Fab Abs Day 0

Today is Day 0 in our “Fab Abs” challenge! During the Challenge EVERY DAY has a FAB ABS post, please follow along and comment on the posts for accountability.

This post contains a DIET for you…so that you can have OVERALL SUCCESS in addition to our ABS focus!

Here is more INFO and Instructions-

  • A quick link to each FAB AB challenge post is found on this page   — take 1 day at a time please– read, do and comment daily PLUS, Please feel free to share the post.
  • Strive to apply the info to your day immediately! Try the exercises, think about your midsection, be focused on causing change, JUST Do it!!
  • This challenge encourages you to submit before and after pictures at the END of the challenge.  The photos should capture the area of focus– from your mid-chest to just below hips is about perfect.  A FRONT and SIDE photo are required you can choose any attire you’d like but strive to wear something that could show progress (for example; a bikini, sports bra and shorts, tight fitting tshirt/tank, etc…).  STARTING and ENDING shots should be in the same clothes, taken in the same location if possible and in similar lighting and angles.
  • this is a “Challenge” so there are no official Prizes or Winners however, anyone who has great success may be asked to be featured as a success story….those individuals will get prizes (a shirt? or set of books?)
  • I’ve put together a tentative “Calendar” of info for you that you. Please “print it” so you can stay engaged and ON TRACK!! It’s located HERE:


As promised, here’s a STRICT diet to help you reveal your ABS!

“FAB ABS” Diet :

A lot of results can happen in just 28 days of working out but if you really want to get results you need to FOCUS on your diet also.  For this contest we will have a “Daily Diet Focus” and OVERALL “5&5+” Diet goal:

OVERALL “5&5+” Diet goal:

By “5&5+” I am referring to serving guidelines- let’s put are focus on what TO Eat in a day vs. What NOT to eat:

5 proteins servings daily
5 Fruits and veggies

+Plus FAT = what ever FATS come with those proteins, fruits and veggies (meat fats, dressings, oils, butter, etc…)

Don’t go overboard with “extra fats” and be WISE about your food choices- but PLEASE enjoy your food and fats in moderation. They are good for you and needed for a healthy body! (FYI- this 5&5+ fits perfectly into my hormonal timing diet recommendations for buffing …more info on that is in my books)

Like I said-“FOCUS on what we CAN EAT vs. what we can’t- FOCUS on Solutions!!!”


5 fruits/Veggies is the goal- CARBS are in many fruits and many veggies

it’s up to you on how few carbs you get in by the selections you make-

In an optimal weight loss “buffing” style diet (the 5-3-3-3)- you’d want about 3 of the choices to be CARB based (like fruit or complex carb veggies like sweet potatoes, etc..) and the other 2 from greens

BUT PLEASE let’s keep this simple! If you focus on 5 Proteins &5 fruit/veggies + the accompanying Fats you will lose weight!

NOW a bit more housekeeping, I believe in beginning with the END in mind~

At the end of the Challenge please submit a “Fab Abs”  28  challenge Final to or on your blog titled “Fab Abs Entry for __________ (your first name and last initial)”

user name:


Starting weight:
Ending weight:


Starting waist relaxed:
Ending waist relaxed:


Starting waist sucked in:
Ending waist sucked in:


*Optional extra stats can be included like cycle day, caliper or body fat measurements.

Starting Front photo:
Ending front photo:


Starting side photo:
Ending side photo:


Thoughts about the contest~ a short essay about how the contest helped you, what your favorite info was and your progress during the 28 days:


Thanks and Let’s get FAB ABS!!







This week my brain has been overdrive.  I’m trying to figure out the direction I want to take in my business.  What amazes me about where I’m at is that I have TOO many options.  I don’t think most people can say that!  I’ve gone back and forth- should I dive in- hire help, attack all angles? OR should I scale back and focus my effort towards one specific goal?  I’m at a crossroads I can’t continue on down the same path….Change must happen.

Today was all about business branding and tough questions, like: “What photos are too sexy? What is the message I’m selling?  What is the true mission?  How do I stay true to myself while conforming to a markeing model?”…Guidance from ABOVE is where I need to go with those issues.

Despite my brain being on overdrive, I had a good day.  I got GRAZED by a head cold, so I slept in…I feel good and know I’ll be feeling 100% by tomorrow.

Today’s workout was Chest/Tri’s and intervals with my son Gunner.  We were both texting while trying to workout– that doesn’t work the greatest.  In the end it was the perfect workout for today.

