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First off, I need to say Happy birthday to Darcie!!  TEAM BuffMother would be totally different without you– I appreciate you so much and am so glad God brought you into my life.  I hope your day and year are amazing!!

 

Next, I wanted to just give you a “sickness” update. I am still on the mend. Probably at about 85% healthy. My lungs and nose are still a bit stuffy– and energy levels  are not at their normal just yet. Hoping that by mid week I’ll be feeling better.

 

Thirdly, I recorded a video today about my new Diet bet

 

Fourthly, I also recorded a video about Gym Angel Energy Angel…

https://fbcdn-sphotos-h-a.akam…a4733d224ca126462fa8

 

 

Fifthly, I’ve decided to start training clients “in the gym”…working on my POA for that.  I’m excited about it though.  I’ll post more info about it soon!!

 

Anyhow, I rode bike this morning, but I’m taking today off lifting workouts. I need to HEAL UP from leg workout on Saturday and knock this flu out for good!

 

Here’s my POA for the week:

M- Bike 20 mins

T- Bike 20 mins/Back lifting

W- Chest lifting and easy run

Th- Bike 20 mins and Legs

Fri- Run

Sat- Back/Sh/Biceps

Sun- run

 

Abs daily in prep for FAB ABS FEB!! WE start the 2nd on DietBet.com/BuffMother and here in the Rally Room (www.TeamBuffMother.com)

 

Let’s have a great HEALTHY week!!

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Sunday, not a rest day :(

I’ve not been good about taking the weekends off of work recently. This weekend especially!  Just so much going on…BUT I’m determined to take next weekend off entirely!

That’s a good goal for sure!

Let’s see…I need to recap the past week:

Sun: no workout

Mon: SICK, tummy flu
Tue:?
Wed: short workout some upper body stuff and tried to run

Thurs: Killer leg day
Fri: just 20 mins bike, but I rode hard– felt great power in my legs

Sat: Back, Shoulders, Abs and Interval run

Not the week I had planned, but it ended on a high note… and I have no clue what I did on tuesday?

 

Next week, I’ll do much better:

M: fasted bike in am; Mish-Mosh lifting- need to do some biceps, abs and calves? Run outside

T: fasted bike; LEGS!!

Wed: fasted bike; Back and run intervals

Thurs: OFF (maybe some bike, I’ll see how I feel)

Fri: fasted bike; Chest/Tri and interval run

Sat: LEGS!

Sun: fasted bike but off lifting

 

Yesterday’s Back workout I just copied and pasted this from my bodyspace profile-

 

Chin-Up
Chin-Up
Muscle: Lats
Equipment: Body Only
Sets: 3
 

REPS 7

REPS 6

REPS 5

 

Bent-Arm Barbell Pullover
Bent-Arm Barbell Pullover
Muscle: Lats
Equipment: Barbell
Sets: 3
 

WEIGHT/REPS 25 Lbs. x 10 Reps


WEIGHT/REPS 25 Lbs. x 10 Reps

WEIGHT/REPS 25 Lbs. x 10 Reps
Elevated Cable Rows
Elevated Cable Rows
Muscle: Lats
Equipment: Cable
Sets: 3


WEIGHT/REPS 100 Lbs. x 20 Reps

WEIGHT/REPS 120 Lbs. x 20 Reps

WEIGHT/REPS 120 Lbs. x 20 Reps
Standing Dumbbell Upright Row
Standing Dumbbell Upright Row
Muscle: Traps
Equipment: Dumbbell
Sets: 3
 

WEIGHT/REPS 30 Lbs. x 10 Reps

WEIGHT/REPS 30 Lbs. x 12Reps


WEIGHT/REPS 30 Lbs. x 12 Reps
Barbell Shrug
Barbell Shrug
Muscle: Traps
Equipment: Barbell
Sets: 2
 

WEIGHT/REPS 135 Lbs. x 10 Reps

WEIGHT/REPS 135 Lbs. x 10 Reps
One-Arm Dumbbell Row
One-Arm Dumbbell Row
Muscle: Middle Back
Equipment: Dumbbell
Sets: 3

WEIGHT/REPS 40 Lbs. x 10 Reps

WEIGHT/REPS 40 Lbs. x 10 Reps

WEIGHT/REPS 40 Lbs. x 10 Reps
Bent Over Barbell Row
Bent Over Barbell Row
Muscle: Middle Back
Equipment: Barbell
Sets: 3

WEIGHT/REPS 65 Lbs. x 10 Reps

WEIGHT/REPS 85 Lbs. x 10 Reps

WEIGHT/REPS 85 Lbs. x 10 Reps
Inverted Row
Inverted Row
Muscle: Middle Back
Equipment: None
Sets: 4

REPS 10

REPS 10

REPS 10

REPS 10


Ab Roller
Ab Roller
Muscle: Abdominals
Equipment: Other
Sets: 3

REPS 15

REPS 10

REPS 10


Decline Crunch
Decline Crunch
Muscle: Abdominals
Equipment: Body Only
Sets: 3

REPS 15

REPS 20

REPS 20
Hanging Leg Raise
Hanging Leg Raise
Muscle: Abdominals
Equipment: Body Only
Sets: 3

REPS 10

REPS 10

REPS 10
It was a good, long lifting workout and afterward I ran hard! It was really good since my legs were fresh from not running all week!t…2 miles in 6:14 first 2 1min intervals at 8mph with 6 recovery next 5 1min at 9 with 7 recovery. Ended with 2 min cool down fueled by www.GymAngel.com Energy supplement. I’m really liking the effects of it!
Time for me to go workout now…I did 30 mins fasted bike this morning. Now it’s time to lift Chest/Triceps and I may throw some biceps in there- didn’t give them much attention yesterday.
Bye, bye!
-M

p.s.

