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Finish Week 1 STRONG~ SSS 01

Let’s Finish Week #1 STRONG– weekends can be tough, but if you can stay strong through it you will set yourself up for getting results in week #2!!

I am going to be STRONG this weekend~ Ladies let’s keep our mojo STRONG all the way through week 10!!! (can you tell my “truth hammer” for is STRONG?)

At the end of each week you’ll find a place in your SSS journal to summarize how you did that week and make a plan of attack for next week:

 

Homework for week 01~

  1. Be sure to do Mini-Challenge #1 take your STATS and STARTING Pictures.
  2. Get your WEEK 01 workouts done– take a JUST DO IT mentality– Any movement counts!!

Stay engaged and accountable by posting a comments and encouraging others– that’s how I stay STRONG!!

Your STRONG friend,
Michelle Berger

P.S. If you missed any of the info for the week, you can always find it on my BLOG~  Here’s a nice summary for you….

6pack of PEPSI: “Fab Abs” Day 17

Wednesday Feb 18th; Day 17 Repeat day 8- 6pack of PEPSI: “Fab Abs” Day 8

Today’s Fab Abs workout challenge is to have a 6 pack of PEPSI~
“6 pack of PEPSI” repeat this circuit 3 times

P= Plank: 20 seconds
E= Eccentric abs on ball: 10 reps
P= Pump Ups: 10 reps
S= Slip drill: 10 reps in each stance
I= Itty-bitty ball crunches: 20 reps

Once you complete it PLEASE post a comment here and on the video, thanks a bunch!!

-Michelle

 

The Key to your Motivation is to Encourage others!

www.BuffMother.com

6pack of PEPSI: “Fab Abs” Day 8

Today’s Fab Abs workout challenge is to have a 6 pack of PEPSI~
“6 pack of PEPSI” repeat this circuit 3 times

P= Plank: 20 seconds
E= Eccentric abs on ball: 10 reps
P= Pump Ups: 10 reps
S= Slip drill: 10 reps in each stance
I= Itty-bitty ball crunches: 20 reps

Once you complete it PLEASE post a comment here and on the video, thanks a bunch!!

-Michelle

 

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Sunny Sunday

Hey ya ladies!! Hope you are having a SUNNY SUNDAY!!

S2S- day 42: Final day…What’s next?

Yesterday was a workout success-

20 mins fasted on the bike,

a chest/triceps and abs workout +100 lunges 65# barbell forward lunges x60 and 40 stationary ones.

Then I ran hard My focus was more on “steady faster pace” vs. intervals- It was tough, but good!  During the run I was questioning my desire to want to push through the pain enough in order to train for a track meet…training for performance is WAY harder than training to look good!  It’ll be a challenge for sure!  here’s a pic I took of my legs– just wanted to see how they change if any during the next 8 weeks of track training.

I will have to STEP-UP the focus on my food intake and am really considering getting a body bugg, fuel band, body media or “fit bit” type thing to wear. I’ll may check into that more this week.

 

www.bodybugg.com

http://www.nike.com/us/en_us/c/nikeplus-fuelband http://www.underarmour.com/shop/us/en/armour39 http://www.fitbit.com/ http://www.nuskin.com/global/l…_fit_armband_pip.pdf http://www.bodymedia.com/?whence=

 

Then after that I practiced softball with my twins a bit.  They are getting so much better ever time they practice!   Once we came inside Travis and I had a little “date” to watch the TUF finals~ so I got dolled up for him:

Today is cycle day 1…I am so happy that I had a 28 days cycle this month~ YAY!  I love longer cycles~ they are so much easier to deal with!

I attribute the longer cycle to being very consistent with my vitamin/supplements and keeping my carb intake on the lower side!  NUTRITION is vital to having proper hormone production.

 

I’ll plan to take my final contest pictures/stats on Wednesday or Thursday they’ll also work well for my “starting buffing” pics!

