Archives

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 www.BuffMother.com/FabAbs   — 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:   http://buffmother.com/wp-content/uploads/2015/08/FabAbsCalendar.pdf

 

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
AND
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!!!”

***NOTES ABOUT CARB INTAKE***

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 Michelle@BuffMother.com or on your www.TeamBuffMother.com blog titled “Fab Abs Entry for __________ (your first name and last initial)”

Name:
user name:

Height:

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.

PHOTOS~
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!!

-Michelle

 

 

 

 

28 days of Christmas: Day 11

XMAS Day 11: Today is  another day off of official workouts.  Today would be a good day for a walk, easy run, a game of tennis, a yoga workout, etc…

You should also take at least 5 mins out of your day to look a the week ahead.  We are getting closer to the Christmas!!!  2.5 weeks are left for you to see results, are you making progress?? what do you need to do this week to keep your mojo going?

Fri-Lower body +ABS
Sa-Upper body +ABS+ Intervals
Sun- OFF~
Mon- START PHASE 2~ Lower body +ABS
Tue-Upper body +ABS+ Intervals
Wed- “off” day
Thurs- BONUS workout- run

What is your plan of ATTACK?  POA~mine is to really kick it in regarding my workouts~!  I am also going to focus hard on getting in at least 125g’s (because my goal weight is 125) of protein each day!

-Michelle

28 Days of Christmas: Day 4

Good Morning!! It’s Day 4 and another scheduled day OFF for  workouts.  Tomorrow will be another LEG workout!!  PLEASE KEEP THAT IN MIND…what you eat today and do today will affect how effective your leg workout will be.  Make sure you eat good nutrients including good carbs to fuel  your body to lift powerfully tomorrow!!  NUTRITION is very key if you want to have effective workouts.

Let’s have a quick review of our start to the 28 days of XMAS~

Day 1- LEGS/ABS; Day 2- Uppper Body/ABS and INTERVALS; Day 3- OFF

Day 4- OFF (AGAIN?)

…Now let’s have a little “chat” about this extra day off.  I am at a point in my fitness to where 1 day off in a row is plenty for me to recover.  For example today I have good energy, I am not sore and I am chomping at the bit to do a workout.  I also know that I am very capable of working out 3 days in a row and will be fine to hit it hard until my next off day on Day 7 of our contest.  Basically what I am saying is that I will be working out today!  I don’t need the extra day off~ so I am going to go for a run.

You can feel free to do the same if you’d like…BUT know that if you are still  trying to recover from your day 1 & 2 workouts or if you don’t think you can handle 3 days of workouts in a row or if you simple don’t have the time, energy or desire to workout today, DON’t feel any pressure to workout!!  Working out more than the 4 days/week is “BONUS” and totally up to you.  I am confident that the 4 workouts/ week I’ve laid out for you will get you GRAND results and are DO-ABLE during this BUSY time of year!!!

What do you think??

 

“28 days of Chirstmas” contest

Hope you are enjoying this Thanksgiving and the EATING that comes with it!! But what are your plans for the next 4 weeks  until Christmas??

Join us for our quick 4 week “28 Days of Christmas” contest.  We start next Monday, November 26th and the last day will be Sunday December 23rd.

Participation is simple~

  • Daily I’ll post fitness info, questions, tips, articles, blogs, videos, etc…on the BuffMother facebook page
  • Your job is to respond with a comment, like or share to the info.  Then apply it to your life while keeping accountable to “maintain” or improve your fitness over the 28 days of Christmas
  • For BONUS points~  share #workoutproof pictures with us!!

Let’s finish off this year with Momentum, Buff Mojo Baby!!!

Sign up here to be officially entered and please share with your friends!! Everyone is welcome to join!!







Name
Email

Happy Holidays,

Michelle Berger

 

Value your Muscle!! ~Shine in 49: Day27

Value Yourself and Your Muscle


What does it all boil down to? Valuing our health vs. Neglecting it: As women we seem to often times be selfless, giving, giving, giving… often times forgetting that we need to take care of ourselves, so that we can continue to bless those we love.

