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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….

Michelle’s DETAILED workout POA~ SSS Wk 01

SSS week 01- Michelle’s DETAILED workout POA

Michelle’s DETAILED workout POA (PLAN OF ATTACK):

HI all~ I just thought I’d lay out my workouts here for week 01 of the SSS~ I am using the EXPERIENCED training program and will be starting with my buffing phase….

Buffing Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1- abs between sets, very short recovery, no more than 1 min Lift Chest/Tri’s Intervals Lift Lower Body

ABS

Lift Back, Shoulders and Biceps Intervals Intervals
ABS
Lift Chest/Tri’s Intervals Active rest- Hike off

Monday-

Chest/Tri workout and Intervals:

(Check out this link–I’ve video taped the entire workout for you!!)

Bench Press OR Chest press
3×10
Push Ups
3×10-15 (not quite failure but hard)
Incline Flys
3×8-10
Tricep Extensions
3×8-10
Tricep kickbacks
3×8-10

INTERVALS-

I’ll run outside for these using a watch to time myself.  I run the entire time, varying the speed from slower (easy) to faster (harder).  You may want to start with a walk/run combo :)

“Buffing”Phase :
3 min. warm up
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
4min. cool down
This is 20 min total: 7 hard min. total

Tuesday-

Lower Body and ABS:

Squats
3×10
Bulgarians
3×10-hams/quads
Dead Lifts- Romanian
3×10-hams
Knee Extensions
3×10- quads
Leg Curls
3×10- hams
Walking Lunges
2×10-15 -butt. Focus on using front leg for movement
Calf Raises
3×10
Daily CORE- during rest between higher rep sets or post intervals
Knee Ups on bench or roman chair
3x15front/5side/5side ABS
Old School sit ups
3×25 ABS
Crunches on ball
3×15/5/5 ABS
Reverse crunches
3×25
Cats
3x5reps of 5 seconds ea tummy/back

Wednesday-

Lift Back, Shoulders and Biceps Intervals:

One arm bent over DB lat rows
3×10
Lat Pulls
3×10
Rows-rhomboids
3×10
Military Press-shoulders
3×10
Lateral/ Front/ bent over Raises
21′s–3×7 Shoulders (do as a circuit 7lat, 7front, 7bent over, rest)
Bicep dumbbell Curls
3×8-10 -biceps
Daily CORE- during rest between higher rep sets or post intervals- **SEE MONDAY**

and Intervals:
Elliptical or STAR-MILL or Bike
*See Monday for detailed instruction*

Thursday-
Intervals:
Run outside
*See Monday*

Friday-
SAME AS MONDAY

Saturday-
ACTIVE REST…I will be working outside, planting more trees

Sunday- OFF
Rest and make POA for nest week

Halfway Point: Fresh Start

I took the 2 weekend days OFF of official workouts.  Today is a fresh start…

Here’s my plan of attack (a modification of the workout listed in the SSS week #6 post)

Monday and Thurs:

Chest/Triceps and intervals plus 20 mins extra cardio

CHEST, TRICEPS

Paired circuit #1- Chest Press or Bench Press 3×6-8 Tricep Extensions 3×6-8

Paired circuit #2- Incline DB flys 3×6-8 Tricep bench dips 3xfailure

Paired circuit #3- Flat bench flys 3xfailure (10 rep range) Tricep kickbacks 3xfailure (10 rep range)

Paired circuit #4- Knee Ups-to failure 2-3 sets Crunches 3×15 slow

INTERVALS: see Tuesday for interval format~ opt for NON-impact type (elliptical, bike, stairmaster, etc) +20 mins additional steady cardio after intervals…move to another mode if bored

 

Tues and Friday:

Legs, Abs and 20 min cardio

LEGS

Paired circuit #1- Squats 4×6-8 Calf raises 4×6-8 2 sets toes in, 2 sets toes out

Paired circuit #2- Plie Butt Squats 3×8-10 Walking Lunges 3×15

Paired circuit #3- Knee Extensions- toes out a tish 4×6-8 Leg Curls 4×6-8 Paired circuit #4- Dead Lifts 2-3×8 Laying side leg lifts 2-3×25

Paired circuit #5-ABS~ Knee Ups- to front and sides Lower Back Extensions

20 min cardio- example: walking on incline on Treadmill

And some more abs~

Paired circuit #6- hands on hammies sit ups -2 sets to fail knee ups on roman chair-2 sets to fail

 

Wednesday and Saturday:

Back/Sh/Biceps and Intervals

BACK, BICEPS, SHOULDERS

Paired circuit #1- Pull-ups (negatives 5sec) 3×6-8 Upright rows 3×8-10

Paired circuit #2- Rows 3×6-8 DB Bicep curls 3×6-8

Paired circuit #3- Lat pull downs 3×6-8 one arm at a time lateral raises 3×6-8

Paired circuit #4- Standing DB Military 3xfailure (10 rep range) Crunches 3×15 slow

Paired circuit #5- ez bar bicep curls 3×5-6 Knee Ups- to front and sides

Intervals-immediately after lifting- running on treadmill @2%incline 3 min. warm up 1 min. hard 1 min. easy 1 min. hard 1 min. easy 1 min. hard 1 min. easy 1 min. hard 1 min. easy 1 min. hard 1 min. easy 1 min. hard 1 min. easy 1 min. hard 4min. cool down This is 20 min total: 7 hard min. total

Sunday= OFF DAY.

