Wed, 2012/05/02 – 1:17pm — BuffMother
Sorry I’m a bit late with today’s post– I’ve had an unusual day– 2 sick kiddos home from school with ear infections~ Ouch!
“What I EAT” is going to be our Wednesday theme– so I’ve been taking pictures~ and I’ll be taking more…
So far today:
Over Easy Eggs- 4 of them salted
Coffee with half-n-half
Guac- 1 avacado smashed+ salsa+ salt and garlic salt
Baked Corn Chips
a Snack of a protein + water shake is coming up soon
I’ll be having a big salad with a large portion of chicken for dinner tonight– seriously close to 3 portions of protein can be in 1 breast!
Some other meal ideas:
- small (3-4oz) chicken breast w/onions and mushrooms and some celery = P, G
- 4oz tuna with salad dressing and relish on bread =1P,1C,1F
- large green salad , with avocado or olives, w/grilled steak, dressing and fruit for dessert = 1 P, 1G, 1C, 1F, 1W
- Big lettuce salad with 2 cups romaine/spinach/baby greens –garninshed with tomatoes, onions, cucumbers+ 3oz Chicken and fixings- dressing, nuts, bacon bits, (fats)=PFGG
- 3 whole eggs and blueberries (or another fresh fruit: apple, orange, strawberries, etc…) =PFC
- Salmon 4oz and with a red/yellow pepper or spinach salad with a vinaigrette dressing= PFCG
- protein shake = PC (ideas: OJ+ vanilla protein powder; Choc whey+ unsweetened almond or coconut milk; choc protein powder+ water+ 1 cup frozen berries; Choc protein+ water+ a couple ice cubes+ banana mixed with hand blender)
- 6-7 oz of chicken (seasoned or marinated to your desire cooked in olive oil on 1 cup rice or beans and 1 cup of green veggies (asparagus, brocilli, pea pods or onions/peppers) with 2PCGF
FOR more info on diet check out this article I wrote: “EAT TO FUEL YOUR LIFE”- http://buffmother.com/free-help/articles/eat-to-fuel-your-life
The foods you eat can really accellerate your results– focus on proteins and greens!!
Work it this Wednesday!!
Love ya,
Michelle
Thu, 2012/05/03 – 10:29am — BuffMother
Shine in 49 Conference call in 30 mins– don’t miss it!! Check your email for call in info– it was sent out this morning and last week- same call in info every Thursday at noon Central time!
Today’s topic is DIET!
Fri, 2012/05/04 – 7:04am — BuffMother
HI Everyone!! TGIF!!! My day today will be spent driving to Kansas City to meet up with our TEAM for the Warrior Dash tomorrow~ I’m very exctied to see everyone, hang out and have a fun playing in the mud! LOL!! I picked up our shirts yesterday and they are CUTE! We’ll take tons of pictures I am SURE!
So….I’ve been CRAZY busy with a car in the shop, dr. appts, meetings, broken AC, planting tress, baby mice, softball games, etc….
Plus I’m still recovering from the cold I had 2 weeks ago- not sure what’s going on there, but I may have a slight sinus or ear infection?? Two of my kids and my hubby have been dealing with the same issues– crazy! Anyhow, I feel good except for my head/face, lol! In order to save some energy for the weekend, I opted to take the last couple days off of workouts. I tend to get stressed when I travel and end up sick after wards– NOT THIE TIME! I’m being very careful to protect my immune system and keep my COOL!
It’s a 4.5 hour drive to KC. And I hope to get in at least a little walk afterwards so my legs aren’t all stiff for the race.
I’ve been posting daily on www.BuffMother.com in my blog– so if you’ve missed any posts be sure to check them out there!! Here’s today’s!!
I’m off to be a WARRIOR!!
Love ya,
Mon, 2012/05/07 – 11:49am — BuffMother
Oh wow!! we had an awesome fun TEAM BUFFMOTHER weekend!!! The Warrior Dash was HARD, but everything else was so easy!! hanging out with our Team is like being with sisters~ We just GET each other!! I loved every second of it!!
I’ll try to gather and post a bunch of pics for you later– but for now I just wanted to Say HI!! And I’m more fired up than ever to work my TAIL off over the remaining 5 weeks of our Shine in 49 contest!!!
It’s week #3 and the first day of the NEW WORKOUTS– be sure to check your PDF for the plan~ Go for lifting HEAVY!!
I’ll be back with more about the weekend soon!!
Love ya!!
-Michelle
Wed, 2012/05/09 – 8:03am — BuffMother
Wow!! that Warrior dash kicked my booty! I feel like I am finally over the HUMP in recovering from it!! I ended up taking yesterday “off” so today will be my MAKE UP workout day.
The Warrior Dash weekend itself was so fun!! I drove up to KC on Friday leaving at noon, getting there about 4:30. It was a good drive and nice to be “alone” for a bit. Once I got there I almost immediatly met Nicole! It was fun to finally “hug” her after YEARS of knowing her online. We hung out in my room for a bit while we waited for more ladies to arrive. Next Sherry showed up from Iowa– she and I ran a couple errands, then by the time we got back Lisa, Kathy and Melanie had arrived. Melanie was another member of TEAM BuffMother whom I’ve known for quite some time now, but had never physically met. She has such a wonderful smile and a son who’s 12 like mine that she brought with (along with her super supportive hubby Todd!!).
Once we primped a bit we headed out to met up for dinner at the Zona Rosa shopping area- www.zonarosa.com
At the restuarant we met up with Brenda and her hubby Mike, Tina and her sister Wendy (they are IDENTICAL TWINS!!), Mindy and her hubby, Natalie (Bamboo here in the rally room), and Danielle and her man Aaron. After dinner we SHOPPED in Lisa’s room at her makeshif OOLALA! I had a blast trying on such CUTE items- I got a dress, a miniskirt, a t-shirt and a bracelete…AWESOME!! Towards the end of the night a couple more members of our TEAM showed up, Karen and Dottie. The excitement for the race was palpiable!! But we all knew we had to get some sleep and I certainly did– I slept like a ROCK!
Thankfully I woke up Saturday morning feeling Much better than Friday when I was scared I had an ear infection. I think the addrenaline was kicking in~ After breakfeast we got dressed in our CRAZY LMFAO outfits and headed out on the shuttle to the event. Once we were there we had a couple hours to wait. We hit some of the free sample booths- Monster, Anytime fitness and Bare Naked–Plus a Physical Therapy/Massage booth– OH YES!! It was good!!
As we wondered around trying to stay cool before the race we took a bunch of pics, but never enough! That’s one regret of mine~ i wish I had taken more pics!!
