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Sunny Saturday

Sunny beautiful Saturday here!! It’s going to be in the 80’s~ a MUST to get outside today and enjoy.

Yesterday I ended up running outside, then rode bike for another 22 mins after that. Felt so TIRED last night but thanks to some afternoon coffee yesterday I could NOT fall asleep!

 

Anyhow…up now heading to my bike, then planning to eat some really good food today. I feel like a salad

Last night I got in my bikini pic~ looks like I’m leaning up a bit despite the water retention:

 

My weight was 135 this morning…something weird is going on with my body right now.  Tons of water retention and stiffness/inflammation.  NO FUN! Mojo is a bit down…Been a bit ill since about Wednesday this week. My bladder is causing me some issues…the thing about it is that I get re-curring UTI infections and typically STRESS is what triggers them. I don’t feel like I have a full blown UTI, but I do feel like it’s on the verge– this water retention is a sign of my kidneys being weird too. Hopefully, it won’t go full blown!

 

Regardless, I know I’ll feel better if I get moving and get in some sunshine today!!

Off to enjoy, hope you do too!!

Michelle

p.s. Here’s today’s SEXY POST~

PMA!

Hi Ladies!!

Today is another day of filming “PHONE IN THE ATTIC”…so I’m up early, Drinking Coffee.

Before I hit the shower I wanted to share the new video I got posted yesterday:

 

Foundation #4: Postive Mental Attitude

 

And in honor of KISSABLE March– here’s some benefits of kissing:

  •  It can help reduce dermatitis and blemishes.
  • It can also help fight tooth decay because the extra saliva it produces cleans out your mouth.
  • Kissing for a minute can burn up to twenty-six calories.
  • And practiced regularly, kissing may even add a few years to your life. One study claimed that men who kiss their wife every morning before leaving for work live five years longer.

 

 

Have you been more kissable this month and/or kissing more this “Kissable March”???

 

SMOOCH!!

-Ellie

most snow?

Ok, first off I am in shock! Woke up to the biggest snowfall of the year this morning~ INSANE!

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Yesterday I had a RECENT cardio record!! I’m so proud of myself for doing it!  I have a big time “hate” for aerobic training, but all the research I’ve been doing concerning my track training has inspired me to TRY to improve my VO2 max.  Anyhow~ I got in a total of 1 hour and 18 mins of cardio (although 10mins was walking–so I’m not sure it officially counts as my hr doesn’t get elevated much from just walking??)

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Today’s workout will be CHEST, TRIS and ABS + intervals on the BIKE.

Tomorrow I’m hoping the weather may clear up and snow melt enough for us (my kids and I) to visit the track in the afternoon??  If not tomorrow we will do it on Sunday!  I need to test out my quad/hip flexor a bit.  I’ve been babying it since I strained it 2.5 weeks ago.

 

I’m off to get my bills paid and work on paperwork– it’s so much fun I save it up for months to do all in one day, LOL!! Speaking of bills~ do you know how much it costs to buy shoes for a family of 6? Including 3 girls?

Here’s mine with their new shoes (although only 1 pair worked- the other 2 will have to be exchanged)

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Cycle day 20 today~ Weight 128 woke up well this morning; not hungry but forced myself to eat 3 eggs this morning, plan to drink a pot of coffee today–it’s one of those days! ; feel up to organizing–that’s totally hormonal for me ; I do have energy even after my big workout day yesterday!!

 

Have a super FRIDAY!!

Love,

Michelle

Snow Day on Spring Break?

Snow day on SPRING BREAK?? What’s up with that??? It hasn’t started just yet, but we are expecting it to be a snuggle day for us here in Arkansas.

I’ve posted 2 items today already~ please check them out:

S2S VIP Conference CALL?

S2S~Day 18: Branded your SEXY!?

Now onto my recap–

yesterday I ran and did a short leg workout.

the run was hard– 6 hills on our trail–it takes about 1 min up and 1.5 mins for me to get back down the trail– i run the entire time

the lifting wasn’t so bad– It was cut short due to a few reasons, but mostly because it was getting late and we needed to eat supper

Squats warm up 45×20, 95x10x2sets, 135x10x2sets, 155×10 Deads warm up 45×15, 135x10x2sets, 155×10 plus some–knee ups, knee extensions3GuOtbSn53b5i2DUNgwD014z
Today, I’ll probably add in a few side lunges and other leg work between sets of my Back/Shoulder/Bicep and Ab workout

SOOOO….last night coming home from my daughter’s guitar lesson we drove by a lady selling bunnies– and I bought one, lol!  It’s our Easter bunny!

The kids love it and my dog is obsessed with it.  She wouldn’t go to sleep last night because she had to smell it/see it.

We’ll keep the bunny outside once it’s warmer and once it’s not a “baby” anymore, but for now I certainly hope the dog gets used to it soon.

