Super STAR Success Video Coaching Content

 

• **IMPORTANT***STEP #1**Send me your NDA so you can see all the content and access downloads
  • Email me your signed (type name and date) NDA; click LINK here to download:
    http://michellebergervideo.s3.amazonaws.com/NDA_Terms_and_Conditions_VC.doc

Category: SSS week 00

• • SSS WELCOME! HOW THIS “Video Coaching” WORKS~ Each week you will get access to more information, Just 1 week at a time That way you can follow along with out…
    • How to download and use your diet and workout plans
    • Plus other info on Workout OPTIONS
  • Downloads~
    Now that I have your NDA form I’ve “graduated” your status to week 00 and here are your “Bonus” downloads: Hormonal Timing e-book: Hormonal Timing…
    • Hormonal Timing e-book
    • SuperSTAR Success (SSS) Journal
    • Diet Meal Plans
    • Training programs
    • Workout Plans~ BEGINNER & EXPERIENCED
  • Workouts-SSS week 00Workout Plans~ BEGINNER: Beginner Workouts EXPERIENCED: Experienced Workouts In this video I will go over how to download and use your diet…
  • SSS week 00 Coaching videos– GET READY!!!
    SSS get ready week 00- “the pre-launch!” In the SuperSTAR Success contest we will be focusing on the the biggest stumbling block to fitness success…
    • SSS contest overview
    • SSS journal HOW TO USE IT
    • What the judges are looking for
    • What is coming next week…

• Category: SSS week 01

  • SSS week 01:Week #1 MINI CHALLENGE – take measurements/stats and pictures
    • Part 1~ Get fired up!! Mini challenge intro
    • Part 2- Taking STATS: measurements and body fat calipers
    • Part 3- How to take your photos demonstration

    Supporting Documents:
    SSS final entry form
    GREAT chart
    Success Journal from my book

  • SSS wk 01- Workout video of Beginner Buffing Upper bodya video that demos this beginner workout: Upper body Circuit — do the following exercises in the order listed, complete the entire list 3 times: (MORE…)
  • SSS week 01- Michelle’s DETAILED workout POA
  • SSS week 01- Workout Demo: Experienced Buffing Chest/tricep/absSSS week 01- Workouts here is a LONG video progression of my Experienced Chest/Tricep/Abs (phase 2 experienced buffing workout)workout today: Part 1- Intro…
    • Part 1- Intro and Warm Up
    • Part 2- Bench and Push ups and some ABS!
    • Part 3: Incline Flys and Knee ups
    • Part 4: Tricep Extensions and Vacuums
    • Part 5: Tricep Kickbacks
  • SSS week 01- Coaching: Measuring SuccessBe sure to do Mini-Challenge #1 take your STATS and STARTING Pictures. Other than that~ be sure to…

• Category: SSS week 02

  • SSS Week 02: Mini-Challenge NO BREADWhy NO BREAD??…
    • explore other alternatives to bread
    • gluten intollerance
    • no grain diet?
  • SSS Week 02: Beginner Lower Body Buffing workout (Video)LEGS- Beginner Buffing workout (from phase 1 log)
    • Barbell Squats
    • Step ups
    • Knee Extensions
    • Leg Curls
    • Walking Lunges
    • Calf Raises
  • SSS week 02- Michelle’s DETAILED workout POASSS week 02- Michelle’s DETAILED workout POA Phase 2 Buffing Monday Tuesday Wednesday Thursday Friday Saturday Sunday Week…
  • SSS week 02: CoachingGREAT week!! fun to see many of your successful reports in the RR. I also love that we can take one week at a time….Accountability is so important…
    • *Weekly Consistency Report*…or “Plan of ATTACK and RECAP”~
    • Example POA’s
    • Extra Workout examples
    • Info on “Fat Furnaces”

• Category: SSS week 03

  • SSS week 03 Summary
  • SSS week 03- Mini Challenge: 100 Lunges by: BuffMotherSSS Week #3 Mini Challenge- 100 lunges a day!! Your mini challenge if you choose to accept it is to do 100 lunges each day this week!! That’s 100…
    • Many TYPEs: Stationary, Walking, Jumping, Side(including Skater and Jumping Side, Box, Forward,Backward, Smith Lunges (butt emphasis and basic, Starter style, etc…
    • 3 extra workout examples
    • How I get in 100 lunges a day
  • SSS week 03- workout: Experienced Boosting Legs(ph 3 log)
    • Part 1- Squats
    • Bulgarians
    • Part 2- Pliet Butt Squats
    • Part 3-Knee Extensions
    • Part 4- Dead Lifts
    • Walking Lunges- do these with holding DB’s
  • SSS week 03- Michelle’s DETAILED workout POA
  • SSS week 03- Let’s talk about HORMONES!Boosting- “the second half of the month”- PMS –2 weeks… Mindset -Maintain what you attained during buffing – try to keep the scale steady if you…
    • (building) mode
    • break from its caloric deficit
    • MENTAL break
    • maintenance
    • burn more calories
    • hormone symptoms