Anyhow, the race started at 12:30 and I was done 33.04HELLISH mins later~ The WORST of the race was the swimming obstacle- I DON’t SWIM! and the amount and length of HILLS on the course. All the other obstacles were fine if you could keep from being thrown off course by some of the rude male competitors. The race itself was VERY HARD! It was my first 5k in 10 years for a reason…I don’t like racing that far. A mile or better yet a half-mile should be my MAX race distance, lol!
It was so fun to be done with the race and able to cheer the rest of our team into the finish!! One of the funniest finishes I saw was Danielle and Cari. They both hit the final mudpit looking as though they hadn’t gotten 1 speck of mud on them the entire race– Cari looked dermined to keep it that way, lol!! NO DICE!! She had to submerge in the muck like the rest of us!! :hehe:
After the race we got hosed down by the fire hydrant, I had brought a change of clothes– then we got our free beers and a Lisa and I shared a turkey leg!! It was YUMMY! We hung around for a while, then hit the shuttle to the hotel– where I showered and napped for an hour prior to dinner. We ate then primped and head out to PARTY downtown on the “power and lights district”…COOL place!! Once we got our groove on it was a blast– we danced with Danielle and her crew a bit at Mosaic and then went out to the main atrium and dance for a couple more hours. It was all our feet could take! Once we got back to the hotel NONE of us could hardly walk! AND I was STARVING!!
Anyhow we hit the hay around 2:30am…then a group of us got up and ate a wonderful brunch before hittitng the road. It seemed like a LONG drive home! I was so thankful to seem my beautiful loving family after the drive. They missed me!!
I’m sure I missed telling you many of the fun details, but that was my weekend at a glance- tons of pics are on facebook– I’ll try to upload some here eventually too!!
Here are a couple Q and A’s from this morning~
~~~~~~
Q:
Hey Michelle, me again, thanks for answering my question earlier today on the fb comments section. 
Another question, the 100 lunges a day challange has me confused. I thought we were supposed to rest the next day the body parts we worked on that paticular day?
Thanks a bunch!
A:
Doing 100 lunges is more like a bit of “cardio”/stretching but I wouldn’t consider it an entire “leg workout” to where you need to rest 2 days prior to workin those muscles again. Also, in lifting “rules” are not set in stone– they can be broken from time to time in order to shake up the routine and challenge your body to new heights. There are even workout programs out there where it is recommended to lift the same muscles every day! Normally I do agree it’s best to give your body parts a couple days rest between heavy lifting workouts and it’s a good general rule to go by. But that’s why this is a “challenge” both mentally and physically!!
~~~~~~
Q:
Hey there, Michelle…I have a fitness question for you…I train with weights, I’ve been strength training for quite a while now and I’ve seen good results! I’m built very little. My body fat percentage is somewhere in the area of 15%. My question is this…I work out mostly from home, I have dumbbells and barbells, weight bench, elliptical, bands…I have it all! I recently re-joined my gym to get some use of their yoga classes and some machines. I’m looking to build some more muscle and get more “lean” and sculpted…in your perfectly sculpted opinion, can I do that without the gym, and just with free weights? I know what I’m doing pretty much, and also trying to study for a personal training certification in my spare time (ha!) so I pick up a lot of knowledge when I read my books. I’m pretty disciplined to work out at home, but wondering if the machines at the gym would be better to get the results I want…
A:
You “can” do it at home, but using the gym is much easier to be able to really challenge yourself to lift heavier. Using their equipment will allow you to push the limits. Since you have the memebership use it! Be sure to go lower in reps– 5to6 range and lift heavy with plenty of recovery between each set. You’ll see great gains if you challenge yourself in an anaerobic capacity.
Now it’s time for me to get at least “part” of my workout done! OH and PLEASE try to make our Conference Call tomorrow at NOON Central time!!
Love ya’s,
Michelle
Thu, 2012/05/10 – 8:04am — BuffMother
Noon’er!! Shine in 49 ladies be sure to call in for our 30 minute Conference Call @ Noon Central time– the topic is MENTAL FITNESS- How keep positive, belief and focus in order to produce a beautiful body!
For our “Shine in 49” Day 18….
You are invited to our THURSDAY conference hosted by BuffMother!!
Subject: “Shine in 49”- MENTAL FITNESS
Starts: NOON (central time), 1pm (eastern), 10am (pacific)
Duration: 30 minutes
BuffMother “Shine in 49” Conference Call info:
Dial-in Number: (712) 775-7100
Participant Access Code: 675377#
When prompted enter the access code that
has been assigned, followed by the # key.
Today’s Call is focused on Key MENTAL STEPS of my Transformation-
You can download an listen here if you missed the call:
http://rs1035.freeconferencecall.com/fcc/cgi-bin/share.mp3/7127757100-675377-11.mp3
1-Belief and REVENGE-
2-Who AM I?
3-High EXPECTATIONS-
4-No EXCUSES-
5-Eureka “HORMONES”-
Eureka-Hormones are the missing ingredient!
Just the basics of How it works:
Talk to you Soon!!
-Michelle Berger
p.s. I will try to record it so those who miss
the call can listen at a later time
Fri, 2012/05/11 – 6:07am — BuffMother
HI there hot stuff!! Are you SHINING yet???
It’s weekly question time!!
I took a suggestion from one of our contestants for
our question. She is getting great results, but
also is feeling the struggle to keep at it
and would love your input….
What keeps you going when you don’t feel like it??! I … “fake it, till I make it”!!
In all honesty I use this motto often. I don’t always feel like an enthusiastic, positive, productive, outgoing, confident woman. Many days, many weeks even I have to “fake it” at first…but I have learned that eventually the Mojo starts rolling and what at first was an all out effort can be EASY!!
“Fake it till you make it!!!” it works!!
So my 4 focus points in business for the next 2 months will be:
1- clients- be sure each trainee is getting plenty of support
2- rally room- blog daily, comment on at least 5 blogs daily, add valuable content
3- workouts- I need to get in a workout daily, lead by example, EXERCISE is medicine
4- partnerships- I want to forge partnerships with other businesses that will add value to our TEAM
Let’s keep striving to be our best- and if you don’t feel like it sometimes go ahead and “fake it”
What keeps you going when you don’t feel like it??
Your friend,
the “Real Deal Michelle”
Sat, 2012/05/12 – 8:53am — BuffMother
MY Reviews~ please add one :)~ Shine in 49: Day 20
Congrats!!
…and THANKS! for your effort and focus
over this time~ Let’s keep working hard
towards our goal of being Shining Bright for Summer.Please visit http://buffmother.com/2914/sin-day20and if you like my books please help me out with a short comment about it!!Thanks so much~ Let’s Keep striving to SHINE!!
