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Be a featured “SuperMom” this September!

“SuperMOM month” is coming in Sept….look for more info coming soon! I want to celebrate the super hero women in TEAM BUFFMOTHER all of SEPTEMBER. Be sure to Submit your info so you can be a featured SuperMOM!!
Submit 3 items to be featured via a message or an email (buffmother@gmail.com):
#1. Your “SuperMOM” success story: include stats and emotion in a short paragraph
#2. How “BuffMother.com or Michelle Berger’s sites/products have helped your success
#3. Send pics before and after or just current.

Thanks!!

Well, I was able to get a shoe on so my toe would be a bit protected during my workout.

Bench 45×10, 95×10, 115×10

Bent over rows 75x10x3sets

handstand practice holds against wall 40sec, 40 sec, 17sec landed on toe so I stopped

pull ups 6, 4 + 2 negatives, 12 inverted

dips 6, 10, 8

bent over lateral raises (shoulders) 10’sx10, 15’sx10x2sets

bench dips 10 with plank finish

bicep curls 55×10, 65x10x2sets

 

20 mins on bike steady

 

Took a video of  my second set of dips…I think it was10!! A new recent PR>

SuperHERO!! ~S6day15

Which Superhero are you?

She’s a superhero”; “You’re a superhero”; “Man!! I’d love to be a Super Hero” ; “GSP is a Super Hero!!”  It is cool to be a super hero!!
The definition of a super hero used to be based upon fictional “super powers”…if you had a super power you were then able to claim SUPER HERO status.  I my mind this isn’t’ the case…Super Heros are all around us they are in many forms, shape, sizes and most often do not have fictional super powers!    It’s fun to rev up our imagination  and by comparing ourselves and others to superheros!!   Please comment with your own thoughts and ideas about superheros and be sure to tell us about the super heros in your life!!

One thing that I know all Super Heros posses is PASSION!! they are so deeply passionate about their beliefs that no matter the obstacles or villains that stand in the way…they ALWAYS win!  It’s their PASSIONATE PASSION that makes them Super!!  I challenge you to get more passionate about your passions this month and you too can be a Super Hero!!

I have so many passions which makes it impossible to be passionate about all of them… that’s why we are so much stressed and feel so frazzled!!  We are simply pulled and  pushed into so many different directions that NOTHING seems to be SUPER about us…we just end up being Goood at a lot of things vs. SUPER at 1 or 2.

That’s why this month I am going to focus on  being extra super passionate  2 things:

#1- www.BuffMother.com – my business and passion~ I founded BuffMother because  I am passionate about helping women attain their best body life and legacy!!   I am so blessed to be in the position to help others!!
#2- Love~ I LOVE people…especially my family, Hubby Travis and my 4 kids.  I want to learn more about love, exude love, give love, feel love  and become LOVE!!

In order to have a SUPER HERO month of  we need to figure out….Which Superhero are you?

http://www.thesuperheroquiz.com/

My results:
You are Hulk

Hulk
100%
The Flash
100%
Supergirl
92%
Wonder Woman
77%
Robin
77%
Spider-Man
75%
Superman
70%
Green Lantern
70%
Batman
65%
Iron Man
60%
Catwoman
45%
You are a wanderer with
amazing strength.


Click here to take the “Which Superhero am I?” quiz…

Well that tells a bit to much about me, lol!!  I didn’t know I was so full of rage?? Maybe I should train to be a cage fighter after all~ LOL!!

Take the quiz it’s fast and fun!!  and please let me know your result!  I love getting to know you~

I’m Off to SAVE THE WORLD! HULK STYLE!!

Please comment with your own thoughts and ideas about superheros and be sure to tell us about the super heros in your life!!

NOW onto our contest…It’s week 3, Day 15 and the start of a new phase.

Here’s the link to download the NEXT 2 week’s worth of workouts:

Weeks 3 and 4

Today’s workout in detail is as follows:

Day 15

Lift Upper Body- traditional lifting- do one exercise at a time with 1-2 mins rest between sets, once complete move on to the next exercise.
Intervals

and of course….
ABS

DB Press-on ball
3×10
push ups on knees
3×10
One arm DB lat row
3×10
Bent over rows
3×10
Shoulder Press
3×10
Bicep curls
3×10
Tricep dips
3x 10

Intervals
“Boosting”Phase 2:
4 min. warm up
2 min. hard
2 min. easy
2 min. hard
2 min. easy
2 min. hard
2 min. easy
2 min. hard
2 min. cool down
This is 20 min total: 8 hard min. total

And ABS!! You can do these between sets of your lifting during your “rest” if you’d like:

ABS–CPTME….SIMPLE 7 for 7
Passive Abs
Sit ups- hands on hammies
Vacuumes!! 10- 10 seconds daily
Knee ups- roman chair are best
Traditional AB crunch
Ball Crunches
Cats/Dogs

I am not a super hero

I surely am not a super hero but that doesn’t stop me from trying to fly!!

