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SSS week 03- Mini Challenge: 100 Lunges

SSS Week #3 Mini Challenge- 100 lunges a day!!  Your mini challenge if you choose to accept it is to do 100 lunges each day this week!! That’s 100 total, so 50 each leg.

This week’s mini-challenge is one of MY FAVORITES!! To do 100 lunges a day takes mental and physical determination~ BUT I know you can do it!!!!

the way I approach the lunges are to use a VARIETY of types of lunges and to not get over zealous the first few days of the week  Most days I will opt to do just body weight lunges, but on my leg days I’ll add weight for sure.

For example:

  • On leg days- I HIT my lunges hard with WEIGHTS
    Weighted walking ones- weight on back or holding DB’s
  • Barbell Lunges
  • Smith lunges
  • Super booty smith lunges
  • On non-leg days – I do body weight lunges mostly of the walking or stationary ones.

Some variety of lunges you may want to try:

Stationary Lunges
Walking Lunges
Jumping Lunges
Side Lunges (including Skater and Jumping Side)
Box Lunge with Dumbells
Box Lunge (3 variations) body weight only
Forward Lunges
Backward Lunges
BB Foward Lunge (includes Russian variation)
BuffMother! Smith Lunges (butt emphasis)
BuffMother! Smith Lunges (basic)
Starter style Walking lunges no weight

A key point to keep your lunges working your booty is to focus on using your front leg for the majority of the movement.

And the KING of lunges for the booty have been shown to be WALKING lunges :)
You will feel them TRUST ME!!Laughing

To get more emphasis on your butt rather than your quad, remember to use your front leg for the motion and also leaning forward (chest to knee) adds extra booty emphasis.

have fun doing your 100 a day!!
Rock that Booty!!!
-Michelle

~~~~Here are some example workouts and how I fit in 100 lunges on this Mini-Challenge~~~~

Did my lunges just now~ 100 for today
also, a chest/tri/running treddy intervals workout at the gym

yesterday- ran outside and 100 lunges

Keep up the GREAT attitude about The LUNGES- it is more of a MENTAL exercise than physical–GET IT DONE, prove to yourself that you are a BUFFMOTHER!!

Love ya,
Michelle

~~~

Booty workout day~

Warm up
r-bike 5 min
Squats (push through heels, focus on using glutes to lift weight)
45×12
95×12
135×10
155x6x2
135×10

Walking Lunges
60# barx15
30′sx15
60# barx15
30′sx15

One set walking calves

Butt Squats
90x10x2
110×8
110x10closer stance

Smith Lunges (alternating starting leg)
90×10
140x6x2
90×10

Bent over leg curls
60x10x2

Keep up the GREAT focus,
Michelle

~~~

As for my workout, I Got it done, despite…feeling like I was a big weakling. I have a photoshoot tomorrow and I typically deplete myself for shoots because I like looking ripped and small…since we all know the camera adds 15 pounds

Here is my measly workout:
warm up 13 mins r-bike
lat pulls
130x10x2
150x10x2

Hammer bicep curls
45×10
45×8…I hate bicep curls!

Pull ups
7, 6.5

Standing Military
in front 45×10
behind 45x10x2

Barbell bicep curls
45x10x3

lower back extensions 2×12
knee ups on roman chair 25
knee ups on bench 30

Seated rows
80x10x2 full extension
90×10 super squeeze at end

13 mins on elliptical- high resistance focus on glutes – only 2 hard intervals in there. Ran out of time
I still have my 100 lunges to do today~ I will get them done, just not right now, lol!

Have a super Thurs night~~

Michelle

~~~

Well, I did legs today~ boy I love a good leg workout….My favorite workouts used to be chest, but these last few months~ LEGS totally rule my world.

I love working legs (and BOOTY) because of the RESULTS!! The positive changes I’ve seen in my legs over the last 2 months are UNREAL!!! The time while I was training for my 800m race, I couldn’t lift much with my legs for about 2 months and it ended up showing…don’t get me wrong, my legs looked great, worked great and felt strong…but they were different than they were prior to slacking off from my workouts. Now from LIFTING HEAVY and close to twice every week, I have less cellulite, less fat, more shape to my booty,etc….now than 2 months ago and I am SO EXITED!!!!
:yay:

I only had an hour so I did the MOST important moves~
5 min warm up elliptical
Squats
45×10 plie
45×10
95×10
135x10x2
155×5

Walking lunges
60#x30 steps
60#x30 steps…some extra BIIIIIIIG :)

Seated calf raises
90x10x3

Dead Lifts
135×10 stiffer legs
135×10 more bend in knee- romainian

Kneeling leg curl
25x10x2

Leg press
180×20- super booty squeeze
270x10x2
Calves betweens sets :)

Smith Lunges
70x10x4 on step
Leg ups on R-chair
15×2
Booty back extensions
20×2

Time was UP!!

