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If you don’t do it…a puppy dies.

Saturday sleep in!!

HOLY COW…I woke up at 9:52 this morning! I was very tired!!

Last night I posted how I was tired and got some really funny responses to my plea:

 

“Is anyone else tired today– I have chest/triceps/abs and intervals to do– can you talk me into it please???”

 

~Do it or face the wrath of all of us who lift vicariously through you!

~Quitcher whinin’ and hit da gym already!

~Everyone wants to be a beast, until its time to do what beasts do. Get it done.

~Less talk and more work. Wuss! hehe

~Do it. Naked you will thank you.

**And…my favorite:

~If you don’t do it. A puppy dies.

So…

I did a chest/Tris/Abs workout

Skipped the intervals to save for today-

here’s how it went

Warm up on bike

3 sets push ups

15-10-15 with some butt up/pikes between and after

Bench

45×10

95×10

115x8x2sets

Incline flys

30’sx10x3sets

Bench dips

3 sets

Knee ups

hanging- 20, 25

on bench- 25

Tricep extensions/skull crushers

45#x10x3sets

DONE!

I’ll get in a run outside on my trail today- meaning HILLS. Gonna have some pre-workout (@GymAngel Energy Angel) now to get amped up for it! @GymAngel Energy Angel

 

Today is all about “Burning it down” here on the farm– it’s finally dry enough for a fire! And the twins have a BB game at 3   PLUS, we’ve got 3 football games to watch!

Have a great Saturday!

-Michelle

 

p.s. today’s the Final Day to enter the Gym Angel shirt and a bottle of SLIM angel (fat loss supplement) give away!!
Here’s how:
1- post a picture of your “gym” to your profile with the hash tag ‪#‎gymangel‬
2- tag the pic with Gym Angel and your gym (give them credit!!)
5 winners will be announced on later today!! (Jan10th!!)
Enter now and often!!
My gym is in my cozy home! No braving the elements to get there!! #gymangel
www.GymAngel.com

blacktank

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Chest, tris, abs, intervals

I am so loving the “Fish Lips” WAR that we’ve got going on for the year supplies of OMEGA ANGEL…if you haven’t submitted your fish lips pic, do! it’s too much fun!!

 

Warm up bike 19 min
Bicep curls 65×10
Bench
65×15
95×10
115×9
115×8

Pushups 10
Crunches 2 sets
Leg raises
Serve twists
Lateral raises 10# plates x10

Incline flys
30’sx10
35’s x 10 x2sets

Bicep curl machine
65×10
75×6 + 4 shortx2sets

Bowflex flys
Press style 60×10
Low fly 50x10x2set

Tri extensions
45x10x3sets

Then intervals on the treadmill
4 min warm up at 6
1min @8
1min @6
1min @8
1min @7
1min @9
1min @7
1min @9
1 min @6
2mins @8
1 min @6
4 mins @8
then cool down– 20 min total
In addition to my workout, I got my Christmas tree decorated today. What a blast, NOT…i am not into decorating much, but I’m glad it’s complete.
Have a great Sat night!
-M

Lost a day?

Hey ya, feels like I lost a day somewhere this week??

Not sure how it’s already Friday, but I’ll take it…Friday’s Rock!

This one is extra nice because it’s sunny and warm and I get to have a special Date with my son. He’s got a hair appt at 4:30 and we are going to shop a bit too. He’s grown so big that he’s got hardly any of his own clothes to wear….been sharing with his Dad.

 

Okay, so on Thursday night I did a good leg workout with some SEXY dancing!

Here’s my pic from that:

 

Yesterday, I had a rest day from workouts and from the Rally Room…Sorry, I just posted yesterday’s contests post now:

6 to Sexy~ day 25: Sexy Meals

 

I was on the “road” yesterday. I had a business meeting, my HAIR APPT!! (yay) and then finished up the day doing some errands for “work”.  I say “work” because as you know I have a DREAM JOB!! I love being BUFFMOTHER, my work is very enjoyable, but it’s still work, lol!

