Archives

All about preparation– SSS: week 00

HI!! The info contained in this post is RELEVANT for anyone wanting to become fit and healthy!! Even if you are not in our upcomming contest you will find the info very helpful!!

For those of you IN the CONTEST~ Just a quick reminder: “The contest HAS NOT STARTED YET”…  That’s why I’ve titled this Week 00..this week is all about preparation.  PLEASE INVITE others to join you!!  Go to www.BuffMother.com to sign up!!

Thanks again for  joining the SuperStar Success contest~ I’m excited for you to transform your body, mind and spirit over the next 70 days!

Here’s a coaching video that talks about PREPARATION:

**Please comment on the YOU TUBE VIDEOS  they are highly appreciated**

Prepping to start on a fitness journey takes the right mindset…. So let’s take this week to focus on getting READY~!!
I’ll be sending you several emails over the next few days with content to assist you in your preparation.

The goal of this Super Start Success contest is to keep you CONSISTENT so that you can attain Success!

To get READY I’d like you to start with  the following 2 tasks:

1.  Go shopping and the entire time think~”Protein and GREENS”

Stock up on good healthy proteins items like:

  • Chicken,
  • Turkey,
  • Roast,
  • Tuna,
  • Salmon…

Fill your cart up the rest of the way with greens:

  • Celery,
  • lettuce,
  • peppers,
  • radishes,
  • cucumbers,
  • spinach, etc…

2 . JOURNAL…take some time to JOURNAL.
Write it down!! I’d like to encourage you to write about 3 specific things:

  • When were you at your peak physical condition?
    Do you remember how great you felt both mentally and physically?
  • What do you have to change about your
    current habits to attain results like that again?
  • What is your #1 goal for the next 70 days?
    What are the “solutions” you must stay focused upon in order to attain that goal?

 

 

I can’t wait to see all the amazing triumphs we

will share during this contest.

Let’s get Prepared!!

I’ve  put a list of recommended materials here-

http://buffmother.com/6523/recommended-materials-sss-contest-wk-00
REMEMBER to use the code SSS16 for additional 35% “SPECIAL” discount offer just for your participation in our contest.
The contest is free and I’ll be giving away a ton of info and support away for free.
The option to purchase recommended materials (journal, workouts, diet info, books)
and hooking into support via www.TEAMBuffMother.com will
help you along the way are often vital to success.

Thanks so much,

Michelle

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

Fab Abs day 1: 30 Ab exercises

It’s DAY #1 in our “Fab Abs” challenge

Thanks and Congrats for joining this QUICK 28 day focus on whittling our waists!

Your 3 ASSIGNMENTS for today~

1- Take your starting pics and stats as outlined in yesterday’s post Info and Instructions: “Fab Abs” day 0

 

2- Set your goals based upon your stats/pics. Keep them attainable and ACTION based, some example goals:

  • to lose 1 inch off my tummy
  • do 10 mins of ab exercises daily
  • add in 3 interval sessions/weekly to help burn fat
  • eliminate dessert from my diet
  • increase my fiber and protein intake, etc…
  • Take these 28 days to establish at least 1 good TIGHT TUMMY habit

 

3- Do this Day #1 “Fab Abs” Challenge: complete at least 10 reps of 20 different AB exercises. I’ve shown examples of 30 varieties below~

 
Ab Adductor V’s
Ab Ball Rope Climb
Ab Crunch- feet on floor or feet up
Ab Crunch Pump legs up
Ab Flutters
Ab Isolation Crunches
Ab Jump Twists
Ab Scissors
Ab Wheel
Ball Crunches
Bicycle Crunches
Cats
Dumbbell Side Crunch
Ball Oblique Crunch
Lower AB Leg Lift
Lower Back Extensions
Knee Ups
Knee UPs- SIDES
High Knee Abs
Hula Hoop Abs
Oblique Sit ups and Crunches
Oblique Twist Crunch
Sit ups Variations- Old School, Hands on Hammies and Labor
Pilates Leg lifts- Low and High
Pelvic Tilts
Planks- beginner and side
Roll Ups
Reverse Crunches
Vacuums
V-ups

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Focus, focus

I am feeling my fitness focus increase! YAY!! But I need to keep it and keep it improving! So,  I joined a 6 week bodybuilding.com contest. It’s an either shred or bulk focus, but as you know My goals/plan are a bit different than most, I’ll shred for 2 weeks, then bulk for 2 then shred again for 2. Right now my focus is to shred, since I’m staring my “Buffing Phase”… we have the end of our “6 Weeks to Sexy contest” and the dietbet.com contest weigh in is in a week, plus I’m now in my buffing phase– fat is gonna be coming off!

