Archives

Seek and you will find

I have been SEEKING this year.

Matthew 7:7-8: Ask, and it shall be given you; seek, and ye shall find; knock, and it shall be opened unto you: 8 For every one that asketh receiveth; and he that seeketh findeth; and to him that knocketh it shall be opened.

Looking, thinking, digging deep, praying and truly SEEKING to find what road to take next in my journey.  At this point I have found 2 things-

#1 I need to leave behind some of the old in order to make room for the new
#2 I need to make my life a bit more private by limiting and adjusting my social media

I’ll keep pushing into SEEKING as I am still looking, but at least I can take action on somethings until then.

Workouts this week have been:
Monday: Back, shoulders and some legs @gym +Stretch and Slip-drill Abs
Tuesday: Hills + sprints run outside +Stretch and Bulgarians
Today is Legs!! YAY!! and Shoulder Press

 

HAVE YOU been doing our JUMPSTART CHALLENGE exercises?? I post them daily on social media, just jump in and do them with us!! Also, please comment that you did it when complete.

I have been cleaning all afternoon.  Got my office clean, the entryway floor mopped, and the Christmas tree down!! I have to finish with the workout room.  It need to keep it clean for my clients.  If you would like to train with me here’s more info http://buffmother.com/shop/personal-training/

Life is looking up!
Have a great HUMP DAY!

Love, Michelle

2 days to GO!

2 days

Well I got a BONUS workout of sorts yesterday…I was only planning to run, but DH wanted me to lift with him…so I did :)…I have a had time turning down an opportunity to work out with a HUNK!!

So this is how it went:
5:40pm arrive at gym- note that they now have a 2 hour limit to childcare…which is fine, I am never there longer than that anyway 🙂

r-bike 20 min…talked to a former client/personal trainer there she is going to compete an picks my brain constantly…and is very sweet about it
While waiting for DH to arrive,Run on treaddy:
intervals on odd mins starting at 3 min
9, 10, 10,11, 10, 9 for 2 min, 10, 11.5 and 11.5
my recovery was typically at 8mph

When I was done I was exhausted and the guy next to me said…”I thought your were going to run right off that thing, hee, hee” (he actullly said, hee, hee, LOL 🙂 )

so then we lifted Shoulders:
Military machine:
40×10
50×10
60×10

Freemotion shoulder press
25×20
35×15
45×10

Shrugs on smith
90x10x3

a series of arnolds, and lateral raises
didn’t count just worked hard

bicep curls ez bar
close grip 50×10
wide grip- slow 40x10x2

free motion bicep curls
25×20-way too light
35×20-too light
45×10-hard!

So today is Chest/tri’s and intervals again… After my photoshoot, whoohooo!!!

-Michelle
p.s. after faking it for days…TOM finally arrived today, always on a FRIDAY!! that stink

~~~

2 Days to GO…Support!

BuffMother's picture

Sat, 2012/02/18 – 2:53pm — BuffMother

2 days to go

 

Be Proactive Accept what can not be changed. Happy people don’t waste energy on circumstances beyond their control. Accept your limitations as a human being. Determine how you can take control by creating the outcome you desire – rather than waiting to respond.

4 days to Go!!

4 days to Go!!

Today is wake up call time– are you truly taking control of your life??

Please READ and DO today’s task and workout:

http://therallyroom.com/node/51916

We just have 4 days to go…make it count!

All of your workouts look AWESOME and
your encouragement is so wonderful….Have I ever told you all how
much I LIKE YOU??? I LIKE YOU all a TON!!

I have been working out hard and sticking to my plan, but being bad
about posting my workouts…please forgive me

Here is what I did this week so far:
Sunday Legs
Monday Chest Tri’s run/bike intervals
Tuesday Shoulders, back, biceps, r-bike intervals plus steady state
for a total of 45 min…I thought I was going to die after this!!

Wednesday: legs again…this went much better than Sunday’s workout

Squats
95x20x2
115x15x1
135x10x2

Smith Lunges
50x12x2
70x10x2

Butt Squats one set of 15 @70
Close stance smith squats one set of 20 @70

Walking lunges with 60# bar on back
set 1 24 total steps- then deadlifts with same wt 20 reps

2 sets bulgarians with 30’s- 8,6

set 2 30 total steps- then deadlifts with same wt 20 reps

abductor machine 60x10x2(2nd time with these)
adductor 30x15x1 (i never do these)

Calves
3 sets various machines wts and reps

Leg Press(new machine)
80×25 getting my feet wet here
120×25
180×20
trying to focus on my butt on these…I like this machine very easy on
my back

Then a set of knee extensions….then I saw one of my former clients
and started talking too much So then i decided I was done for the day.

Results: my butt is sore!! HOOORAY!!

Have a super day-
I have a run to do here in a bit.
-Michelle

