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Be Determined

HEY!!! Welcome to Week #2 of our “Six to SEXY” contest!!!
I hope you are refreshed from your rest day to hit it hard this week.

 

The word for today is DETERMINED!!

 

I am so DARN DETERMINED to get to my goal!! I love that feeling of FOCUS!!!
DETERMINATION is a GREAT thing!!!

“The difference between the impossible and the possible lies in a man’s determination.”
-Tommy Lasorda (American Baseball Player and Coach, b.1927)

“Some are destined to succeed, some are determined to succeed.”
– H. H. Swami Tejomayananda (Indian , b.1950)

“We must remember that one determined person can make a significant difference, and that a small group of determined people can change the course of history.”
– Sonia Johnson

My determination will lead me to workout hard again today!!! I am on fire!!

 

hope you are equally DETERMINED to get your workout done and make it better than your last one!!  Lift heavier, push harder and focus on getting results at the gym!!

 

Today’s workout suggestion is:

Upper body, ABS and Intervals

Be sure to start with a warm up- 10 mins on the bike is a great place to start

 

UPPER BODY- Circuit- do all exercises upper body in the order as listed; repeat the circuit 3 times.  #1 then immediately #2 then immediately #3 etc…then the entire series again for 3 rounds
EXERCISES DATE
UPPER BODY
#1-Chest press or Push ups regular or on knees lbs.
3 sets to  failure reps.
#2-Rows- machine or bent over holding dumbbells lbs.
3 sets of  10 reps reps.
#3- Tricep machine or Chair dips- for triceps lbs.
3 sets of 10 reps each reps.
#4-shoulder press machine or DB Shoulder Press lbs.
3 sets of  10 reps reps.
#5-Bicep machine curls or DB Bicep Curl lbs.
3 sets of  10 reps reps.
#6-Cable tricep push downs or Tricep extension lbs.
3 sets of  10 reps reps.
#7-Standing Lateral/Side shoulder Raises (flies) with DB’s lbs.
3 sets of  10 reps reps.

ABS:

 

ABS–CPTME…SIMPLE 7 for 7 – REFER to my book “AFTER BABY ABS” for an explanation of these exercises and terms
Passive Abs
Sit ups- hands on hammies
Vacuums!! 10- 10 seconds daily
Knee ups- roman chair are best
Traditional AB crunch
Ball Crunches
Cats/Dogs

Then intervals like these:

Stair mill
15 mins of intervals
hard mins at 8 and 9 easy mins at 6
+ 8 mins cool down on r-bike

 

ALSO, Don’t forget about CHARTING YOUR HORMONES~ Here’s some questions to ask yourself~

1- what cycle day is it for you?
2- what was your weight today?
3- do you notice any water retention in your body? if yes, where?
4- are there any “other” factors of importance to note about your weight gain or loss today?

 

BE DETERMINED to reach your goals!! And remember that together we CAN change the world for the better!!! Let’s Be DETERMINED to lead by EXAMPLE and in turn help every woman be inspired become their best ALSO!!

 

Love,

Michelle

GET TOUGH!

Time to get tough…cuz’ it’s “Tired Thursday”!

Thursdays are notoriously the most “tired” day of the week for my clients and myself – that’s why we call it:  ” TIRED THURSDAY” ; Thursday is one of the hardest days of the week PERIOD!
But not just the day of the week alone causes all fatigue…For example,  TODAY I figured out that my tiredness was due to 3 key factors beside it being THURSDAY:

  1.  I got up earlier yeseterday, worked out early, was “going” all day and didn’t get to bed until late last night!
  2. I took an allergy pill with Ephedra in it yesterday, PLUS an allergy pill at bedtime— that wipes me out the next day!
  3. I also hadn’t  been feeling so good. I’ve had a bit of a cold since last week and now it’s kinda lingering with gunk in my lungs and nose. Makes it hard to sleep and just makes me extra tired.

What should you do when you have a super TIRED day like I experienced??

