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Ab/Butt Connection: “Fab Abs” Day 24

I talk a lot about how EVERY part of our body is important to our health. BUTT, there is no denying the fact that your ABS are connected to your BUTT.  Much of the same exercises that work your BUTT also work your ABS!

Day #24’s Fab Abs challenge is for you to Please try the following EXERCISES to FEEL the AB/BUTT connection yourself:

  1. Y Stretch- http://youtu.be/BWvF5OHBYVM
  2. Showgirl-http://youtu.be/VclChWWk3V4
  3. Adductors-http://youtu.be/YzOYkgZ6yZc
  4. Flash-dance- http://www.youtube.com/watch?v=m-B-ZtMJr18
  5. Running ups- http://youtu.be/oGIGwi-2-98

 

Be sure to work hard, we have just 4 days to go!!

WHOHOOO!! Whittle that waist!!

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Be sure to join Fab Abs February!

Hey All!! Can you believe January is coming to a close already??  We’ll I have a reason for you to get fired up for February!!!

 

Starting Feb 2nd I’m hosting a challenge– FAB Abs February!!

The challenge will be in 2 places– here in www.TeamBuffMother.com

AND

On www.Dietbet.com/buffmother for a weight loss challenge of 4% of your bodyweight in 28 days.

 

Join in however you’d like, thanks! I’ll post more about it in a few days!

 

Oh wow, how did it get to be Friday?  I literally was in bed almost all day Sun, Mon, Tue, Wed and half of Thurs….CRAZY! I have not been knocked on my booty so hard in a long, long time! Glad that’s over, HA!!
3 of our 6 in the family got it bad- Gracie first, then Tia and I.  Hoping no one else has to lose a week of their life to this flu.

 

Anyhow enough about that, it seem like sickness is the only thing I’ve blogged about this week. Truth be told, I’ve had a lot going on in my BRAIN during the time off. I’ve been thinking about a lot!!

 

I had a fun question asked of me a couple week ago “What are 3 things on your bucket list?”  It’s an interesting question because I didn’t know off the top of my head…I had to think about it for a while.

Here are the 3 I came up with:

  1. To learn to sing
  2. To own a horse (and learn to ride it)
  3. To visit Germany During Oktoberfest

 

What 3 things are on your bucket list?

 

Like I said, I’ve been thinking about a lot of things Death, life, living, money, time, energy, work, being lazy, goals, vision, people, love, etc…

So much thinking has made me glad to get back to workouts, they clear my head.

Today’s plan, bike and do chest/triceps.

Gonna go for now, be sure to enjoy your FRIENDLY FRIDAY!!

Love,
Michelle

 

 

p.s. I’m making a list can you please share some healthy “reward” ideas!!

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The Key to your Motivation is to Encourage others!

www.BuffMother.com

Hi Ya’ll….Dentist Appts today

Another, go, go, go day here! WE have kids dentist appts. So I’m off to the races.

I did make time to get in my fasted 20 mins of bike this morning and tonight I’ll do my full workout.

Here’s some info and inspiration for you today:

 

Making good food choices doesn’t have to be difficult. Let’s keep it simple and doable. Here’s my KISS Diet…

http://youtu.be/8ol0m-C7cQY?li…vL-oyuUbEkkAejOlj3uv

You can make it even SIMPLER by utilizing my prepared www.BUFFMEALS.com

16 Days left in 2014~ Tuesday

This week’s diet focus is to Eat More Greens! Our fitness focus for the week is increasing Strength.
Check out today’s suggested workout- 6pack of PEPSI: http://youtu.be/xcjyDsX4cMA

“6 pack of PEPSI”
Repeat this circuit 3 times
1)    P= Plank: 20 seconds
2)    E= Eccentric abs on ball: 10 reps
3)    P= Pump Ups: 10 reps
4)    S= Slip drill: 10 reps in each stance
5)    I= Itty-bitty ball crunches: 20 reps

Today’s Diet Challenge~
Eat some Fish. Each day of the week we have a set diet challenge that is meant to get you thinking about your food intake and help you get out of the “grind” of eating the same things all the time.  Variety in food intake is vital for nutritional and mental reasons.  Try some fish today!  Tuna, Salmon and Talapia are some of the fish I eat.