~~~~

Fun Days!!…4 days to go

BuffMother's picture

Thu, 2012/02/23 – 6:56pm — BuffMother

I have felt really great all week!!  Good energy, good mindset, good focus~ I love it!!

Anyhow, I weighed this morning– 129 still…oh well..still a couple more days left until March 1st–maybe something amazing will happen to get me to my goal, lol!! Despite the scale staying relatively steady, I know I am getting more fit, eating better, feeling better– so what does that scale know anyway?? I still plan to take my pictures this weekend– they will tell more of the true story.

Last night we skipped going to the gym and played softball out in the yard instead.  It was really fun to hit the ball again, see my kids hit and be the pitcher 🙂  And guess what, I am SORE today! all sorts of forearm muscles and core muscle sorness!! AWESOME!! Then today’s leg workout was a bit shorter than I’d like, but the good thing is that we did do it!

#1 List 3- recent items in which someone or something was to BLAME for your failure. Then take responsibility for each by stating “I am Responsible for that ____________(the failure).”

1- blame kids for leaving the kitchen a mess…. “I am Responsible for that teaching my kids and instructing them to do their chores.”
2- blame others for tempting me with “junk food” and “candy”….”I am responsible for what goes into my own mouth, no one but ME!! I can say no thanks!!”
3- blaming lack of time for my lack of runs the past couple weeks “I am responsible for my own schedule, I have the time, I must take the time!”
#2 List 3 recent items in which you had a success. Then, revisit each of those successes and state “I am RESPONSIBLE for my success at _________”

1- I’ve been successful at organizing this 21 day contest….  “I am responsible for my success at being a leader in the 21 days kick the Habit contest”
2- I’ve been successful at crossing off many items on my to do list daily….”I am responsible for the hard work I put in daily and am proud to know I am accomplishing tasks daily that will make my life less stressful, more organized and more enjoyable.”

3- I’ve been successful at encouraging others daily– “I am responsible for helping others to accomplish their goals…i love spreading hope, helpful info and leading by example”

 

Okay…that was a tough task today– being honest like that about failures and success takes some major brain power.

Can you believe this 21 days is almost over??  I can’t wait to do it again!!!

Oh and by the way, I’m doing my 40 days to fit yet again– tons of people signed up for it again yesterday and today– feel free to join in on the fun!!
http://blog.buffmother.com/contest/40-days-to-fit-challenge/

 

Have a great night– I’m going to the store!!

