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Chest, tris, abs, intervals

I am so loving the “Fish Lips” WAR that we’ve got going on for the year supplies of OMEGA ANGEL…if you haven’t submitted your fish lips pic, do! it’s too much fun!!

 

Warm up bike 19 min
Bicep curls 65×10
Bench
65×15
95×10
115×9
115×8

Pushups 10
Crunches 2 sets
Leg raises
Serve twists
Lateral raises 10# plates x10

Incline flys
30’sx10
35’s x 10 x2sets

Bicep curl machine
65×10
75×6 + 4 shortx2sets

Bowflex flys
Press style 60×10
Low fly 50x10x2set

Tri extensions
45x10x3sets

Then intervals on the treadmill
4 min warm up at 6
1min @8
1min @6
1min @8
1min @7
1min @9
1min @7
1min @9
1 min @6
2mins @8
1 min @6
4 mins @8
then cool down– 20 min total
In addition to my workout, I got my Christmas tree decorated today. What a blast, NOT…i am not into decorating much, but I’m glad it’s complete.
Have a great Sat night!
-M

Terrible Tally!

I am TOTALLY failing at my attempt to TALLY my workouts and other stuff for the year, lol!! I’m glad I only committed to test trying to do it this January.  It’s just not my personality to be able to tally, lol!! I am too much of a “fly by the seat of my pants” type girl.  ALTHOUGH I do love journaling and keeping track of things in my notebook by using lists etc… I just can be on regime to do certain things every day like tally, lol!

This weekend was a good 3 days off official workouts and I am OK with it because I was really active and I knew my hormones were high…Saturday I was in a terrible mood 🙁 cycle day 23 this month.  And my cycle ended up only being 25 days this month.  Not sure I like that???  Anyhow, It’s cycle day 1 today and I’m gonna hit the weights for a chest workout and a run.

I’ve been thinking more about us doing a contest here in the rally room to prepare for our “VEGAS” trip– I think it’ll be similar to the Six 2 Sexy contest we did a couple years back~ Check it out:

http://therallyroom.com/node/34832

 

Congrats again to Kim for her win in the 28 days to Christmas contest~ her prize is a BuffMother STARTER PACK~ I know she’ll put it to work!!

Have a great day,

Michelle

michelle012312

SSS Winners!!

GUESS WHAT?? It’s time to announce the Winners of our last BuffMother.com contest!!!

….DRUM-ROLL…..

The panel of judges have concluded that our 2012 10 week SuperStar Success Contest winner is SUZI V. of Nebraska!!

Congrats Suzi!! I’m so excited for you!!
You did an amazing JOB in just 10 weeks!! Wow!!… your after pics are stunning and you leaned up a ton!!  I can’t wait to witness and help you along in your journey to your new goal of competing in a physique contest in 2013!!

To SEE Suzi’s Contest Entry CLICK HERE!

Suzi’s AMAZING  Prize Package for 1st place:
1st Place– a 3day/2 night day visit with Michelle Berger, BuffMother!! I will fly you to me and I’ll treat you like the SUPER STAR you are!!! PLUS “The Royal Treatment”~ you get all of my products FREE for an entire year~ Books, supplement, shirts,  6 week customized training and the Rally Room!

Our 2nd Place Winner is Brenda of NC~

Brenda proved that being over 50 is NO Excuse and in just 10 weeks she shed over pounds and proved she can still wear a bikini!  Congrats Brenda on your amazing success!!

To See Brenda’s Contest Entry CLICK HERE!

Brenda’s Prize package for 2nd Place– The Royal Treatment~ you get all of my products FREE for an entire year~ Books, supplement, shirts, 6 week customized training and a membership to the Rally Room!

The remaining top finishers are:

Lindsey K.of ND
Kathleen H. of CA
Teresa T.
Jenny B.
Katherine M. (her entry is in our private members only area www.therallyroom.com)

I’ll be featuring their entries on my blog as well over the next several days!! Congrats Ladies!!