• Category: SSS week 04

  • SSS week 04 Summary
  • SSS week 04- Mini Challenge: No DairyBE SURE TO Check in with your SSS progress here~ http://blog.buffmother.com/2357/how-ya-doin/ SSS contest~~…
  • SSS 04~ Buffing!
    MORE ON Buffing- “the first half of the month”- Sweet happiness –2 weeks… Mindset -Hit it hard –shoot for overall weight loss (chances are you are…
    • “catabolic”
    • caloric deficit
    • MENTAL focus
    • keep your protein levels high
    • Hit it hard
  • SSS Week 04- Ph 1 log~Beginner Buffing UB and example interval workouts
    

    Push ups on Wall
    Bent over DB Rows
    Chair dips
    Shoulder press
    Bicep curls
    lateral shoulder raises
    Knee ups 3x 15
    Crunches 3x 15
    Intervals Demo

• Category: SSS week 05

• • SSS week 05- Mini Challenge : workout with someone!!
  • SSS week 05 -Workout Video- BOOSTING BIG MUSCLES!! (sss wk 05)
    Chat about Boosting BIG MUSCLES
    CHEST, LEGS and BACK
    Workout examples
    Workout Videos
    
    • Pull ups
    • One am DB lat rows
    • Pull ups
    • Bent over Rows
    • Pull ups
    • Seated Rows on bowflex- focused on rhomboids
    • and MORE Pull ups!
  • BELIEVE!! (week 05 coaching topic)This week’s coaching topic is about Belief!! We all have things we believe deeply in. I challenge you to increase your BELIEF level this week!! You need to…
    • Homework~EACH DAY THIS WEEK WRITE AN “I BELIEVE…” STATEMENT
    • Some of MY BELIEFS
    • Belief Quotes
  • SSS week 05- back workout with video links by: BuffMotherExperienced Buffing Phase 2 workout: This is a traditional lifting plan. Do a set of the specified exercise for 10 reps, followed by 1 min rest then repeat…

• One arm bent over DB lat rows
• Lat Pulls
• Rows-
• Military Press-shoulders
• Lateral/ Front/ bent over Raises-21’s–3×7
• Bicep dumbbell Curls

• Category: SSS week 06

  • SSS week 06- Mini Challenge – try on bikini daily
  • Chef BuffMother! cooks some GREENS for you~(SSS week 06)
    FROZEN GREENS~ keep them handy: Cooking frozen veggies: QUICK Asparagus Stir Fry: Cooking FRESH Asparagus:
    • FROZEN GREENS~ keep them handy
    • Cooking frozen veggies
    • QUICK Asparagus Stir Fry
    • Cooking FRESH Asparagus
  • SSS 06- Buffing Experienced Phase 4 detailed POA!
    SSS 06- Buffing Experienced Phase 4 detailed POA! “Buffing” 3day split- using “paired circuits” 5 lifting 4 intervals +2 extra 20 min…
  • Diet Talk~SSS week 06
    ~~~ Diet: Happy week 06…this week we are going to talk more about DIET! I know I rarely post what and when I eat…….mostly because I am not a…
  • Homework and Next Week’s focus… (SSS week 06)
    Homework and Next Week’s coaching focus… Homework: Halfway done report WRITE down you food intake 3 days this week(all of it!) Try on bikini…
    1. Halfway done report
    2. WRITE down you food intake 3 days this week(all of it!)
    3. Try on bikini Daily

• Category: SSS week 07

  • SSS week 07- Mini Challenge :Vacuums
  • ABS!!
    ABS–CPTME….SIMPLE 7 for 7 Passive Abs Sit ups- hands on hammies Vacuums!! 10- 10 seconds daily Knee ups- roman chair are best Traditional…
  • Paired Circuits workout video
    SSS 07- Buffing Experienced Workouts: “Buffing” 3day split- using “paired circuits” Videos of Chest/tri Experienced Buffing phase 4 at home ~Chest/T…
  • SSS week 07 -extra workout examples
    Man!! it was the BEST to be back in the gym today~ I did legs warm up- 10 min r-bike Squats 45×10 one set good mornings- 45×10 Squats 95×10 135×10…

• Category: SSS week 08 (6)

  • SSS week 08- Summary
  • SSS week 08- Mini Challenge
    Mini Challenge: GREENS!
  • SlimChick Infomercial and DVD’s
    You may or may not know that last year at this time I was working hard on a BIG HUGE project!! An infomercial!! It was an amazing experience!! The…
  • SlimChick Boosting Workouts
  • SlimChick Buffing workouts
  • SlimChick ABS

• Category: SSS week 09

  • SSS Week #9 Mini Challenge- Drink 1.5 gallons of water daily!!
  • Final 2 weeks…time to GO!
    Final 2 weeks…time to GO! Homework- Make your POA Go for RESULTS driven diet and workouts- proteins, greens and lifting with big muscles! FOCUS-…
  • Streching and injury prevention
    Stretching and injury prevention Lower Body Stretching video

• Category: SSS week 10

  • Boosting Intervals on Bike
    Boosting Intervals on Bike- insights by Michelle
  • Week 10- photoshoot prep
  • SSS week 10- Mini Challenge
    SSS Week #10 Mini Challenge- take your finishing weight, measurements and thoughts

• Category: SSS week 11 (1)

  • SSS week 11
    Week 11- what next?? First off Congrats!! You are almost finished with your 3 month video coaching program…Now what? In this week’s coaching I’ll talk…

 

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