Today’s Personal ~
Text a lot Tuesday…why you ask. It’s a fun way to stay connected, encourage others and to quickly let someone know you are thinking about them. STRIVE to text a lot today.  My goal is to scroll down through my text list and say HI! to some of those LOWER ON THE LIST, lol

 

Have a good TUESDAY!!

The Key to your Motivation is to Encourage others!

www.BuffMother.com

El Sucko!

El workout, El Sucko! Losing my mojo means that the first workout back has the chance to SUCK big time and it did. The thing was is I WAS fired up to workout all day long but kept delaying it and by the time I tried I was tired and torn– torn by wanting to be hanging with my family vs. in my gym.

 

Other than my workout, my day was very good! I accomplished a lot!! We even got our VERY FIRST orders on www.BuffMotherMeals.com! SOOOO EXCITING!!

 

I also voted, GO REPUBLICANS!!

 

ALSO, Things have moved forward with www.GymAngel.com…look for an official announcement about our relationship soon. Isn’t my Gym Angel t-shirt cute? And my son too?

 

Nostalgic November… this is my true #beforepic it brings back some good memories of the fattest time of my life. When I lived in Dallas before we had kids my carb cravings were insane my stress level was through the roof and I kept on packing on the pounds.
I value that time of my life greatly…so happy I’m wiser now!

 

 

Now onto today…I have a busy HUMP DAY ahead. Need to buckle down and get in a GREAT workout! Plus, I am going to get in some good PAMPER time– a massage!! YAY!!  The only bad thing about it is that I’ll have to miss our chat.

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Quickie

Today’s been a great day. Perfect for this time of the month. Kinda laid back, low stress, lunch with the hubby and now off to a football game!

I’ve even  got a lot of work accomplished today!

Be sure to read today’s contest post and CRYTAL’s AWESOME ARTICLE!!

6 to Sexy~ day 18: Branded your SEXY?

 

Crytal’s Sexy Article:

Sexy Body Secrets

 

For workouts I got in my morning bike and just finished a super quick back/shoulder/biceps circuit of about 20 mins worth of lifting.  Not what I had planned, but in a time crunch!  At least I did something!!

 

I’ll catch up more tomorrow!

Toodles,

Michelle

 

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Success BREEDS Success!

HI Ladies!!

I’m so excited to announce that we are going to embark on the 6 weeks to SEXY contests starting Sept 22nd!! Please join in, it is going to be a BLAST!!

We ran this same contest in the spring of 2013…It was a HUGE success then and I expect it again to be a success now. When something creates success, we should do do it again!! Success BREEDS Success!

Sign up HERE: http://www.teambuffmother.com/topic/6-weeks-to-sexy

With the theme of revisiting success I found this helpful post about the 6 E’s of Success~

I’m continually learning and striving to be better…I’ve also had the pleasure of being able to coach MANY other women towards their success.

Here are The 6 E’s for Success ~as I see them!

 

  1. Expect
  2. Educate
  3. Engage
  4. Empower
  5. Edify
  6. Encourage

Let me expand on them a bit for you~ The 6 E’s for Success

 

