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Final Week Excitement

Alright, had a good day yesterday.  Worked on cleaning out the chicken coop and the shed.  What a mess!  Now that’s done, so today I’ve got to attack the garage some more. I’ve slowly been getting it cleared out for our “gym” it’s 2 steps forward, 1 step back as items keep finding their way back in to the space!

 

I’m in the final days of my www.dietbet.com game. Weigh in is on Monday or Tuesday and I have to be 130.9 to “win”…may have to cut some water weight, lol!! I refuse to LOSE, lol!

 

Yesterday I did my fasted cardio on the trampoline, it was fun and I am feeling it today in my joints a bit, so I’ll just bike today…. I also got in a decent leg workout yesterday afternoon. It wasn’t a full one due to still being sore from the previous one and feeling the effects of the trampoline

I did do:

Sissy Squats

Bulgarians

Squats (up to 155 for a set)

Some abs and hip stuff too

 

Last night, DD’s made cup cakes– I had an epic FAIL moment by eating 2 of them! WHAT?! seriously why did I do that??!!  Oh well today’s a new day and I have the following eats planned:

EggsProtein shake

Salad and Tuna

chicken lettuce wraps

 

For workouts today I’ve got bike for 20 mins; then later back, shoulders, biceps and a run + LUNGES on tap.  Feeling like I’m getting more fit every day! My runs have been much easier and am getting to the point to where I have to focus on PUSHING HARDER during them so I can keep improving vs. merely just putting one foot in-front of the other, lol! Bladder is getting better, so that’s good! I’m excited to have a good better week!

 

Our contest post for today: 6 to Sexy~ day 35: Final week #6 Challenge: Lunges

 

 

Time to roll on off the computer!

Love ya’s~

Michelle

p.s.

Do you think I’d look good in a CROWN like the Hobbit stewardess has one?? in this Most Epic Safety Video Ever Made! http://goo.gl/uYiF5J

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Success BREEDS Success!

HI Ladies!!

I’m so excited to announce that we are going to embark on the 6 weeks to SEXY contests starting Sept 22nd!! Please join in, it is going to be a BLAST!!

We ran this same contest in the spring of 2013…It was a HUGE success then and I expect it again to be a success now. When something creates success, we should do do it again!! Success BREEDS Success!

Sign up HERE: http://www.teambuffmother.com/topic/6-weeks-to-sexy

With the theme of revisiting success I found this helpful post about the 6 E’s of Success~

I’m continually learning and striving to be better…I’ve also had the pleasure of being able to coach MANY other women towards their success.

Here are The 6 E’s for Success ~as I see them!

 

  1. Expect
  2. Educate
  3. Engage
  4. Empower
  5. Edify
  6. Encourage

Let me expand on them a bit for you~ The 6 E’s for Success

 