-Michelle

~~~~~

4 Days to Go! Responsibilty

BuffMother's picture

Sat, 2012/02/18 – 2:50pm — BuffMother

4 days to Go!!

Take Responsibility for your failures, your bad habits and your excuses!   Happy people know and understand that they are 100% responsible for their life. They take responsibility for their moods, attitude, thoughts, feelings, actions and words. They don’t BLAME things or PEOPLE for the life they are living.  YOU are in control of your body, your life and your legacy.  Take the time and effort today to make it one without bad habits and full of good habits!!

Your task for today is to…

#1 List 3- recent items in which someone or something was to BLAME for your failure.
Then take responsibility for each by stating “I am Responsible for that ____________(the failure).”

#2 List 3 recent items in which you had a success. Then, revisit each of those successes and state “I am RESPONSIBLE for my success at _________”

 

Today’s workout ideas:

Beginner:  Walk 5 mins, jog 5 mins, walk 5 mins

Experienced:
Lift Legs

 

Leg day-Hamstring focus
Squats- feet 3″ wider than shoulders toes just slightly out
4×10
Dead Lifts (Romanian)
4×10
Walking Lunges
2x15steps
Knee Extensions
4x feet straight 8,6,6,4+ 2 sets toes out x10reps
Leg Curls feet flexed, straight and close
4×10
Calf Raises toes straight- can pair these with lunges
4×10 toes in slightly GO HEAVY!!
Leg press- butt clench
3×25

 

Each day you are getting more successful…press in these last 4 days, make them count!!
You are RESPONSIBLE for your failure or success– choose success!

Your friend,
Michelle

"All-Star" Deb Gray of NE

Deb Gray is an All-Star!!

and she’s competing in just a couple days in the Masters FIGURE division at the NPC Showdown so if you are in the area be sure to go see her!!

I’ve had the honor of getting to know Deb Gray over the past 4 years.  I met Deb for the first time when my client Lisa Staudt was competing in a figure contest in Council Bluffs- the Buff’s Classic. Deb’s youngest daughter was just under a year old at that time and Deb looked like your typical “Mom of 2″….But DEB has proved she is anything but typical!!

She lost all of her baby weight, transformed her body using Hormonal Timing, won several trophies and tiles in NANBF Figure, participated as a testimonial in my Hormonal Timing infomercial and has inspired so many women along the way!!

I love this woman~ She is a true All STAR!

Watch this clip of DEB  on a recent TV morning show!

http://www.facebook.com/video/video.php?v=730186683043

Be sure to “FOLLOW” Deb on her personal Blog at-

http://debgray.blogspot.com/

Deb Gray Before and After

The signature she shares in our Rally Room I just love!!

FIT and FABULOUS is as easy as your ABC’s
“A”-attitude
“B”-believing God is with you
“C”-consistency

Deb Gray’s Transformation Story ( copied from from http://www.completenutrition.com/misc.php?pages_ID=20)
Omaha, NE
Growing up I had always competed in sports. I also enjoyed working out, and that is why I chose to get my degree in Exercise Science. After getting my degree, I started my own business as a personal trainer. I was fortunate to train a wide variety of clients (female, male, young and old from 9 years to 102 years). I did this for 10 plus years, and then decided on a career change. During this time I had my first daughter. What an amazing and emotional experience. You never think you can love someone so much and then love yourself again after gaining 55#s!! I went back to a “not so healthy” quick fix program. Basically I was starving myself and doing tons of cardio. Well I lost weight, but felt awful. I had no energy, was cranky and it seemed to always be hungry!!! Three years later I was pregnant again and told myself I would not gain 55#’s this time, but I ended up gaining over that! I remember the scale at 160 when I was one month along and then looking for the last time with 2 weeks to delivery at 225!! I am not a math wizard, but I had to of gained 65#’s, if not more. Holy smokes, how would I ever loose all that weight? It was about a year after my second daughter’s birth, that a great friend of mine started training for a figure competition. It motivated and inspired me to make a change. I started working out consistently, eating healthy and taking the right supplements. I followed a training program from BuffMother.com, which is an online support resource. I believe it was a combination of everything that helped me to transform and transform quickly. I work out 6 days a week for 45-90 min max and eat 5 small meals a day. I also take the following supplements from Complete Nutrition: No2, Amplify protein, Creatine, Tone, Joint, Complete Woman Vitamin, 3-in-1, Accelelean, Control and glutamine.

