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

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

After a no weight warm up follow along for

3 rounds of the following butt Circuit

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

Upcoming: New Store, College, Buff Company, Year End Rear End

Over last 2 years I have blogged/journaled the least amount in my entire adult life.  I blame social media for that, lol.  Pictures and videos, snaps and live posts have taken over and the written blogs have dwindled in my life.  Another thing I know has changed the way I blog was when I opted to shut down my private site TeamBuffMother.com due to the inactivity caused by facebook groups being preferred and the ease of access.  We have a very active TEAM BUFFMOTHER! facebook group, but it’s just not the same to blog there for some reason.

I have made blogging “come back” attempts repeatedly, but have failed in those attempts due to various reasons: my computer broke down, my webiste/blog wasn’t loading properly, my time was spent on my phone which I refuse to type on, a resolve to vlog on facebook instead, etc….  SO as you see I had valid excuses 🙂

Today I am starting again.  I am set to finish my college degree this spring by going back after 20+ years to complete 15 credits online. I’m excited and scared about the workload. I’ll be on my computer typing a lot! So why not take 10-15 mins to blog that journey and plus I may just share some of what I am learning with a captive audience of this blog.  In preparation I have really cut back on my business responsibilities and training clients.  I am not taking on new clients a the moment, and haven’t been for the past 6 months or so… I still have several that I’ll keep on training, but I think that workload will be manageable.  My goal is to get through the semester of school ready to hit the ground running in my Corporate Fitness business: Buff Company.  I am certain much of the coursework I am doing will help focus my attack on that goal.

Just in the past couple weeks I’ve taken time to fix up my site a bit- if you are looking to buy anything at the moment I am without a store during the hottest buying season of the year.  My timing is perfect!  But I am integrating a new “STORE” system at the moment. I’ll be using Woo-commerce instead of the 1shoppingcart system that I used for the past almost 10 years. Part of the big reason for my switch is the ease of use and the cost. I was paying about $140/month for 1 shopping cart.  Making a business online is NOT CHEAP, trust me!  Everything cost and if you aren’t striving hard to make that money back each month you can get into big time business losses!  My website hosting was being very problematic…I had a VPS that was causing site errors and my site to crash a bunch.  Every time I published anything it would crash. Come to find out HostGator does not recommend VPS hosting for WordPress sites.  Good to find that out after 3 years, lol.   I have now switched it to a more simple WordPress type hosting (that is way cheaper too!) and now hope to be able to integrate some updated features to my site.  I’ll be changing the theme, adding more features and certainly re-organizing information on BuffMother.com   Plus I will be re-launching BuffCompany.com– I had made a free trial site thru Go Daddy but didn’t opt to pay soon enough and they deleted it entirely. It was a loss but I’ll make the new one better.  It will be a site focused on Corporate Fitness.  Which is basically my college degree, it was originally called Corporate and Community fitness. I also have a minor in coaching and nutrition.

This morning I got out a very good, but very old college textbook of mine.  “Concepts of Physical Fitness”  the 8th edition by Charles B. Corbin and Ruth Lindsey with a 1994 copy-write.  Much of the the information talks about goals for our Wellness for the year 2000, lol!  I can honestly tell you those goals have not been accomplished even now in 2017!  I plan to look for an updated version of the textbook for my personal reference and I also need to find a couple other “bargains” on the textbooks I need for my courses.  Textbooks are still way overpriced for books– it’s a crime!

My fitness goals for the month are to do a YEAR END REAR END challenge! It’s all about the booty baby!! We did a my booty challenge http://buffmother.com/mybooty/ in May and I plan to do many of those workouts, plus I plan to also integrate many moves from the Hot Hinney challenge we did a couple years back, my famous “Butt Sandwich” http://buffmother.com/articles/10-butt-workouts/ workouts are always fun!!

That’ll be all for now, Catch you on the flip side!

 

 

 

SSS week 03- Mini Challenge: 100 Lunges

SSS 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 total, so 50 each leg.

This week’s mini-challenge is one of MY FAVORITES!! To do 100 lunges a day takes mental and physical determination~ BUT I know you can do it!!!!

the way I approach the lunges are to use a VARIETY of types of lunges and to not get over zealous the first few days of the week  Most days I will opt to do just body weight lunges, but on my leg days I’ll add weight for sure.

For example:

  • On leg days- I HIT my lunges hard with WEIGHTS
    Weighted walking ones- weight on back or holding DB’s
  • Barbell Lunges
  • Smith lunges
  • Super booty smith lunges
  • On non-leg days – I do body weight lunges mostly of the walking or stationary ones.