Thanks to all of you who entered, we had many amazing entries!! Each one of you are a winner too….you’ll receive your prize of a FREE BuffMother! shirt within the next few weeks!!

Thanks again and CONGRATS!!

Love,

Michelle

SuperStar Succes Contest~ 2012

The 2012 SuperSTAR Success Contest!!!

NEW CONTEST~ SIGN UP NOW!!!

SIGN UP HERE and PLEASE SHARE THE LINK with your friends!!

http://buffmother.com/free-help/free-contests!!

The 2012 SuperSTAR Success Contest!!!

Think back to when you were in high school and summer vacation arrived…did you feel a resolve to return to school as an “new” person? A cooler cat, a more popular person, a thinner teen, a trend setter, etc…?? Well I think we can still have that same resolve~ just think how proud your kids will be to walk into school with their newly TRANSFORMED mother…their SuperSTAR of a mother!!!

I challenge you take the next 10 weeks and work your hardest so that you can attain SuperSTAR Success!

And you’ll be Hot for just in time for Halloween!!!

Details:

    • It’s FREE!!

    • 10 weeks of intense focus on getting you fit, buff, hot and just plain HOT for Halloween plus the HOLIDAYS!!

    • 70 days of support from Michelle Berger, founder of www.BuffMother.com through emails, challenges, info and online encouragement

    • FREE Info includes: support info, a success journal page, hormonal timing chart,  articles, how to videos, example training plans and inspirational success stories.

    • Additional support materials and training are available for a discounted rate for participants

    • Extra PRIVATE encouragement and support will be a click away in our TEAM BUFFMOTHER Support area- www.TheRallyRoom.com

    • Open to every WOMAN to join, please INVITE YOUR FRIENDS!!

  • Prizes will be given for 1st & 2nd place finishers and free “BuffMother!” shirts to ALL final entrants

Join us, what do you have to lose except for some FAT?

Let’s get HOT for the HOLIDAYs !!

SIGN UP HERE and PLEASE SHARE THE LINK with your friends!!

http://buffmother.com/free-help/free-contests!!

Prizes*:
1st Place– a 3day/2 night day visit with Michelle Berger, BuffMother!! I will fly you to me and I’ll treat you like the SUPER STAR you are!!! PLUS “The Royal Treatment”~ you get all of my products FREE

for an entire year~ Books, supplement, shirts,  6 week customized training and the Rally Room!

2nd Place– The Royal Treatment~ you get all of my products FREE for an entire year~ Books, supplement, shirts, 6 week customized training and the Rally Room!and the Rally Room!

Each and every one of you CAN WIN this Contest~ Please participate and let’s enjoy the synergy of TEAM BuffMother! working together towards being CONSISTENT!!!!

Judging:
A panel of 5 judges (leaders in Team BuffMother) will pick their top 3 picks for the WINNER based on participation, results, attitude, their Super STAR quality and consistency. Each judges picks will be put on a piece of paper (15 little pieces of paper) will be placed in a hat and the winner drawn from there.

Suggested Optional Participation:

  • Be an active member of the Rally Room (the judges of the contest are Rally Room leaders, so the more “visible” to them you are the better chance you have at winning)
  • COMMENT on the Video Coaching videos on You Tube- comments help a ton, Please comment!!
  • Blog your progress and encourage others in the contest (a great place to do this is in the Rally Room )
  • Weekly post your POA (plan of attack) for the next week
  • Weekly do your best to participate in the “weekly MINI challenge”

Final Entry Questionaire***– Once the 10 week contest is complete….please copy and paste this into a word document, fill out your questions and send it along with your stats and photos to michelle@buffmother.com.

This is the information the judges will receive and will judge you upon~ so do your best!!!

Let’s see what we can do in 10 weeks of FOCUSED effort!!!

Go for it~ you can be a SuperSTAR Success!!!

I am ready to ROCK, How about you??
Let’s GET BUFF!!

We need to get as many women as possible involved~ so feel free to spread the word! EVERY woman is welcome to join!!

