Category Archives: Fitness

Customized and Personal Group online training!! Starts April 24th

We are halfway done with our first “3 Months Max Results Training Group”.  The 16 ladies who started in February have had huge success!!! Weight and inches are falling off and everyone is more fit now than they were 6 weeks ago, it’s very inspiring!!

That’s why I want to do it again!! Please join me!  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 April 24th.  Purchase ASAP spots will go fast! Group closes April 17th.
http://buffmother.com/product/3monthtraining/

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 for the remaining 2 months. 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.  You can also text or give me quick phone call to answer questions 479-531-4324.

Thanks so much!!

-Michelle Berger

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?

EVERY Day In May

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!!

 

#

Workout idea

1

Upper Body- Slim Chick Purple Boosting

2

Lower Body- Slim Chick Purple Boosting

3

Abs/Booty- Slim Chick Purple Boosting

4

ABS video- Slim Chick

5

Upper Body- Slim Chick Purple Boosting

6

Lower Body- Slim Chick Purple Boosting

7

Abs/Booty- Slim Chick Purple Boosting

8

6-pack of PEPSI ab routine

9

the “HAM” Butt workout

10

6-pack of LaCroix ab routine

11

the “BLT” Butt workout

12

Upper Body- Slim Chick Pink Buffing

13

Lower Body- Slim Chick Pink Buffing

14

Abs/Booty- Slim Chick Pink Buffing

15

ABS video- Slim Chick

16

Upper Body- Slim Chick Pink Buffing

17

the “MAC” Butt workout

18

the “PBJ” Butt workout

19

Lower Body- Slim Chick Pink Buffing

20

Abs/Booty- Slim Chick Pink Buffing

21

6-pack of COKE ab routine

22

the “WRAP” Butt workout

23

Upper Body- Slim Chick Pink Buffing

24

6-pack of MUG ab routine

25

the “FRISCO” Butt workout

26

Lower Body- Slim Chick Pink Buffing

27

Abs/Booty- Slim Chick Pink Buffing

28

the “MELT” Butt workout

29

ABS video- Slim Chick

30

the “TUNA” Butt workout

31

Abs/Booty- Slim Chick Pink Buffing

 

 

Weekly Diet Focus:

  1. Drink More Water
  2. Eat More Greens
  3. Eat More Protein
  4. Cut Carbs to 60g
  5. Final 3 days of challenge: Cut Carbs to 15g

Weekly Fitness Focus:

  1. Endurance
  2. Strength
  3. Speed
  4. Lactic Acid
  5. Final 3 days of challenge: Depletion

 

 

Daily food challenge:

S: eat spinach/asparagus

M: eat red meat

T: eat olives or avocado

W: eat eggs

T: eat fish

F: eat cukes/lettuce

S: drink tea

 

PLUS!!  Daily Themes:

  • Mojo Monday
  • Text a lot Tuesday
  • Wacky Wednesday
  • Thankful Thursday
  • Friendly Friday
  • Super Hero Saturday
  • Spirit Sunday

 

I’ve uploaded an excel spreadsheet and PDF. Please feel free to create and share your own MEME’s and info Graphics about the contest. I want as many to participate as possible!!

 

 

A shout out to FITNESS Personalities!!

In line with our “Favorites February” I asked for input on WHO IS YOUR FAVOIRTE FITNESS PERSONALITY?  The responses were great and you introduced me to several NEW personalities!!
I actually have a lot of favorite fitness personalities…but if I’d have to pick one who is my current “favorite” it would be

Zuzana Light.  She is so such an inspiration to me not only in her fitness, but also in her work ethic…. http://www.ZuzkaLight.com/

https://www.facebook.com/ZuzkaLight

Thanks for your input and for those of you who mentioned me, THANKS A TON!! I am honored to have made the list… here’s a shout out to several of the favorites you shared~