Gym Angel Products & Review

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~~~~~~~

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I’ve been using this product for over a month, at first I was skeptical but after the first couple half doses of 1 pill I increased to the full dose of 2 at night before bed. I felt it helped my digestion and decreased my morning bathroom issues.  I will continue to take this product.

 

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Day 10 ~ Thursday

This week’s diet focus is to Eat More Greens! Our fitness focus for the week is increasing Strength. You want to add a few pounds….to your barbell!
Check out today’s suggested workout 6pack of LACROIX: http://youtu.be/egrPlp_NMzI

“6 pack of LACROIX”

Repeat this circuit 2 times

1)   L= Leg raises: 7each leg

2)   A= Around the worlds: 7 each direction

3)   C= Crunches  (feet on floor): 14 reps

4)   R= Reverse crunches: 14 reps

5)   0= Oblique Twists: 7 each direction

6)   I= Incline Bicycles: 14 reps

7)   X= X leg raises: 14 reps

 

Today’s Diet Challenge

Drink some TEA today…Why TEA?  Well, it’s a fun way to get some nutrients, to detox, to get a bit of caffeine, and to spice up your water intake

 

Today’s Personal Challenge

It’s Thankful Thursday…Be sure to think about something you are thankful for today. Simply,   just say “thank you” MORE! The art of APPRECIATION is so powerful.  Reach out to and thank someone, you will be amazed at how much it impacts you in the positive!!

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

LOVE YOU BUNCHES

Busier than ever!  How does that happen??? I love being busy, but seriously I need my Rally Room time!

Here’s our contest post for today~

I certainly am fired up for the FINISH of this contest. I realized last night that I’ve worked out EVERY DAY in April, and I’m not even trying to!! It’s been a good streak.  NOW I’m tempted to shoot for doing it ALL THE DAYS of APRIL?  I’ve successfully completed a couple challenges like this in past years (EVERY DAY IN MAY), so maybe I should just GO FOR IT?~!

Anyhow, as I said I am BUSY and BEHIND on so many projects it’s killing me! I hate feeling like I’m not living up to expectations (mostly MY EXPECTATIONS).  I need to have a very productive next 2 weeks!

Yesterday I ended up having lunch with my MIL and SIL, then had a dentist appt, then a chiro appt, then I had to buy stuff for my bunny, got home with some food for the kids, then got in my leg workout prior to heading out of town to the twins’ softball game.  Finally got home at 9:30 to do another round of “feedings” then finally  TUCK INs and then some alone time with the hubs.

I was EXHAUSTED and kinda in pain after the crazy day!  My teeth hurt, my legs hurt, and body hurt from my chiropractic adjustment– He really cranked on my back this time!

My leg workout was the first “real” one I’ve done since my neck went out 2 weeks ago- I’ve been focusing on learning how to place the bar in a bit of a better/lower position on my back during squatting. Even old dogs need to learn new tricks at times!!

Squats- 45×10, 95×10, 135x10x2sets Deads- 45×20, 95×15, 95×20– kept this kinda light just to be safe Knee Extensions- 5 sets of these- some singles and some together…pretty heavy LUNGES!!: between sets I did various varieties for well over 100 total- side lunges, box lunges, jumping lunges (HOLY HARD!), foward barbell lunges, low sliding side to side lunges

I also did some ABS in there…overall a good workout, expecting an even better one in a couple days!!

I’m on the attack again with another BUSY day in store!!

Got my TO Do list written and am planning to hammer it out before I have to go to town again today for an orthodontist appt and DATE with my DD in celebration of her ALL “A” report card!

My weight is back up a tish to 128, but very good considering it’s HORMONE TIME! Cycle day 24 today

I’m going to end this now in order to take some time to catch up with all the AMAZING BLOGS from my SWEET BUFFSISTERS here!! LOVE YOU BUNCHES

The Key to your Motivation is to Encourage others!

Let’s Stay Connected!!!

Our SuperSTAR Success contest is going great!! Thanks for all the feeback you’ve given this week during “check in” time!! It is always so much fun to have interaction from you!!

I’ve been posting tons of information, videos, encouragement and answers on my blog, facebook, youtube and most of all in the rally room.  Please be sure to take some time to connect by posting a bit in any of these amazing online places.
Thanks for all your support of BuffMother~ I am truly blessed by each an every action you take to help me reach more people!!

Let’s stay connected, FOREVER!!
Love, Michelle

Helpful ways to Connect:

Official BuffMother Website: http://BuffMother.com
TEAM BuffMother Rally Room:  http://therallyroom.com
Facebook Profile: https://www.facebook.com/buffmother
Facebook BuffMother Page: https://www.facebook.com/BuffMotherPage
Facebook TEAM BuffMother Group: https://www.facebook.com/groups/buffmother/
Twitter: https://twitter.com/BuffMother
YouTube: http://www.youtube.com/buffmother
Pinterst: http://pinterest.com/buffmother/

And some quick links to the Latest From My Blogs~

    • SSS Week 04- Ph 1 log~Beginner Buffing Upper Body and example interval workouts  READ MORE..

