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Just RUN June!

Happy June 1st!!  I just love JUNE, it’s an amazing month and this month our Theme is JUST RUN June!  I’ll be posting fun information about running through my Instagram,  Facebook Page and on YouTube. Please join in on the fun. My personal challenge is to run every other day in June.  Every “odd” numbered day of the month will be a running day for me!  What is your running goal for this month?  Are you determined to go from a NON-RUNNER to a runner?  Are you training for a road race?  Are you trying to get faster?  Are you working on your ability to run hills?  Are you wanting to lean up your legs?  Are you looking to prevent injury? etc…What is your goal?

A few tips:

  • Don’t run every day- it’s hard on your body! Even running every 3rd day will provide results!
  • Start conservative run for 1 min, walk to recover and repeat for 10 mins total.
  • Wear good shoes; it’s vital to your feet, knees, hips and back health
  • Mix it up- do some intervals, some hills, some sprints, some long slow runs
  • Breath with your belly and thru your nose and mouth- get that OXYGEN!
  • Use good form and posture- no slouching and lift your legs up (no shuffling or wogging)

Let’s JUST RUN this JUNE!!

May 4, 2016

HELLO!!
We’ve made it to day 3 of “Six to SEXY”
…are you sore?? or tired??
Well…I have great news- you can take today off workouts if you need it!!

Each Day of this contest I’d recommend you do 4  tasks-
#1- Visit the S2S daily post/blog on www.BuffMother.com/blog
#2- Comment, like and share the blog– thanks!!
#3- Post your own accountability daily SOMEWHERE  (try www.teambuffmother.com)
#4- Read and comment on at least 3 others who are in the journey with you– encouraging others gives you MOTIVATION!!

Taking 10 mins to accomplish the 4 tasks daily the over the remaining 40 days of the journey will pay off BIG TIME!! It’ll help you and everyone else stay engaged and involved during the 6 weeks.  We need your focus to stay strong!!

Let’s use keep our minds positive, strong and engaged!!

Now allow me to “REFLECT” on my own goals for my Six to Sexy  using the prompts from yesterday’s questions~

Today’s workout will be~
morning bike, afternoon Legs and ABS…

STEP #1 Goal Setting~ …what do I want to accomplish?
Honestly I am at a VERY good place for the countdown to my birthday. I am VERY insulin resistant and finally decided to take lower carb diet seriously about 2 weeks ago. Up until that point, I just didn’t feel healthy enough or have the energy to commit to it.  I weigh 136 now and My goal is to be 129 for my birthday on June 14th.

The EVENT I’m training for is a possible trip to MIAMI at the end of June!! There will be bikini time there, lots of photos and DANCING!! all of which I’ll be “training for” lol!! After that short trip we will be going to MN to visit family, so I want to look good for that too!


#2 Control your Thoughts~ Have purposeful thoughts…
Be sure to journal or blog here about what you are thinking.
Some questions to ask yourself:

  • Where am I at in taking care of my health? I am at a good place…I’m continually learning and realizing that being healthy is so worth the effort!!
  • Do I need to visit the Dr.? or enlist professional help? I have, I got my hormones tested in January again.  Found out I have a low Thyroid, it took  several dr appts and several months of adjusting, but this past month I think we got the meds closer to right.  I am set to have my levels retested in June. Taking time to go to the doctor is really hard for me to do~ so I am proud I did it!
  • What have I been doing with my time the past few months? I’ve been decent with my time…but could always get better.  I have an issue with running out of time in the afternoon when it comes to my workouts.  I really need to force myself to “STOP” and do it at 1:30 so it’s done before the kids start needing me.  Another thing I need to get better at is getting going in the mornings.  I plan to “make over”  my office area…it’ll help to have that spot set up for productivity!
  • I’m I “over-booked” OR “under-booked”  I have to say that right now I am the perfect amount of busy. I have the gym to go to a couple days a week, I have “my time” at home, I have a lot of things to keep me busy and if I were any more busy that would be stressful. I need a very low stress existence right now.
  • Am I happy? What will make me truly happy?  I am very happy but could always be more happy!!  Right now what will make me happy is to get to my goal!
  • Have I  been focusing on  fueling your body with the NUTRIENTS it needs? Not really…I’ve been a little off with my diet in 2 ways.  1- I have a BIG TIME love for beer,  lol!  I’m planning to really keep my consumption of beer to a minimum over these next 6 weeks! 2- I have been finding that I wait too long to eat lunch many days and the end up in an energy slump for my workouts– gonna work on that!