  • Lori Harder  www.busygirlhealthylife.com. She is inspirational, positive and real.
  • Holly Rigsby at Fit Yummy Mummy popped into my mind first… She is a fantastic, down to earth person with a great educational presence. I like her no nonsense attitude towards fitness-meaning EVERY person can make time for it
  • Tony Horton (P90X fella)… because if I am still made to laugh after I watch a DVD 552 times, something has to be right!
  • Tosca Reno.. www.eatcleandiet.com i lost 40 pounds through her teachings.
  • Jenny Passey Grothe of 75 Ways to Love Your Oatmeal. Love her! http://jenfitbooks.soundconcepts.com/
  • Dana Linn Bailey. I love a strong woman who is unapologitic about it and still very classy and one on one with her fanbase.
  • Rachel McLish…  makes it all make sense.
  • http://www.chickentuna.com/ Straightforward, no nonsense advice that obviously works.
  • http://erinstern.com
  • Skinny Mom – Where moms get the skinny on fitness, food, fashion and family www.skinnymom.com
  • Erin Simmons– https://www.facebook.com/erinsimmonsfitness
  • i love Tracey Mallet
  • Www.Beastskills.com proper movement, mobility, and a willingness to take risks and learn new things!!!
  • Capone Fillipo!!
  • Kiana Tom – Star of Kiana’s Flex Appeal – “Queen of Fitness” Access Hollywood – #1 Rated TV Show www.kiana.com
  • www.toneitup.com. They have great workouts, nutrition, challenges, and protein powder. Great site
  • Jamie Eason! Really breaks down fitness/diet plan that’s easy to follow. Many amazing success stories and transformations to back her credibility up.
  • Miranda Carfrae…she’s the 2011 Ironman World Champion
  • Ava Cowan

My workout yesterday was a run, hills on the trail…it was good and effective.

Today, I’ll be lifting upper body at home~ this afternoon I need to go to Bentonville for an orthodontic appt…and some shopping~ :busymom:

have a Terrific day!!

-Michelle

p.s. Be sure to share your favoirite fitness personalities and their links in the comments below!!

Enter this GIVE AWAY!!

Enter this GIVE AWAY!! For a BuffMother “STARTER PACK” it ends 12/17 at 12am…so enter soon and often!!
 
THE GIVEAWAY IS NOW OVER– the winner= SUSAN!! Congrats lady!!

More info on the “STARTER Pack”:3 DVD’s with 2 bands+ my 2 books, 2 month supply of HT Pills with dispensers is the perfect STARTER PACK for a new BuffMother!  It’s also a great “gift” pack to share with your family and friends. An $85+ value!!

~ Currently on Sale in my store for $49.95~

http://buffmother.com/product/starter-pack-dvds-bands-books-more

DISCLAIMER~

NO PURCHASE IS NECESSARY.

This promotion is in no way sponsored, endorsed or administered by, or associated with Facebook. You understand that you are providing your information to the owner of this Facebook page and not to Facebook.

This promotion is powered by Rafflecopter. Metric Feat LLC (“Rafflecopter”) does not sponsor, administer or endorse this promotion. Participants must read and agree to Rafflecopter’s Privacy Policy before entering or participating in this promotion.

Monday’s Journal~

I’m posting this just as some of my  Journal for  accountability…I’m stepping it up a notch this week in the diet and workout arena– time to shed some of the fat I gained during my “vacation time”, LOL!

Sunday workout- Upper body + treadmill @ gym with Gunner

Chest Press
Seated rows
Push ups
Sit ups ( some jumping and stretching too)
Lat rows
Shoulder press
Wide grip cable lat pulls
pose down bicep curls
triceps bench dips
run intervals- these were killer today!
one set lower back/booty hyper extension machine
Sunday eats…VERY LOW CARB is goal!

Protein: eggs, brat, chicken, hot dog
Carbs: corn on the cob and a few bites of sweet tater
Fat: egg fat, brat fat, hot dog fat,  ranch, mozzarella cheese, butter
Greens: tomato, cucumber, spicy v8
*forgot to take CREATINE…that would have been another carb

