Category Archives: rally room

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…?



28 Days of Christmas: Day 6

I’d like to take a bit  of time today to talk about “Keeping Motivated”…or as I like to call it keeping your MOJO!!! 

It is so easy for us to get GUNG HO about our fitness goals for 1, 2 or 3 days and then totally fizzle out…the #1 requirement for being eligible to win this 28 Days of Christmas contest is meant to HELP-you, HELP-yourself stay motivated… by posting comments and giving ENCOURAGEMENT to other ladies in the contest.

MY #1 solution for staying MOTIVATED … is to take the focus off of me and give energy to someone else.

That’s why the motto of the Rally Room is “The Key to your Motivation is to encourage OTHERS!”

Just try it- give a little of your energy to
someone else and you will be amazed at the motivation
you get in return!!   The way to do that here is to COMMENT on others blogs.  Even just saying a quick “HI” or “AWESOME” does amazing things.

A GRAND Prize will be given to the contestant who shows the MOST holiday spirit throughout the contest. Participate with feedback ,comments, questions, input, ect during the duration of the Contest on our BuffMother Page:

If you want MORE of a connection~ hook into our TEAM BuffMother Rally Room  Http://

The Sole Purpose of the Rally Room is for you to have a place to GIVE your energy to others through Encouragement, Excitement, Love, Support, Help, Friendship, etc..~ I call it planting “energy seeds”!


Now on to today’s workout– It’s the same as Day 2, but if you have access to only DB’s and an exercise ball…here is the “At Home Version” for you:


Exercise #1 DB Chest Press on ball
3×10(buffing); 3×6 (boosting)

ABS between sets of presses

Exercise #2- One arm DB LAT rows
3×10(buffing); 3×6 (boosting)

ABS between sets of

Exercise #3- DB Flys on ball
3×10(buffing); 3×6 (boosting)

ABS between sets of Flys

Exercise #4- Bent over DB Rows

3×10(buffing); 3×6 (boosting)

ABS between sets of rows

BONUS BURN OUT Exercise #5- Push ups
2x15reps or to  failure

Then… Intervals:

20 min is always the goal here is an example for you:

  • 4 min. warm up-marching in place or a short walk around the block
  • 1 min. hard- jump rope
  • 1 min. easy-march
  • 1 min. hard-jump rope
  • 1 min. easy-march
  • 1 min. hard-jump rope
  • 1 min. easy-march
  • 1 min. hard-jump rope
  • 1 min. easy-march
  • 1 min. hard-jump rope
  • 1 min. easy-march
  • 1 min. hard-jump rope
  • 1 min. easy-march
  • 1 min. hard-jump rope
  • 3min. cool down-march or walk again

This is 20 min total: 7 hard min. total


Let’s all focus extra hard on GIVING ENCOURAGEMENT to others, you will reap the rewards!! “GO TEAM” cheerleaders

Your Cheerleader,


Listening to your body – even when it tells you BAD NEWS!

Listening to your body- even when it tells you BAD NEWS! is the lesson I’ve learned this weekend.  I’ve been pretty much ignoring my body’s plea to STOP and REST due to back/pelvis/hip/sacrum/sciatic pain for the past 2-3 weeks.  AND it caught up with me on Saturday. After my workout I was in a ton of pain and have been pretty much IMMOBILE since then.

I got to the chiro first thing this morning and he told me what I already knew that I needed to ICE and REST so that the cycle of pain could stop.

So….I am taking the week completely off of normal workouts.  It may KILL ME, but I’m going to submit and do it.

The timing of this is not the best with the start of our 6 week contest being today, but I’m allowing contestants to join in up to a week late, so I’ll do the same.

I posted about the TESTS for the contest in the forum and I’ll be posting a bunch more info as we go along, so STAY TUNED!! It’s going to be a fun 6 week challenge!!

I’m off to ICE!


Just do it! 6 Week Contest

Just do it! 6 week performance results based contest is set to Start on Monday the 18th!!

The coolest thing about this contest is that it’s YOU competing with YOU!!  We are going to have 5-6 TESTS that you will do the first and last weeks of the contest so that you can see how much you’ve improved in each area of your “fitness” over the 6 week time frame. Each TEST will also have a point system attached to it so that you MEASURE your results against others results too also, which will help the judges determine who wins! YOUR goal will be to improve on each of the TESTS as much as possible over the 6 week time frame and therefore get as many points possible.  The cool thing is that once you do the contest once you could always repeat it in the future and compare your points from your previous results.