I have been totally humbled and at peace with the fact I can only do so much in each day….and it’s high time for me to hire some help so I can increase my productivity without killing myself!  With that said, I’ve begun the process of “scaling back” my expectations for each day.  My initial approach is going to be to write out my daily “to do’s” then figure out what 1/4 of it is the highest priority item(s). Accomplishing any more that that is a bonus!

This trip to Vegas is so exciting and a huge blessing for many reasons.

  • I get to spend some time with the huby
  • we got an unexpected visit from gramma (the babysitter)
  • I got several important things done that I wouldn’t have made time to do otherwise- tires, oil change, carpets cleaned, teeth cleaned and a cavity filled
  • I get to go to the Olympia and meet some of the industry players
  • I get to be personally trained- I’ve always said I want to be the trainee vs. the trainer at some point in my life

It’s all good and very exciting.

This morning has already been productive, I’ve bought my sister a Birthday present, I’ve taken out the trash, I’ve prepped some items to be shipped and I’m now off to do my devotions and at 9 I get to talk to our Shana!!  She’s a doll!!

I’ll certainly be checking in from Vegas~ Love you all!!

Bye, bye!!!

-Michelle

“All Star” Brenda Herrod

Brenda is an “All Star” for sure!! and a BUNDLE

441082188_ZwGmb-L

of Energy!! Brenda is a mother of 2, a Nurse Practitioner and a DIE HARD BuffMother!! She is stepping on stage again on the 28th of August at Bluff’s Classic in for the second year in a row!! WOW~ she’s been on quite the journey since joining our TEAM in May of 2008! From the moment Brenda joined I KNEW she was special and so Special in fact that she won our SuperStar Success Contest last year! The prize was to be a SUPER STAR in my hormonal timing infomercial so in Dec of 2008 she was flown to LA for the shoot!! It was a blast seeing her in her new SUPER STAR body! She’s keep strong and kept pushing hard and has inspired thousands of women in her journey. Brenda is a TRUE All Star! I am so proud of her!!

Please follow her jouney on her blog:

http://brendaherrod.blogspot.com/

Here’s part of her SSS contest entry from last year:

pics_brenda

“My weight problem was tied to my menstrual cycle – I mean, WOW, what an eye-opener!”

– Brenda Herrod: LOST 25 LBS!


***SUPER STAR SUCCESS CONTEST – Before and After Stats:***
Date: August 31, 2008
Height – 5’4″
Age- “39” and holding!!! 🙂
*Beginning weight – for Buffmother – 15 weeks ago – 141 lbs
*Beginning weight for SSS Contest – 10 weeks ago – 136 lbs
*Ending weight for SSS Contest – 118.5!!!!! (today 118!)

*Total loss = 23 lbs

*TOTAL inches lost = 36.25 inches!!!!!!! (gained ONE on calves)
*Body Fat % – 28.9% – 20% and NOW 16.3% at the END of SSS Contest!!!!!!!!

*Total Body Fat loss in 10 weeks = 12.6%

*Was wearing size 8-10 in clothing (pants, jeans…now can fit into size 4’s, 3’s and 2’s!!!!!) I love this change!!!!!

*Where are you in your journey?

I am very pleased with where I am at now. I want to MAINTAIN where I am at and continue to build muscle too. I plan to work on sculpting my abs, quads, glutes and hamstrings more now since I’ve lost the weight. I am just so happy to have lost so much body fat SO QUICKLY and become more lean. It is only 41 days until I turn 40 and I want to be in the best shape ever – fit and 40!!!

*Did you reach your goals and aspirations?

Yes I did! At first my goal was 125 pounds, and then 120 – which I reached in the last few days of the contest! It is very empowering to be in control and to know you reached your goals. Buffmother and hormonal timing has made such a difference in my life! I will continue to set new goals and always be focused! This will help me so much through my last year of graduate school.

*Where do you see this challenge brought you?

I had PERFECT timing for this challenge….I had just joined Buffmother five weeks before the contest started, so I had enough time to begin to understand the program and had lost five pounds before the contest began. It helped me learn how to have a clean diet and effective workouts. I kept my focus because I am motivated by turning 40 soon and the contest was big motivation too!

*Do you have any lingering concerns?

