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Superset workout for shoulders and arms

My workout today…upper body, mostly shoulders and biceps #buffmother#guns #biceps
Bike 10 min warm up
Sh press 15’sx10
Deads to hop out bicep curls

Superset #1-

Arnolds 20×10 + 5 press
25’sx10 together
25×10 singles
Bicep Curl machine 55×10
65x10x3

Then Abs- 40knee ups (20 front, 10 each side)

Superset #2-
Lateral Raises – alternating 15’s x10
Upright rows 15’s x 10
3 sets of superset
Then abs- 50 ladders on ball
20 hip thrusts
15 side ball crunch
20 ball crunch

Superset #3-
Tricep kickbacks 15’s x10
Bench Dips 15
Hammer Curls 20’sx14
25’sx10
3 sets of superset
Then Abs- hanging st leg lifts 10

Superset #4-
Bent over Lateral Flys 15’sx10
Pull overs
20×10
25 x10 x2sets
3 sets of superset
Then Abs- Roman chair st leg lifts 10

Then finish with 20 mins intervals treadmill

Rootology cured my allergies

Hey!! Just wanted to post quickly about a new supplement I love.  Rootology Rocks!!
The last couple months I’ve been taking Rootology and it’s seriously cured my allergies!!

The great thing about this natural cure is there are no nasty side effects.  Traditional allergie meds left me tired or aggitated with little to no relief. Plus, often times I’d feel dehydrated and get an upset stomach from them.  Rootology has not given me any side effects and the great thing is you don’t have to take it daily. Just take it when you have symptoms and with in minutes, boom, allergies gone!

You seriously should try it! Purchase on their site or on amazon. http://www.rootologyhealth.com/
Here’s a short video~

 

WHAT IS ROOTOLOGY AND HOW DOES IT WORK?

Rootology is a blend of 13 concentrated herbal extracts that support against sneezing, congestion, sinus pressure, runny nose, itchy watery eyes, and headache. Visit here for more info http://www.rootologyhealth.com/

Rootology is BUFFMOTHER APPROVED!
It’s thrifty, good quality, easy to use, impressive and perfect for a healthy family lifestyle.

Pro’s-
natural relief of allergies
quick working
affordable
backed by great science and a great company

Con’s-
In one case, a friend of mine said it made him feel a bit jittery when he took it without food.  I have not felt that at all. If you feel that be sure to take it with food and avoid taking it close to bed time.

The review criteria for Rootology:
Pricing- 5 stars (16.99 for 40)
Quality- 5 stars
Ease of Use- 5 stars
Impression-Practical Stylish- 5 stars
Healthy lifestyle/Family Friendly- 5 stars

BUFFMOTHER APPROVED!

Official Site: http://buffmother.com
Facebook BuffMother Page: https://www.facebook.com/BuffMotherPage
Instagram http://instagram.com/BuffMother
Twitter: https://twitter.com/BuffMother
Pinterst: http://pinterest.com/buffmother/
Private women’s only site:  http://teambuffmother.com
Facebook Profile: https://www.facebook.com/buffmother

 

It take’s BRAINS to be SEXY! (3 steps)

Our SEXY FOCUS is just barely underway and it’s time to set goals, to have purposeful thoughts and to commit!! 3 Simple steps will help your mindset be prepared for success in this 6 week journey to SEXY.

It takes BRAINS to be SEXY!

STEP #1 Goal Setting~ …what do I want to accomplish?
Take an honest look at where you are at and make goals that are attainable, yet challenging.

~A good place to start is by taking your pictures and stats (this week’s challenge).
Once you have that truthful baseline you can asses how you are going to get to your destination.

~Another key item to keep in mind with goal setting is to set an “EVENT”, a specific timeline,  to hit your goal. An event like a birthday party, a special reunion, a wedding, a photo-shoot, a trip…Build up your excitement for that EVENT!!  It will keep you accountable to take the daily steps needed in order to attain your goals.  It will get you through when things get “tough”.

