Sit up Test: “Fab Abs” Day #4

A couple years ago we ran a “Just do it!” contest that contained a sit up test


Today’s Day #4 “Fab Abs” challenge is to do THIS SIT UP TEST~


TEST notes:

  1. The test is to do as many sit ups as you can in 60 seconds- similar to what you did as a kid in Presidential Fitness Tests
  2. If you don’t feel “sit ups” are for you, you can choose to test using and alternate exercise. Ideas: crunches,  hands on hammies sit ups, knee ups–
  3. As many as you can in 60 seconds– aim to improve over the next couple weeks.  Plan to retest on Fab Abs Day #27
  4. The goal is to measure is for core strength. A 6 pack is not the only goal– we need to have strong lower backs, hips, t-abs and good posture


Have fun and be sure to report in once you are done!!

The Key to your Motivation is to Encourage others!

Fab Abs Day 0

Today is Day 0 in our “Fab Abs” challenge! During the Challenge EVERY DAY has a FAB ABS post, please follow along and comment on the posts for accountability.

This post contains a DIET for you…so that you can have OVERALL SUCCESS in addition to our ABS focus!

Here is more INFO and Instructions-

  • A quick link to each FAB AB challenge post is found on this page   — take 1 day at a time please– read, do and comment daily PLUS, Please feel free to share the post.
  • Strive to apply the info to your day immediately! Try the exercises, think about your midsection, be focused on causing change, JUST Do it!!
  • This challenge encourages you to submit before and after pictures at the END of the challenge.  The photos should capture the area of focus– from your mid-chest to just below hips is about perfect.  A FRONT and SIDE photo are required you can choose any attire you’d like but strive to wear something that could show progress (for example; a bikini, sports bra and shorts, tight fitting tshirt/tank, etc…).  STARTING and ENDING shots should be in the same clothes, taken in the same location if possible and in similar lighting and angles.
  • this is a “Challenge” so there are no official Prizes or Winners however, anyone who has great success may be asked to be featured as a success story….those individuals will get prizes (a shirt? or set of books?)
  • I’ve put together a tentative “Calendar” of info for you that you. Please “print it” so you can stay engaged and ON TRACK!! It’s located HERE:


As promised, here’s a STRICT diet to help you reveal your ABS!

“FAB ABS” Diet :

A lot of results can happen in just 28 days of working out but if you really want to get results you need to FOCUS on your diet also.  For this contest we will have a “Daily Diet Focus” and OVERALL “5&5+” Diet goal:

OVERALL “5&5+” Diet goal:

By “5&5+” I am referring to serving guidelines- let’s put are focus on what TO Eat in a day vs. What NOT to eat:

5 proteins servings daily
5 Fruits and veggies

+Plus FAT = what ever FATS come with those proteins, fruits and veggies (meat fats, dressings, oils, butter, etc…)

Don’t go overboard with “extra fats” and be WISE about your food choices- but PLEASE enjoy your food and fats in moderation. They are good for you and needed for a healthy body! (FYI- this 5&5+ fits perfectly into my hormonal timing diet recommendations for buffing …more info on that is in my books)

Like I said-“FOCUS on what we CAN EAT vs. what we can’t- FOCUS on Solutions!!!”


5 fruits/Veggies is the goal- CARBS are in many fruits and many veggies

it’s up to you on how few carbs you get in by the selections you make-

In an optimal weight loss “buffing” style diet (the 5-3-3-3)- you’d want about 3 of the choices to be CARB based (like fruit or complex carb veggies like sweet potatoes, etc..) and the other 2 from greens

BUT PLEASE let’s keep this simple! If you focus on 5 Proteins &5 fruit/veggies + the accompanying Fats you will lose weight!

NOW a bit more housekeeping, I believe in beginning with the END in mind~

At the end of the Challenge please submit a “Fab Abs”  28  challenge Final to or on your blog titled “Fab Abs Entry for __________ (your first name and last initial)”

user name:


Starting weight:
Ending weight:


Starting waist relaxed:
Ending waist relaxed:


Starting waist sucked in:
Ending waist sucked in:


*Optional extra stats can be included like cycle day, caliper or body fat measurements.