  1. Expect~ Prior to success happening in any area of our life we must set our EXPECTATIONS for success.  I expect that each and every person I encounter is on a journey toward success. They have untapped potential and they have a HUGE mission that they are destined to accomplish.  I believe in those expectations often more times than that person does. I expect excellence, I expect effort, I expect change, I expect blessing, I expect challenge (fire is needed to sharpen iron), I expect courageous behavior, I expect supernatural energy, etc… In order to succeed you must raise your EXPECTATIONS above a mediocre standard.  Shoot for the STARS! Just this week during my first deer hunting in 16 years my husband mentioned that we must go into each hunt with the “EXPECTATION” of seeing a huge buck. That mindset will carry over into our preparations, our actions during the hunt and ultimate lead to the success or failure of our experience.  EXPECT the Best~ and BELIEVE it’s possible for you to do the impossible!
  2. Educate- I believe we were made for continual learning.  Constantly striving increase your knowledge base especially about things that impact your life and your goals in life is God’s plan for us~ we have insane brains that need to be used!  I don’t expect everyone to have as much passion as I do for certain topics (fitness, diet, supplements, sports, etc&hellip, and so I take it upon myself to help EDUCATE others in an interesting yet uncomplicated manner. I am a teacher and love teaching others what I KNOW~ but you each of us need to embrace the truth that learning doesn’t happen by OSMOSIS.  It’s our responsibility to educate ourselves through reading, listening, observing, trying, doing and at times failing.  We can’t sit around and wait for someone else to do it for you…you need to be your own self advocate.  Education is not only book learning…it’s putting what you learn into action. Dig into every piece of knowledge you can about the topics that impact you and your goals. Learning takes TIME, effort and dedication; Be Patient with it, there is NO expert born overnight.  In the book “Outliers” by Malcom Gladwell, he spoke about the fact that 10,000 hours of TIME was needed for someone to become a master at something.  Don’t expect to be an expert overnight. But instead look to the help of “EXPERTS” to educate you…Strive to learn from the best!
  3. Engage- People are our greatest resource.  Engaging with others who are successful or at least passionate about similar goals is vital to success. You can learn tons about how they’ve found success, creative ideas for implementation of ideas, camaraderie (mutual trust and friendship among people who spend a lot of time together), motivation and healthy competition by ENGAGING with others.  God truly populated this earth and created us for relationship. ENGAGING with others exponentially increases synergy. Synergy is theenergy that we get from working with others towards common goals.  It rocks!  Together Everyone Accomplishes More! TEAM!
  4. Empower- This goes hand in hand with the first 3 e’s.  You will become EMPOWERED with the confidence, belief and knowledge about how to attain your goals from setting high expectations, educating yourself and by engaging with others who have accomplished similar goals.  Also, small successes lead to becoming empowered.  One good choice, One more discovery, one more confidence boost, one more day of having faith, etc…all build the power of your focus and EMPOWER you toward more success.  Other things also empower you…are your time with GOD.  God is the God of Power, believing that He’s got good blessings in store for you.  Believing in His Unconditional LOVE for you will allow you to operate in a new found confidence that is AMAZING!  Feeling secure in your mission on the earth and God’s plan for you to PROSPER is very empowering.   Empowerment also comes from ANGER…getting a “REVENGE” attitude at times causes us to really be stronger than we ever imagined.  RAW anger at your current status in life can help you feel the power you need to take action towards your goals.  Empowerment creates momentum in your life towards action.  Momentum can roll either direction– towards your goals or away…Get EMPOWERED with a momentum that brings success!!
  5. Edify-The most successful people in the world NEVER got there on their own.  Those who pretend to have attained greatness without the help of others are living a lie. To be a true success in anything you had others there to assist you.  Be sure to EDIFY their participation as you find success.  Edifying others is a hard skill to learn and often difficult because it takes effort, action and a selfless attitude.  Giving credit to others who help you, support you, enable you, encourage you, teach you and inspire you are vital to true success!  Edification of others shows that you are respectful and honorable…both qualities that attract others who want to help you become even more successful.  Edification is different than encouragement or even thankfulness.  It is an unsolicited public acknowledgement of others contributions to your success.

    Romans 14:19

    American Standard Version (ASV)

    19 So then let us follow after things which make for peace, and things whereby we may edify one another.

     

  6. Encourage-It’s no secret that I feel the BEST way to stay motivated and excited towards your own goals is to ENCOURAGE others towards theirs.  It’s magic how much accountability encouraging others creates within yourself.  I’ve been asked countless times on how I stay motivated to stay in shape year after year. Let me tell you one thing, It’s not that I get ENCOURAGED to keep at it more than the average person.  It is instead that I GIVE OUT way more encouragement to others than the average person.  Motivation comes from deep within our soul, the power of ENCOURAGING another toward similar goals makes us want to rise higher to be a shining example for them.  We glean from their excitement and their accomplishments towards their personal success.

I know I need to be continually reminded to PRACTICE these 6 E’s for Success!

I plan to keep this list at the forefront of my mind in 2014 and I plan to ACT out EACH of the 6 E’s on toward BIG SUCCESSES!!  I pray that you do too!! We can change the world for good!!

 

Your friend,

Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com


 

SUPERHERO, Day 3!!

Just a reminder that daily the suggested workouts are posted to my BuffMother! page…I’ve been trying to add them here daily also.

CONGRATS on 2 amazing first days!! I am so proud of your excitement and focus. STRIVE to keep ON TASK this weekend!! GET IN THOSE WORKOUTS!!!

Every Day in May! ~ Day 3
This week’s diet focus is to Drink More Water! Gulp, Gulp. Our fitness focus for the week is building Endurance. Keep at it!

Check out today’s suggested workout: http://youtu.be/koK7KyCHMVU

ABS/BOOTY!!

PLUS: It’s SUPER HERO Saturday and your challenged to Drink some TEA today

SUPERHERO Saturday is all about you doing EXTRA ORDINARY things today– I love getting in the mood with a super hero shirt, thinking about how cool it would be to have a super power and taking action towards being physically strong like a super hero.

Why TEA? Well, it’s a fun way to get some nutrients, to detox, to get a bit of caffeine, and to spice up your water intake

 

My Day 2 didn’t go exactly as planned….I only managed the 11 minute Lower Body SlimChick Band workout.  I was too busy having outdoor adventures to even change into my workout duds.