I am a prime example of this as a mother neglecting myself was a BAD HABIT. My eating, my dietary needs and my workouts used to have to fit in as an extra around the rest of my life. Only when I changed the value I put on my heath did I realize my true potential in life.

A big part of the process to learn to value my health, was for me learning to value my muscle mass. For years I had taken my metabolism and figure for granted… that is until it was GONE!! I realized muscle, was the key to so many aspects of my well being. Without it I was fat, tired, weak, less attractive… but with it I am lean, energetic, strong, and confident!

Now I hold my muscle in high regard and feed it what it needs so it won’t wither away. A key supplement that I have fallen in love with is L-Glutamine. I use it after my workouts to supply my muscles with this very essential building block of my body.

I also recommend it to all of my clients and hear rave reviews about its positive effects.

Here are just some of them:

  • Decreased muscle soreness – actually in some cases eliminating soreness all together
  • Increased stamina, leading to more frequent and intense workouts
  • Increased strength gains – this is key for all of us trying to rebuild our metabolism
  • Phenomenal hair and nail growth- what a nice bonus!!


Key points to keep in mind about L-glutamine:

  1. L-glutamine is great at preventing muscle loss when we are in a fasted state- so the best times to take it are immediately after a workout, before bed and immediately upon waking in the morning— SAVE that muscle you’ve worked so hard to get.
  2. In order to see results 5g once a day is all that is essential…if for instance you are extra sore from an intense workout—go ahead and take more…up to 15g a day.
  3. Also know that l-glutamine is in most every protein source also, so taking a supplement is not 100% necessary, but if you are like me and not always perfect at my diet…you should consider taking it.
  4. Your body requires more water to process any extra amino acids in your body. L-glutamine is the most prevalent amino acid in your body and if you take extra you will need to drink more water. Also note that it may cause you to retain a little more water than usual (1-2 pounds). So be aware that if you feel bloated or puffy the l-glutamine could be causing slight water retention—the best way to prevent the bloat is to drink a ton of water (1-2 gallons daily

I’d love to chat with you more about how much I love L-glutamine!! You are more than welcome to join me in the Rally Room (the best women’s only support group on the web)—we talk frequently about supplements and offer tons of advice about utilizing them for optimal effects.

It works if you work it~
GET BUFF!!
xoxoxo~
Michelle Berger


2 days to GO!

2 days

Well I got a BONUS workout of sorts yesterday…I was only planning to run, but DH wanted me to lift with him…so I did :)…I have a had time turning down an opportunity to work out with a HUNK!!

So this is how it went:
5:40pm arrive at gym- note that they now have a 2 hour limit to childcare…which is fine, I am never there longer than that anyway 🙂

r-bike 20 min…talked to a former client/personal trainer there she is going to compete an picks my brain constantly…and is very sweet about it
While waiting for DH to arrive,Run on treaddy:
intervals on odd mins starting at 3 min
9, 10, 10,11, 10, 9 for 2 min, 10, 11.5 and 11.5
my recovery was typically at 8mph

When I was done I was exhausted and the guy next to me said…”I thought your were going to run right off that thing, hee, hee” (he actullly said, hee, hee, LOL 🙂 )

so then we lifted Shoulders:
Military machine:
40×10
50×10
60×10

Freemotion shoulder press
25×20
35×15
45×10

Shrugs on smith
90x10x3

a series of arnolds, and lateral raises
didn’t count just worked hard

bicep curls ez bar
close grip 50×10
wide grip- slow 40x10x2

free motion bicep curls
25×20-way too light
35×20-too light
45×10-hard!

So today is Chest/tri’s and intervals again… After my photoshoot, whoohooo!!!