Some variety of lunges you may want to try:

Stationary Lunges
Walking Lunges
Jumping Lunges
Side Lunges (including Skater and Jumping Side)
Box Lunge with Dumbells
Box Lunge (3 variations) body weight only
Forward Lunges
Backward Lunges
BB Foward Lunge (includes Russian variation)
BuffMother! Smith Lunges (butt emphasis)
BuffMother! Smith Lunges (basic)
Starter style Walking lunges no weight

A key point to keep your lunges working your booty is to focus on using your front leg for the majority of the movement.

And the KING of lunges for the booty have been shown to be WALKING lunges :)
You will feel them TRUST ME!!Laughing

To get more emphasis on your butt rather than your quad, remember to use your front leg for the motion and also leaning forward (chest to knee) adds extra booty emphasis.

have fun doing your 100 a day!!
Rock that Booty!!!
-Michelle

~~~~Here are some example workouts and how I fit in 100 lunges on this Mini-Challenge~~~~

Did my lunges just now~ 100 for today
also, a chest/tri/running treddy intervals workout at the gym

yesterday- ran outside and 100 lunges

Keep up the GREAT attitude about The LUNGES- it is more of a MENTAL exercise than physical–GET IT DONE, prove to yourself that you are a BUFFMOTHER!!

Love ya,
Michelle

~~~

Booty workout day~

Warm up
r-bike 5 min
Squats (push through heels, focus on using glutes to lift weight)
45×12
95×12
135×10
155x6x2
135×10

Walking Lunges
60# barx15
30′sx15
60# barx15
30′sx15

One set walking calves

Butt Squats
90x10x2
110×8
110x10closer stance

Smith Lunges (alternating starting leg)
90×10
140x6x2
90×10

Bent over leg curls
60x10x2

Keep up the GREAT focus,
Michelle

~~~

As for my workout, I Got it done, despite…feeling like I was a big weakling. I have a photoshoot tomorrow and I typically deplete myself for shoots because I like looking ripped and small…since we all know the camera adds 15 pounds

Here is my measly workout:
warm up 13 mins r-bike
lat pulls
130x10x2
150x10x2

Hammer bicep curls
45×10
45×8…I hate bicep curls!

Pull ups
7, 6.5

Standing Military
in front 45×10
behind 45x10x2

Barbell bicep curls
45x10x3

lower back extensions 2×12
knee ups on roman chair 25
knee ups on bench 30

Seated rows
80x10x2 full extension
90×10 super squeeze at end

13 mins on elliptical- high resistance focus on glutes – only 2 hard intervals in there. Ran out of time
I still have my 100 lunges to do today~ I will get them done, just not right now, lol!

Have a super Thurs night~~

Michelle

~~~

Well, I did legs today~ boy I love a good leg workout….My favorite workouts used to be chest, but these last few months~ LEGS totally rule my world.

I love working legs (and BOOTY) because of the RESULTS!! The positive changes I’ve seen in my legs over the last 2 months are UNREAL!!! The time while I was training for my 800m race, I couldn’t lift much with my legs for about 2 months and it ended up showing…don’t get me wrong, my legs looked great, worked great and felt strong…but they were different than they were prior to slacking off from my workouts. Now from LIFTING HEAVY and close to twice every week, I have less cellulite, less fat, more shape to my booty,etc….now than 2 months ago and I am SO EXITED!!!!
:yay:

I only had an hour so I did the MOST important moves~
5 min warm up elliptical
Squats
45×10 plie
45×10
95×10
135x10x2
155×5

Walking lunges
60#x30 steps
60#x30 steps…some extra BIIIIIIIG :)

Seated calf raises
90x10x3

Dead Lifts
135×10 stiffer legs
135×10 more bend in knee- romainian

Kneeling leg curl
25x10x2

Leg press
180×20- super booty squeeze
270x10x2
Calves betweens sets :)

Smith Lunges
70x10x4 on step
Leg ups on R-chair
15×2
Booty back extensions
20×2

Time was UP!!

Messy Monday

Our trash service, waste management, decided to stop picking up our trash about 2 months ago and no one wouldn’t tell me what was going on except for finally now we were told they got fired from our area. GUNZ and I packed up and brought 2 months worth of stinky, rotten garbage…yicky ‪#‎stinky‬

 

Meanwhile Gunner had a run in with a BEAR– Just kidding, this is from his snapchat, he’s my most creative one for his pics on there 🙂

 

After the Trash, I got in a good hill run– managed 6 uphills despite the heat, good thing i was able to run in the shade and the breeze was nice! Each hill was about 1 min up and I felt good enough to add in some 3 second speed bursts during my last 3.