Well, you could take a nap or ADJUST, I adjusted:
Instead of a “real” workout, I went for a walk with a good friend of mine.
Don’t be afraid to listen to your body a bit, adjust your workout if you need to, because you do need rest in order to REBUILD your body.
Remember it’s never too late to get BUFF, but at times it can be TOUGH!!!!
Keep focused on the positive and BELIEVE that you can attain your BEST body, life and legacy!!!
You ROCK!!!
-Michelle
Today’s workout suggestion:
Day 4- Thursday-Repeat Day 1″s workout=
UPPER BODY-Circuit-do all exercises upper body in the order as listed;repeat the circuit 3 times. #1 then immediately #2 then immediately #3 etc…then the entire series again for 3 rounds* 3 sets of each exercise total
EXERCISES
#1-Chest press or Push ups regular or on knees
lbs.
3 sets total* to failure
#2-Rows-machine or bent over holding dumbbells
lbs.
3 sets of 10 reps
#3-Tricep machine or Chair dips-for triceps
lbs.
3 sets of 10 reps each
#4-shoulder press machine or DB Shoulder Press
lbs.
3 sets of 10 reps
#5-Bicep machine curls or DB Bicep Curl
lbs.3 sets total of 10 reps
#6-Cable tricep push downs or Tricep extension
lbs.
3 sets of 10 reps
#7-Standing Lateral/Side shoulder Raises (flies) with DB’s
lbs.
3 sets of 10 repsThen Intervals:
BuffMother Intervals S6 Phase 1:

20 min is always the goal
5 min. warm up -WALK
1 min. hard- JOG
2 min. easy-WALK
1 min. hard -JOG
2 min. easy- WALK
1 min. hard-JOG
2 min. easy-WALK
1 min. hard-JOG
5 min. cool down
This is 20 min total: 4 hard min. total
*If you don’t feel exhausted by the end, increase the intensity of all hard and easy min.
ABS-
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ABS–CPTME….SIMPLE 7 for 7 – REFER to my book “AFTER BABY ABS” for an explanation of these exercises and terms
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

It went well

Sorry to have not blogged yesterday, it was a busy one.  Had my “Insulin and Thyroid” class/seminar last night at 5:15 so it consumed my entire day!  I have not taught a class on the topic previously so there was a lot of unknowns going in and a lot of prep that I had to do to be ready.  Overall there were about 20 people in the class, the average age of the class was 60…amazing how different the clientele is at a Dr’s office than in a gym, lol!

The speech went smoothly, next time I’ll be sure to integrate a bit more interaction and change some of the emphasis of what we discussed.  I tried to leave the audience with the message “YOU NEED TO CONTROL Blood sugars and your insulin! and YOU NEED TO BE YOUR ADVOCATE FOR YOUR HEALTH!”

Thanks so much for all your support and well wishes for the event, it means the world to me that you cheer me on!!

 

Here’ is a PDF of the presentation- http://buffmother.com/wp-conte…9/InsulinThyroid.pdf

The more interesting part of last night was how awesome it was to see the growth of Dr. Tammy’s program “Project Wellness” and getting to meet some of the new people she’s brought on board to help with her business. It’s very inspiring to see all the people she’s helping.

Today’s SUPER MOM is Susan Soares….She’s overcome a ton in the past 7 years since I’ve known her. She is now a fiction writer, check out her books on Amazon or on her site  http://www.susansoares.com/

 

Thursday recap…Busy day/STRESSFUL DAY!

  • 20mins fasted bike
  • PREP for seminar
  • Do seminar
  • HOME- eat roast I had prepped and put in the crockpot, LOVED IT!
  • NO LIFTING, first day that I’ve not stuck to my POA this week

 

Friday

  • 20mins bike
  • Visit with Grandma, she leaves back to MN tomorrow morning
  • LUNCH with Gma and Hubby- subway salads, YUM!
  • Got my business assessed and got my new tabs
  • PLUS, got some other important paperwork ALMOST DONE!! such a load off!
  • Uploaded videos of Football Game and Seminar, working on getting those posted!
  • Up NEXT…Upper body workout and maybe some running?? Not sure how much energy I have.

