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
Fri- Lift @PF- mish mosh of machines- and intervals on ARC
Sat- Lift Chest/Triceps and ABS plus run
All that plus training several clients, working on my taxes, basketball games and other life stuff.
Matthew 7:7-8: Ask, and it shall be given you; seek, and ye shall find; knock, and it shall be opened unto you: 8 For every one that asketh receiveth; and he that seeketh findeth; and to him that knocketh it shall be opened.
Looking, thinking, digging deep, praying and truly SEEKING to find what road to take next in my journey. At this point I have found 2 things-
#1 I need to leave behind some of the old in order to make room for the new
#2 I need to make my life a bit more private by limiting and adjusting my social media
I’ll keep pushing into SEEKING as I am still looking, but at least I can take action on somethings until then.
Workouts this week have been:
Monday: Back, shoulders and some legs @gym +Stretch and Slip-drill Abs
Tuesday: Hills + sprints run outside +Stretch and Bulgarians
Today is Legs!! YAY!! and Shoulder Press
HAVE YOU been doing our JUMPSTART CHALLENGE exercises?? I post them daily on social media, just jump in and do them with us!! Also, please comment that you did it when complete.
I have been cleaning all afternoon. Got my office clean, the entryway floor mopped, and the Christmas tree down!! I have to finish with the workout room. It need to keep it clean for my clients. If you would like to train with me here’s more info http://buffmother.com/shop/personal-training/
This week’s coaching topic is about Belief!! We all have things we believe deeply in. I challenge you to increase your BELIEF level this week!! You need to BELIEVE!
In this video I assign a “homework” task for you… EACH DAY THIS WEEK WRITE AN “I BELIEVE…” STATEMENT IN YOUR JOURNAL DAILY!
Here’s the video:
~I believe… I LOVE YOU ALL!! It is fun to have such great friends like you~ and it is really fun to realize I truly LOVE YOU!!
~I believe… thistles have beautiful flowers Isn’t that amazing…that a horrible icky weed like thistles can have VERY beautiful flowers?! I was running outside today around the yet to be built area of our neighborhood and the lots were full of TALL thistles…and noticed how pretty the purple flowers were on them. God probably made them that way as a reminder that even things (or people) in life that poke us, hurt us, stick us, cut us, etc…. still can produce beautiful flowers!!
~I believe… in the power of REST! In looking back at this week, I had a GREAT one. I took a couple extra days “off” of working out, but made my workout days count and It was great despite it is usually one of my roughest hormonal times (c-days: 19, 20, 21, 22) of the month!!! I am pumped about it~ I followed my own advice and RESTED more than I usually let myself REST and it keep myself HAPPY, unstressed, productive, loving, patient and healthy! In addition to the rest I was a good girl about taking my “boosting” supplements and they always help with keeping my hormones balanced. Soooo, I feel great! and ready to hit my LEG workout today HARD and have another super week of Boosting!!
~I believe… in Adrenalin~ I love thrills and wild rides- watching wild fight, wild sports etc…I am an adrenalin junkie and I’m excited for the adrenalin to come this week!
~I believe… in PURPOSE. WE ALL have a purpose for our lives…do you have a vision of what your’s is? I know mine…it is to HELP WOMEN- as simple as that! I’d like to help every woman in the world have HOPE- I want to share the message that YOU have the power to change YOUR body, life and legacy.Does that sound do-able? LOL! I BELIEVE it is!!Now, I have not always had this VISION for my PURPOSE…it has taken time, effort and GOD’s timing to reveal it in my life. I’ve only had a CLEAR VISION for my purpose for the past 2-3 years. Until then I was searching and honestly more than a little frustrated…I had an uneasy feeling, I knew I was supposed to do something, but WHAT??I really believe that God put me through every part of my life for a reason…even the bad parts. I now see how things that seemed bad at the moment, have turned to work for my favor NOW. I’ve also gained a ton of WISDOM through my struggles and my triumphs. Without the past 32 years of my life I wouldn’t be me and I wouldn’t be ready to attack my PURPOSE.A couple books that helped me in finding my purpose are: the BIBLE, “Reduce me to LOVE” by Joyce Meyer and “The Prayer of Jabez” by Bruce Wilkinson Keep on Believing and keep striving towards your PURPOSE…YOU HAVE ONE!!
~I believe…in PAIN without it we don’t know the joy of being pain free, lol!
NO PAIN, NO GAIN is also true~ if you want results you have to push into some pain…lactic acid pain, the pain of sacrifice, the pain of having to take ANOTHER shower! ON AND ON…. PAIN is an important part of life!I
~I believe… To WIN no one needs to LOSE~I read that statement somewhere last week…and it STRUCK me! I am very competitive, and LOVE to WIN…AND I also LOVE seeing others win. HOWEVER, there are times when I catch myself in a contest with someone wishing that they would LOSE~so I can WIN. I DON’T want to EVER think that way.