 

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My diet was better yesterday, but today “buffing” starts so it’ll be even better. I am NOT doing well on our challenge for the week– It’s seems I’ve been eating more cheese than ever– and I even ate a tortilla last night with my taco.  I haven’t had one of those in ages!

Oh well…maybe I can have the next 4 days be BREAD and DAIRY Free (minus my coffee’s half-n-half– i can’t seem to ever cut that out!)

Have a marvelous day 19!!

Love,

Michelle

Yeah that’s right ~ I’m gonna be buff!!

 

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

 

Going “DARK”

In spy movies, I just love it when the spy goes out on a mission and has to go “dark”…they are invisible to their support team and just out there on their own in the danger.  Well, I am going “DARK” for a few days– my vacation mode is on and that means little to no computer time!  I need the break from time to time.

Anyhow, I’ve been keeping super busy as I prep to leave– I feel pleasently prepared.  However that could change as I start packing, lol!! I always go into hyper drive when trying to pack for a trip– too many options of what to bring, wear and pack??

Okay, in other news….I remembered something about myself this week.  I find the most success in my eating when I eat 3 bigger meals daily vs. 5-6 smaller ones.  There are several reasons why:

1- I can eat MORE at 1 setting– I like eating bigger portions 2- I don’t get overwhelmed with the prep/eating time when eating more often– it’s takes too much focus for me– I’m not that focused, lol 3- Mentally, I don’t feel like I am dieting when I eat fewer meals. 4- I have insulin resistant issues– so eating less often helps my insulin to go down sometimes which actually allows me to burn fat 5- I dislike eating early in the morning– I like eating my first meal about 3-5 hours after waking up– extending my “fast” helps me burn some extra fat and gives me a chance to do fasted cardio from time to time

6- it’s less stressful to my digestive system.  I digest better when my enzymes are strong (utilizing them less often)….my body feels less stress from eating less often

Here’s an interesting video that explains some of what I am talking about: http://www.cynthiapasquella.com/featured/how-eating-5-to-6-meals-a-day-can-make-you-age-faster/

 

 

So, just now at 9:15 I had a good breakfast of 2 whole wheat blueberry pancakes (not typical for me to eat grains),  with butter and real maple syrup, 3 small strips of pork bacon, a “Carnivor” choc protein shake in water= CCFP and I’ve had 2 cups of coffee with half’n’half.

My plan is to use this fuel as a pre-workout meal— I’ll be hitting the trail for a hill workout after it digests– at about 11:00

Alrighty, we’ll I am off to do some laundry, run, pack, lift weights, get my son’s hair cut and then RELAX before I fly out early tomorrow.  I’ll be back Monday!!  Please, pray that I don’t hurt myself skiing!!

Love ya,

Michelle

Time for CHANGE?? ~S6day16

Time for Change??

Time for Change??~ What’s the thought process that you go through when you are making a change in your life?  What are your emotions and feelings?  Are you excited, scared, nervous, confused, confident?

Change no matter what is stressful, but having friends who support you through the CHANGE makes the entire process much easier!  I love Change in my life…it keeps me on my toes and Challenges me to rise up and be my best!  My faith in God through change is what keeps me positive, confident and stress-free!  God is GOOD and wants the BEST for me!! I know that!!

My yearning for change is crazy sometimes…I get bored way to easily~ A few years back we “moved” from Fargo to Dallas, Dallas to MN, MN to Fargo and Fargo to Arkansas.  All within a matter of 3 years!  That was too much change and CRAZY!

Another example of crazy change is jumping from one failed diet plan to another…Back when I was “lost” to my HORMONES…I tried every diet under the sun!  Every month I’d start a program and 2 weeks later I’d fail!  The cycle continued until I CHANGED my approach.  I found out that my HORMONES were the cause of my failure and all I needed to do to fix the problem was to integrate them into my plan!  And that’s how Hormonal Timing was born!  I’ve STUCK to that plan for 6 years…and Have had NO DESIRE to change it!  When something WORKS and gives continual results why CHANGE??  There is NO REASON TO!

I would like to encourage you to change things in your life that aren’t working …but things that DO work, stick with them!  And when you are changing things up, stay plugged into friends and support who’ve successfully led the way.

My Chest/Tricep workout from yesterday was a bit less than I had hoped for and a bit more painful than expected, so I didn’t do any intervals and I am taking today off from my workouts, but NOT my diet!

Here is my running tally for today:
P- shake
C- cream and sugar in coffee

Have a great day!!

-Michelle

p.s. today’s Lower body/abs workout:

LOWER BODY 

 

DB Squats
3×10
Pliet Squats-wide toes out
3×10
Laying side leg raises
3×10
Romainian Dead lifts
3×10
Walking Lunges- no weight
2×15-20 each leg
Calf Raises
3×10 

AND ABS!!

ABS–CPTME….SIMPLE 7 for 7
Passive Abs- suck it in 24/7- posture
Sit ups- hands on hammies
Vacuumes!! 10- 10 seconds daily
Knee ups- roman chair are best
Traditional AB crunch
Ball Crunches
Cats/Dogs

 

Calves!

