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Revealing Abs info: “Fab Abs” Day 14

Day 14 of our Fab ABS challenge~
Please watch this short video….It’s 4 Diet Tips that will help reveal your abs:

4 diet tips to reveal your abs
1- hydrate
2- protein
3- increase fiber
4- supplementation

ALSO, for your ab workout today, it’s time for you to PRACTICE your sit ups.
Do the following– I’d recommend having a timer and be sure to secure your feet. A curl bar or DB’s work well for this-

20 sit ups nice and slow
~rest 30 seconds
20 sit ups as fast as possible
~rest 30 seconds
15 sit ups nice and slow
~rest 30 seconds
15 sit ups as fast as possible
~rest 30 seconds
10 sit ups nice and slow
~rest 30 seconds
10 sit ups as fast as possible

GREAT JOB!! and way to finish week #2 strong!!
Let’s plan on having a stellar week 3,
Love ya,
Your BuffMother, Michelle

Focus, focus

I am feeling my fitness focus increase! YAY!! But I need to keep it and keep it improving! So,  I joined a 6 week bodybuilding.com contest. It’s an either shred or bulk focus, but as you know My goals/plan are a bit different than most, I’ll shred for 2 weeks, then bulk for 2 then shred again for 2. Right now my focus is to shred, since I’m staring my “Buffing Phase”… we have the end of our “6 Weeks to Sexy contest” and the dietbet.com contest weigh in is in a week, plus I’m now in my buffing phase– fat is gonna be coming off!

 

I looked at a bunch of plans on BB.com and decided to just stick to my own. The goal is to  do a 3 day split : legs, back/bi/sh, chest/tri repeat…I’m striving to lift 6 days a week and 4 days of intervals (mostly running) post upper body lifting or on my day off of lifting. I’m focused on FINISHING this contest STRONG~ 6 to Sexy~ day 29: Finish It!!

 

Just 2 weeks left, meaning we are on week #5…my favorite challenge!!

6 to Sexy~ day 28: Wk #5 Bikini week

 

Here’s my bikini week:day 0 pic from yesterday~

 

 

Yesterday I got in my 20 mins bike; some Hiking around the farm (10mins worth) and a killer run! Out and back 9:45 out and 9 mins back- uphill even!

 

Let’s finish STRONG!

-Michelle

 

p.s. 6 Daily Goals–

  1. Cycle day- 5 Buffing is ON!
  2. Weight- 133 up today from bad food and some bad drinks this weekend. By tomorrow I’ll be down at least to 132. Goal for Friday is 129!!
  3. Sexy To do’s- do our week#5 challenge– bikini picture
  4. Workout- 20mins bike; Legs/abs and booty work!
  5. Meal POA- Protein, greens and fats (very low carbs the next 2 weeks)- buffing style P’s: protein powder, talapia, chicken, left over roast G’s: Cucumber, green beans,mushrooms, onions, radishes F’s: meat fat, dressing on salad, olives
  6. Sexy Actions- make Travis feel special…I think a good meal tonight will help that! Plus some sexy texts and sexual advances from me!

The Key to your Motivation is to Encourage others!

www.BuffMother.com

EVERY Day In May

EVERY Day IN May Challenge starts MAY 1!! JOIN US~

  • Goals= Workout for at least 11 minutes EVERY DAY in MAY
  • Use some of the suggested workout ideas and FOCUSES
  • Enjoy any an all of the extra info given away
  • Encourage others with comments, friendly competition and through tags, etc..
  • EVERYONE is welcome to join!! Males and Females, Kids, Adults and even PETS!!
  • Post for accountability SOMEWHERE! TeamBuffMother.com, FB (event page, teambufmother group, my page/profile etc), IG, Twitter, Pinterest, Bodyspace
  • Use TAGs in your accountability posts– I love when I’m tagged or BuffMother.com is mentioned, etc… or use hashtags like #workoutproof #workout #everydayinmay #buffmotherchallenge #michelleberger #teambuffmother
  • You are highly encouraged to snap a starting photo and ending photo for this challenge…I’d love to see them!

Workout ideas are based upon my workout DVD system that uses bands and my butt or abs series of workouts.  Each of the SlimChick workouts are only 11 minutes in duration, so you have no excuses.  I am placing the workouts on YOU TUBE for FREE during the month of May only.  Normally you’d need to purchase them through BuffMother.com.

FYI- each SlimChick workout uses a band. Pink is a more stretchy, lower resistance band.  Purple is a less stretchy, thicker, higher resistant band. You can purchase the bands at most sporting goods stores or if you purchase my DVD’s the bands are included.

Please, like, comment, share, like and subscribe to my you tube channel. Word of mouth advertising is how I build my business. Thanks!!

