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 https://youtu.be/9i7oihLKFlg
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
Yesterday at the gym a I witnessed a wheelchair bound young man working hard with a trainer trying to do the leg press. I was inspired and so very thankful that my legs work….there is NO EXCUSE for me to complain about leg day! I am getting ready to hit them hard!! SO THANKFUL I CAN!! My workout from yesterday was focused on BACK mostly, but I also did some shoulder, legs, abs and stairmill.
This morning, I started working with a new client. She’s fired up to get STRONGER and I am excited for her potential!! If you are looking for some guidance with your training, I offer online and in person training. ALSO, here’s an easy idea for a workout…Do these 10 exercises- 3 sets of 10 for each move or you can do them as a circuit of all 10 in a row repeating the circuit 3 times. Click the links if you need help, there is a video tutorial for each with some tips:
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!!
It’s so fun that I see last weeks LUNGES on my booty!! It inspired me to add some lunges back into my workout today…
Chest/Tri/Abs and some bi’s + lunges and intervals
Warm up bike 5 mins
95×15 (forgot to add weight so I added reps)
Bench tri dips 2 sets x10
In between sets did 2 sets x20 reps knee ups on bench, hyper extensions 2 sets, side lungs 15 reps each leg, step lunges 15 reps each, jumping lunges x20 total, knee ups x15repsx2sets, Stationary lunges 15 reps each, Bicep curl machine 55x15x2sets, 65x10x2sets and stanging pose flexes 20repsx2sets
Intervals 20 mins 2.24mi total, easy mins at 6mph, hard at 8mph x 7 total felt pretty cruddy, took a 1 min stretch break after the first mile which helped
Yesterday I did Back/Shoulders and biceps…still at 5 pull ups only, hoping that by the end of the SSS I can pump out 10. I had intervals hanging over my head, but decided to push them to today.
I am 4 for 4 on lifting workouts and 2/3 on intervals so far
Scared I’m getting a cold, been having a runny nose, etc… all afternoon. But, it may just be side effects from being out by the fire last night– that smoke can do that! Can you see the bird in the flame from our fire last night?
Eats have been good the past couple days. Doing eggs in the morning, salad for lunch and then a rather normal dinner– tonight was meat loaf. I really don’t have an appetite right now, it’s so nice!! Also eating an avocado and beets daily
This morning I weighed in at 138.8, down another pound!! YAY!…Gotta love cycle day 6~ so weight is back to where I was at the start of the contest, lol! On the 11th/12th Travis and I have a little “get away” planned, so I am hoping to be 135 by then. It’d be so nice to fit into my jeans!
Time to chill, have a good night!
p.s. congrats to Rhonda, she won our #lunges Challenge next week and gets a free choice of her free product from www.HighTPro.com
3 days left in our 100 lunges per day challenge~ remember to win our prize of GROWTH 191 fromKFM Brands – High T Propost anything about lunging (a pic, a video, a comment on one of my lunge videos on youtube, etc…) with the hashtags#lunge#buffmotherand taghttp://buffmother.com/2016/02/…hallenge-100-lunges/ me if possible I am either Michelle Berger or BuffMother on all social media so I can be sure to see your posts Here’s the link to more info on this challenge~ http://buffmother.com/2016/02/14/sss-week-03-mini-challenge-100-lunges/
SSS Week #3 Mini Challenge- 100 lunges a day!! Your mini challenge if you choose to accept it is to do 100 lunges each day this week!! That’s 100 total, so 50 each leg.
This week’s mini-challenge is one of MY FAVORITES!! To do 100 lunges a day takes mental and physical determination~ BUT I know you can do it!!!!
the way I approach the lunges are to use a VARIETY of types of lunges and to not get over zealous the first few days of the week Most days I will opt to do just body weight lunges, but on my leg days I’ll add weight for sure.
On leg days- I HIT my lunges hard with WEIGHTS
Weighted walking ones- weight on back or holding DB’s
Super booty smith lunges
On non-leg days – I do body weight lunges mostly of the walking or stationary ones.
Smith Lunges (alternating starting leg)
Bent over leg curls
Keep up the GREAT focus,
As for my workout, I Got it done, despite…feeling like I was a big weakling. I have a photoshoot tomorrow and I typically deplete myself for shoots because I like looking ripped and small…since we all know the camera adds 15 pounds
Here is my measly workout:
warm up 13 mins r-bike
Hammer bicep curls
45×8…I hate bicep curls!
in front 45×10
Barbell bicep curls
lower back extensions 2×12
knee ups on roman chair 25
knee ups on bench 30
80x10x2 full extension
90×10 super squeeze at end
13 mins on elliptical- high resistance focus on glutes – only 2 hard intervals in there. Ran out of time
I still have my 100 lunges to do today~ I will get them done, just not right now, lol!