#2 Control your Thoughts~ Have purposeful thoughts…
Be sure to journal or blog somewhere about what you are thinking.
Some questions to ask yourself:

  • Where am I at in taking care of my health?
  • Do I need to visit the Dr.? or enlist professional help?
  • What have I been doing with my time the past few months?
  • I’m I “over-booked” OR “under-booked”
  • Am I happy? What will make me truly happy?
  • Have I  been focusing on fueling your body with the NUTRIENTS it needs?

#3 Commitment to your goals~ Quitting is not an option..
Are you committed to follow through? It is important that you decide to stay committed…don’t allow yourself to QUIT.  Even if you miss an entire week of workouts due to a cold or a super busy time…. You MUST NOT quit! If you falter a bit, that’s normal! The real winners dust themselves off and start again without looking back! The only way anyone ever attains their goals in life is by NOT QUITTING! Decide here and now that you won’t quit! Let’s use keep our minds positive, strong and engaged!!

It takes brains to be Sexy!!
Your braininess,
Michelle

p.s. Today’s workout suggestion~
Lift Lower Body and ABS

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….

Revealing Abs info: “Fab Abs” Day 14

Day 14 of our Fab ABS challenge~
Please watch this short video….It’s 4 Diet Tips that will help reveal your abs:

4 diet tips to reveal your abs
1- hydrate
2- protein
3- increase fiber
4- supplementation

ALSO, for your ab workout today, it’s time for you to PRACTICE your sit ups.
Do the following– I’d recommend having a timer and be sure to secure your feet. A curl bar or DB’s work well for this-

20 sit ups nice and slow
~rest 30 seconds
20 sit ups as fast as possible
~rest 30 seconds
15 sit ups nice and slow
~rest 30 seconds
15 sit ups as fast as possible
~rest 30 seconds
10 sit ups nice and slow
~rest 30 seconds
10 sit ups as fast as possible

GREAT JOB!! and way to finish week #2 strong!!
Let’s plan on having a stellar week 3,
Love ya,
Your BuffMother, Michelle

Giveaway and an app!

Hi!
If you have not noticed, I am doing give aways WEEKLY for Gym Angel. Please feel free to invite your friends to join in on the fun!

Does anyone want a FREE Tub of Energy Angel???
Win, Win, Win!!!
Win free Energy Angel pre-workout supplement by answering…..

How do you get “energized” for your gym time?

Do you DANCE like me? Do u stretch, listen to music, read magazines, etc??? Post a pic showing us how and share this contest pic with your friends! Be sure to tag us and use hash tag ‪#‎gymangel‬ so we see your entry! @gymangelbrand @thebuffmother 5 winners will be selected on 1-20-15 Enter now!! Gym Angel BuffMother!

 

5 Winners will be chosen at the end of the day tomorrow.  fyi-I pick the winners!!

 

in other news, I’m still sick today, but on the upswing for sure!  …took the day off of most movement, so no workout– lol! But I did manage to shower and make a quick trip to pick up the dry cleaning.

 

I also, got some important work done on my app…now it can be submitted for approval with the app stores— Apple takes up to 16 days to approve.

 

here’s the info–

1) App Name –
“Diet & Workouts by BuffMother”
2) App Icon Name – “BuffMother”
3) App Description –

The official app of Michelle Berger, known worldwide as “BuffMother”.  As a Mother of 4, including twins via c-section, BuffMother is truly Living proof that you can be buff and beautiful no matter what obstacles stand in your way. Her story and unique training system on www.BuffMother.com has inspired thousands to take action towards their personal fitness goals. Besides being a fitness model Michelle is a hormone optimization expert, personal trainer, author, speaker and actress.Features include:

  • 28 Day video workout program by BuffMother including extra emphasis on abs and booty.
    Work with basic exercises; easy to perform in the comfort of our own home and results showing after 4 weeks. Michelle shares a workout routine that allows you to regain your youthful shape, endurance and healthy tone in as little as 11 mins a day!
  • App Nutrition – Follow a suggested diet system, food lists and food timing information is included.
  • Updates- This app is designed to evolve though regular updates. So stay stay connected and Michelle will continue to bring you new workouts and nutrition advice.
  • Workout log – Easily keep track of the workouts you do day to day with a log built right within the app.
  • Gym cam – Awesome transformation! Take pictures and save them. Show me your progress by emailing them to me.
  • App gallery – Be the first to see Victoria’s newest photo shoots as they are released along with app exclusive only photo’s.
  • Quick links-  to Social media and other helpful BuffMother sites- including www.TeamBuffMother.com a private women’s only social website

Nitetime for me now, see you on the healthy side tomorrow!