Starting Front photo:
Ending front photo:


Starting side photo:
Ending side photo:


Thoughts about the contest~ a short essay about how the contest helped you, what your favorite info was and your progress during the 28 days:


Thanks and Let’s get FAB ABS!!






Last day of school!

Pretty please support me with a like for Gym Angel…I am a spokes-model and Sponsored Athlete for the brand. THANKS for the love <3 <3 xoxox


Michele Allen, Danielle Kiker and Angela Ellefson are our ANGELIC picture/tags contest winners
Congrats ladies!


My day yesterday was super busy! I got a lot done, but more to do today (I so need a solid TO DO list) while the kids finish up school before Christmas.  I got a good back, shoulder, bicep and interval run done yesterday…plus an additional 25 mins of bike.


Today, I’ll do my morning bike and chest/triceps.  I am really sore from my leg workout a couple days ago, so no intervals will be a nice treat!



Can you believe there are just 13 Days left in 2014?

~ Friday
Today’s suggested workout-
The BLT:

Repeat this circuit 4 times
1) “B”- Booty Pops: Stand with all your weight on on leg with knee slightly bent, bend leg a bit more and push up through your heel to contract booty as you return to start position. Do 10 reps each side; alternating starting leg with each set.
2) “L”- Lunge: Forward lunge pushing up and back to starting position alternating legs 10 total (5per leg).
3) “T”- Twirl: Stand with feet in a wide stance and Twirl your hips in a big circle- do 5 clockwise followed by 5 counterclockwise. Alternate starting direction with each set.

Today’s Diet Challenge~
Eat cauliflower or asparagus. Eating a variety of foods is more important that you may think. Don’t get in a rut, try something new! How about cauliflower or asparagus? If they are staples, go for something more exotic! Greens are packed with fiber, vitamins, and minerals which help your body’s detox process. Be sure to add them to your shopping list and then EAT them!

Today’s Personal Challenge~
Friendly Friday!! Let’s strive to be extra friendly today:
• Smile more and make eye contact with people…it’s OKAY!
• Say HI to everyone you cross paths with
• Break the ice, introduce yourself; be conversational
• Lend a Helping HAND; open doors; offer to help carry something for someone, etc….
• Comment on a Friend’s Blog
• Send some e-mails or private message
• Call a friend, acquaintance, family member or even and ENEMY, lol!
• Text someone!
Just STRIVE to be EXTRA Friendly today!!! And HAVE FUN with it!!! You will be rewarded for planting those “energy seeds”


Time for me to roll!!

toodle, do!


The Key to your Motivation is to Encourage others!

It’s a Christmas Miracle!

Last night Travis delivered some sad news- that one of our chickens had been killed. It was Dottie, the one that chases butterflies and is the fearless leader of the other remaining 4 (we had 1 other killed about a month ago). It was very sad news.  We were also distraught that the kids didn’t seem to care much that she died??  It left us wondering…Is something wrong with us as parents that our kids just don’t care??


Well, this morning, I let the chickens out of the coop and all 5 were there, INCLUDING DOTTIE!!!! It’s a Christmas Miracle!!


I’m not sure where she was– but my only guess she was hiding in the coop somewhere??? It truly makes no sense– Travis checked over and over again for her last night!


The Choir Concert went well last night. It got me inspired a bit more for Christmas Music! (I have some on now!) and Gracie did a great job!! I’ll try to upload the itty-bitty video I got of her signing.


The DIET BET contest has ended!! Congrats to all who participated, I know it helped so many of us from totally going bonkers over Thanksgiving and beyond! Weight loss or even no gain over the Holidays is a WIN for sure!


I didn’t make my goal weight, but that’s ok…I didn’t really need to lose the “vanity” weight right now and I’ve found that in certain seasons it’s important to focus on just feeling good vs. worrying about the 1-4 pounds I’d like to eliminate…LOL! it’s all good!


I got my workout done yesterday and it felt very good to run outside and HOLY COW my butt can tell I haven’t run hills for about 6 weeks!  It’s sore today!!