Your Fellow COMPETITOR~
Michelle

***NOTE- The only set in STONE requirement to complete the contest is The FINAL ENTRY FORM (which includes before and after pictures, stats and info)

the Week BEGINS~ POA!

Summer is such an amazing season…so much FUN!!  But, there are still “Mondays” even in the summer!  Time to get to work…

my POA for the week is going to be tough– My goal last week was to lift 6 days; I came close with 5.  I’m only going to shoot for 5 this week~ here’s the plan:

M-back, shoulders, biceps, intervals
T- Fly to MN- chest/triceps (maybe some running??)
W-legs
Thurs- start the drive home– shoot for half way. And then a mish-mosh of upper body/run at the hotel gym
Friday- am workout at the hotel b4 we drive the remainder of the way home
Sa- Lift Legs
Sun- off

Lots to do today– I’ll check in again later!

Have a great day!!

-Michelle

Sign up NOW!! 2011 Super Star Success Contest!!

If you are looking for the DIET BET info Please click this link:

http://buffmother.com/dietbet-buffmothers-hot-holidays

 

Please JOIN the “2011 Super Star Success” 10 week BuffMother Transformation Contest~

Sign up here:

http://blog.buffmother.com/contest/superstar-success-sss/

JOIN HERE:

Name
Email
State

Basic Contest INFO-
~This contest is FREE!!!

A few more details:

  • Start date MONDAY 1/24/11!!
  • 10 weeks duration- a perfect amount of time to get great results- I’ll be
    sending you supporting info, tips, training ideas and encouragement
    via e-mail along the way!
  • We’ll use the SUPER STAR SUCCESS journal format (found on www.buffmother.com)
  • I offer additional Online training/Video Coaching for those who truly want to succeed-
    Check out the SSS Video Coaching (www.buffmother.com/videocoaching)

* to be eligible to win You must:

  1. sign up for the contest prior to or on the start date
  2. Submit starting stats/photos no later than 2/2 to contest@buffmother.com
  3. Submit final stats/photos along with your Final Entry Questionnaire no later than 4/11 to contest@buffmother.com

IT will be SUPER AWESOME!!!

Each and every one of you CAN WIN this Contest~ Please participate and let’s enjoy the synergy of
TEAM BuffMother! working together as a TEAM!!

In the SuperSTAR Success contest we will be focusing on the the biggest stumbling block to fitness success …

lack of CONSISTENCY. I challenge you to BE CONSISTENT over the next 10 weeks!

Shoot to do a “workout” at least every other day that would be 3-4 days a week and if you can CONSISTENTLY do that you will see results!!

Prizes*:

1st Place- a 3day/2 night day visit with Michelle Berger, BuffMother!! I will fly you to me or I’ll fly to you!
I’ll treat you like the SUPER STAR you are!!! PLUS “The Royal Treatment”~ you get
all of my products FREE for an entire year~ Books, supplement, shirts, video coaching and the Rally Room!

2nd Place- The Royal Treatment~ you get all of my products FREE for an entire year~ Books,
supplement, shirts, video coaching and the Rally Room!

I am ready to ROCK, How about you??

Let’s GET BUFF!!

We need to get as many women as possible involved~ so feel free to spread the word! EVERY woman is welcome to join!!

Sign up NOW!! and share this public link for sign up with your friends : http://blog.buffmother.com/contest/superstar-success-sss/

Thanks,
Michelle Berger

I am not a super hero

I surely am not a super hero but that doesn’t stop me from trying to fly!!

I have been totally humbled and at peace with the fact I can only do so much in each day….and it’s high time for me to hire some help so I can increase my productivity without killing myself!  With that said, I’ve begun the process of “scaling back” my expectations for each day.  My initial approach is going to be to write out my daily “to do’s” then figure out what 1/4 of it is the highest priority item(s). Accomplishing any more that that is a bonus!

This trip to Vegas is so exciting and a huge blessing for many reasons.