My day will be spent OUTSIDE today!!

It is too beautiful to be in the house~

I’ll see you tomorrow!!

Love,

Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Kim our “28 Days of Chirstmas Winner!!”

28 Day Christmas Challenge Contest WINNER!!
HI!! You are the WINNER!!
Congrats and thanks so much for your SUPER participation via my BuffMotherPage on facebook!! You were a stand out during the entire contest and I love your willingness to share your passion for fitness with the world!!
Thanks and Congrats~
Love,
Michelle Berger
Kimberly Of NY
I am 41 years old
I have 2 children (13 and 11)
  1. How do I feel the 28 days of Christmas Challenge helped me during the crazy holiday season?
    The contest helped through a lot of stress this time of year. Gave me something to focus on instead of worrying about things I wasn’t in control of right now. I am someone who loves     to give gifts. Deciding, finding, and giving a gift is one of my favorite things to do. We had to cut back a lot this year, so I was unable to ‘give’ as much as I would have liked. The     contest helped me deal with the situation and focus on things that matter more than monetary things. The kids stepped up and helped as well. A great holiday!
  1. Summarize my performance in this contest…
    I realized early on during this contest that even though I was working out most days I wasn’t pushing myself as hard as I could. Reading other Buffmother posts helped me see that.     So I began looking for and planning tougher workouts. Now I am trying new gadgets and heavier weights. Trying hard to think outside the box and give it all I got. Thanks,     Buffmothers!
  1. Are you happy with your results?
     I was very consistent and on track with my workouts throughout the challenge. Had a strong start with my eats, but had trouble Christmas week. Getting back on     track as type this. This is my 2nd contest and I always feel that my results could have been better. I put a ton of effort into the contest, but there is always something I could have     done differently or better. Always a work in progress. So overall I am happy with the things I have learned along the way, but I can do better each day.
  1. Encouraged by? Denyse W. and Suzi V.. I love our dynamics as a group. We work well together for accountability and encouragement. Inspired by? Robin W.. I love her enthusiasm, dedication and sense of humor. She has been a great addition to the group. I look forward to seeing how far she can go.
  1. I shared my pics most days on the Team Buffmother and the Buffmother sites. Lots of fun!
  1. In closing: As usual, I thoroughly enjoyed the contest. It is an amazing thing to have so many wonderful women to discuss common interests with and help those women when they need a word of encouragement. I enjoyed the workout proof pics. A great add on to this contest. Gave us a chance to show a different side to ourselves, open up and be creative. The occasional questions you passed along to us was helpful to me as well. They made me pause and think. I started a separate journal to keep those answers to look over when I need to regroup or refocus. I’ve made so many great friends these past 6 months. Can’t thank you enough, Michelle Berger, for changing my life. I have my goals set for the new year and a renewed focus on what I want from my life. Thank you!

Here are several of Kim’s “workoutproof” pictures from the contest~

Forgot to post day 1 here, too. Stats done this morning. Eating lots of protein and veggies today. Looking forward to fruit as my treat later. Waiting for DH to come home for some P90X plyo. Wonder if he will come home. Lol! See ya’ll later:)

 

#workout proof 2…p90x plyo style

#workout proof 3. Love my photo helpers 🙂

#workout proof 5. Almost didn’t happen, but abs are done!!

Hot weights instead of yoga today. Very warm workout with the wood stove going. #workout proof 6 legs and abs day.

Added more reps to my burpee workout challenge. My shoulders were on fire!! Also completed 30 squats for the squat challenge. #workout proof 8, part 1. Everyone keep up the great work!!

Tried something new for abs. DH took video. #workout proof 10. Total of 5 exercises. Love them!

Workout felt great today (except for IT Band)…I am stretching daily. Squats with bicep curls in between sets and ab intervals. Gonna feel it tomorrow. #workout proof 12

Love, love, love Zumba Sentao! Especially with my favorite instructor. #workout proof 13 — with Anna Rivelo.

