Category Archives: Goal Setting (POA)

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

All about preparation– SSS: week 00

HI!! The info contained in this post is RELEVANT for anyone wanting to become fit and healthy!! Even if you are not in our upcomming contest you will find the info very helpful!!

For those of you IN the CONTEST~ Just a quick reminder: “The contest HAS NOT STARTED YET”…  That’s why I’ve titled this Week 00..this week is all about preparation.  PLEASE INVITE others to join you!!  Go to www.BuffMother.com to sign up!!

Thanks again for  joining the SuperStar Success contest~ I’m excited for you to transform your body, mind and spirit over the next 70 days!

Here’s a coaching video that talks about PREPARATION:

**Please comment on the YOU TUBE VIDEOS  they are highly appreciated**

Prepping to start on a fitness journey takes the right mindset…. So let’s take this week to focus on getting READY~!!
I’ll be sending you several emails over the next few days with content to assist you in your preparation.

The goal of this Super Start Success contest is to keep you CONSISTENT so that you can attain Success!

To get READY I’d like you to start with  the following 2 tasks:

1.  Go shopping and the entire time think~”Protein and GREENS”

Stock up on good healthy proteins items like:

  • Chicken,
  • Turkey,
  • Roast,
  • Tuna,
  • Salmon…

Fill your cart up the rest of the way with greens:

  • Celery,
  • lettuce,
  • peppers,
  • radishes,
  • cucumbers,
  • spinach, etc…

2 . JOURNAL…take some time to JOURNAL.
Write it down!! I’d like to encourage you to write about 3 specific things:

  • When were you at your peak physical condition?
    Do you remember how great you felt both mentally and physically?
  • What do you have to change about your
    current habits to attain results like that again?
  • What is your #1 goal for the next 70 days?
    What are the “solutions” you must stay focused upon in order to attain that goal?

 

 

I can’t wait to see all the amazing triumphs we

will share during this contest.

Let’s get Prepared!!

I’ve  put a list of recommended materials here-

http://buffmother.com/6523/recommended-materials-sss-contest-wk-00
REMEMBER to use the code SSS16 for additional 35% “SPECIAL” discount offer just for your participation in our contest.
The contest is free and I’ll be giving away a ton of info and support away for free.
The option to purchase recommended materials (journal, workouts, diet info, books)
and hooking into support via www.TEAMBuffMother.com will
help you along the way are often vital to success.

Thanks so much,

Michelle

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!!

 

 

“Get Buff”- Day 2

“30 days to “GET Buff”- Day 2

HEY!! it’s day two~ Just wanted to remind you to be sure to take your starting STATS and pictures if you have not already.

Remember there are….

4 Simple steps to enter and WIN:

1. Take your starting stats (pictures optional)

2. Participate at least 3 times during the duration of the Challenge with a blog entry, workout proof picture, a “SHARE” or even a measly “like”, lol!

3. After the 30 days, Take your ending stats

4. Submit your entry to michelle@buffmother.com by November 5th- Entry= starting stats, final stats, a written paragraph sharing your thought about the contest, and at least photo of yourself.

 

So for #1- STATS and Optional Pictures need to get done ASAP!

Please be sure to  take these standard 5 measurements:

  1. WEIGHT*:
  2. Bust:
  3. Waist:
  4. Hips:
  5. Thigh:

*Ladies be sure to note your CYCLE DAY also!!!  It makes a BIG difference!

These are all I will require- BUT MORE IS BETTER!!  Here’s a link about how to take more stats and your pictures:  http://youtu.be/8cv_kuE8umw

Day #2 Workout:

DAY #2
“1 minute Intervals”
20 mins total: (7 hard mins )
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

 

Today’s Diet Focus:

Up your veggie intake- especially GREEN VEGGIES

Ideas:

The way I get 3 in a day is to start my day with a GREEN, focus on eating greens for my “snacks” and having greens with dinner.

Greens are so good for your digestion, your body’s acidic balance, for nutrition, for energy, etc….
My favorite Greens lately are:
Cucumbers,
Peppers,
Green Beans,
Radishes,
Asparagus,
Brussels Sprouts

Others I eat quite often include:
Stir fry veggies,
Spinach,
Romaine Lettuce,
Green and Red Cabbage
and Spaghetti Squash

Get after those greens~

They are SO good for you and REALLY help lean you up!!!
YUMMY!!!