 

Saturday, I kept busy outside I brush hogged and trimmed trees.

Then yesterday accidentally spent the day painting our chicken coop. I say accidentally because the painting started with a job to paint the new garbage bin, then my DD wanted to paint something.  I said what about the finishing the coop but we didn’t have enough paint to complete it so we “started over” with some better outdoor paint.  4 hours later we were finally done.  At least now it should weather better and we are more ready than ever to get some laying hens.

Part of the reason for the 2 off days this weekend is due to my hips bothering me.  My pelvis, lower back and sciatic were very achy/sore this weekend.  I am pretty sure it was a combo of ovulation and doing a too hard of a hills run on Friday the day after a very hard leg day.  It feels some better today, so hopefully a run this afternoon will be therapeutic and relatively pain free. I may need to get in for a massage soon– it really does help!

I’m excited but dreading this week’s bikini challenge.  I do feel like I’ve made progress in the first half of the SSS but not as much as I would have liked…Time to kick it in the final 5 weeks!!  I really do need to be better on my diet consistency.  I’m trying hard to keep items that my blood test showed I am sensitive to: gluten, dairy, sugar, peanuts/almonds and corn out of my diet.  Which means a lot of items are off limits! A few other items that I registered slightly allergic/sensitive to are chicken, turkey and lettuce/cabbage type veggies– those I’ll keep in in moderation, but I have noticed ill effects when I eat them.

One thing I’ve really been enjoying are eating raw carrots daily– they do me good!  I am also very proud that I’ve been drinking my coffee black for the past several days, A FIRST for me!

I realized yesterday that for the first time since SEPTEMBER I am not overbooked!  With no 90 day contest or MOVIE commitment, My time is once again my own…it’s a good feeling to not have external expectations and time investments placed on my shoulders!

I’m going to take this day to organize and accomplish some of the “To Do’s” that have been put on hold for months.  AHHHH it will feel good!!

Let’s have a great week #6!!

-Michelle

P.S. don’t forget to do your half way report this week and if you are up for it take a set of pics and stats too!!

Focus on your STRENGTHS!

HI Ladies!! I have got to say that week #1 of our contest has been AMAZING!! There are so many new faces that I’m having a hard time keeping track   I know that within a few weeks, I’ll have a better understanding of who each of you are… So please keep posting, so that we all can get to know each other more. 🙂

I ran across a great quote the other day- “Your fully exploited strengths are of far greater value than your marginally improved weaknesses.”- Andy Stanley

It’s so true!! What are your strengths? focus on them and use them!!!

 

My personal week #1 started off GREAT.  But, by Wednesday I knew I was a bit sick.  I still pushed through it to keep my mojo rollin’, but I expect to have a much better week #2!! Thanks everyone for your well wishes, I’m on day 3 of my z-pack today and already feeling much better!!!

Here’s my consistency report:

http://www.teambuffmother.com/topic/consistency-

Weekly Consistency Report

How many weight workouts did I complete last week:

M: runHills + back T: chest tri + full body weight workout w/client

Wednesday: OFF,

Thurs: took pics, stats, video boosting wo’s +a short run(buring lungs!!) then legs F: tiny upper on fri – started Z pack Saturday: light hiking outside

Basically 5 ish, workouts

How many intervals training sessions did I complete last week: Hills monday, bike 13mins on fri, short run on thurs prior to legs (burning lungs); light hike Sat

Only 1 true interval workout- the other stuff “counts” a bit

How many days of the week did I workout: 5

What obstacle did I overcome in order to get it done? Being sick Who did I encourage this week? Loads of people, but specifically my acting coach KIM

MY POA (Plan Of Attack!!!!) for this week #2- Date:1-27-14
What is my main goal this week with my workouts? regain energy from being sick; keep joints healthy

What is my main goal this week in my diet? Keep it clean no chips! and focus on drinking water!!

antibiotics are very dangerous to lift heavy on because they attack the good bacteria found in your Joint’s lubrication system.  If you are on a antibiotic, be VERY careful in your lifting so that you don’t injure your ligaments, tendons and joints.

How do I see my workouts shaping up this week? Sunday: run outside I’ll be careful with this, but it’s sunny and 60+!!