This is an example of a day with supplements, diet and workout.
Meal 1:
1 c. oatmeal w/ cinnamon and blueberries
4 egg whites plus 1 whole egg scrambled
Supplements:
Complete Woman Vitamin, Reclaim Joint and Tone, No2, 3-in-1, Accelelean
Workout:
5 min warm up
Assisted pullups 3 x 6-8 reps
Pulldowns: 3x 6
Rows: 4 x 8
One arm at a time pulldown: 3 x 6 each side
Ez bar curl: 4 sets; 2 wide/2 narrow 6 reps
Hammer curl: 3 x 6 reps
Intervals on treadmill: 4 min warm up
8 intervals for 30 sec hard and 90 sec recovery
Total of 20 minutes

Meal 2:
Amplify shake with 2 scoops, 1 teaspoon of peanut butter, 1 teaspoon of glutamine, water and ice; blended

Meal 3:
whole wheat tortilla with canned tuna, mayo, almond and celery
Supplements:
No2, Complete Woman Vitamin, 3-in-1, Accelelean

Meal 4:
grilled chicken breast on spinach salad
Supplements:
Tone and Control

Meal 5:
steak, asparagus with red pepper and sweet potato

Why am I sharing this? I hope I can motivate and inspire others. You might not want to compete, but I believe everyone wants to feel and look better. I started in January of 2008, weighing 165#’s with 25% body fat. With being more consistent with working out, and then really watching my diet and supplements in February my body began to change. After one month I had big transformations, but by the end of May they were huge, in fact I competed and won the Nebraska and Heartland Open figure classes. I weighed 137 with 17% body fat at competition time. It was not always easy, but it has been worth the hard work and effort. I believe you can do it too when you decide to make the choice to change. Deb

Michelle Berger bio

Michelle Berger

Height: 5-7
Weight: 123
Measurements: 34D-24-34
Residence: Bentonville, AR
Credentials: Certified Personal Trainer (NESTA), 4 years of College studying exercise science, nutrition and coaching.

Mission: In 2004 BuffMother! was founded to give every mother the power to believe that they can be Buff after having children!

How BuffMother! Began:
In 4 short years Michelle became the mother to 4 children.  Michelle spent every moment of her days selflessly caring for her family and finding time for her self was impossible.  She was a physical and mental mess: out of shape, over weight, overwhelmed, overstressed, tired, and on the verge of depression.  She was too busy to eat right and the thought of exercise was frustrating and seemingly pointless.  It was then that she hit rock bottom. One day Michelle stood toe to toe looking at her battle scarred body in the mirror: her round face, blood shot eyes, dull lifeless hair, flabby arms, fat stretched out stomach, flat butt and shapeless legs were just a shell of the “looker” she was just 6 years earlier.  Who was this person in the mirror?  Was she a mere slave to the needs of her family?  How was she going to get the true Michelle back? It was then that she decided to prove to herself and everyone else that she could regain control of her body and life.

With the frustration of her recent fitness failures fresh in her mind, Michelle threw out the popular fitness routines and diets. She designed a unique program that addressed her body’s loss of shape, her malnutrition, her hormones and the time constrains now affecting her as a mother. Michelle also learned to treat her workout as her “sanctuary time”; she found an escape from the chaos of her life and time to focus on just herself.  After several months of intense workouts and fierce determination, her plan worked.  She became happier, healthier, more confident, and excited about having the best figure of her life. She was now living proof that it is possible to have a beautiful figure after having children!

