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Gearing up for 2017– Jumpstart Challenge

We are just a few days from 2017 and I for one am very excited!!

Today I announced our January Challenge….the “Jumpstart” January 1 daily exercise challenge– PLUS toward the end of January I’ll be announcing a BIGGER, longer contest type challenge!! Get ready to get BUFF in 2017!!

Jumpstart January will be all about JUMPSTARTING your strength training by doing 1 exercise per day. I’ll post a short video daily and your job is to do it then comment that it’s done!! The exercises will be simple moves that need very minimal equipment (dumbbells, a ball, a chair or an exercise band). Join in on the fun and JUMPSTART your fitness in 2017!! Who’s with me??

Today I filmed the first 14 days of exercises and I’ll be uploading them to YouTube. I’ll also be promoting them on social media daily.  You won’t miss them 🙂

In other news, yesterday I had a good workout day after having basically taken Tues off.  I say basically because I did train 2 clients which always involves me doing some exercising with them and I did run for about 8 mins of intervals with a client that day.  Yesterday I had a real workout. I ran outside in my tank and pants, it was 65!  It was the first time I had ran on the uneven trail for about 2 months, my joints are certainly telling me so today!  After the run I did a short lifting workout:

PBJ butt sandwich
Bench
Bent over Row
Kettle bell swings
Inverted Pull Ups
One arm KB rows

Then a stretching session– I was certainly a bit tired by this point.

This week I have also been dealing with bladder pain.  Not worried that it’s a UTI but still it’s annoying!  The same cycle day last month (cday10) was when it was bad also– I doubt it’s a coincidence.

Hope you join in on the JUMPSTART CHALLENGE!

Happy New Year, Michelle

28 Days of Christmas: Day 3

Xmas Day #3 : your first day off!! I know you deserve it and will be extra good today on your DIET so that you keep your momentum toward your goals.  There are only 25 days left until Christmas EVE!! A little sacrifice and effort now will reward you with confidence, pride and a “Hot Holiday Body”!!  Champions are made when everyone else is on vacation!!!

As we go along through our 4 week contest there are 16 days of workouts and 12 days off…On our OFF days I’ll be giving you more information and inspiration that will help you towards SUCCESS.

Today and tomorrow I’ll be posting AB EXERCISE pictures so that you don’t run get bored with your ab exercises and  you can whittle your waist effectively!!
http://flic.kr/s/aHsjCUaFkQ

GET THAT 6-Pack!!!
-Michelle

“28 days of Chirstmas” contest

Hope you are enjoying this Thanksgiving and the EATING that comes with it!! But what are your plans for the next 4 weeks  until Christmas??

Join us for our quick 4 week “28 Days of Christmas” contest.  We start next Monday, November 26th and the last day will be Sunday December 23rd.

Participation is simple~

  • Daily I’ll post fitness info, questions, tips, articles, blogs, videos, etc…on the BuffMother facebook page
  • Your job is to respond with a comment, like or share to the info.  Then apply it to your life while keeping accountable to “maintain” or improve your fitness over the 28 days of Christmas
  • For BONUS points~  share #workoutproof pictures with us!!

Let’s finish off this year with Momentum, Buff Mojo Baby!!!

Sign up here to be officially entered and please share with your friends!! Everyone is welcome to join!!







Name
Email

Happy Holidays,

Michelle Berger

 

Shine in 49~ Day 4…Conference Call Recording

HI Everyone!! We just finished our first conference call for “Shine in 49”!! It was awesome hearing everyone’s voice and I love the participation.  If you can make it for the LIVE call…please do!! I’d love to “dig” in and help you toward success.

Today some of the items we talked about included:

  • How the Conference calls are going to progress over the 7 weeks- set topics and  feature coaching with a couple callers each week
  • Adrenal Fatigue- eating saturated fats, protecting your hormone production
  • The Rally Room- encouraging others, finding like minded people, update coming
  • Motivation- setting goals, finding your passions, gaining momentum

Click here to listen– Recorded conference
Recording start time: April 26 2012

Talk to you next THURSDAY!!
Love ya, Michelle

 

I’m Doing it!