You may be wondering, What are the tests?  Well….I’m not going to tell you ahead of time!  I don’t want anyone to get a “head start” or be concerned about how good or bad you may do on the specific tests until it’s TIME to do them, lol!  The element of surprise is key to getting your baseline, starting test results.  I will assure you that the TESTS will be stuff all of you can do!  There will be built in substitutions for various fitness levels or physical constraints.

MY goal during the 6 weeks of the contest is to help you with weekly tips on how to improve in each of the TESTS.  The first time you test may be the first time you’ve ever done it, that’s okay….that only means you’ll have an even bigger chance of improvement.

The HELP I’ll be giving will be instructional, educational and applicable to making you perform better for your end of 6 week testing session.  I’ll be uploading video, photos, articles, insights, tips, exercises, drill,  etc… to the Rally Room throughout the 6 weeks so that you can see great gains in your performance!!!

I thin this contest will be a blast!  You’ll love it because it’s not all about visual or weight results it’s about PERFORMANCE RESULTS, so anyone can compete and anyone can win!!


Start date~ January 18-26, 2010

End date~ February 28th, 2010

Prizes; TBA; They’ll be good, promise!!

Judging criteria- Points and Participation (blogging your journey and encouraging/helping others through theirs)

Prize eligibility requirements:

All contestants must be active members of the female only Team BuffMother Rally Room (
All contestants must officially enter by simply posting a comment in the contest post in the Rally Room(late entries will be allowed through Tues, Jan 26th)
All contestants must submit  via e-mail a final entry form to by March 8th, 2010- I will provide a simple “form” for this and will include your basic information, a photo of you, start and finish testing results and your thoughts on the contest
So…If you want to join us on this fun Fitness Adventure, just sign up at!! Everyone can do this!!

Getting Set!

Hey Ya!! I am getting set on many fronts: life plans, birthday planning, travelplanning, workouts, and most relavently to you- CONTEST  PLANNING!!!

Our next contest starts next week!!!  it’s going to be 6 weeks long and performance based.  I’ll be posting all the details about it hopefully by tomorrow!!  The contest will only be open to Rally Room members and will be an amazing way to Catapult us through these next few weeks.  Then in March we’ll have to do another conetst to get us Bikini ready for summer!! I just love it!!!

My personal POA for this week looks something like this, no OFF DAYS this week:

Daily- focus on my relationships with #1 God and EXTRA SPECIAL time with one of my kids (Guner=Mon, Gracie=Tues, Tia=Wed, Layla= Thurs)
M- 1/11…cycle day 9=130# YAY!! down a few already since buffing began on Thursday- run outside (maybe??); lift upper body
T- MMA class and cardio plus some upper body and abs
W-lift legs
Th-MMA Class and cardio – RUN
F- workout with a friend at 1:30 upper body and cardio

I gotta go get some more work done!! Have a good one!!

Now is the for Final ENTRY Submission!!!

Now is the for Final ENTRY Submission!!!  If you’ve been following along with our SSS contest this fall, NOW’s the SUBMIT your Final Entry Form

Entries are Due 12-2-09 for this round of judging, Here’ s MINE:

#1-Beginning/Ending STATS-

Not much changed in stats, but I am UP 3 pounds- MUSCLE GAIN (which showed in my pics and stat a bit) and my waist is smaller for sure!

Today’s Date:___9-14-09 ; 11-25-09  height:_____5-7________ weight:___126.5; 129  age:__34_____

Today’s cycle day-28; cday 16

Please list the following measurements~
Bust (around breasts the biggest part):37; 36
Chest- relaxed (just under armpits above breasts with arms down at your sides):34; 34
Chest- flexed back and chest (just under armpits with arms down at your sides):36; 36
Waist- relaxed (the smallest part):27;26
Waist-sucked in (the smallest part):25.5; 25.5
Hips (the largest part of your butt):35; 35.5
Shoulders (around the outside of your shoulders with your arms at sides):41.5; 42
Biceps (relaxed at midpoint of upper arm):10; 10
Biceps (flexed at midpoint of upper arm):11.5; 11
Thigh-mid (about 8” above knee cap):19; 18.75
Thigh- upper (about 12” above knee cap):20; 20
Calf (about 7” below knee joint):13; 13

Caliper measurements (*these are the ones I like to track on myself and use to calculate my body fat, for further info on body fat measurements here is a link
*Tricep:4; 4
*Iliac:3; 4
Abdomen (I do this one for kicks, since I am an apple):8; 6

#2- Pictures– I need your most dramatic before and after shot.  Please send only 1 of each with your entry.