My main concerns right now are maintaining the level where I’m at, continuing to improve and staying healthy. I feel very fortunate not to have any ailments or body parts that cause pain or bother me! I know I’m in for a busy year with my final year of graduate school, teaching full-time and being a mom! But with the confidence I have gained with the Buffmother program, I know I can do it!

*Do you feel you made an impact on your legacy during this contest?

Definitely! I have showed my family, and especially my daughter – that you can do whatever you set your mind to and you CAN transform your body through making healthy food choices and working out. I’ve always tried to help my kids eat healthier and now since I am leading the example, it is working better. I’ve actually gotten more interested in cooking now too! I want to show them how great it feels to be fit and healthy for life!

*What is your REASON for doing this, your WHY?

I wanted to make the commitment to myself for better health and longevity. I am a happier and more complete person when I look better and feel better! I want to instill these values in my children and be an inspiration to my nursing students that I teach and patients that I care for. My parents both died from cancer and my brother had two types of cancer, so I hope that by choosing a healthy lifestyle I can decrease my chances and be around for my children a lot longer!!!! The 40th birthday coming up was HUGE motivation too!

*Did you feel the support group helped you stay on track?

YES! I loved our group, the Buff and the Beautiful! I am SO PROUD of how everyone did in this contest and really enjoyed getting to know them better! I was a co-leader with Dayle and tried to keep everyone motivated by checking their blogs and posting replies. We had a conference call that was good – even though we all were not able to get on! Dayle was awesome as a co-leader – I learned a ton from her experience in the Rally Room and she is SO motivating!

*What tactics did you use to stay focused and engaged for the entire 70 days?

I just jumped in and tried to get really involved in the Rally Room and looked at everyone’s before and after pics from previous contests, and learned as much as I could about HT, eating clean, and a variety of workouts. I loved reading everyone’s blogs and become super motivated by reading them. I felt like I had a whole team of awesome women behind me cheering me on – you know those BUFFMOTHERS!!! 🙂 Lisa was the best resource ever too! I read Michelle’s incredible HT Book and After Baby Abs, and RE-read them – they was like my “Bible” that I lived by this summer! I spent a ton of time reading magazines like Oxygen and M&F Hers as well as Tosca Reno’s Eat Clean Diet Book and the Butt Book. I loved those too! Reading about fitness and nutrition inspires me A LOT and keeps me very focused.

*Did you reward yourself when you hit certain goals along the way?

I did recently by buying myself some new, smaller clothes that actually fit better! My absolute favorites are my Lucky jeans and capris – size 4!!!!! (also splurged on some new PINK Asics running shoes since I’ve been running so much!)

*What other thoughts are in your head at the moment?

I just am SO thrilled with my results and couldn’t be happier right now!!! I haven’t been in this good of shape since I was maybe 20 – okay – that’s almost 20 years ago now! WOW – I’m going to be 40 in about 40 days and feel in the best shape I have been since I was a teen! UNBELIEVABLE!!!!

*Did you GET to know your body? Did you learn about your good c-days, your bad c-days, your weight fluctuations, etc…

Oh yes and I loved figuring it out! It is truly amazing how HT works. It totally makes sense. I was surprised to see my cycles get so much shorter, menses last a shorter amount of time, and less cramping! Learned to not worry about the bloating weight gain, and know that if I want to take off a couple pounds, I can do it! I’m a nurse and studying to be a nurse practitioner in women’s health more specifically, so this really intrigued me and is something I hope to help patients with someday. SO many women come in and want to lose weight! It is a common problem I will likely be dealing with a lot.

*Did anything surprise you?

Yes – that I actually could do it! And love it! I did it the RIGHT way too! NO starving myself or just eating salads all the time. I ate a ton this summer – every 3 hours – just more nutrient dense and clean eating foods that my body needs. It was not really that hard to stay away from the bad foods because I had a goal and was feeling SO good! I quit drinking Diet Dr. Pepper and drink a ton of water now – which I love! I used to drink several pops a day and even first thing in the am! I am also surprised at how much I absolutely love the Rally Room and what a great support that has been. The friendships made there are just very special and we all have something in common – the quest for fitness and healthy living. It’s enriched my life a ton by knowing all these incredible women, their trials and tribulations!

*Did anyone else’s impact you along the way?

Definitely!
Michelle – aka Buffmother – Need I say more? She is ONE superstar and is always so upbeat and full of fire! She is so smart to have figured this HT all out too! 🙂

Lisa – She is amazing! I so respect her for all she has done transforming her body and competing in figure! She introduced me to this, afterall. And she is just the fun, awesome same Lisa that was in my wedding and my college buddy!