 

TGIF !!

Love,

Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Poke in the booty…bikini day 2

HI Ladies!! Today I am up and at ’em early. I’m expecting a VERY productive, VICTORIOUS day!!

My neck and shoulder are feeling much more NORMAL.  I am not 100% but well on my way!

 

Today’s contest post contains some fun thoughts about regaining your sexy mojo~ be sure to share some of your ideas!

S2S~ Day 31: Sexy MOJO

 

Also, We have our CHAT TODAY!!

11:00 AM Central Standard Time

 

Yesterday, I was at a loss for what to do…I wanted to workout, but didn’t feel ready to do an upper body workout– so I just did intervals + extra cardio

20 mins of Running intervals + 10 extra minutes of running then 10 mins on the Elliptical alternating going forward and backward; 40 mins total

 

I thought this was funny~ Poked myself in the booty on day 2 of or sexy bikini challenge:

603936_10152708021550055_1660391646_n

 

Ladies…as you go through your day today I urge you to remember~ WE are VICTORIOUS! What’s a VICTORY you’ve had already today?

I know for me, I’ve already taken my NO2 Supplement, Scanned some pictures for my kids, I did the dishes and I spent time promoting my business.

 

My plan is to ATTACK~! the day with my truth hammer- “I am Victorious!!!!” I have a short but powerful list of To Do’s today:

1- devotion/prayer time with God 2- work on organizing for my taxes 3- complete at least 1 workout program for clients 4- workout- Back, Shoulders, ABS

 

Let’s be VICTORIOUS today!!

Love, Michelle

P.S.

I’m putting this here for a personal reminder to myself (taken from

Some of the things I am going to be staunch about during the finish of this contest are:

  • FASTED cardio!  i have not done much of this the past 2 years….just because I am in  a nice “comfort zone” with my body.  Well This buffing phase I don’t care about being comfortable…I want to see some fat loss!
  • Low-Low Carb diet…I am going to shoot for no more than 2 servings of Carbs a day.  The only way I am able to accomplish this is to go in with a NO CARB mindset.  I do that because carbs always “slip” in~ they are SNEAKY!
  • Smaller portion sizes- I typically have portions that are 25-30grams in size.  I’ll be shooting for 20g portions these next 2 weeks.
  • EXTRA Cardio- 20 mins EXTRA- 3 times a week and ONE LONG cardio day- 45-60 min session.

All of that combined with what i normally do WILL eliminate some fat off this body and I’ll be more ripped than I’ve been in quite a while!! I am ready to FINISH STRONG!!

 

ALSO~ I keep forgetting to do my journal–

p.s. 6 Daily Goals– that will be topics in my daily journal

  1. Cycle day– yesterday was day 17 and today was day 18– i feel good- confident, nice energy, waking up well in the morning.  I still feel like I am buffing– so that’s nice because I am (until tomorrow!)
  2. Weight–yesteday I was 128. Today I am 130…BUT I expected that– I had a high salt evening last night.  I sweated so much during my workout that I felt like I needed salt so BADLY.  I drank some hot water with 2 bullion cubes in it- YUM! and I also drank some pickle juice and ate a BIG pickle just before bed (get your mind out of the gutter!! it was an actual pickle!).
  3. Sexy To do’s- I am to put on a pair of heels as I walk around my house today.  It makes me feel sexy, plus I need to condition my body to wear heels again.
  4. Workout– 20 mins fasted bike- then later: Back, Shoulders, Biceps
  5. Meal POA– proteins and greens. I’m really hungry for and omlete and tuna today– those will be on the menu for sure!
  6. Sexy Actions–I am going to send some flirty texts to Travis today

The Key to your Motivation is to Encourage others!

www.BuffMother.com

28 days of Christmas: Day 9

XMAS Day 9:

I just love, love, love Tuesdays!!  Today is an exciting day in the Berger home.