 

 

I also failed to eat cukes or lettuce   I did get in some carrots and green beans though!  I’ll eat a cucumber salad today for lunch and I plan to make some ICE TEA to drink while I sunbath a bit today. It’s a GORGEOUS day here today!!

 

I will do the SlimChick ABS/Booty workout today PLUS I’ll get in my missed leg lifting to boot.  I may also hit the trail for a run SINCE I am a SUPERHERO!! …I plan to mow it today first though. The grass is getting so long!

 

I’m off to be a superhero!!

-Michelle

p.s. I keep forgetting to take my starting pic.  I’ll add that to my to do list!

GET BUFF contest!!

Our NEW Contest 30 day GET BUFF contest starts as the day after you sign up!

Sign up under the CHALLENGES tab on www.buffmother.com

It’s an internet wide contest for both women and MEN…
BUT the Rally Room (http://www.teambuffmother.com) as always is the BEST
place to participate for the ladies!!

Daily I’ll be posting the workouts for the day on the BuffMother facebook page http://facebook.com/buffmotherpage

I’ll also be posting more details and info on my blog on http://www.BuffMother.com

Check in on those two spots and be sure to invite your friends (men and women) to join.
Let’s work hard the next 30 days to be BUFF !

Please join in on the fun,
Michelle Berger
p.s.

“Get Buff”- Contest Overview: Who, What, When, Where and HOW TO WIN!!

Who: Any man or woman who wants to get focused and their fitness MOJO Rollin’ and connect to other like minded people, synergy is powerful

What: 30 day Contest

When: starts the day after you sign up

Where: #1 spot women’s only Team BuffMother Rally Room the Rally Room is the most supportive group of Women on the PLANET!! #2 spot www.facebook.com/buffmotherpage

Why:  think of this 30 days as jump start!

HOW:

  1. Sign up and share your excitement by inviting friends to join you!!
  2. Read and utilize links found in the daily support info found in the rally room, on the buffmother facebook page and on www.BuffMother.com
  3. Support your fellow teammates by commenting sharing your mojo with pics, motivational quotes and blogging your own journey~ then in turn commenting on other’s posts blogs
  4. Focus on your fitness/health goals-for the entire 30 days
  5. Share your progress by blogging often in the Rally Room
  6. Finish the contest no matter what!!! by submitting your results to michelle@buffmother.com

4 Simple steps to enter and WIN:

1. Take your starting stats (pictures optional)-More info about stats/pics will be given on day #2

2. participate with posts and comments of your own during the duration of the Contest, feel free to tag me and buffmother  in any post or pic you’d like

3. Take your ending stats

4. Submit your entry to michelle@buffmother.com by November 5th- Entry= starting stats, final stats, a written paragraph sharing your thought about the contest, and at least photo of yourself.

 

We are going to have a blast during the 30 days! It’ll go by fast so be prepared to ROCK IT!

Your Friend,

Michelle

Track Excitement!

HEY YA!! Contest day 41!! S2S~ Day 41: Sexy Daughters?

My body said NO to my plan to workout yesterday…I had yet to take a rest day all of April– and My BODY KNEW IT!  So I had NO REAL WORKOUT YESTERDAY~ I did get in 100+ AWESOME Smith Lunges with 100#’s on the bar!! my booty is so happy, lol!!

Today I’ve got in my 20 mins fasted cardio on the bike

I’m gonna lift and go for a run in just about 10 mins!

I’ve been on the computer all day researching the US Track and Field events for Junior Olympics.  I registered as a coach and will soon be forming a track club here selfishly for myself and kids, lol!  Next year if all goes well we’ll open it up to other kids in the area.

I’ll be training for the 800m with my son and my girls will train for some events too–not sure which ones just yet for them?? — so we’ve got about 8 weeks to get ready for the Arkansas Meet, it’s on June 15th in Little Rock .

I’m excited about it!!

Gotta go for now, I’ll be back tomorrow to post a bit more!!

Love, Michelle

p.s. I’ll start my workout after I check out from sexydresses.com

I Feel It!

I feel it today!!

I feel the end of our contest coming near I feel the LUNGES in my booty I feel the hormones levels in my body LOWERING I feel SPRING in the AIR I feel the excitement of new goals

 

I FEEL it!! YAY!!

