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Fitness Impacts EVERYTHING!

Taking care of your fitness will impact every aspect of your life!
I honestly am shocked so few people actually try to be fit!

Did you know?  Less than 5% of adults participate in 30 minutes of physical activity each day;2 only one in three adults receive the recommended amount of physical activity each week.3

How can anyone have a good quality of life when they have no energy, no ability to do leisure activities, bad health, heart disease, low back pain, diabetes, obesity, autoimmune diseases, etc….??

  • Recent reports project that by 2030, half of all adults (115 million adults) in the United States will be obese.12

How can you feel confident to face life’s challenges or an emergency situation when you are totally physically incapable to do anything and are out of shape?

Optimal fitness and health is not just about the physical side of it (i.e.how fast you can run a mile), it also encompass your mental, social, emotional and spiritual fitness.

Fitness impacts ALL of your Quality of Life, Being Fit allows you to:

  1. work effectively
  2. enjoy leisure time
  3. be healthy
  4. resist hypokinetic diseases (heart disease, obesity, diabetes, low back pain, etc.)
  5. meet emergency situations

News Flash!! your Fitness is not only important to you!  It’s important to any business owner on the planet.  Your fitness affects a company’s ROI. ROI is “Rate of Investment”, the most important number in accounting for employers, they want their investment of employing you to pay off!  If you are not physically fit, it impacts more than just you! It impacts your ability to have a successful career, and earn income!  We can take that a step further and say that without fitness you cannot make your “mark on the world”.  Fitness tops the list of Billionaire Success Secrets for a reason, without it you just can’t perform well! https://www.cnbc.com/2017/05/28/mark-zuckerberg-and-richard-branson-exercise-is-key-to-success.html

What to do? Where to start? Or should I be asking, HOW do you start?

You start in you brain! That’s right, a fitness lifestyle starts with your belief that you will be better if you invest time into your fitness.  If you don’t believe that, then you are a lost cause.  Exercise is not about burning a certain number of calories or losing weight, it is about changing every cell in your body in a positive way.  Just 30 mins of extra activity a day will change how every cell in your body works!  You may not notice any difference on the scale but you will notice more mental clarity, more physical ability, more emotional stability, more confidence, etc….Once you get that, you can attack bigger fitness goals like incorporating more of the 11 Components of Fitness into your life.  If you believe in fitness, feel free to START HERE for a comprehensive simple workout routine that you can do at home with just a set of Dumbbells, a ball and chair…. https://wp.me/P4kaPT-2QK   The biggest obstacle to being fit isn’t your body it is your mind! Believing in fitness will change your mind and allow you to change your body!

Please feel free to reach out to me anytime, I am here to help!

Believe you can be BUFF,
Michelle “BuffMother” Berger

 

Some websites with more stats:
https://www.hhs.gov/fitness/resource-center/facts-and-statistics/index.html

https://phpartners.org/health_stats.html

https://www.healthdata.gov/

Video

Butt Circuit of Lunges, Hip Thrust, Bulgarians and Reverse Hyperextensions

I just did this workout now….If you have 20 mins this is a great BOOTY Workout. This video contains the full 2nd Day 1 workout of our MY BOOTY series (day 1 workouts in this series are the major muscle ones)

After a no weight warm up follow along for

3 rounds of the following butt Circuit

1- forward lunges 10 on each leg alternating
2- 10 hip thrusts
3- 10 Bulgarians
4- 10 reverse hypertension with bent knees on bench

Video

Gearing up for 2017– Jumpstart Challenge

We are just a few days from 2017 and I for one am very excited!!

Today I announced our January Challenge….the “Jumpstart” January 1 daily exercise challenge– PLUS toward the end of January I’ll be announcing a BIGGER, longer contest type challenge!! Get ready to get BUFF in 2017!!

Jumpstart January will be all about JUMPSTARTING your strength training by doing 1 exercise per day. I’ll post a short video daily and your job is to do it then comment that it’s done!! The exercises will be simple moves that need very minimal equipment (dumbbells, a ball, a chair or an exercise band). Join in on the fun and JUMPSTART your fitness in 2017!! Who’s with me??