Thanks,
Michelle
HEY!! it’s the 20th day in our contest!! Today’s workout is simple 20 mins of interval and ABS afterward- 30 mins total- QUICK, EASY and EFFECTIVE!!
Also, MY Dear Friends~
Could you please help me out by adding some customer reviews for my 2 books on AMAZON.com?
Thanks in advance!!! YOU ROCK!!
just click the following links:
#1- Please Review “Hormonal Timing”
#2- Please Review “After Baby ABS!”
FYI- if you are curious here are some previous reviews on “Hormonal Timing”:
 LIKE NOTHING ELSE OUT THERE, July 18, 2009Michelle is right on the money with her philosophy!! The HT book is easy to read & filled with all the information you need to transform yourself |
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Finally – something that makes sense!, September 19, 2008 It’s about time that there’s a book that looks at the uniqueness of women’s bodies and works with them. The book is an easy read and makes so much sense. I was able to implement everything Michelle suggested and was so delighted to find immediate success. If you are looking for a way to lose weight, gain muscle and become a BuffMother, this is the book for you! |
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Just what women need!, September 19, 2008 Michelle Berger hit the nail on the head with this one. Her philosophy for women’s fitness is unlike anything else I’ve experienced. I’ve read a million books on building the woman’s body, but this actually WORKED! I’ve had 3 children, including twins. My body couldn’t get any worse so I applied Michelle’s plan. Within 6 weeks of applying her *prescription* I had made a VERY noticeable change in my body AND in my mind. I am continuing down this road and see VERY good things for my future in fitness! |
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Don’t wait Ladies…Get his book NOW!!, March 31, 2008 I’ve been part of Michelle’s BUFFMOTHER Rally Room for over two years now. It’s a place with an amazing positive force. I have applied much of what Michelle teaches into my workouts over the years and have seen some Great Results and I’m currently training with her personally and can’t wait to see how I can change even more!! I knew she was writing her book over the years and couldn’t wait for it to come out. |
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Start leaving a legacy now!, January 22, 2008 Everything a woman needs to know about how to achieve a beautiful, buff body before and after babies! Packed full of information for women and how to understand and overcome self sabotage. |
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Absolutely amazing!!, January 5, 2008 I’ve had the opportunity to work with Michelle and she is absolutely amazing. The information you will find here in her book is priceless!! I highly recommend this book to women who are interested in getting in shape and staying in shape! |
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It’s about time!, January 5, 2008 Easy read, fantastic information, revolutionary concept! Michelle hits it out of the park–It’s about time someone developed a concept that works WITH a woman’s body. I can’t wait to let my inner BUFFMOTHER out!! |
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LOVED IT!!!, December 21, 2007 I have had the opportunity of training with Michelle in the past, and was amazed at my results!! This book is invaluable to women everywhere, as it contains ALL of the information she gives to her personal training clients (for $1200), yet it’s in the palm of your hand. |
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Eurkea!!, December 19, 2007 Empower yourself with this book! What a refreshing concept…a book written by a woman for women!! Michelle has experienced all the things women do including motherhood! We must recognize that women are wired differently and this book teaches you how to embrace it and love it rather than fighting it! Use your personal attributes to your advantage! Get this book and put the easy to understand principles into action to create YOUR best self from the inside out!! Make sure to visit her website and join the Rally Room…be a part of THE best group of supportive women during your journey! |
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Hormonal Timing shrank my hips, December 18, 2007 I’ve had the pleasure of training under Michelle and being part of the research for her book. Thanks to Hormonal Timing, but hips went from 42 to 36.5. I am your classic pear so for me this is awesome. My normally puny upper half is now strong and buff and I am symetrical thanks to her program and the thing is my weight pretty much went down by only 8 pounds but my body fat went from 22% to 14%. I highly recommend this book. |
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Ding****, December 18, 2007 The lightbuld does go off with this book. It makes TOTAL sense. As a woman and feminist, I totally know that women have amazingly fascinating bodies and Michelle does a wonderful job at breaking it all down. It makes total sense!!!! This book offers a fool proof way to be clued into your body and revolutionize women’s fitness. |
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aaaha Moment!, December 18, 2007 I received my book on Saturday and I finished reading it by Sunday. This book totally breaks it down and puts it in simple terms why the female body works the way it does. Why work against myself when applying Hormonal Timing makes everything that much more easy and effective. It’s a book about gaining the best body you can have and being healthy and in tune with yourself mentally and physically. After years of dieting and exercising finally a book and a lifestyle that makes sense and gets results. Thank you, thank you. |
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Everything you’ve been missing!, December 18, 2007 This book has everything you’ve been missing in order to suceed in your fitness quest! It will teach you how to use the power of your hormones to get the best results out of your health and fitness program. The book oozes inspiration and is totally motivating. I love Michelle’s instruction on positive affirmations and planting “energy seeds”. It’s a must buy if you’ve been struggling with fitness..hit a plateau..or just feel like its hopeless that you can reach your goals! It’s worth it’s weight in gold! |
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THE BEST BOOK YOU WILL EVER READ!!!, December 18, 2007 I received Michelle’s book yesterday and I could not put it down. It all makes so much sense, my hormones have played such a huge role in my fitness quest. I love the easy to read layout and the beautiful inspirational pictures. A MUST READ!!!!! |
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Mystery Solved! , December 18, 2007 All this time I have been working against myself in trying to achieve optimum fitness. This book is giving me so much insight to how my hormones affect my results. I spent so much time spinning my wheels and getting nowhere fast. If ever you feel like you are doing everything right but getting no real change…BUY THIS BOOK and it will all make sense. Happy Reading!! Yours in Health… |
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What You’ve Been Missing!, December 18, 2007 The information in Michelle’s book is GOLD. After reading it you will wish you had known how to work with your cycle instead of against it all of those past years. Knowledge is a key ingredient to reaching your fitness goals and Hormonal Timing will help you get there! |
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Gotta do it! , December 18, 2007 What a great book! Totally changed the way I work out and helped me to understand why my body works the way it does. Every woman should read this book! |
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AMAZING CONCEPT!, December 18, 2007 Hormonal Timing was a fantastic read jam-packed with great info, tips and inspiration. I learned so much about my body and why it “works” the way it does. The bright colors and font was also a nice refreshing change to the old standby books. Worth it’s weight in gold! |
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Amazing book!, December 17, 2007 Great book. Fun to read and what a wonderful concept. The fact that so many women have found success proves it’s the truth. Great job! |
Mon, 2012/05/14 – 8:01am — BuffMother
HI Ladies!! I certainly had an amazing Mother’s day~ it was perfect!! It was productive, fun, relaxing and energizing all at the same time~ those kind of days are the BEST!!
here’s a few pics:
My day started off outside with my DD Layla– we were catching some rays in our bikini’s together 🙂
A bit later in the day our whole family went out for “lupper”~
On the way home a stray followed our van~
We eneded the night by making another fire~ here’s my fire making outfit 🙂
What Energizes You??~ Shine in 49: Day 22
I think it’s very neat how each and everyone one of us are different~ what gets one person EXCITED can be extremely BORING to someone else. That’s why I am wondering WHAT ENERGIZES YOU? Will you share your answer with me by commenting here?
