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Want SORE abs?: “Fab Abs” Day 10

Hello, hello!!!  Guess what??  I RARELY GET SORE ABS!!! BUT…When I do I am sure to write it down- the following workout KILLED my abs–

So…I thought I’d share my “AB Kill” workout for our Day #10 Fab Abs Challenge

#1 Run several sprints*- 100m as fast as you can GO! (Do 4-6 as hard as you can go with full recovery between)…
#2 Do HIGH KNEE DRILLS (2 sets of 30meters)…

#3 Old school sit ups- about 200 of them…These were right after sprints

Then add in these exercises throughout the rest of your day or workout:

#4 Roman chair/Hanging knee ups- about 60 total (2-3 sets of 20-30 is good)…
#5 Knee ups on a bench 2 sets of 30 reps….
#6 Ab hyper-extensions (like a back bend on the lower back extension machine or you can do it on the ball)- lower slowly 2 sets of 10-15 reps….

#7 AB wheels 1-2 sets of 15 reps…

Try it and Let me know if you get sore!!

* if you can’t “sprint” try doing super intensity 20 to 30 seconds on the bike, elliptical or stair mill or some other form of intervals instead
~~~~~~~~~~~~~~~~~~~~~~~
Have a kick-belly day #10! LOL!!
-Michelle

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

March and beyond goals

New MONTH, time to write about My goals and a few thoughts:

  1. First off~ I ‘ve posted in the forum are theme for March…it should be a fun good goal for us all!!  “KISS-ABLE March” Rally Room theme
  2. Start a track club here in town: I am working towards this right now. I have a long list of TO DO items and have to go to Tulsa on the 21-23 of March for a Level 1 coaching certification course.  I need to get registered by March 7th. Prior to that I really need to talk with the local Athletic Director, City Rec dept. and Track coaching staff about my plans just to be sure I am “allowed” to pursue the idea
  3. Learn and compete in a jujitsu meet sometime in the next year or 2:  this goal goes hand in hand with my love for MMA. About 4 years back, I started training some MMA in a women’s only class.  It was fun but that was when my BUTT/Sciatic flared up and got the worst it has ever been.  So I had to quit. Since then I’ve realized that kicking with my left leg is 100% off limits!  Thus, kickboxing is a not an option.  BUT the grappling/jujitsu part is a “safer” option.
  4. Continue on working towards my new years resolutions-MY TOP 4 New Year Resolutions/Goals!!
    1. Take more pictures and videos of my kids.  They are growing up too fast.  I must make an ON PURPOSE effort to capture them!
    2. Attack my Financial Goals, It’s my “Golden” year so this only makes sense
    3. Learn more about my Heritage.  I am on a quest to find out more about my family tree and my Scandinavian and German heritage.
    4. Attack some “scary” goals again!! I’ve gotten a bit conservative with my goals recently.  I expect that to change this year!
  5. Do a bit more modeling and acting.  I was invited to a casting for another movie last night…I couldn’t due to family obligations. However it did raise a curiosity in my head about the idea of doing more projects.  The current movie (which starts shooting again next Saturday) is taking more of my time that I had expected.  But the reality is that most roles would not be this time consuming or intense!  I would like to complete my updated resume/headshots by the end of April.
  6. Work on my business goals.  I have a few really amazing opportunities right now with BuffMother LLC and some potential partnerships.  I need to attack the BIG things.
  7. Work on my BODY goals.  I decided this week that part of my recent self-sabotage issues has been lack of a clear measurable goal.  I’ve changed my mindset about that this week and it’s working!  My goal is to be 128 by Sunday!

Seeing all this written down is a bit overwhelming!  I have lots to do and need to manage/leverage my time more efficiently!  I guess that needs to be another goal of mine….

 

Maybe if I get really “KISS-Able” this month I can lure a bunch of Minions to do my work for me, lol!!

 

Time to go…this afternoon my niece has a baby shower, the first GRANDBABY for my SIL and the first GREAT GRAND BABY in our family…So it’s a BIG TIME celebration!! The perfect time to give out some kisses!! and be KISS-ABLE!!

 

Love ya’s,

Michelle

 

 

The Key to your Motivation is to Encourage others!

www.BuffMother.com

“Get Buff”- Day 15

“Get Buff”- Day 15

 

CONGRATS!! today is our HALFWAY POINT!!  And guess what- MY plan is to take a set of fresh STAT and pictures to see what I’ve been able to change already!!  If you’ve been working hard~ I’d suggest you do the same!! It’s a great way to keep focused!!

Workout:

 

Day #15
Rest day
Or
long
steady
cardio
30-60
min.