My “ONE TASK” for today was planting some trees in pots…I got about 12 new evergreens done!

~~~~~~~~

Monday’s workout- LEGS + bike @ home- cleaned house between sets
10 min warm up on bike
Dead lifts
Squats
Knee extensions
Lunges (forward lunges)
Ab wheel
20 mins of steady cardio on u-bike
One set of each: ball ladder crunches, full extension ball crunches, laying side leg raises, cats/dogs, superman’s

Today’s Eats…I’ll keep adding to this list as the day goes on.
5P: protein in water, eggs, more eggs, toppings off 1 small piece of pizza, taco meat
2C: CREATINE! (half scoop normal punch+ 2 small scoops of no carb version), corn chips
4F: egg fat, cheese, black olives, cheese,
3G: salsa, onions, cucumber

I need to go grocery shopping so badly!  Tuesday will be ERRAND day…kids get hair cuts and I need to get some other shopping done– we’ll be on the GO, GO, GO!!

My “ONE TASK” for today was cleaning out the front room of our house– it’s been a “storage” area for several months.  I cleared it out so much that now you can see most of the carpet, yay!!

Time to shower before hubby gets home.  It’s always good to clean up for my man!

See ya’s tomorrow- it’ll be day 1 of 40 in my “40 days to fit challenge”— join in!!

-Michellle

 

Week 5: “Shine in 49″~ WORKOUTS!! : day 29

HI!!
Today is the start of week #5 in our Shine in 49 contest- I have 4 important things to cover today.   Your workout plan, The MINI-Challenge, a very important Article and an ALTERNATE workout plan option.

 

#1- Your workout plan

Today is a the start of a new phase of workouts based upon the workout plan PDF.  Here are the next 2 weeks again if you need it– Sin49wk5-6

 

#2-The weekly MINI-Challenge

This week’s MINI-Challenge is what I call “PBJ’s”~ 10 “P”=push ups; 10 “B”=Bulgarians (each leg); 10 “J”=Jumps (one leg at a time; 10 on each leg).  ~ Do at least 1 series of PBJ’s every day this week.  But THE REAL CHALLENGE – is to tally as many of them as possible!!  How many PBJ’s  can you tally over the week’s time???
I bet we’ll have someone fit in over 50 for the week!! Will it be YOU??
Some ideas of when to use PBJ’s:

  • as a warm up for your workout
  • just prior to eating (make it a rule you can’t eat until you get in a PBJ)
  • prior to your shower– a great way to get your lymphatic system rolling (us the bathroom stool for your foot to rest on during bulgarians)
  • During your “break” time at work
  • With the kids– they love PBJ’s!

#3 &#4- Article and an ALTERNATE workout

I wanted to share a GREAT Mindset article with you (below) .  Which includes an an alternate work out plan to follow for the next 2 weeks if you so choose.  The above “Shine in 49”  PDF contains a 3 day split workout, but the – “What’s Your Body Worth?” workout plan that’s laid out for you below is a 2 day split.It’s your choice on what you feel works best for you.

**Keep in mind that the FINAL (7th) week of this contest will be intense!! I’ll provide for you a workout plan/diet similar to what I use with my contest clients.  It’s vital that you have at least 2 solid weeks of amazing workouts in order for that final week to work as designed.

Let’s attack these final 3 weeks in our contest!!  You can make a ton of changes in just 21 days!!

Love ya,

Michelle

~~~~~~

What’s Your Body Worth?

 

 

By BuffMother! (Michelle Berger)

Have you ever considered the true value of having a great body? I’m talking about a body that is strong throughout…a body that performs when you need it to perform…a body that makes you smile when you see it in the mirror…a body that makes jaws drop… a body that looks the same or better than it did 20 years earlier. You can have that body!

How much is a great body really worth?- Let’s break it down!

1. Your self esteem will skyrocket- Loving your reflection in the mirror is under rated. The feeling you get when you love the way you look in the mirror is more powerful than words can describe. It’s almost impossible to have low self esteem when you love the way you look.

High self esteem= $1,000,000

2. Self confidence is the product of high self esteem. When you have ultra high self confidence you will not be afraid to pursue your dreams.

Unstoppable self confidence= $2,000,000

3. Doors will open- when you’re in great physical shape, have high self esteem and tremendous self confidence, you will be given opportunities that other people just don’t receive.

Doors that were previously slamming shut are now flying open=$1,000,000

4. You will create a legacy of health and fitness in your family. Physical fitness is a learned behavior. Your actions, both positive and negative will be passed down from generation to generation. It’s never too late to change your legacy when it comes to health and fitness.

Establishing a legacy of health and fitness; passing down high self esteem, self confidence and the tenacity to pursue dreams= $10,000,000 (at least)

Total Value $14,000,000+

Start by Believing you are worth it and commit to consistently invest about an hour a day towards your fitness and you can have a 14MILLION Dollar body!!!!

The First Step~ Is to Believe!

Just believe IT!! I am living proof- I believed I could do it and I did!!! The vast majority of women want to be in shape and feel confident about how they look, but they simply refuse to believe it is possible…especially after having children.

How to Believe: Believe before you believe; have faith.

I know it doesn’t sound like I’m making any sense, but listen. In order to believe something that you don’t see you need to tell yourself over and over that you believe it- it is called having faith. Tell yourself, “I will have a flat stomach again.” “I will feel energized.”; “I will wear my pre-pregnancy clothes again.” The possibilities are endless. It is all about believing that it is possible and that will lead to consistent action toward your goals. Faith + Consistent Action = Results

Baby Steps…Baby!!