#3 Commitment to your goals~ Quitting is not an option..

I’m committed!! I haven’t quit in my fitness for over 12 years now…I will never quit!! I’ll be striving to lead by example as BUFFMOTHER forever!!

What are you goals?
love ya, Michelle
p.s. Please don’t hesitate to ask any questions you have in a comment below or in our forum area

Be sure to join Fab Abs February!

Hey All!! Can you believe January is coming to a close already??  We’ll I have a reason for you to get fired up for February!!!

 

Starting Feb 2nd I’m hosting a challenge– FAB Abs February!!

The challenge will be in 2 places– here in www.TeamBuffMother.com

AND

On www.Dietbet.com/buffmother for a weight loss challenge of 4% of your bodyweight in 28 days.

 

Join in however you’d like, thanks! I’ll post more about it in a few days!

 

Oh wow, how did it get to be Friday?  I literally was in bed almost all day Sun, Mon, Tue, Wed and half of Thurs….CRAZY! I have not been knocked on my booty so hard in a long, long time! Glad that’s over, HA!!
3 of our 6 in the family got it bad- Gracie first, then Tia and I.  Hoping no one else has to lose a week of their life to this flu.

 

Anyhow enough about that, it seem like sickness is the only thing I’ve blogged about this week. Truth be told, I’ve had a lot going on in my BRAIN during the time off. I’ve been thinking about a lot!!

 

I had a fun question asked of me a couple week ago “What are 3 things on your bucket list?”  It’s an interesting question because I didn’t know off the top of my head…I had to think about it for a while.

Here are the 3 I came up with:

  1. To learn to sing
  2. To own a horse (and learn to ride it)
  3. To visit Germany During Oktoberfest

 

What 3 things are on your bucket list?

 

Like I said, I’ve been thinking about a lot of things Death, life, living, money, time, energy, work, being lazy, goals, vision, people, love, etc…

So much thinking has made me glad to get back to workouts, they clear my head.

Today’s plan, bike and do chest/triceps.

Gonna go for now, be sure to enjoy your FRIENDLY FRIDAY!!

Love,
Michelle

 

 

p.s. I’m making a list can you please share some healthy “reward” ideas!!

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The Key to your Motivation is to Encourage others!

www.BuffMother.com

It’s a Christmas Miracle!

Last night Travis delivered some sad news- that one of our chickens had been killed. It was Dottie, the one that chases butterflies and is the fearless leader of the other remaining 4 (we had 1 other killed about a month ago). It was very sad news.  We were also distraught that the kids didn’t seem to care much that she died??  It left us wondering…Is something wrong with us as parents that our kids just don’t care??

 

Well, this morning, I let the chickens out of the coop and all 5 were there, INCLUDING DOTTIE!!!! It’s a Christmas Miracle!!

 

I’m not sure where she was– but my only guess she was hiding in the coop somewhere??? It truly makes no sense– Travis checked over and over again for her last night!

 

The Choir Concert went well last night. It got me inspired a bit more for Christmas Music! (I have some on now!) and Gracie did a great job!! I’ll try to upload the itty-bitty video I got of her signing.

 

The DIET BET contest has ended!! Congrats to all who participated, I know it helped so many of us from totally going bonkers over Thanksgiving and beyond! Weight loss or even no gain over the Holidays is a WIN for sure!