I’m proud of myself today, becuase I’m doing it!! I’m sticking to my workout plan and I’m getting more fit by the minute!! Winter is rough and seems like such a hart tine to keep energy and momentum; my determination is paying off!! I’m DOING IT!!

I’ve got in 2 great runs and 3 nice lifting workouts this week so far!! Yesterday was a treadmill run of 20 mins with the easy minutes at 6mph and the hard at 8mph- I had 6 hard minutes AND I lifted Back, Shoulders and Biceps.

Today was a good DANCING/JUMPING warm up followed by Chest/Triceps and abs….I’d like to get in a bit more “cardio” so I think I’ll go for a hike or maybe dance more??

On my body front, I am seeing changes, just the scale is not reflecting it as much as I’d like- I feel like I have a cyst on my right ovary again (I had one a couple years ago)…anyhow the hormone irregularities can be causing me to retain more water than ususal…No worries, I know it’ll resovle it self soon. I’m focusing on doing my part- eating GOOD and EXERCISING!!

I’m fired up because I’m not letting myself down; I’m sticking to my plan; I’m doing it!!!

:cheers:

-Michelle

Pinterest


Yet another social website is gained my membership this past month…Pinterest! I’m still trying to learn how it works, but today I actually figured out how to pin a few items on a board. Anyhow if you are on there, let me know, I’d love to follow you! My profile is “BuffMother” http://pinterest.com/buffmother/

This week has been so busy, I worked so hard Mon, Tues and Wed to catch up on my work after the holiday vacation, that by today I was beat! I had to go back to bed for a couple hours after the kids left for school ….I guess that’s why I call them “Tired Thursdays”. I expect that tomorrow I’ll feel like a new woman; It’ll be cycle day 3 and It’s FRIDAY!! Buffing is almost here!! The BEST Week of my month is ahead~ watch out world~!

I finally managed to my booty out of bed just before 10…so that I could call a my Buff-Sister Sherry. She’s such a hoot and really GETS ME. Anyway, we spend some time talking about how excited we are for 2012 and how we love, love, love all our BuffMother-Sisters!! :bff: It’s true, we believe we will all be Best Friends FOREVER!

After my talk with her, I had another really interesting business phone call. I can’t share too much about it just yet, but It’s really good stuff for all parties involved. I can’t wait to get that project rolling!! I love all the energy for fitness that people have during the new year…I sure hope this momentum lasts through the winter!

Gunner and I got in our back workout and a short run too this afternoon. It’s good that we’ve gotten 3 workouts done so far this week and now he’s been “initiated” on each body part. Tomorrow when we workout we’ll do some things he’s already done~ which means less work for me!

On a personal front my head is spinning….I have so many things I “want to” get done and an ever increasing workload that shows no sign of slowing down. I may actually be at the point of being ready to hire myself an assistant! I’m talking about a real in flesh person in my office to help me get things DONE! It would be so nice to have a capable helper!

Sorry this is such a “journal” type post…I’m just too tired to be creative tonight. My plan is to snuggle up and watch some good tv tonight!

God Bless,

Michelle

Hello!

Had a great conference call today about “ABS: 3 Focuses to Accelerate Resutls!!”  We talked about all sorts of important factors that go into making great abs, but we highlighted 3 Focuses that will impact and accelerate results:

  1. Momentum (daily work)
  2. Poise (posture, form)
  3. Digestion (strategies to eliminate bloat and enhance nutrient absorption)

Here is my quick presonal recap:
my personal goal to workout “Every day in May” is still perfect!!

Sun- hike 2hours

Monday- Chest, Tri, Abs and Intervals Ran hard outside intervals for 20

Tuesday- football practice,

Wednesday- Legs

Thursday- probably football again.  I am in a bit of a time crunch with work (yes, I do work, lol), so not sure if I can sacrifice the time to get there tonight or not.  If not I’ll do a short but sweet at home back, shoulder, bicep workout.

As I said, I am in a time crunch to get some important work done, so gotta GO!!