“i’m a SUNNY Gym Ange!” #gymangel


Can you believe just 22 DAYs left in 2014 and I have PIGs or HAM on my mind!!  I am honored to have been selected as a Local Celebrity Candidate for this year’s “Kiss A Pig” Gala~ Please like my page dedicated to the event:

AND….Check out today’s suggested workout- The “HAM” sandwich:

Do this circuit 4 times~ it is not a RACE!

THE “Ham”:
Repeat this circuit 4 times
1) “H”- Hip-Ups : Place feet up on a bench (chair, box, couch, ottoman, etc) and lift hips up
5 reps slow and controlled being sure to hold the SQUEEZE for at least 2 seconds.
2) “A”- Around the Worlds: Stand holding something for balance, lift right leg out to side and move it in circle “around the world” switch legs and alternate directions on each set.
3) “M”- Money Makers: Stand with feet a bit wider than shoulder width, place right hand on hip, left hand on head and jut right hip out as you rotate slightly.


Big day for me here– my movie premier. Not sure what to wear on the RED CARPET, but I know whatever i choose will be fun!  May have to have ya’ll help me decide through some facebook interaction!


I’ll be sure to take a bunch of pics tonight no matter what!

Love ya’s,





p.s. I’ll be making this a full page on my site soon– but here is the basic info about my newest “job”…to raise money for the ADA

Make Me “Kiss a Pig!”

I am candidate selected to help raise awareness and donations the American Diabetes Association’s Kiss a Pig Gala. Please cast your votes for me by donating through this web page. Every dollar you donate counts a vote for me. I would LOVE TO “KISS A PIG”!!  CLICK Here to DONATE!


Or purchase tickets to the event here- hurry they sell out fast!!…Tickets&id=43621


Michelle Berger, lovingly known as BUFFMOTHER,  is the Owner of, which includes a line of healthy foods Michelle’s passion to teach others to regain control of their hormones via exercise and nutrition has earned her Fitness Guru status. Michelle is a mother of 4, author, fitness professional and a motivational speaker/coach who studied Exercise Science and Nutrition at North Dakota State University. Michelle, her husband, Travis and children live in Gravette, AR.
You can donate by selecting the “Click Here to Sponsor Me” link. Our efforts will help set the pace in the fight against diabetes.

Help Make a Difference!

No matter how small or large, your generous gift will help improve the lives of nearly 29 million Americans who suffer from diabetes, in the hope that future generations can live in a world without this disease. Together, we can all make a difference!

Thank you for making a generous contribution to this cause that is so important to me!

Want to buy tickets or a table to the event?…Tickets&id=43621


Contact Krista Coffee at

The Key to your Motivation is to Encourage others!

Halfway Point: Fresh Start

I took the 2 weekend days OFF of official workouts.  Today is a fresh start…

Here’s my plan of attack (a modification of the workout listed in the SSS week #6 post)

Monday and Thurs:

Chest/Triceps and intervals plus 20 mins extra cardio


Paired circuit #1- Chest Press or Bench Press 3×6-8 Tricep Extensions 3×6-8

Paired circuit #2- Incline DB flys 3×6-8 Tricep bench dips 3xfailure

Paired circuit #3- Flat bench flys 3xfailure (10 rep range) Tricep kickbacks 3xfailure (10 rep range)

Paired circuit #4- Knee Ups-to failure 2-3 sets Crunches 3×15 slow

INTERVALS: see Tuesday for interval format~ opt for NON-impact type (elliptical, bike, stairmaster, etc) +20 mins additional steady cardio after intervals…move to another mode if bored


Tues and Friday:

Legs, Abs and 20 min cardio


Paired circuit #1- Squats 4×6-8 Calf raises 4×6-8 2 sets toes in, 2 sets toes out

Paired circuit #2- Plie Butt Squats 3×8-10 Walking Lunges 3×15

Paired circuit #3- Knee Extensions- toes out a tish 4×6-8 Leg Curls 4×6-8 Paired circuit #4- Dead Lifts 2-3×8 Laying side leg lifts 2-3×25

Paired circuit #5-ABS~ Knee Ups- to front and sides Lower Back Extensions

20 min cardio- example: walking on incline on Treadmill

And some more abs~

Paired circuit #6- hands on hammies sit ups -2 sets to fail knee ups on roman chair-2 sets to fail