I’m sending out this info tomorrow via an email blast…but thought you may want the info here too:

Don’t miss out on the FUN, EXCITING, NEW things we’ve got happening!!

4 items…

1. Our NEW contest starts 11-11 on www.DietBet.com/BuffMother it’s a fun way

to lose weight with the EXTRA motivation you may just need- a BET!

Put your Money where you mouth is!!

 

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Well now you don’t have to…Check out my new frozen delicious chef

prepared food ready to ship to your front door! www.BuffMeals.com

I’m giving a big discount + free shipping for the first 100 orders.

Order now because we are nearing the 50 order mark!! YAY!!

 

3.  I’m now a GYM ANGEL and the BuffMother!! Gym Angel is a new line of

supplements made just for women and I’m their newest spokes model/sponsored athlete.

To celebrate I’m giving away 10 full product packs and a SHIRT!

Eenter to win your free supplements: http://buffmother.com/8715/gym-angel-give-away

 

4. Christmas time is coming, meaning it’s time to shop!

Please purchase anything on my http://BuffMother.com/store

and get 25% off! Just use the code: PEACE25

 

Please if you have any questions or feedback, simply respond to this message and I’ll get back to you ASAP!

Happy Holiday Season!!

Love,

Michelle Berger, BuffMother

The Key to your Motivation is to Encourage others!

www.BuffMother.com

POA Week #6

Yesterday I didn’t get in my lifting as I had hoped, but that’s okay because I DID have a super hard run and got in 100 lunges

6 to Sexy~ day 35: Final week #6 Challenge: Lunges

POA:

Mon- 10am bike 20 mins; 2-3pm Back/Shoulder/Bicep lifting +100 lunges + ABS!

 

Tue- weigh in day for the finish of my 4 week dietbet.com morning fasted hills run and bike + whatever else I need to do to hit weight- shouldn’t be too hard since I am at 132.2 today (need to get to 130.9), SWEAT IT OUT, like a fighter trying to make weigh in,  lol!; afternoon- Chest/Triceps + lunges and ABS

 

Wed- LEGS! Abs and lunges (no Cardio!!-best part of leg day)

 

Thurs- morning bike; Back/Sh/Biceps and I’d love to get to the track for SPRINTS! +lunges

 

Fri-Morning bike; Chest/triceps + lunges and abs

 

Sat- Intervals or Long run again lunges and abs

Sun- LEGS and lunges

 

The focus is to keep pushing hard on my running and get in 6 good lifting workouts too!  I am leaning up for sure, excited to take my new measurements and pics for the end of the 6 to sexy.

 

Other things that are going on here include my DD’s Tia and Layla joined BB this year. They have their first practice on Tues night, gotta run to Rogers with them tomorrow afternoon to buy shoes and shorts and sports bras PLUS costumes for Friday.

 

My son has a BIG football game against Shiloh this week, they are a private school here who can sorta “recruit” football players…so they are typically very good.

 

Here’s my bikini pic for day #7….It was 85 outside. HOTT!!

Let’s have a killer week #6!!

-Michelle

p.s. if you ever visit my BuffMother Page on facebook, realize that I allow the chaos to go on there for Marketing purposes.  Rude people, Perverts and Idiots abound, but I DO reach many for good! The goal is help others realize they can be fit and healthy.

 

 

The Key to your Motivation is to Encourage others!

www.BuffMother.com

New Week, New Plan!

New week, new plan!

I’ve joined in with Darcie on the workout every day challenge she made to herself…I am 3 days in Friday was 20 mins fasted cardio/lower body, Saturday was upper body lifting and yesterday was a hills run for the first time since I broke my toe– it hurt a bit on the last 3, PLUS, I spent a lot of time outside cleaning up the yard and chicken coup AND watching football!!

I’m so loving fall and football…all the teams I wanted to win, won!

 

This week’s POA~

Today: fasted cardio on Bike and lift Chest Tri’s in pm

Tues: fasted cardio and a run in pm

Wed: fasted cardio and legs in pm

Thurs: an interval run

Fri: lift Back/Shoulders/Biceps

Sat: lift Chest/Triceps and Run

Sun: some fasted cardio

A bit more cardio this week to get my body rolling on a detox phase. I am boosting, but will be pushing towards more endurance and “cleaning” up the diet.

We’ve got a bit of a cold rolling through our house, Gunner and Gracie are both home from school today.  I’m hoping no one else gets the crud full force!  I can tell I’m fighting it a bit, but I won’t let it win!  My plan is to have an amazing week!!

Hope you have a great week too!!

The Key to your Motivation is to Encourage others!

Birthday Countdown

Every year I get to this point of the year and feel the need to AMP it up for my birthday.  60 days from now (June 14th) is my 39th birthday. My last one in the 30’s– eeeeeeekkkk!

 

My PLAN! is to follow a good plan for me and my life and goals! I took some time to write up a plan for myself just now and I’m excited to have such a great trainer, lol!!