Invigorated by her new found life, Michelle’s mission became to share hope with every mother that they too can regain their figures, enjoy their lives and leave a legacy of fitness to their children. Using herself as inspiration along with the methods of her unique fitness program, she founded her company BuffMother!   She now impacts mothers from all 50 states, Canada and 16 countries around the world!  Michelle’s mission is to help every mother by being a role model, teacher, motivator, advocate and friend.

Michelle would love to inspire and motivate women at your upcoming event

Photos courtesy of Michelle Berger at Buffmother.com
Click on the image to enlarge

Inspirational Speech Topics:

  • You can be Buff after having children, even Twins!
  • How to stay motivated and never miss a workout again!
  • You are in control: Believe you have the power to change your body, life and legacy
  • “Youth beauty” fades but “Buff Beauty” lasts a lifetime
  • Create a Health Legacy in your family
  • Team BuffMother! We need each other!
  • Prayers of a BuffMother!
  • How to take time for yourself

Training Speech Topics:

  • Workout smarter not harder- Muscle burns fat and keeps you looking younger!
  • Mommy 6 packs are possible- even after a c-section!
  • Housework Fitness-set the timer and get after it
  • Don’t ever underestimate your body’s potential, it is an amazing machine!
  • Where to start after pregnancy or years of not working out

Nutritional Speech Topics:

  • Steps to a healthier diet for you and your family
  • 5-4-3-2-1 BuffMother! Diet
  • How proper nutrients can affect your body, energy and appearance
  • Has pregnancy left you protein deficient?
  • Body Builders are not the only ones who benefit from protein powder

If you are interested in utilizing Michelle’s motivational speaking, guest apperance or modeling services please contact Michelle Berger by email: michelle@buffmother.com

Michelle’s Sample Workout Week
Monday: Legs and Butt and ABS
Tuesday: Back, Bi’s and Shoulders 20-25 min. of intervals after lifting
Wednesday: Chest and Tri’s and ABS 20-25 min of intervals after lifting and ABS
Thursday: Legs and Butt and ABS
Friday: Off
Saturday: Back, Shoulders and Bi’s
Sunday: Chest and Tri’s 20-25 min. intervals and ABS (at home )*Michelle-can you omit double line space
I make sure to warm up for 10 min. before lifting and make sure to work on my flexability between sets. Each workout lasts around an hour and if I need an extra day off I take it. I generally lift 5-6 days a week and make sure to do intervals 3 or 4 times a week. Consistency in lifting is the key to getting buff!

A Word on Supplements:
In regards to my success in a figure competition world, that is filled with the use of illegal supplements: I do not use anything illegal to enhance my physique or increase my performance capabilities, I am natural! I do take some sports supplements that have been proven safe and effective for anyone to consume. Some of those include: l-glutamine, l-lysine, l-tyrosine, creatine, NO2 products, CLA, flax seed oil, St. John’s Wart, caffine, whey protein, sugar free Red Bull, Lubriflex, etc. Exactly what I take depends on how I feel and what I am trying to accomplish. There is a lot of money wasted on sports supplements that are ineffective, so do your research before purchasing anything.

Michelle Berger – Personal Trainer and Fitness Model
Buffmother.com
michellemberger@sbcglobal.net

Critical bench interview

Michelle Berger – Buff Mother
Michelle Berger - Buff MotherOfficial Web site

www.buffmother.com

Michelle Berger Bio

Michelle will not surrender until every mother believes that they too can be a BUFFMOTHER!

STATS
Height: 5-7
Weight: 123
Measurements: 34D-24-34
Age: 30
Residence: Bentonville, AR (home of Wal-Mart)
Credentials: Certified Personal Trainer (NESTA), 4 years of College studying exercise science, nutrition and coaching.

Mission: In 2004 BuffMother! was founded to give every mother the power to believe that they can be Buff after having children!

How BuffMother! Began:

In 4 short years Michelle became the mother to 4 children. Michelle spent every moment of her days selflessly caring for her family and finding time for her self was impossible. She was a physical and mental mess: out of shape, over weight, overwhelmed, overstressed, tired, and on the verge of depression. She was too busy to eat right and the thought of exercise was frustrating and seemingly pointless. It was then that she hit rock bottom. One day Michelle stood toe to toe looking at her battle scarred body in the mirror: her round face, blood shot eyes, dull lifeless hair, flabby arms, fat stretched out stomach, flat butt and shapeless legs were just a shell of the “looker” she was just 6 years earlier. Who was this person in the mirror? Was she a mere slave to the needs of her family? How was she going to get the true Michelle back? It was then that she decided to prove to herself and everyone else that she could regain control of her body and life.

With the frustration of her recent fitness failures fresh in her mind, Michelle threw out the popular fitness routines and diets. She designed a unique program that addressed her body’s loss of shape, her malnutrition, her hormones and the time constrains now affecting her as a mother. Michelle also learned to treat her workout as her “sanctuary time”; she found an escape from the chaos of her life and time to focus on just herself. After several months of intense workouts and fierce determination, her plan worked. She became happier, healthier, more confident, and excited about having the best figure of her life. She was now living proof that it is possible to have a beautiful figure after having children!

Invigorated by her new found life, Michelle’s mission became to share hope with every mother that they too can regain their figures, enjoy their lives and leave a legacy of fitness to their children. Using herself as inspiration along with the methods of her unique fitness program, she founded her company BuffMother! She now impacts mothers from all 50 states, Canada and 16 countries around the world! Michelle’s mission is to help every mother by being a role model, teacher, motivator, advocate and friend.

Michelle Berger Fitness Model

Michelle would love to inspire and motivate women at your upcoming event:

Inspirational Speech Topics:

· You can be Buff after having children, even Twins!
· How to stay motivated and never miss a workout again!
· You are in control: Believe you have the power to change your body, life and legacy
· “Youth beauty” fades but “Buff Beauty” lasts a lifetime
· Create a Health Legacy in your family
· Team BuffMother! We need each other!
· Prayers of a BuffMother!
· How to take time for yourself

Michelle Berger Training Speech Topics:

· Workout smarter not harder- Muscle burns fat and keeps you looking younger!
· Mommy 6 packs are possible- even after a c-section!
· Housework Fitness-set the timer and get after it
· Don’t ever underestimate your body’s potential, it is an amazing machine!
· Where to start after pregnancy or years of not working out

Nutritional Speech Topics:

· Steps to a healthier diet for you and your family
· 5-4-3-2-1 BuffMother! Diet
· How proper nutrients can affect your body, energy and appearance
· Has pregnancy left you protein deficient?
· Body Builders are not the only ones who benefit from protein powder

If you are interested in utilizing Michelle’s motivational speaking, guest apperance or modeling services please contact Michelle Berger by email:
michellemberger@sbcglobal.net

Michelle’s Sample Workout Week

Monday: Legs and Butt and ABS

Tuesday: Back, Bi’s and Shoulders 20-25 min. of intervals after lifting

Wednesday: Chest and Tri’s and ABS 20-25 min of intervals after lifting and ABS

Thursday: Legs and Butt and ABS

Friday: Off

Saturday: Back, Shoulders and Bi’s

Sunday: Chest and Tri’s 20-25 min. intervals and ABS (at home )*Michelle-can you omit double line space

I make sure to warm up for 10 min. before lifting and make sure to work on my flexability between sets. Each workout lasts around an hour and if I need an extra day off I take it. I generally lift 5-6 days a week and make sure to do intervals 3 or 4 times a week. Consistency in lifting is the key to getting buff!

A Word on Supplements:

In regards to my success in a figure competition world, that is filled with the use of illegal supplements: I do not use anything illegal to enhance my physique or increase my performance capabilities, I am natural! I do take some sports supplements that have been proven safe and effective for anyone to consume. Some of those include: l-glutamine, l-lysine, l-tyrosine, creatine, NO2 products, CLA, flax seed oil, St. John’s Wart, caffine, whey protein, sugar free Red Bull, Lubriflex, etc. Exactly what I take depends on how I feel and what I am trying to accomplish. There is a lot of money wasted on sports supplements that are ineffective, so do your research before purchasing anything.

A Special Note of Thanks:

I am so thankful to Jesus Christ who is my Savior and Lord. He has filled me with a love for helping others. I lean on him daily for my strength and I know that aspiring to be a light in the darkness is His calling on my life!

“For nothing is impossible with God” -Luke 1:37

Michelle Berger Pics

Deb Gray is a SUPER HERO!!

Deb Gray is a SUPER HERO!! and she’s competing in just a couple days in the FIGURE division  at the  NANBF Natural Kansas City Golds Classic...so if you are in the area be sure to go see her!! You’ll be blown away by her super hero powers~ Please leave a comment here to CHEER her on! I’ll be sure she sees it prior to her contest Saturday!

I’ve had the honor of getting to know Deb Gray over the past 3 years.  3 years ago I met Deb for the first time when my client and DEB’s best friend was competing in a figure contest in Council Bluffs- the Buff’s Classic.  Deb’s youngest daughter was just under a year old at that time and Deb looked like your typical “Mom of 2″….But DEB has proved she is anything but typical!!

She lost all of her baby weight, transformed her body using Hormonal Timing, won several trophies and tiles in NANBF Figure, participated as a testimonial in my Hormonal Timing infomercial and has inspired so many women along the way!!

I love this woman~ She is a true SUPER HERO !  …Please do me a favor and leave a comment here to CHEER her on!  I’ll be sure she sees it prior to her contest Saturday!

Deb Gray Before and After

The signature she shares in our Rally Room I just love!!

FIT and FABULOUS is as easy as your ABC’s
“A”-attitude
“B”-believing God is with you
“C”-consistency

Deb Gray’s Transformation Story ( copied from from http://www.completenutrition.com/misc.php?pages_ID=20)
Omaha, NE
Growing up I had always competed in sports. I also enjoyed working out, and that is why I chose to get my degree in Exercise Science. After getting my degree, I started my own business as a personal trainer. I was fortunate to train a wide variety of clients (female, male, young and old from 9 years to 102 years). I did this for 10 plus years, and then decided on a career change. During this time I had my first daughter. What an amazing and emotional experience. You never think you can love someone so much and then love yourself again after gaining 55#s!! I went back to a “not so healthy” quick fix program. Basically I was starving myself and doing tons of cardio. Well I lost weight, but felt awful. I had no energy, was cranky and it seemed to always be hungry!!! Three years later I was pregnant again and told myself I would not gain 55#’s this time, but I ended up gaining over that! I remember the scale at 160 when I was one month along and then looking for the last time with 2 weeks to delivery at 225!! I am not a math wizard, but I had to of gained 65#’s, if not more. Holy smokes, how would I ever loose all that weight? It was about a year after my second daughter’s birth, that a great friend of mine started training for a figure competition. It motivated and inspired me to make a change. I started working out consistently, eating healthy and taking the right supplements. I followed a training program from BuffMother.com, which is an online support resource. I believe it was a combination of everything that helped me to transform and transform quickly. I work out 6 days a week for 45-90 min max and eat 5 small meals a day. I also take the following supplements from Complete Nutrition: No2, Amplify protein, Creatine, Tone, Joint, Complete Woman Vitamin, 3-in-1, Accelelean, Control and glutamine.

This is an example of a day with supplements, diet and workout.
Meal 1:
1 c. oatmeal w/ cinnamon and blueberries
4 egg whites plus 1 whole egg scrambled
Supplements:
Complete Woman Vitamin, Reclaim Joint and Tone, No2, 3-in-1, Accelelean
Workout:
5 min warm up
Assisted pullups 3 x 6-8 reps
Pulldowns: 3x 6
Rows: 4 x 8