  • I get to spend some time with the huby
  • we got an unexpected visit from gramma (the babysitter)
  • I got several important things done that I wouldn’t have made time to do otherwise- tires, oil change, carpets cleaned, teeth cleaned and a cavity filled
  • I get to go to the Olympia and meet some of the industry players
  • I get to be personally trained- I’ve always said I want to be the trainee vs. the trainer at some point in my life

It’s all good and very exciting.

This morning has already been productive, I’ve bought my sister a Birthday present, I’ve taken out the trash, I’ve prepped some items to be shipped and I’m now off to do my devotions and at 9 I get to talk to our Shana!!  She’s a doll!!

I’ll certainly be checking in from Vegas~ Love you all!!

Bye, bye!!!

-Michelle

HERE I am!

HERE I am!!  I’ve been lost in a swirl of weekend fun and Monday madness~PLUS the 4th of July Excitement in making it hard for me to get any work done!  Freedom week!!  We are blessed to be FREE!!

To recap the end of last week:

Fri- LEGS
Sat- 10 min run and 3 Sprints with lunges between
Sunday- Off

Today- 90mins of Tennis so far…we are heading back out again in a bit…Travis and I have a blast playing and improving!

My POA for the week is to fly by the seat of my pants~ no plan, no stress, no worries!!  BUT know I will get in many awesome workouts~ but I’m taking each one as it comes.

I’ll post more tomorrow,

LOVE YA!!

Honeysuckle Whiff

On the drive home from busing the kiddos to school I got the most marvelous “Honeysuckle Whiff!!” YUM~ I am in love with honeysuckle!

How are my HOTT MOMMASITA’s Today???  I am GREAT!!  Just wanted to fly-bye really quick- yesterday my DD, Gracie, who has a chipped molar had to be at the dentist @8 and then again for the filling at 10…So my morning was spent “waiting”.  I’ve felt so good the past 3 days, YAY!!

Cycle day 1, 2, and 3!!  they seem to be GREAT ones for me- cday 4 is usually a bit more “tired”.  I’ve droped 3 pounds (130 to 127) since TOM  came and I feel so much leaner already! I’m also still kickin’ it in my EVERY DAY IN MAY challenge- I’ve made it everyday except the 2 when I was sick

HAPPY DANCE!!!

Time to HIT IT!! I have 3 weeks left in the “Sexy in 70” contest…and until my Birthday!!!…that’s just 21 days!! ARE YOU READY to be SEXY for Summer??  I plan to be!
Today is a big day- thanks to our sweet April Ramirez (www.toffeecreations.net) I have a radio interview at 10 so…I’ve got to get prepared!
Pray for it to go well and if you get a chance you can listen live or catch the podcast of the show later:

toginet.com/shows/themommymentor

AND let me tell ya, I had a great leg workout yesterday the highlights were:
Squats: 2 sets of 6 reps @`165
Dead lifts 3 sets of 10 @135 including 1 set of conventional form
Leg extensions: 1 set of 10 #170
Leg curls: 2 sets of 8 @90#

I am off to prepare!! PRAY FOR ME please~

Let’s rock week #8!!

Love,
Michellle

Time for some chillaxin'

workout is DONE!! Chest, abs and intervals!!! Now time for some chillaxin’!

here’s how it went:

Warm up- tanning
Bench
45×20
95x10x3sets -abs between- reverse crunch pulsese and crunches and
115x10x2 sets- abs between knee ups and leg raises on bench and bench dips also

Incline hammer press
90x10x3sets
abs between sets- knee ups on roman chair and hanging sit ups

Fly machine-
2 sets
45×20 reps
55×12
ABS between sets- Boxing drill- side to side shoulder movement

Tricep extension machine
55×10
60×10
Abs between- hanging sit ups

dips
11, 9

Incline flys
35x10x2sets
paired with isolation bicep curls
2 sets
and tricep extensions with BB
55×6
45x10x2sets

Run intervals- 15 mins total easy mins at 7mph hard mins at:
1x1min @8 mph
3x2mins @ 9mph

I started taking creatine again today to see if It’ll help me recover from my mma training~ OUCHIE!! I am sore in some weird places, lol!

have a TERRIFIC DAY!!!

Love ya,

Michelle