Category Archives: Goal Setting (POA)

Just RUN June!

Happy June 1st!!  I just love JUNE, it’s an amazing month and this month our Theme is JUST RUN June!  I’ll be posting fun information about running through my Instagram,  Facebook Page and on YouTube. Please join in on the fun. My personal challenge is to run every other day in June.  Every “odd” numbered day of the month will be a running day for me!  What is your running goal for this month?  Are you determined to go from a NON-RUNNER to a runner?  Are you training for a road race?  Are you trying to get faster?  Are you working on your ability to run hills?  Are you wanting to lean up your legs?  Are you looking to prevent injury? etc…What is your goal?

A few tips:

  • Don’t run every day- it’s hard on your body! Even running every 3rd day will provide results!
  • Start conservative run for 1 min, walk to recover and repeat for 10 mins total.
  • Wear good shoes; it’s vital to your feet, knees, hips and back health
  • Mix it up- do some intervals, some hills, some sprints, some long slow runs
  • Breath with your belly and thru your nose and mouth- get that OXYGEN!
  • Use good form and posture- no slouching and lift your legs up (no shuffling or wogging)

Let’s JUST RUN this JUNE!!

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

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

 

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

 

It take’s BRAINS to be SEXY! (3 steps)

Our SEXY FOCUS is just barely underway and it’s time to set goals, to have purposeful thoughts and to commit!! 3 Simple steps will help your mindset be prepared for success in this 6 week journey to SEXY.

It takes BRAINS to be SEXY!

STEP #1 Goal Setting~ …what do I want to accomplish?
Take an honest look at where you are at and make goals that are attainable, yet challenging.

~A good place to start is by taking your pictures and stats (this week’s challenge).
Once you have that truthful baseline you can asses how you are going to get to your destination.

~Another key item to keep in mind with goal setting is to set an “EVENT”, a specific timeline,  to hit your goal. An event like a birthday party, a special reunion, a wedding, a photo-shoot, a trip…Build up your excitement for that EVENT!!  It will keep you accountable to take the daily steps needed in order to attain your goals.  It will get you through when things get “tough”.

#2 Control your Thoughts~ Have purposeful thoughts…
Be sure to journal or blog somewhere about what you are thinking.
Some questions to ask yourself:

  • Where am I at in taking care of my health?
  • Do I need to visit the Dr.? or enlist professional help?
  • What have I been doing with my time the past few months?
  • I’m I “over-booked” OR “under-booked”
  • Am I happy? What will make me truly happy?
  • Have I  been focusing on fueling your body with the NUTRIENTS it needs?

#3 Commitment to your goals~ Quitting is not an option..
Are you committed to follow through? It is important that you decide to stay committed…don’t allow yourself to QUIT.  Even if you miss an entire week of workouts due to a cold or a super busy time…. You MUST NOT quit! If you falter a bit, that’s normal! The real winners dust themselves off and start again without looking back! The only way anyone ever attains their goals in life is by NOT QUITTING! Decide here and now that you won’t quit! Let’s use keep our minds positive, strong and engaged!!

It takes brains to be Sexy!!
Your braininess,
Michelle

p.s. Today’s workout suggestion~
Lift Lower Body and ABS

VEGAS!! and Join Every Day in MAY

Today is the 3 year anniversary of our VEGAS trip…I love the memories I have from that fun time!!  I’d love to get my body back to how it felt then!! I will do it!! I’ve decided to do an EVERY DAY IN MAY challenge again this year, please join me!  The goal is to workout every day in May for at least 11 mins.

Today has been a much better day than yesterday, yay!! I did end up sleeping in this morning and it made such a difference~ I seriously need more sleep than the average human!

It’s HUMP DAY and Guitar lesson day here for us…I’ll be heading to pick up my 3 sweet little ladies from school so we can get to my Gracie’s lesson.  She’s been slacking on her guitar lately, but now that track is over, I am hoping she’ll get a bit more serious about it!