 

My excitement lies in getting in a good workout and getting my house clean Mom w/kids and groceries

On tap for this 9th day of the contest is another upper body workout~ I re-ingnited my desire to lift heavy yesterday from my own post about muscle!!
Here’s a link to that workout http://buffmother.com/6916/28-days-of-christmas-day-2

I am excited to build up my fat furnaces!!!  AND I am now finishing my Boosting phase~   So my workouts are now going to be HEAVIER weights for lower reps.  3 sets of 6 and more rest between sets!

BTW-  next Thursday we’ll start with the Phase 2 workouts- from the workout download sheet.  So you only have 3 workouts left in Phase 1- today’s upper body,  a lower body and one more upper body. Let’s make the most of them!!!  Bench Press

Let’s all have an AWESOME DAY!!
-Michelle

Video links

EXERCISE DEMOS~

Chest/Tri:
How to Bench Press by BuffMother
push up progression
Strecthing for bench press by BuffMother
Tricep kickbacks by BuffMother
Tricep push downs by BuffMother
Tricep bench dips by BuffMother
DB tricep extensions
Cable Flys
Bench Press

Back/Sh/Bi:
DB Lat Row
Cable Upright Rows by BuffMother
Seated Rows and Shoulder Press
Lateral Shoulder raise (cable) REAR VIEW
Lateral Shoulder raise (cable)
Cable Bicep Curls (posedown)
Lat Pulls

Legs/Butt:
Bulgarian or Single leg squat -no weight demo
Leg Curl
Froggy Leg Curl
barbell db dead lifts
ball leg curls
squat
Standard DB dead lifts
Starter style Walking lunges no weight
Walking lunges no weight
wide stance db dead lifts
BuffMother leg workout instruction (1 of 3)
BuffMother leg workout instruction (2of 3)
BuffMother leg workout instruction (3 of 3)
BuffMother! Butt Squats on Smith
BuffMother! Smith Lunges (butt emphasis)
BuffMother! Smith Lunges (basic)
BuffMother Squats
Leg stretches

Abs/core:
knee ups on ottaman
decline sit ups
in gym core work.wmv
Ab Crunch- Isolation
STANDING ABS
Dancing- ab twist

Drills/Plyo/Intervals/Cardio:
High Knee progression plus butt kicks Running Drill
Paw the Ground Running Drill
Running High Knees Running Drill
Skip High Knee Paw ground RunDrill
Skipping High Knees Running Drill
Walking calves RunDrill
Walking High Knees Running Drill
Walking Shin RunDrill
BuffMother! Hip Flexor drill

Workouts:
Buffing workout buffing video re-done 11-21.wmv
boosting 8-08.wmv
workout demo
Beginner Upper body Buffing DB circuit
Lower body DB workout at home- circuit style
Home upper body workout circuit

Coaching and Promo
buffmother com – thanks for visiting site
It’s Friday!! end of contest week 1 – how working out keeps diet on track
SSS intro
Video Coaching
40 days Congrats
“Hormonal Timing” look inside
BuffMother’s webcam recorded Video – September 03, 2009,
After Baby Abs by BuffMother Book promotion
Best AB product available for FREE!!
GG BuffMother dot com
cycle day 7.wmv
cycle day 6.wmv
cycle day 5.wmv
cycle day 4.wmv
cycle day 3.wmv
cycle day 2.wmv
Posing suit and AB posing tips by BuffMother!
Back figure posing

VLOG

Hair Day before and after 9 17 09
New Computer Cam with KIDS vlog 9 16 09
BuffMother’s webcam recorded Video – September 03, 2009, 1
Goin’ Golfing!! Michelle Berger, BuffMother vlog 8-26
the “Video AGE”~ BuffMother, Michelle Berger Vlog 8-23
R Bike Laundry Housework Fitness by BuffMother
My son! Gunner running 40’s 7 3 09 part 1 of 2
My Birthday movie 0001
BuffMother! WINS a college 800M race

