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It take’s BRAINS to be SEXY! (3 steps)

Our SEXY FOCUS is just barely underway and it’s time to set goals, to have purposeful thoughts and to commit!! 3 Simple steps will help your mindset be prepared for success in this 6 week journey to SEXY.

It takes BRAINS to be SEXY!

STEP #1 Goal Setting~ …what do I want to accomplish?
Take an honest look at where you are at and make goals that are attainable, yet challenging.

~A good place to start is by taking your pictures and stats (this week’s challenge).
Once you have that truthful baseline you can asses how you are going to get to your destination.

~Another key item to keep in mind with goal setting is to set an “EVENT”, a specific timeline,  to hit your goal. An event like a birthday party, a special reunion, a wedding, a photo-shoot, a trip…Build up your excitement for that EVENT!!  It will keep you accountable to take the daily steps needed in order to attain your goals.  It will get you through when things get “tough”.

#2 Control your Thoughts~ Have purposeful thoughts…
Be sure to journal or blog somewhere about what you are thinking.
Some questions to ask yourself:

  • Where am I at in taking care of my health?
  • Do I need to visit the Dr.? or enlist professional help?
  • What have I been doing with my time the past few months?
  • I’m I “over-booked” OR “under-booked”
  • Am I happy? What will make me truly happy?
  • Have I  been focusing on fueling your body with the NUTRIENTS it needs?

#3 Commitment to your goals~ Quitting is not an option..
Are you committed to follow through? It is important that you decide to stay committed…don’t allow yourself to QUIT.  Even if you miss an entire week of workouts due to a cold or a super busy time…. You MUST NOT quit! If you falter a bit, that’s normal! The real winners dust themselves off and start again without looking back! The only way anyone ever attains their goals in life is by NOT QUITTING! Decide here and now that you won’t quit! Let’s use keep our minds positive, strong and engaged!!

It takes brains to be Sexy!!
Your braininess,
Michelle

p.s. Today’s workout suggestion~
Lift Lower Body and ABS

“Mom can we workout together?” YES!!

My son is 12 and in the throws puberty.  He’s just started to get that young man surge of hormones and a strong desire to be stronger!!  We now go to a gym where we can workout together (previously the youngest age allowed was 14).

The plan is for him and I to get the workout done directly after school so the “EXCUSES” of dinner, homework, exhaustion, housework, etc…don’t get in our way!  It’ll be a big comittment on my part and his~ BUT,  It’ll be so worth it!

I am very confident that by summer with consistent effort he will be bigger and stronger than me! FUN!!

Today, I’ve been trying to catch up a bit on the work front…It’s crazy how FITNESS Season hits hard after the holidays!! I love it!  I spent the morning answering emails and catching up on facebook.

Then I hit the gym for a quick yet effective 10 min run and 20 min back, shoulder, biceps and ab workout– GOOD STUFF.

Now it’s time to get outside!! It’s 55+ here and a GORGEOUS afternoon for another fire!! Love ya’s,

Michelle

“All-Star!” KQ Smith of SC and CT

“All-Star!” KQ Smith

Well Where do I begin… I had the pleasure of meeting KQ  over 5 years ago via www.buffmother.com.  She’s been a member of  TEAM BuffMother~ almost since we began!
KQ is one wonderful, motivated, fun, excitable lady!!   We got to “meet” in person a little over a year ago and I knew then that this lady was truly destined for big BEAUTIFUL things in her future-and FYI- she is Strikingly Beautiful herself!!  Over the years, KQ has been on a journey…one filled with a few potholes here and there, but the one constant in her life has been her commitment to become her BEST!  and to surround herself with the BEST!   KQ is truly an “All-Star”.  Please follow her as she preps for the next stop in her journey.  the Fitness America Pageant in SC on Aug 14th!! She will be rocking the stage for SURE!  I love this lady!

Kenisha and Michelle Berger in LA Dec 2008

Connect with KQ:

Follow her BlogSpot:  http://kqfitness.blogspot.com/

Friend her on FB: http://www.facebook.com/profile.php?id=1346161964


KQ and Michelle Berger other TEAM BUFFMOTHER members on the set in LA Dec 2008

I’m a 33yr old mother of 1, I work 2 jobs, I have a LIFE and I STILL GET IT IN!! I work hard, I play hard & I train EVEN HARDER!!! I make NO EXCUSES and I’m not holding anything back . . NOW IS MY TIME TO LIVE MY DREAM!!!

~~~~~~~

A DREAM COME TRUE~!  KQ Competed at the Fitness America (Atlantic) in April of 2010!!

Her first show~ She is GORGEOUS!!

~~~~~~10 week www.BuffMother.com SSS contest results (Fall of 2009)~~~~~~~

Name: KQ Smith
Number of children and ages:
Age: 32

Why did you enter the SSS contest by BuffMother?
I entered b/c I am a BUFFMOTHER at heart and I wanted to use this competition to help me get back on track and continue working towards my goal which is competing in my first competition along with moving towards my goal of doing fitness modeling. This challenge has really helped me get myself refocused and I was able to start a Bootcamp at home and really get my personal training going.

What tactics did you use to stay focused and engaged for the entire 70 days?
I decided I was a winner and I was tired of complaining about my weight gain and I knew I had the ability to lose the weight and get myself jump started again. I have just really been taking this time as a reevaluation period and it has been WELL WORTH IT. I also used my boyfriend as a motivation. He believes in me completely and has stayed on me hardcore when it came to some of my bad habits like my snacking. I also used his desire to get back in shape to help me to b/c I have to keep myself on track if I’m going to help him get on track. I also refocused on hormonal timing again and getting paying close attention to my cycle and weight gain. How do you feel about your success? I am truly excited and overjoyed about my success. At one point I thought I had really fallen off the wagon and I was so hard on myself about getting back on but this challenged allowed me to focus and obtain my goals.


What obstacles did you have to overcome in order to attain your goals?

During the 70 days I experienced some great highs and some terrible lows by having crazy weight gains every now and then. I struggled with my issues that I call “drive-by snacking”. It’s not that I eat bad I tend to pop in the kitchen and grab some nuts, a piece of this, a piece of that and that all adds up unfortunately. I have also been traveling a lot during these last 70days and I have really worked hard at staying focused and on track by running and doing my workouts at the house, hotel or any gym I could find.
What would you like to tell the world about BuffMother ?
You already know I am a BUFFMOTHER thru and thru and I will preach it from the roof top. As I stated earlier I have really refocused myself on hormonal timing again. So much so that I know what CD day it is just by how I feel without even looking at the calendar. That is one of the best parts about this challenge which is KNOWING YOURSELF mentally & physically!!! That has to be one of the best parts of Buffmother besides creating the bonds with the other ladies who are going thru the same things as you are. Another great thing is the challenges b/c it forces you to have a starting point and to track your numbers that way you are able to see your success first hand b/c sometimes without the numbers and pictures we would drive ourselves nuts thinking we’re not getting anywhere and that’s exactly what I had been doing in the past. Most of all I will tell the world that I LOVE BUFFMOTHER AND I LOVE MICHELLE for bringing it to us!!

STATS  beginning vs. after 10 weeks

Today’s Date:____9/14/09 11/21/09 ____ height:___5’10 still 5’10___ weight:__165 158_ age:___32 still 32___
Today’s cycle day-

Please list the following measurements:
Bust (around breasts the biggest part): 34 33.5
Chest- relaxed (just under armpits above breasts with arms down at your sides):33.5 33
Chest- flexed back and chest (just under armpits with arms down at your sides): accidently forgot this one in the beginning
Waist- relaxed (the smallest part): 27.5 26.5
Waist-sucked in (the smallest part): almost 27 26
Hips (the largest part of your butt): 38.5 37
Shoulders (around the outside of your shoulders with your arms at sides): 41 1/4 40
Biceps (relaxed at midpoint of upper arm): 11.5 11
Biceps (flexed at midpoint of upper arm): 12.5 12
Thigh-mid (about 8” above knee cap): 21 3/4 20.5
Thigh- upper (about 12” above knee cap): 24 rt=23, left=23.25
Calf (about 7” below knee joint): 15 15