 

I didn’t make my goal weight, but that’s ok…I didn’t really need to lose the “vanity” weight right now and I’ve found that in certain seasons it’s important to focus on just feeling good vs. worrying about the 1-4 pounds I’d like to eliminate…LOL! it’s all good!

 

I got my workout done yesterday and it felt very good to run outside and HOLY COW my butt can tell I haven’t run hills for about 6 weeks!  It’s sore today!!

“i’m a SUNNY Gym Ange!” #gymangel

 

Can you believe just 22 DAYs left in 2014 and I have PIGs or HAM on my mind!!  I am honored to have been selected as a Local Celebrity Candidate for this year’s “Kiss A Pig” Gala~ Please like my page dedicated to the event: https://www.facebook.com/BuffMotherKiss

AND….Check out today’s suggested workout- The “HAM” sandwich: http://youtu.be/kRtrugCo68Y

Do this circuit 4 times~ it is not a RACE!

THE “Ham”:
Repeat this circuit 4 times
1) “H”- Hip-Ups : Place feet up on a bench (chair, box, couch, ottoman, etc) and lift hips up
5 reps slow and controlled being sure to hold the SQUEEZE for at least 2 seconds.
2) “A”- Around the Worlds: Stand holding something for balance, lift right leg out to side and move it in circle “around the world” switch legs and alternate directions on each set.
3) “M”- Money Makers: Stand with feet a bit wider than shoulder width, place right hand on hip, left hand on head and jut right hip out as you rotate slightly.

 

Big day for me here– my movie premier. Not sure what to wear on the RED CARPET, but I know whatever i choose will be fun!  May have to have ya’ll help me decide through some facebook interaction!

 

I’ll be sure to take a bunch of pics tonight no matter what!

Love ya’s,

Michelle

 

 

 

p.s. I’ll be making this a full page on my buffmother.com site soon– but here is the basic info about my newest “job”…to raise money for the ADA

Make Me “Kiss a Pig!”

I am candidate selected to help raise awareness and donations the American Diabetes Association’s Kiss a Pig Gala. Please cast your votes for me by donating through this web page. Every dollar you donate counts a vote for me. I would LOVE TO “KISS A PIG”!!  CLICK Here to DONATE!

 

Or purchase tickets to the event here- hurry they sell out fast!!

https://donations.diabetes.org…Tickets&id=43621

 

Michelle Berger, lovingly known as BUFFMOTHER,  is the Owner of www.BuffMother.com, which includes a line of healthy foods www.BuffMeals.com. Michelle’s passion to teach others to regain control of their hormones via exercise and nutrition has earned her Fitness Guru status. Michelle is a mother of 4, author, fitness professional and a motivational speaker/coach who studied Exercise Science and Nutrition at North Dakota State University. Michelle, her husband, Travis and children live in Gravette, AR.
You can donate by selecting the “Click Here to Sponsor Me” link. Our efforts will help set the pace in the fight against diabetes.

Help Make a Difference!

No matter how small or large, your generous gift will help improve the lives of nearly 29 million Americans who suffer from diabetes, in the hope that future generations can live in a world without this disease. Together, we can all make a difference!

Thank you for making a generous contribution to this cause that is so important to me!

Want to buy tickets or a table to the event?

https://donations.diabetes.org…Tickets&id=43621

or

Contact Krista Coffee at kcoffee@diabetes.org

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Good Old Friends!!

Have you heard the new Dolly Parton and Kenny Rogers Duet “You Can’t Make Old Friends”??

 

…I am blessed to have many good old friends. Several of the trainers who are helping us with the Dr. Tammy 90 day Challenge are my good friends who have graciously helped me out by offering FREE training services to the 6 challengers in the 90 day weight loss Challenge.

