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Need to think!

Emotionally strong posts abound online right now, lots of 2014 recaps and lots of 2015 resolutions!! It’s fun to see!

It’s also a bit overwhelming as I try to figure out my goals for the upcomming year. Much of what I had envisioned for 2014 turned out quite differently than expected.

July 2nd I wrote my last “goals list”

http://www.teambuffmother.com/blog/revisit-my-goals

 

One thing I do know is that I won’t be “hosting” a new year transformation contest this year, instead I figured we’d Piggy back on the BodyBuilding.com Transformation contest, more info here…

http://www.teambuffmother.com/…ansformation-contest

 

I had a solid yet tough day of accomplishing stuff yesterday…

Did insurance elections

Paid some bills

canceled some recurring expenses

posted some items for “work”

got a few packages sent and a few more ready to roll

ETC…

on the workout front, did 20+ mins on the bike in morning; Chest/Tricep/Abs and some bicep lifting plus 3.1 miles of intervals on treadmill

Workout details:

Warm up bike

push ups- 3 sets of 10 on handles with pigeon toe booty pops for about 20 of them

Bench-

95×10

115x7x3sets

 

Bicep curls with 25#Db’s

20 reps

 

Knee ups on Bench 2sets of 20

 

Incline flys

25#’sx10

30#’s x10 x2sets

 

ab wheel

15 reps x 2 sets

 

Dips

2 sets of 7

 

Bicep curls with barbell

45#x10

 

Ran treadmill: 9mph intervals with 7mph recovery, finished 3.1 miles total in 23.45

 

Today Legs are on tap, but that’s later…first I’m going finishing some VERY IMPORTANT WORK (six to sexy prizes announcement), then going tanning and getting some FOOD!

 

 

2 days of 2014 left, are you going to finish strong??

~ Tuesday~
Check out today’s suggested workout- The WRAP: http://youtu.be/3wm0-KVsKhA

 

THE WRAP

Repeat this circuit 4 times

1)    W- Wiggle It- Stand with legs slightly further than shoulder width apart. shift weight from one side to the other lifting right hip and bending knees of left leg to do so and switch back and forth giving a “wiggle” type dancing motions.

2)    R- Running Ups- Stand holding a bar or back of chair infront of you.  Bring knee up to chest (like running) and then extending foot back behind you about 1.5 to 2 feet with a “bounce” between.  Do 15 on each leg then switch.

3)    A- Adductions- Lay on your back with feet up in the air and butt propped up with hands. Made a V with legs being sure to get it as wide as possible and then close V and repeat.  SLOW and controlled for 10 reps. You can vary foot position to emphasize certain muscles.

4)    P- Pilate UPS- Stand with toes out like a ballerina, squat down low with knees out to side then extend all the way up onto toes with arms above you.  Repeat 5 times.

 

EXTRA Fitness Focus~ Lactic Acid.

Our focus for this week is LACTIC ACID

Here’s a little video “Vlog” I recorded talking more about lactic acid training http://www.youtube.com/watch?v=ohIuXa3DoQ0…

 

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Chest, tris, abs, intervals

I am so loving the “Fish Lips” WAR that we’ve got going on for the year supplies of OMEGA ANGEL…if you haven’t submitted your fish lips pic, do! it’s too much fun!!

 

Warm up bike 19 min
Bicep curls 65×10
Bench
65×15
95×10
115×9
115×8

Pushups 10
Crunches 2 sets
Leg raises
Serve twists
Lateral raises 10# plates x10

Incline flys
30’sx10
35’s x 10 x2sets

Bicep curl machine
65×10
75×6 + 4 shortx2sets

Bowflex flys
Press style 60×10
Low fly 50x10x2set

Tri extensions
45x10x3sets

Then intervals on the treadmill
4 min warm up at 6
1min @8
1min @6
1min @8
1min @7
1min @9
1min @7
1min @9
1 min @6
2mins @8
1 min @6
4 mins @8
then cool down– 20 min total
In addition to my workout, I got my Christmas tree decorated today. What a blast, NOT…i am not into decorating much, but I’m glad it’s complete.
Have a great Sat night!
-M

Be a featured “SuperMom” this September!