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      SSS Week 04- Ph 1 log~Beginner Buffing UB and example interval workouts SSS Week 04- Ph 1 log~Beginner…

    • SSS Week 04- MORE ON Buffing  READ MORE..

      130122550054

      MORE ON Buffing- “the first half of the month”- Sweet happiness –2 weeks… Mindset…

    • Check-in time and Week #4= NO DAIRY!!  READ MORE..

      130122325054

      SSS Week #4 Mini Challenge- NO Dairy BE SURE TO Check in with your SSS progress here with a…

    • Let’s talk about HORMONES!  READ MORE..

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      SSS week 03- Let’s talk about HORMONES! Boosting- “the second half of the month”- PMS..

    • Stationary Forward Barbell Lunges  READ MORE..

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      Today’s Lunge of the DAY~ Stationary Forward Barbell Lunges You can also do them with…

       

SSS Week 02: Beginner Lower Body Buffing workout (Video)

SSS Week 02: Beginner Lower Body Buffing workout (Video)

LEGS– Beginner Buffing workout (from phase 1 log)
Barbell Squats
3×10
Step ups
3×10
Knee Extensions
3×10
Leg Curls
3×10
Walking Lunges
2-3×10
Calf Raises
3×10
Summary of Buffing Phase:

  • Do something Every OTHER day
  • 2 lifting workouts per week
  • Workout is a circuit: do exercises in order a total of 3 times
  • Very little rest between exercises
  • 2 interval sessions and 1 active rest day each week
  • Focus on dieting and losing weight
  • Simple 7 for 7 AB routine every time you workout

Gunner’s a TEEN!!

We’ll my son is 13 today!! wow!! that means I must be getting older, lol!  BUT not without a fight!

Look at how cute he was when he was 4

I just got done with intervals on the treadmill + some lat pulls. 30 mins total on tread mill- average of 7 mph– intervals at 8 and 9 mph, most incline at 2 some at 4. I wore these shorts– I like them, do you?

Yesterday I did a short back workout- inverted pull ups, bent over lat rows, shoulder press with barbell,  roman chair knee ups, 5 mins on the bike and 5 mins on my hoppity hop 🙂

That was all I could muster since I was dying from TOM…I feel much better today on cycle day 2.  Weighed in higher today at 133 (probably salty stir fry = hormones+ I had a bit more carbs in the form of rice and terriaki sauce)

Tuesday I got in a chest workout at noon then at 8pm ran 6 hills (1min long ones) and 4 fast sprints (100m)– first time I sprinted in a while. Feel it!

OFF TO PARTY!

-Michelle

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2nd LEG done!

I got in my 2nd leg workout for the week today:

squats 45×20, 95×10, 135x10x2sets, 155×9, 135×10
knee ups on roman chair 2 sets– DH tightened it up, it works so much better now!
forward barbell lunges 65×10, 95×10, 95×5 + 4 stationary ones on each leg
Leg extensions 70# tons of reps, some single legged- 4 sets total
Knee ups on bench 2 sets
Dead lifts 95x2sets

At the same time as working out I couldn’t resist cleaning up a bit, so the workout took longer than expected…it’s so easy to get distracted when working out at home!!

Time to go shopping…we are on our way to Lowe’s.  Then later tonight we’ll be watching the UFC event.

UFC 148!!— who’s your pick to win the championship- Silva or Sonnen??

My guess is Silva, but I sure hope it’s a good fight!!

-Michelle

A Successful Leg Workout!!

The puddles of sweat on the floor told the story of my intense, hot, successful leg workout yesterday!! It was a GOOD ONE!!

Squats 45×20, 95×10, 135×10, 155x10x2sets
hip rotations- 3 sets of 10
Forward Barbell Lunges- 65x10x3sets
sit kicks (abs)- 3 sets of 15
Dead Lifts- 45x10x2sets (warm up), 95×10, 135x10x2sets
dynamic squats- 3 sets of 15
Leg extensions- 55×20, 55×10+ 10 singles, 65×10+ 6 singles+ 6 singles x2sets
hip thrust/leg curls- 3 sets
Bulgarians- no weight x10 reps, 15’s x10 reps x 2 sets
Knee ups on bench- 2 sets

Once again I’d like to congratulate our winners in the “Shine in 49” contest….it’s so inspirational to read through your entries once again.  Be on the look out for featured blog posts on www.buffmother.com showing the incredible success stories!! Thanks for all the hard work and effort!!  You deserve the praise!!

Have a happy 4th of July!!

Love,

Michelle