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If you don’t do it…a puppy dies.

Saturday sleep in!!

HOLY COW…I woke up at 9:52 this morning! I was very tired!!

Last night I posted how I was tired and got some really funny responses to my plea:

 

“Is anyone else tired today– I have chest/triceps/abs and intervals to do– can you talk me into it please???”

 

~Do it or face the wrath of all of us who lift vicariously through you!

~Quitcher whinin’ and hit da gym already!

~Everyone wants to be a beast, until its time to do what beasts do. Get it done.

~Less talk and more work. Wuss! hehe

~Do it. Naked you will thank you.

**And…my favorite:

~If you don’t do it. A puppy dies.

So…

I did a chest/Tris/Abs workout

Skipped the intervals to save for today-

here’s how it went

Warm up on bike

3 sets push ups

15-10-15 with some butt up/pikes between and after

Bench

45×10

95×10

115x8x2sets

Incline flys

30’sx10x3sets

Bench dips

3 sets

Knee ups

hanging- 20, 25

on bench- 25

Tricep extensions/skull crushers

45#x10x3sets

DONE!

I’ll get in a run outside on my trail today- meaning HILLS. Gonna have some pre-workout (@GymAngel Energy Angel) now to get amped up for it! @GymAngel Energy Angel

 

Today is all about “Burning it down” here on the farm– it’s finally dry enough for a fire! And the twins have a BB game at 3   PLUS, we’ve got 3 football games to watch!

Have a great Saturday!

-Michelle

 

p.s. today’s the Final Day to enter the Gym Angel shirt and a bottle of SLIM angel (fat loss supplement) give away!!
Here’s how:
1- post a picture of your “gym” to your profile with the hash tag ‪#‎gymangel‬
2- tag the pic with Gym Angel and your gym (give them credit!!)
5 winners will be announced on later today!! (Jan10th!!)
Enter now and often!!
My gym is in my cozy home! No braving the elements to get there!! #gymangel
www.GymAngel.com

blacktank

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Need to think!

Emotionally strong posts abound online right now, lots of 2014 recaps and lots of 2015 resolutions!! It’s fun to see!

It’s also a bit overwhelming as I try to figure out my goals for the upcomming year. Much of what I had envisioned for 2014 turned out quite differently than expected.

July 2nd I wrote my last “goals list”

http://www.teambuffmother.com/blog/revisit-my-goals

 

One thing I do know is that I won’t be “hosting” a new year transformation contest this year, instead I figured we’d Piggy back on the BodyBuilding.com Transformation contest, more info here…

http://www.teambuffmother.com/…ansformation-contest

 

I had a solid yet tough day of accomplishing stuff yesterday…

Did insurance elections

Paid some bills

canceled some recurring expenses

posted some items for “work”

got a few packages sent and a few more ready to roll

ETC…

on the workout front, did 20+ mins on the bike in morning; Chest/Tricep/Abs and some bicep lifting plus 3.1 miles of intervals on treadmill

Workout details:

Warm up bike

push ups- 3 sets of 10 on handles with pigeon toe booty pops for about 20 of them

Bench-

95×10

115x7x3sets

 

Bicep curls with 25#Db’s

20 reps

 

Knee ups on Bench 2sets of 20

 

Incline flys

25#’sx10

30#’s x10 x2sets

 

ab wheel

15 reps x 2 sets

 

Dips

2 sets of 7

 

Bicep curls with barbell

45#x10

 

Ran treadmill: 9mph intervals with 7mph recovery, finished 3.1 miles total in 23.45

 

Today Legs are on tap, but that’s later…first I’m going finishing some VERY IMPORTANT WORK (six to sexy prizes announcement), then going tanning and getting some FOOD!

 

 

2 days of 2014 left, are you going to finish strong??

~ Tuesday~
Check out today’s suggested workout- The WRAP: http://youtu.be/3wm0-KVsKhA

 

THE WRAP

Repeat this circuit 4 times

1)    W- Wiggle It- Stand with legs slightly further than shoulder width apart. shift weight from one side to the other lifting right hip and bending knees of left leg to do so and switch back and forth giving a “wiggle” type dancing motions.

2)    R- Running Ups- Stand holding a bar or back of chair infront of you.  Bring knee up to chest (like running) and then extending foot back behind you about 1.5 to 2 feet with a “bounce” between.  Do 15 on each leg then switch.