You can make huge progress in just one week. Give yourself new things to believe daily and weekly. For instance even two days after delivering a baby you should start believing that your still huge belly will go back to its pre-pregnancy shape. I remember practicing this technique after I had my twins. Every time I caught a terrifying glance at my belly in a mirror or window reflection. I said to myself “I will have a flat tummy” over and over until it became a habit. This little habit reminded me to “suck it in”. Over time it worked!

Believe despite everyone telling you “no”

Many people don’t come right out and tell you “you can’t reach your goals”, but they will imply it with questions, or complaints, or jealous remarks toward mothers that are trying to be buff. Just, remember I am living proof. I became more fit than I’ve ever, ever been within 9 months of having my 3rd and 4th child by C-section. So take a close look at the source of the discouraging remarks and don’t let people that don’t understand, detour you on the way to your goal. Just believe that you can accomplish everything I’m asking you to do and you will be a BuffMother!

JUST Believe!!!!!

Here is a 5 day workout plan to get your Strong, Shapley and SEXY $14,000,000 Body this summer ~ It’s worth the cost! Believe IT!!

The POA(Plan Of Attack):

Day 29 & Day 36 (Monday) – UPPER BODY #1, ABS and INTERVALS
Day 30 & Day 37 (Tuesday) – LOWER BODY #1, ABS
Day 31 & Day 38 (Wednesday)- INTERVALS, ABS
Day 32 & Day 39 (Thursday)-OFF
Day 33 & Day 40 (Friday)- UPPER BODY#2, ABS and INTERVALS
Day 34 & Day 41  (Saturday)-LOWER BODY#2, ABS
Day 35  (Sunday)- OFF & Day 42- FINAL DAY!! Intervals and Full body workout!! FINISH STRONG!

ABS- do them each time you workout
(between sets of lifting)

a) Roman Chair Knee UPS- 2×20
b) Ball Crunches- 2×15
c) Standing High Knees- 2×20 each leg
d) CATS- 2 x 3 reps of each position- holding both up (CAT) and down (DOG) for 5 seconds each
e) Vacuums- 2 sets of 5 10 second vacuums (10-20 sec rest between reps)

INTERVALS-
“BuffMotherobics!”- any mode you like (running, swimming, biking, elliptical, jumprope, rowing, etc…)
20 minutes of “Even Minute” INTERVALS
Min 1-3: Warm up
Min 4, 6, 8, 10, 12, 14 hard/ “on” even minutes
Min 5, 7, 9, 11, 13, 15 easier/recovery minutes
Min 16-20 cool down

The workouts:

MONDAY

Warm up- 6 minutes of cardio- any type… ease into it, prepare your body and mind for an effective workout.

Upper Body #1, ABS and Intervals
1- Bench Press
– 3 sets of 10 (3×10)…
first set medium wt. warm up, second set heavier, heavier if needed ;
last set 10th rep should be close to failure
You Tube VIDEO-

(At home option: DB Chest Press-)
Between sets- ABS: Roman Chair Knee UPS- 2×20; Rest 1min (At home option: Knee Ups-
Soo…. For example:
Bench
Knee ups 20 reps
Rest 1min (up weights, stretch)
Bench
Knee ups 20 reps
Rest 1min (up weights, stretch)
Bench REST (clear weights)
Next exercise….
2- Incline Flys– 3 sets x10reps

ABS:

Ball Crunches- 2×15; Rest 1 min
3- Pull Ups or Assisted Pull ups or Inverted Pull Ups-
2sets x10reps
Alternative Option: Inverted Pull ups-
You Tube Video-

ABS: Standing High Knees- 2×20 each leg; REST 1 min

4-Seated Row Machine- 3×10
or At Home option: Bent Over DB Rows-

ABS: CATS(and DOGS)- 2x 3 reps of each position-
holding both up (CAT) and down (DOG) for 5 seconds each

5-Bicep Curls 3×10 paired with Tricep Extensions 3×10


ABS: Vacuums- 2 x 5: 10 second vacuums (10-20 sec rest between reps)

Then… INTERVALS
I call them “BuffMotherobics!”-

INTERVALS-
“BuffMotherobics!”- any mode you like (running, swimming, biking, elliptical, jumprope, rowing, etc…)
20 minutes of “Even Minute” INTERVALS
Min 1-3: Warm up
Min 4, 6, 8, 10, 12, 14 hard/ “on” even minutes
Min 5, 7, 9, 11, 13, 15 easier/recovery minutes
Min 16-20 cool down

TUESDAY
Warm up- 6 minutes of cardio- any type… ease into it, prepare your body and mind for an effective workout.

Lower Body #1, ABS and Intervals
1- Squats– 3 sets of 10 (3×10)
…first set medium wt. warm up, second set heavier, heavier if needed ;
last set 10th rep should be close to failure.

You Tube VIDEO-

(At Home Option): DB Squats-
ABS:
Roman Chair Knee UPS- 2×20; Rest 1min

2- Smith Lunges– 3×10

You Tube VIDEO-

ABS: Ball Crunches- 2×15; Rest 1 min

3- Knee Extensions-3×10
ABS:
Standing High Knees- 2×20 each leg; REST 1 min

4- Leg Curls– 3×10 (At Home Option: Ball Leg Curls-

ABS: CATS/DOGS- 2x 3 reps of each position- holding both up (CAT) and down (DOG) for 5 seconds each

5- Calf Raises– 3×10

ABS: Vacuums- 2 x 5: 10 second vacuums (10-20 sec rest between reps)

NO CARDIO OR INTERVALS on leg day 🙂

 

WEDNESDAY

INTERVALS-
“BuffMotherobics!”- any mode you like (running, swimming, biking, elliptical, jumprope, rowing, etc…)
20 minutes of “Even Minute” INTERVALS
Min 1-3: Warm up
Min 4, 6, 8, 10, 12, 14 hard/ “on” even minutes
Min 5, 7, 9, 11, 13, 15 easier/recovery minutes
Min 16-20 cool down

Then ABS- as a circuit twice through (2 sets of each) a) Roman Chair Knee UPS- 2×20
b) Ball Crunches- 2×15
c) Standing High Knees- 2×20 each leg
d) CATS- 2 x 3 reps of each position- holding both up (CAT) and down (DOG) for 5 seconds each
e) Vacuums- 2 sets of 5 10 second vacuums (10-20 sec rest between reps)

 

THURSDAY OFF!!
OR ACTIVE REST- SHOP, WALK, CLEAN ETC…

 

FRIDAY

Warm up- 6 minutes of cardio- any type… ease into it, prepare your body and mind for an effective workout.

Upper Body #2, ABS and Intervals
1- Lat Pull Downs– 3 sets of 10 (3×10)
…first set medium wt. warm up, second set heavier, heavier if needed ;
last set 10th rep should be close to failure

Between sets- ABS: Roman Chair Knee UPS- 2×20; Rest 1min

Soo…. For example:
Lat Pulls
Knee ups 20 reps
Rest 1min (up weights, stretch)
Lat Pulls
Knee ups 20 reps
Rest 1min (up weights, stretch)
Lat Pulls REST (clear weights)
Next exercise…

2- Seated Rows– 3×10
ABS: Ball Crunches- 2×15; Rest 1 min

3- Incline Flys- 3×10
ABS:
Standing High Knees- 2×20 each leg; REST 1 min

4-DB Shoulder Press– 3×10
ABS:
CATS(and DOGS)- 2x 3 reps of each position- holding both up (CAT) and down (DOG) for 5 seconds each

5-Lateral Raises– 3×10; one arm at a time

ABS: Vacuums- 2 x 5: 10 second vacuums (10-20 sec rest between reps)

Then…
INTERVALS

“BuffMotherobics!”- any mode you like (running, swimming, biking, elliptical, jumprope, rowing, etc…)
20 minutes of “Even Minute” INTERVALS
Min 1-3: Warm up
Min 4, 6, 8, 10, 12, 14 hard/ “on” even minutes
Min 5, 7, 9, 11, 13, 15 easier/recovery minutes
Min 16-20 cool down

SATURDAY

Warm up- 6 minutes of cardio- any type… ease into it, prepare your body and mind for an effective workout.

Lower Body #2, ABS and Intervals

1- Squats– 3 sets of 10 (3×10)
…first set medium wt. warm up, second set heavier, heavier if needed ; last set 10th rep should be close to failure
ABS:
Roman Chair Knee UPS- 2×20; Rest 1min

2- Dead Lifts– 3×10; Knees slightly bent (romanians)
ABS:
Ball Crunches- 2×15; Rest 1 min

3- Leg Extensions-3×10
ABS:
Standing High Knees- 2×20 each leg; REST 1 min

4- Leg Curls– 3×10 ABS: CATS(and DOGS)- 2x 3 reps of each position- holding both up (CAT) and down (DOG) for 5 seconds each

5- Walking Lunges 2×15

ABS: Vacuums- 2 x 5: 10 second vacuums (10-20 sec rest between reps)

SUNDAY REST DAY/OFF!!

