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30 day “Get Buff”- Day 1

30 day “Get Buff”- Day 1

First off THANKS so much for joining in on our contest!! more info is located about the contest in yesterday’s blog– check it out: GET BUFF contest!!

The workout program** I’ve designed for our contest is very different from what I normally use in my own fitness program and in training the majority of my clients. This program is a  Full Body training routine! Every workout program has it’s advantages and I believe NOW is a great time for a FULL BODY plan! It’ll provide us some fun, FAST results!

For those of you new to fitness- a “FULL BODY” workout routine simply means that each time you lift weights you address your full body- so you will do exercises for your upper body and lower body all in the same workout.

Personally,  I am at a good point with my fitness MOJO, but I am greedy– I’d like some MORE MOJO!!

Currently, I’ve been struggling to get in my gym workouts with the chaos of the kids being activities and my preference to “play”- I would rather go hiking, spend time on my tractor, play tennis or go run sprints, than workout in the gym.  In order to find some MOJO for me and, YOU, my fellow TEAMMATES,   I put together a routine that will “shake up” our lifting routine, help us get back into lifting again, give us new insights, allow for muscle gain, and get us some FAST weight loss results!
** You are FREE to follow whatever workout routine you desire during the 30 days, this workout plan is for those who want to try it and those who don’t already have a plan to follow**

Workout:

 

Workout # DAY #1
“Basics”DAY
Exercises: Chest:
Bench
4sets of x10 reps
Legs:
Squats
4×10
Back:
Pull ups
2xfailure
ABS:
Knee ups
4×25
Crunches
2×15
Rest between sets 1-2 mins between sets

 

Substitutions:

Bench: Push ups, wall push ups, DB Press, Chest press
Squats: Body weight squats, Band Squats, Dumbell Squats, Leg Press, Lunges
Pull ups: Band over hook pull downs, Pull downs, inverted/supine pull ups, DB rows, etc…..

Need help with exercises?? use google or Here are Some video links- http://buffmother.com/video

“GET BUFF” CONTEST Diet :

A lot of results can happen in just 30 days of working out but if you really want to get results you need to FOCUS on your diet also.  For this contest we will have a “Daily Diet Focus” and OVERALL “5&5+” Diet goal:

OVERALL “5&5+” Diet goal:

By “5&5+” I am referring to serving guidelines- let’s put are focus on what TO Eat in a day vs. What NOT to eat:

5 proteins servings daily
AND
5 Fruits and veggies

+Plus FAT = what ever FATS come with those proteins, fruits and veggies (meat fats, dressings, oils, butter, etc…)

Don’t go overboard with “extra fats” and be WISE about your food choices- but PLEASE enjoy your food and fats in moderation. They are good for you and needed for a healthy body! (FYI- this 5&5+ fits perfectly into my hormonal timing diet recommendations for buffing …more info on that is in my books)

Like I said-“FOCUS on what we CAN EAT vs. what we can’t- FOCUS on Solutions!!!”

***NOTES ABOUT CARB INTAKE***

5 fruits/Veggies is the goal- CARBS are in many fruits and many veggies

it’s up to you on how few carbs you get in by the selections you make-

In an optimal weight loss “buffing” style diet (the 5-3-3-3)- you’d want about 3 of the choices to be CARB based (like fruit or complex carb veggies like sweet potatoes, etc..) and the other 2 from greens

BUT PLEASE let’s keep this simple! If you focus on 5 Proteins &5 fruit/veggies + the accompanying Fats you will lose weight!

Today’s Diet Focus:

Drink more WATER! Strive for at least 1 gallon a day~ You need water to keep your body hydrated, kidneys working properly, flush the toxins and fat out of your system.  Also be aware that you need more water to digest protein than any other type of food…so as you up your protein intake you need to up your water intake.

~~~~~~~~~~~~~~~

Let’s get after it and keep our focus!! Consistency is key!!!

Your friend,
Michelle

p.s. EXAMPLE ACTUAL WORKOUT~
Lifting~ “Basics” DAY#1- full body

Chest:
warm up- push ups 12 reps
Bench
45#x15 (warm up)
95#x 10 x 2sets
115# x 9 x2sets

Legs:
Squats
45×15 (warm up)
95×10
135x3x10

Back:
Pull ups 10, 8

ABS:
Knee ups
4×25 (set 1 after bench, set 2 after squats, set 3 after set 1 of pull ups, set 4 affter pull ups)
Crunches
2×15 (set 1 after set 1 of pull ups, set 2 after pull ups)

Extras:
play with kids- various activity
Hip lifts, rotation, boxing drills, stationary lunges with butt out, hip thrust, stretching, knee extensions (light- 2sets)- all between lifting sets
+ hiking in the woods for 2 hours

day 1 “Get Buff”

"Thin in 30"- Day 1

“Thin in 30”- Day 1

BY the WAY…if you missed the official contest “sign up” go here:
http://blog.buffmother.com/4031/thin-in-30-contest

The workout program** I’ve designed for our contest is very different from what I normally use in my own fitness program and in training the majority of my clients. This program is a  Full Body training routine! Every workout program has it’s advantages and I believe NOW is a great time for a FULL BODY plan! It’ll provide us some fun, FAST results!

For those of you new to fitness- a “FULL BODY” workout routine simply means that each time you lift weights you address your full body- so you will do exercises for your upper body and lower body all in the same workout.

Personally,  I am at a good point with my fitness MOJO, but I am greedy– I’d like some MORE MOJO!!  Snicker

Over the summer- I’ve been struggling to get in my gym workouts with the chaos of the kids being home and my preference to “play”- I would rather play tennis or go run sprints, than workout in the gym.  In order to find some MOJO for me and my fellow TEAMMATES!!  I put  together a routine that will “shake up” our lifting routine, help us get back into lifting again, give us new insights, allow for muscle gain, and get us some FAST weight loss results!

** You are FREE to follow whatever workout routine you desire during the 30 days, this workout plan is for those who want to try it and those who don’t already have a plan to follow**

Workout:

Workout # DAY #1
“Basics”DAY
Exercises: Chest:
Bench
4sets of x10 reps
Legs:
Squats
4×10
Back:
Pull ups
2xfailure
ABS:
Knee ups
4×25
Crunches
2×15
Rest between sets 1-2 mins between sets

 

Substitutions:

Bench: Push ups, wall push ups, DB Press, Chest press

Squats: Body weight squats, Band Squats, Dumbell Squats, Leg Press, Lunges

Pull ups: Band over hook pull downs, Pull downs, inverted/supine pull ups, DB rows, etc…..

 

Some video links-

http://buffmother.com/video

ATTACHED below this post you will find a downloadable PDF with the first 7 days of workouts

EXAMPLE ACTUAL WORKOUT~
Lifting~ “Basics” DAY#1- full body

Chest:
warm up- push ups 12 reps
Bench
45#x15 (warm up)
95#x 10 x 2sets
115# x 9 x2sets

Legs:
Squats
45×15 (warm up)
95×10
135x3x10

Back:
Pull ups 10, 8

ABS:
Knee ups
4×25 (set 1 after bench, set 2 after squats, set 3 after set 1 of pull ups, set 4 affter pull ups)
Crunches
2×15 (set 1 after set 1 of pull ups, set 2 affter pull ups)

Extras:
play with kids- various activity
Hip lifts, rotation, boxing drills, stationary lunges with butt out, hip thrust, stretching, knee extensions (light- 2sets)- all between lifting sets
Went up to Kingswood Park in Bella vista so the kids could play at the GREAT park there in the shade while DH and I hit TENNIS!  FUN!! We were there for close to 2 hours

 

“Thin in 30” CONTEST Diet :

A lot of results can happen in just 30 days of working out but if you really want to get results you need to FOCUS on your diet also.  For this contest we will have a “Daily Diet Focus” and OVERALL “5&5+” Diet goal:

OVERALL “5&5+” Diet goal:

By “5&5+” I am referring to serving guidelines- let’s put are focus on what TO Eat in a day vs. What NOT to eat:

5 proteins servings daily
AND
5 Fruits and veggies

+Plus FAT = what ever FATS come with those proteins, fruits and veggies (meat fats, dressings, oils, butter, etc…)

Don’t go overboard with “extra fats” and be WISE about your food choices- but PLEASE enjoy your food and fats in moderation. They are good for you and needed for a healthy body! (FYI- this 5&5+ fits perfectly into my hormonal timing diet recommendations for buffing …more info on that is in my books) chef

Like I said- “FOCUS on what we CAN EAT vs. what we can’t- FOCUS on Solutions!!!”

***NOTES ABOUT CARB INTAKE***

5 fruits/Veggies is the goal- CARBS are in many fruits and many veggies

it’s up to you on how few carbs you get in by the selections you make-

In an optimal weight loss “buffing” style diet (the 5-3-3-3)- you’d want about 3 of the choices to be CARB based (like fruit or complex carb veggies like sweet potatoes, etc..) and the other 2 from greens

BUT PLEASE let’s keep this simple! If you focus on 5 Proteins &5 fruit/veggies + the accompanying Fats you will lose weight!

Today’s Diet Focus:

Drink more WATER! Strive for at least 1 gallon a day~ You need water to keep your body hydrated, kidnesy working properly, flush the toxins and fat out of your system.  Also be aware that you need more water to digest protein than any other type of food…so as you up your protein intake you need to up your water intake.

