Category Archives: Goal Setting (POA)

TGIF and a Fabulous Friday it is!!!


I love Fridays 🙂

This week has flown by for me…tons of things to do and tons of
things accomplished.

I have a flaw, I often focus on what is to be done vs. looking at what
has been. I plan to change that and start celebrating every little
accomplishment on my list of “to do’s”

So this week to name a few:
I got in 4 soon to be 5 AWESOME workouts
I have had 4 Awesome days of drinking my water
I got a nap
I got through my inbox
I accomplished a lot towards my business
I used my new organizer 🙂
I connected with my son through teaching him card games
I spent quality time with my hubby

Now for today a few tiny things I will do:
Pay the bills and sign up for an automatic draft for my phone bill
do an awesome leg workout
make some headway on purchasing my suits for my contest

That sounds doable for me today!!

Remember to celebrate the tiny victories in life…It’s the baby steps
that will get you to your goals.

Love ya, Michelle

A GREAT e-mail

I wanted to share this wonderful e-mail correspondence with all of you…

Jennifer wrote:
Michelle,

After receiving my latest issue of Oxygen Mag, I was
surfing the web and decided to see what inspirational
stories the on-line version of oxygen
had to offer and low and behold I have found your web
site. I’m totally and completely amazed at your body.
In fact, I’m so amazed that I can’t stop talking about
your web site. I’ve told everyone at work who needs
a little more inspiration to log on and check your
site out.

I have two questions for you. I read that you have a
nutrition andfitness background, how did you take your
unfit after pregnancy body andturn it into a sold muscle
machine? I guess my question is for a
motivation factor, what was the breaking point in
which you said this time I’m really gonna do it? And my second
question is, is it possible to discuss a sample menu when you are
preparing for a contest? I’m really curious what a typical diet
day is and a contest diet day is for you? I’m sure with four
very active young children your diet might not
be as clean as you’d like it to be.

I’ve recently within the last year have left the
corporate world, went back to school to earn my teaching degree
(after earning my bachelor’s)
and went back to waiting tables at night. I saw
your fee for on-line training and really I just don’t have that
flexible of an income to join. I work out with my husband and
pushes me hard but sometimes he
just doesn’t understand what it means to be a woman.
If you know what Imean. That’s why I love your web site!

Thanks for your inspiration and motivation.
Train hard,

Jennifer

“Be the change you want to see in the world”
Ghandi

I responded:

Jennifer,
Thanks so much for your GREAT e-mail! I really love your enthusiasm.

To answer your questions:

The point at which I decided I was going to prove you can be buff after having children came when I looked in the mirror and I didn’t recognize the person staring back at me.

I was very unhappy with what I saw and how I felt.In October of 2003, I decided to start training for my first contest and competed in March of 2004. So after only 6 months of intense training, I won the my first two NPC figure titles only 13 months after I had my 3rd and 4th children by c-section. I honestly admit that my body was not “super solid” at that point, but the best it had EVER been. I continued to work hard and shortly won 3 more titles that year.

As far as diet is concerned, you are right it is not super clean. I don’t have time to plan everything out, so I eat the best I can.
The biggest concern for me is to get my protein and veggies in daily. If I do that on a consistent basis, I see huge results. Also
learning to time my meals for workout performance has been key. My diet varies a lot from day to day and I change my focus every couple weeks,
so it is hard for me to give you a typical day’s menu. But when I am trying to lean up for a contest/photoshoot my ratios are basically 30Carb/40protein/30fat.

I am glad to hear that you enjoy lifting with your husband.
Relish that time together and continue to challenge yourself. Please join the Team BuffMother! so that we can stay in touch.
There area ton of wonderful inspirational women there who are always willing to help you get Buff!

Have a great night,
Your new friend,
Michelle

I was Attacked!


EEEK! I was attacked and had to use my mace last evening on my run. I was attacked by a dog. Thank God it was just a dog and not a man. BUT-
Always remember saftey first when you are outside walking, biking, running, etc.
Always carry mace. It is light and easy to cary during your outdoor activity and could save your life!

Stay Safe,

Michelle

 

What do I eat???

Workout, Workout, Workout!

Eat, Eat, Eat!

Why workout if you don’t eat right?

Why eat right if you don’t workout?

The importance of both components are vital and honestly doing one right will lead to doing the other right. The key to being successful in your quest for buffness is learning how to eat pre-workout and post workout and to time your supplements for optimal effectiveness.

Pre-workout eating:

You need to feed your body correctly so that you are not wasting the hour you spend at the gym. If you don’t eat correctly before your workout you will not be able to workout hard enough to get the results you deserve. I consider this meal very vital to anyone who truly wants to rebuild a struggling metabolism. However, if you decided to work out on an empty tank you will most likely feel some if not all of these symptoms during your workout:

1. working out is painful

2. you have no energy

3. you are not be able to focus mentally

4. you have no physical or mental stamina

5. you feel sick

6. you are weak

7. you are unable to push yourself hard enough to build muscle

The term for all of these symptoms is to “bonk”, which basically means you do not have enough glycogen in your body for it to perform. It is an exercise in futility!

Post workout eating:

If you don’t eat correctly after your workout there can be all kinds of consequences:

  • You will not feel good.
  • You will not have the energy and nutrients you need to repair your body.
  • Your immune system will become depressed, ultimately causing illness.
  • You will be lifeless for the rest of your daily activities.
  • You will blame your workout for your lack of energy and possibly cause you to miss future workouts.