Annie – She joined shortly after me and we figured out things together. We texted each other and talked a lot too! I learned a lot about clean eating and changing my diet as well as getting a lot of motivation from my friend of 14 years! Love all the NEBRASKA TEAM BUFFMOTHER girls!!! Looking forward to meeting more of them soon!

Dayle – She was the best co-leader I could have EVER have had on the Buff and Beautiful team. She was so energetic and positive all the time even having such a devastating loss in her family. She just amazes me!

Kermane, Linda, Leslie – Always blogging everyday and so good about sharing great information as well as cute and motivating comments!

Carrie Peck, Trish & Julie in CA – AWESOME! These girls are the BOMB to me! SO fun and positive all the time. They are inspire me! I love reading the competition stuff too.

Deanna, both Kims, Monica, Colleen (fitnblond5), Jessie, Karen in NJ – and other members of the Buff and Beautiful team – we ROCKED!!!! SO MANY others that I hope to get to know better soon as we continue on our fitness journey!!!! GOOD JOB BUFFMOTHERS! WE ARE ALL SUPERSTARS!!!!!!!!!!!!!!!!!!!!!
HERE IS MY BEFORE – 136lbs…Many more pics in my gallery and I did a photoshoot in a studio and will get those pics hopefully soon!!!!

Brenda of NE – I am very pleased with where I am at now, but I continue to have goals. I want to maintain, continue to build muscle, and increase my level of fitness. I am sooo proud to be 40 and in the best shape of my life!!

“All-Star!” KQ Smith of SC and CT

“All-Star!” KQ Smith

Well Where do I begin… I had the pleasure of meeting KQ  over 5 years ago via www.buffmother.com.  She’s been a member of  TEAM BuffMother~ almost since we began!
KQ is one wonderful, motivated, fun, excitable lady!!   We got to “meet” in person a little over a year ago and I knew then that this lady was truly destined for big BEAUTIFUL things in her future-and FYI- she is Strikingly Beautiful herself!!  Over the years, KQ has been on a journey…one filled with a few potholes here and there, but the one constant in her life has been her commitment to become her BEST!  and to surround herself with the BEST!   KQ is truly an “All-Star”.  Please follow her as she preps for the next stop in her journey.  the Fitness America Pageant in SC on Aug 14th!! She will be rocking the stage for SURE!  I love this lady!

Kenisha and Michelle Berger in LA Dec 2008

Connect with KQ:

Follow her BlogSpot:  http://kqfitness.blogspot.com/

Friend her on FB: http://www.facebook.com/profile.php?id=1346161964


KQ and Michelle Berger other TEAM BUFFMOTHER members on the set in LA Dec 2008

I’m a 33yr old mother of 1, I work 2 jobs, I have a LIFE and I STILL GET IT IN!! I work hard, I play hard & I train EVEN HARDER!!! I make NO EXCUSES and I’m not holding anything back . . NOW IS MY TIME TO LIVE MY DREAM!!!

~~~~~~~

A DREAM COME TRUE~!  KQ Competed at the Fitness America (Atlantic) in April of 2010!!

Her first show~ She is GORGEOUS!!

~~~~~~10 week www.BuffMother.com SSS contest results (Fall of 2009)~~~~~~~

Name: KQ Smith
Number of children and ages:
Age: 32

Why did you enter the SSS contest by BuffMother?
I entered b/c I am a BUFFMOTHER at heart and I wanted to use this competition to help me get back on track and continue working towards my goal which is competing in my first competition along with moving towards my goal of doing fitness modeling. This challenge has really helped me get myself refocused and I was able to start a Bootcamp at home and really get my personal training going.

What tactics did you use to stay focused and engaged for the entire 70 days?
I decided I was a winner and I was tired of complaining about my weight gain and I knew I had the ability to lose the weight and get myself jump started again. I have just really been taking this time as a reevaluation period and it has been WELL WORTH IT. I also used my boyfriend as a motivation. He believes in me completely and has stayed on me hardcore when it came to some of my bad habits like my snacking. I also used his desire to get back in shape to help me to b/c I have to keep myself on track if I’m going to help him get on track. I also refocused on hormonal timing again and getting paying close attention to my cycle and weight gain. How do you feel about your success? I am truly excited and overjoyed about my success. At one point I thought I had really fallen off the wagon and I was so hard on myself about getting back on but this challenged allowed me to focus and obtain my goals.


What obstacles did you have to overcome in order to attain your goals?