  1. Expect~ Prior to success happening in any area of our life we must set our EXPECTATIONS for success.  I expect that each and every person I encounter is on a journey toward success. They have untapped potential and they have a HUGE mission that they are destined to accomplish.  I believe in those expectations often more times than that person does. I expect excellence, I expect effort, I expect change, I expect blessing, I expect challenge (fire is needed to sharpen iron), I expect courageous behavior, I expect supernatural energy, etc… In order to succeed you must raise your EXPECTATIONS above a mediocre standard.  Shoot for the STARS! Just this week during my first deer hunting in 16 years my husband mentioned that we must go into each hunt with the “EXPECTATION” of seeing a huge buck. That mindset will carry over into our preparations, our actions during the hunt and ultimate lead to the success or failure of our experience.  EXPECT the Best~ and BELIEVE it’s possible for you to do the impossible!
  2. Educate- I believe we were made for continual learning.  Constantly striving increase your knowledge base especially about things that impact your life and your goals in life is God’s plan for us~ we have insane brains that need to be used!  I don’t expect everyone to have as much passion as I do for certain topics (fitness, diet, supplements, sports, etc&hellip, and so I take it upon myself to help EDUCATE others in an interesting yet uncomplicated manner. I am a teacher and love teaching others what I KNOW~ but you each of us need to embrace the truth that learning doesn’t happen by OSMOSIS.  It’s our responsibility to educate ourselves through reading, listening, observing, trying, doing and at times failing.  We can’t sit around and wait for someone else to do it for you…you need to be your own self advocate.  Education is not only book learning…it’s putting what you learn into action. Dig into every piece of knowledge you can about the topics that impact you and your goals. Learning takes TIME, effort and dedication; Be Patient with it, there is NO expert born overnight.  In the book “Outliers” by Malcom Gladwell, he spoke about the fact that 10,000 hours of TIME was needed for someone to become a master at something.  Don’t expect to be an expert overnight. But instead look to the help of “EXPERTS” to educate you…Strive to learn from the best!
  3. Engage- People are our greatest resource.  Engaging with others who are successful or at least passionate about similar goals is vital to success. You can learn tons about how they’ve found success, creative ideas for implementation of ideas, camaraderie (mutual trust and friendship among people who spend a lot of time together), motivation and healthy competition by ENGAGING with others.  God truly populated this earth and created us for relationship. ENGAGING with others exponentially increases synergy. Synergy is theenergy that we get from working with others towards common goals.  It rocks!  Together Everyone Accomplishes More! TEAM!
  4. Empower- This goes hand in hand with the first 3 e’s.  You will become EMPOWERED with the confidence, belief and knowledge about how to attain your goals from setting high expectations, educating yourself and by engaging with others who have accomplished similar goals.  Also, small successes lead to becoming empowered.  One good choice, One more discovery, one more confidence boost, one more day of having faith, etc…all build the power of your focus and EMPOWER you toward more success.  Other things also empower you…are your time with GOD.  God is the God of Power, believing that He’s got good blessings in store for you.  Believing in His Unconditional LOVE for you will allow you to operate in a new found confidence that is AMAZING!  Feeling secure in your mission on the earth and God’s plan for you to PROSPER is very empowering.   Empowerment also comes from ANGER…getting a “REVENGE” attitude at times causes us to really be stronger than we ever imagined.  RAW anger at your current status in life can help you feel the power you need to take action towards your goals.  Empowerment creates momentum in your life towards action.  Momentum can roll either direction– towards your goals or away…Get EMPOWERED with a momentum that brings success!!
  5. Edify-The most successful people in the world NEVER got there on their own.  Those who pretend to have attained greatness without the help of others are living a lie. To be a true success in anything you had others there to assist you.  Be sure to EDIFY their participation as you find success.  Edifying others is a hard skill to learn and often difficult because it takes effort, action and a selfless attitude.  Giving credit to others who help you, support you, enable you, encourage you, teach you and inspire you are vital to true success!  Edification of others shows that you are respectful and honorable…both qualities that attract others who want to help you become even more successful.  Edification is different than encouragement or even thankfulness.  It is an unsolicited public acknowledgement of others contributions to your success.

    Romans 14:19

    American Standard Version (ASV)

    19 So then let us follow after things which make for peace, and things whereby we may edify one another.

     

  6. Encourage-It’s no secret that I feel the BEST way to stay motivated and excited towards your own goals is to ENCOURAGE others towards theirs.  It’s magic how much accountability encouraging others creates within yourself.  I’ve been asked countless times on how I stay motivated to stay in shape year after year. Let me tell you one thing, It’s not that I get ENCOURAGED to keep at it more than the average person.  It is instead that I GIVE OUT way more encouragement to others than the average person.  Motivation comes from deep within our soul, the power of ENCOURAGING another toward similar goals makes us want to rise higher to be a shining example for them.  We glean from their excitement and their accomplishments towards their personal success.

I know I need to be continually reminded to PRACTICE these 6 E’s for Success!

I plan to keep this list at the forefront of my mind in 2014 and I plan to ACT out EACH of the 6 E’s on toward BIG SUCCESSES!!  I pray that you do too!! We can change the world for good!!

 

Your friend,

Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com


 

It went well

Sorry to have not blogged yesterday, it was a busy one.  Had my “Insulin and Thyroid” class/seminar last night at 5:15 so it consumed my entire day!  I have not taught a class on the topic previously so there was a lot of unknowns going in and a lot of prep that I had to do to be ready.  Overall there were about 20 people in the class, the average age of the class was 60…amazing how different the clientele is at a Dr’s office than in a gym, lol!