3)    A- Adductions- Lay on your back with feet up in the air and butt propped up with hands. Made a V with legs being sure to get it as wide as possible and then close V and repeat.  SLOW and controlled for 10 reps. You can vary foot position to emphasize certain muscles.

4)    P- Pilate UPS- Stand with toes out like a ballerina, squat down low with knees out to side then extend all the way up onto toes with arms above you.  Repeat 5 times.

 

EXTRA Fitness Focus~ Lactic Acid.

Our focus for this week is LACTIC ACID

Here’s a little video “Vlog” I recorded talking more about lactic acid training http://www.youtube.com/watch?v=ohIuXa3DoQ0…

 

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Whacky Wednesday

Time to get a bit Whacky! I’m so sick of dealing with the UBER SERIOUS side of people. My solution is to get even more WHACKY than ever!!

Did ya’ll know that I’m kinda crazy?  I am a bit of a goofball and I love making fun of myself.  I just spent some time watching the “Swedish Chef” on YouTUBE! Love him!!

I would love to make a spoof video in his honor for my “BuffMother Meals”…I could even use my chickens?! http://youtu.be/B-OFXUaMIv8

 

By the way, I put up more info on the meals here:

http://buffmother.com/buffmeals/

 

This video I just a quick little blog I did over the weekend…

Okay, so last night turned out quite exciting here. I was in the middle of my workout when I heard a gun shot! Travis shot a BIG BOBCAT about 50 feet from our chicken coop! I think the cat was HUNGRY for a Chicken Dinner!

DH was so excited, it’s his first bobcat ever and it was very big and beautiful. Needless to say, my workout was over.

Anyhow, may have been for the best, I was very sore and tired from the past 3 days of workouts. I did manage to do some bench, some abs, and a few tricep dips.  I also did get in my 20 mins of biking in the morning.

Today, I’ll do a bit more upper body lifting with some boxing and I’ll get in a good solid run too.

Tia is home sick today with a very sore throat…so I’ll be making her some soup and praying she’ll recover quickly.

 

let’s remember to have some fun today, Joy, Laughter and HUMOR are supposed to be a part of life. Just take some time to get a little WHACKY!! it’s fun!!

Love ya’s,

Michelle

 

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Couple of Videos

Just uploaded this video yesterday about “Causes and Cures for Belly Fat” #bellyfat #insulin #cortisol http://youtu.be/95dWZe9KwR4

Here’s a video of me squatting from yesterday

I had a really good workout day: 25 mins on the bike in the morning and then a leg workout at about 4pm
Warm up body-weight stuff
Dead lifts
95x10x2sets
Paired with laying side leg raises
20 reps each leg 2sets
Squats
My sets were 45×20 warm up, 135×10, 155×10 (seen here), 175×6, 155×10, 135×10
paired with weighted crunches on ball (15#DB)2sets
and some knee ups
then I did Bulgarians
holding 10# platesx10 reps; Holding 15#DB’s x10 reps
Plus did hip ups, knee extensions, around the wolds
More Dead LIfts
135x10x2 sets
1 more set laying side leg raises
Today is day 30 of our contest! amazing, just a dozen days to go…

So the “Date” with my son was a success! We went shopping and he got several shirts and 3 pairs of pants– unreal that he’s a size 32×34! Big little man!

We also went out to eat at TLC for our favorites Spicy Cesar salad and MR Smoked Sirloin- YUMMY! And his hair cut turned out really nice too!

AND I even got in a stellar workout after it. Ran hills, my best run of the month for sure and then lifted chest.

Bench

Tricep bench dips

lateral raises

knee ups

Some push ups

Saturday’s workout was 20 mins of bike this morning and a leg workout Sunday.

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

  1. Cycle day- 3 feeling much better today!
  2. Weight- 132.0 today.  Nice to see it going back down…expecting an under 130 weigh in any day now!  I feel so much leaner, I’m getting excited to take measurements and my AFTER pics for the contest. 2 more weeks!!
  3. Sexy To do’s-  SEXY Saturday, so spending some extra time with DH is a must.  Also, I will get some more time OUTSIDE in today. That always makes me feel more sexy.
  4. Workout- bike and legs
  5. Meal POA- Salad for lunch; Chicken with sweet tater salad for Lupper; Pot roast for Supper
  6. Sexy Actions- I think I’ll paint my nails today! plus adding in make up will be a must. Extra HUGS and Kisses and kind words to HUBBY!