 

I looked at a bunch of plans on BB.com and decided to just stick to my own. The goal is to  do a 3 day split : legs, back/bi/sh, chest/tri repeat…I’m striving to lift 6 days a week and 4 days of intervals (mostly running) post upper body lifting or on my day off of lifting. I’m focused on FINISHING this contest STRONG~ 6 to Sexy~ day 29: Finish It!!

 

Just 2 weeks left, meaning we are on week #5…my favorite challenge!!

6 to Sexy~ day 28: Wk #5 Bikini week

 

Here’s my bikini week:day 0 pic from yesterday~

 

 

Yesterday I got in my 20 mins bike; some Hiking around the farm (10mins worth) and a killer run! Out and back 9:45 out and 9 mins back- uphill even!

 

Let’s finish STRONG!

-Michelle

 

p.s. 6 Daily Goals–

  1. Cycle day- 5 Buffing is ON!
  2. Weight- 133 up today from bad food and some bad drinks this weekend. By tomorrow I’ll be down at least to 132. Goal for Friday is 129!!
  3. Sexy To do’s- do our week#5 challenge– bikini picture
  4. Workout- 20mins bike; Legs/abs and booty work!
  5. Meal POA- Protein, greens and fats (very low carbs the next 2 weeks)- buffing style P’s: protein powder, talapia, chicken, left over roast G’s: Cucumber, green beans,mushrooms, onions, radishes F’s: meat fat, dressing on salad, olives
  6. Sexy Actions- make Travis feel special…I think a good meal tonight will help that! Plus some sexy texts and sexual advances from me!

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Lost a day?

Hey ya, feels like I lost a day somewhere this week??

Not sure how it’s already Friday, but I’ll take it…Friday’s Rock!

This one is extra nice because it’s sunny and warm and I get to have a special Date with my son. He’s got a hair appt at 4:30 and we are going to shop a bit too. He’s grown so big that he’s got hardly any of his own clothes to wear….been sharing with his Dad.

 

Okay, so on Thursday night I did a good leg workout with some SEXY dancing!

Here’s my pic from that:

 

Yesterday, I had a rest day from workouts and from the Rally Room…Sorry, I just posted yesterday’s contests post now:

6 to Sexy~ day 25: Sexy Meals

 

I was on the “road” yesterday. I had a business meeting, my HAIR APPT!! (yay) and then finished up the day doing some errands for “work”.  I say “work” because as you know I have a DREAM JOB!! I love being BUFFMOTHER, my work is very enjoyable, but it’s still work, lol!

 

Okay, here’s a pic of my hair. It’s quite a bit darker, but it will lighten up some as I wash it over the next few days.  I think I like the change– It’s what I wanted, more NATURAL!

 

Today’s Contest POST: 6 to Sexy~ day 26: Sexy Actions

 

Today’s plan:

Get some more “work” done

Workout- Chest/tris and a hills run outside.

Date with Gunner!

 

Today’s 6 Daily Goals– that will be topics in my daily journal

  1. Cycle day- 2 need I say more…part of why I lost a day of my life yesterday. I do feel better today than yesterday and am happy to be almost out of hormone hell
  2. Weight…I’ll add this in a bit
  3. Sexy To do’s…Get my legs shaved and fix my new hair!
  4. Workout: Chest/Tri’s and run– can’t wait to do this outside today!
  5. Meal POA : Not a full plan yet…Protein shake with a banana in it after run … then go out to eat with Gunner later. Put the pot roast in the crock pot for dinner!!
  6. Sexy Actions- I will spend some extra time with DH tonight.  Maybe give him a back rub

 

That’s all folks, see you tomorrow!!

Love,
Michelle

p.s. here’s today’s contest post

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Every Day in May~ Day 1

Hey ya !!

May is upon us and we have over 700 people participating!! WOWIE!!

Today’s suggested workout is a Purple band UPPER BODY WORKOUT: http://youtu.be/gTj6ONDnqKM

 

I am going to do the Band workout for my warm up then hit the weights for a bit more focus on my BACK and CHEST…then go for a hills run.