Love,

Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Gym Angel Products & Review

Michelle Berger introduces the full line of Gym Angel Supplements!! http://www.bodybuilding.com/store/gym-angel.html

Gym Angel is dedicated to producing formulas that are specifically geared towards the needs of today’s modern woman. Gone are the days of women simply wanting to be “skinny”. Today’s woman wants to be strong and sexy!
http://youtu.be/IsNaRDem_Eg

 

 

I love this product it is easy to take and full of the BEST omegas– I really feel it helps decrease my inflammation allowing my joints to withstand more training!

Gym Angel: Omega Angel

Fish Oil Softgels Support Health & Wellness*

Contains Powerful EPA/DHA With Enteric Coating And Citrus Flavor

Gym Angel Omega Angel Product Guide

  • Powerful EPA/DHA
  • Enteric Coated and Citrus Flavor (No Fish Burps!)
  • Free From Heavy Metals and Other Toxins
  • Vitamin E Fortified To Protect the Fish Oil
  • 100% Nordic Fish Oils

Omega Angel™ is a very high quality Nordic fish oil product that is 60% DHA/EPA. This is an extremely high level which allows for the overall consumption of less fat and cholesterol from your omega 3 intake. Not only are these Nordic fish oil softgels a nutritional masterpiece, but they are enteric coated and citrus flavored so they smell/taste very good and you will not get any regurgitation (fish oil burps) that is common with cheaper more crude fish oil formulations. Our Nordic fish oil is also free from all contaminants and is molecularly protected with the inclusion of vitamin E so you can be assured of the utmost quality.