Came back and did some booty work for a cool down– did the 4 rounds of the BLT and 1 each of the PBJ and SUB too!!

I recorded a short video recap on Snapchat and IG– follow me there I am @buffmother 🙂

Have a great one!!

Be sure to join Fab Abs February!

Hey All!! Can you believe January is coming to a close already??  We’ll I have a reason for you to get fired up for February!!!

 

Starting Feb 2nd I’m hosting a challenge– FAB Abs February!!

The challenge will be in 2 places– here in www.TeamBuffMother.com

AND

On www.Dietbet.com/buffmother for a weight loss challenge of 4% of your bodyweight in 28 days.

 

Join in however you’d like, thanks! I’ll post more about it in a few days!

 

Oh wow, how did it get to be Friday?  I literally was in bed almost all day Sun, Mon, Tue, Wed and half of Thurs….CRAZY! I have not been knocked on my booty so hard in a long, long time! Glad that’s over, HA!!
3 of our 6 in the family got it bad- Gracie first, then Tia and I.  Hoping no one else has to lose a week of their life to this flu.

 

Anyhow enough about that, it seem like sickness is the only thing I’ve blogged about this week. Truth be told, I’ve had a lot going on in my BRAIN during the time off. I’ve been thinking about a lot!!

 

I had a fun question asked of me a couple week ago “What are 3 things on your bucket list?”  It’s an interesting question because I didn’t know off the top of my head…I had to think about it for a while.

Here are the 3 I came up with:

  1. To learn to sing
  2. To own a horse (and learn to ride it)
  3. To visit Germany During Oktoberfest

 

What 3 things are on your bucket list?

 

Like I said, I’ve been thinking about a lot of things Death, life, living, money, time, energy, work, being lazy, goals, vision, people, love, etc…

So much thinking has made me glad to get back to workouts, they clear my head.

Today’s plan, bike and do chest/triceps.

Gonna go for now, be sure to enjoy your FRIENDLY FRIDAY!!

Love,
Michelle

 

 

p.s. I’m making a list can you please share some healthy “reward” ideas!!

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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

Last day of school!

Pretty please support me with a like for Gym Angel…I am a spokes-model and Sponsored Athlete for the brand. THANKS for the love <3 <3 xoxox https://www.facebook.com/GymAngelbrand

 

Michele Allen, Danielle Kiker and Angela Ellefson are our ANGELIC picture/tags contest winners
Congrats ladies!

 

My day yesterday was super busy! I got a lot done, but more to do today (I so need a solid TO DO list) while the kids finish up school before Christmas.  I got a good back, shoulder, bicep and interval run done yesterday…plus an additional 25 mins of bike.

 

Today, I’ll do my morning bike and chest/triceps.  I am really sore from my leg workout a couple days ago, so no intervals will be a nice treat!

 

 

Can you believe there are just 13 Days left in 2014?

~ Friday
Today’s suggested workout-
The BLT: http://youtu.be/S5L9g7-afs0

Repeat this circuit 4 times
1) “B”- Booty Pops: Stand with all your weight on on leg with knee slightly bent, bend leg a bit more and push up through your heel to contract booty as you return to start position. Do 10 reps each side; alternating starting leg with each set.
2) “L”- Lunge: Forward lunge pushing up and back to starting position alternating legs 10 total (5per leg).
3) “T”- Twirl: Stand with feet in a wide stance and Twirl your hips in a big circle- do 5 clockwise followed by 5 counterclockwise. Alternate starting direction with each set.

Today’s Diet Challenge~
Eat cauliflower or asparagus. Eating a variety of foods is more important that you may think. Don’t get in a rut, try something new! How about cauliflower or asparagus? If they are staples, go for something more exotic! Greens are packed with fiber, vitamins, and minerals which help your body’s detox process. Be sure to add them to your shopping list and then EAT them!

Today’s Personal Challenge~
Friendly Friday!! Let’s strive to be extra friendly today:
• Smile more and make eye contact with people…it’s OKAY!
• Say HI to everyone you cross paths with
• Break the ice, introduce yourself; be conversational
• Lend a Helping HAND; open doors; offer to help carry something for someone, etc….
• Comment on a Friend’s Blog
• Send some e-mails or private message
• Call a friend, acquaintance, family member or even and ENEMY, lol!
• Text someone!
Just STRIVE to be EXTRA Friendly today!!! And HAVE FUN with it!!! You will be rewarded for planting those “energy seeds”

 

Time for me to roll!!

toodle, do!

-Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Focus, focus

I am feeling my fitness focus increase! YAY!! But I need to keep it and keep it improving! So,  I joined a 6 week bodybuilding.com contest. It’s an either shred or bulk focus, but as you know My goals/plan are a bit different than most, I’ll shred for 2 weeks, then bulk for 2 then shred again for 2. Right now my focus is to shred, since I’m staring my “Buffing Phase”… we have the end of our “6 Weeks to Sexy contest” and the dietbet.com contest weigh in is in a week, plus I’m now in my buffing phase– fat is gonna be coming off!

 

I looked at a bunch of plans on BB.com and decided to just stick to my own. The goal is to  do a 3 day split : legs, back/bi/sh, chest/tri repeat…I’m striving to lift 6 days a week and 4 days of intervals (mostly running) post upper body lifting or on my day off of lifting. I’m focused on FINISHING this contest STRONG~ 6 to Sexy~ day 29: Finish It!!

 

Just 2 weeks left, meaning we are on week #5…my favorite challenge!!

6 to Sexy~ day 28: Wk #5 Bikini week

 

Here’s my bikini week:day 0 pic from yesterday~

 

 

Yesterday I got in my 20 mins bike; some Hiking around the farm (10mins worth) and a killer run! Out and back 9:45 out and 9 mins back- uphill even!

 

Let’s finish STRONG!

-Michelle

 

p.s. 6 Daily Goals–

  1. Cycle day- 5 Buffing is ON!
  2. Weight- 133 up today from bad food and some bad drinks this weekend. By tomorrow I’ll be down at least to 132. Goal for Friday is 129!!
  3. Sexy To do’s- do our week#5 challenge– bikini picture
  4. Workout- 20mins bike; Legs/abs and booty work!
  5. Meal POA- Protein, greens and fats (very low carbs the next 2 weeks)- buffing style P’s: protein powder, talapia, chicken, left over roast G’s: Cucumber, green beans,mushrooms, onions, radishes F’s: meat fat, dressing on salad, olives
  6. Sexy Actions- make Travis feel special…I think a good meal tonight will help that! Plus some sexy texts and sexual advances from me!

The Key to your Motivation is to Encourage others!

www.BuffMother.com

HE created ME!

First off I wanted to share a word of wisdom for you….it will help you stop the insanity in your workouts/diet:  “MUSCLE BURNS FAT!!– do everything in your power to build muscle and you will burn the fat off your body!!”

 

My plan for todays is  to run hills; back, shoulders, biceps + abs…that workout will be done AFTER I get home from my Date Day with with Gunner. He earned a “DATE” with me with STRAIGHT A’s!! So proud of how smart he is!!

Last night we attended his HIGHSCHOOL orientation/registration.  He’s going to be a 9th grader, OMGoodness!!

 

I got in a good workout day yesterday– 22 mins fasted on bike, then last night some legs/abs/booty work.  I had to slightly modify what I did due to the fact I my legs are SORE!!  But I did still do squats, dead lifts, the PBJ and some of the SUB, plus some other items.

 

I also took some time to journal my eats. It looks like I was at about 1900cals total yesterday.

Here’s the breakdown:

P:eggs, beef, chicken (2), jerky

C: carrots, BBQ sauce, honey mustard, grapes

F:salad dressing, cream, meat fat, cheese

G:radishes, mushrooms, onions

All but 400 calls came in after 5pm and I ate a total of 4 meals.

 

My weight is still at 130, but am expecting a drop tomorrow!

 

GOD Created ME!! He created me for purpose…it’s a very unique one and many don’t understand, but I live to glorify GOD in mind body and spirit!!

 

God Created you TOO!!

Love,

Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Photoshoot Set

Did I tell you??? I have a photo-shoot set for Thursday the 29th= 9 days away and I am rusty, lol! It’s been a while since I’ve done a shoot and PREPARATION is needed.  It’s a lot like getting ready for a figure contest, one should practice posing and give a bit of extra attention to the details.  My main objective during the shoot is to get some updated photos for my portfolio and to knock the rust off so that I can be ready when duty calls

That said my POA for the remainder of the week is as follows:

T- bike 20 mins fasted; lift lower body +abs/booty focus

W- run hills; back, shoulders, biceps + abs

Th- bike 20 mins fasted; lift chest/triceps/abs and boxing intervals

F- run road intervals + sprints

Sa- LEGS

Sun- fasted treadmill run; back/shoulders/biceps

Monday- chest/triceps/abs; Happy Memorial Day!!

I’m making a BIG push to get to 4000 YouTube subscribers…Please help me by subscribing to my channel http://www.youtube.com/buffmother Thanks Ya’ll rock!! Also, if you have any requests for certain videos please let me know

I’m off to get on my bike!!

Have a stellar day 20 of every day in MAY!!

-Michelle

The Key to your Motivation is to Encourage others!