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booty ~ shake that thing!

HI ladies!! We’ll we’ve made it through to THURSDAY and I’ve made it through to be “BUFFING” once again!! YAY!!  I had a very successful modified boosting– it was all about maintaining my weight and uppping the volume of my cardio. It went really well the first week of boosting– then the 2nd week was more of a struggle, YET I am here starting my buffing at 128#’s.  I expect that in the next week I’ll be down at my goal of 126 for VEGAS!! YAY!!

Fyi- I am still sore from my track workout- especially in the bottoms of my feet and quads/hip flexors.

 Yesterday’s workout was a good upper body day- I did 3 rounds of 7 mins on my upright bike through out the day.

pull ups 3sets x 7 reps

Bench press 95x10x3sets

Rows with my 40# KB 3 serts of 10 Incline flys 30’sx10

Dips- 1 set on bench the other 2 sets of 7 reps  regular dips (on my dip station)

I also did one round of this- it was posted by a BuffMother member Theresa of Omaha— she’s crazy and did this in a hotel in vegas last week.  All 10 rounds with little rest!

I did one round and told her to Give me 10 days, thenI should be able to complete the 10 rounds, lol– did 1 today!! It took 4 mins

I’m getting very excited for VEGAS!! the weather for our trip looks great!!

BIG NEWS!! our next contest will be a BOOTY CONTEST!   I’ll announce it and start promoting it as soon as we return from VEGAS!

right now finishing up the S2S contest results and VEGAS is enough for me to handle–but come May my booty is where my attention will be!!

It’s going to be 3 weeks long– start day may 6th- final day may 26th

Be sure to get your friends to join us!!

Here’s my workout proof pic from yesterday– with my friend “BuffBunny”…she hangs out in my gym!

554869_10152751818800055_1261173630_n

Let’s all be “BuffBunnies”–much better than the playboy bunny kind!

LOVE YOU~

Michelle

The Key to your Motivation is to Encourage others!

Habit BROKEN or ATTAINED!

Habit BROKEN or ATTAINED!

If you participated in the contest, Be sure to Submit your official entry by March 4th= starting stats, final stats, a written paragraph sharing your thought about the contest,  and at least 1 photo of yourself to michelle@buffmother.com.

Stats (start and end):

Height
Age

Weight:
Chest:
Waist:
Hips:
Thigh:

A short paragraph on your  contest results, did you break or attain your habit??

 

Send your info and at least 1 photo to, michelle@buffmother.com

Thanks!!

Submitted by BuffMother on Mon, 2006/02/27 – 8:20pm

Tonight’s workout was great! Once I got moving that is 🙂

Todays workout was basically just intervals plus a tish extra cardio.

10 min warm up on r-bike
run intervals
3min warm up at 7mph
9mph
8 for 1
9 for 2min
8 for 1
10 for 2
8.5 for 1
10 for 1
8.5 for 1
10 for 2
8.5 for 1
11 for 1
8.5 for 2
11.5 for 1
cool down at 7

Total of 23 min on treaddy

upright bike
easy on off intervals…additional 10 min

Then 3 sets of bent over flys for rear delts
on hard set of knee ups on bench
3 sets of calves
one hard set of roman chair knee ups
oblique machine 2 sets

Done

NOW I ate for post workout
1/4 c almonds
6 oz of sweet tater
2 cups asparagus stir fry
5 oz chicken
1 teaspoon ranch dressing

and I have a gut ache…I think it could be the sweet tater–ouchy~xx(

Tomorrow is Chest tri’s more intervals :)…but no running

Have a super night!
-Michelle

~~~~

Submit your entry “21 day Kick the Habit” contest:

BuffMother's picture

Mon, 2012/02/27 – 10:16am — BuffMother

The 21 day Kick the Habit contest is over…Congrats for taking on the challenge!!
I am sure you are an improved version of yourself after these 21 days!!

Please visit this last link for some insight and instructions on
how to officially enter our contest:

http://therallyroom.com/node/51920

Entering is easy…Simply submit your official entry by
March 4th= starting stats, final stats, a written paragraph sharing your thought about the contest,
and at least 1 photo of yourself to michelle@buffmother.com

Thanks!!

-Michelle

~~~~

0 Days to go….of “21 Day Kick the Habit”: Mission Complete

BuffMother's picture

Sat, 2012/02/18 – 2:58pm — BuffMother

You did it!!  You completed the “21 Day Kick the Habit” Contest, Was your Habit BROKEN or ATTAINED!?

No matter what the outcome, striving to make positive change in your life makes you a winner!! Congrats….

Please, Submit your entry~

If you participated in the contest, Be sure to Submit your official entry by March 4th= starting stats, final stats, a written paragraph sharing your thought about the contest,  and at least 1 photo of yourself to michelle@buffmother.com.

Stats (start and end):

Height
Age

Weight:
Chest:
Waist:
Hips:
Thigh:

Write a short paragraph on your  contest results, did you break or attain your habit??

Send your info and at least 1 photo to, michelle@buffmother.com

Thanks so much!!

Now that this contest is complete, what are you going to do????

Please consider:
Keeping up with your new friends in the Rally Room,
and Start another challenge ( a personal one or join in our next Team BuffMother contest at the end of March)?

What about finding another scary goal, Like a new hobby of dancing or road racing? or think about doing the 21 days again to tackel another habit?

 

No matter what, keep after improving yourself!! It takes time to reach your goals, stay consistent and know every baby step forward changes you!

Thanks so much for being YOU!!

Love,
Michelle

~~~~~

21 Day Kick the Habit winners

BuffMother's picture

Mon, 2012/04/02 – 1:05pm — BuffMother

Congrats to our Top 5 in the “21 Day Kick the Habit” contest!! They each get a long sleeved BuffMother! T-shirt for their prize!!!  Way to go April Ramirez, Lara Braddy, Sheena Ellington, Donna Buchanan, and Nicole Winfield!!

“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