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HE created ME!

First off I wanted to share a word of wisdom for you….it will help you stop the insanity in your workouts/diet:  “MUSCLE BURNS FAT!!– do everything in your power to build muscle and you will burn the fat off your body!!”

 

My plan for todays is  to run hills; back, shoulders, biceps + abs…that workout will be done AFTER I get home from my Date Day with with Gunner. He earned a “DATE” with me with STRAIGHT A’s!! So proud of how smart he is!!

Last night we attended his HIGHSCHOOL orientation/registration.  He’s going to be a 9th grader, OMGoodness!!

 

I got in a good workout day yesterday– 22 mins fasted on bike, then last night some legs/abs/booty work.  I had to slightly modify what I did due to the fact I my legs are SORE!!  But I did still do squats, dead lifts, the PBJ and some of the SUB, plus some other items.

 

I also took some time to journal my eats. It looks like I was at about 1900cals total yesterday.

Here’s the breakdown:

P:eggs, beef, chicken (2), jerky

C: carrots, BBQ sauce, honey mustard, grapes

F:salad dressing, cream, meat fat, cheese

G:radishes, mushrooms, onions

All but 400 calls came in after 5pm and I ate a total of 4 meals.

 

My weight is still at 130, but am expecting a drop tomorrow!

 

GOD Created ME!! He created me for purpose…it’s a very unique one and many don’t understand, but I live to glorify GOD in mind body and spirit!!

 

God Created you TOO!!

Love,

Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

LOVES!

HI my LOVES!!

Happy Valentine’s Day!!

 

I have some free time this morning to get a few things done prior to heading to my next Movie SHOOT.  Tonight I get to kill someone and get shot! Fun stuff!!

 

Yesterday, I completed a recent “early morning” workout record for myself– started running at 7:15 am!! that’s very EARLY for me!!!!

Got my run done EARLY today- finished at 7:40am… After a 10min warm up ran 1 mile at 8mph with 3%grade– pushed into pain! #nopainnogain#workoutproof

 

 

Then after my run I had a weird thing happen.  I was getting my eggs cooked and rinsing off something in the sink and these words came to me: “And I will give you the Desires of your heart!”  It instantly made me cry with thankfulness~ God has GIVEN me the desires of my heart! He is amazing!!

I am so blessed!!

 

Here’s a pic I sent prior to heading out for the day– I knew we were shooting a Sleepy Middle of the night scene, so…limited my make up as not too look too made up…

Here’s a pic after we shot my first ever movie scene!! I will never forget it– thanks to everyone who made it happen! Dreams do come true — with Victoria Fox, Kim Pease and Jim Long.

 

Here’s a shot with one of the other Actors, Carl TheCoach Bailey— He plays Travis Tabor, the former Sheriff turned politician.

 

please keep me in your prayers as the shooting continues over the next couple weeks.  LOTS of Brains cells will be required for me to remember all my lines and stay sharp!

 

Have a happy Valentines day!!

Love, Michelle

p.s. my weight finally dropped back into the 120’s today for the first time in a several weeks! 127.8 on cycle day 5!! Yay for buffing!!

The Key to your Motivation is to Encourage others!

www.BuffMother.com

“Get Buff”- Day 18

“Get Buff”- Day 18

Workout:

 

Day #18
“Heavy day”
Chest:
Bench
4×6
Legs:
Squats
4×6
Back:
Lat Pulls
4×6
lateral raises
3×6
ABS:
High knees
4×25
Ab wheel
2×15
Rest time between sets- 2-4mins: full recovery

Today’s Diet focus:

Protein Variety- strive to eat from a variety of protein sources daily for optimal nutritional impact.  Protein comes in many forms red meat, poultry, fish, pork, eggs, soy, beans, supplements, etc… ENJOY them all!!

