT and SIDE photo are required you can choose any attire you’d like but strive to wear something that could show progress (for example; a bikini, sports bra and shorts, tight fitting tshirt/tank, etc…). STARTING and ENDING shots should be in the same clothes, taken in the same location if possible and in similar lighting and angles.

As promised, here’s a STRICT diet to help you reveal your ABS!

“FAB ABS” Diet :

A lot of results can happen in just 28 days of working out but if you really want to get results you need to FOCUS on your diet also. For this contest we will have a “Daily Diet Focus” and OVERALL “5&5+” Diet goal:

OVERALL “5&5+” Diet goal:

By “5&5+” I am referring to serving guidelines- let’s put are focus on what TO Eat in a day vs. What NOT to eat:

5 proteins servings daily
AND
5 Fruits or veggies
+Plus FAT = what ever FATS come with those proteins, fruits and veggies (meat fats, dressings, oils, butter, etc

Superset workout for shoulders and arms

My workout today…upper body, mostly shoulders and biceps #buffmother#guns #biceps
Bike 10 min warm up
Sh press 15’sx10
Deads to hop out bicep curls

Superset #1-

Arnolds 20×10 + 5 press
25’sx10 together
25×10 singles
Bicep Curl machine 55×10
65x10x3

Then Abs- 40knee ups (20 front, 10 each side)

Superset #2-
Lateral Raises – alternating 15’s x10
Upright rows 15’s x 10
3 sets of superset
Then abs- 50 ladders on ball
20 hip thrusts
15 side ball crunch
20 ball crunch

Superset #3-
Tricep kickbacks 15’s x10
Bench Dips 15
Hammer Curls 20’sx14
25’sx10
3 sets of superset
Then Abs- hanging st leg lifts 10

Superset #4-
Bent over Lateral Flys 15’sx10
Pull overs
20×10
25 x10 x2sets
3 sets of superset
Then Abs- Roman chair st leg lifts 10

Then finish with 20 mins intervals treadmill

Get MAX results with me!! 3 Month group Training

SOLD OUT!! email me if you want to be on our NEXT Group waiting list

 

3 Month Maximum Results Online Training 

Spring and Summer are just around the corner…are your ready? Well….if you are like me, you are probably not as confident as you’d like to be for shorts weather.

That’s why I want you to join me! Please join my all inclusive online training group. We are doing this as a SMALL ladies only group, I need about 10-15 committed ladies who want to work with me to become your best!  We will start Feb 20th.  Purchase ASAP spots will go fast!

http://buffmother.com/product/3monthtraining/

(I need all interested to purchase prior to February 14th)

Members will get 3 months of in depth training that uses ALL of the resourced I have on hand: books, ebooks, success journals, workout calendars, customized diet recommendations, extensive training programs customized to each person, phone coaching, texting, email support, video coaching, group support, etc…  This program is worth at least $1000!!  But, the Cost is only $300 total. And I’ve even split up the payments to make it easier for you: $75 initially, $75 2 weeks later, then $75 a month later, then 1 final $75 payment a moth after that. I am pulling out all the stops to get you results!

If you have questions feel free to message me or email me at buffmother@gmail.com.  I can also quick phone call with you to answer questions.

Thanks so much!!

-Michelle Berger

p.s. Simply hit REPLY to this email and say HI!! I’d love to hear from you even if you arn’t interested in this special 3 month training  🙂

 

Saturday blog~

It’s been a couple days since I’ve blogged. I’ve been busy copying some of my past private blogs from our old site so that I can keep record of my life somewhere. It’s crazy that I’ve been blogging since July of 2005, almost 12 years now. It’s super fun to look back at old posts and remember many things I’ve forgotten.  That’s part of why I make it a point to blog about not just fitness but about life.

