Category Archives: Shine in 49

Shine in 49 Runner Up – Dayle Stevens

Name:  Dayle Stevens of ID

Number of children and ages (it’s okay if you have 0):  2 girls (11 and 7)

Age:  38

What tactics did you use to stay focused and engaged for the entire 49 days?  I stayed active in the Rally Room and surrounded myself with others doing the same challenge.

How do you feel about your success?  I am extremely pleased!  I didn’t lose a million inches but I feel more solid!!!  My body feels more dense and my muscles feel like there is more content/structure.   My strength is increasing and my body is changing in shape!!!  I loved the photo prep, esp. the 2 gallon and salt manipulation…got to see how low I could go for an event.  J

What obstacles did you have to overcome in order to attain your goals?  Life!  This is the busiest time for me at work so I really had to commit to my gym time.  I was tired running all day long and really had to time my eats so focus was on food as fuel.

What would you like to tell the world about BuffMother ?  Do not give up!  It does not matter where you have been, what matters is where you are about to go and BuffMother.com can help you on your journey!

Can I have your permission to post your entry online?  YES!

 

#2-Beginning/Ending STATS-

Beginning (April 28, 2012) VERSUS Ending (June 10, 2012)

CD: 14………………..27

weight: 128…………122.5 (picture day 6/9) 125# on stats day 6/10

chest: 36.5…………..37

bust: 36………………37

shoulders: 40……….39.5

biceps: 11…………..11

waist: 28.5………….27.5

hips: 35.5……………35

thigh (12″): 21.5…..21.75

thigh (7″): 19………19.25

calf: 13.5……………14

Lara Braddy – Shine in 49 2nd Place Winner

We actually had a tie for 2nd place in the Shine in 49 Contest and tomorrow will feature our other hardworking winner!  Today’s Featured 2nd Place winner is…..

Name: Lara Braddy (Nebraska Lara)

Age: 41

Number of Children: 0 human, 1 chocolate lab, Jake who I love like my kid!

Why did you enter the Shine in 49 contest by BuffMother?

I needed a positive change in my life and this contest was the jumpstart I needed. For the past 10 years I was not taking care of myself, unhappy, and very out of shape. Considering I have always taken pride in my appearance, I’m not sure how my weight and unhealthy lifestyle got this out of control.  I’ve been hanging around the BuffMother Rally Room for about a year now and have gotten to know some pretty amazing women. These are the women I look up to and want to be like.  My Dad used to tell me to hang around people you want to be like – I’m finally getting what he means.

What tactics did you use to stay focused and engaged for the entire 49 days?

Accountability & Encouraging my teammates:  I made it a habit to stay accountable by posting in the Rally Room pretty much every day. My goal was to stay positive and encourage other ladies during the contest. It’s really amazing what blogging and encouraging does for your spirits!

 

Tracking Eats:  I tracked everything I ate for the first half of the contest to get in the habit of portion control and sticking to healthy, unprocessed foods.  I gave up artificial and regular sugars with exception to incidentals here and there. When I felt I was getting off course a bit, I would go right back to tracking my food to get back on track. Overall though, I would say that my eating habits were pretty stellar during the contest. I had some serious willpower in the beginning, and then later on, it felt easy to resist all the junk.

 

Consistent Workouts: I didn’t follow the workout plans 100% but my goal was to establish consistency with my workouts at least 5 times a week. On Sunday, I would plan all my workouts for the week .They didn’t always happen because of a Birthday, or niece’s dance recital here and there but for the most part, I really did well sticking to my plan.  I did a combination of exercises including Michelle’s weekly workout plans, new cardio classes (kickboxing, Zumba, Body Burn, Yoga and some running (ugh!).

Truth Hammers:  YES YOU CAN!  JUST DO IT, STOP THINKING ABOUT IT!

Motivational Posters, Facebook, Pinterest: I made it a point to “Like” as many fitness icons, positive, healthy eating pages as possible.  This way, every time I’m on Facebook or Pinterest (which is a lot!), I get new ideas and have a constant reminder of getting healthy and fit! I think I stole most of these from Brenda, Michelle and Crystal!

How do you feel about your success?

I feel AMAZING and my Confidence is higher now than I can ever remember! I feel like I can do anything now if I set my mind to it! The fact that I stuck to this contest for 49 days was a huge triumph for me. I have struggled all my life to stay focused on goals. I have always been an all or nothing kind of a person and if it didn’t come easy, I gave up. I’m not that person anymore. Something has changed in my mind and body during this contest and I WANT to keep going.  I want to be that person who other people look at and say, “Wow, I want to be like her”. I want to be someone that my friends and family can look up to.

What obstacles do you have to overcome to attain your goals?

Having no patience. It’s easy to look at your body in the mirror and say, “It’s just not fixable!” The 49 day period gave me the patience to ultimately say, “YES IT IS!” Making slow adjustments was key for me in my short-term success and accepting that looking like I want to is not going to happen overnight but it will happen with short-term goals.

What would you like to tell the world about BuffMother?

BuffMother’s are women I look up to. They are successful, goal-driven, motivated and beautiful, both inside and out. They motivate, give advice freely, and make you believe in yourself. A year ago, I could have very well given up on myself, but now I am looking ahead in my life to see what personal challenges I can take on next. I am excited to keep going!

Can I have your permission to post your entry online?

Yes, Absolutely!

Stats:
Height= 69.5″
Weight- Start 218.6. End 206.0
Overall Lost- 10″ and 12.6 pounds!

 

Amazing job Lara, keep up the good work!!

Michelle

Winners for the “Shine in 49” Contest!!

HI Everyone!! Just in time for the 4th of July~ I’d like to share a bit of a celebration with you.  Let’s CELEBRATE the winners of the Shine in 49 contest!!

OUR 1st Place winner is…..

Kristen!

Kristen did an amazing job and overcame some very difficult obstacles to attian a 11 pound weight loss during the 7 week contest.  She truly took the contest seriously and was determined to SHINE in 49!! Way to go Kristen!!!

AND…we had a tie for our 2nd place winners, they are…

Lara Braddy and Monika Ellis

Both Lara and Monika were constantly involved as encouragers in TEAM BuffMother over the 7 week period. They truly exemplified the fact that encouraging others gives you intense motivation to get after your own fitness goals!! The transformation in these ladies was more than just physical it was deep down within!! Thanks Lara and Monika for shining your LIGHT on us!!

–I’ll add blogs to feature Lara’s and Monika’s entries very soon–

Plus, WE had 5 additonal runnner-ups (hand picked selections from our judges) in our “Shine in 49” contest (listed in no particular order):

  • Kim Hurt
  • Sarah Pacia
  • Merry Sheffield
  • Dayle Stevens
  • Denyse Wilson

EVERYONE’s effort was amazing during the 49 days.  I’ll make an effort to highlight their entries as blog posts over the next several weeks!! CONGRATS LADIES!!!
FYI-

Contest Prizes*:

1st Place– an 8 week MIRACLE 8 Customized online training program with Michelle Berger, BuffMother (worth $2000)!! PLUS “The Royal Treatment”~ you get all of my products FREE for an entire year~ Books, supplement, shirts, video coaching and the Rally Room!

2nd Place– The Royal Treatment~ you get all of my products (except customized online training) for FREE for an entire year~ Books, supplement, shirts, video coaching and the Rally Room!

FINALISTS= anyone who submits a complete final entry- you will get a FREE “BuffMother!” shirt

Judging:

A panel of 5 judges (leaders in Team BuffMother) will pick their top 3 picks for the WINNER based on participation, results, attitude and the “light” shining within. Each judges picks will be put on a piece of paper (15 little pieces of paper) will be placed in a hat and the winner drawn from there.

 

Thanks again for all the effort! Your tenacity and determination to SHINE made the “Shine in 49” contest a huge success!! Be sure we will have another contest– it’ll get rollin’ towards the end of summer!!  For now, it’s time to CELEBRATE!! Happy 4th of July!!

Love ya,

Michelle

 

June 2012 old RR posts

Change of pace….

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Thu, 2012/06/07 – 10:54am — BuffMother

I just lost my blog…!! but my change of pace was about just that– my internet has been giving me fits all week– so I’ve been spending more time offline.

Join us for the CC in 5 mins!!

 

Just THANKFUL!!

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Sat, 2012/06/09 – 9:19am — BuffMother

I am JUST so thankful that my baby girl Layla is okay…my 9 year old DD Layla had been sick since Tuesday- and after hours of being at the dr office and hopital thrus night had to have her appendix out- it actually had ruptured 🙁  She’s still in the hospital and will be here at least another day.  She’s recovering well, getting stronger by the hour.  It’s been a wake up call to all of us how precious life is and how a simple tummy flu can actually be much more!

My final contest week didn’t go as planned, but I don’t care one bit!  I am just so happy and thankful for DD layla, my other 3 kids, my hubby and the rest of my family, they are amazing!

Keeping it in perspecitve~

Love ya,

Michelle

p.s. be sure to check out this link for final entry info–http://buffmother.com/5890/win-sin49-day-3

I’ll try to send out a reminder email soon too!  Thanks!!

 

!Do Over!

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Mon, 2012/06/11 – 12:21pm — BuffMother

Good day!! Last week just didn’t go as planned, so This week is a “DO OVER” week for me, lol!!

my POA = (may have to “push” this a day, since I’m still at the hospital)

M- lift chest & run hills

T- lift leg

W- lift back & run 3miles (intervals)

Th- OFF

F- run (hills+ sprints)

Sat- lift chest, bike intervals

Sun- OFF

What are your plans for the week??

 

Layla is acting so much more like herself today– but we are still waiting to see the DR today and to hopefully finally after 4 nights get discharged. The whole experience has really made us even more thankful than we already were.  I has especially had a very positive affected her brother and sisters!  They have been so sweet and really loving!  Thanks again for all your well wishes and for your love!!

Love,

Michelle

 

Maced myself!

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Tue, 2012/06/12 – 11:59am — BuffMother

It’s true when they tell  you “do NOT spray mace into the wind!”…I maced my face and most especially my leg on my run today! It’s BURNING STILL!! Today was the first time I’ve had to use my mace in a long time. I had to spray it 3 times.  First on a group of 5 small little agressive dogs- they had me circled. Once I sprayed just a bit they all ran home.  Second time, I had a pit bull run up from behind and stop infront of me facing me off.  So I sprayed HIM in the face- he ran back to his “home”.  Next,I had to by pass the little dogs again– How quickly they forgot!! And kept running toward me despite my warning!  That’s when i sprayed into the wind and it hit me as I detoured them!  IT was No fun to finish my run with mace in my mouth and lungs 😥 I simply don’t understand why these people let their dogs just run free??  It’s so dumb!

IN other dog news we’ve had the little brown stray boy dog that visited us on Mothers Day come back with a big fluffy white girlfriend.  They’ve been here on and off since last week.  I’ve called the county dog control to come get them, but they have 1 truck for our whole county– lots of land to cover so who knows when they’ll make it here to get these two.

the little brown dog is hillarious~ so happy, smiley and cute.  The BIG white dog must weight about 100 pounds….but is also super sweet!! They both want to be petted so bad!

Anyhow- I’m happy to report Layla (and I) got to come home yesterday afternoon from her appendectomy and doing AMAZING!  She’s resting alot and has restricted activity for 2 weeks.  It’s so awesome to be for all of us to together at HOME again!  I’ve been getting back in the groove with workouts, eating, cleaning, working, etc…lots to do ESPECIALLY since I was supposed to be on “vacation” starting yesterday. LOL!  I’ll work hard today and tomorrow then be on a semi “vacation” starting on Thursday instead.

So far my workouts for the week have been Chest lifting last night and the 3 mile run (fasted) today.  I’ll be doing my leg workout later this afternoon :)I almost didn’t want to weigh today (after the weekend of sitting and eating all day every day!!) BUT it’s not so bad- I’m at 129 on cycle day 19 🙂  and it will go down!!

Glad to be home and back in the RR with you!!

Love, Michelle

p.s. I must mention the SHINE in 49 entries are AWESOME!! All of you who are posting WOW!! I LOVE the results and your thoughts about how you’ve progressed over the 7 weeks!! Thanks so much for your effort and your determination!!  Keep at it~ more results will come with your consistent effort!!

Tomorrow’s the day!!

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Wed, 2012/06/13 – 10:24am — BuffMother

Tomorrow is my 37th Birthday!! YAY!!
I’ve been thinking a lot about the next year of my life the past week.  I have some things I want to accomplish during my 37th year:

Spirit:

  • Keep a thankful heart
  • Pressing toward sharing God’s love in all I do- SHINE for HIM!!
  • Find a good local church- get whole famiy involved

Family:

  • Help each of my kids with one of their passions-
    • Gunner’s football preparation
    • Gracie’s Gutiar/Voice lessons
    • Tia Sprinting at the TRACK and camping
    • Layla horse riding lessons
  • Keep being a good loving sweet supportive wife to my best friend of 20 years, Travis
  • Get our 20th anniversary trip to GERMANY planned!! (Aug 2013)

Home:

  • Finish off the remodeling that we need done
  • Get workout area “POSH”
  • Get a pool installed by next summer
  • keep working on our land- clearing it, making it beautiful!!
  • Maybe get some animals??

Business:

  • RE-publish a second edition of my book
  • Do more e-book promotion
  • Run another transformation contest this fall and next spring
  • Plan at least 1 more gathering in the next year (AUSTIN spring/summer 2013)
  • Work towards a “secret BIG project” completion for the NEW YEAR!!

Fitness:

  • Keep learning- I’d like to take some hands on classes/certifications
  • BE very consistent in my workouts and do them at a set time/place- follow my POA!
  • Stay healthy! No injuries or time off due to illness
  • Possibly do some tennis lessons and enter a tournament next spring??

Diet:

  • I’d like to  get my whole family eating Gluten-free…I pretty much have all the symtoms of needing to do this for myself (plus DH and 2 of my kids seem to have very similar issues with Gluten problems)
  • Get tested for allergies??
  • Work on my healthy cooking– I go in streaks with this– been BAD the past couple years!

 

Beauty:

  • I’d like to to consistently wear more “professional” looking clothes– when I go to appointements or meetings I’ll plan to look like a business woman– not a teen, lol!
  • I’ll continue to take care of my skin, teeth, hair and nails– always looking “put together” (this is harder than you think for me!)
  • I’d also like to learn more about essential oils, home facial/hair treaments
  • Help my DD’s be consistently “groomed”– time to teach them how to shave, use curling iron and maybe even some make up lessons!

Yesterday, I skipped my leg workout~ I ended up having to go to Wal-mart to get food instead. Here’s a pic I snapped just before going:

At least I got a run in though- today will be legs!! I’m going to head in to the gym~ but I’ll do a few sets of “real Squats” here at home too!

Oh- and the stray dogs are gone off to the Rogers, AR shelter.  They are GREAT dogs and I’m certain they’ll find awesome homes!!
Alrighty, gotta go  get a bunch of stuff done before my day “off” tomorrow!!

Love ya’s!!

-Michelle

THANKS!! Back to it!

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Fri, 2012/06/15 – 9:13am — BuffMother

Hi ya!! I’m back to it today after a day of pampering and fun!! I had a good time being QUEEN for a day, but now I’ve got stuff to get done before another 2 days of RELAXATION!!  I LOVE the WEEKENDS!! :love:

My birthday started off with some sun, coffee and conversation– then I got cleaned up for a lunch date with the HUBBY!  We ate out at Copelands and then he bought me my present.  A top of the line “weed whip”…I know that sounds crazy, but it’s what I wanted!!  I’ve gone through several cheaper ones each not up for the task, lol!
Once we got home again we had a nice time hanging out together, trying out the whip, eating dinner, having cake with ice cream and opening presents!
Some of the other presents I got included: a fun hot pink halter top, a pretty ring, a new cross necklace, cash, some kitchen towels, a HUGE bag full of homemade choc chip cookies, and a pair of yellow box flip flops.

It was also so amazing to see and feel all the love from my internet friends.  Thanks to all of you who posted Happy Birthday here in my Rally Room and on Facebook!! I am truly amazed at all the great friends I’ve been blessed with through the world wide web!!

All in all it was a very good birthday!!

On tap today:

  • Post and email about contest entries being due on the 17th!!
  • Schedule follow up DR. appt for Layla
  • Take pics of new AWESOME “BuffMother!” tanks
  • Send out a couple tank orders
  • Finish a client training program
  • Get my workout done~ Lift upper body and run hills

Time to ATTACK IT!!
love,
Michelle

 

I’m on Vacation!

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Mon, 2012/06/18 – 9:49am — BuffMother

HI!! I’m just stopping by to say HI and that I am on VACATION for the week~ I’ll be popping in a bit, but for the most part I’ll be OFFLINE!
Have a good week, I plan to~

Love,

Michelle

Time to be BACK!!

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Sun, 2012/06/24 – 9:54am — BuffMother

It’s time for me to be BACK…Tomorrow!! back to my business, work, friends and online support system!!  I’ve missed interacting with you all~!!

My plan for the week is to get my “BuffMojo” going by hitting my workouts consistently and eating much cleaner~ Vacation is officially OVER starting TOMORROW, lol!!

Here’s the POA:

M- Lift upper body- push pull style and intervals and Abs
T-Lift Lower body and Abs
W- Intervals (a run most likely)
Th-Lift upper body- push pull style and intervals and Abs
F-Lift Lower body and Abs
Sa-Intervals (a run most likely)
Su- off

TOMORROW is my first day off “Buffing” so I’ll have a huge DIETING focus– the plan is to eat 5 servings of P’s, 2-3 servings of C’s, 3 servings of F’s and at least 3 servings of G’s

I’ll see you much more “Tomorrow”!!

Love ya,

Michelle

 

underestimated….

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Tue, 2012/06/26 – 9:06am — BuffMother

I underestimated the amount of work I have to do in order to be caught up!  I have in essence due been “off” my routine all of June until this week– 3 weeks behind!  This month did not turn out the way I had hoped, but “C’est La Vie”!!  I’ll be working hard for a couple weeks to get back to a good sense of organization.  I am not only behind in my work life, I’m behind in my exercise, diet, home life etc….Time to ATTACK!!

Yesterday’s workotu was tough, but very good!!

 

Upper Body- Push Pull #1
Bench Press 45, 95, 115, 115
3×10
Inverted pull ups- overhand
3×12
 Incline Flys- used 30’s
3×10 (really STRECH your shoulders)
Bent over lat rows- with 30’s
3×10
Shoulder press- 50# bar
3×10
Chair dips
3×8-10
ABS between almost every set!!

Abs (2 sets of each between lifting sets)= old school sit ups, knee ups on roman chair, standing high knees, Cats/Dogs, Supermans, knee ups on bench

Intervals on u-bike paired with a push or pull

Bike 3 mins
1 min hard bike
push ups- 10
1 min hard bike
pull ups 8
1 min hard bike
push ups- 10 sumo with row/rotation
1 min hard bike
inverted pull ups
1min hard bike
push ups
1 min hard bike
pull ups 5
1 min hard bike
finish off remainder of time on bike for a totall of 20 mins

Today, I have my long overdue hair appt at noon, then my leg workout 🙂

Have a good one and be patient with yourself and journey– Eating an Elephant takes one bite at a time!

6 days a week for almost 2 years~

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Wed, 2012/06/27 – 12:34pm — BuffMother

Last night a thought hit me in the shower– the first 2 years that I was “SERIOUS” about becoming Buff, I lifted 6 days a week for almost 2 years straight– plus I did intervals 3-4x’s a week and a long cardio day (60 mins) once a week–much of that time.  Now days I tend to lift an average of 4 days a week and am lucky to get in 2-3 interval sessions in a week.  There is a difference in my body because of it– It’s kinda the difference between getting an A in a class vs. a B+.  It takes a lot more effort and determination to get the A.

Anyhow, that’s my goal for the month– to get myself back to lifting 6 days a week and to up my interval fequency.  I’ll plan to run them 2-3 times a week, but also get in 2 other interval sessions on the bike or a mish/mosh of exercises.  If I can be to that level of fitness by AUGUST 1 I’ll be happy!!

This week, I’m sticking to my plan, that i posted sunday- 4 days of lifting, 2 days of running and 2 other interval workouts.

then next week, I’m going to switch to a 3 day split and aim for 5 days/week of lifting and see how my body responds~ It’ll be tough to get it done due to the holiday with traveling to MN.

Our kids have been in MN~ for a week now– they left last Wednesday and at some point I need to go get them 🙂  Not sure when, but within the 10 days or so~ we typically love doing up a big Family 4th of JULY celebration, so it’d be weird to be with out them for the holiday.

Since my van is in MN with the kids- I kinda had to “share” a ride with Travis to get my hair done and then was “stuck” in town for the day.  But I didn’t let It keep me from working out–I bought a day pass to Inferno Fitness & Martial Arts and got in a good leg workout.  My booty is thanking me for it today~ sore cheeks :hehe:
The workout was basic, but good!
Squats- 45×20 (warm up), 95×10, 135x10x3sets
Walking Lunges- 50#bar on back x 30 steps x 2 sets
Lower back/booty extensions- 5 sets
Leg curls- 4 sets
Leg extensions- 4 sets
Knee ups- 2 sets
Incline sit ups- 2 sets
my sciatica was a little bit of a bother yesterday–possibly from all the sitting I had done + wearing really HIGH heels + the large amount of ab work I did the previous day– anyhow it feels better today, so that’s good!
The workout for today is to run hills outside- I’m just digesting my food then I’ll be hitting the trail.
I’ve already completed a mini- interval workout of 10 mins on the Upright bike (fasted)
Have a good one!!

-Michelle

Money, money!!

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Thu, 2012/06/28 – 12:35pm — BuffMother

I’m sending “Shine in 49″entries off to the judges today~ so that we can get the results announced prior to the HOLIDAY! I can’t believe the 4th of July is almost hear! OH wow! time for the bikini!!  It makes me very thankful to be back to my workouts this week!

1 week off + 3 days of workouts = SORE! SORE! SORE!

I can hardly move today without something hurtin’…OMGoodness~ Then this morning I found out I forgot to take my CREATINE yesterday– it was still sitting on the kitchen counter from yesterday~ DUH!  So I took it, despite it probably not quite as effective since creatine turns to creatinine after it’s been mixed for a a period of time. That’s why it’s best to take shortly after mixing it into your liquid.

My workout total for yesterday ended up great: 10 mins fasted  upright bike intervals and 27 mins total of outside exercise – 6 minute long uphills + additional running/walking for a total of a 27 min workout.

I was greeted at the end of my running trail by a pretty blue snake (thankfully it was dead!)…I guess it’s called a “Blue Racer”

Here’s a pic:

So today I facebook I posted this “I may be odd but money has never seemed to make me take action— So I’m curious…Do you get motivated by $$$$ MONEY $$$$ ~??”

I got some interesting responses…and also figured I should elaborate the meaning behind the question:

When I say I am not motivated by money, I mean it!  I can’t seem to do simple things that could easily make me more $$.  When I look at my to do list money is often there for the taking, but I don’t take action on those items unless my back is against the wall.  I hate that about myself, but I am so thankful that MONEY is not what moves me to action.

I see people “keeping up with the Jones’ “or flaunting their private jets, expensive cars, big houses, designer clothes and other STUFF– and it does NOTHING for me!  I do love having money though— I love not being STRESSED about every penny!  I love being able to give gifts, buy my kids things, afford nice things, but it still doesn’t make me move!

What make me move is deeper– it’s actually LOVE.  I love people, I love seeing people happy.  I love feeling that I can help others.  I love teaching. I love sharing a bit of my happy life with others through positive info, pictures, stories, tips, etc….Love is truly the greatest motivator for me.  I love the thought of making life easier for my kids (with my $$)

I am motivated out of LEGACY.  I am want to be excellent, I want others to be excellent and I want the world to be more excellent because of my contribution to it.  I refuse to sell junk, to HYPE anything I don’t truly believe in.  That’s part of why you don’t see Ads on my website for every fitness product under the sun.  That’s part of why I don’t spam my mailing list with offer after offer.  I don’t want money that makes me be anthing but true to MYSELF!

I also am motivated by RESPONSIBILITY.  “To whom much is given, much is required”…I have been blessed with some amazing talents and I feel I huge responsibility to do them justice!  God gave me so much and I must not squander it!  I have a responsibility to my GOD to do all I can with what HE has blessed me with.  It’s something I take very seriously.

FYI- I grew up in poverty, as did my husband– so don’t think I have “silver spoon” syndrome either– I am at a prosperous place in my life because of my GOD and hard work!

AND…I need to ADD– I don’t think there is anything WRONG with being motivated by money– I think it’s either in your DNA or not…I honestly wish I was more motivated to take action because of money, lol!!  Thanks for all the honest answers on facebook about it!! https://www.facebook.com/buffmother/posts/10151872073415055?notif_t=feed_comment

Love ya’s!!

-M

How can it be the LAST DAY???

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Sat, 2012/06/30 – 10:37am — BuffMother

I am in shock that it’s already the last day of JUNE??  It has flown by so fast!! I’ve had a very interesting month~ Lot’s of GREAT amazing things, plus some not so super things.  I’m not going to spend 1 second thinking about anything negative, but instead give all my energy to the positive.  PLUS I’m getting interenally fired up for the next half of the year– JULY is going to be the start of an amazing 6 months!!

It’s a good time for me to look at my 2012 New Year’s resoultinos again– I wonder how I am doing?

This year I have 3 resolutions:

1- to KISS MORE!!
2- to take more PHOTOS!
3- to BLOG DAILY!

  1. Kissing more sounds simple, yet when you have 5 loved ones in your family (+ a puppy)  who all need KISSES, it can be a bit demanding.  I am up for the challenge~ it may get sloppy & personal but I am armed with  my puckered lips ready to rock my kisser in 2012!!
  2. More photos is a must…my kids are beautiful and I barely took any good photos of them the past couple years! It’s a shame, but no more– I am going to snap away. I also have beautiful landscapes, animal and plant life all around~ no better way to capture it than with a click of the camera!
  3. Blogging daily is something I’ve slacked at the year….I love blogging– not just using it as a journal, but using it as a place to explore my deep inner thoughts, ideas, strategies, etc…the more I blog the better I feel about everything.  I don’t expect EVERY DAY that my blog will rock, but I do expect inspiration and creativity to flow from time to time!

Don’t be surprised if in 2012 share photos of me kissing others in my blog!!

SMOOCHES!!
-Michelle

 

Also, for my birtday I put up a good list of goals– I need to hone in and make them happen!!

Tomorrow is my 37th Birthday!! YAY!!
I’ve been thinking a lot about the next year of my life the past week.  I have some things I want to accomplish during my 37th year:

Spirit:

  • Keep a thankful heart
  • Pressing toward sharing God’s love in all I do- SHINE for HIM!!
  • Find a good local church- get whole famiy involved

Family:

  • Help each of my kids with one of their passions-
    • Gunner’s football preparation
    • Gracie’s Gutiar/Voice lessons
    • Tia Sprinting at the TRACK and camping
    • Layla horse riding lessons
  • Keep being a good loving sweet supportive wife to my best friend of 20 years, Travis
  • Get our 20th anniversary trip to GERMANY planned!! (Aug 2013)

Home:

  • Finish off the remodeling that we need done
  • Get workout area “POSH”
  • Get a pool installed by next summer
  • keep working on our land- clearing it, making it beautiful!!
  • Maybe get some animals??

Business:

  • RE-publish a second edition of my book
  • Do more e-book promotion
  • Run another transformation contest this fall and next spring
  • Plan at least 1 more gathering in the next year (AUSTIN spring/summer 2013)
  • Work towards a “secret BIG project” completion for the NEW YEAR!!

Fitness:

  • Keep learning- I’d like to take some hands on classes/certifications
  • BE very consistent in my workouts and do them at a set time/place- follow my POA!
  • Stay healthy! No injuries or time off due to illness
  • Possibly do some tennis lessons and enter a tournament next spring??

Diet:

  • I’d like to  get my whole family eating Gluten-free…I pretty much have all the symtoms of needing to do this for myself (plus DH and 2 of my kids seem to have very similar issues with Gluten problems)
  • Get tested for allergies??
  • Work on my healthy cooking– I go in streaks with this– been BAD the past couple years!

 

Beauty:

  • I’d like to to consistently wear more “professional” looking clothes– when I go to appointements or meetings I’ll plan to look like a business woman– not a teen, lol!
  • I’ll continue to take care of my skin, teeth, hair and nails– always looking “put together” (this is harder than you think for me!)
  • I’d also like to learn more about essential oils, home facial/hair treaments
  • Help my DD’s be consistently “groomed”– time to teach them how to shave, use curling iron and maybe even some make up lessons!

 

LOT’s to think about and keep infront of me at all times so I stay focused!!

As for my workouts this week, I did 4 days in a row: M- upper body/intervals, T- Legs, W- Run Hills + 10 mins bike, Th- upper body/intervals— AND I was so sore and exhausted yesterday that I had to change my plans to add a day off!!  I’m still sore today, but I’ll get in a workout regardless.  I am going to make this body SUBMIT!

Submit your RESULTS!! “Shine in 49”

Simply send your results to Michelle@BuffMother.com
Everyone who sends in an entry will get a free “BuffMother” shirt!! ENTRIES ARE DUE JUNE 17TH!!

Thanks!!!

THE OFFICIAL ENTRY FORM IS FOR DOWNLOAD:

Shine in 49 ENTRY FORM

Contest Prizes*:

1st Place– an 8 week MIRACLE 8 Customized online training program with Michelle Berger, BuffMother (worth $2000)!! PLUS “The Royal Treatment”~ you get all of my products FREE for an entire year~ Books, supplement, shirts, video coaching and the Rally Room!

2nd Place– The Royal Treatment~ you get all of my products except customized online training for FREE for an entire year~ Books, supplement, shirts, video coaching and the Rally Room!

FINALISTS= anyone who submits a complete final entry- you will get a FREE “BuffMother!” shirt

Judging:
A panel of 5 judges (leaders in Team BuffMother) will pick their top 3 picks for the WINNER based on participation, results, attitude and the “light” shining within. Each judges picks will be put on a piece of paper (15 little pieces of paper) will be placed in a hat and the winner drawn from there.

Each and every one of you CAN WIN this Contest~ Please participate and let’s enjoy the synergy of TEAM BuffMother! working together towards being continually FOCUSED on being our BEST!!!!

Shine in 49 ENTRY FORM– ….please submit this word document along with your stats and photos to michelle@buffmother.com. ENTRIES ARE DUE JUNE 17TH!!

This is the information the judges will receive and will judge you upon~ so do your best- SHINE!!!

Thanks so much!!
-Michelle

 

Final week!!~ Shine in 49: Day 43

Good Morning– It’s the start of our Final Week for the Shine in 49 contest~ WOW!!!

Here’s a PDF download for you that lays out the final week in detail.

Sin49-wk-7

Let’s have a good one!!

My week will be filled with all sorts of “EXTRA” prep besides besides photoshoot prep- I’ve got vacation prep, vistor prep, birtday prep and even tax prep to get done.  Anyhow, my plan is to take each little project one at a time and have a very productive week!!

Let’s finish STRONG!! with a good diet and some amazing final week workouts~ we deserve to see some amazing final pictures and stats!!
SHINE BRIGHT my Friends!!

-Michelle

Howday!!! Final week prep videos!!! ~Shine in 49:Day 42

Hi, Howday, Hello!!

Sorry I’ve been a bit bad about posting my blog   I’ve been a tish under the weather and totally distracted by “SUMMER”! Getting used to the kids being home is quite and adjustment for all of us!

Anyhow, I’m excited that JUNE is here and that our final contest week is about to start!! whoohoo!! we are going to see some good final submissions!!

As promised I am posting a couple videos from my private video coaching area for you to watch regarding final week preparations for your final pictures.

The video correlates with my 10 week Super Star Success Journal but is very applicable to our 7th and Final week of the “Shine in 49” contest.

 

INTRO….This video has been moved, please look for it on  www.youtube.com/buffmother

 

OUTLINE….

If you’d like to get extra lean and mean for your photoshoot~ here is a basic photoshoot prep that I’ve used and recommended to many of my clients:

Photoshoot prep-

3 days out-

-Drink 1.5 gallons of water

-Cut your carbs to only 2.

-Eat very salty foods. And if you find this to be a problem, drink a couple of cups of chicken bullion. It is very important that you have a salt overload on this day

2 days out-

-Drink 1.5 gallons of water

-No carbs, protein veggies and fat only

-NO SALT

Put a coat of tanner on b4 bed- Loreal Sublime tanner with bronzer in it is the best!

1 day 1 out-

-Drink 1.5 gallons of water

-NO Workout

-No Carbs

-NO Salt

-No gas causing foods

-Take a water pill(diruex) B4 bed and

-no water after 8pm or so…time it so you have 12-16 hours without water prior to your shoot

-Put another coat of Tanner on

Photoshoot DAY!!

-No water or carbs until after the shoot

-Put another coat of tanner on

-Do your hair

-Over do your make up make sure you have some that will make your face a little tanner looking. What I use is a face bronzer, and 1 shade darker makeup for photoshoots. You may want to practice with this before hand.

Have fun!!

Bring music

(have a glass of wine)

Post photoshoot-

Drink a lot of water to rehydrate!!!

And be sure to eat a healthy meal.

 

MORE INFO About Photoshoot PREP~ check my You TUBE www.youtube.com/buffmother

*Each and every one of you who enters a final entry will get a free BuffMother! shirt!!! AND REMEMBER…each one of you CAN WIN this Contest~ BELIEVE IT!! Please participate and let’s enjoy the synergy of TEAM BuffMother! working together towards being your best!!! You can have the Buff Bikini Bod of your DREAMS :woohoo:

I also wanted to add that I’ll be putting up a photoshoot prep document tomorrow~ AND I wanted to remind you that everyone who writes up a final entry gets a SHIRT!! SOOOOOOO……..

PLEASE be sure to kick it in this week and “finish” out the contest, you will be glad you did!!!

Let’s hit this final week hard,

LOVE YA’s!!

-Michelle

 

Success is inspiring~ Shine in 49: Day 40

I love Success Stories!! And we have a ton of GREAT ones here on Team BuffMother!! I am working hard towards updating and adding Success Stories to www.BuffMother.com and it’s been really fun!! I have a very rewarding “job”~ I’d love to feature each and everyone of you as a SUCCESS STORY!!! That’s the GOAL!

Some more success stories for you too~
http://buffmother.com/success-stories

I got in a good little leg workout today despite a kink in my neck- OUCH! I finally broke down and took some advil to help relieve the pain. I hope that tomorrow I’ll be back to normal. I’ve done well with this week’s challenge….I had 3+ greens yesterday: Lettuce, pickle and veggies in chick tortilla soup. And so far today I’ve had a Red pepper and SALSA & I plan on having a chicken salad for dinner.

let’s all strive to be inspiring SUCCESS STORIES!!!
Your friend,
Michelle

P.S.
I didn’t seem to have much to write today for some reason so I’ll share some of my recent “Q&A’s” with you~
================================================================================
Title : Re: Herbal Remedies for Breasts
——————————————————————————–
Q:
Hi, I wanted to know your thoughts on herbal remedies for breast enhancement. I have had 3 babies who are now all in their teens. With age and significant weight loss recently I have found that my breasts have totally “lost their starch”. I have read that herbal remedies can promote hormones to enhance this problem. As a mother and woman into fitness, can you tell me if these are worth while? I really have no desire to have surgery for improvement and know that your theories through your website are hormonal based. I would be most grateful for any of your thoughts on this subject.

A:
Well,
Despite big promises, don’t believe the hype. Herbal supplements don’t work to regain breast tissue. I personally tried it, lol!
Great job on getting back in shape as a mother and know that a great body outweighs having boobs any day.
BTW- I’ve never regretted my breast augmentation or have known any woman who has regretted it:)

Take care!
-Michelle

================================================================================
Title : Re: Creatine?
——————————————————————————–
Q:
Hi buffmother~
I just read your article on creatine for women, I think that it would be beneficial for me to start taking it. Would you mind giving me a recommendation on your favorite brand/type?
Thanks!

A:
I personally prefer creatine that is in a punch form…Like 6 star brand Creatine, BSN NO-EXPLODE or I’ve also taken the Body Fortress Creatine Punch from Wal-mart…it’s good.
The key is to take it consistently and LIFT HEAVY and often while on it 🙂
Go for it!
-Michelle

================================================================================
Title : Re: tips for beginners..
——————————————————————————–
Q:
when and/or how often do you change your workouts? as far as lifting, that is…. also, any tips you may have for a beginner, i would love to hear! thanks!

A:
HI! thanks for your nice friend request and note!
I us my Hormonal Timing training program. the program consists of 2 – 2 week phases~ so every 2 weeks I change things up.
As for beginner tips, stay focused on creating consistency in your workout routine. I started with the goal of working out every other day. NO EXCUSES– once I got that habit down I upped my frequency. Also, remember the fact “Muscle Burns Fat” so strive to build and keep muscle on your body~ it is the key to you getting lean.
If you are interested in learning more, please check out my site www.BuffMother.com.
thanks! and BELIEVE you can reach your goals!!
-Michelle

================================================================================

Title : Re: some insight
——————————————————————————–
Q:
hello I wanted to say hello and say that I think you look great. I am currently getting ready to start my goal to fitness. I have always read about it wanted to be that person with great abs and toned body but struggled to make it happen but I am now on a mission starting this week to make a difference in myself and I am looking for motivation and others who have been there and accomplished it and you look to have done that and you look great. My goal is to loose weight of course and with that gain muscle and get toned I like muscle and would love to someday see it on me. Can I asked what worked for you? I know all our bodies are different but some insight is always great. I am going to start a 3 month program of weights cardio and healthy eating I just know the first month is always the hardest for me to get past. Any input would be awesome and appreciated. Keep up the great work.

A:
HI! thanks for your nice friend request and note!
I us my Hormonal Timing training program. the program consists of 2 – 2 week phases~ so every 2 weeks I change things up.

As for beginner tips, stay focused on creating consistency in your workout routine. I started with the goal of working out every other day. NO EXCUSES– once I got that habit down I upped my frequency. Also, remember the fact “Muscle Burns Fat” so strive to build and keep muscle on your body~ it is the key to you getting lean.

If you are interested in learning more, please check out my site www.buffmother.com

thanks! and BELIEVE you can reach your goals!!
-Michelle

================================================================================
Title : STRETCH MARKS, TWINS??
——————————————————————————–
Q:
I’ve seen your progress looks terrific- question= You had twins?? did u get stretch marks cause does not look like it- but if u did just wondering if they do go away if the more muscle you build or what? fill me in please—thanks

A:
Hi, No stretch marks here, PRAISE GOD!! But I can tell you my tummy was a mess after having my 4 kids and YES building up your abs and all your core muscles really, really is the key to regaining your tummy!
You can do it!!
-Michelle
p.s. I wrote a book “After Baby Abs” that may interest you~ you can get it on amazon.com or on my website www.buffmother.com
day 31

INTERVALS-
“BuffMotherobics!”- any mode you like (running, swimming, biking, elliptical, jumprope, rowing, etc…)
20 minutes of “Even Minute” INTERVALS
Min 1-3: Warm up
Min 4, 6, 8, 10, 12, 14 hard/ “on” even minutes
Min 5, 7, 9, 11, 13, 15 easier/recovery minutes
Min 16-20 cool down

Then ABS- as a circuit twice through (2 sets of each) a) Roman Chair Knee UPS- 2×20
b) Ball Crunches- 2×15
c) Standing High Knees- 2×20 each leg
d) CATS- 2 x 3 reps of each position- holding both up (CAT) and down (DOG) for 5 seconds each
e) Vacuums- 2 sets of 5 10 second vacuums (10-20 sec rest between reps)

Shine in 49: Day 39 Conference Call

HI Ya!!

On today’s call I opened it up for questions.

The topics we covered included: final week info, contest training advice and tummy tightening after babies!

It was fun interacting and I hope some of the info was helpful, you can download and listen here:

final-wkcontests-abs

Keep SHINING your LIGHT ladies!!

 

 

May 2012 old RR posts

What I EAT Wednesday~ Shine in 49: Day 10!

BuffMother's picture

Wed, 2012/05/02 – 1:17pm — BuffMother

Sorry I’m a bit late with today’s post– I’ve had an unusual day– 2 sick kiddos home from school with ear infections~ Ouch!

“What I EAT” is going to be our Wednesday theme– so I’ve been taking pictures~ and I’ll be taking more…

So far today:

Over Easy Eggs- 4 of them salted
Coffee with half-n-half

Guac- 1 avacado smashed+ salsa+ salt and garlic salt
Baked Corn Chips

a Snack of a protein + water shake is coming up soon
I’ll be having a big salad with a large portion of chicken for dinner tonight– seriously close to 3 portions of protein can be in 1 breast!

Some other meal ideas:

  • small (3-4oz) chicken breast w/onions and mushrooms and some celery = P, G
  • 4oz tuna with salad dressing and relish on bread =1P,1C,1F
  • large green salad , with avocado or olives, w/grilled steak, dressing  and fruit for dessert = 1 P, 1G, 1C, 1F, 1W
  • Big lettuce salad with 2 cups romaine/spinach/baby greens –garninshed with tomatoes, onions, cucumbers+ 3oz Chicken and fixings- dressing, nuts, bacon bits, (fats)=PFGG
  • 3 whole eggs and blueberries (or another fresh fruit: apple, orange, strawberries, etc…) =PFC
  • Salmon 4oz and with a red/yellow pepper or spinach salad with a vinaigrette dressing= PFCG
  • protein shake = PC (ideas: OJ+ vanilla protein powder; Choc whey+ unsweetened almond or coconut milk; choc protein powder+ water+ 1 cup frozen berries; Choc protein+ water+ a couple ice cubes+ banana mixed with hand blender)
  • 6-7 oz of chicken (seasoned or marinated to your desire cooked in olive oil on 1 cup rice or beans and 1 cup of green veggies (asparagus, brocilli, pea pods or onions/peppers) with 2PCGF

 

FOR more info on diet check out this article I wrote: “EAT TO FUEL YOUR LIFE”- http://buffmother.com/free-help/articles/eat-to-fuel-your-life

 

The foods you eat can really accellerate your results– focus on proteins and greens!!
Work it this Wednesday!!

Love ya,

Michelle

Confernce Call in 30 mins!

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Thu, 2012/05/03 – 10:29am — BuffMother

Shine in 49 Conference call in 30 mins– don’t miss it!! Check your email for call in info– it was sent out this morning and last week- same call in info every Thursday at noon Central time!

Today’s topic is DIET!

TGIF!! Shine in 49: Day 12

BuffMother's picture

Fri, 2012/05/04 – 7:04am — BuffMother

HI Everyone!! TGIF!!!  My day today will be spent driving to Kansas City to meet up with our TEAM for the Warrior Dash tomorrow~ I’m very exctied to see everyone, hang out and have a fun playing in the mud! LOL!! I picked up our shirts yesterday and they are CUTE!  We’ll take tons of pictures I am SURE!

 

So….I’ve been CRAZY busy with a car in the shop, dr. appts, meetings, broken AC, planting tress, baby mice, softball games, etc….

Plus I’m still recovering from the cold I had 2 weeks ago- not sure what’s going on there, but I may have a slight sinus or ear infection??  Two of my kids and my hubby have been dealing with the same issues– crazy!  Anyhow, I feel good except for my head/face, lol!  In order to save some energy for the weekend, I opted to take the last couple days off of workouts.  I tend to get stressed when I travel and end up sick after wards– NOT THIE TIME! I’m being very careful to protect my immune system and keep my COOL!

It’s a 4.5 hour drive to KC. And I hope to get in at least a little walk afterwards so my legs aren’t all stiff for the race.

I’ve been posting daily on www.BuffMother.com in my blog– so if you’ve missed any posts be sure to check them out there!! Here’s today’s!!

I’m off to be a WARRIOR!!

Love ya,

awesome weekend!!

BuffMother's picture

Mon, 2012/05/07 – 11:49am — BuffMother

Oh wow!! we had an awesome fun TEAM BUFFMOTHER weekend!!! The Warrior Dash was HARD, but everything else was so easy!! hanging out with our Team is like being with sisters~ We just GET each other!!  I loved every second of it!!

I’ll try to gather and post a bunch of pics for you later– but for now I just wanted to Say HI!! And I’m more fired up than ever to work my TAIL off over the remaining 5 weeks of our Shine in 49 contest!!!

It’s week #3 and the first day of the NEW WORKOUTS– be sure to check your PDF for the plan~ Go for lifting HEAVY!!

I’ll be back with more about the weekend soon!!
Love ya!!

-Michelle

over the HUMP day!

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Wed, 2012/05/09 – 8:03am — BuffMother

Wow!! that Warrior dash kicked my booty!  I feel like  I am finally over the HUMP in recovering from it!!  I ended up taking yesterday “off” so today will be my MAKE UP workout day.

The Warrior Dash weekend itself was so fun!! I drove up to KC on Friday leaving at noon, getting there about 4:30.  It was a good drive and nice to be “alone” for a bit. Once I got there I almost immediatly met Nicole! It was fun to finally “hug” her after YEARS of knowing her online.  We hung out in my room for a bit while we waited for more ladies to arrive.  Next Sherry showed up from Iowa– she and I ran a couple errands, then by the time we got back Lisa, Kathy and Melanie had arrived.  Melanie was another member of TEAM BuffMother whom I’ve known for quite some time now, but had never physically met.  She has such a wonderful smile and a son who’s 12 like mine that she brought with (along with her super supportive hubby Todd!!).
Once we primped a bit we headed out to met up for dinner at the Zona Rosa shopping area- www.zonarosa.com

At the restuarant we met up with Brenda and her hubby Mike, Tina and her sister Wendy (they are IDENTICAL TWINS!!), Mindy and her hubby, Natalie (Bamboo here in the rally room),  and Danielle and her man Aaron.  After dinner we SHOPPED in Lisa’s room at her makeshif OOLALA! I had a blast trying on such CUTE items- I got a dress, a miniskirt, a t-shirt and a bracelete…AWESOME!!  Towards the end of the night a couple more members of our TEAM showed up, Karen  and Dottie.  The excitement for the race was palpiable!!  But we all knew we had to get some sleep and I certainly did– I slept like a ROCK!

Thankfully I woke up Saturday morning feeling Much better than Friday when I was scared I had an ear infection.  I think the addrenaline was kicking in~ After breakfeast we got dressed in our CRAZY LMFAO outfits and headed out on the shuttle to the event.  Once we were there we had a couple hours to wait.  We hit some of the free sample booths- Monster, Anytime fitness and Bare Naked–Plus a Physical Therapy/Massage booth– OH YES!! It was good!!
As we wondered around trying to stay cool before the race we took a bunch of pics, but never enough! That’s one regret of mine~ i wish I had taken more pics!!

Anyhow, the race started at 12:30 and I was done 33.04HELLISH mins later~ The WORST of the race was the swimming obstacle- I DON’t SWIM! and the amount and length of HILLS on the course.  All the other obstacles were fine if you could keep from being thrown off course by some of the rude male competitors.  The race itself was VERY HARD!  It was my first 5k in 10 years for a reason…I don’t like racing that far.  A mile or better yet a half-mile should be my MAX race distance, lol!

It was so fun to be done with the race and able to cheer the rest of our team into the finish!! One of the funniest finishes I saw was Danielle and Cari. They both hit the final mudpit looking as though they hadn’t gotten 1 speck of mud on them the entire race– Cari looked dermined to keep it that way, lol!! NO DICE!! She had to submerge in the muck like the rest of us!! :hehe:

After the race we got hosed down by the fire hydrant, I had brought a change of clothes– then we got our free beers and a Lisa and I shared a turkey leg!! It was YUMMY!  We hung around for a while, then hit the shuttle to the hotel– where I showered and napped for an hour prior to dinner.  We ate then primped and head out to PARTY downtown on the “power and lights district”…COOL place!!  Once we got our groove on it was a blast– we danced with Danielle and her crew a bit at Mosaic and then went out to the main atrium and dance for a couple more hours.  It was all our feet could take!  Once we got back to the hotel NONE of us could hardly walk!   AND I was STARVING!!

Anyhow we hit the hay around 2:30am…then a group of us got up and ate a wonderful brunch before hittitng the road.  It seemed like a LONG drive home!  I was so thankful to seem my beautiful loving family after the drive.  They missed me!!

 

I’m sure I missed telling you many of the fun details, but that was my weekend at a glance- tons of pics are on facebook– I’ll try to upload some here eventually too!!

 

Here are a couple Q and A’s from this morning~

 

~~~~~~

Q:
Hey Michelle, me again, thanks for answering my question earlier today on the fb comments section. :) Another question, the 100 lunges a day challange has me confused. I thought we were supposed to rest the next day the body parts we worked on that paticular day?
Thanks a bunch!

 

A:
Doing 100 lunges is more like a bit of “cardio”/stretching but I wouldn’t consider it an entire “leg workout” to where you need to rest 2 days prior to workin those muscles again. Also, in lifting “rules” are not set in stone– they can be broken from time to time in order to shake up the routine and challenge your body to new heights. There are even workout programs out there where it is recommended to lift the same muscles every day! Normally I do agree it’s best to give your body parts a couple days rest between heavy lifting workouts and it’s a good general rule to go by. But that’s why this is a “challenge” both mentally and physically!!
:)

~~~~~~

Q:
Hey there, Michelle…I have a fitness question for you…I train with weights, I’ve been strength training for quite a while now and I’ve seen good results!  I’m built very little. My body fat percentage is somewhere in the area of 15%. My question is this…I work out mostly from home, I have dumbbells and barbells, weight bench, elliptical, bands…I have it all! I recently re-joined my gym to get some use of their yoga classes and some machines. I’m looking to build some more muscle and get more “lean” and sculpted…in your perfectly sculpted opinion, can I do that without the gym, and just with free weights? I know what I’m doing pretty much, and also trying to study for a personal training certification in my spare time (ha!) so I pick up a lot of knowledge when I read my books. I’m pretty disciplined to work out at home, but wondering if the machines at the gym would be better to get the results I want…

A:
You “can” do it at home, but using the gym is much easier to be able to really challenge yourself to lift heavier. Using their equipment will allow you to push the limits. Since you have the memebership use it! Be sure to go lower in reps– 5to6 range and lift heavy with plenty of recovery between each set. You’ll see great gains if you challenge yourself in an anaerobic capacity.

 

Now it’s time for me to get at least “part” of my workout done!  OH and PLEASE try to make our Conference Call tomorrow at NOON Central time!!

Love ya’s,

Michelle

NOON’er~ Mental Steps toward tranformation

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Thu, 2012/05/10 – 8:04am — BuffMother

Noon’er!! Shine in 49 ladies be sure to call in for our 30 minute Conference Call @ Noon Central time– the topic is MENTAL FITNESS- How keep positive, belief and focus in order to produce a beautiful body!

For our “Shine in 49” Day 18….
You are invited to our THURSDAY conference hosted by BuffMother!!

Subject: “Shine in 49”- MENTAL FITNESS
Starts:  NOON (central time), 1pm (eastern), 10am (pacific)
Duration:  30 minutes

BuffMother “Shine in 49” Conference Call info:
Dial-in Number: (712) 775-7100
Participant Access Code: 675377#

When prompted enter the access code that
has been assigned, followed by the # key.

Today’s Call is focused on Key MENTAL STEPS of my Transformation-

1.Belief and REVENGE!
2.Who am I?
3.High Expectations
4.NO EXCUSES!
5.Eureka!!

You can download an listen here if you missed the call:

http://rs1035.freeconferencecall.com/fcc/cgi-bin/share.mp3/7127757100-675377-11.mp3

 

1-Belief and REVENGE-

•Staring at my flabby tummy
•RATIONAL~ Scientific
•EMOTION
•Prove them all wrong!
•I got mad~ at the world and at myself!
•I wanted REVENGE!

2-Who AM I?

•In the process of Motherhood,  I got lost
•Mommy clothes, mommy activities, mommy thoughts…no MICHELLE
•Who WAS I?
•I thought back to when I was 18….
•I was a competitor, I am a competitor
•I had to deliberately invest in myself again

3-High EXPECTATIONS-

•I refuse to “settle”
•I refuse to allow my past to dictate my future
•I want to succeed
•I want to excel
•I want to lead by example
•I set HIGH GOALS and Continue to set higher ones

4-No EXCUSES-

•How do you find time?
•I’m injured or have a bad back or knee
•My kids don’t like the gym
•I don’t have the energy
•I don’t have any money
•NO EXCUSES!
•Just do it!

 

5-Eureka “HORMONES”-

Eureka-Hormones are the missing ingredient!

•2004- Hormonal Timing was born.
•Michelle went on to become the only woman in history to have 4 children and win 5 NPC figure titles all within 5 years!
•2005- buffmother.com was launched to offer hope and inspiration to every woman in the world. (Team BuffMother! 4000 members strong)
•Michelle is now on a Mission to share her discovery with every woman!
•Hormonal Timing is the missing ingredient for women to be consistently successful in their fitness quest. It is truly revolutionary.
•There has never been an exercise and nutritional system that works in sync with a woman’s monthly cycle like the Hormonal Timing system.

Just the basics of How it works:

•Two distinct phases of their monthly cycle…the first half (good time) and the second half (pms time). (buffing and boosting)
•HT synchronizes a woman’s workout, diet, supplementation routine with these 2 distinct monthly environments.
•Optimal hormonal conditions are capitalized on during each of the phases to burn fat and transform the body.
•Women will get in sync with their bodies and be able to overcome the mental  and physical obstacles that sabotaged their success in the past.

Talk to you Soon!!
-Michelle Berger
p.s. I will try to record it so those who miss
the call can listen at a later time

don’t feel like it??

BuffMother's picture

Fri, 2012/05/11 – 6:07am — BuffMother

HI there hot stuff!!  Are you SHINING yet???

It’s weekly question time!!
I took a suggestion from one of our contestants for
our question.  She is getting great results, but
also is feeling the struggle to keep at it
and would love your input….

 

What keeps you going when you don’t feel like it??!  I … “fake it, till I make it”!!

In all honesty I use this motto often.  I don’t always feel like an enthusiastic, positive, productive, outgoing, confident woman.  Many days, many weeks even I have to “fake it” at first…but I have learned that eventually the Mojo starts rolling and what at first was an all out effort can be EASY!!

“Fake it till you make it!!!”  it works!!

So my 4 focus points in business for the next 2 months will be:

1- clients- be sure each trainee is getting plenty of support
2- rally room- blog daily, comment on at least 5 blogs daily, add valuable content
3- workouts- I need to get in a workout daily, lead by example, EXERCISE is medicine
4- partnerships- I want to forge partnerships with other businesses that will add value to our TEAM

 

Let’s keep striving to be our best- and if you don’t feel like it sometimes go ahead and “fake it”

What keeps you going when you don’t feel like it??

Your friend,
the “Real Deal Michelle”

 

Shine in 49–Day 20!!

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Sat, 2012/05/12 – 8:53am — BuffMother

MY Reviews~ please add one :)~ Shine in 49: Day 20

Today’s Day 20!!
Congrats!!
…and THANKS! for your effort and focus
over this time~ Let’s keep working hard
towards our goal of being Shining Bright for Summer.Please visit http://buffmother.com/2914/sin-day20and if you like my books please help me out with a short comment about it!!Thanks so much~ Let’s Keep striving to SHINE!!

Thanks,
Michelle

p.s. here’s the entire post:

HEY!! it’s the 20th day in our contest!!  Today’s workout is simple 20 mins of interval and ABS afterward- 30 mins total- QUICK, EASY and EFFECTIVE!!

Also, MY Dear Friends~
Could you please help me out by adding some customer reviews for my 2 books on AMAZON.com?

Thanks in advance!!!  YOU ROCK!!

just click the following links:

#1- Please Review “Hormonal Timing”

#2- Please Review “After Baby ABS!”

 

FYI- if you are curious here are some previous reviews on “Hormonal Timing”:

5.0 out of 5 stars LIKE NOTHING ELSE OUT THERE, July 18, 2009
By Gina M. Tavano “GinaMarie43″ (Worcester)

Michelle is right on the money with her philosophy!! The HT book is easy to read & filled with all the information you need to transform yourself

5.0 out of 5 stars Finally – something that makes sense!, September 19, 2008
By Kim C. Putiyon (Colorado)

It’s about time that there’s a book that looks at the uniqueness of women’s bodies and works with them. The book is an easy read and makes so much sense. I was able to implement everything Michelle suggested and was so delighted to find immediate success. If you are looking for a way to lose weight, gain muscle and become a BuffMother, this is the book for you!

5.0 out of 5 stars Just what women need!, September 19, 2008
By D. Divino (Colorado)

Michelle Berger hit the nail on the head with this one. Her philosophy for women’s fitness is unlike anything else I’ve experienced. I’ve read a million books on building the woman’s body, but this actually WORKED! I’ve had 3 children, including twins. My body couldn’t get any worse so I applied Michelle’s plan. Within 6 weeks of applying her *prescription* I had made a VERY noticeable change in my body AND in my mind. I am continuing down this road and see VERY good things for my future in fitness!

5.0 out of 5 stars Don’t wait Ladies…Get his book NOW!!, March 31, 2008
By Julie Laughery(Califonia)

I’ve been part of Michelle’s BUFFMOTHER Rally Room for over two years now. It’s a place with an amazing positive force. I have applied much of what Michelle teaches into my workouts over the years and have seen some Great Results and I’m currently training with her personally and can’t wait to see how I can change even more!! I knew she was writing her book over the years and couldn’t wait for it to come out.
When it did, I was so impressed by the book that I bought 5 more as gifts for my daughters and girlfriends. To be able to understand and work with your hormones is SO valuable!! She has a way of writing that really helps you to understand the cycle and the reasons we feel the way we do at certain times of the month and then how to work with those times in our eating and workouts. Why not work WITH your Hormomes instead of Against them!! Also in the book she shares information to her Rallyroom, her supplements and how you can Build a Better Legacy for yourelf.

5.0 out of 5 stars Start leaving a legacy now!, January 22, 2008
By Buff inCO

Everything a woman needs to know about how to achieve a beautiful, buff body before and after babies! Packed full of information for women and how to understand and overcome self sabotage.

5.0 out of 5 stars Absolutely amazing!!, January 5, 2008
By Jessie Ano “Jessie” (Ewa beach, HI)

I’ve had the opportunity to work with Michelle and she is absolutely amazing. The information you will find here in her book is priceless!! I highly recommend this book to women who are interested in getting in shape and staying in shape!

5.0 out of 5 stars It’s about time!, January 5, 2008
By awarm33 “awarm33″ (Michigan)

Easy read, fantastic information, revolutionary concept! Michelle hits it out of the park–It’s about time someone developed a concept that works WITH a woman’s body. I can’t wait to let my inner BUFFMOTHER out!!

5.0 out of 5 stars LOVED IT!!!, December 21, 2007
By J. Silverthorn (Califonia)

I have had the opportunity of training with Michelle in the past, and was amazed at my results!! This book is invaluable to women everywhere, as it contains ALL of the information she gives to her personal training clients (for $1200), yet it’s in the palm of your hand.
I would definitely recommend it to anyone out there who is ready and willing to challenge themselves in order to see the person inside of them they’ve always known was there, yet haven’t seen in a while or never had the opportunity to let shine through. Her results speak for themselves!!! 13 months after giving birth to her 3rd and 4th child (twins by c-section) she was in incredible shape. This book is a MUST READ!!!

5.0 out of 5 stars Eurkea!!, December 19, 2007
By Dayle Stevens “Dayle” (Twin Falls, ID)

Empower yourself with this book! What a refreshing concept…a book written by a woman for women!! Michelle has experienced all the things women do including motherhood! We must recognize that women are wired differently and this book teaches you how to embrace it and love it rather than fighting it! Use your personal attributes to your advantage! Get this book and put the easy to understand principles into action to create YOUR best self from the inside out!! Make sure to visit her website and join the Rally Room…be a part of THE best group of supportive women during your journey!

5.0 out of 5 stars Hormonal Timing shrank my hips, December 18, 2007
By Kermane B. Byers “Kermane” (Ohio)

I’ve had the pleasure of training under Michelle and being part of the research for her book. Thanks to Hormonal Timing, but hips went from 42 to 36.5. I am your classic pear so for me this is awesome. My normally puny upper half is now strong and buff and I am symetrical thanks to her program and the thing is my weight pretty much went down by only 8 pounds but my body fat went from 22% to 14%. I highly recommend this book.

5.0 out of 5 stars Ding****, December 18, 2007
By J. Davis-Galloway “RawFitMama” (Harrisburg, PA)

The lightbuld does go off with this book. It makes TOTAL sense. As a woman and feminist, I totally know that women have amazingly fascinating bodies and Michelle does a wonderful job at breaking it all down. It makes total sense!!!! This book offers a fool proof way to be clued into your body and revolutionize women’s fitness.

5.0 out of 5 stars aaaha Moment!, December 18, 2007
By E. Zanella (Baton Rouge, LA)

I received my book on Saturday and I finished reading it by Sunday. This book totally breaks it down and puts it in simple terms why the female body works the way it does. Why work against myself when applying Hormonal Timing makes everything that much more easy and effective. It’s a book about gaining the best body you can have and being healthy and in tune with yourself mentally and physically. After years of dieting and exercising finally a book and a lifestyle that makes sense and gets results. Thank you, thank you.

5.0 out of 5 stars Everything you’ve been missing!, December 18, 2007
By Leslie Unterburger (Dallas, Texas)

This book has everything you’ve been missing in order to suceed in your fitness quest! It will teach you how to use the power of your hormones to get the best results out of your health and fitness program. The book oozes inspiration and is totally motivating. I love Michelle’s instruction on positive affirmations and planting “energy seeds”. It’s a must buy if you’ve been struggling with fitness..hit a plateau..or just feel like its hopeless that you can reach your goals! It’s worth it’s weight in gold!

5.0 out of 5 stars THE BEST BOOK YOU WILL EVER READ!!!, December 18, 2007
By Laura D. Murdock “ExoticQueen” (CA) 

I received Michelle’s book yesterday and I could not put it down. It all makes so much sense, my hormones have played such a huge role in my fitness quest. I love the easy to read layout and the beautiful inspirational pictures. A MUST READ!!!!!

5.0 out of 5 stars Mystery Solved! , December 18, 2007
By Tritiatri “Tia” (Ray, MI United States)

All this time I have been working against myself in trying to achieve optimum fitness. This book is giving me so much insight to how my hormones affect my results. I spent so much time spinning my wheels and getting nowhere fast. If ever you feel like you are doing everything right but getting no real change…BUY THIS BOOK and it will all make sense. Happy Reading!! Yours in Health…

5.0 out of 5 stars What You’ve Been Missing!, December 18, 2007
By Crystabel

The information in Michelle’s book is GOLD. After reading it you will wish you had known how to work with your cycle instead of against it all of those past years. Knowledge is a key ingredient to reaching your fitness goals and Hormonal Timing will help you get there!

5.0 out of 5 stars Gotta do it! , December 18, 2007
By J. Rapoza (California)

What a great book! Totally changed the way I work out and helped me to understand why my body works the way it does. Every woman should read this book!

5.0 out of 5 stars AMAZING CONCEPT!, December 18, 2007
By Book reader (Woodbridge, VA United States)

Hormonal Timing was a fantastic read jam-packed with great info, tips and inspiration. I learned so much about my body and why it “works” the way it does. The bright colors and font was also a nice refreshing change to the old standby books. Worth it’s weight in gold!

5.0 out of 5 stars Amazing book!, December 17, 2007
By Book reader

Great book. Fun to read and what a wonderful concept. The fact that so many women have found success proves it’s the truth. Great job!

 

 

What energizes ME??

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Mon, 2012/05/14 – 8:01am — BuffMother

HI Ladies!! I certainly had an amazing Mother’s day~ it was perfect!!  It was productive, fun, relaxing and energizing all at the same time~ those kind of days are the BEST!!

here’s a few pics:

My day started off outside with my DD Layla– we were catching some rays in our bikini’s together 🙂

A bit later in the day our whole family went out for “lupper”~

On the way home a stray followed our van~

We eneded the night by making another fire~ here’s my fire making outfit 🙂

What Energizes You??~ Shine in 49: Day 22

I think it’s very neat how each and everyone one of us are different~ what gets one person EXCITED can be extremely BORING to someone else.  That’s why I am wondering WHAT ENERGIZES YOU?  Will you share your answer with me by commenting here?

Some of the things that energize me are:

  1. Encouraging others- When I encourage others it keeps me energized to stay accountable myself and to set a good example~ otherwise I’d feel like a hypocrite
  2. Competition- give me a way to compete with someone and I will get intense!
  3. Performing- I like the pressure of needing to “perform”; I rise to the occasion and “turn it ON”
  4. Teaching others- I love sharing what I know with others~ I pride myself on being able to explain complicated things in a way that is not so complicated.
  5. SPORTS! I love playing and watching soooo many sports~ I used to think I should have been born a boy.
  6. RESULTS- getting results from something I worked towards energizes me to keep going!
  7. Seeing others succeed!! Success Stories are so inspirational and energizing
  8. Hormones- I am obsessed with hormones, lol!
  9. Supplementation- I love doing HUMAN exeriments on myself and learning about every type of nutrient known to man!
  10. Exercise and Sports Science~ I am a total nerd when it comes to this stuff!  I really love reading research articles, medical journals about anything to do with training and sports supplementation research, etc…I should really go back to school and get my masters or doctorate in it.

On the other hand, some things that DO NOT energize me are:

  • Handyman stuff
  • Tools
  • Crafts, Sewing, scrap-booking, etc…
  • Cooking, cleaning, housework
  • homework
  • reading for leisure (unless I have a reason to read something, you won’t find me reading)…I do like looking a pictures in magazines :)
  • decorating
  • shopping- unless it’s for shoes, I like shoes!
  • basic hygiene- I hate showering, shaving, blow drying my hair, putting on lotion, make up, etc…I do it, but I don’t like it!~LOL!

So what energizes you?
And how can you use those interests to energize others?

-Michelle
p.s. We are close to the Contest HALF WAY point~ today’s a rest day!!  Week #4 starts today!!

Fun new “BuffMother” tank colors coming!!

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Mon, 2012/05/14 – 12:30pm — BuffMother

 

I am getting S, M, L in pink
Small only in Purple
S, M in Orange and Lime green

What color “BuffMother!” should I pring on each?
I’m thinking Pink on purple, Purple on Lime greeen, Black on Orange and Pink??

Mini-Challenge!! OOOPs, I forgot!!

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Wed, 2012/05/16 – 7:43am — BuffMother

YEAH- i realized last night that I forgot to issue our Mini-Challenge for this week!!  OOOPs!!  the challenge is at least 10 – 10 second stomach VACUUMS a day.

Week #4 Mini Challenge- do at least 10 stomach vacuums each day (10-15 secs each).

You will see your waist get smaller this week!!! Vacuums are simply sucking in your tummy!
I find they produce HUGE results~ they work your TRANSVERSE abs. “T-ABS”
These are highly important muscles that act as a “girdle” around your waist. The muscles run HORIZONTALLY and HOLD your organs in place. They are stretched out after pregnancy and need to be rebuilt. VACUUMS will do just that! They are worked whenever you practice good posture, and will respond even quicker if you aggressively work at rebuilding them through exercises like vacuums.

One of the easiest ways to do them is to stand with your hands on your knees and suck your tummy in. Try to pull your belly button to your spine. You can do vacuums anywhere anytime- I did some last night while brushing my teeth and this morning sitting in the car.

Have fun with this mini-challenge and you will see some results in you waist!

I other happenings– I have had a good start to my 30 days counting down to my birthday- I plan to workout EVERY DAY for the next 30 (keep in mind some of the days will be just 11 mins- very close to “rest” days).  I started on MONDAY~ with a great hill/sprint workout- 5 minute long hills with walk/jog recovery + 1 LONG 2.5 min hill followed by 4 more 100M sprints with walking recovery.  It was a very good workout!

Then yesterday I started a NEW style of workout plan- a full body plan- my son has been sick and to help him get back into the swing of things we’ll be doing full body workouts for these next 2 weeks (my “boosting phase”).  It’s pretty much the same plan as what we followed in our RallyROOM- 30 day Get Buff Contest in Aug of 2010(the info is still up)... anyhow– I love the workouts from our current contest, but for me in at this time the full body option is actually very appealing.

Yesterday’s workout looked like this:

WARM UP:Leg press- 1 big set: Lower back extensions; Stretching- some lunges, some bodyweight squats, 1 set body weight bulgarians

Smith Squats (I don’t go heavy on these on purpose– they tend to hurt my knees and lower back–the gym I was at does not have a free bar squat rack)
50×15
75x15x3sets

Bench Press
45×20
95x10x3

Lat Pulls
90×10
105×10
90x10x2sets

Then we rushed home to cook chicken- and then hit th softball fields and walmart.

I’ve been deailing with some major allergies- I guess the GRASS POLLEN is very HIGH here right now and it’s been DRY– soooo annoying.
Another thing that is annoying is the bruise on my butt from my hammock breaking while I was on it yesterday! OUCH!

OH well, life goes on– here’s my “to do” list for today:

  • work on training programs for clients
  • pay bills- organize papers! (such a mess)
  • plant at least 10 trees! (I’ve got about 100 to plant– they are going to die if I don’t get to it ASAP!)
  • workout with Gunner- I think we’ll play tennis today!!
  • Go for an interval run- 1 min easy/1min hard foer 20mins

Let’s make today GREAT!!
And PLEASE be sure to join us for our conference call tomorrow- I’m going to talk about measureing your success- inches, stats, sizes, water weight, bodyfat and lean muscle!

See you later babes!!

-Michelle

Half way!

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Thu, 2012/05/17 – 12:44pm — BuffMother

We are now halfway done with the contest!!
I’m having good success but also know these final 24 days will bring the most results for me!!  As I shared on our call my biggest success from the first half  of our contest has been that I finally feel “in shape”!!  I have been struggling since being sick in October/November of last year to get that feeling back!  It had seemed for months that I was PLODDING along pushing hard just to regain some sort of fitness level- always PLANTING ENERGY, but not getting any back.  NOW I feel like I’m harvesting energy from my workouts~ I feel the energy coming back to me finally after 6 months of PLANTING!! YAY!! I can’t wait to see where I can take it!! I’m going to the next level baby– right now I’m shining like a 40 watt bulb, but by the end of 49 days I’ll be at 100WATTS!!

 

Our conference call today was about measuring success and also why the scale goes up sometimes even when we think we are doing everything right.  One of the key points I must share is,  “you MUST be thankful for the success you have in order for you to blessed with more!”

If you missed the call- here’s the link to listen:

Scale-measuring-success

OR-

http://rs1035.freeconferencecall.com/fcc/cgi-bin/share.mp3/7127757100-67…

 

Sorry the call had some rough audio…that happens sometimes. I am thinking next week, that I may do a video chat instead of our call??  Not sure, but it’s an idea- I really enjoyed the interaction at the end of the call~ so maybe that’s what the whole call should entail??  Any input would be great!

Okay- my workout for today is: full body lifting and a run– I’m looking forward to it!!
Have a great Thursday!!

-Michelle

Comments

Thu, 2012/05/17 – 1:44pm — Crystabel

Crystabel's picture

Glad you are finally feeling

Glad you are finally feeling it! That’s a long time to go putting in the effort. Of course, you had a ton of stuff going on those months too with all of the moving. No wonder!

Speaking of Planting – how goes the forest you are putting in? 🙂

:hi:  ~Darcie

Darcie’s Album

Thu, 2012/05/17 – 2:07pm — BuffMother

BuffMother's picture

I did manage to get some of

I did manage to get some of the trees planted yesterday, but only in pots.  I had shorts and a tank top on so I didn’t want to venture into the weeds too much. Today I’ll put on some pants and a long sleeved shirt and go for it!  10 more today and I’ll be happy.

I am worried though, it’s been VERY dry here- not really wanting to lug a hose all around my property to water them…but I may have to!

 

you are right, I was going through a lot of stress~ why do I seem to foget that??  LOL! I guess that’s prettty much normal- I am working on that part of myself…AH OOOOMMMM!!

“The Key to your Motivation is to ENCOURAGE others!”

“YEAH that’s right..I’m gonna be BUFF!!!”

BuffMother's picture

Fri, 2012/05/18 – 6:52am — BuffMother

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
Brussels sprouts
a carrot
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

6 days in a row!

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Sat, 2012/05/19 – 4:20pm — BuffMother

Got my workout done today–that makes 6 days in a row.  It was a tiny workout that took about 11 mins:

A circuit of the following:

Ab wheel 10, 12, 12
Shoulder presses 15’s x10x2 sets
lateral raises 10’s x10; 115’s x10x2 sets
Front raises  10’s x10; 115’s x10x2 sets
upright rows 10’s x10; 115’s x10x2 sets

Time to go play!!

-Michelle

CATCH UP!

BuffMother's picture

Sun, 2012/05/20 – 10:56am — BuffMother

Hi Ya!!

So…I just wanted to catch you up a bit on some to the fun I’ve been having.

On Friday I got a facial, FINALLY!  I am so MEAN to my skin it’s insane– so I needed to give it some LOVE! Here’s a pic I took afterward 🙂

 

Then, that night I got all dolled up with “Ferrah” hair to pick up my man from the airport. He’d been working hard all week in Florida– Here’s a pic I took then:

 

Then yesterday I was super stoked to brush hog– Yep I am a farmer at heart!!

Here’s a pic I took on my tractor:

Some of the other stuff I’ve been doing is messing around with my videos on you tube- I am still trying to figure out how my mac works.  I did manage to upload a few new videos here’s a couple for you that you may find helpful when it comes to SQUATTING form.

Front view…notice how much abs engage when squatting– great squatting= great abs!!

Last week’s recap:

M- Run hills 6 + 4 100M sprints afterward

T-Full Body Lifting @ gym with Gunner

W- Tennis with Gunner; 20 mins upright bike intervals

Th- Run hills with Layla 5 plus pulled cart up hill at end

F- full body lifting with extra squats and an upright bike interval workout for 20 mins

Sa- Short ab wheel+shoulder circuit

Su- PLAN: run 3 miles

Next week’s POA:

M-Full body lifting

T- Run hills + sprints

W- Full body lifting

Th-Run intervals

F- Full body lifting

Sa- run

Sun- short little lifting workout for about 11 mins- for biceps

I’m ready for week #5 in our Shine in 49 to get under way!! Can you believe we only have 3 more weeks??  We can do A LOT in that time!! Focus, Focus!!

Love ya’s,

Michelle

Week 5: “Shine in 49″~ WORKOUTS!! : day 29

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Mon, 2012/05/21 – 10:17am — BuffMother

HI!!
Today is the start of week #5 in our Shine in 49 contest- I have 4 important things to cover today.   Your workout plan, The MINI-Challenge, a very important Article and an ALTERNATE workout plan option.

 

#1- Your workout plan

Today is a the start of a new phase of workouts based upon the workout plan PDF.  Here are the next 2 weeks again if you need it– Sin49wk5-6

 

#2-The weekly MINI-Challenge

This week’s MINI-Challenge is what I call “PBJ’s”~ 10 “P”=push ups; 10 “B”=Bulgarians (each leg); 10 “J”=Jumps (one leg at a time; 10 on each leg).  ~ Do at least 1 series of PBJ’s every day this week.  But THE REAL CHALLENGE – is to tally as many of them as possible!!  How many PBJ’s  can you tally over the week’s time???
I bet we’ll have someone fit in over 50 for the week!! Will it be YOU??
Some ideas of when to use PBJ’s:

  • as a warm up for your workout
  • just prior to eating (make it a rule you can’t eat until you get in a PBJ)
  • prior to your shower– a great way to get your lymphatic system rolling (us the bathroom stool for your foot to rest on during bulgarians)
  • During your “break” time at work
  • With the kids– they love PBJ’s!

 

#3 &#4- Article and an ALTERNATE workout

I wanted to share a GREAT Mindset article with you (below) .  Which includes an an alternate work out plan to follow for the next 2 weeks if you so choose.  The above “Shine in 49″  PDF contains a 3 day split workout, but the – “What’s Your Body Worth?” workout plan that’s laid out for you below is a 2 day split.It’s your choice on what you feel works best for you.

**Keep in mind that the FINAL (7th) week of this contest will be intense!! I’ll provide for you a workout plan/diet similar to what I use with my contest clients.  It’s vital that you have at least 2 solid weeks of amazing workouts in order for that final week to work as designed.

Let’s attack these final 3 weeks in our contest!!  You can make a ton of changes in just 21 days!!

Love ya,

Michelle

~~~~~~

What’s Your Body Worth?

 

 

By BuffMother! (Michelle Berger)

Have you ever considered the true value of having a great body? I’m talking about a body that is strong throughout…a body that performs when you need it to perform…a body that makes you smile when you see it in the mirror…a body that makes jaws drop… a body that looks the same or better than it did 20 years earlier. You can have that body!

How much is a great body really worth?- Let’s break it down!

1. Your self esteem will skyrocket- Loving your reflection in the mirror is under rated. The feeling you get when you love the way you look in the mirror is more powerful than words can describe. It’s almost impossible to have low self esteem when you love the way you look.

High self esteem= $1,000,000

2. Self confidence is the product of high self esteem. When you have ultra high self confidence you will not be afraid to pursue your dreams.

Unstoppable self confidence= $2,000,000

3. Doors will open- when you’re in great physical shape, have high self esteem and tremendous self confidence, you will be given opportunities that other people just don’t receive.

Doors that were previously slamming shut are now flying open=$1,000,000

4. You will create a legacy of health and fitness in your family. Physical fitness is a learned behavior. Your actions, both positive and negative will be passed down from generation to generation. It’s never too late to change your legacy when it comes to health and fitness.

Establishing a legacy of health and fitness; passing down high self esteem, self confidence and the tenacity to pursue dreams= $10,000,000 (at least)

Total Value $14,000,000+

Start by Believing you are worth it and commit to consistently invest about an hour a day towards your fitness and you can have a 14MILLION Dollar body!!!!

The First Step~ Is to Believe!

Just believe IT!! I am living proof- I believed I could do it and I did!!! The vast majority of women want to be in shape and feel confident about how they look, but they simply refuse to believe it is possible…especially after having children.

How to Believe: Believe before you believe; have faith.

I know it doesn’t sound like I’m making any sense, but listen. In order to believe something that you don’t see you need to tell yourself over and over that you believe it- it is called having faith. Tell yourself, “I will have a flat stomach again.” “I will feel energized.”; “I will wear my pre-pregnancy clothes again.” The possibilities are endless. It is all about believing that it is possible and that will lead to consistent action toward your goals. Faith + Consistent Action = Results

Baby Steps…Baby!!

You can make huge progress in just one week. Give yourself new things to believe daily and weekly. For instance even two days after delivering a baby you should start believing that your still huge belly will go back to its pre-pregnancy shape. I remember practicing this technique after I had my twins. Every time I caught a terrifying glance at my belly in a mirror or window reflection. I said to myself “I will have a flat tummy” over and over until it became a habit. This little habit reminded me to “suck it in”. Over time it worked!

Believe despite everyone telling you “no”

Many people don’t come right out and tell you “you can’t reach your goals”, but they will imply it with questions, or complaints, or jealous remarks toward mothers that are trying to be buff. Just, remember I am living proof. I became more fit than I’ve ever, ever been within 9 months of having my 3rd and 4th child by C-section. So take a close look at the source of the discouraging remarks and don’t let people that don’t understand, detour you on the way to your goal. Just believe that you can accomplish everything I’m asking you to do and you will be a BuffMother!

JUST Believe!!!!!

Here is a 5 day workout plan to get your Strong, Shapley and SEXY $14,000,000 Body this summer ~ It’s worth the cost! Believe IT!!

The POA(Plan Of Attack):

Day 29 & Day 36 (Monday) – UPPER BODY #1, ABS and INTERVALS
Day 30 & Day 37 (Tuesday) – LOWER BODY #1, ABS
Day 31 & Day 38 (Wednesday)- INTERVALS, ABS
Day 32 & Day 39 (Thursday)-OFF
Day 33 & Day 40 (Friday)- UPPER BODY#2, ABS and INTERVALS
Day 34 & Day 41  (Saturday)-LOWER BODY#2, ABS
Day 35  (Sunday)- OFF & Day 42- FINAL DAY!! Intervals and Full body workout!! FINISH STRONG!

ABS- do them each time you workout
(between sets of lifting)

a) Roman Chair Knee UPS- 2×20
b) Ball Crunches- 2×15
c) Standing High Knees- 2×20 each leg
d) CATS- 2 x 3 reps of each position- holding both up (CAT) and down (DOG) for 5 seconds each
e) Vacuums- 2 sets of 5 10 second vacuums (10-20 sec rest between reps)

INTERVALS-
“BuffMotherobics!”- any mode you like (running, swimming, biking, elliptical, jumprope, rowing, etc…)
20 minutes of “Even Minute” INTERVALS
Min 1-3: Warm up
Min 4, 6, 8, 10, 12, 14 hard/ “on” even minutes
Min 5, 7, 9, 11, 13, 15 easier/recovery minutes
Min 16-20 cool down

The workouts:

MONDAY

Warm up- 6 minutes of cardio- any type… ease into it, prepare your body and mind for an effective workout.

Upper Body #1, ABS and Intervals
1- Bench Press
– 3 sets of 10 (3×10)…
first set medium wt. warm up, second set heavier, heavier if needed ;
last set 10th rep should be close to failure
You Tube VIDEO-

(At home option: DB Chest Press-)
Between sets- ABS: Roman Chair Knee UPS- 2×20; Rest 1min (At home option: Knee Ups-
Soo…. For example:
Bench
Knee ups 20 reps
Rest 1min (up weights, stretch)
Bench
Knee ups 20 reps
Rest 1min (up weights, stretch)
Bench REST (clear weights)
Next exercise….
2- Incline Flys– 3 sets x10reps ABS:
Ball Crunches- 2×15; Rest 1 min
3- Pull Ups or Assisted Pull ups or Inverted Pull Ups-
2sets x10reps
Alternative Option: Inverted Pull ups-
You Tube Video-

ABS: Standing High Knees- 2×20 each leg; REST 1 min

4-Seated Row Machine- 3×10
or At Home option: Bent Over DB Rows-

ABS: CATS(and DOGS)- 2x 3 reps of each position-
holding both up (CAT) and down (DOG) for 5 seconds each

5-Bicep Curls 3×10 paired with Tricep Extensions 3×10


ABS: Vacuums- 2 x 5: 10 second vacuums (10-20 sec rest between reps)

Then… INTERVALS
I call them “BuffMotherobics!”-

INTERVALS-
“BuffMotherobics!”- any mode you like (running, swimming, biking, elliptical, jumprope, rowing, etc…)
20 minutes of “Even Minute” INTERVALS
Min 1-3: Warm up
Min 4, 6, 8, 10, 12, 14 hard/ “on” even minutes
Min 5, 7, 9, 11, 13, 15 easier/recovery minutes
Min 16-20 cool down

TUESDAY
Warm up- 6 minutes of cardio- any type… ease into it, prepare your body and mind for an effective workout.

Lower Body #1, ABS and Intervals
1- Squats– 3 sets of 10 (3×10)
…first set medium wt. warm up, second set heavier, heavier if needed ;
last set 10th rep should be close to failure.

You Tube VIDEO-

(At Home Option): DB Squats-
ABS: Roman Chair Knee UPS- 2×20; Rest 1min

2- Smith Lunges– 3×10

You Tube VIDEO-

ABS: Ball Crunches- 2×15; Rest 1 min

3- Knee Extensions-3×10
ABS: Standing High Knees- 2×20 each leg; REST 1 min

4- Leg Curls– 3×10 (At Home Option: Ball Leg Curls-

ABS: CATS/DOGS- 2x 3 reps of each position- holding both up (CAT) and down (DOG) for 5 seconds each

5- Calf Raises– 3×10

ABS: Vacuums- 2 x 5: 10 second vacuums (10-20 sec rest between reps)

NO CARDIO OR INTERVALS on leg day :)

 

WEDNESDAY

INTERVALS-
“BuffMotherobics!”- any mode you like (running, swimming, biking, elliptical, jumprope, rowing, etc…)
20 minutes of “Even Minute” INTERVALS
Min 1-3: Warm up
Min 4, 6, 8, 10, 12, 14 hard/ “on” even minutes
Min 5, 7, 9, 11, 13, 15 easier/recovery minutes
Min 16-20 cool down

Then ABS- as a circuit twice through (2 sets of each) a) Roman Chair Knee UPS- 2×20
b) Ball Crunches- 2×15
c) Standing High Knees- 2×20 each leg
d) CATS- 2 x 3 reps of each position- holding both up (CAT) and down (DOG) for 5 seconds each
e) Vacuums- 2 sets of 5 10 second vacuums (10-20 sec rest between reps)

 

THURSDAY OFF!!
OR ACTIVE REST- SHOP, WALK, CLEAN ETC…

 

FRIDAY

Warm up- 6 minutes of cardio- any type… ease into it, prepare your body and mind for an effective workout.

Upper Body #2, ABS and Intervals
1- Lat Pull Downs– 3 sets of 10 (3×10)
…first set medium wt. warm up, second set heavier, heavier if needed ;
last set 10th rep should be close to failure

Between sets- ABS: Roman Chair Knee UPS- 2×20; Rest 1min

Soo…. For example:
Lat Pulls
Knee ups 20 reps
Rest 1min (up weights, stretch)
Lat Pulls
Knee ups 20 reps
Rest 1min (up weights, stretch)
Lat Pulls REST (clear weights)
Next exercise…

2- Seated Rows– 3×10
ABS: Ball Crunches- 2×15; Rest 1 min

3- Incline Flys- 3×10
ABS: Standing High Knees- 2×20 each leg; REST 1 min

4-DB Shoulder Press– 3×10
ABS: CATS(and DOGS)- 2x 3 reps of each position- holding both up (CAT) and down (DOG) for 5 seconds each

5-Lateral Raises– 3×10; one arm at a time

ABS: Vacuums- 2 x 5: 10 second vacuums (10-20 sec rest between reps)

Then…
INTERVALS
“BuffMotherobics!”- any mode you like (running, swimming, biking, elliptical, jumprope, rowing, etc…)
20 minutes of “Even Minute” INTERVALS
Min 1-3: Warm up
Min 4, 6, 8, 10, 12, 14 hard/ “on” even minutes
Min 5, 7, 9, 11, 13, 15 easier/recovery minutes
Min 16-20 cool down

SATURDAY

Warm up- 6 minutes of cardio- any type… ease into it, prepare your body and mind for an effective workout.

Lower Body #2, ABS and Intervals

1- Squats– 3 sets of 10 (3×10)
…first set medium wt. warm up, second set heavier, heavier if needed ; last set 10th rep should be close to failure
ABS: Roman Chair Knee UPS- 2×20; Rest 1min

2- Dead Lifts– 3×10; Knees slightly bent (romanians)
ABS: Ball Crunches- 2×15; Rest 1 min

3- Leg Extensions-3×10
ABS: Standing High Knees- 2×20 each leg; REST 1 min

4- Leg Curls– 3×10 ABS: CATS(and DOGS)- 2x 3 reps of each position- holding both up (CAT) and down (DOG) for 5 seconds each

5- Walking Lunges 2×15

ABS: Vacuums- 2 x 5: 10 second vacuums (10-20 sec rest between reps)

SUNDAY REST DAY/OFF!!

For more info on BuffMother! Please visit www.BuffMother.com
While you’re there please check out my new books
Hormonal Timing and After Baby ABS.

 

Remember to JUST BELIEVE!!
xoxoxo~
BuffMother! (Michelle Berger)

Joy is in Confidence~ Shine in 49: Day 30

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Tue, 2012/05/22 – 8:49am — BuffMother

Joy is in Confidence~ Shine in 49: Day 30

Is is possible to be happy if you are continually questioning your value? CONFIDENCE in who you are id key to having JOY! I know who I am! I am a daughter of my Lord God and joint heir with JESUS!

“The Spirit himself bears witness with our spirit that we are children of God, and if children, then heirs—heirs of God and joint heirs with Christ, if indeed we suffer with Him, that we may also be glorified together.” (Romans 8:16-17)

If that’s not enough information to give me confidence and JOY I don’t know what is?

Know who you are!
You are born for greatness, born to do amazing powerful wonderful thing in order to show the world LOVE!
That’s my goal and that’s my JOY!

 

Today’s BuffMother “FIT tip”-POSTURE!!! Look slimmer, feel taller, convey confidence
with good posture. Practice walking with
head parallel to the ceiling, chest lifted, shoulder back, abs in, and
…SMILE! PLUS don’t forget to keep perfect
posture when you are working out- no slouching on the treadmill, elliptical or
when lifting allowed!!

Posture shows confidence and is so inviting and attractive! Let your JOY shine through your posture!

I plan to work a bunch on my posture this week…and some posing. I’m prepping for an upcoming photo-shoot. I will be working a promo on July 10th in Springfield MO. My “A game” is needed! Not sure when I’ll do the photo-shoot…but soon! Each year I try to do one close to my birthday. It’s a good way to celebrate each additional year of buffness!!

ON tap for me today is:

  • Training programs for Clients
  • Planning Summer VACATION time for kids and I :)
  • Have a KICK A$$ workout at 3pm- Full body HEAVY!!
  • DIET hard!- – I am planning on being perfect with it- time to lean up this body! I wanna be shredded for JUNE 14th!

Something really amazing I want to share is that I ran a several HARD sprints on Saturday after a 10 min run. BTW- these sprints are only 100m long- hydrant to hydrant on the street in front of my house. the AMAZING part is how insanely sore I got in my core- my ABS and inner-costial muscles/tissues are SORE!

Amazing how I didn’t even know those muscles existed until yesterday, lol! SPRINTS work!!! But a word of caution: EASE Into doing them!! Start with just a couple and work up from there!

Let’s “work it” this week!! Stand tall and confident in your identity!! You are INCREDIBLE!!

-Michelle

 

OUR CC!!!~ Day 32!!

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Thu, 2012/05/24 – 10:03am — BuffMother

Today we have a conference call…

I’ll be talking about
Weight training– Lifting HEAVY and Injuries–How to work thorugh them and prevent them…please call in!!

Until this morning, I had no idea this weekend was a HOLIDAY?? OM-Goodness!! where have I been??  Yesterday was the first day of summer break and I’m already exhausted!  LOL! My kids are fun and great, but it’s going take a bit of getting used to them being home.

With 20 more days to go in my 30 day in a row workout challenge, I am feeling good, yet hormonal as I’m on cday 25.  The past 3 days have looked like this-

Wed: 6 rounds of PBJ’s for my workout- I used Perfect push ups- added some rotation to my bulgarians, barefoot jumpin and did 3 sets of knee ups for abs too
Tues: Ran hills 6 (the first 3 no walking between–5 HARD MINS!) and 4 sprints
Monday: Full Body lifting (8th day in a row for workouts)

My workout today is full body lifting routine I was supposed to do yesterday– and maybe a run?? I’ve been working out at home, so I’m not sure, it’s HOT and VERY WINDY here.  Maybe if I hit the gym I could use their treadmill.  WE’ll see as the kids want to go to the pool??  And tonight my girls have a Softball game in a neighbor city…means time will be cramped.

Okay, Sorry so scatterd, that’s waht my hormones do to me!
Talk to you in a bit on our call!!

-Michelle

Going to movies

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Fri, 2012/05/25 – 10:17am — BuffMother

Yesterday, a conference call, listen here:

weights-injuries