Some of the things that energize me are:
- Encouraging others- When I encourage others it keeps me energized to stay accountable myself and to set a good example~ otherwise I’d feel like a hypocrite
- Competition- give me a way to compete with someone and I will get intense!
- Performing- I like the pressure of needing to “perform”; I rise to the occasion and “turn it ON”
- Teaching others- I love sharing what I know with others~ I pride myself on being able to explain complicated things in a way that is not so complicated.
- SPORTS! I love playing and watching soooo many sports~ I used to think I should have been born a boy.
- RESULTS- getting results from something I worked towards energizes me to keep going!
- Seeing others succeed!! Success Stories are so inspirational and energizing
- Hormones- I am obsessed with hormones, lol!
- Supplementation- I love doing HUMAN exeriments on myself and learning about every type of nutrient known to man!
- Exercise and Sports Science~ I am a total nerd when it comes to this stuff! I really love reading research articles, medical journals about anything to do with training and sports supplementation research, etc…I should really go back to school and get my masters or doctorate in it.
On the other hand, some things that DO NOT energize me are:
- Handyman stuff
- Tools
- Crafts, Sewing, scrap-booking, etc…
- Cooking, cleaning, housework
- homework
- reading for leisure (unless I have a reason to read something, you won’t find me reading)…I do like looking a pictures in magazines
- decorating
- shopping- unless it’s for shoes, I like shoes!
- basic hygiene- I hate showering, shaving, blow drying my hair, putting on lotion, make up, etc…I do it, but I don’t like it!~LOL!
So what energizes you?
And how can you use those interests to energize others?
-Michelle
p.s. We are close to the Contest HALF WAY point~ today’s a rest day!! Week #4 starts today!!
Mon, 2012/05/14 – 12:30pm — BuffMother
I am getting S, M, L in pink
Small only in Purple
S, M in Orange and Lime green
What color “BuffMother!” should I pring on each?
I’m thinking Pink on purple, Purple on Lime greeen, Black on Orange and Pink??
Wed, 2012/05/16 – 7:43am — BuffMother
YEAH- i realized last night that I forgot to issue our Mini-Challenge for this week!! OOOPs!! the challenge is at least 10 – 10 second stomach VACUUMS a day.
Week #4 Mini Challenge- do at least 10 stomach vacuums each day (10-15 secs each).
You will see your waist get smaller this week!!! Vacuums are simply sucking in your tummy!
I find they produce HUGE results~ they work your TRANSVERSE abs. “T-ABS”
These are highly important muscles that act as a “girdle” around your waist. The muscles run HORIZONTALLY and HOLD your organs in place. They are stretched out after pregnancy and need to be rebuilt. VACUUMS will do just that! They are worked whenever you practice good posture, and will respond even quicker if you aggressively work at rebuilding them through exercises like vacuums.
One of the easiest ways to do them is to stand with your hands on your knees and suck your tummy in. Try to pull your belly button to your spine. You can do vacuums anywhere anytime- I did some last night while brushing my teeth and this morning sitting in the car.
Have fun with this mini-challenge and you will see some results in you waist!
I other happenings– I have had a good start to my 30 days counting down to my birthday- I plan to workout EVERY DAY for the next 30 (keep in mind some of the days will be just 11 mins- very close to “rest” days). I started on MONDAY~ with a great hill/sprint workout- 5 minute long hills with walk/jog recovery + 1 LONG 2.5 min hill followed by 4 more 100M sprints with walking recovery. It was a very good workout!
Then yesterday I started a NEW style of workout plan- a full body plan- my son has been sick and to help him get back into the swing of things we’ll be doing full body workouts for these next 2 weeks (my “boosting phase”). It’s pretty much the same plan as what we followed in our RallyROOM- 30 day Get Buff Contest in Aug of 2010(the info is still up)... anyhow– I love the workouts from our current contest, but for me in at this time the full body option is actually very appealing.
Yesterday’s workout looked like this:
WARM UP:Leg press- 1 big set: Lower back extensions; Stretching- some lunges, some bodyweight squats, 1 set body weight bulgarians
Smith Squats (I don’t go heavy on these on purpose– they tend to hurt my knees and lower back–the gym I was at does not have a free bar squat rack)
50×15
75x15x3sets
Bench Press
45×20
95x10x3
Lat Pulls
90×10
105×10
90x10x2sets
Then we rushed home to cook chicken- and then hit th softball fields and walmart.
I’ve been deailing with some major allergies- I guess the GRASS POLLEN is very HIGH here right now and it’s been DRY– soooo annoying.
Another thing that is annoying is the bruise on my butt from my hammock breaking while I was on it yesterday! OUCH!
OH well, life goes on– here’s my “to do” list for today:
- work on training programs for clients
- pay bills- organize papers! (such a mess)
- plant at least 10 trees! (I’ve got about 100 to plant– they are going to die if I don’t get to it ASAP!)
- workout with Gunner- I think we’ll play tennis today!!
- Go for an interval run- 1 min easy/1min hard foer 20mins
Let’s make today GREAT!!
And PLEASE be sure to join us for our conference call tomorrow- I’m going to talk about measureing your success- inches, stats, sizes, water weight, bodyfat and lean muscle!
See you later babes!!
-Michelle
Thu, 2012/05/17 – 12:44pm — BuffMother
We are now halfway done with the contest!!
I’m having good success but also know these final 24 days will bring the most results for me!! As I shared on our call my biggest success from the first half of our contest has been that I finally feel “in shape”!! I have been struggling since being sick in October/November of last year to get that feeling back! It had seemed for months that I was PLODDING along pushing hard just to regain some sort of fitness level- always PLANTING ENERGY, but not getting any back. NOW I feel like I’m harvesting energy from my workouts~ I feel the energy coming back to me finally after 6 months of PLANTING!! YAY!! I can’t wait to see where I can take it!! I’m going to the next level baby– right now I’m shining like a 40 watt bulb, but by the end of 49 days I’ll be at 100WATTS!!