We just wrapped up week #9 on 1/7/14 The weight loss has been AMAZING!!
Patrice 185  Down 25
Kate 294 Down 46
Sarah 212 Down 29
Deek  278 Down 26
Vera 208.4 Down 34
Tyler 205 Down 46

 

MOST of the SUCCESS of the Challengers is due to the insane effort of their dedicated trainers…thanks so much Lylna, Mark, Jermaine, Brandy, Thaiser and Wes !! I can’t even begin to express the gratitude I have for my good friends!! I expect us all to be friends forever!!  If you are local these trainers are the cream of the crop and you’d be lucky to hire them as your trainer!!

Here’s a fun video featuring myself plus some of the challengers and trainers:

Contact info for the Trainers (local to Northwest Arkansas)

  • Deek’s Trainer= Jermaine Petty former pro-football player trains at Athletes Plus of Springdale #(479)751-8437
  • Sarah’s Trainer= Brandy Goddard offers private or group training in Fayetteville plus teaches classes at both FAC and Catalyst #(214)616-8860
  • Kate’s Trainer= Lylna Thao a MMA fighter who teaches a women’s only class every Tues and Thurs night in Rogers plus does private boxing lessons 7 days a week #(479)685-3975
  • Vera’s Trainer= Mark Conner loves personal training in the off season of his well established Landscaping company in Rogers #(479)936-0052
  • Patrice’s Trainer= Thaiser Taylor owner of GoPerformance in Bentonville #(407)401-4262
  • Tyler’s Trainer= Wes Sharp owner at UFC gym in Johnson/Fayetteville. Classes available to kids, women and men. #(479)249-8899
  • Alternate Trainer= Elton Ford former Razorback of Fayetteville #(404)840-8217

30 day “Get Buff”- Day 1

30 day “Get Buff”- Day 1

First off THANKS so much for joining in on our contest!! more info is located about the contest in yesterday’s blog– check it out: GET BUFF contest!!

The workout program** I’ve designed for our contest is very different from what I normally use in my own fitness program and in training the majority of my clients. This program is a  Full Body training routine! Every workout program has it’s advantages and I believe NOW is a great time for a FULL BODY plan! It’ll provide us some fun, FAST results!

For those of you new to fitness- a “FULL BODY” workout routine simply means that each time you lift weights you address your full body- so you will do exercises for your upper body and lower body all in the same workout.

Personally,  I am at a good point with my fitness MOJO, but I am greedy– I’d like some MORE MOJO!!

Currently, I’ve been struggling to get in my gym workouts with the chaos of the kids being activities and my preference to “play”- I would rather go hiking, spend time on my tractor, play tennis or go run sprints, than workout in the gym.  In order to find some MOJO for me and, YOU, my fellow TEAMMATES,   I put together a routine that will “shake up” our lifting routine, help us get back into lifting again, give us new insights, allow for muscle gain, and get us some FAST weight loss results!
** You are FREE to follow whatever workout routine you desire during the 30 days, this workout plan is for those who want to try it and those who don’t already have a plan to follow**

Workout:

 

Workout # DAY #1
“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
Rest between sets 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…..

Need help with exercises?? use google or Here are Some video links- http://buffmother.com/video

“GET BUFF” CONTEST Diet :

A lot of results can happen in just 30 days of working out but if you really want to get results you need to FOCUS on your diet also.  For this contest we will have a “Daily Diet Focus” and OVERALL “5&5+” Diet goal:

OVERALL “5&5+” Diet goal:

By “5&5+” I am referring to serving guidelines- let’s put are focus on what TO Eat in a day vs. What NOT to eat:

5 proteins servings daily
AND
5 Fruits and veggies

+Plus FAT = what ever FATS come with those proteins, fruits and veggies (meat fats, dressings, oils, butter, etc…)

Don’t go overboard with “extra fats” and be WISE about your food choices- but PLEASE enjoy your food and fats in moderation. They are good for you and needed for a healthy body! (FYI- this 5&5+ fits perfectly into my hormonal timing diet recommendations for buffing …more info on that is in my books)

Like I said-“FOCUS on what we CAN EAT vs. what we can’t- FOCUS on Solutions!!!”