Have a super Thurs night~~
Well, I did legs today~ boy I love a good leg workout….My favorite workouts used to be chest, but these last few months~ LEGS totally rule my world.
I love working legs (and BOOTY) because of the RESULTS!! The positive changes I’ve seen in my legs over the last 2 months are UNREAL!!! The time while I was training for my 800m race, I couldn’t lift much with my legs for about 2 months and it ended up showing…don’t get me wrong, my legs looked great, worked great and felt strong…but they were different than they were prior to slacking off from my workouts. Now from LIFTING HEAVY and close to twice every week, I have less cellulite, less fat, more shape to my booty,etc….now than 2 months ago and I am SO EXITED!!!!
I only had an hour so I did the MOST important moves~
5 min warm up elliptical
60#x30 steps…some extra BIIIIIIIG
Seated calf raises
135×10 stiffer legs
135×10 more bend in knee- romainian
Kneeling leg curl
180×20- super booty squeeze
Calves betweens sets
70x10x4 on step
Leg ups on R-chair
Booty back extensions
PLUS: It’s SUPER HERO Saturday and your challenged to Drink some TEA today
SUPERHERO Saturday is all about you doing EXTRA ORDINARY things today– I love getting in the mood with a super hero shirt, thinking about how cool it would be to have a super power and taking action towards being physically strong like a super hero.
Why TEA? Well, it’s a fun way to get some nutrients, to detox, to get a bit of caffeine, and to spice up your water intake
My Day 2 didn’t go exactly as planned….I only managed the 11 minute Lower Body SlimChick Band workout. I was too busy having outdoor adventures to even change into my workout duds.
I also failed to eat cukes or lettuce I did get in some carrots and green beans though! I’ll eat a cucumber salad today for lunch and I plan to make some ICE TEA to drink while I sunbath a bit today. It’s a GORGEOUS day here today!!
I will do the SlimChick ABS/Booty workout today PLUS I’ll get in my missed leg lifting to boot. I may also hit the trail for a run SINCE I am a SUPERHERO!! …I plan to mow it today first though. The grass is getting so long!
I’m off to be a superhero!!
p.s. I keep forgetting to take my starting pic. I’ll add that to my to do list!
It’s Every Day in May! ~ Day 2
Today’s challenge is to consume lettuce or cucumbers and it’s Friendly Friday!! Be nice peeps 😉
Also, remember the week’s diet focus is to Drink More Water! Chug-a-lug. Our fitness focus for the week is building Endurance. Get to it! More about how and why to do both are in yesterday’s blog~ http://buffmother.com/8474/every-day-in-may-day-1/
Don’t forget to get in your 11 mins or working out today– here’s a suggested workout: http://youtu.be/TJuR415-Ugk
EVERY Day IN May Challenge starts MAY 1!! JOIN US~
Goals= Workout for at least 11 minutes EVERY DAY in MAY
Use some of the suggested workout ideas and FOCUSES
Enjoy any an all of the extra info given away
Encourage others with comments, friendly competition and through tags, etc..
EVERYONE is welcome to join!! Males and Females, Kids, Adults and even PETS!!
Post for accountability SOMEWHERE! TeamBuffMother.com, FB (event page, teambufmother group, my page/profile etc), IG, Twitter, Pinterest, Bodyspace
Use TAGs in your accountability posts– I love when I’m tagged or BuffMother.com is mentioned, etc… or use hashtags like #workoutproof #workout #everydayinmay #buffmotherchallenge #michelleberger #teambuffmother
You are highly encouraged to snap a starting photo and ending photo for this challenge…I’d love to see them!
Workout ideas are based upon my workout DVD system that uses bands and my butt or abs series of workouts. Each of the SlimChick workouts are only 11 minutes in duration, so you have no excuses. I am placing the workouts on YOU TUBE for FREE during the month of May only. Normally you’d need to purchase them through BuffMother.com.
FYI- each SlimChick workout uses a band. Pink is a more stretchy, lower resistance band. Purple is a less stretchy, thicker, higher resistant band. You can purchase the bands at most sporting goods stores or if you purchase my DVD’s the bands are included.
Please, like, comment, share, like and subscribe to my you tube channel. Word of mouth advertising is how I build my business. Thanks!!