Our conference call today was about measuring success and also why the scale goes up sometimes even when we think we are doing everything right. One of the key points I must share is, “you MUST be thankful for the success you have in order for you to blessed with more!”
If you missed the call- here’s the link to listen:
OR-
http://rs1035.freeconferencecall.com/fcc/cgi-bin/share.mp3/7127757100-67…
Sorry the call had some rough audio…that happens sometimes. I am thinking next week, that I may do a video chat instead of our call?? Not sure, but it’s an idea- I really enjoyed the interaction at the end of the call~ so maybe that’s what the whole call should entail?? Any input would be great!
Okay- my workout for today is: full body lifting and a run– I’m looking forward to it!!
Have a great Thursday!!
-Michelle
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Some of the other stuff I’ve been doing is messing around with my videos on you tube- I am still trying to figure out how my mac works. I did manage to upload a few new videos here’s a couple for you that you may find helpful when it comes to SQUATTING form.
Front view…notice how much abs engage when squatting– great squatting= great abs!!
Last week’s recap:
M- Run hills 6 + 4 100M sprints afterward
T-Full Body Lifting @ gym with Gunner
W- Tennis with Gunner; 20 mins upright bike intervals
Th- Run hills with Layla 5 plus pulled cart up hill at end
F- full body lifting with extra squats and an upright bike interval workout for 20 mins
Sa- Short ab wheel+shoulder circuit
Su- PLAN: run 3 miles
Next week’s POA:
M-Full body lifting
T- Run hills + sprints
W- Full body lifting
Th-Run intervals
F- Full body lifting
Sa- run
Sun- short little lifting workout for about 11 mins- for biceps
I’m ready for week #5 in our Shine in 49 to get under way!! Can you believe we only have 3 more weeks?? We can do A LOT in that time!! Focus, Focus!!
Love ya’s,
Michelle
Mon, 2012/05/21 – 10:17am — BuffMother
HI!!
Today is the start of week #5 in our Shine in 49 contest- I have 4 important things to cover today. Your workout plan, The MINI-Challenge, a very important Article and an ALTERNATE workout plan option.
#1- Your workout plan
Today is a the start of a new phase of workouts based upon the workout plan PDF. Here are the next 2 weeks again if you need it– Sin49wk5-6
#2-The weekly MINI-Challenge
This week’s MINI-Challenge is what I call “PBJ’s”~ 10 “P”=push ups; 10 “B”=Bulgarians (each leg); 10 “J”=Jumps (one leg at a time; 10 on each leg). ~ Do at least 1 series of PBJ’s every day this week. But THE REAL CHALLENGE – is to tally as many of them as possible!! How many PBJ’s can you tally over the week’s time???
I bet we’ll have someone fit in over 50 for the week!! Will it be YOU??
Some ideas of when to use PBJ’s:
- as a warm up for your workout
- just prior to eating (make it a rule you can’t eat until you get in a PBJ)
- prior to your shower– a great way to get your lymphatic system rolling (us the bathroom stool for your foot to rest on during bulgarians)
- During your “break” time at work
- With the kids– they love PBJ’s!
#3 - Article and an ALTERNATE workout
I wanted to share a GREAT Mindset article with you (below) . Which includes an an alternate work out plan to follow for the next 2 weeks if you so choose. The above “Shine in 49″ PDF contains a 3 day split workout, but the – “What’s Your Body Worth?” workout plan that’s laid out for you below is a 2 day split.It’s your choice on what you feel works best for you.
**Keep in mind that the FINAL (7th) week of this contest will be intense!! I’ll provide for you a workout plan/diet similar to what I use with my contest clients. It’s vital that you have at least 2 solid weeks of amazing workouts in order for that final week to work as designed.
Let’s attack these final 3 weeks in our contest!! You can make a ton of changes in just 21 days!!
Love ya,
Michelle
~~~~~~
What’s Your Body Worth?
By BuffMother! (Michelle Berger)
Have you ever considered the true value of having a great body? I’m talking about a body that is strong throughout…a body that performs when you need it to perform…a body that makes you smile when you see it in the mirror…a body that makes jaws drop… a body that looks the same or better than it did 20 years earlier. You can have that body!
How much is a great body really worth?- Let’s break it down!
1. Your self esteem will skyrocket- Loving your reflection in the mirror is under rated. The feeling you get when you love the way you look in the mirror is more powerful than words can describe. It’s almost impossible to have low self esteem when you love the way you look.
High self esteem= $1,000,000
2. Self confidence is the product of high self esteem. When you have ultra high self confidence you will not be afraid to pursue your dreams.
Unstoppable self confidence= $2,000,000
3. Doors will open- when you’re in great physical shape, have high self esteem and tremendous self confidence, you will be given opportunities that other people just don’t receive.
Doors that were previously slamming shut are now flying open=$1,000,000
4. You will create a legacy of health and fitness in your family. Physical fitness is a learned behavior. Your actions, both positive and negative will be passed down from generation to generation. It’s never too late to change your legacy when it comes to health and fitness.
Establishing a legacy of health and fitness; passing down high self esteem, self confidence and the tenacity to pursue dreams= $10,000,000 (at least)
Total Value $14,000,000+
Start by Believing you are worth it and commit to consistently invest about an hour a day towards your fitness and you can have a 14MILLION Dollar body!!!!
The First Step~ Is to Believe!
Just believe IT!! I am living proof- I believed I could do it and I did!!! The vast majority of women want to be in shape and feel confident about how they look, but they simply refuse to believe it is possible…especially after having children.
How to Believe: Believe before you believe; have faith.
I know it doesn’t sound like I’m making any sense, but listen. In order to believe something that you don’t see you need to tell yourself over and over that you believe it- it is called having faith. Tell yourself, “I will have a flat stomach again.” “I will feel energized.”; “I will wear my pre-pregnancy clothes again.” The possibilities are endless. It is all about believing that it is possible and that will lead to consistent action toward your goals. Faith + Consistent Action = Results
Baby Steps…Baby!!
You can make huge progress in just one week. Give yourself new things to believe daily and weekly. For instance even two days after delivering a baby you should start believing that your still huge belly will go back to its pre-pregnancy shape. I remember practicing this technique after I had my twins. Every time I caught a terrifying glance at my belly in a mirror or window reflection. I said to myself “I will have a flat tummy” over and over until it became a habit. This little habit reminded me to “suck it in”. Over time it worked!
Believe despite everyone telling you “no”
Many people don’t come right out and tell you “you can’t reach your goals”, but they will imply it with questions, or complaints, or jealous remarks toward mothers that are trying to be buff. Just, remember I am living proof. I became more fit than I’ve ever, ever been within 9 months of having my 3rd and 4th child by C-section. So take a close look at the source of the discouraging remarks and don’t let people that don’t understand, detour you on the way to your goal. Just believe that you can accomplish everything I’m asking you to do and you will be a BuffMother!