 

#

Workout idea

1

Upper Body- Slim Chick Purple Boosting

2

Lower Body- Slim Chick Purple Boosting

3

Abs/Booty- Slim Chick Purple Boosting

4

ABS video- Slim Chick

5

Upper Body- Slim Chick Purple Boosting

6

Lower Body- Slim Chick Purple Boosting

7

Abs/Booty- Slim Chick Purple Boosting

8

6-pack of PEPSI ab routine

9

the “HAM” Butt workout

10

6-pack of LaCroix ab routine

11

the “BLT” Butt workout

12

Upper Body- Slim Chick Pink Buffing

13

Lower Body- Slim Chick Pink Buffing

14

Abs/Booty- Slim Chick Pink Buffing

15

ABS video- Slim Chick

16

Upper Body- Slim Chick Pink Buffing

17

the “MAC” Butt workout

18

the “PBJ” Butt workout

19

Lower Body- Slim Chick Pink Buffing

20

Abs/Booty- Slim Chick Pink Buffing

21

6-pack of COKE ab routine

22

the “WRAP” Butt workout

23

Upper Body- Slim Chick Pink Buffing

24

6-pack of MUG ab routine

25

the “FRISCO” Butt workout

26

Lower Body- Slim Chick Pink Buffing

27

Abs/Booty- Slim Chick Pink Buffing

28

the “MELT” Butt workout

29

ABS video- Slim Chick

30

the “TUNA” Butt workout

31

Abs/Booty- Slim Chick Pink Buffing

 

 

Weekly Diet Focus:

  1. Drink More Water
  2. Eat More Greens
  3. Eat More Protein
  4. Cut Carbs to 60g
  5. Final 3 days of challenge: Cut Carbs to 15g

Weekly Fitness Focus:

  1. Endurance
  2. Strength
  3. Speed
  4. Lactic Acid
  5. Final 3 days of challenge: Depletion

 

 

Daily food challenge:

S: eat spinach/asparagus

M: eat red meat

T: eat olives or avocado

W: eat eggs

T: eat fish

F: eat cukes/lettuce

S: drink tea

 

PLUS!!  Daily Themes:

  • Mojo Monday
  • Text a lot Tuesday
  • Wacky Wednesday
  • Thankful Thursday
  • Friendly Friday
  • Super Hero Saturday
  • Spirit Sunday

 

I’ve uploaded an excel spreadsheet and PDF. Please feel free to create and share your own MEME’s and info Graphics about the contest. I want as many to participate as possible!!

 

 

“Get Buff”- Day 26

“Get Buff”- Day 26

We have a Killer day in store for us!!!

Workout:

 

Day #26
“Others day”
Chest:
Incline flys
4×10
Legs:
Dead lifts
4×10
Lunges
4×10
Back:
Seated row
4×10
ABS:
Ball crunches
4×25
REST between sets= 2mins-feel free to stertch and do abs between sets!

Today’s Diet Focus:

No Bread

Bread is a sneaky way for carbs to come into your diet.  If you focus on NO BREAD, you’ll open up a world full of new food possibilities. The goal of this diet focus is to make you aware of that there are MANY other great carb choices besides bread to choose from.  FRUIT, Veggies, Rice, Beans, Sweet Potatoes, etc…

Using lettuce in place of bread is another great option~

Bread is most often made from wheat and wheat can cause stomach irritation for some people- “GLUTEN” is a substance that is rough and can “scratch” the insides of our digestive track- sometimes it leads to stomach aches, gas,  IBS or even digestive diseases.  If you are someone who sufferers from bloating, constipation, gas, etc… Limiting gluten intake may help your body be HAPPY.

Are you wondering what is considered bread??

Honestly I want you to choose your own definition but in general terms~

Bread= any baked grain product made with yeast (yeast is another thing that can cause an unhealthy physical reaction in women especially)

REMEMBER! Don’t get too technical…

Just KISS (Keep It Simple Sweetheart)!!!

Your friend,

Michelle

 

“Get Buff”- Day 16

“Get Buff”- Day 16

We have a Killer day in store for us!!!

Workout:

Day #16
“Others day”
Chest:
Incline flys
4×10
Legs:
Dead lifts
4×10
Lunges
4×10
Back:
Seated row
4×10
ABS:
Ball crunches
4×25
REST between sets= 2mins-feel free to stertch and do abs between sets!

Today’s Diet Focus:

No Bread

Bread is a sneaky way for carbs to come into your diet.  If you focus on NO BREAD, you’ll open up a world full of new food possibilities. The goal of this diet focus is to make you aware of that there are MANY other great carb choices besides bread to choose from.  FRUIT, Veggies, Rice, Beans, Sweet Potatoes, etc…

Using lettuce in place of bread is another great option~

Bread is most often made from wheat and wheat can cause stomach irritation for some people- “GLUTEN” is a substance that is rough and can “scratch” the insides of our digestive track- sometimes it leads to IBS or other digestive issues.  If you are someone who sufferers from bloating, constipation, gas, etc… Limiting gluten intake may help your body be HAPPY.