Wednesday and Saturday:

Back/Sh/Biceps and Intervals


Paired circuit #1- Pull-ups (negatives 5sec) 3×6-8 Upright rows 3×8-10

Paired circuit #2- Rows 3×6-8 DB Bicep curls 3×6-8

Paired circuit #3- Lat pull downs 3×6-8 one arm at a time lateral raises 3×6-8

Paired circuit #4- Standing DB Military 3xfailure (10 rep range) Crunches 3×15 slow

Paired circuit #5- ez bar bicep curls 3×5-6 Knee Ups- to front and sides

Intervals-immediately after lifting- running on treadmill @2%incline 3 min. warm up 1 min. hard 1 min. easy 1 min. hard 1 min. easy 1 min. hard 1 min. easy 1 min. hard 1 min. easy 1 min. hard 1 min. easy 1 min. hard 1 min. easy 1 min. hard 4min. cool down This is 20 min total: 7 hard min. total

Sunday= OFF DAY.


Saturday, I kept busy outside I brush hogged and trimmed trees.

Then yesterday accidentally spent the day painting our chicken coop. I say accidentally because the painting started with a job to paint the new garbage bin, then my DD wanted to paint something.  I said what about the finishing the coop but we didn’t have enough paint to complete it so we “started over” with some better outdoor paint.  4 hours later we were finally done.  At least now it should weather better and we are more ready than ever to get some laying hens.

Part of the reason for the 2 off days this weekend is due to my hips bothering me.  My pelvis, lower back and sciatic were very achy/sore this weekend.  I am pretty sure it was a combo of ovulation and doing a too hard of a hills run on Friday the day after a very hard leg day.  It feels some better today, so hopefully a run this afternoon will be therapeutic and relatively pain free. I may need to get in for a massage soon– it really does help!

I’m excited but dreading this week’s bikini challenge.  I do feel like I’ve made progress in the first half of the SSS but not as much as I would have liked…Time to kick it in the final 5 weeks!!  I really do need to be better on my diet consistency.  I’m trying hard to keep items that my blood test showed I am sensitive to: gluten, dairy, sugar, peanuts/almonds and corn out of my diet.  Which means a lot of items are off limits! A few other items that I registered slightly allergic/sensitive to are chicken, turkey and lettuce/cabbage type veggies– those I’ll keep in in moderation, but I have noticed ill effects when I eat them.

One thing I’ve really been enjoying are eating raw carrots daily– they do me good!  I am also very proud that I’ve been drinking my coffee black for the past several days, A FIRST for me!

I realized yesterday that for the first time since SEPTEMBER I am not overbooked!  With no 90 day contest or MOVIE commitment, My time is once again my own…it’s a good feeling to not have external expectations and time investments placed on my shoulders!

I’m going to take this day to organize and accomplish some of the “To Do’s” that have been put on hold for months.  AHHHH it will feel good!!

Let’s have a great week #6!!


P.S. don’t forget to do your half way report this week and if you are up for it take a set of pics and stats too!!

“Get Buff”- Day 2

“30 days to “GET Buff”- Day 2

HEY!! it’s day two~ Just wanted to remind you to be sure to take your starting STATS and pictures if you have not already.

Remember there are….

4 Simple steps to enter and WIN:

1. Take your starting stats (pictures optional)

2. Participate at least 3 times during the duration of the Challenge with a blog entry, workout proof picture, a “SHARE” or even a measly “like”, lol!

3. After the 30 days, Take your ending stats

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


So for #1- STATS and Optional Pictures need to get done ASAP!

Please be sure to  take these standard 5 measurements:

  1. WEIGHT*:
  2. Bust:
  3. Waist:
  4. Hips:
  5. Thigh:

*Ladies be sure to note your CYCLE DAY also!!!  It makes a BIG difference!

These are all I will require- BUT MORE IS BETTER!!  Here’s a link about how to take more stats and your pictures:

Day #2 Workout:

DAY #2
“1 minute Intervals”
20 mins total: (7 hard mins )
3 min. warm up
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
4min. cool down


Today’s Diet Focus:

Up your veggie intake- especially GREEN VEGGIES


The way I get 3 in a day is to start my day with a GREEN, focus on eating greens for my “snacks” and having greens with dinner.