 

Okay, here’s a pic of my hair. It’s quite a bit darker, but it will lighten up some as I wash it over the next few days.  I think I like the change– It’s what I wanted, more NATURAL!

 

Today’s Contest POST: 6 to Sexy~ day 26: Sexy Actions

 

Today’s plan:

Get some more “work” done

Workout- Chest/tris and a hills run outside.

Date with Gunner!

 

Today’s 6 Daily Goals– that will be topics in my daily journal

  1. Cycle day- 2 need I say more…part of why I lost a day of my life yesterday. I do feel better today than yesterday and am happy to be almost out of hormone hell
  2. Weight…I’ll add this in a bit
  3. Sexy To do’s…Get my legs shaved and fix my new hair!
  4. Workout: Chest/Tri’s and run– can’t wait to do this outside today!
  5. Meal POA : Not a full plan yet…Protein shake with a banana in it after run … then go out to eat with Gunner later. Put the pot roast in the crock pot for dinner!!
  6. Sexy Actions- I will spend some extra time with DH tonight.  Maybe give him a back rub

 

That’s all folks, see you tomorrow!!

Love,
Michelle

p.s. here’s today’s contest post

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Good start to week 2!

HI YA!!

Today’s been another busy day!  I’ve managed to fit in my workouts each day this week. Monday Bike in am then Chest/Tris/Run in pm, Tues Bike in am then Legs in pm, Wed Bike in am then Back/Sh/Bi/Run in pm. I’ve also been killing my abs and doing vacuums~ VERY SORE STILL! Now it’s time to REPEAT those 3 days to finish out a killer week of workouts.

Today, I had 3 meetings in town, got the dog groomed and also hit Sam’s Club for some food shopping. On the way home a massive storm hit, the sirens were even going off and the kids got held at school extra long because of it! It was a SCARY drive home!

I made it and have what feels like a million things to complete prior by tomorrow.  There’s no way I’ll be able to get everything done, but I still plan on trying and all the while striving to keep my SEXY FOCUS!

Today’s post is all about keeping SEX a priority in your life!

Thanks to all of you who joined in our chat! It was an AWESOME time!! I really love how we can connect like that. Please join us next week for our next one!
Time to get rollin’ on my workouts and work for today.
I love ya my sexy friends!!
-Michelle

most snow?

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

IMG_6165IMG_6168

 

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??)

IMG_6157

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)

IMG_6160

 

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

Kim our “28 Days of Chirstmas Winner!!”

28 Day Christmas Challenge Contest WINNER!!
HI!! You are the WINNER!!
Congrats and thanks so much for your SUPER participation via my BuffMotherPage on facebook!! You were a stand out during the entire contest and I love your willingness to share your passion for fitness with the world!!
Thanks and Congrats~
Love,
Michelle Berger
Kimberly Of NY
I am 41 years old
I have 2 children (13 and 11)
  1. How do I feel the 28 days of Christmas Challenge helped me during the crazy holiday season?
    The contest helped through a lot of stress this time of year. Gave me something to focus on instead of worrying about things I wasn’t in control of right now. I am someone who loves     to give gifts. Deciding, finding, and giving a gift is one of my favorite things to do. We had to cut back a lot this year, so I was unable to ‘give’ as much as I would have liked. The     contest helped me deal with the situation and focus on things that matter more than monetary things. The kids stepped up and helped as well. A great holiday!
  1. Summarize my performance in this contest…
    I realized early on during this contest that even though I was working out most days I wasn’t pushing myself as hard as I could. Reading other Buffmother posts helped me see that.     So I began looking for and planning tougher workouts. Now I am trying new gadgets and heavier weights. Trying hard to think outside the box and give it all I got. Thanks,     Buffmothers!
  1. Are you happy with your results?
     I was very consistent and on track with my workouts throughout the challenge. Had a strong start with my eats, but had trouble Christmas week. Getting back on     track as type this. This is my 2nd contest and I always feel that my results could have been better. I put a ton of effort into the contest, but there is always something I could have     done differently or better. Always a work in progress. So overall I am happy with the things I have learned along the way, but I can do better each day.
  1. Encouraged by? Denyse W. and Suzi V.. I love our dynamics as a group. We work well together for accountability and encouragement. Inspired by? Robin W.. I love her enthusiasm, dedication and sense of humor. She has been a great addition to the group. I look forward to seeing how far she can go.
  1. I shared my pics most days on the Team Buffmother and the Buffmother sites. Lots of fun!
  1. In closing: As usual, I thoroughly enjoyed the contest. It is an amazing thing to have so many wonderful women to discuss common interests with and help those women when they need a word of encouragement. I enjoyed the workout proof pics. A great add on to this contest. Gave us a chance to show a different side to ourselves, open up and be creative. The occasional questions you passed along to us was helpful to me as well. They made me pause and think. I started a separate journal to keep those answers to look over when I need to regroup or refocus. I’ve made so many great friends these past 6 months. Can’t thank you enough, Michelle Berger, for changing my life. I have my goals set for the new year and a renewed focus on what I want from my life. Thank you!