 

“Get Buff”- Day 8

“Get Buff”- Day 8

Workout:

Day #8
“Heavy day”
Chest:
Bench
4×6
Legs:
Squats
4×6
Back:
Lat Pulls
4×6
lateral raises
3×6
ABS:
High knees
4×25
Ab wheel
2×15
Rest time between sets- 2-4mins: full recovery

Today’s Diet focus:

Protein Variety- strive to eat from a variety of protein sources daily for optimal nutritional impact.  Protein comes in many forms red meat, poultry, fish, pork, eggs, soy, beans, supplements, etc… ENJOY them all!!

~~~~~~~~~~~~

 

Let’s get after it and keep our focus!! Consistency is key!!!

Your friend,
Michelle

No Driving Day?

Today is a much needed NO DRIVING day, sorta…

  1. I may drive to the gym as I’ve realized 3 weeks into it that working out at home isn’t going well with the kids are home for the summer! Too many distractions= no so much the kids themselves as the MESS the kids leave behind!
  2. We may also drive to go pick up my CHICKEN COOP!! I had a friend of mine score me one for FREE!! It’ll hold 8 chickens~ I can’t wait to eat my own eggs!!
  3. AND I may drive my tractor– that though is FUN, It’s like therapy!

 

Yesterday was a nice day– I took the day off and drove to town for lunch with my SIL. She treated me to a late BIRTHDAY meal and My son came with to hang with his cousins at the pool

 

I did manage to get in a short leg workout– my sciatic has been flaring up a bit the past couple days (too much sitting/driving, ovulation and inconsistent workouts).  SQUATS seem to really help it, but yesterday it got irritated a bit from them– so I tried to be nice to it.

Warmed up on bike for 10 mins, squatted: 45×20, 95×10, 135x10x3 deadlifts: 135x10x3 plus some abs and booty stuff between sets. It was a shorter workout than I wanted but it was also close to 7pm when I was done.  TOO LATE in the day for this CHEF…I had a 5 hungry mouths to feed.

Have a FRIENDLY FRIDAY ladies!!

Love,

Michelle

most snow?

Ok, first off I am in shock! Woke up to the biggest snowfall of the year this morning~ INSANE!

IMG_6165IMG_6168

 

Yesterday I had a RECENT cardio record!! I’m so proud of myself for doing it!  I have a big time “hate” for aerobic training, but all the research I’ve been doing concerning my track training has inspired me to TRY to improve my VO2 max.  Anyhow~ I got in a total of 1 hour and 18 mins of cardio (although 10mins was walking–so I’m not sure it officially counts as my hr doesn’t get elevated much from just walking??)

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Today’s workout will be CHEST, TRIS and ABS + intervals on the BIKE.

Tomorrow I’m hoping the weather may clear up and snow melt enough for us (my kids and I) to visit the track in the afternoon??  If not tomorrow we will do it on Sunday!  I need to test out my quad/hip flexor a bit.  I’ve been babying it since I strained it 2.5 weeks ago.

 

I’m off to get my bills paid and work on paperwork– it’s so much fun I save it up for months to do all in one day, LOL!! Speaking of bills~ do you know how much it costs to buy shoes for a family of 6? Including 3 girls?

Here’s mine with their new shoes (although only 1 pair worked- the other 2 will have to be exchanged)

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Cycle day 20 today~ Weight 128 woke up well this morning; not hungry but forced myself to eat 3 eggs this morning, plan to drink a pot of coffee today–it’s one of those days! ; feel up to organizing–that’s totally hormonal for me ; I do have energy even after my big workout day yesterday!!

 

Have a super FRIDAY!!

Love,

Michelle

Yeah that’s right ~ I’m gonna be buff!!

 

How do you like my truth hammer for today: “YEAH that’s right..I’m gonna be BUFF!!!”

My Buffing phase ends today c-day 19…but that’s not gonna stop me from being BUFF for my birthday.  I’M GONNA BE BUFF!!

Good Morning my friend,
Today I am here to tell you “I’m Gonna Be BUFF!!”