Greens are so good for your digestion, your body’s acidic balance, for nutrition, for energy, etc….
My favorite Greens lately are:
Green Beans,
Brussels Sprouts

Others I eat quite often include:
Stir fry veggies,
Romaine Lettuce,
Green and Red Cabbage
and Spaghetti Squash

Get after those greens~

They are SO good for you and REALLY help lean you up!!!

Let’s keep the MOJO! ~ Michelle

10 Butt Workouts

These 10 “sandwiches” won’t add junk to your trunk!!


#1. the “HAM” sandwich Butt workout


the “HAM” Do this circuit 4 times~ it is not a RACE  


  1. “H”- Hip-Ups : Place feet up on a bench (chair, box, couch, ottoman, etc) and lift hips up5 reps slow and controlled being sure to hold the SQUEEZE for at least 2 seconds
  2. “A”- Around the Worlds: Stand holding something for balance, lift right leg out to side and move it in circle “around the world” switch legs and alternate directions on each set
  3. “M”- Money Makers: Stand with feet a bit wider than shoulder width, place right hand on hip, left hand on head and jut right hip out as you rotate slightly.

~~~~~~~~~~~~~~ #2. the  “SUB” sandwich Butt workout This SUB “sandwich” won’t add junk to your trunk!!One of the main things I touch on in today’s video is the importance of creating and keeping mobility in your hip and pelvic joint– the only way you can do it is through consistent diligent effort~ these special HINEY workouts are vital for helping you develop mobility and strength in your hips!

the “SUB” Do this circuit 4 times~ it is not a RACE!


  1. “S”- Squat : Place feet a bit wider than shoulder width, toes out and lower sticking butt back and out. Focus on really OPENING your hips as you go low.  Nice slow and controlled pace for 10 reps.
  2. “U”- UnderButts: Stand legs a bit wider than shoulder width and knees slightly bent. Start with an exaggerated lumbar curve and then rotate pelvis forward so than your butt is clinched and you have an underbutt.  Do 10 reps.
  3. “B”- Booty Swivels: Stand with as if you are lunging with left foot forward, feet facing forward and hold onto something in front of you.  Open your hips to the right then swivel back to start.  Do 10 reps each side alternating starting leg each set.


#3. the  “BLT” sandwich Butt workout


the “BLT” Butt circuit workout repeat 4 times


  1. “B”- Booty Pops: Stand with all your weight on on leg with knee slightly bent, bend leg a bit more and push up through your heel to contract booty as you return to start position. Do 10 reps each side; alternating starting leg with each set
  2. “L”- Lunge: Forward lunge pushing up and back to starting position alternating legs 10 total (5per leg
  3. “T”- Twirl: Stand with feet in a wide stance and Twirl your hips in a big circle- do 5 clockwise followed by 5 counterclockwise. Alternate starting direction with each set.



#4. the  “PBJ” sandwich Butt workout


the “PBJ”

repeat this circuit 4 times

  1. “P”- Pigeon toe Push ups- place your feet on the floor with pigeon toes do a push up and then stick your butt up into the air like how kids do pushups do 10 total. I’ve included a plank to butt up position for those unable to do the push up portion.
  2. “B”- Bulgarians- Place one leg on a bench behind you and lower your body down using your front leg to press yourself back up.  Do 5 on each leg alternating your start leg with each set.
  3. “J” – Jumps one leg at a time do 5 each leg being sure to jump with butt engagement by bending knee.



#5. the “MAC” sandwich Butt workout


The “MAC”

repeat this circuit 4 times.


  1. “M”- MMA Squat- get in a “fighting stance”, hands up by ears to and squat 5 times; Jump to switch foot position and do 5 more.
  2. “A”-Abduction- simple laying side leg raises- lay on your side with head propped up on elbow.  Lift top leg up as high as you can without rotating hips open- you may want to point toe down to help activate your hip/glute muscles. Do 15-25 reps (to failure) on one leg and then repeat with the other leg. Be sure to alternate starting leg with each set
  3. “C”- Cross Swings- Stand with all your weight on right leg holding on to a chair or bar in-front of you – lift left leg up to side and then swing it  A-CROSS the right leg in a controlled fashion.  Do 10 each leg and be sure to alternate staring leg with each set.



#6. the “WRAP” sandwich Butt workout





repeat circuit 4 times