***NOTES ABOUT CARB INTAKE***

5 fruits/Veggies is the goal- CARBS are in many fruits and many veggies

it’s up to you on how few carbs you get in by the selections you make-

In an optimal weight loss “buffing” style diet (the 5-3-3-3)- you’d want about 3 of the choices to be CARB based (like fruit or complex carb veggies like sweet potatoes, etc..) and the other 2 from greens

BUT PLEASE let’s keep this simple! If you focus on 5 Proteins &5 fruit/veggies + the accompanying Fats you will lose weight!

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

p.s. EXAMPLE ACTUAL WORKOUT~
Lifting~ “Basics” DAY#1- full body

Chest:
warm up- push ups 12 reps
Bench
45#x15 (warm up)
95#x 10 x 2sets
115# x 9 x2sets

Legs:
Squats
45×15 (warm up)
95×10
135x3x10

Back:
Pull ups 10, 8

ABS:
Knee ups
4×25 (set 1 after bench, set 2 after squats, set 3 after set 1 of pull ups, set 4 affter pull ups)
Crunches
2×15 (set 1 after set 1 of pull ups, set 2 after pull ups)

Extras:
play with kids- various activity
Hip lifts, rotation, boxing drills, stationary lunges with butt out, hip thrust, stretching, knee extensions (light- 2sets)- all between lifting sets
+ hiking in the woods for 2 hours

day 1 “Get Buff”

SSS 2012 Finalist – Jenny B of NE

I am so VERY proud of Jenny for “finding herself” again through BuffMother.  She over came her Mommy guilt and overcame her fear of the “meat heads” in the weight room.  I’m very impressed with how 7 pounds of weight loss transformed her!! Way to go Jenny~ I expect your fitness future to bring many more successes!!

Name: Jenny B of NE
Number of children: 1
Age:33

Why did you enter the “SuperSTAR Success” contest by BuffMother?  I wanted to challenge myself and learn more healthy ways to attain my fitness goals. I also wanted the extra guidance that I got from the Youtube videos, emails, journal, Rally Room and fellow BuffMothers.

What tactics did you use to stay focused and engaged for the entire 70 days?  I really utilized the Rally Room for support, I also used my husband because he also helped keep me accountable, watching the YouTube videos, journaling as well as continuing to reference “Hormonal Timing” book. All of these together helped me keep my focus.

How do you feel about your success?  I am very happy with my results and excited to see how I will look and feel months from now after continuing to live a healthy lifestyle.

What obstacles did you have to overcome in order to attain your goals?  Some of the obstacles I had to overcome were to fit working out into my already busy schedule, having “mommy guilt” after leaving my daughter to go to the gym to workout, eating healthy and prepping meals. It took me some time to figure out the meal prepping thing.  I also had to overcome the “haters” and being criticized for what I was trying to accomplish.  Another big one was using the weight room at the gym and not feeling intimidated by the equipment as well as the “meat heads”.

What would you like to tell the world about BuffMother ?  I was able to find myself again through BuffMother.  The knowledge I gained about eating, hormones, and workouts will stay with me for years.  I met some great friends through the Rally Room, which I found to be a very safe place for me to express my feelings and share my successes as well as struggles. I wish every woman wanting to learn and make changes could be a part of the BuffMother community.

Can I have your permission to post your entry and photos online? Yes

#2-Beginning/Ending STATS-

DATES taken- 08/20/12   11/01/12

Height: 5’4”
Weight:   130       123
Bust:        34         32.5
Waist:     29          27.5
Hips:       39.5      37

Before Picture

After Picture

Additional Measurements:

Today’s Date: Before 08/20/12         After 11/01/12
height:_5’4___ weight:_130_____ age:_33______
**Start of your last period date:_2 years ago____
Length of last 2 monthly cycles (average is 28 days): Unsure
Today’s day in your monthly cycle (c-date)-Unsure   C-21

