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5k

The past 2 times I’ve ran on the treadmill, I made it my goal to hit the 5K mark, that’s 3.1 miles for ya’ll that arn’t runners 🙂  It’s further than the 20 mins I normally run.  Saturday, I covered the distance in 25mins, so naturally yesterday I had to try to beat that mark.  I did it in 24:37.  I was running intervals during that time so it wasn’t a steady pace, but all in all I’m happy with that for the circumstances.  The long-term goal is to be back under 20 mins for a real outside 5K.  I may run one this spring??  Not sure on that, lol!  I like running races.

I also caught up on my JUMPSTART exercises. I did Bicep curls and Step Ups plus thew in some bench dips and pull ups. Then I stretched a bit. I was really stiff yesterday.   AS written on my POA I did do measurements and pictures. Both of which were BLAH but good to have for a starting point of this buffing phase. I’ll plan to take pics and stats again in 2 weeks.  I EXPECT to see some changes!  If you are curious about the pics they are in my private Team BuffMother group.  My goal is to be 136 by Feb 1.  Time to hit it a bit harder!!

Speaking of hitting it harder….I get many questions from beginners on where to start. Well I have several thoughts on this, but a very simple idea is to start by doing 10 of our Jumpstart exercises every other day… on the off days do some walking or running or other cardio type exercise you enjoy and that’s easy on your joints.

 

Birthday Success

Gracie’s 13th bday was a fun success. Her Aunt extended an invite to do a “SURPRISE” party at her house for her with a special guest of honor all the way from MN, Grandma Mary!

It was a difficult task to get Gracie to the event due to the fact she wanted to SHOP, lol!  But I prevailed and got her there for the lunch surprise!

 

The day ended up feeling very long for all of us– I couldn’t believe how exhausted I was by just 5 pm!

Anyhow, It was a day off for me.

Today, the fun continues as we still have b-day shopping to do today.

 

POA: a basic 3 days split with for a 6 days a week workout plan. I’m going to be adding in ABS daily and try to add in extra biking (fasted) in the mornings

Monday~Chest/Tris and run

Tues~ Legs

Wed~ Back/Sh/Biceps and run

Thurs~ off

Friday~Chest Tris and run

Sat~Leg

Sun~ Back/Sh/Biceps and run

 

I better get rollin’!! But be sure to join our give away!!

 

Free Giveaway!!! Win a full line of Gym Angel Supplements!!

#1 post an Angel theme picture
#2 tag 4 of your most “Angelic” friends
#3 tag me, Gym Angel, and use hash tag ‪#‎gymangel‬
3 winners will be announced on Friday!
Feel free to enter often (with unique tags)!!

This will be fun and full of HOLIDAY LOVE!

 

Love ya,

Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Feels Weird

It feels weird to not be “in” a contest right now.

If you feel like I do and want another contest to keep your MOJO high, be sure to check out my diet bet, we START 11-11 but join now so you are READY for weigh ins starting on the 9th. Sign up here: www.DietBet.com/BuffMother
Then also sign up for the mailing list here:
http://buffmother.com/dietbet-…others-hot-holidays/
I’ll send you a free 28 day workout plan plus helpful motivation to stay on task towards WINNING!

AND!! …Just wanted to encourage you to invite your friends! The game “MVP” is awarded to who invites the most…Starting Wednesday thru the 11th I’ll be giving daily prizes to the MVP ! INVITE, INVITE, INVITE

Just because I’m between contests it doesn’t mean I’m not working hard. I’ve still got to do my own final entry. It’s going to have to wait until later this week. Too much going on right now to get it done.

 

Here’s the info link if you missed it:

My Nostalgic post for today is about being “Miss Hawaiian Tropic FARGO, ND” twice… A free trip to Hawaii for DH and I in 1995 and again in 1997!! Both trips were a blast and laid the foundation for my current profession. 
I didn’t end up doing my leg workout last night, too tired and lazy. Hormones are starting to ramp up! Boosting is ON!
Instead of a POA, I’m going to post my workout goals for the week:
5 lifting workouts (at least 2 leg days); 4 fasted biking days (at least 20mins each); 3 runs (a long, a treadmill intervals and a hills run)
To Do’s:
Send email about www.BuffMeals.com
Finish gathering testimonials for HT pills
Finish up some paperwork
Get taxes into accountant
Catch ya later ladies!!
-Michelle
Gotta go, pray for my tummy please, I’m hoping it’ll stop hurting soon!
Love,
Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

New Treadmill

HI Ya!!

