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SSS week 03- Mini Challenge: 100 Lunges

SSS Week #3 Mini Challenge- 100 lunges a day!!  Your mini challenge if you choose to accept it is to do 100 lunges each day this week!! That’s 100 total, so 50 each leg.

This week’s mini-challenge is one of MY FAVORITES!! To do 100 lunges a day takes mental and physical determination~ BUT I know you can do it!!!!

the way I approach the lunges are to use a VARIETY of types of lunges and to not get over zealous the first few days of the week  Most days I will opt to do just body weight lunges, but on my leg days I’ll add weight for sure.

For example:

  • On leg days- I HIT my lunges hard with WEIGHTS
    Weighted walking ones- weight on back or holding DB’s
  • Barbell Lunges
  • Smith lunges
  • Super booty smith lunges
  • On non-leg days – I do body weight lunges mostly of the walking or stationary ones.

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

A key point to keep your lunges working your booty is to focus on using your front leg for the majority of the movement.

And the KING of lunges for the booty have been shown to be WALKING lunges :)
You will feel them TRUST ME!!Laughing

To get more emphasis on your butt rather than your quad, remember to use your front leg for the motion and also leaning forward (chest to knee) adds extra booty emphasis.

have fun doing your 100 a day!!
Rock that Booty!!!
-Michelle

~~~~Here are some example workouts and how I fit in 100 lunges on this Mini-Challenge~~~~

Did my lunges just now~ 100 for today
also, a chest/tri/running treddy intervals workout at the gym

yesterday- ran outside and 100 lunges

Keep up the GREAT attitude about The LUNGES- it is more of a MENTAL exercise than physical–GET IT DONE, prove to yourself that you are a BUFFMOTHER!!

Love ya,
Michelle

~~~

Booty workout day~

Warm up
r-bike 5 min
Squats (push through heels, focus on using glutes to lift weight)
45×12
95×12
135×10
155x6x2
135×10

Walking Lunges
60# barx15
30′sx15
60# barx15
30′sx15

One set walking calves

Butt Squats
90x10x2
110×8
110x10closer stance

Smith Lunges (alternating starting leg)
90×10
140x6x2
90×10

Bent over leg curls
60x10x2

Keep up the GREAT focus,
Michelle

~~~

As for my workout, I Got it done, despite…feeling like I was a big weakling. I have a photoshoot tomorrow and I typically deplete myself for shoots because I like looking ripped and small…since we all know the camera adds 15 pounds

Here is my measly workout:
warm up 13 mins r-bike
lat pulls
130x10x2
150x10x2

Hammer bicep curls
45×10
45×8…I hate bicep curls!

Pull ups
7, 6.5

Standing Military
in front 45×10
behind 45x10x2

Barbell bicep curls
45x10x3

lower back extensions 2×12
knee ups on roman chair 25
knee ups on bench 30

Seated rows
80x10x2 full extension
90×10 super squeeze at end

13 mins on elliptical- high resistance focus on glutes – only 2 hard intervals in there. Ran out of time
I still have my 100 lunges to do today~ I will get them done, just not right now, lol!

Have a super Thurs night~~

Michelle

~~~

Well, I did legs today~ boy I love a good leg workout….My favorite workouts used to be chest, but these last few months~ LEGS totally rule my world.

I love working legs (and BOOTY) because of the RESULTS!! The positive changes I’ve seen in my legs over the last 2 months are UNREAL!!! The time while I was training for my 800m race, I couldn’t lift much with my legs for about 2 months and it ended up showing…don’t get me wrong, my legs looked great, worked great and felt strong…but they were different than they were prior to slacking off from my workouts. Now from LIFTING HEAVY and close to twice every week, I have less cellulite, less fat, more shape to my booty,etc….now than 2 months ago and I am SO EXITED!!!!
:yay:

I only had an hour so I did the MOST important moves~
5 min warm up elliptical
Squats
45×10 plie
45×10
95×10
135x10x2
155×5

Walking lunges
60#x30 steps
60#x30 steps…some extra BIIIIIIIG :)

Seated calf raises
90x10x3

Dead Lifts
135×10 stiffer legs
135×10 more bend in knee- romainian

Kneeling leg curl
25x10x2

Leg press
180×20- super booty squeeze
270x10x2
Calves betweens sets :)

Smith Lunges
70x10x4 on step
Leg ups on R-chair
15×2
Booty back extensions
20×2

Time was UP!!