During the 70 days I experienced some great highs and some terrible lows by having crazy weight gains every now and then. I struggled with my issues that I call “drive-by snacking”. It’s not that I eat bad I tend to pop in the kitchen and grab some nuts, a piece of this, a piece of that and that all adds up unfortunately. I have also been traveling a lot during these last 70days and I have really worked hard at staying focused and on track by running and doing my workouts at the house, hotel or any gym I could find.
What would you like to tell the world about BuffMother ?
You already know I am a BUFFMOTHER thru and thru and I will preach it from the roof top. As I stated earlier I have really refocused myself on hormonal timing again. So much so that I know what CD day it is just by how I feel without even looking at the calendar. That is one of the best parts about this challenge which is KNOWING YOURSELF mentally & physically!!! That has to be one of the best parts of Buffmother besides creating the bonds with the other ladies who are going thru the same things as you are. Another great thing is the challenges b/c it forces you to have a starting point and to track your numbers that way you are able to see your success first hand b/c sometimes without the numbers and pictures we would drive ourselves nuts thinking we’re not getting anywhere and that’s exactly what I had been doing in the past. Most of all I will tell the world that I LOVE BUFFMOTHER AND I LOVE MICHELLE for bringing it to us!!

STATS  beginning vs. after 10 weeks

Today’s Date:____9/14/09 11/21/09 ____ height:___5’10 still 5’10___ weight:__165 158_ age:___32 still 32___
Today’s cycle day-

Please list the following measurements:
Bust (around breasts the biggest part): 34 33.5
Chest- relaxed (just under armpits above breasts with arms down at your sides):33.5 33
Chest- flexed back and chest (just under armpits with arms down at your sides): accidently forgot this one in the beginning
Waist- relaxed (the smallest part): 27.5 26.5
Waist-sucked in (the smallest part): almost 27 26
Hips (the largest part of your butt): 38.5 37
Shoulders (around the outside of your shoulders with your arms at sides): 41 1/4 40
Biceps (relaxed at midpoint of upper arm): 11.5 11
Biceps (flexed at midpoint of upper arm): 12.5 12
Thigh-mid (about 8” above knee cap): 21 3/4 20.5
Thigh- upper (about 12” above knee cap): 24 rt=23, left=23.25
Calf (about 7” below knee joint): 15 15

Brenda is a SuperHERO!!

Brenda is a SUPER HERO for sure!! and a BUNDLE 441082188_ZwGmb-Lof Energy!!  Brenda is a mother, a Nurse Practitioner and a DIE HARD BuffMother!!  She is stepping on stage this weekend at Bluff’s Classic in  for her very first Figure contest!! WOW~ she’s been on quite the journey since joining our TEAM in May of 2008!  From the moment Brenda joined I KNEW she was special and so Special in fact that she won our SuperStar Success Contest last year!  The prize was to be a SUPER STAR in my hormonal timing infomercial so in Dec of 2008 she was flown to LA for the shoot!! It was a blast seeing her in her new SUPER STAR body!  She’s keep strong and kept pushing hard and has inspired thousands of women in her journey.  Brenda is a TRUE SuperHero!  I am so proud of her and I know she’s going to rock the stage on Saturday!!

Here’s part of her SSS contest entry from last year:

pics_brenda

“My weight problem was tied to my menstrual cycle – I mean, WOW, what an eye-opener!”

– Brenda Herrod: LOST 25 LBS!


***SUPER STAR SUCCESS CONTEST – Before and After Stats:***
Date: August 31, 2008
Height – 5’4″
Age- “39” and holding!!! 🙂
*Beginning weight – for Buffmother – 15 weeks ago – 141 lbs
*Beginning weight for SSS Contest – 10 weeks ago – 136 lbs
*Ending weight for SSS Contest – 118.5!!!!! (today 118!)

*Total loss = 23 lbs

*TOTAL inches lost = 36.25 inches!!!!!!! (gained ONE on calves)
*Body Fat % – 28.9% – 20% and NOW 16.3% at the END of SSS Contest!!!!!!!!

*Total Body Fat loss in 10 weeks = 12.6%

*Was wearing size 8-10 in clothing (pants, jeans…now can fit into size 4’s, 3’s and 2’s!!!!!) I love this change!!!!!

*Where are you in your journey?

I am very pleased with where I am at now. I want to MAINTAIN where I am at and continue to build muscle too. I plan to work on sculpting my abs, quads, glutes and hamstrings more now since I’ve lost the weight. I am just so happy to have lost so much body fat SO QUICKLY and become more lean. It is only 41 days until I turn 40 and I want to be in the best shape ever – fit and 40!!!

*Did you reach your goals and aspirations?