That’s my “Truth Hammer” and I plan on using it!!!
Truth Hammers CRUSH DOUBT
Truth Hammers Enforce Belief
Truth Hammers POUND in the TRUTH
Truth Hammers OVERCOME!!


And so far all is well in the diet category:
coffee with cream
Brussels sprouts
a carrot
3 scrambled eggs

My planned workout today will be to get in a full body lifting workout and some intervals on my upright bike.
Plus, I’ll stretch a bit afterward~I uploaded a bunch of new videos to my you tube about stretching, try some they feel GREAT!

 

Have a Killer day!!
YEAH that’s right..YOU are gonna be BUFF!!!

-Michelle Berger, aka “BuffMother!”

p.s. here are the stretching videos http://www.youtube.com/playlist?list=PLDFC99A120FDA864E

 

“What I Eat Wednesday”~ Shine in 49: Day 10

Sorry I’m a bit late with today’s post– I’ve had an unusual day– 2 sick kiddos home from school with ear infections~ Ouch!

“What I EAT” is going to be our Wednesday theme– so I’ve been taking pictures~ and I’ll be taking more…

So far today:

Over Easy Eggs- 4 of them salted
Coffee with half-n-half

Guac- 1 avacado smashed+ salsa+ salt and garlic salt
Baked Corn Chips

a Snack of a protein + water shake is coming up soon
I’ll be having a big salad with a large portion of chicken for dinner tonight– seriously close to 3 portions of protein can be in 1 breast!

Some other meal ideas:

  • small (3-4oz) chicken breast w/onions and mushrooms and some celery = P, G
  • 4oz tuna with salad dressing and relish on bread =1P,1C,1F
  • large green salad , with avocado or olives, w/grilled steak, dressing  and fruit for dessert = 1 P, 1G, 1C, 1F, 1W
  • Big lettuce salad with 2 cups romaine/spinach/baby greens –garninshed with tomatoes, onions, cucumbers+ 3oz Chicken and fixings- dressing, nuts, bacon bits, (fats)=PFGG
  • 3 whole eggs and blueberries (or another fresh fruit: apple, orange, strawberries, etc…) =PFC
  • Salmon 4oz and with a red/yellow pepper or spinach salad with a vinaigrette dressing= PFCG
  • protein shake = PC (ideas: OJ+ vanilla protein powder; Choc whey+ unsweetened almond or coconut milk; choc protein powder+ water+ 1 cup frozen berries; Choc protein+ water+ a couple ice cubes+ banana mixed with hand blender)
  • 6-7 oz of chicken (seasoned or marinated to your desire cooked in olive oil on 1 cup rice or beans and 1 cup of green veggies (asparagus, brocilli, pea pods or onions/peppers) with 2PCGF

 

FOR more info on diet check out this article I wrote: “EAT TO FUEL YOUR LIFE”- http://buffmother.com/free-help/articles/eat-to-fuel-your-life

 

The foods you choose eat can really accelerate your results– focus on proteins and greens!!
Work it this Wednesday!!

Love ya,

Michelle

"Thin in 30"- Day 18

“Thin in 30”- Day 18

Workout:

Day #18
“Heavy day”
Chest:
Bench
4×6
Legs:
Squats
4×6
Back:
Lat Pulls
4×6
lateral raises
3×6
ABS:
High knees
4×25
Ab wheel
2×15
 
 
Rest time between sets- 2-4mins: full recovery

Today’s Diet focus:

Protein Variety- strive to eat from a variety of protein sources daily for optimal nutritional impact.  Protein comes in many forms red meat, poultry, fish, pork, eggs, soy, beans, supplements, etc… ENJOY them all!!

~~~~~~~~~~~~

Let’s get after it and keep our focus!! Consistency is key!!!

Your friend,
Michelle

"Thin in 30"- Day 8

“Thin in 30”- Day 8

Workout:

Day #8
“Heavy day”
Chest:
Bench
4×6
Legs:
Squats
4×6
Back:
Lat Pulls
4×6
lateral raises
3×6
ABS:
High knees
4×25
Ab wheel
2×15
 
 
Rest time between sets- 2-4mins: full recovery

Today’s Diet focus:

Protein Variety- strive to eat from a variety of protein sources daily for optimal nutritional impact.  Protein comes in many forms red meat, poultry, fish, pork, eggs, soy, beans, supplements, etc… ENJOY them all!!

~~~~~~~~~~~~

Be sure to DOWNLOAD the attached PDF containing all of  week #2’s workouts.

Thin in 30 Week 2

Let’s get after it and keep our focus!! Consistency is key!!!

Your friend,
Michelle