SSS Week 02: Mini-Challenge NO BREAD

SSS Week #2 Mini Challenge- Eliminate Bread

Eliminate BREAD from your diet this week…notice anything?

Hope you are ready for a great week #2~ This week I have prizes for whoever post the most public #nobread photos, thoughts, extra info about reasons to cut bread out of your diet, etc…. To win simply #nobread and tag me in your posts @buffmother on IG and @Michelle Berger on Facebook to be sure I see it!

Winner gets a FREE bottle Seraglow https://www.kfmbrands.com/seraglow/of and a tub of BCAA’s https://www.hightpro.com/products/active-bcaa-regen!!

Are you wondering what is considered bread?? Honestly I want you to choose your own definition but in general terms~

NO BREAD simply means what YOU feel NO BREAD means, lol!

Bread= any baked grain product made with yeast

I want each person to define it for themselves.

It is about learning to realize there are other “good” carbs out there that are not bread. And learning that you will not DIE if you can’t eat bread, lol!

The goal of this challenge is to make you aware of that there are MANY other great carb choices besides bread to choose from. Rice, beans, sweet potatoes, etc…

Take this challenge as a prompting to explore other alternatives to bread for your carbs. I personally LOVE fruit for carbs. Also life without “bread” helps me to keep my gluten and yeast intake at a minimum~ which in turns helps eliminate bloat for many people.

REMEMBER! Don’t get too technical…just KISS (Keep It Simple Sweetheart)!!!

If you want to take the challenge up a notch~

One step further- eliminate all grains except for rice and oats from your diet.

If you wan to go even further- eliminate all grains from your diet

Personally, I don’t eat much bread anymore. I have found other better sources for carbs than grains. My tummy is much happier when I limit the amount of gluten I eat. For this week I plan to eliminate all grains from my diet including rice.

Have fun with this challenge and embrace it as a human experiment!!

QUESTION: *DEFINE BREAD…… MICHELLE???? Anyone???

IS ‘OATMEAL’ BREAD?
NO

IS ‘PASTA’???
NO

‘WHOLE WHEAT CRACKERS???
NO

Is a wrap bread?
NO

ANSWER:

In my opinion, it is a bread…but you can decide for yourself. Since it probably doesn’t have yeast ~ it is not really a “bread”…so if you want you can go by that rule. The key point is for you to open up your mind to other possibilities for food. When a food group like “grains” is eliminated, what do you eat instead???

Fruit

Veggies

All good stuff that we need more of :)

Have fun with the CHALLENGE…a Challenge is supposed to be CHALLENGING!!
Love ya,

Michelle

"All Star" Kermane of OH

Kermane is not only our All-Star of the day, but It’s her birthday Today!!!  Happy birthday Kermane!!

Kermane has an amazing testimony; she is a true NO EXCUSES kind of a gal!  You name the obstacle, she’s overcome it.  Now with the support of the Rally Room and with Hormonal Timing she has built herself the best body of her life.  She never ceases to amaze me with her progress and her determination to be a GREAT example for her son.  She is on fire to build a legacy of health for him and is currently attacking a new goal to run a 5k race in the near future!!!  Kermane just celebrated 6 years cancer free last Friday~ NOW !! that’s something to celebrate!! I am so, so happy for her and blessed that she’s have shared 5 of those past years with TEAM BUFFMOTHER !! ♥ I love you!

You can follow Kermane on her AWESOME blog: KERMANE THE FIGHTER

http://www.kermanethefighter.blogspot.com/

Kermane’s thoughts on Hormonal Timing– as a Mother and Cancer survivor:

This is a picture of me AFTER I came home from having my son.  I was sleep deprived, fat, depressed and miserable, plus I had a little one who was depending on me for everything and I could barely take care of myself at the time.  It was my worst picture, because during my last trimester I just ate whatever I wanted and didn’t work out at all.  After fighting breast cancer, chemo and reconstruction surgeries I was ready to take care of me again so I decided to go for my goal.

The Hormonal Timing System helped fill in the missing pieces when it came to diet and exercise for me.  For too long I was getting discouraged when I would fall off the wagon, not realizing my hormones had a lot to do with that.  From tracking my cycle with Hormonal Timing I realized I am full of energy the first two weeks of it and start to feel less energetic the closer my period comes.  I realized about two days before my period I was zonked and should not try to kill myself working out then.  It helped me gear my exercises towards my hormonal cycle in a positive way.  I think the key point of Hormonal timing is that we have to realize that our bodies are ruled by hormones, like it or not and that we should allow our bodies to follow our natural cycles and not try to push ourselves beyond that because that makes us more prone to failure.