-Michelle
p.s. after faking it for days…TOM finally arrived today, always on a FRIDAY!! that stink

~~~

2 Days to GO…Support!

BuffMother's picture

Sat, 2012/02/18 – 2:53pm — BuffMother

2 days to go

 

Be Proactive Accept what can not be changed. Happy people don’t waste energy on circumstances beyond their control. Accept your limitations as a human being. Determine how you can take control by creating the outcome you desire – rather than waiting to respond.

I am not a super hero

I surely am not a super hero but that doesn’t stop me from trying to fly!!

I have been totally humbled and at peace with the fact I can only do so much in each day….and it’s high time for me to hire some help so I can increase my productivity without killing myself!  With that said, I’ve begun the process of “scaling back” my expectations for each day.  My initial approach is going to be to write out my daily “to do’s” then figure out what 1/4 of it is the highest priority item(s). Accomplishing any more that that is a bonus!

This trip to Vegas is so exciting and a huge blessing for many reasons.

  • I get to spend some time with the huby
  • we got an unexpected visit from gramma (the babysitter)
  • I got several important things done that I wouldn’t have made time to do otherwise- tires, oil change, carpets cleaned, teeth cleaned and a cavity filled
  • I get to go to the Olympia and meet some of the industry players
  • I get to be personally trained- I’ve always said I want to be the trainee vs. the trainer at some point in my life

It’s all good and very exciting.

This morning has already been productive, I’ve bought my sister a Birthday present, I’ve taken out the trash, I’ve prepped some items to be shipped and I’m now off to do my devotions and at 9 I get to talk to our Shana!!  She’s a doll!!

I’ll certainly be checking in from Vegas~ Love you all!!

Bye, bye!!!

-Michelle

The plan is to DIET HARD!

HI Girls!!…well I made it through another boosting phase!!! Today was the last day~ WHEW!!! I am so excited to be buffing again!!!
The Plan is to DIET HARD!! I haven’t been this serious about cutting down/leaning up in a long time! I’ve been at a comfortable nice weight for the past year or two and haven’t had an BIG reason to diet. I actually wouldn’t “have to” right now…but I want to feel super confident and thin for our trip to the beach.

So here is my POA for this first week of buffing:
**DIET** Each day get in my protein and greens– LOW carbs!! follow 5-3-3-3 portions and tons of water!**

M- Tia and Layla’s Birthday!!! warm up good for 10 mins, then try to run for at least 5mins- then do Legs– we’ll also probably go Bowling
T-back, shoulders, bi’s, abs and swimming– yes, I am trying to learn to swim
W-Chest, tri, ABS, run
Th-LEGS!! hard and abs too
F- Back, Sh, Bi, run and maybe swim with the kids??
Sa-Valentine’s day???— no plans yet—Chest, tris, ABS and intervals
Su-maybe go swim with kids?

BTW~ I didn’t workout today. Sunday workouts are always *bonus*, so I don’t feel bad for not getting it done today~ plus it was my last day of boosting…I needed to rest up, lol!

Well, I gotta roll…I have more b-day prep to do and more work to get done before tomorrow.

Let’s plan on having a GREAT week~ I am totally going to be focused on my workouts and diet!! it will be FUN!!!

PMA all the way!!!
-M

The plan is to DIET HARD!


HI Girls!!…well I made it through another boosting phase!!! Today was the last day~ WHEW!!! I am so excited to be buffing again!!!
The Plan is to DIET HARD!! I haven’t been this serious about cutting down/leaning up in a long time! I’ve been at a comfortable nice weight for the past year or two and haven’t had an BIG reason to diet. I actually wouldn’t “have to” right now…but I want to feel super confident and thin for our trip to the beach.
So here is my POA for this first week of buffing:
**DIET** Each day get in my protein and greens– LOW carbs!! follow 5-3-3-3 portions and tons of water!**
M- Tia and Layla’s Birthday!!! warm up good for 10 mins, then try to run for at least 5mins- then do Legs– we’ll also probably go Bowling
T-back, shoulders, bi’s, abs and swimming– yes, I am trying to learn to swim
W-Chest, tri, ABS, run
Th-LEGS!! hard and abs too
F- Back, Sh, Bi, run and maybe swim with the kids??
Sa-Valentine’s day???— no plans yet—Chest, tris, ABS and intervals
Su-maybe go swim with kids?
BTW~ I didn’t workout today. Sunday workouts are always *bonus*, so I don’t feel bad for not getting it done today~ plus it was my last day of boosting…I needed to rest up, lol!
Well, I gotta roll…I have more b-day prep to do and more work to get done before tomorrow.
Let’s plan on having a GREAT week~ I am totally going to be focused on my workouts and diet!! it will be FUN!!!
PMA all the way!!!
-M.