That’s why I LOVE that no one has to lose in order for ME to win!! We can all win~ woohoo!
~I believe… in leading by my actions…case in point my workout today. I don’t ask my clients to do anything I am unwilling to do myself. SOOOO…Since, I am on the same workout schedule as one of my clients LISA of NE, I decided to do the same workout as her today. The friendly “competition” really helped push me to excel and be relentless! Thanks LISA!
~I believe… my day was a good one! I am rather sore…I guess that’s what happens when you don’t workout for a week or so, lol!
I believe in relationships…we are made for this purpose. The reason God created man was so he could have “relationship”…that is AMAZING! And makes me realize that the HAPPIEST times of my life have been when I am actively seek out relationships with other people. I am a very independent person and have at times a tendency to isolate myself from interacting with others. It is my natural “I can do it better by myself” attitude. However, it is not very fun nor is it very rewarding when others are not involved in the process or the reward. That’s why I love the Rally Room! It keeps me in relationship with others and gives me a place to easily give my energy away through encouraging others!! I love the RELATIONSHIPS I have been blessed with in TEAM BUFFMOTHER!!
Some GREAT Belief Quotes:
Mark 11:23,24 Jesus said ” I tell you the truth, if anyone says to this Mountain, ‘Go throw yourself into the sea’ and does not doubt in his heart but believes that what he says will happen, it will be done for him. Therefore, I tell you, whatever you ask for in prayer, believe that you have received it and it will be yours.”
“You’ve got to believe you’ve got it, before you get it”- Joyce Meyer
“As long as people believe in absurdities, they will continue to commit atrocities.” -Voltaire
“When someone shows you who they are, believe them the first time.”-Oprah
“God didn’t have time to make a nobody, only a somebody.I believe that each of us has God-given talents within us waiting to be brought to fruition.”~Mary Kay Ash
“Four things for success: work and pray, think and believe.”
-Norman Vincent Peale
“You can do it if you believe you can!”-Napoleon Hill
Are you like me and found that starting the NEW YEAR on a long holiday weekend was less than ideal timing to stay on track with diet and exercise??
AND, now that Monday is here the MOJO is still not anywhere?? Well, suck it up buttercup, get moving and FORCE that Mojo to rise!
3 tips to get your Motivation rollin’:
1- MOVE– do what I call “1 min Mojo” sessions. Just get moving for even 1 min to feel your mental and physical motivation rise. Examples: march in place, do a set of push ups, hop on one foot (30sec each), walk up and down a flight of stairs 3 times, walk outside to get the mail, shadow box, etc…
2- LISTEN– listen to an upbeat song or one with a great message! Feel free to even sing along. A few great ones I love:
3- READ– read an article or part of a book about how to get motivated or how to workout. Seriously I have a shelf full of fitness, diet, exercise books and reading just a few pages about how my body works fires me up! Google it, read it and get motivated. Try these articles:
Motivational quotes and sayings are powerful tools to help your success! I have a ton of FAVORITES~ but one always comes out on top- “I can do all things THROUGH Christ Jesus who gives me Strength” Phil 4:13
What are you FAVORITE inspirational quotes or motivational sayings and where do you find them??
No pain, no gain and hard work always pays..you are what you eat :-)) no idea who said it
“When you win brag softly and when you lose weep gently!” Congressman Clyburn’s Mother
get off you’re ass and move!!
its not important to be the best,,,just better then the rest!!
“Remember, when you are not practicing someone, somewhere is, and when you meet him he will win” — Ed Mcauley
Let It Go article/quote by TD Jakes.
“I’m selfish, impatient and a little insecure. I make mistakes, I am out of control and at times hard to handle. But if you can’t handle me at my worst, then you sure as hell don’t deserve me at my best.” ― Marilyn Monroe
“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, ‘Who am I to be brilliant, gorgeous, talented, fabulous?’ Actually, who are you not to be? You are a child of God. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won’t feel insecure around you. We are all meant to shine, as children do. We were born to make manifest the glory of God that is within us. It’s not just in some of us; it’s in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.” Marianne Williamson
Just remember no matter how slow your going, your lapping everyone on the couch.
Tell that little slut in your head that says you can not do it to shut the hell up & prove her wrong!
“Coffee Is for Closers”
Fortune favors the bold”… and “All animals except man knows the principal business of life is living” (Samual Butler)
Never settle for less than you deserve
Want it more than you fear it
do not fix what is not broken.
You have the makings of greatness in you
Aim at nothing and you’ll hit it every time
Chance favors the prepared mind
5 Ps of Success: Prior preparation prevents poor performance
If you are not intense, you are past tense.