Baby Calves that is 🙂   They are everywhre here in the fields and so CUTE!!  I just love how they are always running around and full of spunk! 

I had a good day yesterday- I took it off and feel so much more refreshed and energized today because of it!!  Hubby got back into town last night- It’s so good to have him home.  Right after I picked him up we HIT the OUTBACK for some filet, ceasar salad, green beans and of couse some coconut shrimp!! YUMMY it was perfect!!

Today, I just got done with an appt. at the accountant, have a coaching call at 12, a trainining session @ 1 and then another call at 3pm- BUSY, BUSY Friday here!!  Maybe at 2 I can get in a run and then later workout with my hubby, and at some point also work on my passing/catching with my son and/or hubby.  It’s gorgeous here today- I’ve gotta get outside and enjoy it some!!

I’ve been having 26 day cycles the last few months ,but this month I went a bit longer- YAY!! Eating more, supplementing and consisten workouts are to thank for that!  It was 29 days–  I hope I stay at 28-29 days for next cycle too….A great app that I use for my I-phone to track my cycle days is : FMC Menstrual Calendar by Tamtris Web Services

Today is cycle day 1- weight 129
tummy upset- very normal for me on cday 1
pain- medium, I have a bit of sciatic irriation- normal for me this cycle day
last night had night sweats and had to get up to pee 2x’s- expelling water!!
no zits
clear head
a bit tired this morning- but good energy now

C.Date Mood Stress Anxiety Pain Craving Bloat Fatigue
1

3-11-11

happy medium low med-low low- no hunger upset tummy but low bloat Needed some extra sleep- but now feel good energy

Well, I have not eaten anything yet today- I’ve only had coffee with some sugar and cream! So I MUST go feed myself!

Have a FANTASTIC FRIDAY!!

-Michelle

wonderful Wednesday!

I am in a great mood today!! It’s really been a wonderful wednesday and I can’t wait for more!!  The day started by getting my kids off to school!! YAY!!  Then I watched a video on netflix “a case for Christ”…interesting stuff.  Meanwhile I had tons of coffee and took care of my fun little Furball puppy! It’s so fun having a real life stuffed animal, lol!!  Next I got to chat with SWEET Shana!! She’s kicking tail in her workouts and life~ I love it!!

Last night I got in another good workout on my home gym…BTW- I added a picture to my blog from yesterday and figured I’d add it here too in case you missed it.  Looks pretty good if you ask me 😉

My workout went  kinda like this-

Bent over rows
Snatches
Inverted pull up and pull ups
Knee ups
Bicep curls
DB shoulder raises
mish mosh of boxing drills and hip mobility drills
Ball Bounces (for hips)
 

So today I’ve been diving into my “Education” Resolution and looking into different fitness associations and training programs. IDEA has some really good resources.  I went ahead and created a profile there-

I am a NESTA Certified trainer, but toying with the idea of getting certified by ACE or ACSM also….Another fun cert I’m looking into is http://www.combine360.com/CombineTraining

Anyhow…Kids will be home soon.  I gotta go!!

-Michelle

Where did the time go?

OH my! the week is done and I still have not started Christmas shopping…or gone shopping for Gracie’s birthday (on the 14th). BUT!! I am not worried. I will get it done!

I missed blogging yesterday, but I got in a decent FAST leg workout while the girls were at danceand today had a good workout for my upper body and intervals.  The thing that’s so amazing to me is how HORRIBLY out of aerobic shape I’m in!  I guess that’s what happens when you skip cardio for a couple months.  It’s HIGH TIME TO get it back!! :jump:

My diet has been very STELLAR- even more than normal I’ve been focusing on eating more often and loads of fruit and veggies.  I’m still doing very well with the no gluten and almost no dairy (just half and half in coffee).  I’ve been a bit low energy this month and wonder if I am having a reaction to the antibiotic I’m on for my zits?  I’ve been taking it for +3 weeks, I may go ahead and stop taking it.  My check up is on Wednesday.

Tomorrow will be a day off. I’ve invited Gracie’s friend over for the night so that’ll keep me extra busy (I need to clean!). Plus, I schedueled 5 eye exams for us- all of us except for Travis.  He had an exam a few months ago.  It’s been about 6 years since I’ve been to the eye doctor.  I have good eyes still I think??  I HOPE!?

Travis doesn’t have to go to the eye Dr. but He is now schedueled for a KNEE SCOPE- poor baby. I cring at the thought of surgery- ICK!! I sure hope it fixes him up so we can play tennis again in 2011. I miss tennis!  It sure was a fun way to get in some extra cardio!

Anyhow, I wanted to say “HI” and encourage you to keep focused on “FINISHING STRONG”…2011 is just around the corner!

Now it’s time to get get a movie for family night!

Love ya’s!!

-Michelle