http://www.bodybuilding.com/st…gel/omega-angel.html

~~~~~~~

Gym Angel Pure Angel Product Guide

  • Encourages daily regularity*
  • Helps maintain a healthy weight*
  • Fast results*

Some women wrongly proclaim themselves “FAT”. For many, that puffy belly may not be fat at all, but instead accumulated feces in the digestive tract. Unless you have a high fiber diet, chances are you have lots of thick buildup in your gastrointestinal tract. It’s sometimes difficult to keep your system functioning smoothly with many of the highly processed foods that we consume on a daily basis. Processed foods can be very rough for your body to handle and excrete properly. Pure Angel™ can help!

Pure Angel™ discretely and gently helps your body’s digestive tract remain in a healthy equilibrium where it can flush out foods that are hard on the body while simultaneously being overly discrete.* With Pure Angel™ you won’t have one of those embarrassing moments where you find yourself needing to run to the women’s room stat!

 

I’ve been using this product for over a month, at first I was skeptical but after the first couple half doses of 1 pill I increased to the full dose of 2 at night before bed. I felt it helped my digestion and decreased my morning bathroom issues.  I will continue to take this product.

 

http://www.bodybuilding.com/st…ngel/pure-angel.html

 

 

Day 10 ~ Thursday

This week’s diet focus is to Eat More Greens! Our fitness focus for the week is increasing Strength. You want to add a few pounds….to your barbell!
Check out today’s suggested workout 6pack of LACROIX: http://youtu.be/egrPlp_NMzI

“6 pack of LACROIX”

Repeat this circuit 2 times

1)   L= Leg raises: 7each leg

2)   A= Around the worlds: 7 each direction

3)   C= Crunches  (feet on floor): 14 reps

4)   R= Reverse crunches: 14 reps

5)   0= Oblique Twists: 7 each direction

6)   I= Incline Bicycles: 14 reps

7)   X= X leg raises: 14 reps

 

Today’s Diet Challenge

Drink some TEA today…Why TEA?  Well, it’s a fun way to get some nutrients, to detox, to get a bit of caffeine, and to spice up your water intake

 

Today’s Personal Challenge

It’s Thankful Thursday…Be sure to think about something you are thankful for today. Simply,   just say “thank you” MORE! The art of APPRECIATION is so powerful.  Reach out to and thank someone, you will be amazed at how much it impacts you in the positive!!

The Key to your Motivation is to Encourage others!

www.BuffMother.com

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: https://www.facebook.com/BuffMotherKiss

AND….Check out today’s suggested workout- The “HAM” sandwich: http://youtu.be/kRtrugCo68Y

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,

Michelle

 

 

 

p.s. I’ll be making this a full page on my buffmother.com 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!!

https://donations.diabetes.org…Tickets&id=43621

 

Michelle Berger, lovingly known as BUFFMOTHER,  is the Owner of www.BuffMother.com, which includes a line of healthy foods www.BuffMeals.com. 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?

https://donations.diabetes.org…Tickets&id=43621

or

Contact Krista Coffee at kcoffee@diabetes.org

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Sunday, not a rest day :(

I’ve not been good about taking the weekends off of work recently. This weekend especially!  Just so much going on…BUT I’m determined to take next weekend off entirely!

That’s a good goal for sure!

Let’s see…I need to recap the past week:

Sun: no workout

Mon: SICK, tummy flu
Tue:?
Wed: short workout some upper body stuff and tried to run

Thurs: Killer leg day
Fri: just 20 mins bike, but I rode hard– felt great power in my legs

Sat: Back, Shoulders, Abs and Interval run

Not the week I had planned, but it ended on a high note… and I have no clue what I did on tuesday?

 

Next week, I’ll do much better:

M: fasted bike in am; Mish-Mosh lifting- need to do some biceps, abs and calves? Run outside

T: fasted bike; LEGS!!

Wed: fasted bike; Back and run intervals

Thurs: OFF (maybe some bike, I’ll see how I feel)

Fri: fasted bike; Chest/Tri and interval run

Sat: LEGS!

Sun: fasted bike but off lifting

 

Yesterday’s Back workout I just copied and pasted this from my bodyspace profile-

 

Chin-Up
Chin-Up
Muscle: Lats
Equipment: Body Only
Sets: 3
 

REPS 7

REPS 6

REPS 5

 

Bent-Arm Barbell Pullover
Bent-Arm Barbell Pullover
Muscle: Lats
