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Half-Way Done!! SSS wk 06

HALF WAY DONE in the SSS contest!! be sure to fill out the halfway done report in your Success journal– answer questions, be honest and get EXCITED to hit these final 5 weeks harder than the first 5!! Let’s do it!!


Homework for SSS week #6

  1. Halfway done report
  2. WRITE down you food intake 3 days this week(all of it!)
  3. Try on bikini Daily

… DIET!! Let’s focus hard on diet!!

p.s. Next week~ We’ll talk about ABS!!

 

Workout with someone~ SSS wk #5 Mini-challenge

SSS Week #5 Mini Challenge- Workout With Someone!!

HI GIRLS!!
Well this is week #5 already in the SSS contest~ AND so many of you are really kicking tail… This week we have a bottle of REGEN PM (sleep recovery supplement) to give away to whoever posts the most about “workout buddies”– use tag #buffmother and #workoutbuddy

 

Our mini challenge for the week  to “workout with someone” this week. Fitness is a fun, healthy activity for you to enjoy with friends, family, husbands, kids, new acquaintances, etc….
I know many of you regularly workout with partners, but many of us often go it alone.  WELL this week I challenge all of you in the SSS to workout with someone at least once this week!!!

GET it Booked NOW and have FUN!!!

-Michelle

p.s. Here’s a summary of the info coming your way this week– be sure to stay connected via my blog on www.buffmother.com!!

COACHING video– BELIEVE!! (week 05 coaching topic)

  • Homework~EACH DAY THIS WEEK WRITE AN “I BELIEVE…” STATEMENT
  • Some of MY BELIEFS
  • Belief Quotes

FEATURED Workouts~BOOSTING BIG MUSCLES!! (sss wk 05)

**PLUS**VIDEO Chat about Boosting BIG MUSCLES

  • Pull ups
  • One arm DB lat rows
  • Pull ups
  • Bent over Rows
  • Pull ups
  • Seated Rows on bowflex- focused on rhomboids
  • and MORE Pull ups!

Finish Week 1 STRONG~ SSS 01

Let’s Finish Week #1 STRONG– weekends can be tough, but if you can stay strong through it you will set yourself up for getting results in week #2!!

I am going to be STRONG this weekend~ Ladies let’s keep our mojo STRONG all the way through week 10!!! (can you tell my “truth hammer” for is STRONG?)

At the end of each week you’ll find a place in your SSS journal to summarize how you did that week and make a plan of attack for next week:

 

Homework for week 01~

  1. Be sure to do Mini-Challenge #1 take your STATS and STARTING Pictures.
  2. Get your WEEK 01 workouts done– take a JUST DO IT mentality– Any movement counts!!

Stay engaged and accountable by posting a comments and encouraging others– that’s how I stay STRONG!!

Your STRONG friend,
Michelle Berger

P.S. If you missed any of the info for the week, you can always find it on my BLOG~  Here’s a nice summary for you….

“Mom can we workout together?” YES!!

My son is 12 and in the throws puberty.  He’s just started to get that young man surge of hormones and a strong desire to be stronger!!  We now go to a gym where we can workout together (previously the youngest age allowed was 14).

The plan is for him and I to get the workout done directly after school so the “EXCUSES” of dinner, homework, exhaustion, housework, etc…don’t get in our way!  It’ll be a big comittment on my part and his~ BUT,  It’ll be so worth it!

I am very confident that by summer with consistent effort he will be bigger and stronger than me! FUN!!

Today, I’ve been trying to catch up a bit on the work front…It’s crazy how FITNESS Season hits hard after the holidays!! I love it!  I spent the morning answering emails and catching up on facebook.

Then I hit the gym for a quick yet effective 10 min run and 20 min back, shoulder, biceps and ab workout– GOOD STUFF.

Now it’s time to get outside!! It’s 55+ here and a GORGEOUS afternoon for another fire!! Love ya’s,

Michelle

What Energizes You??~ S6 day 21

I think it’s very neat how each and everyone one of us are different~ what gets one person EXCITED can be extremely BORING to someone else.  That’s why I am wondering WHAT ENERGIZES YOU?  Will you share your answer with me by commenting here?