Let’s keep the MOJO! ~ Michelle

Is it ever okay to have a pity party??

Is it ever okay to have a pity party??

“NO!”

All it does is make things worse~ giving that kind of energy to the negative doesn’t solve anything! It only makes the problems bigger and more complicated and more damaging etc….

RESIST the urge to fall into the pity party trap!!!! If you feel one coming on- STOP it and do a 360 degree turn around by listing all the positives you can focus on instead. Get your mojo moving in the right direction.  If you can master this one thing you will move forward towards an excellent life!

“Blessed is the WOMAN who perseveres under trial, because when she has stood the test, she will receive the crown…” ~James 1:12

Don’t think I am preaching at you- I have to remind myself of these same concepts too~

Time to get to accomplishing for the week,

see ya later babes!!

-Michelle

Half Year Resolutions

Do you even remember your New Year’s Resolutions??  I’ve honestly had to look back at mine a few times already this year, HA!

Mine were simple-

  • To Blog Daily
  • To Shower Before 11 am daily
  •  Pen to Paper journal 3+ times a week…

I have been slacking on a couple of them recently but overall I am happy with my progress and READY TO ADD TO THEM!!

 

After reading a blog post from my first journey though our 40days to fit and today’s tip about setting GOALS;  I was inspired to redo the some of the same Half Year Resolutions I had then~

 

Fitness: 3 day split lifting routine- 6 days a week; run 3 x’s a week including sprint 1x a week

Work: create radio show; upload new video; schedule august photo shoot;chore time daily

Family: Have summer fun~ family vacation, canoe trip, amusement park, etc…

Spirit: Kids book of devotions daily, Get back to attending church on Sundays

Today, I have a back/bicep/shoulder workout + treadmill intervals on tap

Then guitar lessons for my DD Gracie.

Time to roll…

Have a great day and remainder of 2013!!

-Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

28 days of Christmas: Day 11

XMAS Day 11: Today is  another day off of official workouts.  Today would be a good day for a walk, easy run, a game of tennis, a yoga workout, etc…

You should also take at least 5 mins out of your day to look a the week ahead.  We are getting closer to the Christmas!!!  2.5 weeks are left for you to see results, are you making progress?? what do you need to do this week to keep your mojo going?

Fri-Lower body +ABS
Sa-Upper body +ABS+ Intervals
Sun- OFF~
Mon- START PHASE 2~ Lower body +ABS
Tue-Upper body +ABS+ Intervals
Wed- “off” day
Thurs- BONUS workout- run

What is your plan of ATTACK?  POA~mine is to really kick it in regarding my workouts~!  I am also going to focus hard on getting in at least 125g’s (because my goal weight is 125) of protein each day!

-Michelle

28 Days of Christmas: Day 4

Good Morning!! It’s Day 4 and another scheduled day OFF for  workouts.  Tomorrow will be another LEG workout!!  PLEASE KEEP THAT IN MIND…what you eat today and do today will affect how effective your leg workout will be.  Make sure you eat good nutrients including good carbs to fuel  your body to lift powerfully tomorrow!!  NUTRITION is very key if you want to have effective workouts.

Let’s have a quick review of our start to the 28 days of XMAS~

Day 1- LEGS/ABS; Day 2- Uppper Body/ABS and INTERVALS; Day 3- OFF

Day 4- OFF (AGAIN?)

…Now let’s have a little “chat” about this extra day off.  I am at a point in my fitness to where 1 day off in a row is plenty for me to recover.  For example today I have good energy, I am not sore and I am chomping at the bit to do a workout.  I also know that I am very capable of working out 3 days in a row and will be fine to hit it hard until my next off day on Day 7 of our contest.  Basically what I am saying is that I will be working out today!  I don’t need the extra day off~ so I am going to go for a run.

You can feel free to do the same if you’d like…BUT know that if you are still  trying to recover from your day 1 & 2 workouts or if you don’t think you can handle 3 days of workouts in a row or if you simple don’t have the time, energy or desire to workout today, DON’t feel any pressure to workout!!  Working out more than the 4 days/week is “BONUS” and totally up to you.  I am confident that the 4 workouts/ week I’ve laid out for you will get you GRAND results and are DO-ABLE during this BUSY time of year!!!

What do you think??