It’s time to get the kids to bed, I’ll see you in the morning!



Let's See…

I’ve been a busy lady today- I’ve been promoting our Team BuffMother Event! I’m very excited to get to see so many of you there!! YIPPIE!! Please share the link about the event with your friends

Today was my notorious SUPER LAZY, TIRED, UNMOTIVATED cycle day 4… It’s so odd, I feel so good overall (unless flo is heavy) during cycle days 1, 2 and 3- then day 4 is always the same- I feel totally exhausted! Then cycle day 5 it’s like a flip gets switched and I am on top of the world!

Yesterday, I never reported my workout- it was a stellar one! I am so sore from it!


135×10 from floor each rep Conventional
135×20 stiff (10) + 10 semi conventional

Smith Lunges
70x10x4sets (switching angles and some on step)

Leg extensions
4 sets

Leg curls

Knee ups on roman chair- 2 sets

Then I ran outside 2 miles- i thought I was going to die!

last night was Gunner’s last game for the season with the Ravens- they lost in the semifinals of the playoffs. Gunner played GREAT!! and the good thing is He’s on the all star team so football is not totally over for him- He really loves it!

Okay, time to get the girls to bed! And me too on this final boosting night!! Time to start buffing tomorrow! YES!!

Sleep tight,


Bench Press Video

BuffMother — September 04, 2009 — How to Bench Press by BuffMother, Michelle Berger. Michelle brings you through proper form, key tips, several workout sets of Bench press.

Category: Howto & Style


Basic Form
Alternate View of Form
Advanced Form
Muscles Utilized & Alternate Grip Options
Adding More Weight
Rest or Active Rest Between Sets
Different Equipment or Environment Factors
Spotters & Safety


Hi. I’m going to demonstrate bench press for you. This is a traditional bench press setup. You have a bar, a big barbell, this barbell weighs 45 pounds, so just for your reference most people when they start benching they need to start with just the bar.
So I’m going to show you first off to start, with that. So you just lay back, careful not to hit your head – get underneath the bar. Have your hands a little wider than shoulder width apart and lift the bar up. Now you want to make sure the bar is basically over, right over your neck, and as you lower it down you want to lower it down at an angle to down – to right to your chest or just below. I like to come right below my boobs, and then push back up. So it’s kind of an arc angle.
Now when you first start you’re going to be really wobbly. I always start with a warm up set, just to get my muscles warmed up so I don’t hurt myself. And I’ll do many reps. I might change the angles and just get the stretch going for that. So that’s a good way to start your bench workout with a good warm up set.
Hi, here’s a little bit different angle for you just so you can see the arc that I do with the bench press. So as you’re underneath the bench – like I said grab just a little wider than shoulder width apart – make sure your feet are planted on the floor, bar right above your chin and neck area. Ok, so that’s where you start. Now you lower down nice and slow, you want to come down just below your boobs, like on your chest, right in here, this is a great place. Then you push back up to right in line with your neck again. So you have a little bit of an angle. Now this utilizes your natural range of motion.
Now to accentuate this if you arch your back up just a little bit and get your back involved you’re going to have a much stronger bench by doing so. You can see I have my back arched, I’m utilizing some of my back muscles, my feet are still planted on the ground, my hips do not raise off the bench.
So as you get stronger you’re going to find that you use more and more of your upper body than just your chest. But this is mainly for your chest muscles, you’re also are going to feel it a lot in your front deltoids and your triceps. Now if you widen your grip you’re going to feel it more in your chest and your front delts. If you put it a more narrow grip you’re going to feel it more in your triceps – your triceps are right here – so that’s just a basic demo on how to do a bench press. I’m going to go ahead and put a little more weight on here and show you some of that.