One arm at a time pulldown: 3 x 6 each side
Ez bar curl: 4 sets; 2 wide/2 narrow 6 reps
Hammer curl: 3 x 6 reps
Intervals on treadmill: 4 min warm up
8 intervals for 30 sec hard and 90 sec recovery
Total of 20 minutes

Meal 2:
Amplify shake with 2 scoops, 1 teaspoon of peanut butter, 1 teaspoon of glutamine, water and ice; blended

Meal 3:
whole wheat tortilla with canned tuna, mayo, almond and celery
Supplements:
No2, Complete Woman Vitamin, 3-in-1, Accelelean

Meal 4:
grilled chicken breast on spinach salad
Supplements:
Tone and Control

Meal 5:
steak, asparagus with red pepper and sweet potato

Why am I sharing this? I hope I can motivate and inspire others. You might not want to compete, but I believe everyone wants to feel and look better. I started in January of 2008, weighing 165#’s with 25% body fat. With being more consistent with working out, and then really watching my diet and supplements in February my body began to change. After one month I had big transformations, but by the end of May they were huge, in fact I competed and won the Nebraska and Heartland Open figure classes. I weighed 137 with 17% body fat at competition time. It was not always easy, but it has been worth the hard work and effort. I believe you can do it too when you decide to make the choice to change. Deb

June 1st- Legs w/DH!!

June is I Believe MONTH!!

Okay, I am on it!! I bought myself a nice new 5 subject notebook last night and feel super organized because of it. I’ve had several notebooks that I’ve filled over the past couple years with all sorts of GREAT ideas…many of which have become reality- like me becoming an National level figure competitor, becoming a highly sought after personal trainer (both in the gym and online), BUFFMOTHER.com becoming a Reality, the RR being a super cool place, etc….
I guess my point in telling you this, is that you need to focus on what the solutions are to what you want. That’s what I do in my notebook…I write lists, make plans, dream, pray, etc…I essentially focus on the solutions that will make me successful in all areas of my life. Make it a habit to focus and give energy to the things you want in life!

I just got home from my workout~ I can tell I’ve been working out HARD!! the last few days…my body is a bit tired and sore, but I LOVE IT!! I KNOW it is changing into the body I want for my B-day!!

Legs w/DH
r-bike 5 min
squats
45×10
95×10
135×10
155x10x3

Deads
romainian 135×10
conventional 135×10- been a while on these…I plan to keep them in my leg workouts over the next month and UPPP the weights

Leg extensions
110×10,130×10, 150×10

Walking lunges
30’sx15x2

Seated calves
90×10

Leg curls
70×10
80x10x2

Rotarty calf
150×25
210x15x2

and can you believe it NO ABS today(at least not directly Eye-wink ) – I am sore in my core!

Have a super BELIEF filled DAY!!

Love,
Michelle

Belief quote for the day:
“To accomplish great things, we must not only act, but also dream; not only plan, but also believe.” -Anatole France

Thrursday’s Bonus workout!!


Well I got a BONUS workout of sorts yesterday…I was only planning to run, but DH wanted me to lift with him…so I did Smiling…I have a had time turning down an opportunity to work out with a HUNK!!

So this is how it went:
5:40pm arrive at gym- note that they now have a 2 hour limit to childcare…which is fine, I am never there longer than that anyway Smiling

r-bike 20 min…talked to a former client/personal trainer there she is going to compete an picks my brain constantly…and is very sweet about it
While waiting for DH to arrive,Run on treaddy:
intervals on odd mins starting at 3 min
9, 10, 10,11, 10, 9 for 2 min, 10, 11.5 and 11.5
my recovery was typically at 8mph

When I was done I was exhausted and the guy next to me said…”I thought your were going to run right off that thing, hee, hee” (he actually said, hee, hee, LOL Smiling )

so then we lifted Shoulders:
Military machine:
40×10
50×10
60×10

Freemotion shoulder press
25×20
35×15
45×10

Shrugs on smith
90x10x3

a series of arnolds, and lateral raises
didn’t count just worked hard

bicep curls ez bar
close grip 50×10
wide grip- slow 40x10x2

free motion bicep curls
25×20-way too light
35×20-too light
45×10-hard!

So today is Chest/tri’s and intervals again… After my photoshoot, whoohooo!!!

-Michelle