The way the plan is written is in 6×10 day segments or micro-cycles.  The first 20 days will be about regaining consistency, focus and increasing my fitness level all the while nursing my shoulder back to 100%.

The Next 20 days will be  about really pressing in and getting stronger, more fit and more muscle!

Then the final 20 days will be GO time in regards to the “finishing touches”…leaning up, firming the butt and of course making my ABS POP!!

 

Today is cycle day 9 so I’ll be doing BUFFING STYLE workouts the next 10 days.  My weight is currently 131.4; my goal for this first 20 days is to get back down to a “real weight” of 127-128 which should be easy since I’m still holding vacation and inactivity weight.  I’ll plan to take a set of progress pics after the first 2 weeks to make my goals for the next 20 days.

 

POA for this week:

Tues: Run hills (6) recover, eat and do legs early evening

Wed: Upper Body and Intervals on bike or other method Thur: Longer run with sprints(4) at the end Fri: Lower Body in the am Sat: off Sun: Upper body and Hills (6-8)

Yesterday, my MONDAY was a rest day of sorts. I spent my whole afternoon at the hair salon trying to get the PINK out of my hair.  The “hair chalk” totally would not budge.  We had to process it twice and there is still some pink in it, but it looks a million times better!!

Time for me to get a couple things done and then hit the trail for hills!!

60 days to go!!

-Michelle

Focus on your STRENGTHS!

HI Ladies!! I have got to say that week #1 of our contest has been AMAZING!! There are so many new faces that I’m having a hard time keeping track   I know that within a few weeks, I’ll have a better understanding of who each of you are… So please keep posting, so that we all can get to know each other more. 🙂

I ran across a great quote the other day- “Your fully exploited strengths are of far greater value than your marginally improved weaknesses.”- Andy Stanley

It’s so true!! What are your strengths? focus on them and use them!!!

 

My personal week #1 started off GREAT.  But, by Wednesday I knew I was a bit sick.  I still pushed through it to keep my mojo rollin’, but I expect to have a much better week #2!! Thanks everyone for your well wishes, I’m on day 3 of my z-pack today and already feeling much better!!!

Here’s my consistency report:

http://www.teambuffmother.com/topic/consistency-

Weekly Consistency Report

How many weight workouts did I complete last week:

M: runHills + back T: chest tri + full body weight workout w/client

Wednesday: OFF,

Thurs: took pics, stats, video boosting wo’s +a short run(buring lungs!!) then legs F: tiny upper on fri – started Z pack Saturday: light hiking outside

Basically 5 ish, workouts

How many intervals training sessions did I complete last week: Hills monday, bike 13mins on fri, short run on thurs prior to legs (burning lungs); light hike Sat

Only 1 true interval workout- the other stuff “counts” a bit

How many days of the week did I workout: 5

What obstacle did I overcome in order to get it done? Being sick Who did I encourage this week? Loads of people, but specifically my acting coach KIM

MY POA (Plan Of Attack!!!!) for this week #2- Date:1-27-14
What is my main goal this week with my workouts? regain energy from being sick; keep joints healthy

What is my main goal this week in my diet? Keep it clean no chips! and focus on drinking water!!

antibiotics are very dangerous to lift heavy on because they attack the good bacteria found in your Joint’s lubrication system.  If you are on a antibiotic, be VERY careful in your lifting so that you don’t injure your ligaments, tendons and joints.

How do I see my workouts shaping up this week? Sunday: run outside I’ll be careful with this, but it’s sunny and 60+!!

Monday: on antibiotic  (

antibiotics are very dangerous to lift heavy on because they attack the good bacteria found in your Joint’s lubrication system. If you are on a antibiotic, be VERY careful in your lifting so that you don’t injure your ligaments, tendons and joints.

and long day for work, just light lifting (buffing workouts from book- get on video) Tuesday:  On antibiotic Another BUSY work day– Interval run only Wednesday: Return to REAL workouts~ Legs Thursday: Back/Shoulders/biceps + intervals Friday: Chest/triceps Saturday: Legs Sunday: off or maybe a run??

That may be a bit of an aggressive POA, but I tried to  make it “do-able”…we’ll see.

As I mentioned today is gorgeous outside, so I must get off this computer now and get into the sunshine again today. I was out in it yesterday and I KNOW it’s helping me feel better!!

Your friend, Michelle,”Ellie” Berger

 The Key to your Motivation is to Encourage others!

28 days of Christmas: Day 15

XMAS Day 15- PHASE 2 begins with “LEGS”!!!  challenge=change~!

Well today is our first day of phase 2 for our “28Days” of Christmas Challenge~ and if you look at the workout, the exercises are basically the same just in BACKWARDS order!!  It’s amazing how doing a workout backward from time to time really creates some nice results.  Typically though it’s best to do the BIGGEST exercises first, but for these 2 weeks we’ll switch it up!  I call it “PRE-exhausting” your muscles 🙂

FUN, FUN!!!

Here are the details~ and as always you can find all of this info in the download you were sent when you entered the contest.