I’m not sure if I told you but I got a new treadmill…I have never owned a treadmill in my life– amazing for a runner/fitness guru like me– but it’s true.  I got a TRUE brand used treadmill and it’s great!!

I used it for the first time today since it was COLD and VERY wet outside~

So the time was 40 mins total– I didn’t run the entire time and had a couple breaks in there~

2% Incline:

6 mins walking 4 mins at 6mph 1min@6mph 1mim@7mph 1min@8mph

Then I paused the tread mill so I could go change my shoes- My Addidas have been hurting my foot the past 3 months when I try to run in them– I tried and they failed me again.

I put on some other NIKE’s that i haven’t hardly worn- I bought them last year

1.5 min@ 6mph 1mim@7mph 1min@8mph

Then I paused the treadmill AGAIN, so I could change my shoes once more– I went to my “stand by” worn out pair of R4’s– I love them! Nike stopped making them and I’m in a shoe crisis!

Got back to it~

1 min@ 6mph 1mim@7mph 1min@8mph

3:20 @9mph (6:40/mi pace)= 800m after 1 min @6mph HR was still around 140

1 min@ 6mph 1mim@7mph 1min@8mph

1:40 @9mph =400m; HR @ 150-160

2 min@ 6mph Increased Incline to 3% 1min@7mph 3:45min@8mph(7:30/mi pace)=800m finished at the time of 36:35 HR @ 160 final 3:15 @6mph and 2% grade

Total of 40 mins on treadmill

So…to combat my shoe issues I

Found some r4’s to buy tonight– they are girls’ size so we’ll see if they work~

 

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After the run I did Dead Lifts, Squats and some Abs.

I did 3-4 sets of each with only 95#’s– I’m still so sore from Monday I didn’t want to “push it” too hard.  Next week’s training will be much better.  I also realize I can’t handle only lifting 2 days a week.  More than likely I’ll switch to a full body workout plan where I’ll be lifting 3 days a week in addition to my track training.

 

FYI~ I’ve named our contest– “ASS ASSAULT”– sorry for the “bad word”…but I don’t actually consider it a bad word– I like asses!

Abs and Ass are My two favorite topics

— invite your friends to join www.TeamBuffMother.com in May for our next contest “Ass Assault!”

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Okay…

Today’s plan is to get some important work done and then off to the races for the evening– all kinds of stuff going on tonight!

 

See Ya later babes!!

-Michelle

p.s. thanks so much for all the super kind compliments on my S2S entry!!

The Key to your Motivation is to Encourage others!

I Feel It!

I feel it today!!

I feel the end of our contest coming near I feel the LUNGES in my booty I feel the hormones levels in my body LOWERING I feel SPRING in the AIR I feel the excitement of new goals

 

I FEEL it!! YAY!!

 

Today I summarized all the info you need to get your final entry completed for the contest:

S2S~ Day 40: Final ENTRY info

 

My day didn’t go exactly as planned yesterday– the softball game ended up being cancelled so my workout plan had to change a bit.  I also didn’t have time to “lay down” for 20 mins in the tanning bed, lol!!  I did get in a killer hill workout~ I ran 9 min warm up- 5 long hills of about 50 seconds each, with jogging of about 1:30 downhill between– then 4 SHORT STEEP 20 sec hills with walking down 1:10 between finished with a long final run to bridge and final hill.  All in all “RUN KEEPER” said I got in 3.5 miles over the 36 min duration but the GPS doesn’t detect hilly terrain, so it was actually further.

 

After the run I did my 100 lunges– some walking ones, some side ones, some uphill ones

Then went inside and did a short leg workout and some abs

 

 

This morning I’m have to run some $$ into my son, he’s got a track meet this afternoon and needs to buy some food at it. While I’m there I’ll go tanning and get in some smith lunges and cardio!

 

Later today I’ll do a bit more of a workout– lifting upper body and intervals on the bike.

 

I snapped this picture yesterday prior to heading out shopping, I made an extra effort with my hair-used hot rollers and wore heels out to the stores!

