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Last day of school!

Pretty please support me with a like for Gym Angel…I am a spokes-model and Sponsored Athlete for the brand. THANKS for the love <3 <3 xoxox https://www.facebook.com/GymAngelbrand

 

Michele Allen, Danielle Kiker and Angela Ellefson are our ANGELIC picture/tags contest winners
Congrats ladies!

 

My day yesterday was super busy! I got a lot done, but more to do today (I so need a solid TO DO list) while the kids finish up school before Christmas.  I got a good back, shoulder, bicep and interval run done yesterday…plus an additional 25 mins of bike.

 

Today, I’ll do my morning bike and chest/triceps.  I am really sore from my leg workout a couple days ago, so no intervals will be a nice treat!

 

 

Can you believe there are just 13 Days left in 2014?

~ Friday
Today’s suggested workout-
The BLT: http://youtu.be/S5L9g7-afs0

Repeat this circuit 4 times
1) “B”- Booty Pops: Stand with all your weight on on leg with knee slightly bent, bend leg a bit more and push up through your heel to contract booty as you return to start position. Do 10 reps each side; alternating starting leg with each set.
2) “L”- Lunge: Forward lunge pushing up and back to starting position alternating legs 10 total (5per leg).
3) “T”- Twirl: Stand with feet in a wide stance and Twirl your hips in a big circle- do 5 clockwise followed by 5 counterclockwise. Alternate starting direction with each set.

Today’s Diet Challenge~
Eat cauliflower or asparagus. Eating a variety of foods is more important that you may think. Don’t get in a rut, try something new! How about cauliflower or asparagus? If they are staples, go for something more exotic! Greens are packed with fiber, vitamins, and minerals which help your body’s detox process. Be sure to add them to your shopping list and then EAT them!

Today’s Personal Challenge~
Friendly Friday!! Let’s strive to be extra friendly today:
• Smile more and make eye contact with people…it’s OKAY!
• Say HI to everyone you cross paths with
• Break the ice, introduce yourself; be conversational
• Lend a Helping HAND; open doors; offer to help carry something for someone, etc….
• Comment on a Friend’s Blog
• Send some e-mails or private message
• Call a friend, acquaintance, family member or even and ENEMY, lol!
• Text someone!
Just STRIVE to be EXTRA Friendly today!!! And HAVE FUN with it!!! You will be rewarded for planting those “energy seeds”

 

Time for me to roll!!

toodle, do!

-Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

STARTING stats- Day 2~ “Shine in 49”

Starting STAT and PICTURES- “Shine in 49” Week #1:  Mini-Challenge

This week’s MINI-challenge is to
#1 Realize where you are AT- Physically and Emotionally and
#2- DECIDE that You want to be your BEST! then go for it!!!!

Here are the starting measurements pics and stats that will mark the BEGINNING of your  49 Days to SHINE!!!

Today’s Date:_________
height:_____________ weight:___________ age:_______
**Start of your last period date:__________
Length of last 2 monthly cycles (average is 28 days):
Today’s day in your monthly cycle (c-date)-

Please list the following measurements:
Bust (around the biggest part, women only):
Chest (just under armpits with arms down at your sides):
Waist (the smallest part):
Hips (the largest part of your butt):
Shoulders (around the outside of your shoulders with your arms at sides):
Biceps (relaxed at midpoint of upper arm):
Thigh (8” above Knee cap):
Thigh (12” above Knee cap):
Calf (7” below knee joint):

PHOTOS- I need you to take the following photos all full body a light background is best:
1. straight on,
2. behind w/arms at sides,
3. behind with arms up flexing biceps and
4. from the side.
*You can do them both relaxed and flexed. Have fun and SMILE.

OPTIONAL- 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:
*Thigh:
*Iliac:
Abdomen:

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

If you’d like to print this- please download and print the final entry form:

Shine in 49 ENTRY FORM

Here’s short video I took (for a previous contest) about taking your measurements:

And here are a couple more super detailed videos about taking stats and pictures (these are from my private video coaching area)
Part 2- taking STATS :measurements and body fat calipers

Part 3- How to take your photos demonstration:

I overdid it!

I over did it on the 3 workouts I did M-T-W so I eneded up needing to take 2 days off instead of just one….but today the plan is to hit it again. Chest, Tris and ABS~ my back is a little more bothersome to me today. It may be from my cleaning up the back yard yesteray. It was a mess…anyhow I CLEANED the back yard in my bikni! After wards I layed in the sun and read a book- it was wonderful!!