Monday: on antibiotic  (

antibiotics are very dangerous to lift heavy on because they attack the good bacteria found in your Joint’s lubrication system. If you are on a antibiotic, be VERY careful in your lifting so that you don’t injure your ligaments, tendons and joints.

and long day for work, just light lifting (buffing workouts from book- get on video) Tuesday:  On antibiotic Another BUSY work day– Interval run only Wednesday: Return to REAL workouts~ Legs Thursday: Back/Shoulders/biceps + intervals Friday: Chest/triceps Saturday: Legs Sunday: off or maybe a run??

That may be a bit of an aggressive POA, but I tried to  make it “do-able”…we’ll see.

As I mentioned today is gorgeous outside, so I must get off this computer now and get into the sunshine again today. I was out in it yesterday and I KNOW it’s helping me feel better!!

Your friend, Michelle,”Ellie” Berger

 The Key to your Motivation is to Encourage others!

Consistency!

The ONLY way you are going to see results in your diet and fitness efforts is through CONSISTENCY!  One of the main reasons Hormonal Timing and TEAM BuffMother work is because they help you stay more CONSISTENT!  Try using this “Weekly Consistency Report”– it’s easy to copy+paste into your blog posts every weekend to help you stay consistent! Be Accountable to yourself!

 

 

Weekly Consistency Report

How many weight workouts did I complete last week: How many intervals training sessions did I complete last week: How many days of the week did I workout:

What obstacle did I overcome in order to get it done? Who did I encourage this week?

 

 

MY POA (Plan Of Attack!!!!) for this week #___________- Date:___________
What is my main goal this week with my workouts? What is my main goal this week in my diet?

 

How do I see my workouts shaping up this week?

Monday: Tuesday: Wednesday: Thursday: Friday: Saturday: Sunday:

The Key to your Motivation is to Encourage others!

www.BuffMother.com

RESET!

HI! So…I’ve missed you! BUT, I needed to reset my addiciton to the computer. I have this thing where I get “sucked in” and end up spending countless unproductive hours on the computer. From time to time a taking a BREAK from it entirely really helps get me back to being in BALANCE with it all.

I’m still trying to formulate my plan of attack for the year and my RESOLUTIONS. I’m feeling a bit of “growing pains” in my life right now– having to let go of some fun goals and replacing them with other more challenging ones. I’m trying to figure it out….

Workouts have been good since I got back from Tampa. Saturday I did Leg, Sunday I did Chest and Yesterday I was too sore to hardly move! I took the day off, but did manage to set up a shooting range and shoot a couple rounds of my hand gun 🙂

Then today I felt the urge to workout early- I was in my gym at 8:40 am! That’s REALLY EARLY for me to workout. I did a Back workout and 20 mins on bike.

Anyhow, Travis took a vacation day today…so I’ve gotta go for now. We may head to the LIVESTOCK AUCTIONS…never been there before– should be interesting!

I’ll be back later to catch up with you!

Love, Michelle

michelle011712

28 days of Christmas: Day 11

XMAS Day 11: Today is  another day off of official workouts.  Today would be a good day for a walk, easy run, a game of tennis, a yoga workout, etc…

You should also take at least 5 mins out of your day to look a the week ahead.  We are getting closer to the Christmas!!!  2.5 weeks are left for you to see results, are you making progress?? what do you need to do this week to keep your mojo going?

Fri-Lower body +ABS
Sa-Upper body +ABS+ Intervals
Sun- OFF~
Mon- START PHASE 2~ Lower body +ABS
Tue-Upper body +ABS+ Intervals
Wed- “off” day
Thurs- BONUS workout- run

What is your plan of ATTACK?  POA~mine is to really kick it in regarding my workouts~!  I am also going to focus hard on getting in at least 125g’s (because my goal weight is 125) of protein each day!

-Michelle

ONE TASK!

Whew!! what a week!!  It flew by…I can’t belive it’s already SUNDAY and time to make another PLAN OF ATTACK. Lots of factors to juggle this week with the kids being back home and Gunner’s Birthday on Thursday, but I know if I can focus on ONE TASK at a time I can do it!!  I’ve really been trying to limit my multi-tasking…I am addictied to multitasking- which causes my ADD to go into overdrive!  The plan will be for me to do ONE TASK daily off my nasty,  procrastination filled, do not want to, “to do” list.

My Daily goal is 3 fold-

1- complete my workouts

2- complete that ONE TASK

3- stay HAPPY!!