I shopped a bit for some VEGAS clothes and I got groceries (EXITING, lol!)

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Let’s have a STELLAR DAY!! Kick it in ladies, just 3 days to go in our contest~ YAY!!

Love,

Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Getting it out of my system!!

I was instructed by a wise woman to “GET IT OUT OF MY SYSTEM” this week in preparation for the SSS contest that starts on Monday– so that’s what I did yesterday, LOL!  I took the day off of workouts, went out to eat, had dessert and some other TREATS!  It was a defining moment of BEING DONE with all that business!!!!  BTW- yesterday evening TOM came with no pain or probelms– much better than how mean he was last month!

Now it’s time to get down to it~ I plan to rock the this contest!

I have my HT charting and SSS journal read to roll- I have my workout plan in place- I’ll be going shopping for food later today and Now, I just need to journal some of my thoughts and goals:

2 . JOURNAL…take some time to JOURNAL.

Write it down!! I’d like to encourage you to write about 3 specific things:

  • When were you at your peak physical condition?– Seems like ages ago that I felt at my peak– Last year when I played football I felt good for a month or so, prior to that 2 years ago when I went to Vegas in September and to Cali in November of 2010-  I felt really good for several months– If I could get back to that place by the end of this contest I’d be very happy.  I’m in a good “starting” spot right now, but not close to my peak– I may need a fitness goal?
  • Do you remember how great you felt both mentally and physically?–Yep, I remember feeling very pleased with my confidence level in not only my body/appearance but I was ON in my mind and spirit- I really had a sense of pure happiness in my spirit– I could feel GOD ‘”shining” through me!  I want that back more than anything else!!
  • What do you have to change about your current habits to attain results like that again?–is this HONESTY TIME??  I have to become much more disciplined in every area of my life.  I need to stop giving myself permission to do whatever I want whenever I want.  LOL~ i’ve been working on this the past few weeks.  I’ve been doing much, much better– I know the SSS contest will help me keep focused and give me even more motivation to be disciplined.  School starts next week so that’ll give me more structure and allow me to “plan” my days a bit easier, YAY!! Another thing I need to change is taking steps to ensure my “health” is intact.  Now that I’m getting closer to 40, I feel that prevention and KNOWLEDGE about my body is even more vital.  Getting some tests done at the DR’s office in September will help me feel more at peace with myself.
  • What is your #1 goal for the next 70 days?What are the “solutions” you must stay focused upon in order to attain that goal?  — My goal is NOT to lose weight (although if I dropped 5 pounds I’d be excited)– My goal is to be a more healthy version of ME- physically, mentally and especially spiritually!  I’ve just been a bit INCONSISTENT with a few areas in my life….I know that I won’t attain my goals with out being extra disciplined.  My #1goal is to finish the contest being proud of my efforts during the 70 days. 

 

I’m going to keep thinking about some more of my specific goals. I need to make some good “to do” lists and look at my calendar.

Thanks for all the support and excitement for the SSS!! We have a really good turn out for it and I know you’ll get great results.

My plan is to be the best version of me 70+ days from now!!

Love ya,

Michelle

P.S.

SSS Overview-some info and Videos~ week 00

 

HOW THIS WORKS~

 

I am adapting my former video coaching area (www.buffmother.com/videocoaching) to be OPEN to the world for free during this SSS contest.  SOME of the content may not be applicable due to the fact that previously it was PRIVATE and cost $125 to access.   The program also included support materials that are not included for free in our SSS contest (sorry)~

Each week you’ll be directed to YOU TUBE videos that will give you tons of training and support through the 10 week journey.  PLEASE COMMENT on the VIDEOS~ each comment helps make it possible for me to do FREE CONTESTS like this one. 

I KNOW It’s tons of info and may not be possible for everyone to keep up.  THAT’s OKAY!! Your #1 priority needs to be getting your own workouts done and eating correctly. Any EXTRA info is bonus for you~  Try taking 1 day at a time and the info will be organized 1 week at a time :) …That way you can follow along with out getting overwhelmed.

…the goal of this site is to give you the info you need to succeed and keep you CONSISTENT in your efforts!!

PLEASE, PLEASE, PLEASE post comments on the videos. EACH  comment helps us reach more people and enables TEAM BuffMother to impact more lives.  Quality questions will be answered in a timely fashion.