Yesterday was a Inauguration day for Trump the 45th president.  It was really fun to see and to once again have hope for our country again.  The past 8 years have been rough on us!  It’s truly time to Make America Great again!! I also think it’s high time to make my body great again, lol! So after taking Thursday off from workouts I hit the trail yesterday for a hard run. I did 12 loops, a hill and a sprint. Then got in my calf raises and dips– I managed 10 full real dips, then a set of 6 then finished with a couple sets of chair dips.  I also got in a good splits stretching session that I filmed LIVE on my facebook page http://facebook.com/MichelleBuffMotherBerger.com

Plan of Attack- POA

For several years I blogged almost daily.  Many of those are here in my public archive, but many more were also in our private women’s only TEAM BUFFMOTHER RALLY ROOM.  I was in the habit of doing a weekly POA (plan of attack) and preached it to my clients.  With life moving to the use of phones over computers that changed.  I loathe typing on my phone, and I got away from posting blog behind the computer because I was simply not on it as much nor were others. There was not as much motivation to post since very few members of my TEAM read it anyhow.  Well, that was wrong of me to think that. I NEED IT! I need to write. I need to express my thoughts onto paper daily.  I am trying to get the habit back.

My workout POA for the week:
Mon- Bike, Lift- arms/abs + booty sandwich, run, stretch, take starting stats and pics for this buffing phase
Tues- Lift @PF back, shoulders, biceps, abs, STAIRMILLWed- Lift Legs, stretch
Thurs- run
Fri- Lift @PF- mish mosh of machines- and intervals on ARC
Sat- Lift Chest/Triceps and ABS plus run
Sun- off

All that plus training several clients, working on my taxes, basketball games and other life stuff.

What is your POA for the week??

Keep working it, it works, Michelle

 

Seek and you will find

I have been SEEKING this year.

Matthew 7:7-8: Ask, and it shall be given you; seek, and ye shall find; knock, and it shall be opened unto you: 8 For every one that asketh receiveth; and he that seeketh findeth; and to him that knocketh it shall be opened.

Looking, thinking, digging deep, praying and truly SEEKING to find what road to take next in my journey.  At this point I have found 2 things-

#1 I need to leave behind some of the old in order to make room for the new
#2 I need to make my life a bit more private by limiting and adjusting my social media

I’ll keep pushing into SEEKING as I am still looking, but at least I can take action on somethings until then.

Workouts this week have been:
Monday: Back, shoulders and some legs @gym +Stretch and Slip-drill Abs
Tuesday: Hills + sprints run outside +Stretch and Bulgarians
Today is Legs!! YAY!! and Shoulder Press

 

HAVE YOU been doing our JUMPSTART CHALLENGE exercises?? I post them daily on social media, just jump in and do them with us!! Also, please comment that you did it when complete.

I have been cleaning all afternoon.  Got my office clean, the entryway floor mopped, and the Christmas tree down!! I have to finish with the workout room.  It need to keep it clean for my clients.  If you would like to train with me here’s more info http://buffmother.com/shop/personal-training/

Life is looking up!
Have a great HUMP DAY!

Love, Michelle

16 exercises, done! and movie reviews

The workout I did on Thursday was to film the remainder of the Jumpstart challenge exercise demo videos.  I have really enjoyed seeing so many of you post your accountability! I’d say in total we have at least 20 people 8/8 on their challenge to this point!! Way to go!!

Week #1 of 2017 has been a win for me in regards to diet and exercise.  I’ve also started really digging into what I’d like to do with my business in 2017.  There are so many options out there each one has it’s benefits but all of them include HARD work!! I think I am really ready to work HARDER this year.  I feel my passion rising and a desire to do something great burning in my soul.  Yesterday I spoke to a lady about a head trainer opportunity. It’s more than just a head trainer though it’s that combined with a location manager.  Anyhow, the most interesting part of the conversation was the physical fitness test requirements for the job. They require a video of the following~

To be completed in 15 minutes:
• 25 Full Burpees (chest to ground)
• 25 Pushups on toes (unbroken) (chest to ground)
• 5 Pullups from dead hang (unbroken) (no kipping)
• 75 Jump squats (to parallel)
• .5 Mile Run
• 25 Double Unders (unbroken)
To be honest, I didn’t even know what double unders were until I googled it, lol!  I certainly am not the biggest jump-roper ever but I can do some double unders, but not 25 in a row!  All the other items are fine, but if you know me they are not my workout style.
The call inspired me to get after some of the moves yesterday. I did a bunch of the jump squats, probably over 150. I also did all the other moves and practiced my double unders.  TODAY I am so insanely sore in my quads!! WOW!  certainly the CHANGE was CHALLENGING to my body!
I also ran intervals on the treadmill and did a solid splits stretching session. During that time I was able to balance away from the wall in a split for the first time ever!   FUN!!
Last night the girls and I watched “GREATER”.
Michelle Berger’s movie rating system-
GREATER 4/5 stars
  • story 5/5 this was a true story, true stories always are high rated in my book
  • casting 4/5 very good for the small budget of the film, rating of a 4 was for Burlsworth. It was very apparent that the actor was NOT a football player
  • message 5/5 God is GREATER, the story went full circle through doubt to trust
  • writing 3/5 the story was a bit scattered going from past to present and also I would have liked to have more about Burlsworth as a person
  • directing 4/5 did a great job getting the actors to produce the needed emotions to tell the story
  • acting 4/5 I was impressed that this low budget film had such good acting
  • sound 5/5 perfect, no complaints.  Music was great too!
After that we watched a Hallmark movie “Country Wedding”
Michelle Berger’s movie rating system-