Alright, now that I’ve gotten a good warm up by stretching and doing a couple sets of really light weight bench I’ll go ahead and add on a little more weight. Now 95 pounds for me is pretty much where I start off on my active sets.  So this is 25 pound plates on either side, plus the 45 pound bar so it’s 95 pounds all together. Just want to make sure I get nice and set, arc my back up, make sure I place my hands nice and firmly, keep my wrists straight, weight up above my chin, and then lower down, touch my chest and push back up. Inhale, exhale, inhale, exhale. 
Alright, so that was a good active set, I really started feeling it in those last few, but this isn’t a super challenging weight for me. I’m trying to do sets of 10 so I’m going to go ahead and put 5 more pounds on each side for a total of 105. And that should be good for another set, the next set of 10.  So in between sets I’m going to rest about 1 to 2 minutes. Now it just depends on how hard I’m working, and whether I’m buffing or boosting on how long I take in between. And sometimes I’ll do some bench dips in between just to keep my heart rate up and to get in a little exercise especially when I’m buffing. Another thing that I like to do between sets is to bring my knees up to my chest on the bench. This is a great exercise for your abs called knee ups – bench knee ups. And another thing that I really tend to do a lot during my benching is stretching. A great stretch for you to do is just sit on the side of the bench, reach behind you on the bar and feel that nice stretch right in here. Make sure you do the other side also, stretch in here. Another great stretch to do between sets is just laying down and simply putting your arms down on the bench stand behind you and stretching – pushing into it and then relaxing and then pushing into it again. Then bring your arms down, grab them underneath you and shake it out there. Ok.
So I’m going to add 5 more pounds to each side here – lets see if I do have 5 pounds. I don’t have any 5’s. Ok, then I’ll just add ten. I don’t have any 5 it looks like, there are just 2 ½’s. So we’ll do this, this is 115 pounds.  I’m going to try to do this 10 times. I don’t have a spotter, so I have to really know where my limits are. I’m very seasoned at benching, so I know where those are. One more.
Ok, one thing to point out is that I’m not used to this bench. I’m used to working out at the gym and the bench there is different than this bench. So whenever you’re changing a situation or environment with a little bit different equipment, know that you need to be prepared to not be as strong, or as confident or feel as good doing that exercise. So it’s all about adaptation and your body getting used to it. I’m used to a bench that’s a little lower to the ground and also a stand that’s different.
You might have noticed I bashed into the stand, you don’t want that to happen, because, you know,  that’s a good recipe for disaster.  So you really want to be careful, and that’s why you should always have a spotter, especially when you’re doing heavier weights. Like I said, I’m very seasoned at doing the bench press, I know where my limits are, I know when it’s time to stop. But even then I don’t lift with collars on just for that fact. If I was alone, the weight is stuck on me and if I have collars on I have to roll it all the way down my body. Without I can just dump them off on either side and then get the bar back up. There’s advantages and disadvantages to using collars. I honestly don’t use them except for on movements where I’m moving a lot – say like an explosive power move, or a lot times with lunges and stuff like that.
So really, safety is key when you’re doing bench. Always err on the light side. And have fun doing it. It’s a great exercise for your whole upper body. Without it I would be lost- I wouldn’t be in strength training like I am. I love the bench. It’s probably my number one favorite exercise at the gym. So have a good one, make sure you try this out. And let me know what you think and if you have any questions. Talk to you later!


"Sexy in 70" (SX70)- STATS and Pictures

“Sexy in 70” (SX70)- STATS and Pictures DEMO VIDEO

“Sexy in 70” (SX70)- STATS and Pictures -INFO
You will need these stats and photos for your final entry-keep them in a safe place or feel free to post in the Rally Room (our safe and private and women only community!) -please don’t send them in to me until the 70 days are complete.
Please be sure to  take these standard 5 measurements:
  1. WEIGHT*: 123.2 at 6pm after my workout before I ate
  2. Bust: 36
  3. Waist: 26
  4. Hips: 36
  5. Thigh: 19

*be sure to note your CYCLE DAY also!!!  It makes a BIG difference!

Today’s Date:__4/5/10_______ height:______5-7_______     weight:__123_________ age:__34_____
Today’s cycle day- 10
You can take these detailed ones that show more about muscle gain and fat loss-  the more measurements the better 🙂
Please list the following measurements:
Bust (around breasts the biggest part):36
Chest- relaxed (just under armpits above breasts with arms down at your sides): 32
Chest- flexed back and chest (just under armpits with arms down at your sides): 37
Waist- relaxed (the smallest part): 26
Waist-sucked in (the smallest part):25
Hips (the largest part of your butt): 36
Shoulders (around the outside of your shoulders with your arms at sides): 39.5
Biceps (relaxed at midpoint of upper arm): 10
Biceps (flexed at midpoint of upper arm): 11
Thigh-mid (about 8” above knee cap): 19
Thigh- upper (about 12” above knee cap):19.5
Calf (about 7” below knee joint): 13
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), 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.
Caliper measurements (*these are the ones I like to track on myself and use to calculate my body fat, for further info on body fat measurements here is a link
Abdomen (I do this one for kicks, since I am an apple):6

NOTE~ this is a super detailed STAT list…I like taking a ton because I don’t change much at this point

My Starting pictures:

Sexy in 70

Thursday is a ROCKin’!!

