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Revealing Abs info: “Fab Abs” Day 14

Day 14 of our Fab ABS challenge~
Please watch this short video….It’s 4 Diet Tips that will help reveal your abs:

4 diet tips to reveal your abs
1- hydrate
2- protein
3- increase fiber
4- supplementation

ALSO, for your ab workout today, it’s time for you to PRACTICE your sit ups.
Do the following– I’d recommend having a timer and be sure to secure your feet. A curl bar or DB’s work well for this-

20 sit ups nice and slow
~rest 30 seconds
20 sit ups as fast as possible
~rest 30 seconds
15 sit ups nice and slow
~rest 30 seconds
15 sit ups as fast as possible
~rest 30 seconds
10 sit ups nice and slow
~rest 30 seconds
10 sit ups as fast as possible

GREAT JOB!! and way to finish week #2 strong!!
Let’s plan on having a stellar week 3,
Love ya,
Your BuffMother, Michelle

Gym Angel Shirt & Energy Angel Giveawy

Enter to win!! I’m giving away tubs of Energy Angel and SHIRTS by Gym Angel
1. post a picture of an ENERGIZING healthy meal (food accountability) to your profile on facebook, IG, Twitter, Bodybuilding.com or other social sites.
2. Tag the picture with #gymangel , Gym Angel and on IG @gymangelbrand
and tag me too so I am sure to see the pictures!! #buffmother BuffMother! , Michelle Ellie Berger@thebuffmother on IG

Post often!! feel free to share the recipe and be sure to post OTHER places than just here in the gym angel facebook group– the goal is to spread the word about Gym Angel brand supplements.I will choose 5 winners next Tuesday (2-3-15)!!

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Giveaway and an app!

Hi!
If you have not noticed, I am doing give aways WEEKLY for Gym Angel. Please feel free to invite your friends to join in on the fun!

Does anyone want a FREE Tub of Energy Angel???
Win, Win, Win!!!
Win free Energy Angel pre-workout supplement by answering…..

How do you get “energized” for your gym time?

Do you DANCE like me? Do u stretch, listen to music, read magazines, etc??? Post a pic showing us how and share this contest pic with your friends! Be sure to tag us and use hash tag ‪#‎gymangel‬ so we see your entry! @gymangelbrand @thebuffmother 5 winners will be selected on 1-20-15 Enter now!! Gym Angel BuffMother!

 

5 Winners will be chosen at the end of the day tomorrow.  fyi-I pick the winners!!

 

in other news, I’m still sick today, but on the upswing for sure!  …took the day off of most movement, so no workout– lol! But I did manage to shower and make a quick trip to pick up the dry cleaning.

 

I also, got some important work done on my app…now it can be submitted for approval with the app stores— Apple takes up to 16 days to approve.

 

here’s the info–

1) App Name –
“Diet & Workouts by BuffMother”
2) App Icon Name – “BuffMother”
3) App Description –

The official app of Michelle Berger, known worldwide as “BuffMother”.  As a Mother of 4, including twins via c-section, BuffMother is truly Living proof that you can be buff and beautiful no matter what obstacles stand in your way. Her story and unique training system on www.BuffMother.com has inspired thousands to take action towards their personal fitness goals. Besides being a fitness model Michelle is a hormone optimization expert, personal trainer, author, speaker and actress.Features include:

  • 28 Day video workout program by BuffMother including extra emphasis on abs and booty.
    Work with basic exercises; easy to perform in the comfort of our own home and results showing after 4 weeks. Michelle shares a workout routine that allows you to regain your youthful shape, endurance and healthy tone in as little as 11 mins a day!
  • App Nutrition – Follow a suggested diet system, food lists and food timing information is included.
  • Updates- This app is designed to evolve though regular updates. So stay stay connected and Michelle will continue to bring you new workouts and nutrition advice.
  • Workout log – Easily keep track of the workouts you do day to day with a log built right within the app.
  • Gym cam – Awesome transformation! Take pictures and save them. Show me your progress by emailing them to me.
  • App gallery – Be the first to see Victoria’s newest photo shoots as they are released along with app exclusive only photo’s.
  • Quick links-  to Social media and other helpful BuffMother sites- including www.TeamBuffMother.com a private women’s only social website

Nitetime for me now, see you on the healthy side tomorrow!

Love,

Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Gym Angel Products & Review

Michelle Berger introduces the full line of Gym Angel Supplements!! http://www.bodybuilding.com/store/gym-angel.html

Gym Angel is dedicated to producing formulas that are specifically geared towards the needs of today’s modern woman. Gone are the days of women simply wanting to be “skinny”. Today’s woman wants to be strong and sexy!
http://youtu.be/IsNaRDem_Eg

 

 

I love this product it is easy to take and full of the BEST omegas– I really feel it helps decrease my inflammation allowing my joints to withstand more training!

Gym Angel: Omega Angel

Fish Oil Softgels Support Health & Wellness*

Contains Powerful EPA/DHA With Enteric Coating And Citrus Flavor

Gym Angel Omega Angel Product Guide

  • Powerful EPA/DHA
  • Enteric Coated and Citrus Flavor (No Fish Burps!)
  • Free From Heavy Metals and Other Toxins
  • Vitamin E Fortified To Protect the Fish Oil
  • 100% Nordic Fish Oils

Omega Angel™ is a very high quality Nordic fish oil product that is 60% DHA/EPA. This is an extremely high level which allows for the overall consumption of less fat and cholesterol from your omega 3 intake. Not only are these Nordic fish oil softgels a nutritional masterpiece, but they are enteric coated and citrus flavored so they smell/taste very good and you will not get any regurgitation (fish oil burps) that is common with cheaper more crude fish oil formulations. Our Nordic fish oil is also free from all contaminants and is molecularly protected with the inclusion of vitamin E so you can be assured of the utmost quality.

http://www.bodybuilding.com/st…gel/omega-angel.html

~~~~~~~

Gym Angel Pure Angel Product Guide

  • Encourages daily regularity*
  • Helps maintain a healthy weight*
  • Fast results*

Some women wrongly proclaim themselves “FAT”. For many, that puffy belly may not be fat at all, but instead accumulated feces in the digestive tract. Unless you have a high fiber diet, chances are you have lots of thick buildup in your gastrointestinal tract. It’s sometimes difficult to keep your system functioning smoothly with many of the highly processed foods that we consume on a daily basis. Processed foods can be very rough for your body to handle and excrete properly. Pure Angel™ can help!

Pure Angel™ discretely and gently helps your body’s digestive tract remain in a healthy equilibrium where it can flush out foods that are hard on the body while simultaneously being overly discrete.* With Pure Angel™ you won’t have one of those embarrassing moments where you find yourself needing to run to the women’s room stat!

 

I’ve been using this product for over a month, at first I was skeptical but after the first couple half doses of 1 pill I increased to the full dose of 2 at night before bed. I felt it helped my digestion and decreased my morning bathroom issues.  I will continue to take this product.

 

http://www.bodybuilding.com/st…ngel/pure-angel.html

 

 

Day 10 ~ Thursday

This week’s diet focus is to Eat More Greens! Our fitness focus for the week is increasing Strength. You want to add a few pounds….to your barbell!
Check out today’s suggested workout 6pack of LACROIX: http://youtu.be/egrPlp_NMzI

“6 pack of LACROIX”

Repeat this circuit 2 times

1)   L= Leg raises: 7each leg

2)   A= Around the worlds: 7 each direction

3)   C= Crunches  (feet on floor): 14 reps

4)   R= Reverse crunches: 14 reps

5)   0= Oblique Twists: 7 each direction

6)   I= Incline Bicycles: 14 reps

7)   X= X leg raises: 14 reps

 

Today’s Diet Challenge

Drink some TEA today…Why TEA?  Well, it’s a fun way to get some nutrients, to detox, to get a bit of caffeine, and to spice up your water intake

 

Today’s Personal Challenge

It’s Thankful Thursday…Be sure to think about something you are thankful for today. Simply,   just say “thank you” MORE! The art of APPRECIATION is so powerful.  Reach out to and thank someone, you will be amazed at how much it impacts you in the positive!!

The Key to your Motivation is to Encourage others!

www.BuffMother.com

It’s a Christmas Miracle!

Last night Travis delivered some sad news- that one of our chickens had been killed. It was Dottie, the one that chases butterflies and is the fearless leader of the other remaining 4 (we had 1 other killed about a month ago). It was very sad news.  We were also distraught that the kids didn’t seem to care much that she died??  It left us wondering…Is something wrong with us as parents that our kids just don’t care??

 

Well, this morning, I let the chickens out of the coop and all 5 were there, INCLUDING DOTTIE!!!! It’s a Christmas Miracle!!

 

I’m not sure where she was– but my only guess she was hiding in the coop somewhere??? It truly makes no sense– Travis checked over and over again for her last night!

 

The Choir Concert went well last night. It got me inspired a bit more for Christmas Music! (I have some on now!) and Gracie did a great job!! I’ll try to upload the itty-bitty video I got of her signing.

 

The DIET BET contest has ended!! Congrats to all who participated, I know it helped so many of us from totally going bonkers over Thanksgiving and beyond! Weight loss or even no gain over the Holidays is a WIN for sure!

 

I didn’t make my goal weight, but that’s ok…I didn’t really need to lose the “vanity” weight right now and I’ve found that in certain seasons it’s important to focus on just feeling good vs. worrying about the 1-4 pounds I’d like to eliminate…LOL! it’s all good!

 

I got my workout done yesterday and it felt very good to run outside and HOLY COW my butt can tell I haven’t run hills for about 6 weeks!  It’s sore today!!

“i’m a SUNNY Gym Ange!” #gymangel

 

Can you believe just 22 DAYs left in 2014 and I have PIGs or HAM on my mind!!  I am honored to have been selected as a Local Celebrity Candidate for this year’s “Kiss A Pig” Gala~ Please like my page dedicated to the event: https://www.facebook.com/BuffMotherKiss

AND….Check out today’s suggested workout- The “HAM” sandwich: http://youtu.be/kRtrugCo68Y

Do this circuit 4 times~ it is not a RACE!

THE “Ham”:
Repeat this circuit 4 times
1) “H”- Hip-Ups : Place feet up on a bench (chair, box, couch, ottoman, etc) and lift hips up
5 reps slow and controlled being sure to hold the SQUEEZE for at least 2 seconds.
2) “A”- Around the Worlds: Stand holding something for balance, lift right leg out to side and move it in circle “around the world” switch legs and alternate directions on each set.
3) “M”- Money Makers: Stand with feet a bit wider than shoulder width, place right hand on hip, left hand on head and jut right hip out as you rotate slightly.

 

Big day for me here– my movie premier. Not sure what to wear on the RED CARPET, but I know whatever i choose will be fun!  May have to have ya’ll help me decide through some facebook interaction!

 

I’ll be sure to take a bunch of pics tonight no matter what!

Love ya’s,

Michelle

 

 

 

p.s. I’ll be making this a full page on my buffmother.com site soon– but here is the basic info about my newest “job”…to raise money for the ADA

Make Me “Kiss a Pig!”

I am candidate selected to help raise awareness and donations the American Diabetes Association’s Kiss a Pig Gala. Please cast your votes for me by donating through this web page. Every dollar you donate counts a vote for me. I would LOVE TO “KISS A PIG”!!  CLICK Here to DONATE!

 

Or purchase tickets to the event here- hurry they sell out fast!!

https://donations.diabetes.org…Tickets&id=43621

 

Michelle Berger, lovingly known as BUFFMOTHER,  is the Owner of www.BuffMother.com, which includes a line of healthy foods www.BuffMeals.com. Michelle’s passion to teach others to regain control of their hormones via exercise and nutrition has earned her Fitness Guru status. Michelle is a mother of 4, author, fitness professional and a motivational speaker/coach who studied Exercise Science and Nutrition at North Dakota State University. Michelle, her husband, Travis and children live in Gravette, AR.
You can donate by selecting the “Click Here to Sponsor Me” link. Our efforts will help set the pace in the fight against diabetes.

Help Make a Difference!

No matter how small or large, your generous gift will help improve the lives of nearly 29 million Americans who suffer from diabetes, in the hope that future generations can live in a world without this disease. Together, we can all make a difference!

Thank you for making a generous contribution to this cause that is so important to me!

Want to buy tickets or a table to the event?

https://donations.diabetes.org…Tickets&id=43621

or

Contact Krista Coffee at kcoffee@diabetes.org

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Man Men??

Who has watched the TV Series Mad Men?  Travis and I are addicted to it and have been watching it like crazy the past couple weeks.  It’s so interesting to think back to the 1960’s and realize how life was SOOOO very different. People were so “PRESENT”…fewer distractions and life was so much more simple. But at the same time the basics of ADVERTISING is still true. Copy writing is an art and finding a way to market is still very much worth money!  The internet and smart phones has certainly changed the way people do business over the past 2 years!!

 

Today, I awarded 10 winners of my YouTube “Energy Angel” pre-workout supplement give away. CONGRATS to the winners!!

If you weren’t a winner, be sure to get in on this BYGO special!

 

Other than that, I’ve been working hard on my BuffMeals.com business. I’m getting more and more excited about the business every day! I didn’t get a chance to do my “chef” pics yet, but will very soon!  I did put up a short video about pre- and post- workout eating.  Here’s that video:

 

 

 

The DietBet is going well, what do ya’ll think?  Should I commit to holding another one?  I like the extra motivation, but am not sure how well others are liking it?  Anyway, I do know this time of year is one of the toughest to get people inspired towards fitness, so it’s actually going well

 

We all want a hot holidays right??

My #1 tip to stay on track during this time of year is to CONTINUE to workout!!

be sure to get in 4 days of working out per week!~!!!!!~!!!

 

Yesterday’s Nostalgic November:

http://youtu.be/5RX7uTr3zXA

 

Guess what? I was a semi-professional football player…And I rocked it! http://youtu.be/F6V78SYnRbs

 

So, yesterday I made a plea on my BuffMother facebook page for help. I want more of a good productive following there instead of perverts. My solution was to make a plea for help….

 

Dear followers… I need your help!!
I need those of you who are UPSTANDING and KIND to let me know what info you’d like to see more on this page. I try to provide accountability by leading by example with my own workout proof pics. I try to provide helpful tips through blogs, videos and motivational quotes. I try to help endorse worthy products and people. I am truly here to HELP OTHERS…Let me know what I can do to help you! Please? thanks!!
-Michelle (BuffMother!)
— looking for things to do.
35,840 people reached

Sunday, not a rest day :(

I’ve not been good about taking the weekends off of work recently. This weekend especially!  Just so much going on…BUT I’m determined to take next weekend off entirely!

That’s a good goal for sure!

Let’s see…I need to recap the past week:

Sun: no workout

Mon: SICK, tummy flu
Tue:?
Wed: short workout some upper body stuff and tried to run

Thurs: Killer leg day
Fri: just 20 mins bike, but I rode hard– felt great power in my legs

Sat: Back, Shoulders, Abs and Interval run

Not the week I had planned, but it ended on a high note… and I have no clue what I did on tuesday?

 

Next week, I’ll do much better:

M: fasted bike in am; Mish-Mosh lifting- need to do some biceps, abs and calves? Run outside

T: fasted bike; LEGS!!

Wed: fasted bike; Back and run intervals

Thurs: OFF (maybe some bike, I’ll see how I feel)

Fri: fasted bike; Chest/Tri and interval run

Sat: LEGS!

Sun: fasted bike but off lifting

 

Yesterday’s Back workout I just copied and pasted this from my bodyspace profile-

 

Chin-Up
Chin-Up
Muscle: Lats
Equipment: Body Only
Sets: 3
 

REPS 7

REPS 6

REPS 5

 

Bent-Arm Barbell Pullover
Bent-Arm Barbell Pullover
Muscle: Lats
Equipment: Barbell
Sets: 3
 

WEIGHT/REPS 25 Lbs. x 10 Reps


WEIGHT/REPS 25 Lbs. x 10 Reps

WEIGHT/REPS 25 Lbs. x 10 Reps
Elevated Cable Rows
Elevated Cable Rows
Muscle: Lats
Equipment: Cable
Sets: 3


WEIGHT/REPS 100 Lbs. x 20 Reps

WEIGHT/REPS 120 Lbs. x 20 Reps

WEIGHT/REPS 120 Lbs. x 20 Reps
Standing Dumbbell Upright Row
Standing Dumbbell Upright Row
Muscle: Traps
Equipment: Dumbbell
Sets: 3
 

WEIGHT/REPS 30 Lbs. x 10 Reps

WEIGHT/REPS 30 Lbs. x 12Reps


WEIGHT/REPS 30 Lbs. x 12 Reps
Barbell Shrug
Barbell Shrug
Muscle: Traps
Equipment: Barbell
Sets: 2
 

WEIGHT/REPS 135 Lbs. x 10 Reps

WEIGHT/REPS 135 Lbs. x 10 Reps
One-Arm Dumbbell Row
One-Arm Dumbbell Row
Muscle: Middle Back
Equipment: Dumbbell
Sets: 3

WEIGHT/REPS 40 Lbs. x 10 Reps

WEIGHT/REPS 40 Lbs. x 10 Reps

WEIGHT/REPS 40 Lbs. x 10 Reps
Bent Over Barbell Row
Bent Over Barbell Row
Muscle: Middle Back
Equipment: Barbell
Sets: 3

WEIGHT/REPS 65 Lbs. x 10 Reps

WEIGHT/REPS 85 Lbs. x 10 Reps

WEIGHT/REPS 85 Lbs. x 10 Reps
Inverted Row
Inverted Row
Muscle: Middle Back
Equipment: None
Sets: 4

REPS 10

REPS 10

REPS 10

REPS 10


Ab Roller
Ab Roller
Muscle: Abdominals
Equipment: Other
Sets: 3

REPS 15

REPS 10

REPS 10


Decline Crunch
Decline Crunch
Muscle: Abdominals
Equipment: Body Only
Sets: 3

REPS 15

REPS 20

REPS 20
Hanging Leg Raise
Hanging Leg Raise
Muscle: Abdominals
Equipment: Body Only
Sets: 3

REPS 10

REPS 10

REPS 10
It was a good, long lifting workout and afterward I ran hard! It was really good since my legs were fresh from not running all week!t…2 miles in 6:14 first 2 1min intervals at 8mph with 6 recovery next 5 1min at 9 with 7 recovery. Ended with 2 min cool down fueled by www.GymAngel.com Energy supplement. I’m really liking the effects of it!
Time for me to go workout now…I did 30 mins fasted bike this morning. Now it’s time to lift Chest/Triceps and I may throw some biceps in there- didn’t give them much attention yesterday.
Bye, bye!
-M

p.s.

I’m sending out this info tomorrow via an email blast…but thought you may want the info here too:

Don’t miss out on the FUN, EXCITING, NEW things we’ve got happening!!

4 items…

1. Our NEW contest starts 11-11 on www.DietBet.com/BuffMother it’s a fun way

to lose weight with the EXTRA motivation you may just need- a BET!

Put your Money where you mouth is!!

 

2. Food!! Do you wish you never had to shop, cook or plan your meals?

Well now you don’t have to…Check out my new frozen delicious chef

prepared food ready to ship to your front door! www.BuffMeals.com

I’m giving a big discount + free shipping for the first 100 orders.

Order now because we are nearing the 50 order mark!! YAY!!

 

3.  I’m now a GYM ANGEL and the BuffMother!! Gym Angel is a new line of

supplements made just for women and I’m their newest spokes model/sponsored athlete.

To celebrate I’m giving away 10 full product packs and a SHIRT!

Eenter to win your free supplements: http://buffmother.com/8715/gym-angel-give-away

 

4. Christmas time is coming, meaning it’s time to shop!

Please purchase anything on my http://BuffMother.com/store

and get 25% off! Just use the code: PEACE25

 

Please if you have any questions or feedback, simply respond to this message and I’ll get back to you ASAP!

Happy Holiday Season!!

Love,

Michelle Berger, BuffMother

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Be a featured “SuperMom” this September!

“SuperMOM month” is coming in Sept….look for more info coming soon! I want to celebrate the super hero women in TEAM BUFFMOTHER all of SEPTEMBER. Be sure to Submit your info so you can be a featured SuperMOM!!
Submit 3 items to be featured via a message or an email (buffmother@gmail.com):
#1. Your “SuperMOM” success story: include stats and emotion in a short paragraph
#2. How “BuffMother.com or Michelle Berger’s sites/products have helped your success
#3. Send pics before and after or just current.

Thanks!!

Well, I was able to get a shoe on so my toe would be a bit protected during my workout.

Bench 45×10, 95×10, 115×10

Bent over rows 75x10x3sets

handstand practice holds against wall 40sec, 40 sec, 17sec landed on toe so I stopped

pull ups 6, 4 + 2 negatives, 12 inverted

dips 6, 10, 8

bent over lateral raises (shoulders) 10’sx10, 15’sx10x2sets

bench dips 10 with plank finish

bicep curls 55×10, 65x10x2sets

 

20 mins on bike steady

 

Took a video of  my second set of dips…I think it was10!! A new recent PR>

Lincoln, NE Team BuffMother Gathering June 26th

You’re invited to the Team BuffMother is Gathering in Lincoln, NE on the evening of June 26th, 2014!!!

The $20 ticket insures your admission to the Girls NIGHT OUT style event Including your meal. As the event draws closer we will be providing  more details.  For now please #1- SAVE THE DATE and #2- BUY YOUR TICKET!!

Limited tickets available so Purchase today!!

 

More details on the FACEBOOK event page.  Please feel free to join there and invite your friends!  https://www.facebook.com/events/296307103865673/

Michelle Berger and Suzi Velinsky will be your hosts for the evening. Please join us for a meal, a short seminar and fun!! Feel free to contact us with any questions customerservice@buffmother.com
This $20 ticket insures your admission to the Girls NIGHT OUT style event plus a meal. Join us for the fun, you’ll learn a lot, meet some new friends and find tons of encouragement.

Limited tickets available so Purchase today!!

Pushing Through

I feel as though the past few days has been me having to PUSH through.  I blame it on a bit of a flu/tummy bug…Hoping tomorrow things will be more “NORMAL” lol!

Friday, just got in a 15min bike ride.

Thursday was a short workout too.  Just 25 mins on the bike and some abs.

I’m going to get on my workout duds now and hit the workout room.

My plan is to try to do legs and adding in the “MAC” moves between sets.

Wish me luck!

-Michelle

p.s. i’ve uploaded 4 new you tube videos the past couple days:

 

a Vlog about me as Ellie Berger-

https://www.youtube.com/watch?v=35_h2a1DheM
Contents of the Starter Pack:

https://www.youtube.com/watch?v=mkPsKbWFXzU

 

About my friend/agent Kim Pease: https://www.youtube.com/watch?v=xb7eJrTiPx0

 

about how to get involved in TEAM BUFFMOTHER
https://www.youtube.com/watch?v=MecTamjSH80

 

The Key to your Motivation is to Encourage others!

www.BuffMother.com