~Aim to produce photos that will be most comparable with the last set and next set of progress photos you take.

Before pic:

After pic:

Picture link-

And a little SSS final photoshoot video:

#3-Final Entry Form

Name: Michelle Berger
Address: 902 S. Walton Blvd., Ste. 1-286,  Bentonville, AR 72712
Number of children and ages (it’s okay if you have 0): 4 ages 10, 7, 6, 6
Age: 34
e-mail address:
Why did you enter the SSS contest by BuffMother? I wanted to lead by example; my goal was to get more fit and to gain muscle

What tactics did you use to stay focused and engaged for the entire 70 days? I did a ton of videos for my SSS video coaching program…a 10 week training program that gives you weekly coaching via a private site

I also tried to blog daily in the Rally Room and to comment on everyones blogs! The energy is amazing in the RR!!

How do you feel about your success?  I feel really good!!  I feel like these 10 week have been a journey in my spirit life.  I feel more passionate about my health than I have in quite  a while. That feeling comes from deep within my spriit~ God is the source of my passion and love for life…I want to keep HIM #1!

What obstacles did you have to overcome in order to attain your goals? I have been dealing with recurring bladder/kidney infections.  It was really tough at times to know if I should rest or workout.  I did the best I could with it and I feel healthier each day.  My goal is to stay healthy and never have another UTI!!!

What would you like to tell the world about BuffMother ?  I would like to let everyone know that it’s never too late to increase your fitness, your health and to create your best body EVER.  I also want people to know that success in fitness is not measured by the scale…many of the measurements are not even visual. It’s about being HEALTHY… in mind, body and spirit!

I am very thankful for all of you!!  :bff:


Here’s a quick reminder to get in your SSS contest entries!!


"Energize OTHERS October"- our Monthly theme!!

“Energize OTHERS October”- our Monthly theme!!

You have been blessed with very unique talents, gifts, abilities, opportunities, ideas, thoughts, etc. These can all be described as seeds of energy and nobody on earth, past, present, or future will have access to the same combination of these seeds as you!
Every one of these “energy seeds” can be planted and exponentially multiply exactly like the acorn example. However, you must learn to take the focus off of yourself and these seeds to energize others without expecting anything in return!
“You can have anything in the world you want if you’ll just help enough other people get what they want.” Zig Ziglar
Consider the energy contained in a single “energy seed”:
  • If you plant an energizing deed it can grow into exponential energy.
  • That energy can produce thousands of inspirational actions, kind deeds and good choices.
  • Those of positive actions can grow into hundreds of successful legacies.
  • Those success legacies will be converted into new generation of health.
  • That generation can be used to build an entire fit and healthy civilization!!!
  • I could go on and on but the fact is, there are no limits to what can be produced. from act to energizing another person, give it away! Plant your energy seeds!!
Another way to put it is to GIVE away what you have. Have you ever heard the expression, “It is more blessed to give than receive”? This verse comes from the book of Acts in the Bible. Virtually every religion and or philosophical viewpoint teaches about the importance of giving. Personally, I can’t say that I was inspired or enthused in any way when I first read about giving to others. I didn’t feel I had anything to give and what I did have I need for myself! You might feel the same way.   However, I now believe that nothing has more power to unleash incredible rewards into your life than the act of giving to benefit other people!
Identify your gifts/Passion/Talents
Now let’s take it one step further…..In order to give, you must know what you have to give. In the exact same way that everyone has needs, every person also has been blessed with certain gifts, talents and abilities.   These gifts are your “energy seeds”!!!
Write down every gift, talent, skill, ability, or thing you like doing or are good at.
For example:
  • I am a good at writing.
  • I have always been a great cheerleader.
  • I love organizing things.
  • I am generous.
  • I enjoy manual labor.
  • I have a lot of computer skills.
Can you imagine what will happen in your life if you decide to “plant” your gifts into the lives of others? In time you will experience what can only be described as a natural phenomenon. The energy from every seed you planted will multiply exponentially and flow back to you! It’s so simple, but you need to be willing to take the first step. Don’t sit around thinking, talking and worrying about the things you don’t have. Instead, use what you do have to help other people (plant your “energy seeds”) In time, you will always be rewarded exponentially!!

For the Month of OCTOBER I want you to energize others by planting (giving) energy.
You will experience 2 benefits

1. You will feel instant gratification when you sincerely help someone in need. Giving always feels far better than you originally predicted.
2. Sooner or later, a tidal wave of energy will flow into your life. Every need you have will miraculously be met. Don’t try to figure out how it works. Just go DO IT NOW and find out for yourself!!
**There is one little catch. You must give without expecting anything in return! If you only “give” to “get,” this law won’t have any power in your life and you will be completely wasting your time!
Now that you know what you have to give (your personal “energy seeds”)…WHO do you give them to? We all know that walking up to a stranger at the gym and giving a compliment is not an easy thing to do. Sometimes finding someone who openly wants and will willingly accept a genuine act of kindness is the hardest part of planting “energy seeds”. Well, I have the simplest solution; I’ve created the perfect place for you to plant your seeds, the Team BuffMother Rally Room!!
If you are a member of the Rally Room- plant your energy seeds by commenting on OTHER’s Blogs (shoot for 5 or mor a day)!
If you are not a member of the Rally Room~ consider joining NOW: or STRIVE to comment on other’s blogs, status updates, etc…

Let’s make October all about Energizing OTHERS!!!

Omaha Trip- part 1


HI!  I am finally home and back to it today~ I really had a great time in Omaha and thought I’d record a very detailed log of the experience.  Here’s Part 1 of that recap….


2009 OMAHA TRIP (Sept 24-28)   

Unfortunately I got sick with a bad sore throat/head cold on the Tuesday before the big weekend. I had a ton of stress and a ton of work to get done prior to the trip. All the stress plus some germs got me good and SICK! Good thing for me I have a supportive husband who helped ease my stress and who helped me be able to go to bed at 5pm the evening prior to my day of Travel.
Thursday arrived and I was still very sick, but the show must go on and I rose early at about 6:30 to finish getting packed and to have some time with my kids and hubby before I flew from AR to Denver.   I was so focused on packing that I entirely forgot to eat anything. Once I got to the airport and past security It dawned on me that I needed to EAT something! All the cold meds really wiped out my appetite! So I ate a breakfast burrito and was sure to stock up with 2 water bottles for the flights ahead. The low carb tortilla was the first grains I had all week! I had done really well on our mini-challenge until that point. The flight to Denver went smooth, although I has a window seat~ So I couldn’t easily get up to pee. Shesh~ that’s the bad thing about having someone else book your flight for you. Had a good lunch in Denver and resisted the huge temptation to have a beer. YAY!! I had a great taco salad along with a couple cups of Ice tea. Denver to Omaha….which was a very tough landing. My ears hurt so bad the entire decent! WOW!! I’ve never flown with a head cold before and Hope to never fly with one again!
FINE Friends and FOOD!
That evening Lisa and Deb Gray came over to my hotel. Lisa “our HERO” chiropractor adjusted both Deb and my neck’s~ which ROCKED!! I love having my neck cracked!!! Deb then put on her competition suit and posed for us. SHE was RIPPED!!! Amazing to think that just 2 short years ago she was close to 200 pounds! Then we went out to RICK’s Bistro for an awesome meal. I wore my Miss Me booty embellished jeans, an orange ¾ sleeve, v-neck shirt with animal print heels. Lisa and Deb also wore jeans and were blinged out with cool sequined t-shirts! Both Lisa and I got the same thing. The Tenderloin Medallions served with YUMMY mushroom sauce and asparagus. We also got Cesar salads and a glass of Merlot! Deb, the poor girl had to compete in just 2 days so she ate grilled tilapia, a salad, asparagus and WATER. We had fun talking and catching up about our kids, busy lives and the excitement for the weekend’s events. We had fund despite the fact that Deb and I were both a little miserable…Deb had a neck kink that she had been dealing with since Monday Morning. And I felt like my head was in a fish bowl….my ears were so plugged up that I could hardly hear myself talk.
Early Morning Radio
The next morning I got up EARLY at 5:30 for a radio interview. And thanks to the prayers from my friends and family my cold was a TON better!! I felt like a new woman!! God is so good~ He truly does love me and has blessed me BIG Time! The entire weekend was proof of that and makes me so excited to continue on with my mission and purpose in life! Traci G. from Complete Nutrition picked me up at about 7 am to go to the 104.5 radio station. They are an “at work” station and we had a quick live interview with them. It went really well despite my nerves flaring up the first minute of the interview. I was able to pull it together and made it successful.
We had a good response on from the radio spot. About 20 women instantly signed up for Team BuffMother and a few of them even ordered my books. The key selling point that I talked about in the interview was that “everyone knows all the “BAD” effects of their monthly hormones, but I am here to teach women that there are good effects of from their hormones too and my HT program teaches women how to utilize their hormones to get FASTER and Better results in their fitness, diet and supplementation programs. To the station I wore a long sleeved pink T with a gray BuffMother! T-shirt over it. Along with my grey chord skirt and Steve Madden white /silver heeled tennis shoes. I wore my hair down and curled a bit.
Traci and I really hit it off for our first meeting. She’s a super hard worker and really does a TON for Complete Nutrition. She and I talked a lot about her own struggles with “losing” herself in motherhood and she’s recently lost weight and is on a big time mission to get ripped like her DH. Cory and Traci work really closely together. He’s the visionary and she’s the worker bee. We also talked about how he LOVES hunting, has a bunch of hunting land with food plots, cameras and all the other cool things that go along with being a rich bow hunter.
Quick LIFT with Buddies
After the radio event Traci dropped me off at my hotel and I worked on my seminar presentation along with eating a bit. I then headed to 24 hour fitness to meet up with Kathy and Lisa to do a little Back, Shoulder, Biceps workout. Kathy said it was her first time “working out” with others, so that was COOL! Both Lisa and Kathy are Chiropractors, so they have a great relationship and understanding of how our entire bodies work together for optimal health. While we were working out we caught up on a ton about our lives and worked our shoulders hard! I really could feel that I had been sick and was glad that we didn’t do any cardio.
After the workout, I grabbed a chicken salad from Burger King, talked to my DH and NAPPED for as long as I could. About 1.5 hours nap was perfect and just what I needed to continue to improve in my health.  After my nap, Deb came over and she was TAN!! HOLY Black woman~ She said her DH say at competition time he always gets “Jungle Fever”. I believe it she’s hot!  
Anyhow I looked her over close and she was FLAT! Her metabolism is on fire and over the past 2 weeks she kept losing weight. She was down 3-4 pounds from the previous contest . We planned out that she needed to eat some more carbs that night and some FAT. I sent her off to register for the show with a cup full of trail mix.
I then got ready and headed to the Complete Nutrition store to familiarize myself with their layout a bit and meet the fine gentlemen that work there as salesmen. The store was posh and the salesmen were truly kind! Traci got my table set up with my books and a black table cloth. And I felt GREAT about the set up for the events to come. 
Before I knew it was time to head back to the hotel and PRIMP once again for our DINNER at UPSTEAM. I wore my dark navy blue skinny Levi jeans and long sleeved Butterfly burn out t-shirt with my standby Steve Madden gold gladiator heels.
I arrived at Upstream just about the same t
ime as Lisa and our big table was set up and ready for 15.
 We hoped that we’d get a good turnout, but had no clue who was going to show up. Soon Kathy arrived, camera in hand! Seriously she should be the official photographer of BuffMother! She’s great at taking pictures and always up for the task!
Traci and her DH showed up soon followed by Anne T. and Cory the owner of Complete Nutrition. He surprised me as much younger than I expected. Later I found out that he was 34 just like ME! Later Black, MUSCL E MOMMA Deb showed up and was totally giddy when I told her I thought she should have a glass of wine with us. In addition to the wine we let her indulge in a delicious piece of CHEESE cake!!! YUM!
You should have seen her cheeky smile!!!
We ate up big time…lots of great steaks! And a couple restaurant brewed light beers along with a glass of Merlot for me. Cory surprised us all by stealthfully grabbing the bill… HOW AWESOME was that?! Thanks Cory!   We were all very thankful for that!
The night was not over yet,  Brenda was still on her way and finally made it when just Lisa, Kathy and I were left. She was exhausted from all the prep but still SPUNKY! When she got to the restaurant it was raining so she looked like a leopard. POOR Dear!   Her tanner was a bit messed up but, we assured her that it was fixable prior to show time in the morning. She got some final tips from her trainer, Lisa and we all HUGGED in excitement for her first contest the next morning.

Competition TIME!!
Saturday morning arrived very quickly and I headed out to Council Bluffs just about 8am. I wore a long black shirt with black leggings and black flats to be comfy and keep from getting BLACK from the competition tanner (I knew I’d be hugging them). I ran back stage to wish Deb and Brenda good luck then found Deb’s Scott in the audience. Deb and Brenda totally rocked the stage! I was so proud of them both and couldn’t imagine either of them placing anything less than in the top 3 of their divisions.
Deb Pre-Judging
BRENDA Pre-Judging
The morning show for them was complete rather early, at about 10 am. I was so glad that I had time to BREATH in between the contest and my Complete Nutrition store promo event. 


I am so FIRED UP!!!

I am so FIRED UP!!!

It seems like I’ve been anticipating the start of this contest forever!! I can’t believe it’s finally here!!  I feel like I am starting on a 10 week “Adventure Vacation” with a couple hundred other amazing women!!! ~  I am so FIRED UP!!!  Thanks for being excited too~ we are going to have a blast!

I’ve had a couple days of decent workouts~ after my little “REST” phase….excluding the last 2 days,  I’ve only gotten in about 4-5 workouts during the past 2 weeks. Which has been very good for me!  I needed the rest and RECHARGE!!

Today’s workout went like this:

Talked to our SUPER HERO, 1st place winner, Professional Figure Athlete, DEB GRAY while tanning
Warm up R-bike 10 mins
Leg extensions- 3 sets warm up/ pre-exhaust
Leg curls- standing one leg at a time- a “new” machine for me 3 sets


Lateral Raises with 10# plates- between squat sets
3x 20 reps

Abs on ball- 2 sets

Dead Lifts
95x20reps…I realized “Hey! You’re back is healthy enough…It’s time to put on more weight!”

Squats- one more set of 135×10 reps

One leg at a time leg pressx3 sets
Calf raises- 3 sets
Butt Squats on smith- 1 set
Smith Lunges- 4 sets

Abs on floor mat- 3 sets various types
Walking Lunges- 2 sets of 30 steps with 55# on back

Abs on floor mat- 3 sets various types

It was a very good solid final BOOSTING workout for me…I’ve decided to start buffing early because I wanna look extra good for all the events in Omaha~ I leave to go there in just 10 days!  AND I am sick of Boosting~ I thought I got my period yesterday (would have been only a 25 day cycle) but I was just spotting.  Tomorrow will be c-day 28 and I expect TOM will come no later than by TUESDAY.

I wanna point out that I am doing this contest too~ I am not just a leader/coach/trainer in this I am also a contestant!  I made sure to get READY for the contest just as I instructed you to….

1.  I got it out of my system~ I went out to dinner on Friday night and ATE some YUMMY stuff…Beer, Bang-Bang Shrimp, BREAD with GARLIC/olive oil (lots of bread and OIL), a steak, asparagus, a glass of wine!!  It was my final “cheat”!  I enjoyed  IT while keeping in mind that you will strive to RESIST these kind of “cheats” over the next 10 weeks!
2. On Saturday I went shopping and the entire time thought~ “Protein and GREENS”…i think I may have to go again soon, but I’m stocke up with enough stuff until at least WEDNESDAY!!
3. JOURNAL…doing it now!
1- When were you at your peak
physical condition?
I was training for a contest in February of 2006…I felt ON TOP OF the WORLD!  I remember thinking “I wonder HOW much better in shape I can get?  where on earth is the limit!?”  I was so focused, So happy, So relentless, SO confident and was enjoying it SOOOO Much!
2- What do you have to change about your current habits to attain results like that again?
My stumbling blocks recently have been to do with “time”- I have the time, but I feel like I need to spend my time working…instead of working out. Which in all reality is silly because being in GREAT shape is part of my job, lol!
3- What is your #1 goal for the next 10 weeks? What are the “solutions” you must stay focused upon in order to attain that goal?
I need to GIVE myself the time to workout, to try new things, to take some classes, to explore new “fitness” goals, etc… I really need to just allow myself these 10 weeks to focus on balancing my life, invest in my goals and focus on ME!  I don’t want to lose any weight, but maybe trade a little tiny bit of body fat~for muscle.  I’ll  easily do that by following my workout plan~and eating how I know I need to! 5-4-3-2-1 baby.  I also want to stay away from any alcohol…Summer is always a time when I want “BEER”!  Now that summers almost over, beer drinking needs to be over too! LOL!  I will replace those with Water, Herbal Tea, Ice Tea and Protein Shakes– YUM!
I’ll be checking in again with you tomorrow!! Let’s have a great week!!  Good night!
Your fellow SSS competitor!!

p.s.please consider some getting some extra “support” by joining my video coaching site
FYI~ save 20% with the SEPTEMBER coupon code: SSSBUFFSEPT

OR by joining The Rally Room

SSS Final Entry Form

SSS Final Entry Form-

This is to be filled out and submitted to me via e-mail when you have completed your 10 weeks of the SSS contest.  We have a new “official” contest starting 1/24/11~ the end date will be the SUNDAY April 3rd and all entries are DUE the following Monday, April 11th.  Winners will then be announced the next week on April 18th.

For all who submit a Complete final SSS contest entry**

You will get a prize~
A FREE BuffMother! shirt!!!

A few more details:

  • Start date MONDAY 1/24/11!!
  • to be eligible to win You must: sign up for the contest prior to or on the start date
  • Submit starting stats/photo no later than 2/2 to (more info here)
  • Submit final stats/photos along with your Final Entry Questionaire no later than 4/11 to
  • 10 weeks duration- a perfect amount of time to get great results
  • We’ll follow the SUPER STAR SUCCESS journal format
  • I offer additional Online training/Video Coaching for those who truly want to succeed- Check it out SSS Video Coaching

**To be eligible for prizes You need do 3 things: Sign up for the contest by 1/24/11;  send in beginning stats and photo by 2/2/11 ; Send in final entry for by 4/11/11

SSS Final Entry Form (3 parts)-

#1-General INFO and Questions~

Number of children and ages (it’s okay if you have 0):
e-mail address:
Why did you enter the SSS contest by BuffMother?
What tactics did you use to stay focused and engaged for the entire 70 days?
How do you feel about your success?
What obstacles did you have to overcome in order to attain your goals?
What would you like to tell the world about BuffMother ?
Can I have your permission to post your entry online?

#2-Beginning/Ending STATS-

To enter All you need to take are the basic 5~


#3- Before and After Pictures– I need your most dramatic before and after shot in JPEG form.  Please send only 1 of each with your entry.

At the completion of your 10 weeks, Be sure to e-mail all 3 items (stats, photos and questionnaire) to
Have fun!! I can’t wait to see the final Submissions for the SSS Contest!!


I know that all of you who’ve participated are WINNERS!!!
Thanks so much for your effort~

Your friend!!
-Michelle (aka BuffMother!)

p.s.Additional  helpful notes:

If you really want to see how ever aspect of your body changes over the contest~ Here are the Measurements and STATS I personally take:

Today’s Date:_________ height:_____________ weight:___________ age:_______
Today’s cycle day-

Please list the following measurements:
Bust (around breasts the biggest part):
Chest- relaxed (just under armpits above breasts with arms down at your sides):
Chest- flexed back and chest (just under armpits with arms down at your sides):
Waist- relaxed (the smallest part):
Waist-sucked in (the smallest part):
Hips (the largest part of your butt):
Shoulders (around the outside of your shoulders with your arms at sides):
Biceps (relaxed at midpoint of upper arm):
Biceps (flexed at midpoint of upper arm):
Thigh-mid (about 8” above knee cap):
Thigh- upper (about 12” above knee cap):
Calf (about 7” below knee joint):

Caliper measurements (*these are the ones I like to track on myself and use to calculate my body fat, for further info on body fat measurements here is a link
Abdomen (I do this one for kicks, since I am an apple):


~Aim to produce photos that will be most comparable with the last set and next set of progress photos you take.

Please take at least beginning and ending 3 shots-
1. straight on arms at sides
2. behind with arms up flexing biceps
3. from the side