~~~~~~~~~~~~~~~

Let’s get after it and keep our focus!! Consistency is key!!!

Your friend,
Michelle

p.s. Be sure to DOWNLOAD the attached PDF containing all of  week #1’s workouts.

Thin in 30-week 1

No Excuses November!

Be winners, not whiners! “NO EXCUSES November” starts today!!
Here are my stats for today and also the last 2 times I took them for comparison

STATS: dates 8/9/10 compared with 8/25/10 and NOW 11-1-10

Please be sure to take these standard 5 measurements:

1.WEIGHT*: 129 in the evening at 7:30 pm… I was 127 yesterday and 128 the day before /halfway= 124.4 at 4pm /right now at picture time 2pm post workout on empty tummy 127.2 on creatine
2.Bust: 36.5 / 35.5/ 37
3.Waist: 26.5 /25/26.5
4.Hips: 36/ 35 /35
5.Thigh: 19.5 /18.5 /19
*be sure to note your CYCLE DAY also!!! It makes a BIG difference!

More detailed Measurements-

Today’s Date:__8/9/10 vs. 8/25/10 vs. 11-1-10______ height:______5-7 (truthfully 5-6.5)_______ weight:____129 vs. 124.4 _/_127.2_____ age:__35_____

Today’s cycle day- 3 vs. 19 vs. 3

Please list the following measurements:
Bust (around breasts the biggest part):36.5 /35.5/37
Chest- relaxed (just under armpits above breasts with arms down at your sides): 33 / 33 /33
Chest- flexed back and chest (just under armpits with arms down at your sides): 37 / 37.5 /37
Waist- relaxed (the smallest part): 26.5 / 26 /26.5
Waist-sucked in (the smallest part):25.5 / 25 /24.5
Hips (the largest part of your butt): 36 / 35 /35
Shoulders (around the outside of your shoulders with your arms at sides): 41 / 41/ 42
Biceps (relaxed at midpoint of upper arm): 10.5 /10 /9.5
Biceps (flexed at midpoint of upper arm): 11/ 11/ 11
Thigh-mid (about 8” above knee cap): 19.5 /18.5/19
Thigh- upper (about 12” above knee cap):21.5 /19.5/ 20
Calf (about 7” below knee joint): 13.5 /13/13

Caliper measurements
*Tricep:6 / 4 /4
*Thigh:8 /7 /6
*Iliac:3 /2/ 2
Abdomen :8 / 6/ 4

Overall awesome to see I have had a postive trend of fat loss and muscle gain since August

"Sexy in 70" (SX70)- STATS and Pictures

“Sexy in 70” (SX70)- STATS and Pictures DEMO VIDEO


“Sexy in 70” (SX70)- STATS and Pictures -INFO
You will need these stats and photos for your final entry-keep them in a safe place or feel free to post in the Rally Room www.therallyroom.com (our safe and private and women only community!) -please don’t send them in to me until the 70 days are complete.
Please be sure to  take these standard 5 measurements:
  1. WEIGHT*: 123.2 at 6pm after my workout before I ate
  2. Bust: 36
  3. Waist: 26
  4. Hips: 36
  5. Thigh: 19

*be sure to note your CYCLE DAY also!!!  It makes a BIG difference!

Today’s Date:__4/5/10_______ height:______5-7_______     weight:__123_________ age:__34_____
Today’s cycle day- 10
OR….
You can take these detailed ones that show more about muscle gain and fat loss-  the more measurements the better 🙂
Please list the following measurements:
Bust (around breasts the biggest part):36
Chest- relaxed (just under armpits above breasts with arms down at your sides): 32
Chest- flexed back and chest (just under armpits with arms down at your sides): 37
Waist- relaxed (the smallest part): 26
Waist-sucked in (the smallest part):25
Hips (the largest part of your butt): 36
Shoulders (around the outside of your shoulders with your arms at sides): 39.5
Biceps (relaxed at midpoint of upper arm): 10
Biceps (flexed at midpoint of upper arm): 11
Thigh-mid (about 8” above knee cap): 19
Thigh- upper (about 12” above knee cap):19.5
Calf (about 7” below knee joint): 13
Pictures- Aim to produce photos that will be most comparable with the next set of progress photos you take. Photo are best taken in good lighting (during the day), the same suit on, from the same distances and angles, on a light background and in heels. It is best for you to take following poses all full body*:
1.         straight on arms at sides
2.         straight on arms up and flexed
3.         from behind w/arms at sides
4.         behind with arms up flexing biceps
5.         from the side
6.         model or movie star pose- have fun!
* do them both relaxed and flexed. Have fun and SMILE.
Caliper measurements (*these are the ones I like to track on myself and use to calculate my body fat, for further info on body fat measurements here is a link http://www.linear-software.com/online.html)
*Tricep:5
*Thigh:5
*Iliac:3
Abdomen (I do this one for kicks, since I am an apple):6

NOTE~ this is a super detailed STAT list…I like taking a ton because I don’t change much at this point

My Starting pictures:

Sexy in 70

Now is the for Final ENTRY Submission!!!