The topic of proper training and injury prevention is totally on my mind and our contest topic feature today:

6 to Sexy~ day 27: Fitness level, weight training and Injuries

Be a featured “SuperMom” this September!

“SuperMOM month” is coming in Sept….look for more info coming soon! I want to celebrate the super hero women in TEAM BUFFMOTHER all of SEPTEMBER. Be sure to Submit your info so you can be a featured SuperMOM!!
Submit 3 items to be featured via a message or an email (buffmother@gmail.com):
#1. Your “SuperMOM” success story: include stats and emotion in a short paragraph
#2. How “BuffMother.com or Michelle Berger’s sites/products have helped your success
#3. Send pics before and after or just current.

Thanks!!

Well, I was able to get a shoe on so my toe would be a bit protected during my workout.

Bench 45×10, 95×10, 115×10

Bent over rows 75x10x3sets

handstand practice holds against wall 40sec, 40 sec, 17sec landed on toe so I stopped

pull ups 6, 4 + 2 negatives, 12 inverted

dips 6, 10, 8

bent over lateral raises (shoulders) 10’sx10, 15’sx10x2sets

bench dips 10 with plank finish

bicep curls 55×10, 65x10x2sets

 

20 mins on bike steady

 

Took a video of  my second set of dips…I think it was10!! A new recent PR>

Holy Cow, time flies!!

Can you believe it!!

We are on the start of week #4 in our Summer Slim Down challenge!

http://www.teambuffmother.com/…mer-slim-down-week-4

As you may notice the focus is to AMP up the intensity on your ab work this week!

My POA is as follows:

(some of this may be adjusted as I’m traveling a lot this week)

Phase 5 Boosting

Monday – Back/Shoulders/Bi’s, ABS

Tuesday – Chest/tri, Intervals

Wednesday – Lift Lower Body, ABS

Thursday – Back/Shoulders/Bi’s, ABS

Friday – Chest/tri, Intervals

Saturday – Lift Lower Body, ABS

Sunday – off!

CHEST
Bench Press or Chest Press lbs.
4×10,6,6,6 reps.
Incline Chest Press lbs.
4×8,6,6,6 reps.
Cable Flys or Incline Flys lbs.
3×6 reps.
Chest Dips or push ups lbs.
2xfailure reps.
Barbell Tricep Extensions lbs.
3×6 reps.
Kick backs lbs.
3×6-8 reps.
Daily CORE- during rest between higher rep sets or post intervals
BACK
Pull ups- assisted lbs.
2xfailure reps.
Lat Pulls or Hammer Lat Pull lbs.
4×10,6,6,6 reps.
One arm DB lat rows lbs.
4×10,6,6,6 reps.
Rows or Hammer rows lbs.
3×6 reps.
Military Press or Dumbell Press lbs.
4×10,6,6,6 reps.
Upright rows lbs.
4×8,6,6,6 reps.
Lateral or Front Raises lbs.
3×6 reps.
Barbell Bicep Curls lbs.
3×6 reps.
Dumbell Hammer Curls lbs.
3×6 reps.
Daily CORE- during rest between higher rep sets or post intervals
LEGS
Squats lbs.
4×10,8,6,6 reps.
Butt Squats (squeeze) lbs.
4×10,8,6,4 reps.
Smith Lunges (think front leg) lbs.
3×8 reps
Knee Extensions lbs.
4×8,6,6,4 reps.
Leg Curls lbs.
4×8,6,6,4 reps.
Walking Lunges lbs.
2×15 reps.
Calf Raises lbs.
4×10,8,6,10 reps.
Daily CORE- during rest between higher rep sets or post intervals
Lower Back Extensions lbs.
3×15 reps.
Knee Ups lbs.
3×25 reps.
Crunches lbs.
3×15 reps.

Been having fun with the hubby during our “staycation” kinda sad it has to end so quick, but also VERY excited to go to Lincoln on Wednesday to meet our SSS2014 winner Dannielle plus hang with SUZI and meet up with nearly 50 other BuffMother’s on Thursday night!!

It’s going to be so much fun!!

Hope you have a fun week ahead too!!