Goofing around
MJ tribute (Higher quality edit)
BuffMother! birthday shoot
BuffMother photoshoot dec ’05
5 11 06 bikini challenge before video
photo test2
running silly intro
Michelle Berger in yellow bikini BuffMother!
BuffMother Photoshoot red/white bikini
Michelle Berger BuffMother slideshow
Six weeks to sexy final.wmv
cycle day 7 what I wear dance.wmv
sexy dance cycle day 6.wmv
New outfit

Workout video of Beginner Buffing Upper body~ SSS wk 01

SSS wk 01- Workout video of Beginner Buffing Upper body

Yesterday I posted an Experienced workout– Here’s a BEGINNER level upper body workout for you today:

Upper body Circuit — do the following exercises in the order listed, complete the entire list 3 times:

1. Push ups on Knees as many as you can do

2. Rows- Bent over holding DB’s — 10 repetitions

3. Chair dips- knees bent as many as you can do

4. Shoulder press- standing- 10 repetitions

5. Bicep curl-10 repetitions

6. Tricep extensions- 10 repetitions

7. abs knee ups on chair

8. lateral shoulder raises- 10 reps

REPEAT these 8 exercises 3 times

Aerobic exercise- 20 mins of something ….walking, marching in place, riding a bike, etc…

As always each and every comment, helps me help more people get buff~ please comment, thanks!!

-Michelle

BEAT!

OH Man!! Was I BEAT after yesterday…Thank GOD I don’t have to go anywhere beside the gym today!!  I am enjoying the laid back quality of today.  Just me and my computer for a bit!

My day yesterday went well, but I didn’t get in my upper body workout. I did get my run done and stayed active most of my day with moving junk and MOWING!  I just wanted to get around the house a bit, but the Crazy mower was getting bogged down constantly- I had to clean it out and restart it over and over again!  I can’t wait to get a  riding one~ just have to get HUBBY to pull the trigger on it.  It’s gonna be “his” deal, not mine, lol!

Anyway, the kids are good– they have had benchmark testing all week.  So NO HOMEWORK!!! YAY!!  Silly Layla has lost her glasses AGAIN– If they don’t turn up today, I will have to get a new pair ordered ASAP.  She has really bad vision in one of her eyes– a muscle problem- so she’s supposed to “patch” her good eye in order to make the bad eye work.  Without glasses her good eye takes over even more– so…I must get her a pair.

The AC guy was supposed to come this morning—-  I guess that’s not gonna happen being that it’s past noon already.  I just hope they don’t decide to show up right at my “gym time”. -my downstairs AC isn’t working quite right– part of the time it doesn’t blow air thru the vents??

If you are still reading this, congrats, lol!! Blah, blah, blah— time to eat!

Talk to you later babes!!

-Michelle

Videos!! by BuffMother~ (S6 Day 6)

EXERCISE DEMOS~

Chest/Tri:
How to Bench Press by BuffMother
push up progression
Strecthing for bench press by BuffMother
Tricep kickbacks by BuffMother
Tricep push downs by BuffMother
Tricep bench dips by BuffMother
DB tricep extensions
Cable Flys
Bench Press

Back/Sh/Bi
DB Lat Row
Cable Upright Rows by BuffMother
Seated Rows and Shoulder Press
Lateral Shoulder raise (cable) REAR VIEW
Lateral Shoulder raise (cable)
Cable Bicep Curls (posedown)
Lat Pulls

Legs/Butt:
Bulgarian or Single leg squat -no weight demo
Leg Curl
Froggy Leg Curl
barbell db dead lifts
ball leg curls
squat
Standard DB dead lifts
Starter style Walking lunges no weight
Walking lunges no weight
wide stance db dead lifts
BuffMother leg workout instruction (1 of 3)
BuffMother leg workout instruction (2of 3)
BuffMother leg workout instruction (3 of 3)
BuffMother! Butt Squats on Smith
BuffMother! Smith Lunges (butt emphasis)
BuffMother! Smith Lunges (basic)
BuffMother Squats
Leg stretches

Abs/core
knee ups on ottaman
decline sit ups
in gym core work.wmv
Ab Crunch- Isolation
STANDING ABS
Dancing- ab twist