“SuperMOM month” is coming in Sept….look for more info coming soon! I want to celebrate the super hero women in TEAM BUFFMOTHER all of SEPTEMBER. Be sure to Submit your info so you can be a featured SuperMOM!!
Submit 3 items to be featured via a message or an email (buffmother@gmail.com):
#1. Your “SuperMOM” success story: include stats and emotion in a short paragraph
#2. How “BuffMother.com or Michelle Berger’s sites/products have helped your success
#3. Send pics before and after or just current.

Thanks!!

Well, I was able to get a shoe on so my toe would be a bit protected during my workout.

Bench 45×10, 95×10, 115×10

Bent over rows 75x10x3sets

handstand practice holds against wall 40sec, 40 sec, 17sec landed on toe so I stopped

pull ups 6, 4 + 2 negatives, 12 inverted

dips 6, 10, 8

bent over lateral raises (shoulders) 10’sx10, 15’sx10x2sets

bench dips 10 with plank finish

bicep curls 55×10, 65x10x2sets

 

20 mins on bike steady

 

Took a video of  my second set of dips…I think it was10!! A new recent PR>

Holy Cow, time flies!!

Can you believe it!!

We are on the start of week #4 in our Summer Slim Down challenge!

http://www.teambuffmother.com/…mer-slim-down-week-4

As you may notice the focus is to AMP up the intensity on your ab work this week!

My POA is as follows:

(some of this may be adjusted as I’m traveling a lot this week)

Phase 5 Boosting

Monday – Back/Shoulders/Bi’s, ABS

Tuesday – Chest/tri, Intervals

Wednesday – Lift Lower Body, ABS

Thursday – Back/Shoulders/Bi’s, ABS

Friday – Chest/tri, Intervals

Saturday – Lift Lower Body, ABS

Sunday – off!

CHEST
Bench Press or Chest Press lbs.
4×10,6,6,6 reps.
Incline Chest Press lbs.
4×8,6,6,6 reps.
Cable Flys or Incline Flys lbs.
3×6 reps.
Chest Dips or push ups lbs.
2xfailure reps.
Barbell Tricep Extensions lbs.
3×6 reps.
Kick backs lbs.
3×6-8 reps.
Daily CORE- during rest between higher rep sets or post intervals
BACK
Pull ups- assisted lbs.
2xfailure reps.
Lat Pulls or Hammer Lat Pull lbs.
4×10,6,6,6 reps.
One arm DB lat rows lbs.
4×10,6,6,6 reps.
Rows or Hammer rows lbs.
3×6 reps.
Military Press or Dumbell Press lbs.
4×10,6,6,6 reps.
Upright rows lbs.
4×8,6,6,6 reps.
Lateral or Front Raises lbs.
3×6 reps.
Barbell Bicep Curls lbs.
3×6 reps.
Dumbell Hammer Curls lbs.
3×6 reps.
Daily CORE- during rest between higher rep sets or post intervals
LEGS
Squats lbs.
4×10,8,6,6 reps.
Butt Squats (squeeze) lbs.
4×10,8,6,4 reps.
Smith Lunges (think front leg) lbs.
3×8 reps
Knee Extensions lbs.
4×8,6,6,4 reps.
Leg Curls lbs.
4×8,6,6,4 reps.
Walking Lunges lbs.
2×15 reps.
Calf Raises lbs.
4×10,8,6,10 reps.
Daily CORE- during rest between higher rep sets or post intervals
Lower Back Extensions lbs.
3×15 reps.
Knee Ups lbs.
3×25 reps.
Crunches lbs.
3×15 reps.

Been having fun with the hubby during our “staycation” kinda sad it has to end so quick, but also VERY excited to go to Lincoln on Wednesday to meet our SSS2014 winner Dannielle plus hang with SUZI and meet up with nearly 50 other BuffMother’s on Thursday night!!

It’s going to be so much fun!!

Hope you have a fun week ahead too!!

Love,
Michelle

Too Many Kids Tuesday

I’m out numbered…there are 7 kids in my house and I’m the only adult!!  It was a very productive day…got my nails done even.