Some of the things that energize me are:

  1. Encouraging others- When I encourage others it keeps me energized to stay accountable myself and to set a good example~ otherwise I’d feel like a hypocrite
  2. Competition- give me a way to compete with someone and I will get intense!
  3. Performing- I like the pressure of needing to “perform”; I rise to the occasion and “turn it ON”
  4. Teaching others- I love sharing what I know with others~ I pride myself on being able to explain complicated things in a way that is not so complicated.
  5. SPORTS! I love playing and watching soooo many sports~ I used to think I should have been born a boy.
  6. RESULTS- getting results from something I worked towards energizes me to keep going!
  7. Seeing others succeed!! Success Stories are so inspirational and energizing
  8. Hormones- I am obsessed with hormones, lol!
  9. Supplementation- I love doing HUMAN exeriments on myself and learning about every type of nutrient known to man!
  10. Exercise and Sports Science~ I am a total nerd when it comes to this stuff!  I really love reading research articles, medical journals about anything to do with training and sports supplementation research, etc…I should really go back to school and get my masters or doctorate in it.

On the other hand, some things that DO NOT energize me are:

  • Handyman stuff
  • Tools
  • Crafts, Sewing, scrap-booking, etc…
  • Cooking, cleaning, housework
  • homework
  • reading for leisure (unless I have a reason to read something, you won’t find me reading)…I do like looking a pictures in magazines 🙂
  • decorating
  • shopping- unless it’s for shoes, I like shoes!
  • basic hygiene- I hate showering, shaving, blow drying my hair, putting on lotion, make up, etc…I do it, but I don’t like it!~LOL!

So what energizes you?
And how can you use those interests to energize others?

-Michelle
p.s. Contest HALF WAY point~ today’s a rest day!!  Week #4 starts tomorrow!!

 

What Energizes You??

I think it’s very neat how each and everyone one of us are different~ what gets one person EXCITED can be extremely BORING to someone else.  That’s why I am wondering WHAT ENERGIZES YOU?  Will you share your answer with me by commenting here?

Some of the things that energize me are:

  1. Encouraging others- When I encourage others it keeps me energized to stay accountable myself and to set a good example~ otherwise I’d feel like a hypocrite
  2. Competition- give me a way to compete with someone and I will get intense!
  3. Performing- I like the pressure of needing to “perform”; I rise to the occasion and “turn it ON”
  4. Teaching others- I love sharing what I know with others~ I pride myself on being able to explain complicated things in a way that is not so complicated.
  5. SPORTS! I love playing and watching soooo many sports~ I used to think I should have been born a boy.
  6. RESULTS- getting results from something I worked towards energizes me to keep going!
  7. Seeing others succeed!! Success Stories are so inspirational and energizing
  8. Hormones- I am obsessed with hormones, lol!
  9. Supplementation- I love doing HUMAN experiments on myself and learning about every type of nutrient known to man!
  10. Exercise and Sports Science~ I am a total nerd when it comes to this stuff!  I really love reading research articles, medical journals about anything to do with training and sports supplementation research, etc…I should really go back to school and get my masters or doctorate in it.

On the other hand, some things that DO NOT energize me are:

  • Handyman stuff
  • Tools
  • Crafts, Sewing, scrapbooking, etc…
  • Cooking, cleaning, housework
  • homework
  • reading for leisure (unless I have a reason to read something, you won’t find me reading)…I do like looking a pictures in magazines :)
  • decorating
  • shopping- unless it’s for shoes, I like shoes!
  • basic hygiene- I hate showering, shaving, blow drying my hair, putting on lotion, make up, etc…I do it, but I don’t like it!~LOL!

So what energizes you?
And how can you use those interests to energize others?
-Michelle
p.s. I have legs on tap for today

Lovin’ on the LEGS!


www.buffmother.com
I feel like each and every one of my leg workouts is an act of LOVE toward them.  It is my way of letting them know that I want them to be their best, work correctly, stay firm and lean, stay young and shapely and stay SEXY!!!  Legs to me are the MOST important body part to work and to lift with.  They are are what separates the truly fit from the POSERS and what keeps my metabolism ROARING!! I am always starving after a great leg workout~

Here is how it went:
Warm up tanning and r-bike 7 mins
Leg extensions
130×10
130×10
150×10×2

Squats
45×15
95×10
115×10
135×10×3

Dead lifts
95×10×3

Between sets-
2 sets of 15 walking lunges  no weight…these are the first walking lunges I’ve done since my knee issues
Ab knee ups on bench 3 sets

Smith Butt Squats
50×10×3
70×10

Smith lunges
50×10×3
70×10

45degree hack squat
machinex20
90×10×3

laying side leg raises 15 each side- very slow

That was it!!

After my workout I took the kids– my son Mostly- to check out the new MMA gym in our town.  It looks really nice, so Gunner is going to try out a couple classes next week.  Then it was time for supper, homework, and watching the WEC event and TUF!!  It was a good night!!

ANOTHER NICE day in the books!!
Now to make today nice– I’ve been a little naughty already– yelled at my kids this am when trying to get them motivated to get ready for school– I blame it on TIRED Thursdays~
Be Back Later,
Michelle