 

“FCH” Workout Log~Phase 2 ( the second 2 weeks)
FCH Ph 2
MON
TUE
WED
THUR
FRI
SAT
SUN
Week 3
Lift Lower Body
ABS
Lift Upper
Intervals
Off
Active rest- Walk?
Lift Lower Body
ABS
Lift Upper
Intervals
Off or extra cardio
Week 4
Lift Lower Body
ABS
Upper
Intervals
Off
Active rest- Walk?
Lift Lower Body
ABS
Lift Upper
Intervals
Off or extra cardio
Exercise
DATE
 
 
Leg Day
 
set 1
set2
set 3
10 min
Warm up
Pre-
Walking Lunges
lbs.
Exhaust
2x30steps
reps.
abs
between sets of lunges
2sets
#1
Leg Curls
lbs.
3×10(buffing); 3×6 (boosting)
reps
abs
between sets of leg curls
2sets
#2
Leg Extensions
lbs.
3×10(buffing); 3×6 (boosting)
reps.
abs
between sets of leg extension
2sets
#3
Dead Lifts
lbs.
3×10(buffing); 3×6 (boosting)
reps
abs
between sets of dead lifts
2sets
#4
Squats
lbs.
3×10(buffing); 3×6 (boosting)
reps.

 

XMAS Day 15!!! ~ As we head into the final 2 weeks prior to the Christmas~ REMEMBER:

Challenge=Change…
Our bodies are master adapters. The more we challenge them the more they change to accommodate those demands. The good news about this is that if
you continually challenge yourself, your body will change. The bad news is….that if you don’t continually challenge it, it will stop changing and may even
regress.

There are 5 main ways to change workouts to cause them to be more challenging:
Intensity
*How hard are you pushing?
*Do you push yourself to the MAX each workout?
*Do you only ever “go through the motions”—social exerciser?
*Do you vary your intensity to get different results?
*Do you like to take your time?
*Do you like to “get it done”?

Frequency
*How often do you work out?
*How often do you lift each body part?
*How often do you do intervals?
*How often do you do other fitness activities?

Duration
*How long do you workout at a time?
*How long are your lifting sessions?
*How long are your intervals?
*How much other time do you devote to fitness activities?

Mode
*What type of activities do you do? Do you cross train?
*Are you training for a certain sport?
*What lifts do you do for each body part?

Rest intervals
*How many “rest” days do you take?
*How much time between each lifting set/exercise do you do?
*How much time between hard intervals do you “rest”?
*How much time do you “rest” each day?
*Do you purposely take time to “de-stress”?

“The path of least resistance leads to a poor reflection in the mirror.”

28 days of Christmas: Day 11

XMAS Day 11: Today is  another day off of official workouts.  Today would be a good day for a walk, easy run, a game of tennis, a yoga workout, etc…

You should also take at least 5 mins out of your day to look a the week ahead.  We are getting closer to the Christmas!!!  2.5 weeks are left for you to see results, are you making progress?? what do you need to do this week to keep your mojo going?

Fri-Lower body +ABS
Sa-Upper body +ABS+ Intervals
Sun- OFF~
Mon- START PHASE 2~ Lower body +ABS
Tue-Upper body +ABS+ Intervals
Wed- “off” day
Thurs- BONUS workout- run

What is your plan of ATTACK?  POA~mine is to really kick it in regarding my workouts~!  I am also going to focus hard on getting in at least 125g’s (because my goal weight is 125) of protein each day!

-Michelle

Old RR posts Sept 2012

More Inspired than EVER!

BuffMother's picture

Mon, 2012/09/03 – 10:30pm — BuffMother

Once again, I am more inspired than ever!!

This weekend was great and I want to keep enjoying my LIFE for many, many years— to me my fitness is about Quality of that Life…..
And Quality of LIFE is about choices. Good choices are rewarded!!  Bad ones, not so much ;(

I want to have a HIGH Quality of life!

 

Now that summer is over- It’s time to buckle down and make even BETTER choices!!!

Let’s stay inspired and work it hard this week~ I plan to!!

Love ya,

Michelle

NOT as PLANNED~

BuffMother's picture

Wed, 2012/09/05 – 6:45pm — BuffMother

I just wanted to write a bit about how when workouts don’t get done or your plan of attack needs modification due to “life happening”–(BTW-I’m giving myself this pep talk,  and figured you may want to listen in)

DON’T FRET IT when things DO NOT go as PLANNED!! The stress response you create in your body from FREAKING out may be more detrimental than any missed workout or BAD food choice you make.  Our bodies are amazing machines– they adapt and REACT to the stimulus we put on them.  If you freak out mentally — your body will go into “emergency” mode in the physical.  AND that’s the opposite of what you want when you are trying to lose weight or have motivation and energy for your workouts.

The important thing is to not give yourself easy “outs” and be DETERMINED about getting back on track ASAP with your plans and goals.  We only fail when we quit trying or just let ourself off the hook when there is not a valid excuse any longer.

Due to some important life circumstances, I missed my workouts on Mon & Tuesday…and today’s had to be modified a bit– It’s going to be OKAY!! The situation has been resolved and TOMORROW– I’ll get back on track.

Love ya ladies!! Keep being so determined– It’ll bring you success!!

-Michelle

LOD= Side lunges

BuffMother's picture

Thu, 2012/09/06 – 10:18am — BuffMother

In honor of our 100 lunges per day challenge I’ve been posting a LUNGE OF THE DAY–

today’s version is SIDE Lunges– If you watch the video, PLEASE help me by posting a short comment on my you tube video. Thanks!!