Country Wedding (Hallmark movie) 3/5 stars

  • story 3/5 kind of a fetch and totally predictable from the outset…I did like the unique aspect of the childhood marriage
  • casting 2/5 the lead lady was not right for this story, she didn’t seem to fit the part and chemistry between her and lead man was bad
  • message 4/5 this was actually the best part, it’s that true love does exist as in most Hallmark movies
  • writing 2/5 the story was a bit scattered going from past to present and also I would have liked to have more about Burlsworth as a person
  • directing 3/5 not the greatest, but at least they were able to produce a couple interesting characters
  • acting 3/5 a couple of the lead characters couldn’t act. Leading male was a good actor though.
  • sound 5/5 no complaints, lead character played a singer who could actually sing which was a bonus
Then I tried to watch 3 other movies with my son….
OBLIVION
GANGS OF NEW YORK
TAMMY
we turned off all 3, so I guess they all get a rating of 0/5 from me?

Legs finally…

I honestly don’t know what my deal is with the NEW YEAR…It takes me several days if not weeks after the 1st of the year to get my booty going.  Today, I think I finally did literally and figuratively with a good booty workout!

Warm up bike,  and Jumpstart exercise for today of CHEST PRESS ON BALL 20’sx10x3sets
Conventional Dead lifts 95x10x2sets
Squats 45×10 warm up, 135x10x3
Romainian Dead lifts 135×2
Hip Thrusts BW 10 both-10 each, 135x10x3sets
Knee Extensions (knees been bothering me a bit again– gotta do these to keep it happy!) 115×15
Calf Raises BWx15x2
ABS Between sets hip twists, piked glute raise and a big set of 30 bicep curls x45#

I also did a fun little video about speaking positive– I need to practice this more myself!!

If you are like me an a bit slow on getting your resolutions started, realize it’s all about taking baby steps and it starts in your mind.  Speak that into your life and soon you’ll find that you are taking action!!

Get Buff!! ~Michelle

Jumpstart Challenge

Join the free “Jumpstart” 1 daily exercise challenge–

JUMPSTART your Strength training by doing 1 exercise per day.
JUMPSTART your Momentum
JUMPSTART your Discipline
JUMPSTART your Pride
JUMPSTART your body’s natural Hormone production
JUMPSTART Yourself with this Month long challenge

I’ll post a short video demo of 1 exercise daily and your job is to do it,  then comment that it’s done!! The exercises will be simple moves that need very minimal equipment (dumbbells, a ball, a chair). Join in on the fun and JUMPSTART your fitness! Who’s with me??

DAILY Summary (*I will update as I get videos filmed and uploaded):

  1. Push ups
  2. Squats
  3. Knee ups
  4. Chest Press
  5. Lunges
  6. Adductors
  7. Lat Rows
  8. Dead Lift
  9. Slip-drill Abs
  10. Bulgarians
  11. Shoulder Press
  12. Side Lunge
  13. Pump Ups
  14. Underbutts
  15. Bicep Curls
  16. Step Ups
  17. Ladders on the ball
  18. Hip Ups
  19. Dips- on chair
  20. Calf Raises
  21. Leg Raises for ABS
  22. Booty Pops
  23. Arnolds
  24. Walking Lunges
  25. Dancing Abs
  26. Side Leg Raises
  27. Kick Backs
  28. Ball Leg Curls
  29. Cat and Dogs
  30. Hip Thrusts
  31. Upright Rows

Congrats you are done!! Be sure to comment and share the challenge with your friends!!

ALSO– A Big thanks to my workout wear sponsor “FAITH FIT”
CHECK THEM OUT http://faithfitlife.com