Timing your Eating is so vital to your success!

Here are 2 Separate  examples of what I eat pre and post workout along with the supplements I often take…

Day 1 example:

Workout time 10:00 am

Up at 7:30 am: drink water and take 2 BSN Nitrix

Pre-workout meal: 1-1.5 hours before workout

Ultramet meal replacement or 6oz. OJ mixed with Vanilla Whey protein and 2-3 cups of coffee

It is important to note that I am not a big breakfast eater. Liquid meals work great for me in the morning. I make sure to have a carbohydrate in my pre-workout meal so that I have glucose in my bloodstream.

Post workout

Immediately take NO2 supplement

Go home and take Creatine punch (carb)

2 cups frozen asparagus stir-fry cooked in the microwave topped with ¼ cup cashews and sweet and sour flavored tuna

Day 2 Example:

Workout time 5:30 pm

Pre-workout meal: 1.5 to hour before workout

Oatmeal and nectar protein shake in water

Or Salmon salad on a 6 whole wheat crackers, 1 cup of mixed veggies

*note if I am running late I make sure to at least have a carb, like a banana or cereal bar

The key here is to eat early enough so your food has digested and you have glucose in your bloodstream so you can lift effectively.

Post workout

Immediately take NO2 supplement

Go home and take Creatine punch (carb)

Have a protein shake

Then feed the kids

8:00 pm supper

Large spinach and romaine salad with olives, a little cheese, almonds, a few croutons, carrots, real ranch dressing and a grilled chicken breast or steak.

The key to this is pattern what you are eating every day so that you are fueled for your workout. Your results will be more dramatic and come much faster if you make sure to give your body the fuel it needs to workout hard and recover quickly. It is also important to note that my supplement use varies depending on my goals. This represents my current supplement routine for muscle “building”.

Measurements for success!


Getting in shape takes patience, consistency and TIME!
If you feel like you aren’t getting there fast enough…
You have to find more measurements for your success:

  • Do you feel a sense of accomplishment?
  • Are you increasing your weights at the gym?
  • Are you getting in better shape?
  • Do you have more energy?
  • Are you more mentally focused, less stressed?
  • Are you learning new things?
  • Are you sleeping better?
  • Are your hair, skin, joints, digestive system, etc…more healthy?
  • Are you being a good example to your kids, family and friends?
  • Are you inspiring others to make changes themselves?

There is so much more to all of this than your slow results.
You are doing GREAT!!!
Keep it up and BELIEVE!
-Michelle
p.s Here is my workout today 8-30-05

Chest/Tri’s/Intervals:
Bench press
45×12
95×12 wide
95×12 wide
112×8 normal
bench dips for triceps
2xfailure
Incline smith press
50×12
70x10x2
80×8
50×20
Tricep extensions
45x8x2
35×12
DB Incline Flys
30’sx10
35’sx8x2
Cable flys
20x12x3
Tricep push downs
90×10
110×10
90×15
Intervals
20 min total on Elliptical
Alternated 1 min and 30 second intervals
rest periods of 1 to 1.5 min
This entire workout tool 1.25 hours
I failed to do any abs today:(… I will do them hard tomorrow!!!

Take care, Michelle

P.P.S.

this is part of the “40 days to FIT Challenge!” ~ Day 3

Day #3-FIT tip-

Keep your gym bag, stocked and ready to go in your car at all times. Mine is packed with a set of shoes, socks, extra underwear, a sports bra, lifting glove, a couple magazines, a water bottle, gum, lip balm, gum, hair band and a visor…and don’t forget the MUSIC- I use a pink IPod shuffle.

Please comment for your accountability~ stay focused…38 days left to get FIT!!!

 

 

Happy Anniversary to ME!!!


TGIF!!!
I am so excited for the weekend. My sweet hubby and I have our 12th anniversary this Sunday. And WE actually get to go spend the night away from all the kiddies this Saturday night!!! WHOOOHOOO!!!
Please pray for our babysitter as our children are more than a handfull. A 6 year old boy and 3 girls ages 3,2 and 2!!! YIKES!! They will be fine

So I wanted to give you all a wrap up for the week on my workouts and where I am at this point:

SUN- 3 mile run outside, abs
MON- Lift Back, Shoulders, Bi’s 10min of intervals on bike
TUE- Lift Legs hard for 1.5 hours and then ran 20 min of intervals!!
WED-Lift Chest, Tri’s, 30 min of intervals on bike, elliptical and stairmaster
THURS-Lifted Shoulders, Back, Bi’s and ran intervals
FRI- the plan is to lift legs HARD!
SAT- Workout in the am w/ hubby- chest/ sprints outside

I am weighing in at 126 and I am 5-7 bodyfat around 10%

So for 11 weeks out I am doing good. But I definitely need to work on my posing and find a sportswear outfit. Oh and maybe I should make reservations

Have a great weekend!
I know I will…….
-Michelle
[URL=http://michelleberger.com]BuffMother![/URL]

NEWS!!!

Big news for me today! I have made the decision to enter a contest. What contest, I am not 100% sure. It all depends on finding someone to take care of the kids for possibly 5 days and about $2000 dollars. Contests are not cheap! I plan to log my training progress here with all sorts of revealing photos and insights into my life. So hold on for the ride. I am currently 11 weeks out. So plenty of time to mold my body into perfection