Why Kermane LOVES the Rally Room!

I have always been interested in exercise.  As a child I had excess babyfat to go with my glasses and long hair resulting in some self esteem issues.  By the time I hit fifteen I was what you would call a cardio bunny.  Also I was skinny fat, I had no muscle tone but growing up in a household where my Mother was obsessed with cardio I didn’t realize at the time there was other types of exercise.  Cardio was great for sweating but I still wanted to eat like my friends and ended up battling bulimia for about three years in the closet.

About the time I married my husband I realized I should be lifting some weights and bought 6.6lb dumbbells thinking I was the bomb!  Ten years into my marriage I had dumbbells up to 10lbs and did all kinds of Jane Fonda type weight lifting.   My Mother passed from breast, liver, colon cancer 3 days prior to my son’s birth, depression hit hard but I lifted myself out of that for my son and husband.  When my son was about two years old I started the Atkins diet and lost some weight only to be diagnosed with breast cancer. I was depressed. I was 34 years old and afraid my 35th birthday would be my last.  I gained about 25lbs thru the long process of recovery and reconstruction.  After my main battle was over I realized I felt sluggish and I wanted to lose the weight I gained.

While reading a website I found an article by Michelle about why muscle burns fat. Something clicked in my head. I went to her Buffmother website and read all the articles, I joined her Michelle Berger group. I was embarrassed to post my workouts because my weights seemed small compared to everyone else’s.  Then Michelle started the Rally Room site for women only which I joined and my love of strength training began. I joined contests on the Rally Room site to motivate me and they did.

I’m addicted to it now, I like how everyone encourages everyone and if necessary tries to get someone to see it is necessary to eat, you got to feed those muscles.  I have made so many friends here. If you’d asked me a year ago if I would be friends with people living in Canada, Texas, Florida, Tennessee and Michigan I would’ve said you were crazy. But I have.  There are women on here that know more about me than my best friend, I am that close to them.  If they needed me I would fly there in a heartbeat to help the out with any struggles they might be suffering.

When I joined the Rally Room I was depressed and my body image was low, I struggled with self-doubt and had to fight the urges of bulimia.  Now I realize that though my body became sick it is a miraculous thing. It has recovered and rebounded.  I can bend in some amazing yoga poses that normal people probably could not do. It gave life to my son and he is a beautiful creature. My body is strong, stronger than I ever gave myself credit for. My Mother was not the most positive role model and delighted in bringing my self image down and I am proud to say if she was alive, no matter what she could not bring me down right now.

Since joining my hips went from about 43 inches down to 37inches, I have lost 3.5inches off my waist.  My strength has increased tenfold. I can leg press a 380 pound man if I wanted, and squat a 180lb person. My chest which was ravaged thru surgeries and reconstruction is becoming stronger everyday and it will be only a matter of time before I can bench press 100lbs.  My arms used to look like chicken wings, they now look like my arm idol Jennifer Aniston.

I realize that cardio is not the only type of exercise.  I strength train my body 4 to 5 times a week now and delight in my strength increasing. I realize its ok to have a day off from working out now, in fact it is good for your body. I love encouraging people to realize that no matter your age or current fitness level you can achieve your goals.  If people can look at me and be encouraged from my struggles in life then I am willing to tell my story to any woman who wants to listen.

I’ve discovered that my body needs extra supplements that I am low on them and when I take them my mood swings improve tenfold.  I’ve also discovered cardio doesn’t have to be hours but can be as little as 20 minutes if you do interval training.

The Rally Room has given me great support and all the wonderful ladies in in encourage me when I am depressed and lift my spirits to get back on the fitness wagon. More than anything it gives me the spirit to continue when the body is weak and I thank you for it Michelle!

"All Star" Leslie of TX

“All Star” Leslie of TX

Leslie’s fitness goals and challenges are a bit different than many of myclients. She wanted to have more curves and add some muscle to her “skinnyfat” body. Being a mother of 2 daughters, one of them being diabetic, Leslie knows the importance of being a good example to her kids. Leslie worked out for years without getting the results she desired but now on Hormonal Timing,Leslie is finally seeing the progress she craved. Utilizing the power of the Boosting phase has enabled her to finally regain her youthful shape. She is very excited to have her best body ever !