 

 

Some variety of lunges you may want to try:

Stationary Lunges
Walking Lunges
Jumping Lunges
Side Lunges (including Skater and Jumping Side)
Box Lunge with Dumbells
Box Lunge (3 variations) body weight only
Forward Lunges
Backward Lunges
BB Foward Lunge (includes Russian variation)
BuffMother! Smith Lunges (butt emphasis)
BuffMother! Smith Lunges (basic)
Starter style Walking lunges no weight

SPORT SPECIFIC

BuffMother's picture

Thu, 2012/09/13 – 7:07am — BuffMother

HELLLLOOOOO!!!

I feel like I’ve been posting quite a bit but most of it’s been contest related, not personal blogs.  Let me catch you up:

M- ran a warm up and then 2 hills and 5 fast sprints– I also mowed/trimmed lawn
T- ran a longer run with some intervals in it
W- tennis lesson and a bit of chest workout

Today is all about getting some much needed paperwork done, a upper body lift completed, a run done and then cheering Gunner on in his football game in a town about 1 hour away–so once about 4 pm hits, we’ll be off to the races for the night.

I’m a bit frustrated with myself regarding my lifting frequency this month– I don’t know what happened to the momentum I had for it about 4-6 weeks ago?? I guess I’ve added tennis and more running to my routine, so that may have thrown me off a bit. PLUS we had a cold/flu push through our house last week, so that always alters things… I tell clients quite often that we can’t do it all– training is very much “SPORT SPECIFIC”– that’s why you can’t have marathoners who are bodybuilders, Golfers who are also great tennis players, MMA fighters who are also bull riders, etc… physical fitness is very specific to the sport you are training.  If you care at all about “performance” in that sport, you will find it necessary to dedicate your training specifically to that sport– that’s why it’s called “sport specific training” 🙂  I need to remind myself of that– if I’m giving more focus to my running, my lifting focus will suffer and vise/versa 🙂

 

here’s my plan for the remainder of the week:
Fri- Lift legs
Sat- run and upper body
Sun- off (I’ll be active, but no official workout)–maybe some tennis

Tennis is going well, it’s fun to have someone help me with my form.  It’s so much easier to hit the ball with proper technique– I just need to practice more when I’m not at my lesson.  I’ll have to enlist my kids to help me “play” some more 🙂

In the hormone front, TOM arrived on time yesterday– 28 day cycle for me.  I’m glad the fog is lifted and buffing is around the corner :cheer:

We’ll I’m off to check on your blogs~ have a TERRIFIC Thursday!!

-Michelle

 

SSS Week 04- Ph 1 log~Beginner Buffing UB and example interval workouts

 

SSS Week 04-

Ph 1 log~Beginner Buffing Upper Body and example interval workouts

Push ups on Wall

to failure

Bent over DB Rows

3×10

Chair dips

3×10

Shoulder press

3×8-10

Bicep curls

3×10

lateral shoulder raises

3x 10

ABS with each workout

Knee ups 3x 15

Crunches 3x 15

Summary of Buffing Phase:

  • Do something Every OTHER day
  • 2 lifting workouts per week
  • Workout is a circuit: do exercises in order a total of 3 times
  • Very little rest between exercises
  • 2 interval sessions and 1 active rest day each week
  • Focus on dieting and losing weight
  • do some ABS every time you workout

 

BuffMother! Interval Training

20 min is always the goal

Phase 1 & 2:

5 min. warm up -WALK around the block

1 min. hard- Jump rope

2 min. easy-WALK in place

1 min. hard -Jump rope

2 min. easy- WALK

1 min. hard-Jump rope

2 min. easy-WALK

1 min. hard-Jump rope

5 min. cool down (walk around block again)

This is 20 min total: 4 hard min. total

*If you don’t feel exhausted by the end, increase the intensity of all hard and easy min.

BuffMother's picture

Fri, 2012/09/14 – 6:57pm — BuffMother

I’m so happy with how my leg workout went– the highlights were 2 sets of squats at 165#’s– the first 6 reps, the second at 3 (this set was the 6th overall, so I was getting tired)

And deadlifts at 155#’s…it’s ben awhile since I’ve gone this high in weight and i feel it already!! YAY!! :cheer:

here’s a picture Gunner took of me squatting 155

accountability pics

BuffMother's picture

Sun, 2012/09/16 – 12:14pm — BuffMother

HI!!

I’m so happy to be buffing again– I am on cycle day 5 and this past week was a much better one than week #3.

My runs went well– I ran 4 times M(trail and sprints), T (road), Th (treadmill), Sa(treadmill)
I also had a tennis lesson, lifted 4 times: Wed (chest), Thurs (back)Friday legs, Sa (upper body)

I’ve decided I’ll take a picture each time I workout– to help me stay accountable- Yesterday I took this one: 

 

The main goal now is to lose a bit of weight so I feel “happy” and comfortable in my clothes at the family weddings coming next month.  A month is plenty of time for me to lose a little bit of fluff.

Hope you are as excited as I am for week #5!!

Love ya’!!

-Michelle

OH did I mention???

BuffMother's picture

Tue, 2012/09/18 – 9:11am — BuffMother

OH did I mention??? “I’m on vacation” …DH decided to take the week off and since I’m his buddy– I’m trying to do the same, lol!
We are in love with our home so our vacation is a “stay-cation”….we’ve got lots of projects and fun on tap!