Yes I did! At first my goal was 125 pounds, and then 120 – which I reached in the last few days of the contest! It is very empowering to be in control and to know you reached your goals. Buffmother and hormonal timing has made such a difference in my life! I will continue to set new goals and always be focused! This will help me so much through my last year of graduate school.

*Where do you see this challenge brought you?

I had PERFECT timing for this challenge….I had just joined Buffmother five weeks before the contest started, so I had enough time to begin to understand the program and had lost five pounds before the contest began. It helped me learn how to have a clean diet and effective workouts. I kept my focus because I am motivated by turning 40 soon and the contest was big motivation too!

*Do you have any lingering concerns?

My main concerns right now are maintaining the level where I’m at, continuing to improve and staying healthy. I feel very fortunate not to have any ailments or body parts that cause pain or bother me! I know I’m in for a busy year with my final year of graduate school, teaching full-time and being a mom! But with the confidence I have gained with the Buffmother program, I know I can do it!

*Do you feel you made an impact on your legacy during this contest?

Definitely! I have showed my family, and especially my daughter – that you can do whatever you set your mind to and you CAN transform your body through making healthy food choices and working out. I’ve always tried to help my kids eat healthier and now since I am leading the example, it is working better. I’ve actually gotten more interested in cooking now too! I want to show them how great it feels to be fit and healthy for life!

*What is your REASON for doing this, your WHY?

I wanted to make the commitment to myself for better health and longevity. I am a happier and more complete person when I look better and feel better! I want to instill these values in my children and be an inspiration to my nursing students that I teach and patients that I care for. My parents both died from cancer and my brother had two types of cancer, so I hope that by chosing a healthy lifestyle I can decrease my chances and be around for my children a lot longer!!!! The 40th birthday coming up was HUGE motivation too!

*Did you feel the support group helped you stay on track?

YES! I loved our group, the Buff and the Beautiful! I am SO PROUD of how everyone did in this contest and really enjoyed getting to know them better! I was a co-leader with Dayle and tried to keep everyone motivated by checking their blogs and posting replies. We had a conference call that was good – even though we all were not able to get on! Dayle was awesome as a co-leader – I learned a ton from her experience in the Rally Room and she is SO motivating!

*What tactics did you use to stay focused and engaged for the entire 70 days?

I just jumped in and tried to get really involved in the Rally Room and looked at everyone’s before and after pics from previous contests, and learned as much as I could about HT, eating clean, and a variety of workouts. I loved reading everyone’s blogs and become super motivated by reading them. I felt like I had a whole team of awesome women behind me cheering me on – you know those BUFFMOTHERS!!! 🙂 Lisa was the best resource ever too! I read Michelle’s incredible HT Book and After Baby Abs, and RE-read them – they was like my “Bible” that I lived by this summer! I spent a ton of time reading magazines like Oxygen and M&F Hers as well as Tosca Reno’s Eat Clean Diet Book and the Butt Book. I loved those too! Reading about fitness and nutrition inspires me A LOT and keeps me very focused.

*Did you reward yourself when you hit certain goals along the way?

I did recently by buying myself some new, smaller clothes that actually fit better! My absolute favorites are my Lucky jeans and capris – size 4!!!!! (also splurged on some new PINK Asics running shoes since I’ve been running so much!)

*What other thoughts are in your head at the moment?

I just am SO thrilled with my results and couldn’t be happier right now!!! I haven’t been in this good of shape since I was maybe 20 – okay – that’s almost 20 years ago now! WOW – I’m going to be 40 in about 40 days and feel in the best shape I have been since I was a teen! UNBELIEVABLE!!!!

*Did you GET to know your body? Did you learn about your good c-days, your bad c-days, your weight fluctuations, etc…

Oh yes and I loved figuring it out! It is truly amazing how HT works. It totally makes sense. I was surprised to see my cycles get so much shorter, menses last a shorter amount of time, and less cramping! Learned to not worry about the bloating weight gain, and know that if I want to take off a couple pounds, I can do it! I’m a nurse and studying to be a nurse practitioner in women’s health more specifically, so this really intrigued me and is something I hope to help patients with someday. SO many women come in and want to lose weight! It is a common problem I will likely be dealing with a lot.

*Did anything surprise you?

Yes – that I actually could do it! And love it! I did it the RIGHT way too! NO starving myself or just eating salads all the time. I ate a ton this summer – every 3 hours – just more nutrient dense and clean eating foods that my body needs. It was not really that hard to stay away from the bad foods because I had a goal and was feeling SO good! I quit drinking Diet Dr. Pepper and drink a ton of water now – which I love! I used to drink several pops a day and even first thing in the am! I am also surprised at how much I absolutely love the Rally Room and what a great support that has been. The friendships made there are just very special and we all have something in common – the quest for fitness and healthy living. It’s enriched my life a ton by knowing all these incredible women, their trials and tribulations!