Love,
Michelle

Get buff by kissing!

Our monthly RR theme is “Kiss-able March”; be more kissable and give more kisses!!
This is a Fun kissing fact: “Mucus membranes inside the mouth are permeable to hormones such as testosterone. Through open-mouth kissing, men introduced testosterone into a woman’s mouth. Testosterone is absorbed through the mucus membranes in the woman’s mouth and increases arousal and the likelihood that she will engage in reproductive behavior.”

 

That makes sense and also makes me think it’ll help us get buff to KISS more!!

 

 

I’ve been kissing on these 3 ladies a bit more this week…makes it easier when they are home all day from school due to snow days, LOL!!

 

This pic was taken on Saturday at my niece’s baby shower~

Yesterday I got in a very solid workout:
10:30 warm up bike

15 handle push ups
Bench 45×15 75×40 pump run challenge practice Jumping 1 min Rest 1 min 95×10 Knee ups 30 Jumping high 30 each foot (20;10) 115×6 135×2+1 with spot- bad form 135×4+2 spot 115×6
Incline flys– higher position 35’sx6 35’sx4 30’sx4
Chest Dips 6,5 Dancing abs between sets
Perfect push ups 8, 6, 10 Vacuums between– did a total of about 5 during workout, then I did 5 others during the day for our challenge to do at least 10 daily
Tri extension 55×4, 45×8 , 45×10 Knee ups on bench 30 x2sets
Tri kick backs 15#x10x3sets Hanging knee ups 25

Bicep curls 55x10x2sets Lateral sh raises 10#x10 Run treadmill intervals

4 min warm up 3% grade 8mph 1 min 9mph 1 min 6mph 1 min 9mph 1 min 6mph 1 min 9mph 1 min 6mph 1 min 9mph 1 min 6mph 1 min 8mph 4 min (just over a half mile) Walk 3min

bike 11

 

Then I cooked burgers for the family~ it was a good post workout meal.  Then at a bit of dessert in the form of sticky popcorn and a couple mini candy bars.

 

Today is cycle day 23 and my weight is 129.2, I did much better at drinking my water yesterday and staying away from dairy and gluten.

 

My workout today will be legs~ but first I need to get some stuff DONE!!

See ya later babes,

Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

“Get Buff”- Day 23

“Get Buff”- Day 23

Today’s workout is a circuit style lifting workout.  What that means is to do a set the first exercise, then the next, then the next, etc…until the entire list of exercises is complete- then REPEAT the entire series for the allotted sets.

For this specific workout we are focusing on “auxiliary” lifts- different exercises than we did on day 1 that will “hit” our muscles a little differently.  The mover are mostly for smaller muscle groups than BASIC moves, thus termed Auxillary.

Workout:

Workout  Day #23
“Auxiliary day”
CIRCUIT very little rest between sets= 15-30 seconds
Exercises: Upper:
1. Push ups
3×15
2. Tricep extensions
3×10
3. Bicep curls
3×10
4. Shoulder press
3×10
Lower:
5. Leg curls
3×10 
6. Leg extensions
3×10 
ABS:
7. Old school sit ups
8. Cats/dogs

Substitutions:

Push ups- On knee push ups, wall push ups, perfect push ups, chest press machine, DB press on ball, etc….

Tricep extensions- chair dips, tricep push downs, tricep kick backs, french press, tricep machine, overhead db extensions, etc…

Shoulder press- DB overhead press, military/shoulder press machine, Arnolds, etc…

Leg Curls- dead lifts all varieties, ball leg curls, froggy squats

Leg Extensions- lunges -stationary, walking, smith, etc…, Close stance squats, front squats, leg press, etc….

NOW is the time we need to

NOW is the time we need to focus!! The end is in sight~ it’s go time!! I challenge you to hit it hard and have a no excuses mentality for the remainder of the contest!! we are getting close to the halfway mark!!

Today’s EXTRA-

AFTER your lifting circuit do the following-

HEAVY Smith lunges 4×6-8 reps

Here’s a video- they are for your BUTT!!

“The Key to your Motivation is to ENCOURAGE others!”

Today’s Diet Focus:

NO Carbonation!

Carbonation throws our entire body’s pH balance off- eliminating it will help you eliminate toxins from your system and allow your body to function in a less stressed state.  Less stress=more results!