The speech went smoothly, next time I’ll be sure to integrate a bit more interaction and change some of the emphasis of what we discussed.  I tried to leave the audience with the message “YOU NEED TO CONTROL Blood sugars and your insulin! and YOU NEED TO BE YOUR ADVOCATE FOR YOUR HEALTH!”

Thanks so much for all your support and well wishes for the event, it means the world to me that you cheer me on!!

 

Here’ is a PDF of the presentation- http://buffmother.com/wp-conte…9/InsulinThyroid.pdf

The more interesting part of last night was how awesome it was to see the growth of Dr. Tammy’s program “Project Wellness” and getting to meet some of the new people she’s brought on board to help with her business. It’s very inspiring to see all the people she’s helping.

Today’s SUPER MOM is Susan Soares….She’s overcome a ton in the past 7 years since I’ve known her. She is now a fiction writer, check out her books on Amazon or on her site  http://www.susansoares.com/

 

Thursday recap…Busy day/STRESSFUL DAY!

  • 20mins fasted bike
  • PREP for seminar
  • Do seminar
  • HOME- eat roast I had prepped and put in the crockpot, LOVED IT!
  • NO LIFTING, first day that I’ve not stuck to my POA this week

 

Friday

  • 20mins bike
  • Visit with Grandma, she leaves back to MN tomorrow morning
  • LUNCH with Gma and Hubby- subway salads, YUM!
  • Got my business assessed and got my new tabs
  • PLUS, got some other important paperwork ALMOST DONE!! such a load off!
  • Uploaded videos of Football Game and Seminar, working on getting those posted!
  • Up NEXT…Upper body workout and maybe some running?? Not sure how much energy I have.

 

TGIF !!

Love,

Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

New Week, New Plan!

New week, new plan!

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

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

 

This week’s POA~

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

Tues: fasted cardio and a run in pm

Wed: fasted cardio and legs in pm

Thurs: an interval run

Fri: lift Back/Shoulders/Biceps

Sat: lift Chest/Triceps and Run

Sun: some fasted cardio

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

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

Hope you have a great week too!!

The Key to your Motivation is to Encourage others!

Lincoln, NE Team BuffMother Gathering June 26th

You’re invited to the Team BuffMother is Gathering in Lincoln, NE on the evening of June 26th, 2014!!!

The $20 ticket insures your admission to the Girls NIGHT OUT style event Including your meal. As the event draws closer we will be providing  more details.  For now please #1- SAVE THE DATE and #2- BUY YOUR TICKET!!

Limited tickets available so Purchase today!!

 

More details on the FACEBOOK event page.  Please feel free to join there and invite your friends!  https://www.facebook.com/events/296307103865673/

Michelle Berger and Suzi Velinsky will be your hosts for the evening. Please join us for a meal, a short seminar and fun!! Feel free to contact us with any questions customerservice@buffmother.com
This $20 ticket insures your admission to the Girls NIGHT OUT style event plus a meal. Join us for the fun, you’ll learn a lot, meet some new friends and find tons of encouragement.

Limited tickets available so Purchase today!!

Photoshoot Set

Did I tell you??? I have a photo-shoot set for Thursday the 29th= 9 days away and I am rusty, lol! It’s been a while since I’ve done a shoot and PREPARATION is needed.  It’s a lot like getting ready for a figure contest, one should practice posing and give a bit of extra attention to the details.  My main objective during the shoot is to get some updated photos for my portfolio and to knock the rust off so that I can be ready when duty calls

That said my POA for the remainder of the week is as follows:

T- bike 20 mins fasted; lift lower body +abs/booty focus

W- run hills; back, shoulders, biceps + abs

Th- bike 20 mins fasted; lift chest/triceps/abs and boxing intervals

F- run road intervals + sprints

Sa- LEGS

Sun- fasted treadmill run; back/shoulders/biceps

Monday- chest/triceps/abs; Happy Memorial Day!!

I’m making a BIG push to get to 4000 YouTube subscribers…Please help me by subscribing to my channel http://www.youtube.com/buffmother Thanks Ya’ll rock!! Also, if you have any requests for certain videos please let me know

I’m off to get on my bike!!

Have a stellar day 20 of every day in MAY!!

-Michelle

The Key to your Motivation is to Encourage others!