Ladder drills with DD for some outdoor fun. #workout proof 14

Got ’em! Love my Sassy Socks from Heather Dobbs O’Callaghan. So warm and snuggly. Have to keep an eye on my DD…she wants them:) Thank you so much! #workout proof 16 bis/tris maxed out #buffing phase #Buffmother

 

#workout proof 17…leg day. #Buffmother and my new favorite shirt. Keep up the great work girls!

 

Yoga and squat day here with my snowman guy 🙂 #workout proof 18

 

Abs and squats day! #workout proof 20. Eeked out my workout…feel a little better now. Have a great day!

Elliptical, abs, and 100 squats for #workout proof 23. Sassy socks make working out lots more fun :))

P90x cardio workout. Was finally able to push myself harder. Feel great! #workout proof 22

Was feeling stressed this morning, so I kicked booty with a shoulders, back, bis, abs, and squats workout. Nothing will stop me now. #workout proof #buffmother

#workout proof 27 of shoulders and tris, squats, abs, and a little cardio. Finishing strong!

Is it really Friday??

Last night I took 6 young ladies to the Hobbit.  It was a long sit and made for a late night….the Hobbit was decent, a bit too many CREEPY Creatures, confusing for those who don’t already know the story (the lord of the rings tie in’s were assumed) and I thought that is should have had an ending regardless of if it’s the first of 3 or not. I’d give it a B-

The girls seemed to have fun, so that’s what mattered!

Yesterday’s workout was a success~

Chest/Tricep/Abs/Intervals and CLEANING* workout

*my workout took FOREVER to get done because I got distracted with cleaning, organizing and putting together a dumbbell rack while I was in the middle of my workout

Bench 45×10, 95×10-12x3sets push ups- 3 sets Incline flys- 30’sx10, 35’sx8x3sets Dips (on dip station)- 10, 8 Tricep extensions- 45#’sx12x3sets Bicep curls- 45x12to 15 reps x3sets

Abs between sets- knee ups on power tower, knee ups on bench, sit ups

Then I did intervals on my upright bike.  It had been forever since I did them~ and was a good workout!!

Today we have errands to run,  a couple Dr appts and have to bring the cousins home….not sure on the workout?? If I do anything it’ll be legs or a run.

From the looks of everyone’s new year excitement, we’ve had a very successful week #1 to the year!!

TGIF!~!!

Love, Michelle

michelle010413

Before I forget…

Before I forget….I need to blog my workout for today.

I got up and actually did fasted cardio The yay yippee guy 20 mins with 6 intervals of 1 min each in there on the Upright bike.
Then I ate a bit and went to the gym for a good chest, tri, bi and abs workout.

Warm up r-bike 7 mins
bench
45×15
20 push ups
95×10
115x10x2sets
115×6

2 sets Crunches on bench with feet on bar between

Laying down hammer press machine
90x8x2 sets

2 sets Knee ups on bench between sets

Incline Hammer press
90x10x2 sets
2 sets of Sit ups between sets

Dips
9

Incline flys
35’s x8

Tricep exetensions (skull crushers)
55×6
45×10

Cable flys
30x10x3 sets
pose down biceps between sets
30×10
40x10x2sets

Tricep push downs
95x10x2
bicep cable curls
60×15

10 min on elliptical

Then done…
Got home and posted my c-day 2 thru 6 vlogs and took my S2S pics, c-day 7 video and a bit more video….then we went to Wal-mart and bought a christmas tree– we got a pre-light one for $68 bucks~ we just finished putting it up without any decorations~ I’ll have to them out of the attic, plus buy some other ones…my decorating ability is very lacking~ so I basically let the kids do it. The snickering dog

Earlier today I got to talk to Lisa, she sounds like she’s having a blast!!!
Good to hear she finished GREAT!!

Off to bed, I am beat from all that cardio~ I am NOT used to it!!!

toodles,
Michelle