HOLY cow!!! I am so on fire today it can’t possibly be “tired Thrusday”…
anyhow~ I have been in a super mood, have good energy, a ton of focus and the scale was so nice to me this morning– 125.7!!Just a few more days to see a real 125 (my goal for Sunday)!!!! I am gonna make it, maybe even see a 124~ that’d be amazing!!

So far my workout has been this:

Back/Sh/Bilat pull downs (regular machine wide overhand grip)
paired with knee ups on roman chair
50, 40, 30

Assisted pull ups- super focus on negatives
paired with cybex shoulder press sitting backwards

Cybex lat pulls
paired with hammer machine bicep curls

Wide cable lat pulls on knees
50 each sidex10 together, 10 each side
60 each sidex5 together, 10 each side, 5 together
60each sidex5, 5 each side twice :)
paired with posedown bicep curls
30each sidex10×3

Seated rows
paired with hanging sit ups
15no hands help, 30 hands help various angles
10 no hands help, 20 hands help
roman chair knee ups- super focus on lower abs
25 reps

Here in a bit I am going to do my lunges outside and possibly some intervals outide somehow…I just ran yesterday, so no running today.

OH and my back feels quite a bit better today- the chiro yesterday may just have POPPED it back into place–I sure hope so!!!-M

last 2; next 2

www.BuffMother.comWell I have thoroughly enjoyed the last 2 weeks of my workouts…coming back from 2 weeks off I’ve felt FRESH and my body has been LOVING my workouts. I’ve just been lifting and doing virtually no cardio…the only time that can count as cardio has been my warm ups on the r-bike smile

If you have never tried “just lifting” you should! Remember that lifting does burn a ton of calories (often times more than cardio), is good for your heart, your joints, your bones, your cholesterol, your hormones, your flexibility, etc… Don’t feel that you ALWAYS have to do traditional CARDIO to lose fat or weight…that’s actually a lie.

Back to my report…
I only missed 1 workout during the last 2 weeks (a chest/tri one)…that was on Monday when I was just WHIPPED for some reason.

Anyhow, the creatine I took served its purpose and helped me to not get sore…I stopped taking it on Tuesday and I am MUCH sorer this week.
The NO cardio has really helped my ankle sprain heal…It has now been 2 months and it finally feels about 90%!
My booty challenge is going GREAT!! I KNOW my butt looks way better than it was 2 weeks ago The yay yippee guy I’ve really loved the 100l unges and 100 squats…I’ve been trying to do several varieties to hit my booty from all angles. Another thing that I KNOW has helped my butt are CATS, they really help create a good lumbar curve in my back and that helps the booty look lifted The Poser

My POA for this week (same for the next 2)
M-Chest/Tri/ABS/Booty INTERVALS (run)
W-BACK/Shoulders/Bi’s INTERVALS…boooty too!
Th-Chest/Tri/ABS Booty Intervals (run)
S-am fasted run then possibly lift back/sh/bis….DATE to Local CAGE FIGHTS!!

My lifting will be more of a circuit style (but still HEAVY) and I am shooting for my workouts to last no longer than 60 mins total…so short sweet effective and sweaty!
My Goal is to end the week at 124 for my date…I am 128 today, but bloated and toxic at the moment…my “REAL weight” is closer to 125.

Well of to REST,

Booty Kill!!

bad A$$ buffing rocks!
I tell you what I feel GREAT–long and lean and loving it–NOTHING beats being buff, well maybe good sex does, lol!

Okay, today’s goal was to kill my butt– I’ll let you know tomorrow if I can move:
warm up 20 min on the r-bike: had to “save” a man on the bench press he couldn’t get the weight up, was laying there stuck, looking around–so In swooped “THE BUFFMOTHER” duddda!! to save the day!!
poor guy he, seemed very embarrassed that a girl had to help him, lol.

On to my wo
45x 10
45×10 full
*paired with rotary calf 170x10x4 (various foot positions)

Barbell lunges
paired with bent over leg curls

Dead lifts(stiff/Romanian)
155×8 conventional
paired with abductions

Smith Lunges
paired with
decline bench abs
2 sets till failure (about 40-60 total:various angles and concentrations)

Butt squats

Then I saw one of my little princesses looking out the childcare window–so sweet and thought, “I am gonna go home to spend time with her–my booty has been worked hard enough for the moment.”

So now I am home on the computer, AKKK! gotta go get some snuggle time in with the kiddos b4 I have to get supper going.

Have a great night,