  1. “W”- Wiggle It- Stand with legs slightly further than shoulder width apart. shift weight from one side to the other lifting right hip and bending knees of left leg to do so and switch back and forth giving a “wiggle” type dancing motions.
  2. “R”- Running Ups- Stand holding a bar or back of chair infront of you.  Bring knee up to chest (like running) and then extending foot back behind you about 1.5 to 2 feet with a “bounce” between.  Do 15 on each leg then switch.
  3. “A”- Adductions- Lay on your back with feet up in the air and butt propped up with hands. Made a V with legs being sure to get it as wide as possible and then close V and repeat.  SLOW and controlled for 10 reps. You can vary foot position to emphasize certain muscles.
  4. “P”- Pilate UPS- Stand with toes out like a ballerina, squat down low with knees out to side then extend all the way up onto toes with arms above you.  Repeat 5 times.


#7. the “FRISCO” sandwich Butt workout







Repeat circuit 4 times


  1. “F”- Flashdance- Start standing with feet shoulder width apart.  Lift and place right leg out to the side as far as you can reach touching the floor with toe. At the same time place left hand on head and extend right arm out to match extension of right leg.  HOLD position while exaggerating the curvature of your back on the right side.  Quickly switch legs and repeat the move alternating from right to left for 10 reps on each side.
  2. “R”- Reverse Lunge- Stand with feet together then place your right foot behind you lowering your body down to where knee of right leg is 1inch above floor. Use your front leg (left) to pull yourself back up to starting position.  Alternate legs for a total of 10 on each leg.
  3. “I”- Inverted ups- Place feet on floor in front of you legs bent at 90degrees and hands behind you propped up on a bench or chair (have you body in a position like you are sitting- similar to that of bench/chair dips).  Jut hips forward squeezing glutes as you press body forward into a straight line- still keeping some bend in the knees- Do 5 with feet straight and 5 with toes out.
  4. “S”- Showgirl- Stand holding on to something at your side. Kick legs up like a show girl. Alternating starting leg and direction with each set. 10 reps each leg.
  5. “C”- Circles- keeping upper body upright make circles with you hips- 5 each direction
  6. “O”- Open hip pulse- squat low and pulse to open hips at bottom of move do 10 reps




#8. the “TUNA” sandwich Butt workout



the “TUNA”

repeat circuit 4 times for a great butt workout


  1. “T”- Tush Tighteners- get on your hands and knees. Straighten right leg behind you, then repeat.  To make exercise harder extend opposite arm, your left arm at the same time you lift right leg.  Repeat move for 10 reps on both legs.
  2. “U”- Ups on incline- Use a bench set at a low incline lay face down on it with top of bench at your hip crease.  Lift legs up behind you while contracting gluttes.  Touch feet to floor then repeat.  Do 5 reps feet together; 5 reps feet apart and toes point out (froggy version)
  3. “N”- Negative Deads- Lower slowly as you strive to touch the floor, keeping “dead lift” form as you lower down.  After lowering stand back up quickly contracting your butt as you do.  Repeat 5 for reps.
  4. “A”- Anterior Rotators or “A$$-Outs”- get on hands and knees with knees slightly wider than shoulder width.  Rotate pelvis forward and press your body back giving a good stretch to your glutes. Repeat for 10 reps.


#9. the “MELT” sandwich Butt workout



the “MELT”~

repeat circuit 4 times for a great butt workout


  1. “M”-Momma Lunge take a big MOMMA sized step and do 10 stationary lunges on each leg
  2. “E”- Extends on Ball- back extensions using an exercise ball
  3. “L”- Lift Hip (belly dancer move)- stand with feet together then bend knee placing right foot on tippy toes about 6 inches in front of your left foot.  Raise left arm above head as you also raise your right hip. Do 10 on each side.
  4. “T”- Tiny Squats- get in a good squat stance and do “tiny” squats within the middle of the motion- all movement should stem from glutes.  Do 10 reps


#10. the “POBOY” sandwich Butt workout



the “POBOY”


do this as a circuit repeating 4 times



  1. “P”- Pulsing Hydrants- Start on hands and knees.  Lift one leg out to the side and pulse 5 times. Switch legs, pulse 5 x’s and Repeat for a total of 10 on each leg.
  2. “O”- Open hips out- stand holding something bring knee of one leg up then rotate out finally lowering to the start position.  Do 10 one each leg.