I did get in a mini-workout yesteday– Here’s the pic 🙂

and the workout video on YouTube:

http://www.youtube.com/watch?v=h4u1lpV7Sv4&feature=youtube_gdata_player

 

Today it’s SUNNY here and gorgeous!!

I’ll be outside most of the day– a RUN is on tap for my workout today!!!

Have a great Tuesday~

-Michelle

 

GIVE AWAY!!

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Tue, 2012/09/18 – 5:31pm — BuffMother

A couple weeks back I had a longtime Team BuffMother member ask to do a give
away of BUFFMOTHER products~ I said SURE, so she made it happen!!

Please follow the link and scroll down to end of the article to enter the GiveAWAY~
It’s FREE no strings attached!!

http://www.nofrillreviews.blogspot.com/2012/09/meet-michelle-berger-buffmother-story.html

GIVEAWAY details:
Worldwide, must be over 18.  Ends 09-24-2012 at 11:59pm EST
Total Package Value: $105.75!
– Books (HT and ABS), autographed by Michelle Berger ($29.95)
– 60 day supply of HT Pills ($42.90) with Dispenser ($9.95) and
– One Long Sleeved Shirt of Your Choice!  ($22.95)

Be sure to enter and Best of Luck!!

My run today went well–

Good– ran 9 or 10 hills, I can’t count so I’m not sure– stopped to tie shoe and to rest a bit after 5 hills for a total if 3 non-running min. The hills don’t measure correctly with GPS so total distance was longer than the “runkeeper” thought– but here’s what it said:
And here’s my accuntablility picture for today “Trail hills happening now!! JUST DO IT!! “:


Love ya,
Michelle

Time is flying by!!

BuffMother's picture

Sat, 2012/09/22 – 8:56am — BuffMother

Wow, time sure is going by fast….I’ve been on a vacation all week here at home– Not too much to report besides I’ve been having fun just “hanging”, working on our property and enjoying the cooler days (not that 85 is cool, just that it is COOLER than it was in July and August here)– workouts have been pretty much non-existant though.

Tuesday and Wednesday I tried a new “thermogenic”/”FAT BURNER” — I took half the recommended dose, 1 pill 2x’s a day.  It didn’t make me feel too wired or anything, but about 4 hours after my 4th pill by 5 pm on Wed I HIT THE WALL!! I was CRAZY tired and had to take a nap– the rest of that night I was USELESS.  I told DH about it and he said I should know better than to take something like that– they always BACKFIRE on me.  He was right, I should know better.

Wednesday wasn’t a total loss though– we watched DUMB and DUMBER again– I love that movie!!

Thursday I still felt a bit of the effects from it, but I was determined to push through and learn my lesson to never take pills like that again!  I had a good time working with some of my baby trees and brush hogging a field down by the  rail road tracks on my land– then at 5:30 we headed to Gunner’s first home game for the year.  It was a good night.

Here’s the B4:


and the AFTER:

Yesterday– we spent exploring a hill top on our land that is a MESS! It’s got a ton of dead trees and weeds that need to be cleared out.  The spot would be the perfect setting for a cabin!  Just there’s really no easy way to get up there– we could possibly get to it from our neighbor’s land, but it’s a rather secluded spot– PERFECT FOR A CABIN, lol!  After that we “cleaned up” and went to get some meat from the butcher~ Here’s a pic I snapped before we headed out

Anyhow, today I think I’ll get a run in, but I’ve been saying that for the past 2 days….I’m trying to just chill about it though, I don’t wanna be HIGH MAINTENANCE when it comes to my hubby’s vacation time– I’m practicing being submissive and super flexible:)  Next week will be a different story– I’ll be back ON it full force, I won’t miss a workout at all!!

I’m off to enjoy this BEAUTIFUL SATURDAY!!

God BLESS!

-Michelle

Trying to figure out my plan of attack??

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Sun, 2012/09/23 – 9:56am — BuffMother

HI YA!!

yesterday I worked hard and got in some great exercise weed whipping around my ponds~

Not sure what my workouts will be today… I could do pretty much anything since I am not sore at all,  My thoughts are to do legs or run  or maybe,  I should do both, HMMMM 🙂

Sunday- ??
M- Back Shoulders Biceps
T-Chest Triceps Run-Day off for kids- parent teacher conferences
Wed- Tennis, LEGS,  Guitar
Thur- UPPER BODY, Run- Gunz football game
Fri- Legs
Sa- Run-
Sun- off

It helps to see it on paper– but it’s subject to change.  My goal is to give focus to my running this week– but also lift at least 5 days. Time to kick it in over the second half of this contest, Bring on weeks# 6, 7, 8, 9 and 10!!!Run Done~

BuffMother's picture

Sun, 2012/09/23 – 3:58pm — BuffMother

I got a run done today– which means tomorrow I’ll do legs and adjust to shift my workouts one day this week– see my POA is already changing, lol!
Here’s the run stats-

Slower pace but some pain- first mile rt ankle hurt, then hammie’s and hips- cooler out 60 degrees and earlier run for me.
runkeeper.com
And here’s the accountablility picture:
Let’s have a great week #6!!
-Michelle
p.s. watch for the challenge email tomorrow 🙂

a picture is worth a million words

BuffMother's picture

Tue, 2012/09/25 – 7:22pm — BuffMother

Day #1 bikini pic– with my birthday girl Cuji, she’s 2 now

Hot pink nails– vital to a good workout!!
9-24 — #workoutproof

ran 6 hills all the way up last one finished at 12:13pm…gotta go yo conferences at 1— time Crunch!!

