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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….

It went well

Sorry to have not blogged yesterday, it was a busy one.  Had my “Insulin and Thyroid” class/seminar last night at 5:15 so it consumed my entire day!  I have not taught a class on the topic previously so there was a lot of unknowns going in and a lot of prep that I had to do to be ready.  Overall there were about 20 people in the class, the average age of the class was 60…amazing how different the clientele is at a Dr’s office than in a gym, lol!

The speech went smoothly, next time I’ll be sure to integrate a bit more interaction and change some of the emphasis of what we discussed.  I tried to leave the audience with the message “YOU NEED TO CONTROL Blood sugars and your insulin! and YOU NEED TO BE YOUR ADVOCATE FOR YOUR HEALTH!”

Thanks so much for all your support and well wishes for the event, it means the world to me that you cheer me on!!

 

Here’ is a PDF of the presentation- http://buffmother.com/wp-conte…9/InsulinThyroid.pdf

The more interesting part of last night was how awesome it was to see the growth of Dr. Tammy’s program “Project Wellness” and getting to meet some of the new people she’s brought on board to help with her business. It’s very inspiring to see all the people she’s helping.

Today’s SUPER MOM is Susan Soares….She’s overcome a ton in the past 7 years since I’ve known her. She is now a fiction writer, check out her books on Amazon or on her site  http://www.susansoares.com/

 

Thursday recap…Busy day/STRESSFUL DAY!

  • 20mins fasted bike
  • PREP for seminar
  • Do seminar
  • HOME- eat roast I had prepped and put in the crockpot, LOVED IT!
  • NO LIFTING, first day that I’ve not stuck to my POA this week

 

Friday

  • 20mins bike
  • Visit with Grandma, she leaves back to MN tomorrow morning
  • LUNCH with Gma and Hubby- subway salads, YUM!
  • Got my business assessed and got my new tabs
  • PLUS, got some other important paperwork ALMOST DONE!! such a load off!
  • Uploaded videos of Football Game and Seminar, working on getting those posted!
  • Up NEXT…Upper body workout and maybe some running?? Not sure how much energy I have.

 

TGIF !!

Love,

Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

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

BEAT!

OH Man!! Was I BEAT after yesterday…Thank GOD I don’t have to go anywhere beside the gym today!!  I am enjoying the laid back quality of today.  Just me and my computer for a bit!

My day yesterday went well, but I didn’t get in my upper body workout. I did get my run done and stayed active most of my day with moving junk and MOWING!  I just wanted to get around the house a bit, but the Crazy mower was getting bogged down constantly- I had to clean it out and restart it over and over again!  I can’t wait to get a  riding one~ just have to get HUBBY to pull the trigger on it.  It’s gonna be “his” deal, not mine, lol!

Anyway, the kids are good– they have had benchmark testing all week.  So NO HOMEWORK!!! YAY!!  Silly Layla has lost her glasses AGAIN– If they don’t turn up today, I will have to get a new pair ordered ASAP.  She has really bad vision in one of her eyes– a muscle problem- so she’s supposed to “patch” her good eye in order to make the bad eye work.  Without glasses her good eye takes over even more– so…I must get her a pair.

The AC guy was supposed to come this morning—-  I guess that’s not gonna happen being that it’s past noon already.  I just hope they don’t decide to show up right at my “gym time”. -my downstairs AC isn’t working quite right– part of the time it doesn’t blow air thru the vents??

If you are still reading this, congrats, lol!! Blah, blah, blah— time to eat!

Talk to you later babes!!

-Michelle

"Sexy in 70" (SX70)- Phase 1 workouts

Sexy in 70 Phase 1 workouts~

During this contest I’ll be providing you workout plans every 2 weeks for a total of 5 phases. The first 2 phases (4 weeks) are about gaining MOMENTUM!!  If you workout MORE than you don’t workout you will be successful.  your goal during this time is to workout 4 days a week.  We are going to get you in shape to really get in shape the following 6 weeks!!

The Phase 1 workout plan is SIMPLE …

..It’s

4 workouts a week with

4 main exercises +

4 others (3 abs + 1 burn-out) per workout

Lot’s of 4’s~ LOL!

Phase 1

SX70

Just 4 days!

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1 Upper Body

ABS Intervals

Lift Lower Body

Intervals

OFF Upper Body

ABS Intervals

Active rest- Walk dog? Lift Lower Body

Intervals

OFF
Week 2 Upper Body

ABS Intervals

Lift Lower Body

Intervals

OFF Upper Body

ABS Intervals

Active rest- Walk dog? Lift Lower Body

Intervals

OFF

“Sexy in 70” Workout Log~Phase 1 ( the first 2 weeks)

Exercise
DATE
Leg Day
set 1
set2
set 3
set1
set 2
set 3
10 min
Warm up
#1
Squats
lbs.
3×10(buffing); 3×6 (boosting)
reps.
abs
between sets of squats
2sets
#2
Dead Lifts
lbs.
3×10(buffing); 3×6 (boosting)
reps
abs
between sets of dead lifts
2sets
#3
Leg Extensions
lbs.
3×10(buffing); 3×6 (boosting)
reps.
abs
between sets of leg extensions
2sets
#4
Leg Curls
lbs.
3×10(buffing); 3×6 (boosting)
reps
abs
between sets of leg curls
2sets
BURN
Walking Lunges
lbs.
OUT!
2x30steps
reps.
bonus
lbs.
reps.
bonus
lbs.
reps
Exercise
DATE
Upper body Day
set 1
set2
set 3
set1
set 2
set 3
10 min
Warm up
#1
Bench/Chest Press
lbs.
3×10(buffing); 3×6 (boosting)
reps.
abs
between sets of bench
2sets
#2
Pull ups
lbs.
3×10(buffing); 3×6 (boosting)
reps.
abs
between sets of pull ups
2sets
#3
Flys
lbs.
3×10(buffing); 3×6 (boosting)
reps.
abs
between sets of Flys
2sets
#4
Rows
lbs.
3×10(buffing); 3×6 (boosting)
reps.
abs
between sets of Rows
2sets
BURN
Push ups
OUT!
2x15reps or failure
reps.
bonus
lbs.
reps.
bonus
lbs.
reps.
20 min
INTERVALS
Hormonal Timing Adaptations:
BUFFING PACE- Continual motion, keep hear rate high. Do a set of lifting, a set of abs, a set of lifting, etc…Little to no rest–FAST EXERCISE, but keep it as heavy as you can.  Challenge= CHANGE
BOOSTING PACE- More relaxed but heavier.  Do a set of lifting, followed by a short set of abs, plus take 1 min of rest, then do your next set of lifting…RECOVER between lifting sets and CHALLENGE yourself to lift heavy!
Abs ideas= knee ups on bench, vacuums, cats/dogs, walking/standing high knees, abs on  a ball, crunches, decline cruches, ab machines, etc…

15 Years!

www.buffmother.com
15 Years is a milestone!! I’ve been married for 15 years to the BEST man in the world!!! He ROCKS!!

So…we’ve been celebrating since yesterday, lol!!  We went to lunch both days~ I took yesterday as my “off” workout day~
And so I did some fasted running today and after lunch an at home upper body workout!

Life is AWESOME!!!
Love,
Michelle

Let’s GO!! 2 weeks left~

www.buffmother.com
There is so much that can be done in just 2 weeks, so LET’s GO!

My personal goals are to get in several workouts and runs…I’ve been slacking on my runs since the July running campaign ended- -so today I start again with my EVEN day running.  I’m gonna go in just a bit.

My week last week ended up very good~ here’s the recap:
m-killer upper body workout and intervals on elliptical
t-killer leg workout–my butt was so sore!
W- beginner upper body buffing workout at home and some wii fit
Th-chest tris
F-back, sh, bi, run on treddy
S-20 min warm up cardio; legs
Su-off

so 6 days of lifting!!! and 2 intervals~
pretty good~

this week’s boosting poa looks like this:
m-chest and run
t- legs again
w- back and run
Th- chest
F-run in am and legs
S- back  and some steady cardio
Sunday= off

I am ready to GO! and remembering “no excuses”
Go!! Go!!! Go!!!

Love,
M

What happened to WED?


www.buffmother.com
I am sorry…I totally missed blogging yesterday?  What happened to me yesterday???–welll WHAM! HORMONES!!!  it was c-day 18 and my hormones have started messing with my brain/body,  I guess I am making it sound worse than it was because I actually had a pretty good day!!!
It started off with cleaning out my Daughter’s closet (thanks for the inspiration on that Lisa)…then I got ready for my massage!!!  I hadn’t had one for well over 2 months~ and it felt so great, but my booty was sore from Tuesday’s leg wo which made it a little bit painful.

Anyhow~ I was very happy to have my booty sore, but MAN!! IT is SOOOOOOOO sore!  I added in BB lunges, a few good mornings, a slightly different DL variation, abductions and lower back extensions to my workout and it is KILLING ME!  By 6pm last night I couldn’t even sit on my butt it was so sore– OUCHIE!!!

I did manage to go for a little run around the block with the kids and do the beginner buffing upper body workout from my book last night~ oh and some wii fit– I was only 29 last night 🙂  LOVED IT!!

I am considering making today a relaxed workout day–I am so sore still that cardio sounds very painful and so does lifting~ we’ll see– OH and I had planned on taking pics today-I am regretting that I didn’t take them on TUES, I felt my leanest that day, so-I may wait until tomorrow for those too, I’ll have to see how I feel in a little bit….silly hormones they are making me very silly today.

Okay!  I am going to clean out another toy box right now while I listen to Joyce Meyer on my Iphone.
I’ll be back later!
Love,
Michelle

Thank You Dr. Earl

First off…let me thank my kind DR. , Dr. Earl…he is a good guy!  A couple months back he and I did a little tv news peice  together and today I went to see him.  He is always busy, yet willing to take time to listen to my life’s happenings, etc…  Today I showed him my book and he was VERY supportive of it and excited to help me promote!  Thank You Dr. Earl for being a the coolest Doctor in town!

My resolve for the week is to do “body work” meaning….I am shooting to do a mini full body workout each day. I’ll do push ups, pull ups and squats each day rotating the order of what I do.   Nothing too intense, but enough to keep me on track to making progress. 


So last night I did the first day of my body work-
Push ups- perfect 15, 17, 16 with putting kids to bed between sets
Pull ups- under hand 8, 7, 6 with 2 min u-bike between
Squats- warm up 45, 95#x10 reps+5 booty squatsx3 sets…laying on the bed between sets, lol!


The plan for the rest of my day is this:
load up the van with Helping hands stuff
go to Wal-Mart
come home, work a bit and rest

Have a good one !!!

Beginner upper body at home workout

I took this video today~ get out your dummbells and join me on the great workout!!

Beginner upper body at home  workout

Upper body Circuit — do the following exercises in the order listed, complete the entire list 3 times:

1. Push ups on Knees as many as you can do
2. Rows- Bent over holding DB’s — 10 repetitions
3. Chair dips- knees bent as many as you can do
4. Shoulder press- standing- 10 repetitions
5. Bicep curl- 10 repetitions
6. tricep extensions- 10 repetitions
7. abs knee ups on chair
8. lateral shoulder raises

REPEAT these 8 exercises 3 times

Aerobic exercise- 20 mins of something ….walking, marching in place, riding a bike, etc…

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