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Michelle’s DETAILED workout POA~ SSS Wk 01

SSS week 01- Michelle’s DETAILED workout POA

Michelle’s DETAILED workout POA (PLAN OF ATTACK):

HI all~ I just thought I’d lay out my workouts here for week 01 of the SSS~ I am using the EXPERIENCED training program and will be starting with my buffing phase….

Buffing Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1- abs between sets, very short recovery, no more than 1 min Lift Chest/Tri’s Intervals Lift Lower Body

ABS

Lift Back, Shoulders and Biceps Intervals Intervals
ABS
Lift Chest/Tri’s Intervals Active rest- Hike off

Monday-

Chest/Tri workout and Intervals:

(Check out this link–I’ve video taped the entire workout for you!!)

Bench Press OR Chest press
3×10
Push Ups
3×10-15 (not quite failure but hard)
Incline Flys
3×8-10
Tricep Extensions
3×8-10
Tricep kickbacks
3×8-10

INTERVALS-

I’ll run outside for these using a watch to time myself.  I run the entire time, varying the speed from slower (easy) to faster (harder).  You may want to start with a walk/run combo :)

“Buffing”Phase :
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

Tuesday-

Lower Body and ABS:

Squats
3×10
Bulgarians
3×10-hams/quads
Dead Lifts- Romanian
3×10-hams
Knee Extensions
3×10- quads
Leg Curls
3×10- hams
Walking Lunges
2×10-15 -butt. Focus on using front leg for movement
Calf Raises
3×10
Daily CORE- during rest between higher rep sets or post intervals
Knee Ups on bench or roman chair
3x15front/5side/5side ABS
Old School sit ups
3×25 ABS
Crunches on ball
3×15/5/5 ABS
Reverse crunches
3×25
Cats
3x5reps of 5 seconds ea tummy/back

Wednesday-

Lift Back, Shoulders and Biceps Intervals:

One arm bent over DB lat rows
3×10
Lat Pulls
3×10
Rows-rhomboids
3×10
Military Press-shoulders
3×10
Lateral/ Front/ bent over Raises
21′s–3×7 Shoulders (do as a circuit 7lat, 7front, 7bent over, rest)
Bicep dumbbell Curls
3×8-10 -biceps
Daily CORE- during rest between higher rep sets or post intervals- **SEE MONDAY**

and Intervals:
Elliptical or STAR-MILL or Bike
*See Monday for detailed instruction*

Thursday-
Intervals:
Run outside
*See Monday*

Friday-
SAME AS MONDAY

Saturday-
ACTIVE REST…I will be working outside, planting more trees

Sunday- OFF
Rest and make POA for nest week

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

Last day of school!

Pretty please support me with a like for Gym Angel…I am a spokes-model and Sponsored Athlete for the brand. THANKS for the love <3 <3 xoxox https://www.facebook.com/GymAngelbrand

 

Michele Allen, Danielle Kiker and Angela Ellefson are our ANGELIC picture/tags contest winners
Congrats ladies!

 

My day yesterday was super busy! I got a lot done, but more to do today (I so need a solid TO DO list) while the kids finish up school before Christmas.  I got a good back, shoulder, bicep and interval run done yesterday…plus an additional 25 mins of bike.

 

Today, I’ll do my morning bike and chest/triceps.  I am really sore from my leg workout a couple days ago, so no intervals will be a nice treat!

 

 

Can you believe there are just 13 Days left in 2014?

~ Friday
Today’s suggested workout-
The BLT: http://youtu.be/S5L9g7-afs0

Repeat this circuit 4 times
1) “B”- Booty Pops: Stand with all your weight on on leg with knee slightly bent, bend leg a bit more and push up through your heel to contract booty as you return to start position. Do 10 reps each side; alternating starting leg with each set.
2) “L”- Lunge: Forward lunge pushing up and back to starting position alternating legs 10 total (5per leg).
3) “T”- Twirl: Stand with feet in a wide stance and Twirl your hips in a big circle- do 5 clockwise followed by 5 counterclockwise. Alternate starting direction with each set.

Today’s Diet Challenge~
Eat cauliflower or asparagus. Eating a variety of foods is more important that you may think. Don’t get in a rut, try something new! How about cauliflower or asparagus? If they are staples, go for something more exotic! Greens are packed with fiber, vitamins, and minerals which help your body’s detox process. Be sure to add them to your shopping list and then EAT them!

Today’s Personal Challenge~
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
• Send some e-mails or private message
• Call a friend, acquaintance, 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”

 

Time for me to roll!!

toodle, do!

-Michelle

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

POA Week #6

Yesterday I didn’t get in my lifting as I had hoped, but that’s okay because I DID have a super hard run and got in 100 lunges

6 to Sexy~ day 35: Final week #6 Challenge: Lunges

POA:

Mon- 10am bike 20 mins; 2-3pm Back/Shoulder/Bicep lifting +100 lunges + ABS!

 

Tue- weigh in day for the finish of my 4 week dietbet.com morning fasted hills run and bike + whatever else I need to do to hit weight- shouldn’t be too hard since I am at 132.2 today (need to get to 130.9), SWEAT IT OUT, like a fighter trying to make weigh in,  lol!; afternoon- Chest/Triceps + lunges and ABS

 

Wed- LEGS! Abs and lunges (no Cardio!!-best part of leg day)

 

Thurs- morning bike; Back/Sh/Biceps and I’d love to get to the track for SPRINTS! +lunges

 

Fri-Morning bike; Chest/triceps + lunges and abs

 

Sat- Intervals or Long run again lunges and abs

Sun- LEGS and lunges

 

The focus is to keep pushing hard on my running and get in 6 good lifting workouts too!  I am leaning up for sure, excited to take my new measurements and pics for the end of the 6 to sexy.

 

Other things that are going on here include my DD’s Tia and Layla joined BB this year. They have their first practice on Tues night, gotta run to Rogers with them tomorrow afternoon to buy shoes and shorts and sports bras PLUS costumes for Friday.

 

My son has a BIG football game against Shiloh this week, they are a private school here who can sorta “recruit” football players…so they are typically very good.

 

Here’s my bikini pic for day #7….It was 85 outside. HOTT!!

Let’s have a killer week #6!!

-Michelle

p.s. if you ever visit my BuffMother Page on facebook, realize that I allow the chaos to go on there for Marketing purposes.  Rude people, Perverts and Idiots abound, but I DO reach many for good! The goal is help others realize they can be fit and healthy.

 

 

The Key to your Motivation is to Encourage others!

www.BuffMother.com

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