  3. “B”- Bridge- Start laying on back  with knees bent and heels tucked up to your butt and hands palm down on floor above shoulders. Press your hips and body upward by extending limbs. Hold for 10 seconds.
  4. “O”- Over-hurdle- this drill is the opposite of “open hips” Stand holding something and lift leg with knee bent out to the side and envision your knee and foot needing to clear a hurdle in-front of you before returning your foot to start position. Do 10 one each leg.
  5. “Y”- Y (upsidedown) stretch- Stand with legs out toes pointing out so that your body looks like an upsidedown Y.  Place hands on lower back and lean backwards. Hold stretch for 5 seconds do 5 reps.


The Key to your Motivation is to Encourage others!

Rays of LIGHT!

We’ve had very little sunshine here this month…the forcast keeps calling for sunshine, but then it’s overcast all day or decides to RAIN? BUT today, right now it’s sunny!! YAY!!

Today is Day #6 of our contest– “FEAR of Bulking”?? ~Day #6 HH~

My plan is to enjoy the outdoors for several hours today, then get in a good solid BACK workout + some intervals.  Not sure what the intervals will be except for that they will not be RUNNING.

Yesterday, I did fasted cardio on the upright bike for 25mins; then did some walking and jogging on the treadmill followed by some plyo work- lots of jumping!  Then, I ran hills– Did them a bit different.  I ran to the bottom of our hill, then up for 1 min/down for 1 min x5 times then upped my recovery time to 2 mins (1walking/1running) in between the final 3 hills.  It was a good fun different way to do it! After the run I did some HIGH KNEES, a few lunges and booty pops in the mirror.

Yesterday’s topic was below the butt!

I also tested my hip flexor a bit– I think it’s ready to try sprinting again!!

Thursday got crazy busy so somehow I ran out of time to do my full leg workout– the good news is that I did get in my HEAVY Squats.  My best set was 175×6 after which I thought- I’m gonna try 185#– only did it 1time…but IT COUNTS!! My knees and hips can tell I upped the weight.

Have a good one and be sure to share/promote the BuffMother’s Day Special!!


Love, Michelle

Suzi V. of NE, SSS winner!!

Suzi V. of Nebraska, the 2012 “SuperSTAR Success” 1st place winner!!
(a 10 week transformation contest)

Name: Suzi V. of Nebraska
Number of children and ages (it’s okay if you have 0): two – 10 & 6
Age: 42

This personal note Suzi included with her entry says it all~!!

Dear Michelle!

First I want to say…”I LOVE YOU”…is that weird? LOL

Seriously, I’ve been on a rollercoaster since I was in college, now at age 42, I look & feel the best I have ever felt!! I am thanking you for sharing your experiences and knowledge with me and all the other women. You have made your mark in the world, and changed my life for the better!! I now look on the outside, how I’ve always felt on the inside. And I my husband and kids would love to thank you too…mentally & physically, they now have the best Me here in the present!

God Bless You, Suzi

Congrats on your win and SUPER STAR SUCCESS!!
Your friend, Michelle

Before Picture

After 10 weeks Picture


BEFORE: DATE taken- 8/20/2012

Height: 5’1”
Weight: 120.6
Bust: 36
Waist: 28
Hips: 36
Thigh-mid: 21 ½
Thigh-upper: 21
BF%: 16.8 (home scale)

AFTER: DATE taken- 11/1/12

Height: 5’1”
Weight: 111.8 8+ pounds lost
Bust: 36
Waist: 27 1 inch lost
Hips: 34 ½ 1.5 inches lost
Thigh-mid: 19 ½ 2 inches lost
Thigh-upper: 19 ½ 1.5 inches lost
BF%: 16.0% (home scale)

General INFO and Questions~

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

To get better with eating Whole Foods!…plus teach myself how to continuing eating healthy on the weekends! And of course the hopes of trimming my lower body!

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

BM RallyRoom and Team BM Facebook! Took midway photos, report journal & stats! Weekly POA. BM Chart Cycle!!

How do you feel about your success?

AWESOME!! Took my head, heart and body to a place I only dreamt about! I’ve beaten my “monthly weight rollercoaster cycle” that I’ve been on for YEARS!! I feel more in control of my life now…mainly due to Hormone Timing!

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

DEFINITELY WEEKEND BINGING!! Took the first month to really teach myself! The second month I changed my attitude to “it’s just another day to be healthy”. No More 4 days good, 3 days bad…it’s all about 7 days good!!

What would you like to tell the world about BuffMother?