Please list the following measurements:
Bust (around the biggest part, women only): 34  32.5
Chest (just under armpits with arms down at your sides): 33.5  29
Waist (the smallest part): 29   27.5
Hips (the largest part of your butt): 39.5   37
Shoulders (around the outside of your shoulders with your arms at sides): 40   39
Biceps (relaxed at midpoint of upper arm): 11.5  11
Thigh (8” above Knee cap): 20  21.25
Thigh (12” above Knee cap): 22.25   21.75
Calf (7” below knee joint): 13  13.5

Shine in 49 Runner Up- Kim Hurt

Name:  Kim Hurt of NE
Number of children and ages (it’s okay if you have 0): Alexys (7), Justys (5), Skylar (3 1/2)
Age:  34

Why did you enter the “Shine in 49” contest by BuffMother? To get fit and lose weight!
What tactics did you use to stay focused and engaged for the entire 49 days?  The numbers on the scale helped.  The more the numbers went down, the more motivated I was to eat healthy.  I also noticed how much better I felt, the better I ate.   But the biggest change seemed to be in my strength and heart rate.  My recovery was a lot shorter and I felt a lot more tone.   
How do you feel about your success?  While I was wishing for more weight loss, I absolutely loved getting toned up and feeling great. 
What obstacles did you have to overcome in order to attain your goals?  A lot of family get togethers and with 3 kids, trying to find the time to workout.  
What would you like to tell the world about BuffMother ?  It is a great overall fitness routine.
Can I have your permission to post your entry online?  Yes

 

"Thin in 30" CONTEST Diet

“Thin in 30” CONTEST Diet :

A lot of results can happen in just 30 days of working out but if you really want to get results you need to FOCUS on your diet also.  For this contest we will have a “Daily Diet Focus” and OVERALL “5&5+” Diet goal:

OVERALL “5&5+” Diet goal:

By “5&5+” I am referring to serving guidelines- let’s put are focus on what TO Eat in a day vs. What NOT to eat:

5 proteins servings daily
AND
5 Fruits and veggies

+Plus FAT = what ever FATS come with those proteins, fruits and veggies (meat fats, dressings, oils, butter, etc…)

Don’t go overboard with “extra fats” and be WISE about your food choices- but PLEASE enjoy your food and fats in moderation. They are good for you and needed for a healthy body! (FYI- this 5&5+ fits perfectly into my hormonal timing diet recommendations for buffing …more info on that is in my books) chef

Like I said- “FOCUS on what we CAN EAT vs. what we can’t- FOCUS on Solutions!!!”

***NOTES ABOUT CARB INTAKE***

5 fruits/Veggies is the goal- CARBS are in many fruits and many veggies

it’s up to you on how few carbs you get in by the selections you make-

In an optimal weight loss “buffing” style diet (the 5-3-3-3)- you’d want about 3 of the choices to be CARB based (like fruit or complex carb veggies like sweet potatoes, etc..) and the other 2 from greens

BUT PLEASE let’s keep this simple! If you focus on 5 Proteins &5 fruit/veggies + the accompanying Fats you will

"All Star" Kathy K. of NE

Kathy of NE!

I was introduced to BuffMother by my friend and fellow chiropractor, Lisa Staudt.  At that point in my fitness “career”, I had been doing Jazzercise 5-6 days a week for 6 years.  I was frustrated due to the fact that I was working out hard, yet getting nowhere.  I felt like I was losing muscle and shape and gaining weight.  Talking with Lisa about BuffMother just made sense.  I wasn’t sure if I wanted to give up Jazzercise, but my true love had always been lifting weights.  I liked the idea of being able to do whatever exercise program you wanted.  I was also intrigued by the thought of my hormones directing how I worked out.  I think everything in our body is connected in some way, shape or form. I am thrilled with my weight loss, inches lost/gained, the way I look and how my clothes fit.  But I’m more excited to know that I am STRONG!  It has given me the confidence that I had lost over the years.  It’s very intimidating to step into a gym after 18+ years.  Having the knowledge and “plan” from “Hormonal Timing” helped me ease back in.