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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
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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