Now is the for Final ENTRY Submission!!!  If you’ve been following along with our SSS contest this fall, NOW’s the SUBMIT your Final Entry Form
http://blog.buffmother.com/2261/sss-final-entry-form/

Entries are Due 12-2-09 for this round of judging, Here’ s MINE:

#1-Beginning/Ending STATS-

Not much changed in stats, but I am UP 3 pounds- MUSCLE GAIN (which showed in my pics and stat a bit) and my waist is smaller for sure!

Today’s Date:___9-14-09 ; 11-25-09  height:_____5-7________ weight:___126.5; 129  age:__34_____

Today’s cycle day-28; cday 16

Please list the following measurements~
Bust (around breasts the biggest part):37; 36
Chest- relaxed (just under armpits above breasts with arms down at your sides):34; 34
Chest- flexed back and chest (just under armpits with arms down at your sides):36; 36
Waist- relaxed (the smallest part):27;26
Waist-sucked in (the smallest part):25.5; 25.5
Hips (the largest part of your butt):35; 35.5
Shoulders (around the outside of your shoulders with your arms at sides):41.5; 42
Biceps (relaxed at midpoint of upper arm):10; 10
Biceps (flexed at midpoint of upper arm):11.5; 11
Thigh-mid (about 8” above knee cap):19; 18.75
Thigh- upper (about 12” above knee cap):20; 20
Calf (about 7” below knee joint):13; 13

Caliper measurements (*these are the ones I like to track on myself and use to calculate my body fat, for further info on body fat measurements here is a link www.linear-software.com/online.html)
*Tricep:4; 4
*Thigh:6;6
*Iliac:3; 4
Abdomen (I do this one for kicks, since I am an apple):8; 6

#2- Pictures– I need your most dramatic before and after shot.  Please send only 1 of each with your entry.

~Aim to produce photos that will be most comparable with the last set and next set of progress photos you take.

Before pic:

After pic:

Picture link- http://therallyroom.com/index.php?q=gallery&g2_itemId=8226&g2_highlightId=8242

And a little SSS final photoshoot video:

#3-Final Entry Form

Name: Michelle Berger
Address: 902 S. Walton Blvd., Ste. 1-286,  Bentonville, AR 72712
Number of children and ages (it’s okay if you have 0): 4 ages 10, 7, 6, 6
Age: 34
e-mail address: michelle@buffmother.com
Why did you enter the SSS contest by BuffMother? I wanted to lead by example; my goal was to get more fit and to gain muscle

What tactics did you use to stay focused and engaged for the entire 70 days? I did a ton of videos for my SSS video coaching program…a 10 week training program that gives you weekly coaching via a private site www.buffmother.com/videocoaching

I also tried to blog daily in the Rally Room and to comment on everyones blogs! The energy is amazing in the RR!!

How do you feel about your success?  I feel really good!!  I feel like these 10 week have been a journey in my spirit life.  I feel more passionate about my health than I have in quite  a while. That feeling comes from deep within my spriit~ God is the source of my passion and love for life…I want to keep HIM #1!

What obstacles did you have to overcome in order to attain your goals? I have been dealing with recurring bladder/kidney infections.  It was really tough at times to know if I should rest or workout.  I did the best I could with it and I feel healthier each day.  My goal is to stay healthy and never have another UTI!!!

What would you like to tell the world about BuffMother ?  I would like to let everyone know that it’s never too late to increase your fitness, your health and to create your best body EVER.  I also want people to know that success in fitness is not measured by the scale…many of the measurements are not even visual. It’s about being HEALTHY… in mind, body and spirit!

I am very thankful for all of you!!  :bff:

 

Here’s a quick reminder to get in your SSS contest entries!! http://blog.buffmother.com/2261/sss-final-entry-form/

 

Booty workout day~

Booty workout day~
Today Gunner took a ton of photos of me…he did such a GREAT job!
First he did progress pics, then some video of back posing, then workout pics and then ab work pics. We worked hard for over 3 hours. Then we took off to the library. It was the first time we’ve gone since the NEW one opened. It is very nice! Then it was late– already 4:30…and I still need to hit the gym. Here is what I did today with my booty on my mind in about 45 mins:
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

I took progress pics and measurements today too. I have leaned up a bit over the last 2 weeks, lost one pound and my measurements reflect muscle gain and fat loss also!! I am right on track to be VERY ready for my shoot on Friday~

Well gotta get the kids to bed!
Keep up the GREAT focus,
Michelle