Today so far, I’ve been catching up with my e-mails and with my FB friend and with you! I’ve been so busy working on taxes that I’ve been a little MIA~ sorry about that!! It’s good to see you are staying fired up and have such awesome MOJO! I LOVE YOUR DEDIDCATION!!!

I’ve been listening to this song over and over this morning- the lyrics are below
Brandie Carlie, The Story

All of these lines across my face
Tell you the story of who I am

So many stories of where I’ve been

And how I got to where I am

But these stories don’t mean anything

When you’ve got no one to tell them to

It’s true…I was made for you

I climbed across the mountain tops

Swam all across the ocean blue

I crossed all the lines and… I broke all the rules

But baby I broke them all for you

Because even when I was flat broke

You made me feel like a million bucks

Yeah you do and I was made for you

You see the smile that’s on my mouth

Is hiding the words that don’t come out

And all of my friends who think that I’m blessed

They don’t know my head is a mess

No, they don’t know who I really am

And they don’t know what I’ve been through but you do

And I was made for you…

Have a super SATURDAY!!

-Michelle

STRIVE to be EXTRA Friendly~

Hey, hey, HEY!! IT’S FRIENDLY FRIDAY~ So let’s strive to be extra friendly today:

Smile more and make eye contact with people…it’s OKAY!
Say HI to everyone you cross paths with
Break the ice, introduce yourself; be conversational
Lend a Helping HAND; open doors; offer to help carry something for someone, etc….
Comment on a Friend’s Blog
Comment on a STRANGER’s Blog
Send some e-mails or private message
Send some letters or Thank You cards or B-day cards, etc…
Send some flowers~or balloons~ or fruit~ or candy (toffee?)
Call a friend, aquaintance, family member or even and ENEMY, lol!
Text someone!

Just STRIVE to be EXTRA Friendly today!!!  And HAVE FUN with it!!! You will be rewarded for planting those “energy seeds”

My plan for today is UPPER BODY workouts~ I have more videos to make…and I will do my lunges.

Love ya MY FRIENDS!!
-Michelle

In HONOR OF The END of the week and IN Honor of LUNGES (they are what made my booty possible):

40 Days to FIT!! Day 19~ Sometimes Rest is Best!

I took yesterday OFF~ Sometimes Rest is BEST

~ BUT got back to it today…had a great Chest/Tri/Abs and running of intervals outside~ now off to do errands! TGIF!!

For those of you who missed your day 19  e-mail today here it is!!

Day #19-FIT tip-
“Mirror, Mirror on the Wall”…get some more mirrors!  They will help you keep tabs on your progress, your posture and your overall appearance.  Using mirrors during your workouts help you keep an eye on your workout moves to ensure proper form, maximize performance and prevent injury.

Day #19-Feature-
http://blog.buffmother.com/92/tgif-and-a-fabulous-friday-it-is/

Please comment for your accountability~ stay focused…22 days left to get FIT!!!

Be sure to smile at your reflection!!
xoxoxo~
BuffMother, Michelle Berger
www.BuffMother.com

GIVE and take


I’ve been thinking today a bit about GIVING…over the past several years I’ve really been blessed because of what I’ve GIVEN to God, to my friends, to my clients and to perfect strangers who’ve found me on the internet through a blog post, picture, etc …it is true that when you GIVE you do RECEIVE.

…Giving also can create vulnerability: Giving opens us up to be hurt, disappointed or feeling like we’ve been taken for granted. I’ve often felt hurt or disappointed and that my giving has been taken for granted many times — BUT!— the Blessings I’ve received from GIVING always outweigh the pain. Staying focused on the positives of giving always makes me want to give more and help more people and love more!! I don’t ever want to get jaded or fearful regarding how my GIVING will be received. Don’t EVER be Afraid to GIVE!! Your blessings will COME!!

I’ve had a couple GREAT days~ Tues night we had another family bonfire and then yesterday Travis “kidnapped” me for a date day~ we had a BLAST together just talking and loving each other! It was wonderful!!! We didn’t workout yesterday, but we did make it there today for a chest workout.
AND GUESS WHAT??!!! I hit an all time personal Best on bench a #155 one rep max!!

The rest of my day has been spent on website stuff and cleaning my house. I am also planning on going running after my salmon digests smile

keep on GIVING !!
Love,
Michelle

Success SATURDAY~

www.BuffMother.com

I feel that I am at a turning point in my life….all the effort, blood sweat and tears of the last 15 years of my adult life are finally paying off!! I can taste SUCCESS!!  What an amazing feeling~  It is true that success is not a destination but a journey…however there is a place in life where you need to step back and say~ “I have succeeded” and SMILE!  In no way am I satisfied with a mere TASTE of success though…I am hungry for MORE, MORE, MORE!!  God has a SUPERNATURAL life in store for me and I plan on living it!!!