 

Today I summarized all the info you need to get your final entry completed for the contest:

S2S~ Day 40: Final ENTRY info

 

My day didn’t go exactly as planned yesterday– the softball game ended up being cancelled so my workout plan had to change a bit.  I also didn’t have time to “lay down” for 20 mins in the tanning bed, lol!!  I did get in a killer hill workout~ I ran 9 min warm up- 5 long hills of about 50 seconds each, with jogging of about 1:30 downhill between– then 4 SHORT STEEP 20 sec hills with walking down 1:10 between finished with a long final run to bridge and final hill.  All in all “RUN KEEPER” said I got in 3.5 miles over the 36 min duration but the GPS doesn’t detect hilly terrain, so it was actually further.

 

After the run I did my 100 lunges– some walking ones, some side ones, some uphill ones

Then went inside and did a short leg workout and some abs

 

 

This morning I’m have to run some $$ into my son, he’s got a track meet this afternoon and needs to buy some food at it. While I’m there I’ll go tanning and get in some smith lunges and cardio!

 

Later today I’ll do a bit more of a workout– lifting upper body and intervals on the bike.

 

I snapped this picture yesterday prior to heading out shopping, I made an extra effort with my hair-used hot rollers and wore heels out to the stores!

I shopped a bit for some VEGAS clothes and I got groceries (EXITING, lol!)

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Let’s have a STELLAR DAY!! Kick it in ladies, just 3 days to go in our contest~ YAY!!

Love,

Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Is it really Friday??

Last night I took 6 young ladies to the Hobbit.  It was a long sit and made for a late night….the Hobbit was decent, a bit too many CREEPY Creatures, confusing for those who don’t already know the story (the lord of the rings tie in’s were assumed) and I thought that is should have had an ending regardless of if it’s the first of 3 or not. I’d give it a B-

The girls seemed to have fun, so that’s what mattered!

Yesterday’s workout was a success~

Chest/Tricep/Abs/Intervals and CLEANING* workout

*my workout took FOREVER to get done because I got distracted with cleaning, organizing and putting together a dumbbell rack while I was in the middle of my workout

Bench 45×10, 95×10-12x3sets push ups- 3 sets Incline flys- 30’sx10, 35’sx8x3sets Dips (on dip station)- 10, 8 Tricep extensions- 45#’sx12x3sets Bicep curls- 45x12to 15 reps x3sets

Abs between sets- knee ups on power tower, knee ups on bench, sit ups

Then I did intervals on my upright bike.  It had been forever since I did them~ and was a good workout!!

Today we have errands to run,  a couple Dr appts and have to bring the cousins home….not sure on the workout?? If I do anything it’ll be legs or a run.

From the looks of everyone’s new year excitement, we’ve had a very successful week #1 to the year!!

TGIF!~!!

Love, Michelle

michelle010413

28 days of Christmas: Day 9

XMAS Day 9:

I just love, love, love Tuesdays!!  Today is an exciting day in the Berger home.

 

My excitement lies in getting in a good workout and getting my house clean Mom w/kids and groceries

On tap for this 9th day of the contest is another upper body workout~ I re-ingnited my desire to lift heavy yesterday from my own post about muscle!!
Here’s a link to that workout http://buffmother.com/6916/28-days-of-christmas-day-2

I am excited to build up my fat furnaces!!!  AND I am now finishing my Boosting phase~   So my workouts are now going to be HEAVIER weights for lower reps.  3 sets of 6 and more rest between sets!

BTW-  next Thursday we’ll start with the Phase 2 workouts- from the workout download sheet.  So you only have 3 workouts left in Phase 1- today’s upper body,  a lower body and one more upper body. Let’s make the most of them!!!  Bench Press

Let’s all have an AWESOME DAY!!
-Michelle

SSS2012 Finalist- Theresa T of NC

Theresa may not have any children, but she is certainly a “BuffMother”!!  I am so inspired by Theresa’s determination to use EXERCISE as her medicine.  Through her transformation she has a new sense of happiness and a new found belief that it’s not over for us at the age of 48….it’s now where NEAR over!! Keep up the excitement you’ve found for the future Theresa, I expect you to be fit forever!!

Name: Theresa T of  NC
Number of children and ages (it’s okay if you have 0):  0
Age:  48

Why did you enter the “SuperSTAR Success” contest by BuffMother?

I began this contest depressed and hopeless.  My clothes no longer fit; I was at my heaviest weight ever and was told I was in danger of high blood pressure and a heart attack if I didn’t lose body fat.  I was experiencing premenopausal symptoms and really felt as if it was over for me; I’m a “has-been” is what kept going through my thoughts.  I felt as if my hormones had knocked me down and were kicking me around.

When I got Michelle’s email announcing the contest, I thought to myself, I don’t have the energy to even get out of bed in the morning, I’ll never be able to keep up with an exercise/meal plan for 10 weeks… but something inside me kept saying, yes, this is exactly what I need to get back on track.