JUST Believe!!!!!
Here is a 5 day workout plan to get your Strong, Shapley and SEXY $14,000,000 Body this summer ~ It’s worth the cost! Believe IT!!
The POA(Plan Of Attack):
Day 29 & Day 36 (Monday) – UPPER BODY #1, ABS and INTERVALS
Day 30 & Day 37 (Tuesday) – LOWER BODY #1, ABS
Day 31 & Day 38 (Wednesday)- INTERVALS, ABS
Day 32 & Day 39 (Thursday)-OFF
Day 33 & Day 40 (Friday)- UPPER BODY#2, ABS and INTERVALS
Day 34 & Day 41 (Saturday)-LOWER BODY#2, ABS
Day 35 (Sunday)- OFF & Day 42- FINAL DAY!! Intervals and Full body workout!! FINISH STRONG!
ABS- do them each time you workout
(between sets of lifting)
a) Roman Chair Knee UPS- 2×20
b) Ball Crunches- 2×15
c) Standing High Knees- 2×20 each leg
d) CATS- 2 x 3 reps of each position- holding both up (CAT) and down (DOG) for 5 seconds each
e) Vacuums- 2 sets of 5 10 second vacuums (10-20 sec rest between reps)
INTERVALS-
“BuffMotherobics!”- any mode you like (running, swimming, biking, elliptical, jumprope, rowing, etc…)
20 minutes of “Even Minute” INTERVALS
Min 1-3: Warm up
Min 4, 6, 8, 10, 12, 14 hard/ “on” even minutes
Min 5, 7, 9, 11, 13, 15 easier/recovery minutes
Min 16-20 cool down
The workouts:
MONDAY
Warm up- 6 minutes of cardio- any type… ease into it, prepare your body and mind for an effective workout.
Upper Body #1, ABS and Intervals
1- Bench Press– 3 sets of 10 (3×10)…
first set medium wt. warm up, second set heavier, heavier if needed ;
last set 10th rep should be close to failure
You Tube VIDEO-
Bench
Knee ups 20 reps
Rest 1min (up weights, stretch)
Bench
Knee ups 20 reps
Rest 1min (up weights, stretch)
Bench REST (clear weights)
Next exercise….
Ball Crunches- 2×15; Rest 1 min
2sets x10reps
Alternative Option: Inverted Pull ups-
ABS: Standing High Knees- 2×20 each leg; REST 1 min
4-Seated Row Machine- 3×10
or At Home option: Bent Over DB Rows-
ABS: CATS(and DOGS)- 2x 3 reps of each position-
holding both up (CAT) and down (DOG) for 5 seconds each
5-Bicep Curls 3×10 paired with Tricep Extensions 3×10
ABS: Vacuums- 2 x 5: 10 second vacuums (10-20 sec rest between reps)
Then… INTERVALS
I call them “BuffMotherobics!”-
INTERVALS-
“BuffMotherobics!”- any mode you like (running, swimming, biking, elliptical, jumprope, rowing, etc…)
20 minutes of “Even Minute” INTERVALS
Min 1-3: Warm up
Min 4, 6, 8, 10, 12, 14 hard/ “on” even minutes
Min 5, 7, 9, 11, 13, 15 easier/recovery minutes
Min 16-20 cool down
TUESDAY
Warm up- 6 minutes of cardio- any type… ease into it, prepare your body and mind for an effective workout.
Lower Body #1, ABS and Intervals
1- Squats– 3 sets of 10 (3×10)
…first set medium wt. warm up, second set heavier, heavier if needed ;
last set 10th rep should be close to failure.
You Tube VIDEO-
(At Home Option): DB Squats-
ABS: Roman Chair Knee UPS- 2×20; Rest 1min
2- Smith Lunges– 3×10
You Tube VIDEO-
ABS: Ball Crunches- 2×15; Rest 1 min
3- Knee Extensions-3×10
ABS: Standing High Knees- 2×20 each leg; REST 1 min
4- Leg Curls– 3×10 (At Home Option: Ball Leg Curls-
ABS: CATS/DOGS- 2x 3 reps of each position- holding both up (CAT) and down (DOG) for 5 seconds each
5- Calf Raises– 3×10
ABS: Vacuums- 2 x 5: 10 second vacuums (10-20 sec rest between reps)
NO CARDIO OR INTERVALS on leg day
WEDNESDAY
INTERVALS-
“BuffMotherobics!”- any mode you like (running, swimming, biking, elliptical, jumprope, rowing, etc…)
20 minutes of “Even Minute” INTERVALS
Min 1-3: Warm up
Min 4, 6, 8, 10, 12, 14 hard/ “on” even minutes
Min 5, 7, 9, 11, 13, 15 easier/recovery minutes
Min 16-20 cool down
Then ABS- as a circuit twice through (2 sets of each) a) Roman Chair Knee UPS- 2×20
b) Ball Crunches- 2×15
c) Standing High Knees- 2×20 each leg
d) CATS- 2 x 3 reps of each position- holding both up (CAT) and down (DOG) for 5 seconds each
e) Vacuums- 2 sets of 5 10 second vacuums (10-20 sec rest between reps)
THURSDAY OFF!!
OR ACTIVE REST- SHOP, WALK, CLEAN ETC…
FRIDAY
Warm up- 6 minutes of cardio- any type… ease into it, prepare your body and mind for an effective workout.
Upper Body #2, ABS and Intervals
1- Lat Pull Downs– 3 sets of 10 (3×10)
…first set medium wt. warm up, second set heavier, heavier if needed ;
last set 10th rep should be close to failure
Between sets- ABS: Roman Chair Knee UPS- 2×20; Rest 1min
Soo…. For example:
Lat Pulls
Knee ups 20 reps
Rest 1min (up weights, stretch)
Lat Pulls
Knee ups 20 reps
Rest 1min (up weights, stretch)
Lat Pulls REST (clear weights)
Next exercise…
2- Seated Rows– 3×10
ABS: Ball Crunches- 2×15; Rest 1 min
3- Incline Flys- 3×10
ABS: Standing High Knees- 2×20 each leg; REST 1 min
4-DB Shoulder Press– 3×10
ABS: CATS(and DOGS)- 2x 3 reps of each position- holding both up (CAT) and down (DOG) for 5 seconds each
5-Lateral Raises– 3×10; one arm at a time
ABS: Vacuums- 2 x 5: 10 second vacuums (10-20 sec rest between reps)
Then…
INTERVALS
“BuffMotherobics!”- any mode you like (running, swimming, biking, elliptical, jumprope, rowing, etc…)
20 minutes of “Even Minute” INTERVALS
Min 1-3: Warm up
Min 4, 6, 8, 10, 12, 14 hard/ “on” even minutes
Min 5, 7, 9, 11, 13, 15 easier/recovery minutes
Min 16-20 cool down
SATURDAY
Warm up- 6 minutes of cardio- any type… ease into it, prepare your body and mind for an effective workout.