*Did anyone else’s impact you along the way?

Definitely!
Michelle – aka Buffmother – Need I say more? She is ONE superstar and is always so upbeat and full of fire! She is so smart to have figured this HT all out too! 🙂

Lisa – She is amazing! I so respect her for all she has done transforming her body and competing in figure! She introduced me to this, afterall. And she is just the fun, awesome same Lisa that was in my wedding and my college buddy!

Annie – She joined shortly after me and we figured out things together. We texted each other and talked a lot too! I learned a lot about clean eating and changing my diet as well as getting a lot of motivation from my friend of 14 years! Love all the NEBRASKA TEAM BUFFMOTHER girls!!! Looking forward to meeting more of them soon!

Dayle – She was the best co-leader I could have EVER have had on the Buff and Beautiful team. She was so energetic and positive all the time even having such a devastating loss in her family. She just amazes me!

Kermane, Linda, Leslie – Always blogging everyday and so good about sharing great information as well as cute and motivating comments!

Carrie Peck, Trish & Julie in CA – AWESOME! These girls are the BOMB to me! SO fun and positive all the time. They are inspire me! I love reading the competition stuff too.

Deanna, both Kims, Monica, Colleen (fitnblond5), Jessie, Karen in NJ – and other members of the Buff and Beautiful team – we ROCKED!!!! SO MANY others that I hope to get to know better soon as we continue on our fitness journey!!!! GOOD JOB BUFFMOTHERS! WE ARE ALL SUPERSTARS!!!!!!!!!!!!!!!!!!!!!
HERE IS MY BEFORE – 136lbs…Many more pics in my gallery and I did a photoshoot in a studio and will get those pics hopefully soon!!!!

I am so FIRED UP!!!

I am so FIRED UP!!!

It seems like I’ve been anticipating the start of this contest forever!! I can’t believe it’s finally here!!  I feel like I am starting on a 10 week “Adventure Vacation” with a couple hundred other amazing women!!! ~  I am so FIRED UP!!!  Thanks for being excited too~ we are going to have a blast!

I’ve had a couple days of decent workouts~ after my little “REST” phase….excluding the last 2 days,  I’ve only gotten in about 4-5 workouts during the past 2 weeks. Which has been very good for me!  I needed the rest and RECHARGE!!

Today’s workout went like this:

Talked to our SUPER HERO, 1st place winner, Professional Figure Athlete, DEB GRAY while tanning
Warm up R-bike 10 mins
Leg extensions- 3 sets warm up/ pre-exhaust
Leg curls- standing one leg at a time- a “new” machine for me 3 sets

Squats
45×10
95×10
135x6x2
145×6

Lateral Raises with 10# plates- between squat sets
3x 20 reps

Abs on ball- 2 sets

Dead Lifts
95x20reps…I realized “Hey! You’re back is healthy enough…It’s time to put on more weight!”
115x10x3sets

Squats- one more set of 135×10 reps

One leg at a time leg pressx3 sets
Calf raises- 3 sets
Butt Squats on smith- 1 set
Smith Lunges- 4 sets

Abs on floor mat- 3 sets various types
Walking Lunges- 2 sets of 30 steps with 55# on back

Abs on floor mat- 3 sets various types

It was a very good solid final BOOSTING workout for me…I’ve decided to start buffing early because I wanna look extra good for all the events in Omaha~ I leave to go there in just 10 days!  AND I am sick of Boosting~ I thought I got my period yesterday (would have been only a 25 day cycle) but I was just spotting.  Tomorrow will be c-day 28 and I expect TOM will come no later than by TUESDAY.

I wanna point out that I am doing this contest too~ I am not just a leader/coach/trainer in this I am also a contestant!  I made sure to get READY for the contest just as I instructed you to….