PLUS , I will-try to take a starting pic!! YOU SHOULD TOO!buffmother, hormonal timing, fitness ,diet, abs, m - 186526530054

 

It’s Thankful Thursday today!! Be sure to think about something you are thankful for today. And/Or be extra thankful. 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!!

 

Our diet challenge for today is to eat some fish! Each day of the week we have a set diet challenge that is meant to get you thinking about your food intake and help you get out of the “grind” of eating the same things all the time.  Variety in food intake is vital for nutritional and mental reasons.  Try some fish today!  Tuna, Salmon and Talapia are some of the fish I eat.

 

This week’s diet focus is to Drink More Water!

With the weather warming up realize you may need to up your water intake from where it has been the past few months.  A good goal intake is at least half of your body weight in ounces daily, but often times up to 1 gallon a day is recommended for those with higher protein intake and for those who consistently workout.  Water is vital for flushing out toxins in your body and the transport of nutrients to your cells.  Key things to keep in mind are that when you initially up your water intake you may retain water for a day or two, but then your body will regulate itself and you’ll find that the consistent higher intake of water will help you NOT retain water.  Beware that too much water can be dangerous…if you find that you are cramping or constantly thirsty despite drinking tons of water or light headed, you may be consuming too much water and flushing minerals and electrolytes from your body.  If that’s the case lower your intake and consider supplementing with a good healthy sodium.

 

Our fitness focus for the week is building Endurance.

Endurance is your aerobic fitness. It’s what allows you to Go, Go, Go!! This week take some time to strive to be MORE ACTIVE! Here’s some ideas on how to increase your ENDURANCE:

 

  • Walk more- take your dog or kids for a walk, us a pedometer and measure your steps, strive for 10,000/day
  • Stand more- refuse to sit unless 100% necessary, try a standing work station
  • Do more cleaning- spring cleaning time of the year! organize, give away, sell unused items
  • Get out in nature- hike or bike on trials near your home, do some landscaping, outdoor planting, etc…
  • Join a running club or sign up for race, it will give you the motivation to hit the pavement.  BTW- running outside is so much more effective than on a treadmill, try it!!
  • Buy a heart rate monitor and USE IT!! Get in your aerobic zone and strive to stay there for 20, 30, 40, 50 or even 60 mins!! You’ll be amazed at how quickly your heart will get stronger and how fast your endurance improves!

 

That’s all for now!! Have fun with this challenge~ We can do it!!

-Michelle

p.s.

If you are a planner– each day’s workout is on my blog: http://buffmother.com/8470/8470/

OR

in the Team BuffMother Rally Room you’ll find details here:
http://www.teambuffmother.com/topic/every-day-in-may

 

 

The Key to your Motivation is to Encourage others!

www.BuffMother.com

EVERY Day In May

EVERY Day IN May Challenge starts MAY 1!! JOIN US~

  • Goals= Workout for at least 11 minutes EVERY DAY in MAY
  • Use some of the suggested workout ideas and FOCUSES
  • Enjoy any an all of the extra info given away
  • Encourage others with comments, friendly competition and through tags, etc..
  • EVERYONE is welcome to join!! Males and Females, Kids, Adults and even PETS!!
  • Post for accountability SOMEWHERE! TeamBuffMother.com, FB (event page, teambufmother group, my page/profile etc), IG, Twitter, Pinterest, Bodyspace
  • Use TAGs in your accountability posts– I love when I’m tagged or BuffMother.com is mentioned, etc… or use hashtags like #workoutproof #workout #everydayinmay #buffmotherchallenge #michelleberger #teambuffmother
  • You are highly encouraged to snap a starting photo and ending photo for this challenge…I’d love to see them!

Workout ideas are based upon my workout DVD system that uses bands and my butt or abs series of workouts.  Each of the SlimChick workouts are only 11 minutes in duration, so you have no excuses.  I am placing the workouts on YOU TUBE for FREE during the month of May only.  Normally you’d need to purchase them through BuffMother.com.

FYI- each SlimChick workout uses a band. Pink is a more stretchy, lower resistance band.  Purple is a less stretchy, thicker, higher resistant band. You can purchase the bands at most sporting goods stores or if you purchase my DVD’s the bands are included.

Please, like, comment, share, like and subscribe to my you tube channel. Word of mouth advertising is how I build my business. Thanks!!