-Michelle

OVER 500!! female super hero's~ WOW!

Marvel comics was just purchased by Disney~http://news.yahoo.com/s/ap/20090831/ap_on_bi_ge/us_disney_marvel_entertainment
And guess what Marvel lists over 500 women super hero on their site database~ AMAZING!! http://marvel.com/universe3zx/index.php?title=Category:Women&until=Kismet

I only thought there were a handful: Wonder Woman, Super Girl, Elektra, CatWoman, Xena, Lara Croft, GI Jane, etc….  It’s very refreshing to know that we are represented!!!

Anyhow, I have not felt like the biggest super hero recently, I’ve been dealing with a bit of the “sickies” this past week…so I’ve been rather lax regarding my workouts.   I’ve decided on a new plan of how to attack my workouts for the reminder of the week and next week~
the “Every Other DAY” workout routine 🙂

It’s nothing new to me…I’ve used it in the past a lot and taught it often to my clients.  Working out HARD at least EVERY Other day is a GREAT way to keep momentum without having to feel guilty for taking some extra days off.  The way I do it is workout hard 1 day and then don’t even let myself  “think” about working out the next….All in all it works well for me when I am very busy with other projects
(right now I am VERY busy with a website project; an upcoming CONTEST (the SSS contest starting 9/14); and prepping for the OMAHA event on the 26th&27th of this month).  It’s also a good little “break” and we all need those from time to time! That said, I did NOT workout yesterday~ so today I will!  I have upper body/abs and intervals on tap!! WHOOHOOO!!  I expect that I’ll feel like a superhero in my workout!!! 2556282orig - Copy

Terrific Thursday!

www.BuffMother.com

I believe today was a Terrific Thursday, I had a good fairly relaxing time today.  I worked hard this morning and then I got my nails done~ they look so much better.  Isn’t it amazing how little things like that can make you feel some much better!
I also shaved my legs today (my leg hair is very blond and have fine hair on my legs, so I only shave about 1 time a week– I am lucky!), another little thing that made my day, lol!!

As you may have guessed  I VALUE the “little things”…I truly believe that if you focus on doing the little things each day, making the correct little choices you face hundreds of times a day, that is what will lead you to success or failure.
and entire foundation of my book “Hormonal Timing: Female Fitness Evolved” is based upon this principle…Here is an EXCERPT

Every wise choice creates eternal benefits:
I believe that every positive choice you make concerning attitude, diet and fitness carries lifelong benefits. Simply put, every time you exercise, your body changes for the better on a cellular level.  Nobody can take it away from you!!  I’m talking about: every set, rep, cardio session, vegetable you eat, glass of water you drink, etc. Every good decision affects every cell of your body in a positive way forever!  When you truly understand this fact, it is powerful!
You must focus all your energy on doing everything in your power to create massive momentum toward reaching your goal.  The more momentum you create, the faster you will be successful!!  Keep in mind that every tiny little thing has an effect on your momentum. If you aren’t doing something to gain “Mojo” you’re losing it!
I know this might sound a little intimidating so let’s simplify. You must understand that success or failure will be determined by the little things that you do on a daily basis.  You need to choose get healthy and fit, to get “buff”, with every decision you face daily.  If you do your momentum will continue to build and you will continually move in a positive direction.  It’s the little things that you do habitually and consistently that create massive momentum.
I call the LITTLE THINGS you do daily the BuffMojo Basics.  They are guaranteed to get your momentum moving in a positive direction.  By now, you know that I believe in keeping things simple.  However, I almost never describe anything as “easy.”  The GREAT thing about the BuffMojo Basics is that they are all simple and easy!!  This is why they are so powerful:

The BuffMojo Basics:
Drink a glass of water
Eat a green veggie
Exercise for 2 minutes
Write down a positive affirmation
Write down 5 things you are thankful for
Identify 3 positive qualities in the next person you see
Pay someone a genuine compliment
Encourage someone
Stand up and stretch
Take 5 deep breaths, exhaling completely after each one.
Clean something for 2 minutes
Stretch for 3 minutes
Eat a piece of fruit
Eat a carrot
Take your Buffing/Boosting supplements
Not doing something negative counts as doing something positive!