1.  I got it out of my system~ I went out to dinner on Friday night and ATE some YUMMY stuff…Beer, Bang-Bang Shrimp, BREAD with GARLIC/olive oil (lots of bread and OIL), a steak, asparagus, a glass of wine!!  It was my final “cheat”!  I enjoyed  IT while keeping in mind that you will strive to RESIST these kind of “cheats” over the next 10 weeks!
2. On Saturday I went shopping and the entire time thought~ “Protein and GREENS”…i think I may have to go again soon, but I’m stocke up with enough stuff until at least WEDNESDAY!!
3. JOURNAL…doing it now!
1- When were you at your peak
physical condition?
I was training for a contest in February of 2006…I felt ON TOP OF the WORLD!  I remember thinking “I wonder HOW much better in shape I can get?  where on earth is the limit!?”  I was so focused, So happy, So relentless, SO confident and was enjoying it SOOOO Much!
2- What do you have to change about your current habits to attain results like that again?
My stumbling blocks recently have been to do with “time”- I have the time, but I feel like I need to spend my time working…instead of working out. Which in all reality is silly because being in GREAT shape is part of my job, lol!
3- What is your #1 goal for the next 10 weeks? What are the “solutions” you must stay focused upon in order to attain that goal?
I need to GIVE myself the time to workout, to try new things, to take some classes, to explore new “fitness” goals, etc… I really need to just allow myself these 10 weeks to focus on balancing my life, invest in my goals and focus on ME!  I don’t want to lose any weight, but maybe trade a little tiny bit of body fat~for muscle.  I’ll  easily do that by following my workout plan~and eating how I know I need to! 5-4-3-2-1 baby.  I also want to stay away from any alcohol…Summer is always a time when I want “BEER”!  Now that summers almost over, beer drinking needs to be over too! LOL!  I will replace those with Water, Herbal Tea, Ice Tea and Protein Shakes– YUM!
I’ll be checking in again with you tomorrow!! Let’s have a great week!!  Good night!
Your fellow SSS competitor!!
-Michelle

p.s.please consider some getting some extra “support” by joining my video coaching site
FYI~ save 20% with the SEPTEMBER coupon code: SSSBUFFSEPT http://buffmother.com/videocoaching

OR by joining The Rally Room http://therallyroom.com

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

Super Heroes Have MUSCLES!!

Super Heroes always have Muscles! They are cut, ripped, shredded, fast and fit!!  I love it!!  Yesterday when I worked out I felt like a super hero~ did you?
here’s my workout from yesterday~

FIRST off I did quite a bit of a workout in my garage…Here’s a little proof of that:

Along with bench I did some shoulder presses, Arnolds and bicep curls.

Then a while later I went to the gym and did the following:
warm up r-bike~ 3 mins
Cybex lat pulls
paired with shoulder press machine (backwards)
And knee ups on bench

Shoulder press machine
paired with calf raises (seated)
AND walking HIGH knees

Incline Chest Press
paired with knee ups on bench

2 sets of pull ups
10, 6

Bicep Curls (machine)

Abs- ab wheel
lower back hyper extension machine- 1 set

Ran on Treddy :tready: Intervals – hard at 9 easy at 7mph
Knee ups on roman chair

Home~ and CRASHED last night rather early !! I had weak coffee yestday morning and I was pooped!

Today, I have been “making movies” on my computer with some of the video I shot yesterday and I’ve also been trying to respond to some of my e-mails~ whew!! that’s never done!

Hope you have a LOVELY Memorial Day weekend!!

-Michelle

OVER 500!! female super hero's~ WOW!

Marvel comics was just purchased by Disney~http://news.yahoo.com/s/ap/20090831/ap_on_bi_ge/us_disney_marvel_entertainment
And guess what Marvel lists over 500 women super hero on their site database~ AMAZING!! http://marvel.com/universe3zx/index.php?title=Category:Women&until=Kismet

I only thought there were a handful: Wonder Woman, Super Girl, Elektra, CatWoman, Xena, Lara Croft, GI Jane, etc….  It’s very refreshing to know that we are represented!!!

Anyhow, I have not felt like the biggest super hero recently, I’ve been dealing with a bit of the “sickies” this past week…so I’ve been rather lax regarding my workouts.   I’ve decided on a new plan of how to attack my workouts for the reminder of the week and next week~
the “Every Other DAY” workout routine 🙂

It’s nothing new to me…I’ve used it in the past a lot and taught it often to my clients.  Working out HARD at least EVERY Other day is a GREAT way to keep momentum without having to feel guilty for taking some extra days off.  The way I do it is workout hard 1 day and then don’t even let myself  “think” about working out the next….All in all it works well for me when I am very busy with other projects
(right now I am VERY busy with a website project; an upcoming CONTEST (the SSS contest starting 9/14); and prepping for the OMAHA event on the 26th&27th of this month).  It’s also a good little “break” and we all need those from time to time! That said, I did NOT workout yesterday~ so today I will!  I have upper body/abs and intervals on tap!! WHOOHOOO!!  I expect that I’ll feel like a superhero in my workout!!! 2556282orig - Copy