Today I filmed the first 14 days of exercises and I’ll be uploading them to YouTube. I’ll also be promoting them on social media daily.  You won’t miss them 🙂

In other news, yesterday I had a good workout day after having basically taken Tues off.  I say basically because I did train 2 clients which always involves me doing some exercising with them and I did run for about 8 mins of intervals with a client that day.  Yesterday I had a real workout. I ran outside in my tank and pants, it was 65!  It was the first time I had ran on the uneven trail for about 2 months, my joints are certainly telling me so today!  After the run I did a short lifting workout:

PBJ butt sandwich
Bench
Bent over Row
Kettle bell swings
Inverted Pull Ups
One arm KB rows

Then a stretching session– I was certainly a bit tired by this point.

This week I have also been dealing with bladder pain.  Not worried that it’s a UTI but still it’s annoying!  The same cycle day last month (cday10) was when it was bad also– I doubt it’s a coincidence.

Hope you join in on the JUMPSTART CHALLENGE!

Happy New Year, Michelle

Video

Pray for your spouse marriage tip

I’m here with another fit marriage tip for you… today’s tip is prayer!  You need to integrate prayer into your marriage, but specifically you need to pray for your spouse!
The book “Power of a Praying Wife” has been a very integral part of my relationship.  A few years into my marriage I got a copy of this book (it wasn’t this one, the original got tattered and torn so I got a new one with a hard cover )!! I read through it and used it over and over and over again!
This book is great because she’s got some real life example stories from her own
marriage, then a prayer and Bible verses that go along with the
prayers. She covers a wide variety of topics including:
  • about his wife
  • his work
  • his finances
  • sexuality
  • spirituality
  • temptation
  • mind
  • health
  • protection
  • reputation
  • relationships

I loved every topic, it hits home in so many different areas not only
in helping change my husband (which I wanted!) but it also change me.
It made me realize so many of the struggles that he’s going through on a daily basis,  that until I read book, I didn’t really understand.  It also opened my eyes as why I was going through so many similar struggles.
Praying to God works and it releases miracles into your life. It releases His love into your marriage. You need to allow Him to work in your life, that happens through prayer.
God wants you to have a great marriage and miracles do happen!! If you i would like a stronger marriage check out this book I highly recommend it!! Stormie Omatian has many other books that are great! Including praying for kids and just all sorts of amazing, amazing and resources.
Please make sure you praying and praying for your spouse. Also, please know that I’m here for you if you have any questions and if you want some personalized interaction simply
just reach out to me.
…and good luck with your marriage!! May it be strong and FIT!
God bless you!  ~Michelle
Video

Are you beating up yourself?

Are you beating up yourself?
Activities that place tons of stress on joints
Plyometrics, Jumping, Sprinting, Explosive throwing, boxing, kicking

Plyos are drills, many times that incorporate JUMPING. High explosive drills meant to created better Athletic performance.  Why are we trying to train like we want to become a pro athlete?  Seriously do you think you have a chance? LOL! I don’t see too many 40 year olds being drafted into the NFL!

Be smart about your training, you need recovery between those high intensity workouts, as you age you may need even more. Please take an honest look at your workout program…are you CAUSING joint injuries?

2 or 3 plyometric style workouts a week is about the max you should ever incorporate.
Explosive hard movements are only done once or twice a week using boxers as example.
Track athletes don’t SPRINT HARD every day, an average of 2 or 3 hard workouts a day…
If you are doing BURPEES every day, you are going to end up with joint pain!
A proper training program is a mix of things, you need to train to your goal. If you are not training to be a sport specific athlete, don’t train for that sport, train for your goals.
I am a big fan of strength training programs, BUILDING up your body.
I do sprints and some plyos to stimulate testosterone.
The base of what I do are workouts that in the long run keep my joints strong. Please enlist a good personal trainer that will help you come up with a good program so that you can be in the gym with me at 100 years old looking buff and squatting!!

Website: http://BuffMother.com
Facebook: http://facebook.com/buffmotherpage
Twitter: http://twitter.com/buffmother

Michelle “BuffMother” Berger coaches you on how to become your best

Video

3 common joint problems: arthritis, tendinitis and bursitis

Michelle “BuffMother” Berger coaches you on 3 common joint problems: arthritis, tendinitis and bursitis

Do you suffer from any of these?  Any tips??

Please share your story and info!

Website: http://BuffMother.com
Facebook: http://facebook.com/buffmotherpage
Twitter: http://twitter.com/buffmother