Let’s use a mental illustration:
Picture a train parked on tracks that lead up a long gradual hill. This train represents your momentum.  At the top of the hill is success  your dream, goal, etc.).  At the bottom of the hill is a bottomless pit called failure.  Every positive imprint is fuel for the train making it speed up the hill.  Every negative imprint is like lead weighing the train down. Remember, you are either gaining speed going up the hill, creating a positive momentum to your goal, or you are rolling backwards towards destroying your momentum and possibly even creating a negative legacy.
Start making even little decisions based on whether or not it will create positive momentum or negative momentum toward your goals.   Every positive thought, deed, comment, action, and choice has the power to create more momentum.  You literally have thousands of opportunities every single day to gain momentum!!
Water or Coke?
Supplements over candy
Lettuce over cookies
Blueberries instead of ice cream
Banana over cereal bar
Oatmeal instead of fruit loops
Walk instead of a drive
Gym over mall
Workout vs. happy hour
cybex lat pulls
135×10
155×10×2
paired with hammer bicep curls
45×12×3

Success Tool 7- “5 Minute Mojo”
You can regain and build Momentum in less than 5 minutes! Do the little things listed below to create instant positive momentum ~
1- drink 10 oz of water
2- march for 1 minute
3- take 5 full deep breaths
4- stretch for 1 minute
5- eat a green veggie!

You have control over every decision!   The big picture is made up of the little things!

Be sure to VALUE the “little things”….

Today’s workout was good, FYI~ I am now buffing c-day 5…the last five days I’ve weighed 125 or 126
r-bike 10 mins

Seated rows
100×10
110×10×2
paired with ab glider
25reps x2 sets

shoulder press seated backwards
75×10
95×10×2
paired with knee ups on roman chair
45, 30

Hammer iso row
45 each arm x15
70×10×2

lateral raises
15×10×3
paired with
upright rows
15’sx10
20’sx7

1 set knee ups on bench 25 reps

Ran intervals on treddy
hard mins at 9.4, easy mins at 7.4– 1 hard;1easy 8 hard mins total

Then I tanned for the first time in about 3 weeks…it felt good and i talked to my sissy while I was in the bed.

I also got to talked to Julie and Lisa today~~ they are such super great gals :)

Love ya,
M
p.s. my legs are not nearly as sore as I thought they might be, THANK YOU JESUS!!  and so far I’ve done 3/10 weight workouts and 2 of 8 runs towards my b-day challenge– I’ll need to lift chest and run again tomorrow if I wanna hit my goals!

Recap wk 2 & POA wk 3

www.BuffMother.com

Sorry for the boring title, lol

Week 2 was interesting for me…It was spring break, I was out of town a bit and then It was EASTER!! 
On the mini challenge I FAILED…I ate more bread last week than the past 2 months combined.  I don’t know why?  Some of it was being in Chicago and the other part of it is that I didn’t have many grocieries to choose from…anyhow.  I think I’ll double up on that this week with the lunges for my challenge :)
As for workouts, I did pretty good and I did much better on my ABS  than week 1~!!  I did however suffer from lower back issues, that I need to get looked at this week!

M-Legs at the hotel plus some cardio
T- off…was supposed to be traveling
W-off (traveling)
Th-Back, Shoulders, Bicep
F-Leg workout at gym (I am still sore today)
S-Ran 25 min outside with intervals
Sun- OFF

Needless to say…this week I should get in more workouts total and more cardio for sure.
Here is a tentative “plan”:

ABS, LUNGES and NO BREAD (no grains actually) daily AND-
M-Chest/tri/intervals
T- Legs
W- Back/Sh/Bi/intervals
Th-Chest
F-Legs
S-Back
Sun- Off

I am really excited to see some AMAZING progress this week…I feel like I am getting in good enough shape and gathering enough MOMENTUM to “break through” to the next level in my fitness.

Let’s have a LUNGORiffic!! week ladies!!!
-Michelle