 

#

Workout idea

1

Upper Body- Slim Chick Purple Boosting

2

Lower Body- Slim Chick Purple Boosting

3

Abs/Booty- Slim Chick Purple Boosting

4

ABS video- Slim Chick

5

Upper Body- Slim Chick Purple Boosting

6

Lower Body- Slim Chick Purple Boosting

7

Abs/Booty- Slim Chick Purple Boosting

8

6-pack of PEPSI ab routine

9

the “HAM” Butt workout

10

6-pack of LaCroix ab routine

11

the “BLT” Butt workout

12

Upper Body- Slim Chick Pink Buffing

13

Lower Body- Slim Chick Pink Buffing

14

Abs/Booty- Slim Chick Pink Buffing

15

ABS video- Slim Chick

16

Upper Body- Slim Chick Pink Buffing

17

the “MAC” Butt workout

18

the “PBJ” Butt workout

19

Lower Body- Slim Chick Pink Buffing

20

Abs/Booty- Slim Chick Pink Buffing

21

6-pack of COKE ab routine

22

the “WRAP” Butt workout

23

Upper Body- Slim Chick Pink Buffing

24

6-pack of MUG ab routine

25

the “FRISCO” Butt workout

26

Lower Body- Slim Chick Pink Buffing

27

Abs/Booty- Slim Chick Pink Buffing

28

the “MELT” Butt workout

29

ABS video- Slim Chick

30

the “TUNA” Butt workout

31

Abs/Booty- Slim Chick Pink Buffing

 

 

Weekly Diet Focus:

  1. Drink More Water
  2. Eat More Greens
  3. Eat More Protein
  4. Cut Carbs to 60g
  5. Final 3 days of challenge: Cut Carbs to 15g

Weekly Fitness Focus:

  1. Endurance
  2. Strength
  3. Speed
  4. Lactic Acid
  5. Final 3 days of challenge: Depletion

 

 

Daily food challenge:

S: eat spinach/asparagus

M: eat red meat

T: eat olives or avocado

W: eat eggs

T: eat fish

F: eat cukes/lettuce

S: drink tea

 

PLUS!!  Daily Themes:

  • Mojo Monday
  • Text a lot Tuesday
  • Wacky Wednesday
  • Thankful Thursday
  • Friendly Friday
  • Super Hero Saturday
  • Spirit Sunday

 

I’ve uploaded an excel spreadsheet and PDF. Please feel free to create and share your own MEME’s and info Graphics about the contest. I want as many to participate as possible!!

 

 

“Get Buff”- Day 21

“Get Buff”- Day 21

We made it through the second 10 days~ 2/3 of the contest~ and guess what??? NOW it’s time to kick it in for ten days!!!  For these final 10 days- let’s be RELENTLESS!!!

 

Workout:

Workout # DAY #21
“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
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

 

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.

 

“Get Buff”- Day 18

“Get Buff”- Day 18

Workout:

 

Day #18
“Heavy day”
Chest:
Bench
4×6
Legs:
Squats
4×6
Back:
Lat Pulls
4×6
lateral raises
3×6
ABS:
High knees
4×25
Ab wheel
2×15
Rest time between sets- 2-4mins: full recovery

Today’s Diet focus:

Protein Variety- strive to eat from a variety of protein sources daily for optimal nutritional impact.  Protein comes in many forms red meat, poultry, fish, pork, eggs, soy, beans, supplements, etc… ENJOY them all!!

 

“Get Buff”- Day 11

“Get Buff”- Day 11

We made it through the first 10 days~ 1/3 of the contest~ and guess what??? NOW it’s time repeat the first ten days again!!!  For Day 11 we have the same workout as day 1 and same diet focus, day 12 the same as day 2 and so on…. The program is designed this way for many reasons:

  • THIS will give you GOALS!
  • you can compete with others performance on the same workouts (many of you posted GREAT ones in your blogs)
  • the first 10 days set a standard- now you can compete with yourself
  • you NOW know what each workout feels like, what weights challenged you, what exercises were your favorites, etc…
  • You can also challenge yourself to do better on each daily diet focus!! And try some of the strategies utilized by other contest members etc…
  • Gives you an opportunity to “get it right this time”

***Please note*** I will be adding to the number of sprints each week and giving you “optional EXTRAS” for your workouts.

Workout:

Workout # DAY #11
“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
1-2 mins between sets

 

Substitutions:

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

Squats: Body weight squats, Band Squats, Dumbbell 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

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