 

4 tips to SLIM DOWN!!
http://youtu.be/zaZPE3plpHU

 

Plus another video of 100 lunges~

http://youtu.be/yATY4chDNsU

 

Started my workout with 50+ lunges

 

Pull ups

6, 4+2negatives

Inverted underhand x10

Inverted over hand x10

Upright rows

15#db’x10

45barx10x3sets

 

Bent over rows
45×10, 65x6x2sets

Bicep curls

45×10, 65x5x2sets

 

40#KB bent over one arm lat rows x10x3sets

lateral raises

15’sx7

10’sx10

 

Standing DB militar25’sx10x3sets

Crunches, ab wheel, side crunches, knee ups

 

Curl machine 70×7

run intervals in treadmill…felt good

2 at 8.8 for 1:30

1 at 9.1…overall started slow but finished strong

finished with 50 final lunges
Time for me to go check on all these kids!!Have a great night!!-Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

SSS2014 Winners, May Day 2, Recap

HI LADIES!! This blog post is going to cover 3 things. The SSS Winners!!,

Day 2 info and my day 1 recap.

First off I posted the  2014 SuperStar Success Winners!! yesterday afternoon. Congrats to all the winners and participants.  PLEASE if you are eligible for a shirt send me your address and shirt selection to customerservice@buffmother.com. Thanks!!

Secondly, it’s our SECOND day in MAY!! Loads of success already and on our event page we are up to 868 participants!!  Please continue to invite your friends, it’s never to late for them to start!

Check out today’s suggested workout: http://youtu.be/TJuR415-Ugk

 

DAY 2-

Today I’ve decided to just add to this forum post Every Day in May!! Week #1: Day 1-7 instead of doing a new one daily, I’ll do a new one weekly.

Every Day in May! ~ Day 2 This week’s diet focus is to Drink More Water! Chug-a-lug. Our fitness focus for the week is building Endurance. Get to it! Check out today’s suggested workout: http://youtu.be/TJuR415-Ugk

PLUS~ the DAILY challenge is to consume lettuce or cucumbers and it’s Friendly Friday!! Be nice peeps

SO TO SIMPLIFY: Day 2~5 goals-

  1. eat lettuce/cukes
  2. Friendly Friday!!
  3. Drink More Water
  4. Endurance
  5. Workout: http://youtu.be/TJuR415-Ugk

Now let’s talk a bit about Friendly Friday!

Let’s strive to be extra friendly today:

  • Smile more and make eye contact with people…it’s OKAY!
  • Say HI to everyone you cross paths with
  • Break the ice, introduce yourself; be conversational
  • Lend a Helping HAND; open doors; offer to help carry something for someone, etc….
  • Comment on a Friend’s Blog
  • Comment on a STRANGER’s Blog
  • Send some e-mails or private message
  • Send some letters or Thank You cards or B-day cards, etc…
  • Send some flowers~or balloons~ or fruit~ or candy (toffee?)
  • Call a friend, aquaintance, family member or even and ENEMY, lol!
  • Text someone!

Just STRIVE to be EXTRA Friendly today!!!  And HAVE FUN with it!!! You will be rewarded for planting those “energy seeds”

NOW on to my recap for day 1.  I was in a hormone trance all day yesterday and the day before, lol! I feel like I am snapping out of it today on cycle day 26, yay!!

I spent almost the whole day “nesting”…I cleaned up and reorganized my “office” area.  Moving my computer to the opposite side of the room so that I can video tape on a clean wall.  I still have a bunch of papers to get through, but it’s looking a million times better already!

I ate eggs for breakfast, then tuna/avacado/egg salad with nuts and celery for a late lunch and finally started my workout at about 6pm.

I did the upper body purple band workout for a nice warm up– the push ups were tough! And then I added in some heavier bench press 3 sets of 6-8 reps at 105#. It was a big time win for me and my shoulder!! I didn’t have much pain and I think it can handle a “real” upper body workout finally! YAY!! I also did some rows, abs and bicep curls.

Next I hit the trail for longer hills.  4 2min long hills with a jog back to the start between.  They were tough, but I felt really good!!

here’s a little video I took before my 3rd hill:

https://www.facebook.com/photo…?v=10154122716520055

I was also very thankful yesterday–for my family, my home, for prayer, for the TV show VIKINGS and for ENVY. YES, Envy– good envy is very helpful toward us accomplishing goals in life: READ THIS ARTICLE

My workout plan for today is to do the boosting lower body purple band workout for my warm up, then SQUAT, Do DEADs and LUNGES plus knee extensions and extra ab/booty work!  I will also be hiking around on our land. Travis and I are harvesting some black walnut wood

Fun times!

Have a wonderfully FRIENDLY FRIDAY!!

Your friend,

Ellie Berger

Get buff by kissing!

Our monthly RR theme is “Kiss-able March”; be more kissable and give more kisses!!
This is a Fun kissing fact: “Mucus membranes inside the mouth are permeable to hormones such as testosterone. Through open-mouth kissing, men introduced testosterone into a woman’s mouth. Testosterone is absorbed through the mucus membranes in the woman’s mouth and increases arousal and the likelihood that she will engage in reproductive behavior.”

 

That makes sense and also makes me think it’ll help us get buff to KISS more!!

 

 

I’ve been kissing on these 3 ladies a bit more this week…makes it easier when they are home all day from school due to snow days, LOL!!

 

This pic was taken on Saturday at my niece’s baby shower~

Yesterday I got in a very solid workout:
10:30 warm up bike

15 handle push ups
Bench 45×15 75×40 pump run challenge practice Jumping 1 min Rest 1 min 95×10 Knee ups 30 Jumping high 30 each foot (20;10) 115×6 135×2+1 with spot- bad form 135×4+2 spot 115×6
Incline flys– higher position 35’sx6 35’sx4 30’sx4
Chest Dips 6,5 Dancing abs between sets
Perfect push ups 8, 6, 10 Vacuums between– did a total of about 5 during workout, then I did 5 others during the day for our challenge to do at least 10 daily
Tri extension 55×4, 45×8 , 45×10 Knee ups on bench 30 x2sets
Tri kick backs 15#x10x3sets Hanging knee ups 25

Bicep curls 55x10x2sets Lateral sh raises 10#x10 Run treadmill intervals

4 min warm up 3% grade 8mph 1 min 9mph 1 min 6mph 1 min 9mph 1 min 6mph 1 min 9mph 1 min 6mph 1 min 9mph 1 min 6mph 1 min 8mph 4 min (just over a half mile) Walk 3min

bike 11

 

Then I cooked burgers for the family~ it was a good post workout meal.  Then at a bit of dessert in the form of sticky popcorn and a couple mini candy bars.

 

Today is cycle day 23 and my weight is 129.2, I did much better at drinking my water yesterday and staying away from dairy and gluten.

 

My workout today will be legs~ but first I need to get some stuff DONE!!

See ya later babes,

Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Blessed! (+ halfway report)

 

Hey Ya! Hope ya’ll are having a great week like I’m having!! Seriously GOD is good!! He’s been opening BIG doors for me like crazy recently.  I’m so very blessed!!

 

HT Book~ Foundation #3: Believe

 

Wednesday was full of excitement and fun!!  My tummy was finally feeling more normal, thanks for your prayers!!

 

I met up with  Lylna Thao for the AWESOME an jujitsu lesson yesterday~ I had so much fun learning some new sweeps, escapes and mounts with my partner in crime Emily McArthur!! LOVE these Ladies!! I do plan on taking more lessons as it fits into my life, plus attending your women’s boxing at 6:30pm class in Rogers on Tues and Thurs very soon!! — with Lylna Thao and Emily McArthur.

Went shopping for food after wards and then came home to workout and take my Bikni day 3 pics:

Then last night I got in my 3rd lifting workout for the week.   Back/Shoulders/Biceps with some abs

 

I’ll try to recall it from memory: Warm up: Bike 6 mins and DB Lat rows 35#x10

 

Pull ups

One set inverted One set of 6 NEGATIVES, HOLY WOW!!

One set of inverted

paired with upright rows 15#DB’sx10 45#curl bar x10 x2sets

 

Bent over rows 55#x10x3sets paired with bicep curls 55#x8reps

 

KB bent over lat rows

40#x10x3sets paired with lateral raises 15’Sx8x3sets

 

Standing BB Military press

45×10 65x8x2sets

paired with bicep curls

65x8x2sets

 

also did a set of snatches and shrugs.

 

 

Today, I weighed 131 but my DH didn’t believe it, HE thinks I look really thin and ripped!!  Nice to know that my composition is changing,  the workouts DO pay off!!

 

I WILL get in my run– maybe outside?? I’ll have to see how warm it feels out there.  Also, chest, triceps and abs are on tap too!!

 

How are you doing?

I am very pleased with my energy levels, drive and focus when it comes to getting in my workouts NOW.  It was tough the first few weeks due to being busy and having the tummy flu…but I feel like it’s really coming together this week!!

 

Do you feel any different?

YES!  I can feel/see progress in both my mojo,  body compostion, strength and fitness levels!! Typically I see this happen almost every FEBRUARY as the days get longer and temps warm up.  I can’t wait to see how much energy I get in MARCH!!

 

 

Are you seeing results?

Yes mainly in more consistent energy levels.  More muscle definition and in my aerobic fitness!  The scale has not been moving down as much as I’d like, but I KNOW that number is relative and would be moving down if I could keep my diet a bit tighter!

 

What obstacles are you facing?

Diet issues!

I’ve been struggling with food choices and frustration over my food sensitivities.  I feel like I have to “pick my battles” in regards to what is worse– eating some items that I’m sensitive to or just not eating at all?

And…Hip/pelvic pain flare up~ not sure what’s going on here? but I think it may have just been some of the flu symptoms?? It’s been better the past couple days

 

Are you still on fire/focused?

Yes, my focus is better now than at the start of the contest!!

 

What does relentless mean to you?

never quitting! I’m in this for the long haul and am not afraid to lead by example in that belief!

 

Hope you are feeling BLESSED today!!

Love,

Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Halfway Point: Fresh Start

I took the 2 weekend days OFF of official workouts.  Today is a fresh start…

Here’s my plan of attack (a modification of the workout listed in the SSS week #6 post)

Monday and Thurs:

Chest/Triceps and intervals plus 20 mins extra cardio

CHEST, TRICEPS

Paired circuit #1- Chest Press or Bench Press 3×6-8 Tricep Extensions 3×6-8

Paired circuit #2- Incline DB flys 3×6-8 Tricep bench dips 3xfailure

Paired circuit #3- Flat bench flys 3xfailure (10 rep range) Tricep kickbacks 3xfailure (10 rep range)

Paired circuit #4- Knee Ups-to failure 2-3 sets Crunches 3×15 slow

INTERVALS: see Tuesday for interval format~ opt for NON-impact type (elliptical, bike, stairmaster, etc) +20 mins additional steady cardio after intervals…move to another mode if bored

 

Tues and Friday:

Legs, Abs and 20 min cardio

LEGS

Paired circuit #1- Squats 4×6-8 Calf raises 4×6-8 2 sets toes in, 2 sets toes out

Paired circuit #2- Plie Butt Squats 3×8-10 Walking Lunges 3×15

Paired circuit #3- Knee Extensions- toes out a tish 4×6-8 Leg Curls 4×6-8 Paired circuit #4- Dead Lifts 2-3×8 Laying side leg lifts 2-3×25

Paired circuit #5-ABS~ Knee Ups- to front and sides Lower Back Extensions

20 min cardio- example: walking on incline on Treadmill

And some more abs~

Paired circuit #6- hands on hammies sit ups -2 sets to fail knee ups on roman chair-2 sets to fail

 

Wednesday and Saturday:

Back/Sh/Biceps and Intervals

BACK, BICEPS, SHOULDERS

Paired circuit #1- Pull-ups (negatives 5sec) 3×6-8 Upright rows 3×8-10

Paired circuit #2- Rows 3×6-8 DB Bicep curls 3×6-8

Paired circuit #3- Lat pull downs 3×6-8 one arm at a time lateral raises 3×6-8

Paired circuit #4- Standing DB Military 3xfailure (10 rep range) Crunches 3×15 slow

Paired circuit #5- ez bar bicep curls 3×5-6 Knee Ups- to front and sides

Intervals-immediately after lifting- running on treadmill @2%incline 3 min. warm up 1 min. hard 1 min. easy 1 min. hard 1 min. easy 1 min. hard 1 min. easy 1 min. hard 1 min. easy 1 min. hard 1 min. easy 1 min. hard 1 min. easy 1 min. hard 4min. cool down This is 20 min total: 7 hard min. total

Sunday= OFF DAY.

 

Saturday, I kept busy outside I brush hogged and trimmed trees.

Then yesterday accidentally spent the day painting our chicken coop. I say accidentally because the painting started with a job to paint the new garbage bin, then my DD wanted to paint something.  I said what about the finishing the coop but we didn’t have enough paint to complete it so we “started over” with some better outdoor paint.  4 hours later we were finally done.  At least now it should weather better and we are more ready than ever to get some laying hens.

Part of the reason for the 2 off days this weekend is due to my hips bothering me.  My pelvis, lower back and sciatic were very achy/sore this weekend.  I am pretty sure it was a combo of ovulation and doing a too hard of a hills run on Friday the day after a very hard leg day.  It feels some better today, so hopefully a run this afternoon will be therapeutic and relatively pain free. I may need to get in for a massage soon– it really does help!

I’m excited but dreading this week’s bikini challenge.  I do feel like I’ve made progress in the first half of the SSS but not as much as I would have liked…Time to kick it in the final 5 weeks!!  I really do need to be better on my diet consistency.  I’m trying hard to keep items that my blood test showed I am sensitive to: gluten, dairy, sugar, peanuts/almonds and corn out of my diet.  Which means a lot of items are off limits! A few other items that I registered slightly allergic/sensitive to are chicken, turkey and lettuce/cabbage type veggies– those I’ll keep in in moderation, but I have noticed ill effects when I eat them.

One thing I’ve really been enjoying are eating raw carrots daily– they do me good!  I am also very proud that I’ve been drinking my coffee black for the past several days, A FIRST for me!

I realized yesterday that for the first time since SEPTEMBER I am not overbooked!  With no 90 day contest or MOVIE commitment, My time is once again my own…it’s a good feeling to not have external expectations and time investments placed on my shoulders!

I’m going to take this day to organize and accomplish some of the “To Do’s” that have been put on hold for months.  AHHHH it will feel good!!

Let’s have a great week #6!!

-Michelle

P.S. don’t forget to do your half way report this week and if you are up for it take a set of pics and stats too!!

relationships

Let me start today’s post with a BELIEF of mine…but first let me say how much I’ve been enjoying reading yours!! I just love the inspiration!! THANKS!!

I believe in relationships…we are made for this purpose. The reason God created man was so he could have “relationship”…that is AMAZING! And makes me realize that the HAPPIEST times of my life have been when I am actively seek out relationships with other people. I am a very independent person and have at times a tendency to isolate myself from interacting with others. It is my natural “I can do it better by myself” attitude. However, it is not very fun nor is it very rewarding when others are not involved in the process or the reward. That’s why I love the Rally Room! It keeps me in relationship with others and gives me a place to easily give my energy away through encouraging others!! I love the RELATIONSHIPS I have been blessed with in TEAM BUFFMOTHER!!

Weird that it is already Thursday??? Where does the time go~

Yesterday I was BEYOND tired!! Finally seemed to get some energy at about 4pm, but literally was dragging all day. It was cycle day 10 and now today I feel some “hormonal” stuff going on in my head.  Must be ovulation~ Oh the joys of being a woman! I wore my cowboy hat yesterday because the thought of washing my hair was exhausting:

 

My workout last night was a good one– just upper body stuff.

– push ups, bowflex flys, bench, rows, bicep curls, incline flys, abs, pull ups, dancing abs, bike cool down and more!

 

Okay…so today I did it!! I had no cream in my coffee!! I’m a big girl now, straight up BLACK coffee drinker, YAY!!

 

Time for this lady to get in some SQUATS!!

Have a good one yourself,

Michelle

 

 

 

The Key to your Motivation is to Encourage others!

www.BuffMother.com