It is so MUCH MORE than just looking good…it’s a way of life! Understanding your hormones is really the key! When you understand them, you don’t have to fight them, you just work with them! AND this is NOT a new fade diet; it is a lifestyle change where you learn to make better choices!

Where are you in your journey?

I am very interested in getting certified to be a PT. And definitely would love to compete in a fitness challenge someday SOON!

Did you reach your goals and aspirations?

Yes, I wanted to take my body to another level of fitness!

Where do you see this challenge brought you?

Definitely took me into a new chapter in life. Freed me of self doubt, and listening to others tell me I can’t do it. I feel so alive and ready to make positive changes in all areas of my life!

Do you have any lingering concerns?

Only that I may have moments where I listen to the negative comments about my changes. But I know this is an awesome thing for me and my family!

Do you feel you made an impact on your legacy during this contest?

Yes my kids love having a “strong & healthy Mom”. They know that protein keeps them full, and “snack” foods are not really food!!

Did you feel the support group helped you stay on track?

Absolutely Yes…in countless ways!

Did you reward yourself when you hit certain goals along the way?

Bought myself some new jeans…because I was tired of pulling them up all day!! Woohoo!!

What other thoughts are in your head at the moment?

Energized!! Food use to control me…then control my moods. I am so empowered by making the right choices day to day!

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

Absolutely Yes!

Please Comment about your HORMONES~
Did you GET to know your body?

Definitely yes! My monthly cycle controlled my eating, moods, and choices more than I ever imaged the could… but they don’t know!

Did you learn about your good c-days, your bad c-days, your weight fluctuations, etc…Again Definitely yes! I use to think my “boosting days” were me being tired of being good, but it was just me being physically tired & hungrier. I love taking advantage of the buffing days, then sit back and maintain during boosting. I stopped fighting my cycle, I work with it now!

Did anything surprise you?

YES, I feel so much better staying away from dairy!!

Favorite Journal/Blog Posts
Take a peek back at your blogs– what were some of your favorite entries from the 10 weeks?

One of my favorites would have to be when my “neigh sayer” friend turned positive and gave me her son’s old lifting set!! Then of course my “Aha Moment” when I truly realized I was a weekend binger…but not anymore!!

Did anyone else’s impact you along the way?

Oh Yea! Denyse, Kim, Brenda & Jen! Denyse, Kim and I even set up “weekend accountable” challenges. We had to report back to each other on how we did Friday through Sunday, highs & lows. It was very educational to my progress! I feel very blessed to have had them with me during this BM journey!



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,



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!!


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


BuffMother's picture

Thu, 2012/09/13 – 7:07am — BuffMother


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!!



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


Chair dips


Shoulder press


Bicep curls


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


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’!!


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:


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~




BuffMother's picture

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!!

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,

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!!



Trying to figure out my plan of attack??

BuffMother's picture

Sun, 2012/09/23 – 9:56am — BuffMother


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.
And here’s the accountablility picture:
Let’s have a great week #6!!
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

Lots of GO!

BuffMother's picture

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!!


Poor Toothie~

BuffMother's picture

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:

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


Squats on webcam~

deads on webcam~

Workout clothes coutesy of Green Apple– check them out here-


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!!