Equipment: Barbell
Sets: 3
 

WEIGHT/REPS 25 Lbs. x 10 Reps


WEIGHT/REPS 25 Lbs. x 10 Reps

WEIGHT/REPS 25 Lbs. x 10 Reps
Elevated Cable Rows
Elevated Cable Rows
Muscle: Lats
Equipment: Cable
Sets: 3


WEIGHT/REPS 100 Lbs. x 20 Reps

WEIGHT/REPS 120 Lbs. x 20 Reps

WEIGHT/REPS 120 Lbs. x 20 Reps
Standing Dumbbell Upright Row
Standing Dumbbell Upright Row
Muscle: Traps
Equipment: Dumbbell
Sets: 3
 

WEIGHT/REPS 30 Lbs. x 10 Reps

WEIGHT/REPS 30 Lbs. x 12Reps


WEIGHT/REPS 30 Lbs. x 12 Reps
Barbell Shrug
Barbell Shrug
Muscle: Traps
Equipment: Barbell
Sets: 2
 

WEIGHT/REPS 135 Lbs. x 10 Reps

WEIGHT/REPS 135 Lbs. x 10 Reps
One-Arm Dumbbell Row
One-Arm Dumbbell Row
Muscle: Middle Back
Equipment: Dumbbell
Sets: 3

WEIGHT/REPS 40 Lbs. x 10 Reps

WEIGHT/REPS 40 Lbs. x 10 Reps

WEIGHT/REPS 40 Lbs. x 10 Reps
Bent Over Barbell Row
Bent Over Barbell Row
Muscle: Middle Back
Equipment: Barbell
Sets: 3

WEIGHT/REPS 65 Lbs. x 10 Reps

WEIGHT/REPS 85 Lbs. x 10 Reps

WEIGHT/REPS 85 Lbs. x 10 Reps
Inverted Row
Inverted Row
Muscle: Middle Back
Equipment: None
Sets: 4

REPS 10

REPS 10

REPS 10

REPS 10


Ab Roller
Ab Roller
Muscle: Abdominals
Equipment: Other
Sets: 3

REPS 15

REPS 10

REPS 10


Decline Crunch
Decline Crunch
Muscle: Abdominals
Equipment: Body Only
Sets: 3

REPS 15

REPS 20

REPS 20
Hanging Leg Raise
Hanging Leg Raise
Muscle: Abdominals
Equipment: Body Only
Sets: 3

REPS 10

REPS 10

REPS 10
It was a good, long lifting workout and afterward I ran hard! It was really good since my legs were fresh from not running all week!t…2 miles in 6:14 first 2 1min intervals at 8mph with 6 recovery next 5 1min at 9 with 7 recovery. Ended with 2 min cool down fueled by www.GymAngel.com Energy supplement. I’m really liking the effects of it!
Time for me to go workout now…I did 30 mins fasted bike this morning. Now it’s time to lift Chest/Triceps and I may throw some biceps in there- didn’t give them much attention yesterday.
Bye, bye!
-M

p.s.

I’m sending out this info tomorrow via an email blast…but thought you may want the info here too:

Don’t miss out on the FUN, EXCITING, NEW things we’ve got happening!!

4 items…

1. Our NEW contest starts 11-11 on www.DietBet.com/BuffMother it’s a fun way

to lose weight with the EXTRA motivation you may just need- a BET!

Put your Money where you mouth is!!

 

2. Food!! Do you wish you never had to shop, cook or plan your meals?

Well now you don’t have to…Check out my new frozen delicious chef

prepared food ready to ship to your front door! www.BuffMeals.com

I’m giving a big discount + free shipping for the first 100 orders.

Order now because we are nearing the 50 order mark!! YAY!!

 

3.  I’m now a GYM ANGEL and the BuffMother!! Gym Angel is a new line of

supplements made just for women and I’m their newest spokes model/sponsored athlete.

To celebrate I’m giving away 10 full product packs and a SHIRT!

Eenter to win your free supplements: http://buffmother.com/8715/gym-angel-give-away

 

4. Christmas time is coming, meaning it’s time to shop!

Please purchase anything on my http://BuffMother.com/store

and get 25% off! Just use the code: PEACE25

 

Please if you have any questions or feedback, simply respond to this message and I’ll get back to you ASAP!

Happy Holiday Season!!

Love,

Michelle Berger, BuffMother

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Be a featured “SuperMom” this September!

“SuperMOM month” is coming in Sept….look for more info coming soon! I want to celebrate the super hero women in TEAM BUFFMOTHER all of SEPTEMBER. Be sure to Submit your info so you can be a featured SuperMOM!!
Submit 3 items to be featured via a message or an email (buffmother@gmail.com):
#1. Your “SuperMOM” success story: include stats and emotion in a short paragraph
#2. How “BuffMother.com or Michelle Berger’s sites/products have helped your success
#3. Send pics before and after or just current.

Thanks!!

Well, I was able to get a shoe on so my toe would be a bit protected during my workout.

Bench 45×10, 95×10, 115×10

Bent over rows 75x10x3sets

handstand practice holds against wall 40sec, 40 sec, 17sec landed on toe so I stopped

pull ups 6, 4 + 2 negatives, 12 inverted

dips 6, 10, 8

bent over lateral raises (shoulders) 10’sx10, 15’sx10x2sets

bench dips 10 with plank finish

bicep curls 55×10, 65x10x2sets

 

20 mins on bike steady

 

Took a video of  my second set of dips…I think it was10!! A new recent PR>