Upper body push pull in pm: 9-25 #workoutproof

fyi, join me on pinterest http://pinterest.com/buffmother/workout-accoutability-pics/

Lots of GO!

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Wed, 2012/09/26 – 8:12pm — BuffMother

Well today was my GO, GO, GO go to town (a 40 min drive) Wednesday– thank GOD every day is not like this!  I hit the pavement running with my tennis lesson, then a chiro appt, then a bite to eat and then a follow up appointment with another Dr.  PLUS some errands,  shopping and a trip to the pharmacy–then home to get to guitar lessons (a 30 min drive), go to wal-mart, grab some food at Mc D’s and then Awana, then home, then time to pick the kids up from Awana and return a Red Box movie. I estimate drove for at least 4 hours today.

I thought about hitting the weights a bit for a tiny bicep/shoulder workout during the 1 hour I was home tonight during Awana– but NOPE, I was too TIRED!
I did manage to take this pic for my bikini day #3 just now— It was the best one I could muster– I had to snap a few in order to get one where I didn’t look half asleep, lol~

 

Plus here’s one I snapped after tennis for my #workoutproof picture this morning– I look a bit more lively here:

 

I’ll fill you in on my day a bit more tommorw– for now I must get the kids to bed and myself to bed also!!

Love ya’s!!

-Michelle

Poor Toothie~

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Thu, 2012/09/27 – 8:23pm — BuffMother

Ouchie!! my poor DD hit her face on our concrete floor kitchen and broke her front tooth this afternoon– so we hit the road so we could get to the Dentist before 6pm- it was SUPER awesome that he stayed after just to take care of her.  He patched it up a little for now and next week she’ll get it filled in. Thankfully she didn’t damage the root!

Proir to that my day was quite restful and peaceful.

I got my workout done at the gym– no one else was there and then ran outside in my new shoes.  I’m not sure I like them 🙁 ….my knees and hips hurt tonight– I’ll give them a couple more runs to decide– luckily they have a 15 day trial attached to them.

My lifting looked like this–

2 triplete cicuits-

Should Press- 45×10, 45×10 backwards, 60×10 backwards x2 sets
Bench 45×20, 95×12, 95x10x2sets
Hoping/high knees 15 reps hopping on left foot, lifting HIGH Knees on right then switch– 3 sets

Leg Extensions- 65×10 together, 5 each leg; 90×10+ 5 toes out, 105×10 + 5 toes out; 120 x10 + 5 toes out
Seated Calf Raises 70#x10-15 x3 sets
Bulgarians body weight x10, 15#db’sx10x2sets

Knee ups for abs between 4 sets of 20-25 reps

Then my run …

 Out 10 min, Back 9– I guess on the out I did walk a bit to return a txt to DH, so actually the second half wasn’t that much faster 🙂 intervals hard mins @4,6,8,10,12,14,16, 18 walk cool down– not included in this tally .
the DENTIST trip made us miss Gunner’s football game, but we did get there in time to pick him up vs. him having to ride the bus home.  We then went out to eat– nice to not have to cook!
Tia is doing well, but has a bunch of homework she’s trying to get done before bed.
Anyhow, I slipped into my bikini right after we got home to snap my day #4 picture~
I’ve had a lot on my mind the past couple days– I got some news about the blood/hormone tests I had done at the beginning of the month. The results support some of what I’ve theorized for quite some time about my bodies response to carbs, I am INSULIN RESISTANT.  Thankfully I’ve been eating higher protein/fat with lower carbs now for the past 9 years and very consistent with my exercise because if I hadn’t I’d most likely have Diabetes.  It makes me very THANKFUL yet even more determined to do better in my diet– I NEVER want to have the test come back saying I DO have diabetes. A couple other tests showed some complications caused by my insulin resistance (signs of PCOS)– The moral of the story is that low CARB is a must for me– it’s not a choice.  If I can keep my carb intake in check, my entire body will work better.
So today I reeled in the carbs to a bare minimum– here’s my tally for today on eating
P: steak, eggs, chicken, fajita steak (2)
C: a handful of Blueberries, 2 Carrots, Corn chips, 2 onion rings with ketchup
F: steak fat, egg fat, sour cream, cheese (small portion)
G: 2 baby cumbers, Salsa, fajita onionsNot bad for today– I was STARVING when we got to the restaurant, I fogot I was trying to stay under 20g’s carbs for the day…thus the chips.  Overall though I did good to keep the carbs in check! I’ll be in the groove with it again within a couple days!!
It’s bedtime now~ Have a good sleep :love:
-M

Insulin Resistance

Yesterday I posted a bit about my insulin issues–“I’ve had a lot on my mind the past couple days– I got some news about the blood/hormone tests I had done at the beginning of the month. The results support some of what I’ve theorized for quite some time about my body’s response to carbs, I am INSULIN RESISTANT.  Thankfully I’ve been eating higher protein/fat with lower carbs now for the past 9 years and am very consistent with my exercise because if I hadn’t I’d most likely have Diabetes.  It makes me very THANKFUL yet even more determined to do better in my diet– I NEVER want to have the test come back saying I DO have diabetes. A couple other tests showed some complications caused by my insulin resistance (signs of PCOS)– The moral of the story is that low CARB is a must for me– it’s not a choice.  If I can keep my carb intake in check, my entire body will work better.”