Here are several of Kim’s “workoutproof” pictures from the contest~

Forgot to post day 1 here, too. Stats done this morning. Eating lots of protein and veggies today. Looking forward to fruit as my treat later. Waiting for DH to come home for some P90X plyo. Wonder if he will come home. Lol! See ya’ll later:)

 

#workout proof 2…p90x plyo style

#workout proof 3. Love my photo helpers 🙂

#workout proof 5. Almost didn’t happen, but abs are done!!

Hot weights instead of yoga today. Very warm workout with the wood stove going. #workout proof 6 legs and abs day.

Added more reps to my burpee workout challenge. My shoulders were on fire!! Also completed 30 squats for the squat challenge. #workout proof 8, part 1. Everyone keep up the great work!!

Tried something new for abs. DH took video. #workout proof 10. Total of 5 exercises. Love them!

Workout felt great today (except for IT Band)…I am stretching daily. Squats with bicep curls in between sets and ab intervals. Gonna feel it tomorrow. #workout proof 12

Love, love, love Zumba Sentao! Especially with my favorite instructor. #workout proof 13 — with Anna Rivelo.

Ladder drills with DD for some outdoor fun. #workout proof 14

Got ’em! Love my Sassy Socks from Heather Dobbs O’Callaghan. So warm and snuggly. Have to keep an eye on my DD…she wants them:) Thank you so much! #workout proof 16 bis/tris maxed out #buffing phase #Buffmother

 

#workout proof 17…leg day. #Buffmother and my new favorite shirt. Keep up the great work girls!

 

Yoga and squat day here with my snowman guy 🙂 #workout proof 18

 

Abs and squats day! #workout proof 20. Eeked out my workout…feel a little better now. Have a great day!

Elliptical, abs, and 100 squats for #workout proof 23. Sassy socks make working out lots more fun :))

P90x cardio workout. Was finally able to push myself harder. Feel great! #workout proof 22

Was feeling stressed this morning, so I kicked booty with a shoulders, back, bis, abs, and squats workout. Nothing will stop me now. #workout proof #buffmother

#workout proof 27 of shoulders and tris, squats, abs, and a little cardio. Finishing strong!

New Month, New Goals, New CONTEST!!

February is here!! OMGoodness…where did January goal and how could I have practically failed to keep focus my new year’s resolutions– Time to attack them because there is only 11 months of the year left!

Some new goals I have for February are to get my Master Bedroom/Bath project under way– so today I met with a contractor and got some great input from him.  It’s going to be an amazing room!!

Another big happening for February is our contest- Its’ going to be short but intense!! All about kicking bad habits and forming new ones– The experts constantly preach it takes 21 days to form a habit.  So let’s do it!!

More info here~

“21 Day: KICK the HABIT”

And finally, my goal to organize my “office” in February is underway also– I’ve been working on organizing my computer files, planning my attack on the actual office space and I’m headed to Best Buy tomorrow in search of a COMPUTER!!