My BuffMojo this week totally rules!!
I have really felt a huge amount of progress in my attitude and fitness level~ I think I am BACK!!  I’ve not had any bread this week…just  a tish of grains.  AND I’ve done all my lunges so far~ just tomorrow left!!

Here is my workout from today:
run 5 min warm up

squats
45×10
dl’s 45×10–these really bug my back…I am just trying to get the “movement” back
95×10×3

Hammer leg extension
45×10×2 toes in
50×10×3 toes in out st

leg press
90×15 + 20 butt clench + 1 set calves 15 reps or so
180×10 +15 butt clench
270×10x2sets- could feel my back after these

Leg curls
70#x15 slow reps, very focused on eccentric

Smith Squats** paired with butt squats (same sets and reps for both)
50×10×2 of each exercise
70×10x3of each exercise
**completed my 100 lunges for today**

Abs
roman chair knee ups
40 w/8 st leg ones
45 w/ 5 st leg ones
40
paired with calves
2 sets walking calves followed by
seated calves
70#x10×3sets

Well I’ve gotta go!!
Focus on you SUCCESS!!!
-M

Lots Done!!

I got LOTS DONE today~ oh it is so nice the the world is operating normally again smile
For New Years Eve we all spent the night at my SIL’s house just like we did on Christmas Eve. It was GREAT! And then my 2 older kids stayed and spent the night last night there again!!! Finally today at about 3:30 their uncle brought them home. It was amazingly easy to have only 2 kids to care for yesterday and NONE today until 3:30!!! I was all alone in my house and free to get LOTS DONE!!! AND I did!

Anyhow, I did a mini workout tonight of
100 perfect push ups (7 sets total)
and 5 sets of the ab wheeel about 10 reps each

It was perfect to get my MOJO going~ and tomorrow I will hit the gym! For LEGS (BUTT)

Well, I am off to bed here soon, but thought I’d get a good post in for today!
I can’t believe tomorrow is THURSDAY already-

Luv,
Michelle

Thank You Emily!!

Hey all…
I first off want to say THANK YOU to my Friend, Photographer and Book Designer Emily! Thank You for your hard work on my book…I appreciate your vision and understanding on this project! You made my book a peice of art! Thanks for that…and Thank you for getting it DONE!! Yay!! I am so proud of US!!! Thank You also for your willingness to photograph me whenever I ask, lol! And thank you for your friendship over the past 2+ years! You really are a Sweetheart!

So today:
warm up- push ups, arm circle and reach for the sky’s with TIA! What a little sweetie!

Then a mish mosh of upper body:
bowflex chest press, flys and tris
shoulder presses (standing DB)
push ups (perfect push-ups)
hammer curls
boxing drills
no weight squats and a booty exercise I invented today
and then a walk around the small block (about .5 mi)
tri-kickbacks and dips
a set of 50 crunches

I also did laundry, worked on my website, talked to Lisa S.!, moved the stair master and ab machine out of my living room into the garage, and cleaned my closet a bit smile

The plan for tomorrow is to hit the gym in the afternoon and get a GRAND leg workout! Along with work stuff! BTW- my book is potentially 1 day away from being sent off to the printers~ please pray for me about that!
Thanks~
Michelle

Late post

I was hoping to post this early this morning, but LIFE took over and now about 17 hours later, I am posting~
I found peace today having lunch with my friend Emily…she is so cool! I am happy to call her a friend.

My goal today was to get in a good workout, but guess what…it didn’t happen~ Oh well!

So here is my NEW POA for the week:

T- buffing begins…normally I’d take pics, but I’ll wait until later in the week so they can be my official Holiday Hottie starting pics!! I am so pumped for this contest- yehaw!!
workout- LEGS! at the gym
W-Run outside…some sprints smile
Th- Upper body home workout and punch BOB cardio!!
F-Legs somewhere, lol!
S- run again…I’d love to do some sprints again, but I really need new shoes~ so if they are here by then I’ll do them
Sun- off as usual–Mentally prep for Holiday Hottie contest

I am wearing my jeans today…and they are quite comfy for just post a bad girl boost, lol. But I am sure I’ve lost leg muscle AGAIN! So that’s my goal for the week to PUMP them UP again, lol!

Okie dokie~ off to buy me some new Nike R4 shox!!
Love ya,
Michelle