Lower Body #2, ABS and Intervals
1- Squats– 3 sets of 10 (3×10)
…first set medium wt. warm up, second set heavier, heavier if needed ; last set 10th rep should be close to failure
ABS: Roman Chair Knee UPS- 2×20; Rest 1min
2- Dead Lifts– 3×10; Knees slightly bent (romanians)
ABS: Ball Crunches- 2×15; Rest 1 min
3- Leg Extensions-3×10
ABS: Standing High Knees- 2×20 each leg; REST 1 min
4- Leg Curls– 3×10 ABS: CATS(and DOGS)- 2x 3 reps of each position- holding both up (CAT) and down (DOG) for 5 seconds each
5- Walking Lunges 2×15
ABS: Vacuums- 2 x 5: 10 second vacuums (10-20 sec rest between reps)
SUNDAY REST DAY/OFF!!
For more info on BuffMother! Please visit www.BuffMother.com
While you’re there please check out my new books
Hormonal Timing and After Baby ABS.
Remember to JUST BELIEVE!!
xoxoxo~
BuffMother! (Michelle Berger)
Tue, 2012/05/22 – 8:49am — BuffMother
Joy is in Confidence~ Shine in 49: Day 30
Is is possible to be happy if you are continually questioning your value? CONFIDENCE in who you are id key to having JOY! I know who I am! I am a daughter of my Lord God and joint heir with JESUS!
“The Spirit himself bears witness with our spirit that we are children of God, and if children, then heirs—heirs of God and joint heirs with Christ, if indeed we suffer with Him, that we may also be glorified together.” (Romans 8:16-17)
If that’s not enough information to give me confidence and JOY I don’t know what is?
Know who you are!
You are born for greatness, born to do amazing powerful wonderful thing in order to show the world LOVE!
That’s my goal and that’s my JOY!
Today’s BuffMother “FIT tip”-POSTURE!!! Look slimmer, feel taller, convey confidence
with good posture. Practice walking with
head parallel to the ceiling, chest lifted, shoulder back, abs in, and
…SMILE! PLUS don’t forget to keep perfect
posture when you are working out- no slouching on the treadmill, elliptical or
when lifting allowed!!
Posture shows confidence and is so inviting and attractive! Let your JOY shine through your posture!
I plan to work a bunch on my posture this week…and some posing. I’m prepping for an upcoming photo-shoot. I will be working a promo on July 10th in Springfield MO. My “A game” is needed! Not sure when I’ll do the photo-shoot…but soon! Each year I try to do one close to my birthday. It’s a good way to celebrate each additional year of buffness!!
ON tap for me today is:
- Training programs for Clients
- Planning Summer VACATION time for kids and I
- Have a KICK A$$ workout at 3pm- Full body HEAVY!!
- DIET hard!- – I am planning on being perfect with it- time to lean up this body! I wanna be shredded for JUNE 14th!
Something really amazing I want to share is that I ran a several HARD sprints on Saturday after a 10 min run. BTW- these sprints are only 100m long- hydrant to hydrant on the street in front of my house. the AMAZING part is how insanely sore I got in my core- my ABS and inner-costial muscles/tissues are SORE!
Amazing how I didn’t even know those muscles existed until yesterday, lol! SPRINTS work!!! But a word of caution: EASE Into doing them!! Start with just a couple and work up from there!
Let’s “work it” this week!! Stand tall and confident in your identity!! You are INCREDIBLE!!
-Michelle
Thu, 2012/05/24 – 10:03am — BuffMother
Today we have a conference call…
I’ll be talking about
Weight training– Lifting HEAVY and Injuries–How to work thorugh them and prevent them…please call in!!
Until this morning, I had no idea this weekend was a HOLIDAY?? OM-Goodness!! where have I been?? Yesterday was the first day of summer break and I’m already exhausted! LOL! My kids are fun and great, but it’s going take a bit of getting used to them being home.
With 20 more days to go in my 30 day in a row workout challenge, I am feeling good, yet hormonal as I’m on cday 25. The past 3 days have looked like this-
Wed: 6 rounds of PBJ’s for my workout- I used Perfect push ups- added some rotation to my bulgarians, barefoot jumpin and did 3 sets of knee ups for abs too
Tues: Ran hills 6 (the first 3 no walking between–5 HARD MINS!) and 4 sprints
Monday: Full Body lifting (8th day in a row for workouts)
My workout today is full body lifting routine I was supposed to do yesterday– and maybe a run?? I’ve been working out at home, so I’m not sure, it’s HOT and VERY WINDY here. Maybe if I hit the gym I could use their treadmill. WE’ll see as the kids want to go to the pool?? And tonight my girls have a Softball game in a neighbor city…means time will be cramped.
Okay, Sorry so scatterd, that’s waht my hormones do to me!
Talk to you in a bit on our call!!
-Michelle
Fri, 2012/05/25 – 10:17am — BuffMother
Yesterday, a conference call, listen here:
~~~~
I think we’ll go to the movies today~!
yesteday I got in a good workout~ my 11th day of working out in a row!!
PBJ warm up
Incline Flys- 30’sx10x3sets
Bicep curls- 45# and 50# on machine reps= 10+ x4 sets
Dead Lifts- 45 for warm up, 95×20, 115x10x2sets
Lunges- forward version with 45# curl bar on back 3 sets of 10
Seated Rows- on bowflex
20 mins steady cardio on upright bike
See ya!!
-Michelle
p.s. Here’s today’s public post:
Give and Take~ Shine in 49: Day 33
I’ve been thinking today a bit about GIVING…over the past several years I’ve really been blessed because of what I’ve GIVEN to God, to my friends, to my clients and to perfect strangers who’ve found me on the internet through a blog post, picture, etc …it is true that when you GIVE you do RECEIVE.
…Giving also can create vulnerability: Giving opens us up to be hurt, disappointed or feeling like we’ve been taken for granted. I’ve often felt hurt or disappointed and that my giving has been taken for granted many times — BUT!— the Blessings I’ve received from GIVING always outweigh the pain. Staying focused on the positives of giving always makes me want to give more and help more people and love more!! I don’t ever want to get jaded or fearful regarding how my GIVING will be received. Don’t EVER be Afraid to GIVE!! Your blessings will COME!!
