Category Archives: video

Experienced Boosting Leg workout in detail with Video

I’ve had a ton of requests for more workout videos demonstrating an actual workout for an experienced level lifter who is in their BOOSTING phase.  The Boosting phase is all about lifting HEAVY with good recovery between sets.  The goal is to take about 2 minutes between each set.

SSS live workout: Experienced Boosting Legs

 

Experienced Boosting Legs (ph 3 log)

Lift Lower Body

LEGS
Squats
4 sets total×10, 8, 6, 10
Bulgarians
3×8-quads
Pliet Butt Squats
3×10-glutes/hams
Knee Extensions
4 sets total ×10, 8, 6, 10
Leg Curls (NOTE- I substituted DEAD LIFTS)
4 sets total ×10, 8, 6, 10
Walking Lunges- go HEAVY
2×10-15 -butt focus
Calf Raises
3×10

Videos- of this workout

Part 1- Squats

Bulgarians

Part 2- Pliet Butt Squats

Part 3-Knee Extensions

Part 4- Dead Lifts

Walking Lunges- do these with holding DB’s

and…

Calf Raises

Check-in time and Week #4= NO DAIRY!!

SSS Week #4 Mini Challenge- NO Dairy

BE SURE TO Check in with your SSS progress here with a comment on this blog!!
How are you doing?
Are you staying on track?
Are you seeing results?
Have you participated in the  Mini-Challenges?

Let’s have a little interaction and conversation
about where your are at.  Please post a comment
here and we’ll “talk”~

And watch this video about our SSS contest~~ WEEK #4 Mini-Challenge NO DAIRY~~

Dairy is any product made from COW’s milk.
Now to this week: NO DAIRY!! totally DO-ABLE!!! let’s rock this week cheerleaders

Let’s shoot to eliminate it from our diets this week and just see what happens~

Life without dairy is very doable and actually not bad Wink

Be sure to share you thoughts and results on this challenge.
AND let me know if you have any questions,
Michelle

p.s. A couple pics  to help inspire you:

Belief quotes:

“The thing always happens that you really believe in; and the belief in a thing makes it happen.” -Frank Lloyd Wright

“One needs something to believe in, something for which one can have whole-hearted enthusiasm. One needs to feel that one’s life has meaning, that one is needed in this world.”
-Hannah Senesh

SSS Week 02: Mini-Challenge NO BREAD

SSS Week #2 Mini Challenge- Eliminate Bread

Eliminate BREAD from your diet this week…notice anything?

Hope you are ready for a great week #2~ This week I have prizes for whoever post the most public #nobread photos, thoughts, extra info about reasons to cut bread out of your diet, etc…. To win simply #nobread and tag me in your posts @buffmother on IG and @Michelle Berger on Facebook to be sure I see it!

Winner gets a FREE bottle Seraglow https://www.kfmbrands.com/seraglow/of and a tub of BCAA’s https://www.hightpro.com/products/active-bcaa-regen!!

Are you wondering what is considered bread?? Honestly I want you to choose your own definition but in general terms~

NO BREAD simply means what YOU feel NO BREAD means, lol!

Bread= any baked grain product made with yeast

I want each person to define it for themselves.

It is about learning to realize there are other “good” carbs out there that are not bread. And learning that you will not DIE if you can’t eat bread, lol!

The goal of this challenge is to make you aware of that there are MANY other great carb choices besides bread to choose from. Rice, beans, sweet potatoes, etc…

Take this challenge as a prompting to explore other alternatives to bread for your carbs. I personally LOVE fruit for carbs. Also life without “bread” helps me to keep my gluten and yeast intake at a minimum~ which in turns helps eliminate bloat for many people.

REMEMBER! Don’t get too technical…just KISS (Keep It Simple Sweetheart)!!!

If you want to take the challenge up a notch~

One step further- eliminate all grains except for rice and oats from your diet.

If you wan to go even further- eliminate all grains from your diet

Personally, I don’t eat much bread anymore. I have found other better sources for carbs than grains. My tummy is much happier when I limit the amount of gluten I eat. For this week I plan to eliminate all grains from my diet including rice.

Have fun with this challenge and embrace it as a human experiment!!

QUESTION: *DEFINE BREAD…… MICHELLE???? Anyone???

IS ‘OATMEAL’ BREAD?
NO

IS ‘PASTA’???
NO

‘WHOLE WHEAT CRACKERS???
NO

Is a wrap bread?
NO

ANSWER:

In my opinion, it is a bread…but you can decide for yourself. Since it probably doesn’t have yeast ~ it is not really a “bread”…so if you want you can go by that rule. The key point is for you to open up your mind to other possibilities for food. When a food group like “grains” is eliminated, what do you eat instead???

Fruit

Veggies

All good stuff that we need more of :)

Have fun with the CHALLENGE…a Challenge is supposed to be CHALLENGING!!
Love ya,

Michelle

Working the Gams

Yesterday I worked my GAMS! or to the lay person my Legs! It was a surprisingly good workout since I was DYING from all my activity on Monday.  Here’s a short video I did talking about our week 1 and the MINDSET you need to succeed in this 70 day contest.

My workout~ 3pm
Warm up= air squats 30, jumping squats 2 sets of 10, light dead lifts 2sets of 95×10, stretching, front squats 45×15, bicep curls 45×15

Squats 95×10, 135×10, 155x10x3sets (first time since I was sick doing this many at 155!) some calves between sets- just body weight and hip twists 2 sets of 10

Dead Lifts 155×10 x3sets
hip ups 10 feet wide, 10 feet narrow x 2 sets

bicep curls 45×15
Forward Lunges 65x10x2sets
paired with good mornings 65x10x2sets
Ball full sit ups with 10# plate 20 reps

Knee Extensions 115×10, 140×10 x 2 sets
Hyper-extensions 15 froggy, 15 for booty (bent knees explosion)

Most of my eats:

1/2 tsp Apple Cider Vinegar in water
2 cups detox tea
4 eggs with tomato, onion and ham
Smoothie: handful blueberries, black berries, spinach, 1Tbs sprouted ground flax seed, 1 tsp chi seeds, 1/4cup callogen protein powder, 4 oz cherry juice, water
Carrot with Thermofuel
1 cup bone broth (chicken)
Leaky gut L-glutamine supplement
Chicken (roasted dark meat) and half an avocado
2 glasses wine
Cucumber water– so yummy!
PICKLE


That’s the best I can remember….I may have had something else?? Can’t think of it now though. Wine by the way is NOT ON PLAN…My DH has a wine account and brings home free wine too often recently. I got sucked into having some with him, because when he got home I was in the tub taking an EPSOM salt bath for my “NO FRUMP” act of the day.  Wine offered to you by a handsome man, while in the tub, who can say no to that??

Something I started doing this morning is fasted am bike– I need to SWEAT in order to release some of these toxins in my body!  I’ve not been sweating enough! Got in 10 mins, my legs are DEAD from leg day!

Gotta go, my DD texted me that she’s sick, poor thing!

-Michelle

Week #1 MINI CHALLENGE – take measurements/stats and pictures

SSS Week #1 MINI CHALLENGE – take measurements/stats and pictures

*** Be sure to begin with the END in mind, by reading through the form***SEE BELOW****

Congrats to all of you for making the commitment to join us in the “Super STAR Success” contest!!! I am so excited that you are so fired up to work hard for the next 10 weeks (70 days) so that you can really enjoy your Success during this SPRING!!!  Let’s rock these next 70 days and along the way ENCOURAGE and INSPIRE others to “Take control of their own body LIFE and LEGACY!!!”

Week #1 MINI CHALLENGE – take measurements/stats, pictures, + these  Additional ITEMS: share your starting thoughts, chart your hormones and journal/blog daily

Part 1~ Get fired up!! Mini challenge intro

Part 2- taking STATS :measurements and body fat calipers

Part 3- How to take your photos demonstration:


Let’s break these 5 KEY points down a bit-

#1-Take measurements, stats~ very important to use the same tape measure each time. I have a tape measure that’s sole purpose is for measuring bodies Snicker

~have the same person measure each time- I measure myself each time

~Be sure to note what cycle day you measure and what time of day also–it really makes a difference!

~Taking measurements is a great way to see if you are losing fat and gaining muscle- often times the scale will not reflect any change, but measurements show change

~Bodyfat measurements are optional, but if you do be sure to get the caliper mm readings along with the %. So that `when you compare you can see changes in the mm’s. Percentage reading are calculated using equations…these vary a ton! Personally I don’t ever figure my %, I just go my my caliper mm readings to see if I am losing or gaining body-fat. BF should also be done by the same person/same method/same circumstances each time in order to have an accurate comparison.

~ Here are the Measurements and STATS I personally take, the Specific ones you MUST TAKE are Located on the FINAL ENTRY FORM:

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

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

Caliper measurements (*these are the ones I like to track on myself and use to calculate my body fat, for further info on body fat measurements here is a link http://www.linear-software.com/online.html)

*Tricep:

*Thigh:

*Iliac:

Abdomen (I do this one for kicks, since I am an apple):

#2- Pictures

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

~Photo are best taken in good lighting (during the day)

~take them with the same suit on, from the same distances and angles, on a light background and in heels.

~It is best for you to take following poses all full body*:

  1. straight on arms at sides
  2. straight on arms up and flexed
  3. from behind w/arms at sides
  4. behind with arms up flexing biceps
  5. from the side
  6. model or movie star pose- have fun!

* do them both relaxed and flexed.

~Have fun and SMILE.

#3-Starting Thoughts:

Where are you in your journey?
What are your goals and aspirations?
Where do you see this challenge taking you?
Do you feel that you are fully committed to completing it?
Do you have and fear or concerns?
What is your REASON for doing this, your WHY?
Are you excited about your support group?
How are you going to stay focused and engaged for the entire 70 days?
Will you reward yourself if you hit certain goals along the way?
What other thoughts are in your head at the moment?
#4- CHART your HORMONES

GET to know your body~!

Chart how you feel on a daily basis…START NOW!!! Here is a GREAT chart to use straight from my book

#5- Journal/Blog Daily

~I like to use the Super STAR Success Journal during my “contest” to keep me on track towards success in every area of my life. The 10 Foundations contained withing my book “Hormonal Timing” are about more than my fitness

~ I love to journal my workouts so that they are more effective and so that I can see my progress in other ways than just my pics and measurements–”I got stronger!!!” or “I can run harder way easier now!!”

~AND also, I love to blog! I blog about whatever pops into my head, some days that isn’t much Laughing

But other days it is a longer more intense “pump up” session for my soul!!

~ it is so fun to have that journal/blog to look back at as a record of my life!!

REMEMBER that this contest is about being CONSISTENT not about being perfect~ Don’t feel you have to “do it all perfectly”…THAT’s impossible!  The key is to JUST DO IT, do your best and know that if you can consistently be a tiny bit better better this week than  you were last week you will be successful.  Keep moving forward!!  Don’t allow your self to quit!

KEEP it simple, take your starting stats and pics this week…get your workouts done this week, then repeat that again for the next 10 weeks.  the KEY is to stay focused and JUST DO IT for 10 weeks….  at the end of the contest, you’ll feel proud about FINISHING the contest!

NO QUITTING ALLOWED!!

LET’s COMPLETE the TASK that we started and get some GREAT SUCCESS!!!

YOU DESERVE IT!!!