Your HOMEWORK ASSIGNMENTS to get done prior to our START on MONDAY!

  1. Get your CHEAT out of your system
  2. Go Shopping “protein and greens”
  3. Journal How you felt at your peak physical condition and your goals
  4. Get your SSS contest journal READY- print and put in binder

In the SuperSTAR Success contest we will be focusing on the the biggest stumbling block tp fitness success >>> lack of CONSISTENCY. I challenge you to BE CONSISTENT over the next 10 weeks! Shoot to do a “workout” at least every other day that would be 3-4 days a week and if you can CONSISTENTLY do that you will see results!!

 

SSS journal HOW TO USE IT:

What the judges are looking for:

GET READY For What is coming next week:

 

Don‘t Forget to do your Your HOMEWORK ASSIGNMENTS prior to our START on MONDAY!

  1. Get your CHEAT out of your system
  2. Go Shopping “protein and greens”
  3. Journal How you felt at your peak physical condition and your goals
  4. Get your SSS contest journal READY- print and put in binder

Let’s be prepared to succeed!!

When it’s time to ATTACK~

-Michelle

18 Days to Go~ THANKFUL!!

Hi Ya Ladies,

18 days left to go and I am thankful I’ve done so well towards my habits this week!!
Today’s “TASKs” are located here:

SEE BELOW~

Be sure to keep engaged– we are in the HEAT of the battle- CONSISTENT focus is needed if you want to BREAK the HABIT!!
Today is my DD’s Birthday!!  the Twins are 9!! holy moly~ how did that happen?
Anyhow lots to do today so…here’s my workout plan:

I’m  benching today! not as heavy as Monday  since I am buffing now:

Warm up 5 min

Bench 4 sets of 10

paired with Tricep extensions
4 sets of 10

Incline Chest press
3sets of 10

paired with tricep push downs
3 sets of 10

Cable flys
2 sets of 10
abs between- old school sit ups

pec machine
2 set of 10
abs between- knee ups

kickbacks
2 sets of 10
abs between sets- ab wheel

and 20 minutes of intervals on the BIKE or TREADMILL

I just love intervals, lol!!

-Michelle

~~~~

Hi AGAIN!!!

We have just 18 days left to BREAK THE HABIT~~ An integral part of growing, advancing and becoming a better person is learning to truly be Thankful.  If you are not thankful for what you’ve already been given, how on earth do you expect to get more!

You have so much!! Be thankful for it!

Your tasks for today are to show gratitude in 3 ways:

1- Send a thank you email to a leader, celebrity, author, or a personality that has impacted you. Simply tell them thanks!

2- Write an thankful list: Jot down 3 things that you appreciate.

3- Celebrate and be thankful for the little victorys that come along as you move towards breaking or attaining your goal. Write down 3 of them now!

Today’s workouts~

Beginner: STRETCH for 10 minutes–a rest day of sorts–

Here’s a link to a stretching routine of mine- http://www.youtube.com/watch?v=Lf9BIQEx3js

 

Experienced:

Intervals and ABS

BuffMother! Interval Training: 20 mins

*If you don’t feel exhausted by the end, increase the intensity of hard and/or easy min.

3 minute warm up

1 minute hard; 1 min. easy…repeat 7 times

3 min. cool down

THEN ABS!

 

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
Other

I am so thankful for the honor to help you on your way to success!! Thanks for letting me into your life~ You are on your way to being a BETTER you!!

Thanks,
Michelle

MB Blog: Thankful Thursday!- day 4

BuffMother's picture

Thu, 2012/02/09 – 12:12pm — BuffMother

Today’s task was to be thankful– http://therallyroom.com/node/51753

here’s my task completed–

 

I’ll be emailing a lady I admire Heidi Baker- she’s a missionary in Mozambique…her story is amazing and she’s literally changing that whole country by taking in it’s orphans!  She’s a true example of what God can accomplish through a person if we seek Him and Love HIM! http://www.irismin.org/

Hi this message is for Heidi-
I am not a person who has many heroes but You are one of mine.  I see God in you and I see that you are doing His Mission. It’s so inspiring!!
I first saw you on ibethel.tv a couple years ago and initially thought- “oh my! that’s a bit over the top as you spoke in tongues and were worshiping your Papa”…but I couldn’t turn you off.  You were showing such true authentic LOVE.  Something I’ve never really seen in a woman like you.
Since that first introduction to you- I’ve read one of your books, watched your dvd documentary and excitedly watched all your messages in ibethel.tv!   Thanks for sharing your light in OUR world and not just on the mission field.
In God’s Love,
Michelle Berger
www.BuffMother.com

 

I am very thankful today for:

My family, especially my twins.  It’s their birthday–9 years old! What amazing surprises they were in my life!

My new home~ I love having land and twice as much space in my home.

My BuffSisters on Team BuffMother…I never thought I could have so many amazing women friends!! Thanks for being my friends!

 

My victories that I’ve already made are:
not indulging in piece of pizza when DH was eating it on Tues
not breaking down and eating the bun on my first ever “5 guys” burger yesterday
cleaning my kitchen late on Tuesday night when I would have much rather been watching JUSTIFIED!! I love that show!!