Leslie’s Testimony:

I have always known that I get PMS symptoms every month. Cramps, bloating, irritability,sleepiness, you name it…It was responsible for sabotaging my fitness efforts.Hormonal Timing, along with the supplements that Michelle recommends, have dramatically improved how I feel and how I perform. I think my “light bulb moment” was when I started counting my food portions. To my surprise, I was way low on portions and calories.I think the key point about Hormonal Timing is to get women to recognize the pattern of changes that our bodies go through during our cycles and to work with that pattern to maximize our results from our fitness routines/diet. It is so much easier to work/achieve our goals when we “give ourselves a break” when our bodies need it. We don’t need to deprive ourselves for the rest of our lives to look great! Hormonal Timing is something that is possible to do over a lifetime. I’ve broken plateau that’s been lingering too long!My results have been great!

"All Star" Lisa Staudt

“All-Star” Lisa from NE!

This woman knows how to hit it hard and be a success in whatever she does.From the moment I met Lisa through www.BuffMother.com, I have been captivated by her determination to LIVE life to its fullest. She successfully juggled her career as a chiropractor, and job as a mother of 3 young children while training hard for her first figure contest. (Which she won!) I know Lisa will accomplish all her goals because she stays positive and always gets it done!

Lisa has had a ton of fun since embracing a BuffMother mentality…she’s competed as a figure athlete and model, she’s been sponsored by a nutrition store, been on billboards and on t.v., and been in Oxygen Magazine.

Lisa has been in “Contest mode once again this year and did an amazing job at the Minnesota Fitness America P agent this spring.
Here’s a FUN picture of her tan body and kids at that event~

She is competing once again this weekend for the first time in a new show with a new federation- the NPC Omaha Showdown And that’s not all…she’s been busy with a new business venture on Sept 1st her NEW BOUTIQUE~~ Oolala! L.A. Boutique will open!! CONGRATS LISA!! You are an ALL STAR for sure!

You can connect with Lisa through our Team BuffMother!  Rally Room and on her Blog Spot:

http://lisastaudt.blogspot.com/

Please follow here and encourage her along!

Lisa and I at the Council Bluffs show Sept ’08

WATCH THIS!!

You can download the PDF that goes with this video here:

Lisa Staudt

Lisa of NE – I think Hormonal Timing could be a major breakthrough for women’t fitness.  I love it!! I thought “this is so cool, it really makes sense”.  As a chiropractor, I’ve taken seminars and studied a lot on the female hormones, cycles and nutrition. I think the key point to HT is that your workouts change as you are going through hormonal fluctuations in your cycle.

Lisa’s Testimony

I think hormonal timing (HT) could be a major breakthrough for women’s fitness.  I love it!!  When I first read about it, I thought “this is so cool, it really makes sense.” As a chiropractor, I’ve taken seminars and studied a lot on the female hormones, cycles and nutrition.  I think the key point to HT is that your workouts change as you are going through hormonal fluctuations in your cycle.  The second half of the month can be a time of stress, increased emotions, depressed feelings, bloating, pain, etc.  So having a workout that is less intense and being able to eat more calories just makes sense!  Personally Hormonal Timing has helped me establish consistency.  The coolest part is that HT is a long term plan, something I will do for life!! I have been following HT training for over two years now (began Spring 2007). I have completely transformed my body from soft, flabby and just kinda skinny fat after losing the baby weight, to a fit, athletic muscular yet feminine physique.   Here’s my story. . . .

My youngest of 3 children was 1 year old.  I had lost all the weight I had gained during pregnancy, but was left with a body that I was not happy with.  I was skinny fat ~ Yuck! I felt and looked flabby, I wanted a tight muscular athletic look. I loved looking at the muscular physiques of the women in popular fitness magazines.  That was the look I wanted.  What better way is there to get the look of a figure competitor than to compete!

I was inspired and knew what I wanted, but I didn’t know how to get there.  I started searching the web for any helpful information on competing.  What I found would change my life!  Buffmother.com captivated me – Michelle Berger, Buffmother, was a mother of 4 children who had won 5 figure titles the year after having twins. When I found her site, I read everything she wrote and joined her private members area for women only, the Rally Room. I hoped that by joining the Rally Room I would learn more about what Buffmother did to transform her body.  My hopes were exceeded beyond my wildest dreams!  I learned about Michelle’s revolutionary Hormonal Timing training program that revolves around your monthly cycles and hormone patterns.  I made friendships with other women in the Rally Room who also had a quest for health and fitness.  Most of all, the women in the Rally Room gave me encouragement which motivated me more than I ever thought possible!