Drills/Plyo/Intervals/Cardio:
High Knee progression plus butt kicks Running Drill
Paw the Ground Running Drill
Running High Knees Running Drill
Skip High Knee Paw ground RunDrill
Skipping High Knees Running Drill
Walking calves RunDrill
Walking High Knees Running Drill
Walking Shin RunDrill
BuffMother! Hip Flexor drill

Workouts:
Buffing workout buffing video re-done 11-21.wmv
boosting 8-08.wmv
workout demo
Beginner Upper body Buffing DB circuit
Lower body DB workout at home- circuit style
Home upper body workout circuit

Coaching and Promo
buffmother com – thanks for visiting site
It’s Friday!! end of contest week 1 – how working out keeps diet on track
SSS intro
Video Coaching
40 days Congrats
“Hormonal Timing” look inside
BuffMother’s webcam recorded Video – September 03, 2009,
After Baby Abs by BuffMother Book promotion
Best AB product available for FREE!!
GG BuffMother dot com
cycle day 7.wmv
cycle day 6.wmv
cycle day 5.wmv
cycle day 4.wmv
cycle day 3.wmv
cycle day 2.wmv
Posing suit and AB posing tips by BuffMother!
Back figure posing

VLOG

Hair Day before and after 9 17 09
New Computer Cam with KIDS vlog 9 16 09
BuffMother’s webcam recorded Video – September 03, 2009, 1
Goin’ Golfing!! Michelle Berger, BuffMother vlog 8-26
the “Video AGE”~ BuffMother, Michelle Berger Vlog 8-23
R Bike Laundry Housework Fitness by BuffMother
My son! Gunner running 40’s 7 3 09 part 1 of 2
My Birthday movie 0001
BuffMother! WINS a college 800M race

Goofing around
Bob Likes boobies
MJ tribute (Higher quality edit)
BuffMother! birthday shoot
BuffMother photoshoot dec ’05
5 11 06 bikini challenge before video
photo test2
running silly intro
Michelle Berger in yellow bikini BuffMother!
BuffMother Photoshoot red/white bikini
Michelle Berger BuffMother slideshow
Six weeks to sexy final.wmv
cycle day 7 what I wear dance.wmv
sexy dance cycle day 6.wmv
New outfit

Happy Hoppy Easter POA

Happy, Hoppy, Easter week!! I love this holiday!! LIFE abounds because of all the Love shared on Easter! I love, love, love Easter!!

My girls have their soccer games tonight instead of Saturday and NO FOOTBALL practice this weekend means my weekend is 100% Free!!! WHOHOO!!

I’ve had a busy weekend, my hubby traded in his sporty car for a Truck last week…It’s been fun to bomb around in it with him a bit the past few days.  It’s so much more my style than a car!! Now I want to get and SUV instead of my van :hehe:  It was such a beautiful day out today so I took a drive around to explore. I visited a city named Gravette for the very first time- which is where my neice and her hubby teach school (he’s also a football coach there).  They have a really nice new highschool and stadium there!! FUN to see it finally!

Workout wise, I ended up taking Saturday off of workouts in preparation for Sunday’s 3 hour long football practice, which was VERY SMART!  It was killer- HOT, WINDY and HARD!! I have really sore hamstrings, blisters on the bottoms of my toes and really sore abs!  At least it’s a ton of fun too!  My ankle did great, just got a bit sore toward the end of practice. After practice I immediatly started taking creatine again.  I need it for recovery!!  Last night for dinner we went to OUTBACK~ It was a super awesome post workout meal!!!

I’ll be hitting the gym for a quick workout tonight while my girls are at their games…I’ll do a mish mosh upper body workout. 

My POA-

Monday: Upper body
Tuesday: Legs
Wed: Football practice 6pm
Thurs:Upper Body
Friday: run outside/Tennis?
Saturday: legs/Tennis?
Sunday: off- EASTER CELEBRATION!!

Let’s have a lovely week!!
-Michelle