~~~

EMAIL for day 4; 18 days to go!!

BuffMother's picture

Thu, 2012/02/09 – 7:02am — BuffMother

18 days left and I am thankful I’ve done so well
towards my habits this week!! How have you done?

Today’s “TASKs” and workouts are located here:
http://therallyroom.com/node/51753

Be sure to keep engaged– we are in the HEAT of the battle-
CONSISTENT focus is needed if you want to BREAK the HABIT!

I am so thankful for the honor
of helping you on your way to success!!

Thanks,
Michelle

“Piggy Marie”

My nick name growing up was “piggy Marie”..and for good reason.  I am a mess! I blow through my life like a tornado and rarely take the time to ORGANIZE myself the way I should.  It’s not a in my nature to care about keeping things in order– I’m more about shaking things up and taking action.

Well…I can’t take it anymore! I must get organized at least a bit more than what I am right now.  Does anyone have some good tips?

3 areas I really struggle with organizing are:

  1. my clutter- odd and end stuff around the house- where did all this junk come from?
  2. my paperwork/mail/bills– what to do with all of it??
  3. my computer- I can’t find anything on the sucker!

I think where I’ll start is with my computer.  I’m inches away from buying a new one– it will be a “fresh start” of sorts 🙂  Naturally next in line will be my office just in time for tax season, LOL! If I can get those 2 areas under control during Feb. I’ll be happy!! that’s my goal!

The good news is that my body is getting organized– the fat cells are leaving and my muscle cells are becoming more active!! This week my focus is all about my diet~ the workouts are solidified as part of my routine– now I just need to keep the diet in check! FAT is where I tend to over consume– so I’ll be watching the butter, nut and fatty meat consumption big time in order to get to my goal by March 1.

POA for workouts are: M- Lift back and run T-Lift legs W-Lift chest and run Th- Lift back Friday- run Saturday- Lift legs Sunday- off

I’m still planning on writing up a workout plan for the warrior dash- maybe I’ll have time to get that done later this week.

Also, I’m rather sure our Feb contest is just going to be a short one- 21 days!! I’ll announce that later!

Love ya’s -Michelle

I’m Doing it!

I’m proud of myself today, becuase I’m doing it!! I’m sticking to my workout plan and I’m getting more fit by the minute!! Winter is rough and seems like such a hart tine to keep energy and momentum; my determination is paying off!! I’m DOING IT!!

I’ve got in 2 great runs and 3 nice lifting workouts this week so far!! Yesterday was a treadmill run of 20 mins with the easy minutes at 6mph and the hard at 8mph- I had 6 hard minutes AND I lifted Back, Shoulders and Biceps.

Today was a good DANCING/JUMPING warm up followed by Chest/Triceps and abs….I’d like to get in a bit more “cardio” so I think I’ll go for a hike or maybe dance more??

On my body front, I am seeing changes, just the scale is not reflecting it as much as I’d like- I feel like I have a cyst on my right ovary again (I had one a couple years ago)…anyhow the hormone irregularities can be causing me to retain more water than ususal…No worries, I know it’ll resovle it self soon. I’m focusing on doing my part- eating GOOD and EXERCISING!!

I’m fired up because I’m not letting myself down; I’m sticking to my plan; I’m doing it!!!

:cheers:

-Michelle