I’ve had a couple GREAT days~ Tues night we had another family bonfire and then yesterday Travis “kidnapped” me for a date day~ we had a BLAST together just talking and loving each other! It was wonderful!!! We didn’t workout yesterday, but we did make it there today for a chest workout.
AND GUESS WHAT??!!! we had an amazing workout = some more great bonding time!! LOVE IT!
The rest of my day has been spent on website stuff and cleaning my house. I am also planning on going running after my salmon digests smile
keep on GIVING !!
hine in 49–Day 35!!
Sun, 2012/05/27 – 9:30am — BuffMother
HI Ya’s!! I hope you are enjoying the “First Weekend of Summer!!” . I spent almost the whole day outside yesterday~ It was GOOD, GOOD, GOOD!!
My day started off with planting some trees- I got about 20 young maple trees planted along our drive way, watered them (using every hose we own to reach them), and I mulched them.
Next we headed to down into our “valley” to clear a side hill. Several ugly logs and dead trees covered the area. So we used the tractor to pull several logs and then good old hard work to get the rest of the ugly mess cleared. Here’s the big hot fire we built with the junk:
And here’s how the side hill looks now– almost all cleared:
I didn’t have an official workout yesterday, but I worked my body hard for at 6+ hours, so I am counting it as a workout!
Today I will get in a more “normal” workout, plus I plan to do more outside work– Brush Hogging is on tap!!
Keep your focus on limiting your treat consumption 🙂
~ Let’s head into the final 2 weeks of the contest on fire to SHINE in our bikinis this summer!!!
Love ya’s,
Michelle
Wed, 2012/05/30 – 10:30am — BuffMother
I’ve got 15 days to go until my birthday~ whoohoo!!! 
Why is it that I get so fired up to be fit for my birthday EVERY YEAR??? It’s so motivating for me!! I just love feeling my best on “MY DAY”!!
This year Travis is actually going to be home on my Birthday!! He’s missed more than half of my birthdays in the past 10 years due to travel. Anyhow~ the whole family will be here for my day and trust me we will have a PARTY! And the whole week AFTER my b-day is going to be a VACATION for me- I will be totally UNPLUGGED and KIDLESS!! They are going to MN with Grandma 🙂
Yesterday was a great “RESET” day for me with workouts– but not so much for my diet. I had more dairy than normal, more junk than normal and ended up going to bed with a tummy ache. The goal today is to get DIET on track and I’ll be good to go for the next 15 days until my 37th B-day!! The goal is to not only be buff for my birthday, but BEAUTIFUL also.
I’ve been doing my best to add some extra effort on that department- I got another facial yesterday to help my face be glowing and radiant. I also bought some “manicure” supplies, a new “miracle” face cream and have an appt with my dermatologist for Friday. I’ve also got plans to get a manicure, pedicure, hair highlight/trim and I will also be TANNED for my day!! It takes effort to be beautiful 🙂
Today- my girls are determined to go buy some summer clothes- and my son is determined to go spend the night with his lifelong buddy. He’s had this friend since he was 2!
I’m just loving the final push of our Shine in 49–we have just 11 days left!! Thanks so much for all the effort, posts, encouragement and thoughts about the contest!! You ladies are “SHINING STARS”~ I love you!!
Have an amazing Wednesday!!
Love,
Michelle
Comments
Thu, 2012/05/17 – 1:44pm — Crystabel
Glad you are finally feeling
Glad you are finally feeling it! That’s a long time to go putting in the effort. Of course, you had a ton of stuff going on those months too with all of the moving. No wonder!
Speaking of Planting – how goes the forest you are putting in? 🙂
:hi: ~Darcie
Darcie’s Album
Thu, 2012/05/17 – 2:07pm — BuffMother
I did manage to get some of
I did manage to get some of the trees planted yesterday, but only in pots. I had shorts and a tank top on so I didn’t want to venture into the weeds too much. Today I’ll put on some pants and a long sleeved shirt and go for it! 10 more today and I’ll be happy.
I am worried though, it’s been VERY dry here- not really wanting to lug a hose all around my property to water them…but I may have to!
you are right, I was going through a lot of stress~ why do I seem to foget that?? LOL! I guess that’s prettty much normal- I am working on that part of myself…AH OOOOMMMM!!
“The Key to your Motivation is to ENCOURAGE others!”
“YEAH that’s right..I’m gonna be BUFF!!!”
Fri, 2012/05/18 – 6:52am — BuffMother
How do you like my truth hammer for today: “YEAH that’s right..I’m gonna be BUFF!!!”
My Buffing phase ends today c-day 19…but that’s not gonna stop me from being BUFF for my birthday. I’M GONNA BE BUFF!!
Good Morning my friend,
Today I am here to tell you “I’m Gonna Be BUFF!!”
That’s my “Truth Hammer” and I plan on using it!!!
Truth Hammers CRUSH DOUBT
Truth Hammers Enforce Belief
Truth Hammers POUND in the TRUTH
Truth Hammers OVERCOME!!
And so far all is well in the diet category:
coffee with cream
Brussels sprouts
a carrot
3 scrambled eggs
My planned workout today will be to get in a full body lifting workout and some intervals on my upright bike.
Plus, I’ll stretch a bit afterward~I uploaded a bunch of new videos to my you tube about stretching, try some they feel GREAT!
Have a Killer day!!
YEAH that’s right..YOU are gonna be BUFF!!!
-Michelle Berger, aka “BuffMother!”
p.s. here are the stretching videos http://www.youtube.com/playlist?list=PLDFC99A120FDA864E
6 days in a row!
Sat, 2012/05/19 – 4:20pm — BuffMother
Got my workout done today–that makes 6 days in a row. It was a tiny workout that took about 11 mins:
A circuit of the following:
Ab wheel 10, 12, 12
Shoulder presses 15’s x10x2 sets
lateral raises 10’s x10; 115’s x10x2 sets
Front raises 10’s x10; 115’s x10x2 sets
upright rows 10’s x10; 115’s x10x2 sets
Time to go play!!
-Michelle
CATCH UP!
Sun, 2012/05/20 – 10:56am — BuffMother
Hi Ya!!
So…I just wanted to catch you up a bit on some to the fun I’ve been having.
On Friday I got a facial, FINALLY! I am so MEAN to my skin it’s insane– so I needed to give it some LOVE! Here’s a pic I took afterward 🙂
Then, that night I got all dolled up with “Ferrah” hair to pick up my man from the airport. He’d been working hard all week in Florida– Here’s a pic I took then:
Then yesterday I was super stoked to brush hog– Yep I am a farmer at heart!!
Here’s a pic I took on my tractor: