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Happy Momma’s

Happy Momma’s day everyone!!

Today is Day #7~ as promised I wrote up a PLAN for us and I’ll be adding some fun workout videos as we go along in the next 2 weeks!!

 

2 week plan~
Mothers, if you didn’t get a gift, give yourself one! I’m giving away s3 FREE DVD’s +bands with my printed books and a 60% coupon for my E-books!!

http://buffmother.com/7584/happy-mothers-day-2

Love ya!!

Happy Mother’s Day!

Happy Mother’s Day!!

As a mother myself I know how awesome it is to have one day when you are QUEEN!!
In celebration I have 2 exclusive offers for you good through May 12th~IMG_3593

#1- if you purchase my printed book special I’ll send you my 3 DVD’s with bands FREE! For this exclusive offer follow this link:
http://buffmother.com/cmd.php?…ed409df3fbdd9cc113c2

#2- 60% off my ebooks (Hormonal Timing or After Baby ABS) using the code: EMOM
Feel free to share this offer with your friends, sisters, mothers and wives!!

Have a wonderful Mother’s day!!

Love,
Michelle Berger

p.s.Β  Join our TEAM BuffMother private area for free at www.TEAMBuffMother.comwhere we prove: “The Key to your Motivation is to Encourage others!”

off my HINEY

Yesterday was cycle day 23…enough said, lol!Β  No seriously it wasn’t bad at all…I actually had a good day! Today in contrast has already been a hormonal struggle~ I must remember “It’s just my HORMONES!”…Chill out Michelle!

 

Today is Day #2 of our HH Contest and in the forum post I talk more specifically about ways to really CHANGE your butt: BIG Butt Work

 

My butt goal~ build up/keep my butt muscles throughout my track training; My visual is of my own butt Hormonal Timing downladed e book 8-5-09.pdf_page_128_of_130

 

My butt habit to incorporate~ Lift heavier! I’ve been in “recovery mode” from a neck injury for the past couple months…now that I am healthy again it’s time to challenge myself on the weights.Β  Lower reps and higher weights~ Heavy lifting provides amazing muscle growth!

My butt habit to eliminate~ Sitting! get off my HINEY! I’ll be using my standing work station

 

Yesterday, I was reallyΒ  sore and tired from Sunday’s track workout. But I did manage to do a short back workout

Bent over DB Lat rows- 2 sets Inverted Pull ups- 4 sets Ab Wheel- 1 set Lateral and front raises- 10#plates 1 set Bicep Curls- 2 sets Pull ups- one set of 8

 

Today my plan is to lift Chest/triceps/Abs and run hill intervals. I also need to take my butt starting pictures!

 

Off to get off my HINEY! I’ll be using my standing work station a lot over the next 3 weeks!

Have a happy day~

Michelle

13 days to go…

13 days to Go!!

Lucky #13– what’s your mindset about your habits today? if you want to break the bad ones; YOU MUST BE STRONG!! Stand up to the temptations and stay positive– you can do it!!

Today’s link is here:

http://therallyroom.com/node/51852

Have a Happy Valentines Day!
I love all of you!

I am so blessed to have friends like you, you all are my valentines πŸ™‚

Love, Michelle

~~~

13 Days to GO…POSITVE!

BuffMother's picture

Mon, 2012/02/13 – 12:28pm β€” BuffMother

Lucky #13– what’s your mindset about your habits today? if you want to break the bad ones; YOU MUST BE STRONG!! Stand up to the temptations and stay positive– you can do it!!

Force yourself to BE Postivie about your Habit! Find the positive side of any given situation. It’s there!! – even though it may be hard to find. If a negative thought creeps in – replace it with a positive thought.

Your Task for Today-
Write down 3 postive truths about how your life will be better becase you broke or attained your habit:

1-
2-
3-

Keep those TRUTHS handy to CRUSH negative thoughts and tempations arise– I call them “Truth Hammers”!

 

Workouts for today~

Beginner option:
Stretch 10 mins- try these leg streteches:

Experienced option:
Intervals and ABS
Try this AB workout- Standing Abs

 

 

Have a Happy Valentines Day!
I love all of you!

I am so blessed to have friends like you, you all are my valentines πŸ™‚

Love, Michelle

 

Lucky #13– what’s your mindset about your habits today? if you want to break the bad ones; YOU MUST BE STRONG!! Stand up to the temptations and stay positive– you can do it!!

Force yourself to BE Postivie about your Habit! Find the positive side of any given situation. It’s there!! – even though it may be hard to find. If a negative thought creeps in – replace it with a positive thought.

Your Task for Today-

Write down 3 postive truths about how your life will be better becase you broke or attained your habit:

1-

2-

3-

Keep those TRUTHS handy to CRUSH negative thoughts and tempations arise– I call them “Truth Hammers”!

 

Workouts for today~

Beginner option:

Stretch 10 mins- try these leg streteches:

Experienced option:

Intervals and ABS

Try this AB workout- Standing Abs

 

 

Have a Happy Valentines Day!

I love all of you!

I am so blessed to have friends like you, you all are my valentines πŸ™‚

Love, Michelle

~~~~

Truth Hammers…day 9; 13 to go

BuffMother's picture

Tue, 2012/02/14 – 1:03pm β€” BuffMother

Happy Valentines Day everyone…It’s a gorgeous day today.Β  I’m headed for a walk out on my land– gotta get some sonshine and fresh air!!

MYTask for Today-
Write down 3 postive truths about how your life will be better becase you broke or attained your habit:

1- “I will be a good example to my children”
2- “my kitchen will be a peaceful place”
3- “I will see benefits of good nutrtion in my skin, eyes, hair, body compostion and I will have more energy”

Keep those TRUTHS handy to CRUSH negative thoughts and tempations arise– I call them “Truth Hammers”!Β  (FYI- they are one of the success tools found in my book “Hormonal Timing”)

 

Love,

Michelle

Oh Happy Day!

OH Happy day!!Β  I slept good last night (thank you!!) and I so enjoyed my morning today~ It was the coolest thing to have all 4 of the kids ride the bus to school for the first time, by 6:45 my house was empty and I celebrated by going back to bed for a bit more sleep!! Sleeping

Then once I got up I got another gift- the scale said I was another pound down WooHoo!

So today is cycle day 20 and I weigh 123…that’s 6 full pounds down since cycle day 4 and the start of the “30days to Buff”~ wild!! I know that I’ll be gaining some water weight over the next week as my body preps for TOM but for now I am at my goal for my Anniversary weekend!! YIPPIE!

I got to talk to Deb this morning- MAN she ROCKS!!! Be sure to cheer her on and keep her in your thoughts as she competes at the Bluff’s Classic- this will be her 3rd year at that show πŸ™‚Β  And I am certain she’ll rock it again!!

I’ve got loads of stuff to get done- so I’ll be back tomorrow to catch up more with you all.

Love and hugs,
Michelle

Happy leg day!

Hello, Hello!!
I am so happy to report that I had a VERY good workout today and a Good day overall.

On my mind today was a lot of work stuff…I am trying to “Git ‘r dun”–not sure how to spell that–but there is a ton of stuff that backed up over the holidays that needs to be tackled. Also, I went an bought Gunner some wrestling shoes for his wrestling. He is really doing great at it and really enjoys it.

As I was walking in to pick him up I overheard 2 mothers talking one said, “I wouldn’t trade my kids for the world, but ohhhh to have the body I did before kids and still have kids would be GREAT.” The other responded…”I would actually trade my kids for my old body, LOL”

On to my workout:
Warm up elliptical 10 mins

These 2 paired:
Squats
45×20
95×10
135x10x2
155×6
Leg curls (bent over single leg machine)
50×10
60x10x3

Calves on leg press*these next 2 did with my friend
160×10
180x10x2

Leg press–not sure but did tons of reps lower weight 4 sets

Bulgarians-
20’s x10
Laying side leg raises
25 reps x 4 sets

next 2 paired
Knee extensions
110×10
130x10x3
Lower back extensions
40, 25#x20x2

Did 10 min elliptical
Then I ran–
during my run I did
1/2 mile at 9mph
1/2 mile at 10 mph
then 4 mins at 10mph

then I did more elliptical–15 mins

While doing the elliptical I read GLAMOUR…I like that magazine. Lots of cool pics, lol

Eats have been very good again today–so day 3 of dieting smoothly.

Have a sweet night,
BuffMother

Happy Hummpy day!


Happy Hump day~ …so does that mean I need to HUMPPY TODAY? LOL…

I guess I missed posting my workout from last night…well I ran for about 16 min and then did 6 FAST sprints about (15sec) each…”Do you know how I know I was fast?”
WELLLLL~~~DH was out playing catch with my DS and he said “you looked really fast, I wonder what you would run a 200 in these days”… that just made my day!!! so I guess, I’ll have to try that sometime πŸ™‚

So today I got to the gym around 12:30…lifted chest and tri’s for a half hour, tanned, and then did the elliptical for 40 min πŸ™‚

Have a super night, I know I will (wink! wink!)
Love,
BuffMother!

Happy May Day!


April Showers, Bring May Flowers!

Bring on the FLOWERS, Expect to have success this month in your LIFE!

I know I am–
In my relationships,
In my fitness,
In my finances,
and in my FUN factor….I am gonna have some FUN!!

My plan of action, or as Shauna says POA for the week will look something like this:
M-workout w/DH back-intervals
T- Run outside lunges and maybe a few sprints?
W- Lift Legs
Th- Lift chest, intervals
F- Run outside
Sat- workout w/dh legs
Sunday- run outside

Diet hard :)…photoshoot is coming!!

Looks doable, my kiddos are all home again this week, so wish me luck in that regard. I am in the midst of chaos :)…but loving it!

Make something BIG happen today!!
-Michelle

I am so “STUFFED”!!


I am one day into my “building phase” and I am so “Stuffed”! I feel like I am going to explode and don’t want to eat anything! I am shooting for around 2700-2900 calories a day and my goodness that is hard to do after having been settled in at 1900-2200. Well, I am thankful that I have an excuse to eat, but at the same time I currently feel like a balloon!!! All this eating should make my lifting a more exciting…HEAVY weights and PR’s WHOOOOOOO!

The plan for today is to have a good lift with my dear husband and then have a blast getting my yearly-YUCK.

I am in dire need of the check up. PMS has been kicking my behind lately and I am wondering where my hormones levels are??? I plan on getting those tested!

Have a Happy day!
-Michelle
p.s. NOTE to self …EAT!!!!

Today’s workout- 8-25-05


Hello! I had a great workout today (as almost every day:)) So I thought I’d share it with you. I am 11 weeks away from my contest and am “buffing” right now!

Discalimer:
This workout is very intense!!! Do not try this yourself with out being in the proper shape. I have been working up to these weights, volume, speed and intensity level for the past 2 years. Two years ago I would have died if I were to try this exact workout.

Here is my workout from today…
Warm up on Recumbent bike for 5min
Focus is Shoulders then Bi’s then back:
Shoulder Press
95×15
105×8
120×6
120×8
120×8 I wanted to do only 6 reps on these last two sets, but I couldn’t up the weight, because the next weight was 135 and is TOO heavy!
Bicep Curls on Machine-
50×12
50×12
60×10
60×10
W Military- standing both arms at the same time
25#db’sx6x3sets
Hammer curls
25#db’sx8x3sets
Pike abs on bench 2 sets 15 and one set of 15-8side-8side
Cable Curls- both arms at the same time
90×10
90-70-50 x 6-6-6
Upright rows on cable machine using curl bar
70×12
70×12
90×6
90-70-50×6-6-6
Cable later raises
20x10x3sets
20×6
Cable rear delt raises
20x10x3sets
Bicep curls on cable machine flex pose
30×10
40x8x2sets
Lat pulls
wide grip
70x10x2set
Close grip
110×6
120×6
Rows
90×10
110×6
120×6
120×6
Then my interval run on the tredmill:
Every run is at 2% incline unless noted otherwise
5min warm up 4-7.2 mph
min6-10mph
min7-recover-8mph
min8-10 mph @3.5% incline
min9-recover-8mph Heart rate at 9:10 is already 180
min 10- 10mph
min 11- recover 8mph
min 12- 10 mph @ 3.5% incline
min 13 recover 8mph
min 14- 10 mph @ 3.5% incline
min 15-16 recover…I needed extra time to recover my hr was 190 after min 14 interval!!!
min 17- 10mph @3.5% incline
min 18-10 mph @2%
min 19-recover at 6mph
Had to be done…childcare was over!
This workout took a total of 1 hour and 20 min.

Have a Happy Day!
xoxoxo~Michelle