What tactics did you use to stay focused and engaged for the entire 70 days?

I developed a plan to eat clean, take my supplements, and get my daily exercise.   I realize now how vitally important all three are to my wellbeing.

How do you feel about your success?

Honestly, I don’t see much difference in my physical appearance but I can without a doubt say my mental outlook is a complete 180 turn around.  I really believe I am a “BuffMother” even while going through menopause.  I haven’t reached my goal weight but give me another 6 weeks and I truly believe I will be where I want to be.

My entire outlook on life is different because of this contest.  Before, I was thinking about retirement and looking at life as though it was passed; but now, I’m going back to school in January, setting new goals for my future and feel like I’m 20-something again with my entire life ahead of me.  I’m very excited about what the future holds for me and feel like I can accomplish any challenge life throws at me. As the saying goes, “BRING IT”!!!

The most important lesson I learned from this contest is how vitally important supplements are at this stage of my life.  Without them, I felt out-of-control but with them, I can conquer the world.

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

Half way through the contest, I had surgery and then went on a two week vacation; both of which sidetracked my motivation.

I managed to maintain my weight while away and when I returned from vacation, I was even more determined to get back on track, and thanks, to Michelle and all my fellow buffmothers’ motivational posts and emails; it was no trouble at all.  I used the FaceBook “TEAM BUFFMOTHER” group to lift my spirits.
What would you like to tell the world about BuffMother ?

I know Michelle’s mission is to help women after pregnancy but I think she should expand to include “after menopause”.  Our well-being doesn’t have to end when we reach midlife; our hormones might say otherwise but we are all over comers and with the BUFFMOTHER support groups, we can be victorious for the rest of our lives.

Can I have your permission to post your entry and photos online? yes

Michelle, thanks again for all that you do.  You are an amazing woman and have made a huge impact on my life.  You are truly a lifesaver.

#2-Beginning/Ending STATS-

DATES taken-  20 August 2012/27 October 2012

Height:  60”
Weight:  130 lbs/127 lbs
Bust:  37.5/35.5
Waist:  34/32
Hips:  40/38

Teresa Before:

Teresa After:

Additional measurements:

Please list the following measurements:
Bust (around the biggest part, women only):  37.5/35.5
Chest (just under armpits with arms down at your sides):  36/35
Waist (the smallest part):  34/32
Hips (the largest part of your butt):  40/38
Shoulders (around the outside of your shoulders with your arms at sides):  43/42
Biceps (relaxed at midpoint of upper arm):  12/11.5
Thigh (8” above Knee cap):  19/18.5
Thigh (12” above Knee cap):  23/22.5
Calf (7” below knee joint):  11.5/11

Big Excitement!

Whohoo!! we’ve got some BIG TIME excitement here in the RR and all over the internet for the SSS contest!! YAY!! I quiclky wanted to point out that on the UPPER RIGHT HAND corner  under the heading “ALL BOOKS” there is a link to all the contest content “2012 SuperSTAR Success Contest”.  I’ll be adding to it and updating it as we go along– but it’s a good reference so you know where to find all the info.

I’ve been thinking about some of my personal goals– if I ever get time to get to them, lol!! Uploading videos and organizing stuff takes a ton of time– Hoping that’ll slow down as we get the first couple weeks of the contest underway 🙂

I was set to do a photoshoot this FRIDAY, but we had some famliy plans change and now that’s pushed back to a later date– AGAIN… which is okay because I am not exactly where I wanted to be “body wise” for it just yet anyhow Laughing

My main goal is to be healthy.  I have my yearly next month and will be requesting some “tests”.  I really need to find out where I am at with my hormones, thyroid and lipids.  I’ve gone off of ALL suplements this month so that nothing will interfere with the outcome of the tests. I just want to have assurance that I’m NORMAL, lol!

In October we have 2 big weddings to attend.  BOTH of my righ bearers are getting married~ my brother and nephew were both 4 years old when I got married 19 years ago and now it’s there turn~ THEY actually wanted to have their weddings on the same day, but I PLEADED with them and now they are consecutive weekends instead.

Well, I’ve gotta go get my workout done~ I’ve got upper body lifting and a run on tap.  BY THE WAY- my shoulder is so much better!! YAY!!

See you later SUPERSTARS!!

-Michelle

p.s. I love seeing all the activity in here– be sure to “plant some energy seeds” by commenting on other’s posts– AND I’ll do my best to keep up with answering questions in the forum–I’ll come back later to do that tonight Friends