I got up this morning finally at about 10:30 and decided to hit the trail for a run instead of sitting on the boring bike.  I ran intervals 6 total then a walk jog back up the hill– total time was 22 mins.  I also did a few drills after the run.  Came back home and ate.

Do you like my long socks? I have to wear them so the weeds don’t get me so much, lol!

My weight was up a lot yesterday, I think I was 140 actually, so today it felt nice to see the scale at 137 again.  Ovulation Hormone spike is almost over and i expect to see a nice low weight come Friday!!

Time for me to go clean some more…I opted to stay home from the gym today to do that instead. Seriously, I must be going loony tunes!!

Spring Break is over!!

I had a good week with the kids home on SPRING BREAK, but very glad they are back in school today!

It’s Week #9 in our SSS contest– 14 days left! Big changes can happen in 2 weeks, so let’s keep pushing hard!

Your challenge this week is simple…. Drink 1.5 gallons of water a each day
Typically my recommendation is to drink your GOAL body weight in ounces of water daily…

But this week let’s get more aggressive after our water intake. Let’s strive for 1.5 gallons = 192 oz or 5.7 liters or 24 cups of water.

Chug a lug!!!

Yesterday, I got in a good solid leg workout.

warm up- air squats, light dead lifts
Squat 45×10, 135×10, 155x10x2sets, 135×10
Dead lift 135x10x3sets
Leg Extensions 90×15, 115x12x3sets
leg curls- bowflex (it’s been awhile since i’ve done these, a pain to set it up)
80x10x3sets
Lunges- 30# on back
sidex10, stationaryx10, sidex10, stationaryx10
hip ups, knee ups, hip swivels between sets

Also in the middle of my workout I did my Bikini Birthday Countdown pic….a bunch of people thought I workout in my heels and bikini, LOL!!  NOPE I do not!

So on Saturday we had a chick hatch, 1 out of the 8 I incubated and the poor thing is so lonely!  CHIRPS so LOUD constantly when you are not holding it! We barley slept despite having every “white noise” on in the house.  Crazy little chick!  Gracie carried it around with her most of the day yesterday and Cuji seems to like it too– however, I do not trust her not to eat the little bird!

My POA for the week:

M- Lift Back/shoulders/Biceps and Intervals
T-  Intervals
W- Chest/Triceps and Intervals
Th-  Legs
F- Lift Back/shoulders/Biceps and Intervals
Sa/Sun- have one day off and do a run on the other day

By the way I am doing the 6 to sexy workout program and had a really good week #1 on it, I actually did an extra lifting day!! YAY!!  The only problem I am having is my left thumb joint by the pad/wrist…I’ve been battling with it a little over a month. Wondering if it’s some sort of arthritis because I can’t remember doing anything odd to it.  It’s really making me unable to hold the bar and weights for certain lifts- bench is especially hard on it. I’ve modified my upper body workouts the best I can, thankfully I can still do my leg workout and run just fine 🙂

Time to get up and GULP some water!!
See you later~

Michelle

Video

Are you beating up yourself?

Are you beating up yourself?
Activities that place tons of stress on joints
Plyometrics, Jumping, Sprinting, Explosive throwing, boxing, kicking

Plyos are drills, many times that incorporate JUMPING. High explosive drills meant to created better Athletic performance.  Why are we trying to train like we want to become a pro athlete?  Seriously do you think you have a chance? LOL! I don’t see too many 40 year olds being drafted into the NFL!

Be smart about your training, you need recovery between those high intensity workouts, as you age you may need even more. Please take an honest look at your workout program…are you CAUSING joint injuries?

2 or 3 plyometric style workouts a week is about the max you should ever incorporate.
Explosive hard movements are only done once or twice a week using boxers as example.
Track athletes don’t SPRINT HARD every day, an average of 2 or 3 hard workouts a day…
If you are doing BURPEES every day, you are going to end up with joint pain!
A proper training program is a mix of things, you need to train to your goal. If you are not training to be a sport specific athlete, don’t train for that sport, train for your goals.
I am a big fan of strength training programs, BUILDING up your body.
I do sprints and some plyos to stimulate testosterone.
The base of what I do are workouts that in the long run keep my joints strong. Please enlist a good personal trainer that will help you come up with a good program so that you can be in the gym with me at 100 years old looking buff and squatting!!

Website: http://BuffMother.com
Facebook: http://facebook.com/buffmotherpage
Twitter: http://twitter.com/buffmother

Michelle “BuffMother” Berger coaches you on how to become your best

Finish Week 1 STRONG~ SSS 01

Let’s Finish Week #1 STRONG– weekends can be tough, but if you can stay strong through it you will set yourself up for getting results in week #2!!

I am going to be STRONG this weekend~ Ladies let’s keep our mojo STRONG all the way through week 10!!! (can you tell my “truth hammer” for is STRONG?)

At the end of each week you’ll find a place in your SSS journal to summarize how you did that week and make a plan of attack for next week:

 

Homework for week 01~

  1. Be sure to do Mini-Challenge #1 take your STATS and STARTING Pictures.
  2. Get your WEEK 01 workouts done– take a JUST DO IT mentality– Any movement counts!!

Stay engaged and accountable by posting a comments and encouraging others– that’s how I stay STRONG!!

Your STRONG friend,
Michelle Berger

P.S. If you missed any of the info for the week, you can always find it on my BLOG~  Here’s a nice summary for you….

Michelle’s DETAILED workout POA~ SSS Wk 01

SSS week 01- Michelle’s DETAILED workout POA

Michelle’s DETAILED workout POA (PLAN OF ATTACK):

HI all~ I just thought I’d lay out my workouts here for week 01 of the SSS~ I am using the EXPERIENCED training program and will be starting with my buffing phase….

Buffing Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1- abs between sets, very short recovery, no more than 1 min Lift Chest/Tri’s Intervals Lift Lower Body

ABS

Lift Back, Shoulders and Biceps Intervals Intervals
ABS
Lift Chest/Tri’s Intervals Active rest- Hike off

Monday-

Chest/Tri workout and Intervals:

(Check out this link–I’ve video taped the entire workout for you!!)

Bench Press OR Chest press
3×10
Push Ups
3×10-15 (not quite failure but hard)
Incline Flys
3×8-10
Tricep Extensions
3×8-10
Tricep kickbacks
3×8-10

INTERVALS-

I’ll run outside for these using a watch to time myself.  I run the entire time, varying the speed from slower (easy) to faster (harder).  You may want to start with a walk/run combo :)

“Buffing”Phase :
3 min. warm up
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
4min. cool down
This is 20 min total: 7 hard min. total

Tuesday-

Lower Body and ABS:

Squats
3×10
Bulgarians
3×10-hams/quads
Dead Lifts- Romanian
3×10-hams
Knee Extensions
3×10- quads
Leg Curls
3×10- hams
Walking Lunges
2×10-15 -butt. Focus on using front leg for movement
Calf Raises
3×10
Daily CORE- during rest between higher rep sets or post intervals
Knee Ups on bench or roman chair
3x15front/5side/5side ABS
Old School sit ups
3×25 ABS
Crunches on ball
3×15/5/5 ABS
Reverse crunches
3×25
Cats
3x5reps of 5 seconds ea tummy/back

Wednesday-

Lift Back, Shoulders and Biceps Intervals:

One arm bent over DB lat rows
3×10
Lat Pulls
3×10
Rows-rhomboids
3×10
Military Press-shoulders
3×10
Lateral/ Front/ bent over Raises
21′s–3×7 Shoulders (do as a circuit 7lat, 7front, 7bent over, rest)
Bicep dumbbell Curls
3×8-10 -biceps
Daily CORE- during rest between higher rep sets or post intervals- **SEE MONDAY**

and Intervals:
Elliptical or STAR-MILL or Bike
*See Monday for detailed instruction*

Thursday-
Intervals:
Run outside
*See Monday*

Friday-
SAME AS MONDAY

Saturday-
ACTIVE REST…I will be working outside, planting more trees

Sunday- OFF
Rest and make POA for nest week