Here’s some cool info on it:http://www.ehow.com/about_6362…healthy-kidneys.html

~~~~~~

Keep us posted on how you are doing by taking a few mins to blog in the rally room.  Blogging is easy- just write what you are thinking, what you did for the day, how you feel, what you ate, what your plans are, etc…

You can’t do it wrong~ so JUST DO IT!!

Your friend,

Michelle

“Get Buff”- Day 13

Today’s workout is a circuit style lifting workout.  What that means is to do a set the first exercise, then the next, then the next, etc…until the entire list of exercises is complete- then REPEAT the entire series for the allotted sets.

For this specific workout we are focusing on “auxiliary” lifts- different exercises than we did on day 1 that will “hit” our muscles a little differently.  The mover are mostly for smaller muscle groups than BASIC moves, thus termed Auxillary.

Workout:

 

Workout  Day #13
“Auxiliary day”
CIRCUIT very little rest between sets= 15-30 seconds
Exercises: Upper:
1. Push ups
3×15
2. Tricep extensions
3×10
3. Bicep curls
3×10
4. Shoulder press
3×10
Lower:
5. Leg curls
3×10
6. Leg extensions
3×10
ABS:
7. Old school sit ups
8. Cats/dogs

Substitutions:

Push ups- On knee push ups, wall push ups, perfect push ups, chest press machine, DB press on ball, etc….

Tricep extensions- chair dips, tricep push downs, tricep kick backs, french press, tricep machine, overhead db extensions, etc…

Shoulder press- DB overhead press, military/shoulder press machine, Arnolds, etc…

Leg Curls- dead lifts all varieties, ball leg curls, froggy squats

Leg Extensions- lunges -stationary, walking, smith, etc…, Close stance squats, front squats, leg press, etc….

 

Today’s Diet Focus:

NO Carbonation!

Carbonation throws our entire body’s pH balance off- eliminating it will help you eliminate toxins from your system and allow your body to function in a less stressed state.  Less stress=more results!

Here’s some cool info on it: http://www.ehow.com/about_6362…healthy-kidneys.html

 

 

“Get Buff”- Day 3

Whoohoo!! we’ve made it to Day 3!!! WooHoo!

You are doing great!! I realize that you may be a little tired but take comfort  that day 5 is a rest day!!  So let’s keep pushing until then!! You CAN DO IT!!

 

Today’s workout is a circuit style lifting workout.  What that means is to do a set the first exercise, then the next, then the next, etc…until the entire list of exercises is complete- then REPEAT the entire series for the allotted sets.

For this specific workout we are focusing on “auxiliary” lifts- different exercises than we did on day 1 that will “hit” our muscles a little differently.  The mover are mostly for smaller muscle groups than BASIC moves, thus termed Auxillary.

 

Workout:

Workout  Day #3
“Auxiliary day”
CIRCUIT very little rest between sets= 15-30 seconds
Exercises: Upper:
1. Push ups
3×15
2. Tricep extensions
3×10
3. Bicep curls
3×10
4. Shoulder press
3×10
Lower:
5. Leg curls
3×10
6. Leg extensions
3×10
ABS:
7. Old school sit ups
8. Cats/dogs

Substitutions:

Push ups- On knee push ups, wall push ups, perfect push ups, chest press machine, DB press on ball, etc….

Tricep extensions- chair dips, tricep push downs, tricep kick backs, french press, tricep machine, overhead db extensions, etc…

Shoulder press- DB overhead press, military/shoulder press machine, Arnolds, etc…

Leg Curls- dead lifts all varieties, ball leg curls, froggy squats

Leg Extensions- lunges -stationary, walking, smith, etc…, Close stance squats, front squats, leg press, etc….

 

Today’s Diet Focus:

NO Carbonation!

Carbonation throws our entire body’s pH balance off- eliminating it will help you eliminate toxins from your system and allow your body to function in a less stressed state.  Less stress=more results!

Here’s some cool info on it: http://www.ehow.com/about_6362…healthy-kidneys.html

~~~~~~

Keep us posted on how you are doing by taking a few mins to blog in the rally room.  Blogging is easy- just write what you are thinking, what you did for the day, how you feel, what you ate, what your plans are, etc…

 

You can’t do it wrong~ so JUST DO IT!!

 

Your friend,

Michelle

day 3 workout