If you missed any of the cardio or sprinting workouts from past days today would be a perfect day make up that workout~!! If you ever miss a day of workouts- SHIFTING your workouts a day forward is better than SKIPPING them entirely.

30 days isn’t a long time, but BURN OUT can happen fast- It’s very key to PACE yourself and incorporate REST DAYS into your workout program for your physical and mental success!

Today’s Diet focus:

Try new food or recipe- Variety is key to diet success!

SSS Winners!!

GUESS WHAT?? It’s time to announce the Winners of our last BuffMother.com contest!!!

….DRUM-ROLL…..

The panel of judges have concluded that our 2012 10 week SuperStar Success Contest winner is SUZI V. of Nebraska!!

Congrats Suzi!! I’m so excited for you!!
You did an amazing JOB in just 10 weeks!! Wow!!… your after pics are stunning and you leaned up a ton!!  I can’t wait to witness and help you along in your journey to your new goal of competing in a physique contest in 2013!!

To SEE Suzi’s Contest Entry CLICK HERE!

Suzi’s AMAZING  Prize Package for 1st place:
1st Place– a 3day/2 night day visit with Michelle Berger, BuffMother!! I will fly you to me and I’ll treat you like the SUPER STAR you are!!! PLUS “The Royal Treatment”~ you get all of my products FREE for an entire year~ Books, supplement, shirts,  6 week customized training and the Rally Room!

Our 2nd Place Winner is Brenda of NC~

Brenda proved that being over 50 is NO Excuse and in just 10 weeks she shed over pounds and proved she can still wear a bikini!  Congrats Brenda on your amazing success!!

To See Brenda’s Contest Entry CLICK HERE!

Brenda’s Prize package for 2nd Place– The Royal Treatment~ you get all of my products FREE for an entire year~ Books, supplement, shirts, 6 week customized training and a membership to the Rally Room!

The remaining top finishers are:

Lindsey K.of ND
Kathleen H. of CA
Teresa T.
Jenny B.
Katherine M. (her entry is in our private members only area www.therallyroom.com)

I’ll be featuring their entries on my blog as well over the next several days!! Congrats Ladies!!

Thanks to all of you who entered, we had many amazing entries!! Each one of you are a winner too….you’ll receive your prize of a FREE BuffMother! shirt within the next few weeks!!

Thanks again and CONGRATS!!

Love,

Michelle

2nd LEG done!

I got in my 2nd leg workout for the week today:

squats 45×20, 95×10, 135x10x2sets, 155×9, 135×10
knee ups on roman chair 2 sets– DH tightened it up, it works so much better now!
forward barbell lunges 65×10, 95×10, 95×5 + 4 stationary ones on each leg
Leg extensions 70# tons of reps, some single legged- 4 sets total
Knee ups on bench 2 sets
Dead lifts 95x2sets

At the same time as working out I couldn’t resist cleaning up a bit, so the workout took longer than expected…it’s so easy to get distracted when working out at home!!

Time to go shopping…we are on our way to Lowe’s.  Then later tonight we’ll be watching the UFC event.

UFC 148!!— who’s your pick to win the championship- Silva or Sonnen??

My guess is Silva, but I sure hope it’s a good fight!!

-Michelle

Money, Money!!

I’m sending “Shine in 49″entries off to the judges today~ so that we can get the results announced prior to the HOLIDAY! I can’t believe the 4th of July is almost hear! OH wow! time for the bikini!!  It makes me very thankful to be back to my workouts this week!

1 week off + 3 days of workouts = SORE! SORE! SORE!

I can hardly move today without something hurtin’…OMGoodness~ Then this morning I found out I forgot to take my CREATINE yesterday– it was still sitting on the kitchen counter from yesterday~ DUH!  So I took it, despite it probably not quite as effective since creatine turns to creatinine after it’s been mixed for a a period of time. That’s why it’s best to take shortly after mixing it into your liquid.

My workout total for yesterday ended up great: 10 mins fasted  upright bike intervals and 27 mins total of outside exercise – 6 minute long uphills + additional running/walking for a total of a 27 min workout.

I was greeted at the end of my running trail by a pretty blue snake (thankfully it was dead!)…I guess it’s called a “Blue Racer”

Here’s a pic:

So today I facebook I posted this “I may be odd but money has never seemed to make me take action— So I’m curious…Do you get motivated by $$$$ MONEY $$$$ ~??”

I got some interesting responses…and also figured I should elaborate the meaning behind the question:

When I say I am not motivated by money, I mean it!  I can’t seem to do simple things that could easily make me more $$.  When I look at my to do list money is often there for the taking, but I don’t take action on those items unless my back is against the wall.  I hate that about myself, but I am so thankful that MONEY is not what moves me to action.