Insulin resistance is one step prior to pre-diabetes– my A1C score was 5.5 which is very high considering how much I workout and how low my carb intake is on average. I’ve known for years that in order to keep from gaining weight or to stay lean I have to keep my carbs very low. LOWER than most people…my body’s cells just don’t absorb glucose like they should.

insulin resistance causes a lot of CARB BINGES, LOW ENERGY moments, fatigue and also can elevate your Stress hormones-  It’s also a leading cause in PCOS- which shows up in not fun ways– irregular cycles, cysts, infertility, manly attributes, acne, belly fat, hair growth, hair loss, etc… my testosterone and dhea were also showing higher than average– which is an indicator I am on the verge of PCOS disease.  All of which can be reversed if I can keep my insulin resistance in check.

I’m not sure how low I need to go on the carbs– I need to do an induction phase of atkins (trying to keep carbs under 20 grams/day) for 2 weeks to get my body to burn fat again.  Once there I’ll add in more carbs and see– typically no more carbs can come into  my body than I burn off in my workout– so if I workout enough I can get away with some more carbs.  I am so active already and workout a lot already that the change needs to come more from my diet.

 

workout today:

Sqauts, Deads, leg extensions, forward lunges, knee ups, hip rotations, ab wheel

LEGS

Squats on webcam~

deads on webcam~

Workout clothes coutesy of Green Apple– check them out here- http://www.greenappleactive.com/

 

Have a good one~! Michelle

Our Week #7 Mini Challenge is to do 10 stomach vacuums each day (10-15 secs each).

You will see your waist get smaller this week!!! Vacuums are simply sucking in your tummy!
I find they produce HUGE results~ they work your TRANSVERSE abs. “T-ABS”
These are highly important muscles that act as a “girdle” around your waist. The muscles run HORIZONTALLY and HOLD your organs in place. They are stretched out after pregnancy and need to be rebuilt. VACUUMS will do just that! They are worked whenever you practice good posture, and will respond even quicker if you aggressively work at rebuilding them through exercises like vacuums.

One of the easiest ways to do them is to stand with your hands on your knees and suck your tummy in. Try to pull your belly button to your spine. You can do vacuums anywhere anytime- I did some last night while brushing my teeth and this morning sitting in the car.

You can do vacuums anywhere anytime- I did some last night while brushing my teeth and this morning sitting in the car.

Have fun with this mini-challenge and you will see some results in you waist!

Workit girls!!

-M

Be HAPPY in the process~ Shine in 49: Day 37

HI!! my Happy Friends!! I am so happy you are my friends~ I am a very lucky lady!

Sunday,  we didn’t make it to church but we did watch a message on TV by Joel Osteen– He spoke about REDEEMING our TIME. Meaning to use our time wisely and to be HAPPY in the process. It does no good for us to WASTE our time on being negative, grumpy, worried, stressed, anxious, bitter, unforgiving, jealous, etc….

The message was a great reminder to me to be HAPPY NOW~ to enjoy the JOURNEY toward my goals~ to JUST be happy!! I am going to focus hard on this…I want to be known as a happy person by everyone I know!!

My goal for this next week is to add in more cardio and to simply eat  HEALTHY!!
I’m starting my buffing phase today, just in time to see some nice FINAL results for our
contest– we have just 13 days left!!

Our mini-challenge for this 6th week is “NO DAIRY”~

My POA for the week is to do my MINI-CHALLENGE of NO DAIRY, get more intervals/cardio in, and to get back to more of a non-vacation attitude…Memorial Day is OVER!  I missed my workout yesterday- so my streak ended at 14 days of working out in a row– my goal is to keep striving to workout every day until my b-day– so despite not hitting my goal 100%, I am still going for it!!  I keep fighting even if a lose a battle once in a while!
T-Legs and run hills
W-back, intervals (bike)
Th-chest, intervals (running)
F-Legs
Sa-Back, intervals (running)
Su- small shoulder workout and abs

Happiness Rocks!!

 

Love your Happy friend,
Michelle

P.S.
**My Workout Plan for TODAY**
(TUESDAY for many of us)
Warm up- 6 minutes of cardio- any type… ease into it, prepare your body and mind for an effective workout.

Lower Body #1, ABS and Intervals
1- Squats– 3 sets of 10 (3×10)
…first set medium wt. warm up, second set heavier, heavier if needed ;
last set 10th rep should be close to failure.

(At Home Option): DB Squats-
ABS:
Roman Chair Knee UPS- 2×20; Rest 1min

2- Smith Lunges– 3×10

ABS: Ball Crunches- 2×15; Rest 1 min

3- Knee Extensions-3×10
ABS:
Standing High Knees- 2×20 each leg; REST 1 min

4- Leg Curls– 3×10 (At Home Option: Ball Leg Curls)-

ABS: CATS/DOGS- 2x 3 reps of each position- holding both up (CAT) and down (DOG) for 5 seconds each

5- Calf Raises– 3×10

ABS: Vacuums- 2 x 5: 10 second vacuums (10-20 sec rest between reps)

and INTERVALS  outside on my hill~ fun stuff!! (typically I don’t do intervals on leg day, but I feel I “NEED” it after this weekend 🙁