I competed 6 times over the next year in Figure and Bikini contests, placing high in all the contests.  Many times I was competing against girls 10 -15 years younger than me.  They were always amazed to hear I that I am the mother of 3 children! It was an amazing experience competing with athletes of that caliber.

Now,  I am almost 40 years old and in the best shape of my life!!!  I owe it all to hormonal timing, Buffmother Michelle, the girls in the Rally Room, and of course a lot of hard work!  It is hard work, but it is sooo worth it.  I love feeling and looking healthy. I want to set a good example for my children.

At this point in time, I am done competing for now (maybe in 2010, maybe??).  Instead, I am excited to help train other women in their quest for health and fitness.  I am now one of Michelle’s Buffmother Hormonal Timing Trainers. I am setting up online training programs and loving helping others!

SX70- Week #3 MINI-Challenge

SX70- Week #3 MINI-Challenge

Hey Ya’ll What’s Up with you this week?? I am on fire and ready to get after it. ARE YOU?

Summer is just a few short weeks away…are you ready? I know I’m ready in my head for it, but my body has a little ways to go. Let’s keep the visions of us in our bikini front and center in our brains so that we STICK to our diet, workouts and supplementation routine. The COUNTDOWN to Summer is here!! Let’s rock it so we can really enjoy those HOT summer months in skimpy clothes.

Today marks the start of week #3 for me and I just noticed I have 57 days until my Birthday. That’s so MOTIVATING to me!! I want a rock hard, tight, cellulite free booty for my birthday this year and100 lunges daily this week will surely help me attain that “present”!!

This mini-challenge is one of my FAVORITES, lol!! To do 100 lunges a day takes mental and physical determination~ BUT I know you and I can do it!!!!

The way I approach the lunges are to use a VARIETY of types of lunges and to not get over zealous the first few days of the week. Most days I will opt to do just body weight lunges, but on my leg days I’ll add weight for sure.

Some variety of lunges you may want to try:

Stationary lunges
Walking lunges
Side lunges
Jumping lunges
Skater lunges
Jumping Skater lunges
Starter lunges
Box/Step lunges
Smith lunges
Forward lunges
Backward lunges
DB lunges
Barbell lunges
Russian lunges (lean way forward)

A key point to keep your lunges working your booty is to focus on using your front leg for the majority of the movement. And the KING of lunges for the booty have been shown to be WALKING lunges.

have fun doing your 100 a day!!
Rock that Booty!!!
-Michelle

What's Up?

 

Hey Ya’ll What’s Up with you this week?? I am on fire and ready to get after it. ARE YOU?

Summer is just a few short weeks away…are you ready? I know I’m ready in my head for it, but my body has a little ways to go. Let’s keep the visions of us in our bikini front and center in our brains so that we STICK to our diet, workouts and supplementation routine. The COUNTDOWN to Summer is here!! Let’s rock it so we can really enjoy those HOT summer months in skimpy clothes.

Today marks the start of week #3 for me and I just noticed I have 69 days until my Birthday. That’s so MOTIVATING to me!! I want a rock hard, tight, cellulite free booty for my birthday this year and100 lunges daily this week will surely help me attain that “present”!!

This mini-challenge is one of my FAVORITES, lol!! To do 100 lunges a day takes mental and physical determination~ BUT I know you and I can do it!!!!

the way I approach the lunges are to use a VARIETY of types of lunges and to not get over zealous the first few days of the week. Most days I will opt to do just body weight lunges, but on my leg days I’ll add weight for sure.

Some variety of lunges you may want to try:

Stationary lunges
Walking lunges
Side lunges
Jumping lunges
Skater lunges
Jumping Skater lunges
Starter lunges
Box/Step lunges
Smith lunges
Forward lunges
Backward lunges
DB lunges
Barbell lunges
Russian lunges (lean way forward)

A key point to keep your lunges working your booty is to focus on using your front leg for the majority of the movement. And the KING of lunges for the booty have been shown to be WALKING lunges.

have fun doing your 100 a day!!
Rock that Booty!!!
-Michelle