I see people “keeping up with the Jones’ “or flaunting their private jets, expensive cars, big houses, designer clothes and other STUFF– and it does NOTHING for me!  I do love having money though— I love not being STRESSED about every penny!  I love being able to give gifts, buy my kids things, afford nice things, but it still doesn’t make me move!

What make me move is deeper– it’s actually LOVE.  I love people, I love seeing people happy.  I love feeling that I can help others.  I love teaching. I love sharing a bit of my happy life with others through positive info, pictures, stories, tips, etc….Love is truly the greatest motivator for me.  I love the thought of making life easier for my kids (with my $$)

I am motivated out of LEGACY.  I am want to be excellent, I want others to be excellent and I want the world to be more excellent because of my contribution to it.  I refuse to sell junk, to HYPE anything I don’t truly believe in.  That’s part of why you don’t see Ads on my website for every fitness product under the sun.  That’s part of why I don’t spam my mailing list with offer after offer.  I don’t want money that makes me be anthing but true to MYSELF!

I also am motivated by RESPONSIBILITY.  “To whom much is given, much is required”…I have been blessed with some amazing talents and I feel I huge responsibility to do them justice!  God gave me so much and I must not squander it!  I have a responsibility to my GOD to do all I can with what HE has blessed me with.  It’s something I take very seriously.

FYI- I grew up in poverty, as did my husband– so don’t think I have “silver spoon” syndrome either– I am at a prosperous place in my life because of my GOD and hard work!

AND…I need to ADD– I don’t think there is anything WRONG with being motivated by money– I think it’s either in your DNA or not…I honestly wish I was more motivated to take action because of money, lol!!  Thanks for all the honest answers on facebook about it!! https://www.facebook.com/buffmother/posts/10151872073415055?notif_t=feed_comment

Love ya’s!!

-M

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 !!
Love,
Michelle

BEAT!

OH Man!! Was I BEAT after yesterday…Thank GOD I don’t have to go anywhere beside the gym today!!  I am enjoying the laid back quality of today.  Just me and my computer for a bit!

My day yesterday went well, but I didn’t get in my upper body workout. I did get my run done and stayed active most of my day with moving junk and MOWING!  I just wanted to get around the house a bit, but the Crazy mower was getting bogged down constantly- I had to clean it out and restart it over and over again!  I can’t wait to get a  riding one~ just have to get HUBBY to pull the trigger on it.  It’s gonna be “his” deal, not mine, lol!

Anyway, the kids are good– they have had benchmark testing all week.  So NO HOMEWORK!!! YAY!!  Silly Layla has lost her glasses AGAIN– If they don’t turn up today, I will have to get a new pair ordered ASAP.  She has really bad vision in one of her eyes– a muscle problem- so she’s supposed to “patch” her good eye in order to make the bad eye work.  Without glasses her good eye takes over even more– so…I must get her a pair.

The AC guy was supposed to come this morning—-  I guess that’s not gonna happen being that it’s past noon already.  I just hope they don’t decide to show up right at my “gym time”. -my downstairs AC isn’t working quite right– part of the time it doesn’t blow air thru the vents??

If you are still reading this, congrats, lol!! Blah, blah, blah— time to eat!

Talk to you later babes!!

-Michelle

Hi from me!!!

Hi!! I’ve had a busy day…even busier than expected.
my dentist check up turned into a filling and a day of numbness- My mouth was numb for almost 4 hours!  But the worse news is that it hurts more now than it did before the filling- I am guessing I’ll have to go back becuase I can’t eat without pain!  WHAAAAAAAAAAAAA!

Okay so once my numbness was gone, guess who showed up FIANLLY- the ATT Service man.  He was great and fixed my U-vese problems, but he delayed my eating and by the time he left we had to go to dance. Then after dance we finally ate!  Got Gunner to football and I headed to go SQUAT before his game. 

Warm up-rbike
Squat
45×15
95×10
115×10
135×10
155x10x2sets
135×10
Hip rotatations, raises and stretching between sets
 

Deads 135×10-12x4sets
paired with
Knee extensions
130×10
150×10
150×10 toes out focus on VMO

Leg press
90×20
180×15
270x10x2sets
180×15

Calf Extensions on leg press 2 sets
side lunges and hip stretches between sets
knee ups on roman chair

Here’s a little video of our upcoming get together. I am SO fired up for it!

http://www.youtube.com/watch?v=jq021vXruTE

See you in the morning!! Love, Michelle