~~~~

I think we’ll go to the movies today~!

yesteday I got in a good workout~ my 11th day of working out in a row!!

PBJ warm up
Incline Flys- 30’sx10x3sets
Bicep curls- 45# and 50# on machine reps= 10+ x4 sets
Dead Lifts- 45 for warm up, 95×20, 115x10x2sets
Lunges- forward version with 45# curl bar on back 3 sets of 10
Seated Rows- on bowflex

20 mins steady cardio on upright bike

See ya!!

-Michelle

p.s. Here’s today’s public post:

Give and Take~ Shine in 49: Day 33

I’ve been thinking today a bit about GIVING…over the past several years I’ve really been blessed because of what I’ve GIVEN to God, to my friends, to my clients and to perfect strangers who’ve found me on the internet through a blog post, picture, etc …it is true that when you GIVE you do RECEIVE.

…Giving also can create vulnerability: Giving opens us up to be hurt, disappointed or feeling like we’ve been taken for granted. I’ve often felt hurt or disappointed and that my giving has been taken for granted many times — BUT!— the Blessings I’ve received from GIVING always outweigh the pain. Staying focused on the positives of giving always makes me want to give more and help more people and love more!! I don’t ever want to get jaded or fearful regarding how my GIVING will be received. Don’t EVER be Afraid to GIVE!! Your blessings will COME!!

I’ve had a couple GREAT days~ Tues night we had another family bonfire and then yesterday Travis “kidnapped” me for a date day~ we had a BLAST together just talking and loving each other! It was wonderful!!! We didn’t workout yesterday, but we did make it there today for a chest workout.
AND GUESS WHAT??!!!  we had an amazing workout = some more great bonding time!!  LOVE IT!

The rest of my day has been spent on website stuff and cleaning my house. I am also planning on going running after my salmon digests smile

keep on GIVING !!

hine in 49–Day 35!!

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Sun, 2012/05/27 – 9:30am — BuffMother

HI Ya’s!! I hope you are enjoying the “First Weekend of Summer!!” .  I spent almost the whole day outside yesterday~ It was GOOD, GOOD, GOOD!!

My day started off with planting some trees- I got about 20 young maple trees planted along our drive way, watered them (using every hose we own to reach them), and I mulched them.

Next we headed to down into our “valley” to clear a side hill. Several ugly logs and dead trees covered the area.  So we used the tractor to pull several logs and then good old hard work to get the rest of the ugly mess cleared.  Here’s the big hot fire we built with the junk:

 

And here’s how the side hill looks now– almost all cleared:

I didn’t have an official workout yesterday, but I worked my body hard for at 6+ hours, so I am counting it as a workout!

Today I will get in a more “normal” workout, plus I plan to do more outside work– Brush Hogging is on tap!!

Keep your focus on limiting your treat consumption 🙂

~ Let’s head into the final 2 weeks of the contest on fire to SHINE in our bikinis this summer!!!

Love ya’s,

Michelle

15 days to go!!

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Wed, 2012/05/30 – 10:30am — BuffMother

I’ve got 15 days to go until my birthday~ whoohoo!!! cheerleaders Why is it that I get so fired up to be fit for my birthday EVERY YEAR???   It’s so motivating for me!! I just love feeling my best on “MY DAY”!!

This year Travis is actually going to be home on my Birthday!! He’s missed more than half of my birthdays in the past 10 years due to travel.  Anyhow~ the whole family will be here for my day and trust me we will have a PARTY! And the whole week AFTER my b-day is going to be a VACATION for me- I will be totally UNPLUGGED and KIDLESS!! They are going to MN with Grandma 🙂

Yesterday was a great “RESET” day for me with workouts– but not so much for my diet.  I had more dairy than normal, more junk than normal and ended up going to bed with a tummy ache.  The goal today is to get DIET on track and I’ll be good to go for the next 15 days until my 37th B-day!!  The goal is to not only be buff for my birthday, but BEAUTIFUL also.

I’ve been doing my best to add some extra effort on that department- I got another facial yesterday to help my face be glowing and radiant. I also bought some “manicure” supplies, a new “miracle” face cream and have an appt with my dermatologist for Friday.  I’ve also got plans to get a manicure, pedicure, hair highlight/trim and I will also be TANNED for my day!!  It takes effort to be beautiful 🙂

Today- my girls are determined to go buy some summer clothes- and my son is determined to go spend the night with his lifelong buddy.  He’s had this friend since he was 2!

I’m just loving the final push of our Shine in 49–we have just 11 days left!!  Thanks so much for all the effort, posts, encouragement and thoughts about the contest!! You ladies are “SHINING STARS”~ I love you!!

Have an amazing Wednesday!!

Love,
Michelle