LOVE,

Michelle

p.s. here’s the final entry form

“SuperSTAR Success” Final Entry Form (3 parts)-

#1-General INFO and Questions~

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

#2-Beginning/Ending STATS-

To enter submit at least the basic 5 measurements~

DATES taken-

Height:
Weight:
Bust:
Waist:
Hips:

I’d highly encourage you to submit more detailed measurements. These are what I have my training clients take:

Today’s Date:_________
height:_____________ weight:___________ age:_______
**Start of your last period date:__________
Length of last 2 monthly cycles (average is 28 days):
Today’s day in your monthly cycle (c-date)-

Please list the following measurements:
Bust (around the biggest part, women only):
Chest (just under armpits with arms down at your sides):
Waist (the smallest part):
Hips (the largest part of your butt):
Shoulders (around the outside of your shoulders with your arms at sides):
Biceps (relaxed at midpoint of upper arm):
Thigh (8” above Knee cap):
Thigh (12” above Knee cap):
Calf (7” below knee joint):

OPTIONAL- Caliper measurements (*these are the ones I like to track on myself and use to calculate my body fat, for further info on body fat measurements here is a link http://www.linear-software.com/online.html)
*Tricep:
*Thigh:
*Iliac:
Abdomen:

 

#3- Before and After Pictures
I need only 2 your most dramatic before and after shot in JPEG form.  Please take more but send only 1 of before and 1 after with your entry.

PHOTOS- take the following photos all full body a light background is best:
1. straight on,
2. behind w/arms at sides,
3. behind with arms up flexing biceps and
4. from the side.
*You can do them both relaxed and flexed. Have fun and SMILE.

 

At the completion of your 10 weeks, Be sure to e-mail all 3 items (stats, photos and questionnaire) to michelle@buffmother.com; I will respond that I got it- (if you don’t get a response, I didn’t’ get it).
Have fun!! I can’t wait to see the final Submissions for the “SuperSTAR Success” Contest!!
ALL FINALISTS= anyone who submits a complete final entry- you will get a FREE “BuffMother!” shirt


All about preparation– SSS: week 00

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

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

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

Here’s a coaching video that talks about PREPARATION:

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

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

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

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

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

Stock up on good healthy proteins items like:

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

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

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

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

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

 

 

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

will share during this contest.

Let’s get Prepared!!

I’ve  put a list of recommended materials here-

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

Thanks so much,

Michelle

SuperSTAR Success 2014~ Sign up NOW!!

The 2014 SuperSTAR Success Contest!!!

Official “Sign up” Click HERE

Details:

  • It’s FREE!! in our PRIVATE site www.TeamBuffMother.com where you’ll find tons of encouragement and support.Open to every WOMAN to join, please INVITE YOUR FRIENDS!!

  • 10 weeks of intense focus on getting you fit, buff, hot and just plain HOT!! We officially Start January 20th!! (ending day will be March 30th)

  • 70 days of support from Michelle Berger, founder of www.BuffMother.com through videos, emails, challenges, example training plans, article, success stories, chats and conference calls.

  • Additional support materials for training are available for a discounted rate for participants and extra special support for VIP Team BuffMother RallyRoom members

  • Prizes will be given for 1st & 2nd place finishers and free “BuffMother!” shirts to ALL final entrants

Join us, what do you have to lose except for some FAT?

Prizes*: Anyone who submits a final entry will get a free BuffMother! shirt
*THESE ARE ONLY FOR THE YEARLY TEAM BUFFMOTHER CONTEST~ 2012 event was Completed in NOVEMBER1st Place– a 3day/2 night day visit with Michelle Berger, BuffMother!! I will fly you to me and I’ll treat you like the SUPER STAR you are!!! PLUS “The Royal Treatment”~ you get all of my products FREE for an entire year~ Books, supplement, shirts,  6 week customized training and the Rally Room!2nd Place– The Royal Treatment~ you get all of my products FREE for an entire year~ Books, supplement, shirts, 6 week customized training and the Rally Room!and the Rally Room!
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 CONSISTENT!!!!Judging:
A panel of 5 judges (leaders in Team BuffMother) will pick their top 3 picks for the WINNER based on participation, results, attitude, their Super STAR quality and consistency. 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.
Suggested Participation:

  • Be an active member of the Rally Room (the judges of the contest are Rally Room leaders, so the more “visible” to them you are the better chance you have at winning)
  • COMMENT on the Video Coaching videos on You Tube- comments help me out a ton, Please comment!!
  • Blog your progress and encourage others in the contest within the Rally Room.
  • Weekly post your POA (plan of attack) for the next week AND do your best to participate in the “weekly MINI challenge”

Let’s see what we can do in 10 weeks of FOCUSED effort!!!
Go for it~ you can be a SuperSTAR Success!!!
I am ready to ROCK, How about you??
Let’s GET BUFF!!

Your Fellow COMPETITOR~
Michelle

Good Old Friends!!

Have you heard the new Dolly Parton and Kenny Rogers Duet “You Can’t Make Old Friends”??

 

…I am blessed to have many good old friends. Several of the trainers who are helping us with the Dr. Tammy 90 day Challenge are my good friends who have graciously helped me out by offering FREE training services to the 6 challengers in the 90 day weight loss Challenge.

We just wrapped up week #9 on 1/7/14 The weight loss has been AMAZING!!
Patrice 185  Down 25
Kate 294 Down 46
Sarah 212 Down 29
Deek  278 Down 26
Vera 208.4 Down 34
Tyler 205 Down 46

 

MOST of the SUCCESS of the Challengers is due to the insane effort of their dedicated trainers…thanks so much Lylna, Mark, Jermaine, Brandy, Thaiser and Wes !! I can’t even begin to express the gratitude I have for my good friends!! I expect us all to be friends forever!!  If you are local these trainers are the cream of the crop and you’d be lucky to hire them as your trainer!!

Here’s a fun video featuring myself plus some of the challengers and trainers:

Contact info for the Trainers (local to Northwest Arkansas)

  • Deek’s Trainer= Jermaine Petty former pro-football player trains at Athletes Plus of Springdale #(479)751-8437
  • Sarah’s Trainer= Brandy Goddard offers private or group training in Fayetteville plus teaches classes at both FAC and Catalyst #(214)616-8860
  • Kate’s Trainer= Lylna Thao a MMA fighter who teaches a women’s only class every Tues and Thurs night in Rogers plus does private boxing lessons 7 days a week #(479)685-3975
  • Vera’s Trainer= Mark Conner loves personal training in the off season of his well established Landscaping company in Rogers #(479)936-0052
  • Patrice’s Trainer= Thaiser Taylor owner of GoPerformance in Bentonville #(407)401-4262
  • Tyler’s Trainer= Wes Sharp owner at UFC gym in Johnson/Fayetteville. Classes available to kids, women and men. #(479)249-8899
  • Alternate Trainer= Elton Ford former Razorback of Fayetteville #(404)840-8217

Track and SANDWICH day :)

Had a good mother’s day– took the day off of workouts, but I was certainly actively resting.  I did a good amount of raking, other yard work and walking.

The Contest post for today-

Today’s plan is to hit the track in after a bit- I need to run and run fast!

I’ve not tried to run at the track during the school day yet– so hopefully I can access it   I also have to “film” the HAM butt sandwich today along with a couple others so you can “see” what I mean by the sandwich acronyms, lol!

I’ll do my REAL leg workout tomorrow!

 

In other news~ I got my period yesterday. It was a whole 28 day cycle again– LOVE IT when my cycle makes it the whole 28 days~ I weighed 128 yesterday and today I have some cramps but I expect they’ll pass after a bit.

 

Anyhow, I’m off to have a GREAT DAY!!

Love ya,
Michelle

p.s. I got the videos done~ please like, comment and share them

the “HAM”

the “SUB”