For more info on BuffMother! Please visit www.BuffMother.com
While you’re there please check out my new books
Hormonal Timing
and After Baby ABS.

 

Remember to JUST BELIEVE!!
xoxoxo~
BuffMother! (Michelle Berger)

Practice Makes Perfect!! ~ Shine in 49: Day 13

 

Practice makes perfect~

I was just thinking today how little I knew when I first started lifting, I was so uncoordinated and weak…I was just BAD at most lifts, exercises, drills, etc- it was so HARD!!  But with PRACTICE those same “hard” things I do EASILY now.
I mention this because many women in our current Shine in 49 contest ARE Beginners… For the “beginners” out there remember ~ “practice DOES make perfect”.

The same thought came to mind when I read an e-mail recently sent to me about my “heavy” lifting…for some reason she assumed I’ve always been that strong and that if she wasn’t able to lift those same weights she wouldn’t get results.

Ladies trust me, I was VERY, VERY weak when I first started lifting consistently 7 years ago…I was SCRAWNY with no muscle tone yet VERY afraid I’d get bulky still! AND when I started I did get results lifting lighter weights than I am now– the Difference is that those weights CHALLENGED me then, but now they don’t….So in order to maintain or improve my results I have to keep lifting the weights that actually challenge me.

IT IS ALL RELATIVE!  Just remember Challenge= Change…as long as you are challenging your body it will change!

My life is absolutely amazing right now~ VERY busy, but I LOVE IT!! I thrive when I am busy doing what I love!! Love
AND I am getting my workouts done– NO EXCUSES!!! The yay yippee guy

Last night I did legs and today I was rewarded with a sore booty!!!
I am weighing 127 at the moment~ and expect that for my birthday next month , I’ll be 125 smile

Gotta GO~ but just remember…Keep Practicing you CAN Be PERFECT!!
Love,
Michelle

NEW CONTEST– “Shine in 49!” days with TEAM BuffMother!!

“Shine in 49”

Our New 7 week contest…officially starts APRIL 23rd

Details:

  • 7  weeks of intense focus on getting you fit, buff, hot and just plain SHINING for Summer!!

  • 49 days of email support from Michelle Berger, founder of www.BuffMother.com

  • Daily features include: articles, videos, exercise plans and inspirational success stories.

  • GROUP Conference calls each Thursday at Noon (central time)

  • Additional encouragement and support will be a click away in www.TheRallyRoom.com

  • Open to every WOMAN to join, please INVITE YOUR FRIENDS!!

  • Prizes will be given away for ALL final entrants

Join us, what do you have to lose except for some FAT?

Let’s SHINE in just 49 Days!!

Your friend,
Michelle Berger

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6 S’s of Success!

I’m here to report that my “Buffing Phase” is going quite nicely this month~ Yay!! I’m on track to be at a good solid 125 for the Warrior Dash race in 3 weeks!!

The past 2 days I’ve weighed in at 127!!!  And the cool thing is I’m at my “ovulation” time too~ NICE!!  It’s so nice to finally see the scale go down after months of being rather STUCK at 130!!

I attribute my success to a few things:

  1. SPRING TIME!! I have so much energy when it’s warmer out- I’m more active and I’m outside so much more
  2. SQUATS!! I am back to doing REAL squats and deadlifts–the smith version just isn’t the same!! I’m STOKING my fat furnaces!!
  3. SKIMPING on my CARB intake…I’m finally keeping my carbs under control! Eating less than 4 servings a day and upping my protein intake!
  4. SUPPLEMENTS~ consistentcy with supplements–Multi, Calcium, HT Pills, Fish Oil, Joint, Addrenal, NO2 and I’ve gone off of Creatine for a bit.
  5. SPINACH, salads and other greens– I’ve been eating my greens!
  6. SUPER focus on increasing my AEROBIC fitness– this helps your body build more mitochondria which helps a person burn fat!

Yesterday I had all intentions of going on a run, but I got sucked into working on the computer all day and then had to get ready to go to town.   I hopped into the shower and it dawned on me that I totally gapped out about going for my run!  OH Well…I had worked out 4 days in a row, so a day off must have been needed.

A run is on tap for today and then some OUTSIDE work on my farm.

Have a good one!!

Love,
Michelle