I knew it would be very difficult to stick to last week’s plan– so I’m not too distraught over the fact I didn’t get in all of my workouts – BUT I am very happy that I did get in the ones I did–(I did lift 3 times and ran 3 times). The workouts I got in last week kept my MOJO and  it means I won’t be in “start over” mode this week!!  Onward and upward towards my August goals!! (FYI- my goal is to be able to consistently lift 6x’s a week come August!!)

the POA for this week is as follows (2nd week of Boosting):

  • Sunday- Upper body lifting (push/pull) and running- GYM workout
  • Monday- Leg workout + 20 mins on bike- HOME workout
  • Tuesday- Chest/Tricep/Abs + running – GYM workout —  Kid’s hair cuts, shopping trip to Bentonville
  • Wednesday- Back/Shoulder/Biceps lifting workout + 20 mins cardio on bike or elliptical- GYM workout
  • Thursday- just running- HOME workout—Gunner’s 13th Birthday
  • Friday- Legs- GYM workout-Gunner want’s to go play airsoft with friends for b-day
  • Saturday- Upper body push/pull and running- HOME workout
  • Sunday- off
    TOTALS- 5 lifting workouts; 4 runs; 2x 20 mins extra cardio; 3 HOME workouts; 4 GYM workouts

Let’s have an amazing productive week!! Time to show “SUMMER” that we can still accomplish a lot despite its sweet fun distractions, lol!!

Love ya,

Michelle

How to WIN the “Shine in 49” Contest (day 3)

Winning!! ~ how to win “Shine in 49” (day 3)

I am a competitor, I don’t enter into a contest without the determination to actually win it! In order to win, we must begin with the end in mind– that’s part of why I encouraged you to journal earlier this week and why I am sharing the final entry form with you today:

Shine in 49 ENTRY FORM

Read it so you can BEGIN with the END in mind.

I challenge you take the next 7 weeks and work your hardest so that you can attain a body that SHINES with confidence!!

Contest Prizes*:
1st Place– an 8 week MIRACLE 8 Customized online training program with Michelle Berger, BuffMother (worth $2000)!! PLUS “The Royal Treatment”~ you get all of my products FREE for an entire year~ Books, supplement, shirts, video coaching and the Rally Room!

2nd Place– The Royal Treatment~ you get all of my products except customized online training for FREE for an entire year~ Books, supplement, shirts, video coaching and the Rally Room!

FINALISTS= anyone who submits a complete final entry- you will get a FREE “BuffMother!” shirt

Judging:
A panel of 5 judges (leaders in Team BuffMother) will pick their top 3 picks for the WINNER based on participation, results, attitude and the “light” shining within. Each judges picks will be put on a piece of paper (15 little pieces of paper) will be placed in a hat and the winner drawn from there.

Suggested Optional Participation:

  • Be an active member of the Rally Room (the judges of the contest are Rally Room leaders, so the more “visible” to them you are the better chance you have at winning)
  • Consider joining our TEAM BuffMother Facebook group:
  • Blog your progress and encourage others in the contest (a great place to do this is in the Rally Room )
  • Weekly post your POA (plan of attack) for the next week
  • Weekly do your best to participate in the “weekly MINI challenge”

Each and every one of you CAN WIN this Contest~ Please participate and let’s enjoy the synergy of TEAM BuffMother! working together towards being continually FOCUSED on being our BEST!!!!

Shine in 49 ENTRY FORM– Once the 49 day contest is complete….please submit this word document  along with your stats and photos to michelle@buffmother.com.

This is the information the judges will receive and will judge you upon~ so do your best- SHINE!!!
Here’s a awesome video that give you an insight into what the judges are looking for in a WINNER:

P.S.  WE HAVE A CONFERENCE CALL @ NOON CENTRAL TIME TOMORROW–
CAN YOU PLEASE COMMENT WITH TOPIC IDEAS/?’s  that you’d like me to address.
Thanks!!!

 

Team Atmosphere = Energy! Day 21/70

I am so exctied at how well this past 2 weeks of Boosting went for me. Despite having horrible weather, I got in a ton of stellar workouts and did relatively well on my diet!! This SSS contest has really been what I needed~ I am so inspired and energized by everyone else’s effort!! WOW!! it’s so fun to have such an amazing TEAM Atmosphere, thanks!!!

My poa for the week is:

Buffing!! start weight 132 on cycle day 5- goal is 127 by the end of buffing phase- I plan to stay on creatine and NOXS but clean up my eating and add in more running/cardio during the next 2 weeks. I will keep up my goal to lift 5-6 days a week.

M- legs and abs
T- run outside, back, sh, biceps, abs
W- chest/Tris/ intervals (non running)- Travis’ birthday!!!
Thurs- run
Fri-leg and abs
Sat- upper body and run
Sun- football practice

Have you made your plan of attack for the week??

Let’s get after it!!!

-Michelle

P.S. Please be sure to check in with your progress by commenting on the following blog post please:

http://blog.buffmother.com/2357/how-ya-doin/

And don’t foget….this week’s Mini-Challenge is NO DAIRY~