Are you wondering what is considered bread??

Honestly I want you to choose your own definition but in general terms~

Bread= any baked grain product made with yeast (yeast is another thing that can cause an unhealthy physical reaction in women especially)

REMEMBER! Don’t get too technical…

Just KISS (Keep It Simple Sweetheart)!!!

Your friend,

Michelle

“Get Buff”- Day 6

“Get Buff”- Day 6

We have a Killer day in store for us!!!

Just one more day and we’ll be a WEEK into it!!

Have you made progress?? Please share how your first week went with us in by commenting below~!

Workout:

Day #6
“Others day”
Chest:
Incline flys
4×10
Legs:
Dead lifts
4×10
Lunges
4×10
Back:
Seated row
4×10
ABS:
Ball crunches
4×25
REST between sets= 2mins-feel free to stertch and do abs between sets!

Today’s Diet Focus:

No Bread

Bread is a sneaky way for carbs to come into your diet.  If you focus on NO BREAD, you’ll open up a world full of new food possibilities. The goal of this diet focus is to make you aware of that there are MANY other great carb choices besides bread to choose from.  FRUIT, Veggies, Rice, Beans, Sweet Potatoes, etc…

Using lettuce in place of bread is another great option~

Bread is most often made from wheat and wheat can cause stomach irritation for some people- “GLUTEN” is a substance that is rough and can “scratch” the insides of our digestive track- sometimes it leads to IBS or other digestive issues.  If you are someone who sufferers from bloating, constipation, gas, etc… Limiting gluten intake may help your body be HAPPY.

Are you wondering what is considered bread??

Honestly I want you to choose your own definition but in general terms~

Bread= any baked grain product made with yeast (yeast is another thing that can cause an unhealthy physical reaction in women especially)

REMEMBER! Don’t get too technical…

Just KISS (Keep It Simple Sweetheart)!!!

Your friend,

Michelle

Loss of a Goal

Well…this past Sunday I decided to “QUIT” working towards my 800m Masters track race goal for this year. The timing just didn’t work out for me to be able to complete it this year…I was sad about the LOSS OF MY GOAL.  I felt lost and confused for a couple days.  It’s Wednesday and I’m over it now!

I have other goals and dreams to pursue that have taken it’s place and I feel better off as a person for attempting to do the race.  I truly learned a ton over the past 2 months of training:

  • Ketogenic diets are applicable to athletes; more and more endurance athletes don’t fuel with “carbs”
  • I am old, but doesn’t mean I can’t regain my speed or endurance with effort
  • I like to challenge myself yet, I also like workout that aren’t always filled with “performance” pressure
  • I learned that track for kids HAS TO BE a fun group activity, not a pressure cooker with a drill sergeant mom
  • I learned about the USTAF programs and how I can become a certified track coach/club
  • I reaffirmed that GOD comes first in my life, family second and “work” a distant 3rd or even 4th
  • Lactic Acid Threshold and VO2 max testing is really underutilized in athlete training in my area
  • Track clubs are NON-EXISTENT in my area…everyone seems to be running LONG races.  My question is “why so far???”

The past couple days have been busy with kids and my MUFFLER falling off my van!  CRAZY TIMES!

I did manage to get a couple workouts done, my hair and nails done and some work completed.  All in all it’s been a good week!!

 

I’ll be checking in on your blogs in a bit…but first I have to bring my DD to guitar!

Love, Michelle

PMA Monday

I am pressing hard to have a PMA (positive mental attitude) today…I woke up a bit blue today…not sure why?  BUT I have a good theory that it’s because I Didn’t get in my workout on SAT or SUN!  Bad me!!

Saturday turned out to be consumed by Softball…We had a tournament out of town and I spent the entire day with my girls there. The good news is we WON!

BUT, I lost the battle of CARBS that day– I ate a dipped ice cream cone from McD’s, a bunch of BBQ Chips, and even a bowl of CAPTAIN CRUNCH!! I haven’t eaten a bowl of cereal in FOREVER!

 

Anyhow, I woke up to Cycle day 1 yesterday and was back in control of my food yesterday.  It was a VERY active day, but no “workout”.  I burned several brush piles, trimmed some trees, planted trees, went for a hike, bbq’d some chicken, etc… It was a fun family day!

 

Today, I was up early to get my son to football practice and home again. Then off again to bring the girls to VBS. That’s all week from 9 to Noon…It’ll be good to have them occupied for a few hours each day! In addition to being a taxi service, My week is looking BUSY! I have a bunch of paperwork and errands to accomplish and lots of birthday prepping to do– gotta look and feel great for my B-DAY Weekend!!

 

I’m feeling more positive already!  Thanks for letting me be a part of your life!!

Love,

Michelle

p.s. meet our new baby

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Thoughts

Sorry, I’m a bit slow at getting the contest post for today written, but think it’s got some GREAT info in it:

Also, be sure to READ and COMMENT on Kim’s Featured “SEXY ARTICLE”:
Today has proven to be a good day of DEEP Thoughts.  I’ve been in a time of indecision on how to proceed with my business.  I am 100% committed to being a leader in the fitness industry forever, but I am not sure of my NEXT BIG MOVE?  If you would, could you please pray for guidance and for God to open up doors toward the right path that will help me complete my MISSION on earth?  I want so much to help people know what I know about fitness, life, confidence, hormones, goals, dreams, business, etc…  And I want to learn more!  I am hungry for SUCCESS and wanting to help others BE SUCCESSFUL in the process!

6 Daily Goals– that will be topics in my daily journal

  1. Cycle day- 12 I feel like I’m close to ovulation…a bit of ovary tenderness, a bit of a tummy bloat, a bit more emotional, but overall really happy.  I am really at peace despite being “injured” and I even feel a bit sexy
  2. Weight- 132.8..I didn’t end up weighing yesterday, but this number being up was pretty much expected.  Sitting on my butt doing NOTHING, taking advil, etc… doesn’t lead to weight loss, lol!  I think a short walk will be nice and tomorrow I’ll attempt a light workout.
  3. Sexy To do’s– Finish my “pedicure” that I started yesterday.  Also, I’ve been going through my extra make up and cleaning it out along with discovering some fun items I forgot.   I’d also like to organize my thoughts about my APRIL THEME- “ABS APRIL”!  Should be a fun SEXY focus for the month.
  4. Workout- a walk– probably only 10 mins, but it’s something
  5. Meal POA- NO CARBs…no workouts for my body means no glucose burned which means my insulin resistance is in full force and carbs can’t be consumed or I FEEL IT as “Sludge” in my veins. Sad but true   Some foods I do plan to eat: salad and STEAK.  I have a ribeye that needs to be grilled ASAP!  Gonna cook it now!
  6. Sexy Actions– Wear perfume.  Hubby accused me of not wearing any last night…he said he was the only one who smelled good in this relationship~ WHAT?! I’ll show him, HA!

Time to get some things done besides THINKING today!! Toodles!!

-Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

good START

HI YA!!

Happy Thursday to you~ today’s another busy day on tap for me!  I’ve got what feels like a million things to complete prior to Spring BREAK starting tomorrow.  There’s no way I’ll be able to get everything done, but I still plan to have a very productive day!  It’s starting off good– I’ve already written our featured contest post:

 

Yesterday morning Travis and I started a NEW routine– to workout together each M-W-F morning.  He’s a morning workout person, so I am trying to help him regain some consistency with his workouts.  It’s a sacrifice, for me…BUT WORTH IT!!

It’s also cool to have someone there to take my workoutproof pics

 

My chest workout:

Bench: 45 warm up x15 reps, 95x15x3sets (kept it light since this was my first day benching since my neck went out last week) Push ups- with perfect push up 4 sets: 15, 15, 10, 10 BOOTY Push ups- this I stick my butt up on–kinda like BAD FORM push ups, lol! 3 sets of 5-10 reps Incline Flys: 30’sx10x3sets Sit ups~ 3 sets Triceps dips finished with a reverse plank VACUUMS!! I also did some other ab stuff mixed in…it was a good “Safe” workout!

 

Once it was done I was off to the races– got a bunch of work done, took a shower, and chatted in the RR. It was great to have  and then drove into town for my MIL’s b-day lunch!

Here’s a pic of my outfit for that

 

We had a good lunch, I stuck to my “plan” to eat a bit of bread, have coffee to drink and eat a salmon salad. The remainder of the my eating for the day didn’t EXACTLY go to plan, I ended up having 2 more carbs than I hoped for- I had pringles! and CAKE My totals for the day were 5P (eggs, salmon, chicken, beef jerky); 5C (bread, pringles, cake, rice); 3F(eggs/bacon, butter, oil, dressing, half-n-half); 3 G (salad, stir fry veggies); 1treat (cake– the amount of cake I had feel into more than 1 serving)

 

a 5-4-3-2-1 BOOSTING day– not a bad day at all, just not what I was “shooting for” on diet Did you read yesterday’s post about diet?:

S2S~ Day 10: Diet hard!!

I’ve gotta roll…lot’s to do today, !!
I love it!! LOVE YA,
Michelle