I shall persist until I succeed.- Og Mandino
Confidence is going after Moby Dick in a rowboat and taking the tartar sauce with you.
Only we can make things happen so stop dreaming and just do it.(I’m trying to convince myself of this too.)I will try my best to succeed.
You’ll never regret a workout:)
“Suck it up”.
Wake up kick ass
You create everything that happens to you, so make it worth your while!!:-
I do not weep at the world–I’m too busy sharpening my oyster knife.
If your sick of starting over, stop giving up!
Today is the first day of the rest of your life.
Fitness is a journey not a destination
“The greatest discovery you can make is that nothing is impossible.”
The sweet is only sweet after you get a taste of the sour.
To be great is to be misunderstood. Emerson
Psalm 27 in the Bible has given me great hope through very dark times: particularly vs.13 I would have despaired unless I had believed that I would see the goodness of The Lord in the land of the living.
ONE DAY AT A TIME –
STRONG IS THE NEW SKINNY
My all time favorite…so much that I tattooed it on my foot! “A Goal Without A Plan Is Just A Wish”.
“1 Timothy 1:12 I thank Christ Jesus our Lord, who has given me strength, that he considered me faithful, appointing me to his service.” “It is only a convenient illusion that life seems to happen to you. In fact, the life that matters is the life that happens from you and through you”–Ralph Marston
How do you like my truth hammer for today: “YEAH that’s right..I’m gonna be BUFF!!!”
My Buffing phase ends today c-day 19…but that’s not gonna stop me from being BUFF for my birthday. I’M GONNA BE BUFF!!
Good Morning my friend,
Today I am here to tell you “I’m Gonna Be BUFF!!”
That’s my “Truth Hammer” and I plan on using it!!!
Truth Hammers CRUSH DOUBT
Truth Hammers Enforce Belief
Truth Hammers POUND in the TRUTH
Truth Hammers OVERCOME!!
And so far all is well in the diet category:
coffee with cream
3 scrambled eggs
My planned workout today will be to get in a full body lifting workout and some intervals on my upright bike.
Plus, I’ll stretch a bit afterward~I uploaded a bunch of new videos to my you tube about stretching, try some they feel GREAT!
Have a Killer day!!
YEAH that’s right..YOU are gonna be BUFF!!!
-Michelle Berger, aka “BuffMother!”
p.s. here are the stretching videos http://www.youtube.com/playlist?list=PLDFC99A120FDA864E
I pride myself on being a person who continually strives to challenge myself…but my husband pointed out to me today that I was NOT.
I had a glaring “Mental Limit” that was interfering with my workout. I love benching and have always dreamed of benching “plates” (135#)…. For many years I had been trying to get to the point to where I could. Well, I reached my goal about 3-4 months ago. I HAVE been able to bench and do several reps at 135#. Since reaching this “milestone” I have not once though about even attempting to lift any more than that. I had “set the bar” at plates and put a mental limit on myself!
Well…next time I bench I WILL try to lift MORE~!! AND I am going to keep in mind how easy it is for us to place mental limits on ourselves.
I need to stop thinking and saying “can’t”……. But instead say “let me try”!!!
YOUR workout for today is to make up any missed workouts from this week~
Here is the workout I did today:
r-bike 10 mins
chest press: for warm up
135×4+2 with assistance
135×4+2 with assistance
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!!
AND I am getting my workouts done– NO EXCUSES!!!
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
Gotta GO~ but just remember…Keep Practicing you CAN Be PERFECT!!
Be Determined to stay on track this weekend with your EATING and even an EXTRA workout!!
I am so DARN DETERMINED to get to my goal!! I love that feeling of FOCUS!!!
DETERMINATION is a GREAT thing!!!
“The difference between the impossible and the possible lies in a man’s determination.”
-Tommy Lasorda (American Baseball Player and Coach, b.1927)
“Some are destined to succeed, some are determined to succeed.”
– H. H. Swami Tejomayananda (Indian , b.1950)
“We must remember that one determined person can make a significant difference, and that a small group of determined people can change the course of history.”
– Sonia Johnson
My determination will lead me to workout hard again today!!! I am on fire!!
I hope you are equally DETERMINED to get your workout done and make it better than your last one!! Lift heavier, push harder and focus on getting results at the gym!!
Today’s workout is: LEGs and ABS
Today’s Hormonal Timing (HORMONE CHARTING):
1- what cycle day is it for you? 5
2- what was your weight today?128
3- do you notice any water retention in your body? if yes, where? yes everywhere
4- are there any “other” factors of importance to note about your weight gain or loss today? I am looking leaner every day!! My tummy is shrinking and my arms are getting lean! FUN STUFF!!!
BE DETERMINED to reach your goals!! And remember that together we CAN change the world for the better!!! We can help every woman become their best