On the fitness front- I’ve had a couple of GREAT workout days- Yesterday was Legs/Abs and Today was Chest/Tris?Abs and a hard run outside:

Legs~ Squat 45×15 95×10 135x10x3sets Stretching and hip rotations between sets

Dead Lifts 45×20 95×20 135x10x2

45degree hack machinex20 90x20x2

Calf Raises 45×15 90x10x3 ABS between sets Leg Extensions 4sets Ab wheel Ran 7mins for a cool down around the block

Today’s Chest highlights: Bench- High set 125×7…no spotter, my son is not yet qualified LOL! Tricep dips Chest press Tricep extensions Cable flys tricep push downs Full extensions sit ups

Then I ran outside up the long hill again 2x’s another shorter hill once and did 3 short sprints to finish it off– I felt better than my last run on Saturday…I think I’m getting in better shape and that my body likes running in the evening way better than in the morning!!

Time to relax!

-Michelle

Back to Life~

Well…I feel as though today life is back to normal.  The past week was crazy with all sorts of new things, appt, visits, b-days, trips, etc. happening.  Now today is NORMAL! NORMAL is good cheerleaders

My foot/ankle is healing well but still rather swollen- I think that if I can get the swelling out of it I’ll be good to go! Any tips??

I know that alternating heating/icing, light movement and massage are is good therapies for swelling- but if anyone knows of some “secret” balm, soak or method- let me know  🙂

Last week was by far my worst week of the contest for workouts- I was dealing with too many abnormal scheduel disturbances to get to the gym like I wanted….I did get in 2 lifting workouts, 2 football practices, 1 run outside for the week, but that’s not nearly the pace I’ve been on, nor is it the goal.

This week I will get to the gym more- since I am not able to run or able to practice at football.  The plan is as follows:
T- chest/tris/ABS
W- Legs/Abs
Thurs-Back/Sh/Biceps
Fri, Sat, Sun- REPEAT the same 3 days-
 

Today is my first official day of buffing- Cycle day 5- and GREENS are GOING DOWN into my BELLY~!!!  LOVE Them!!!

I’ll be back in a bit with my workout report,

Michelle

Team Atmosphere = Energy! Day 21/70

I am so exctied at how well this past 2 weeks of Boosting went for me. Despite having horrible weather, I got in a ton of stellar workouts and did relatively well on my diet!! This SSS contest has really been what I needed~ I am so inspired and energized by everyone else’s effort!! WOW!! it’s so fun to have such an amazing TEAM Atmosphere, thanks!!!

My poa for the week is:

Buffing!! start weight 132 on cycle day 5- goal is 127 by the end of buffing phase- I plan to stay on creatine and NOXS but clean up my eating and add in more running/cardio during the next 2 weeks. I will keep up my goal to lift 5-6 days a week.

M- legs and abs
T- run outside, back, sh, biceps, abs
W- chest/Tris/ intervals (non running)- Travis’ birthday!!!
Thurs- run
Fri-leg and abs
Sat- upper body and run
Sun- football practice

Have you made your plan of attack for the week??

Let’s get after it!!!

-Michelle

P.S. Please be sure to check in with your progress by commenting on the following blog post please:

http://blog.buffmother.com/2357/how-ya-doin/

And don’t foget….this week’s Mini-Challenge is NO DAIRY~

Happy Monday to you!

HI!! Happy Monday to you!!

It’s snowing a bit here and we thought school would be canceled for sure. BUT, thankfully it wasn’t! Cuji loves the snow so far, but she is not so fond of going poop on it.  She’s had 2 poops inside today already- Silly puppy!

Anyhow, Travis is healing nicely but still dealing with some pain.  Tomorrow he has his post-op with Dr. Griffy…I think I may go with so I can get the info first hand.

In other news, Travis’s car is broken down.  It wouldn’t start for him last week, so now I am at home with no van while Travis heads off to work.  I hope it’s nothing and can be fixed quickly.  The good news is that we do have a warranty on it still- YES!! 

I’ve spent most of the day doing laudry, organizing stuff and getting some work done….Plus I’ve had time to think about my boosting workout plan for this week:

M: Chest/Tris/Shoulders @home, 20 mins bike
T: Legs, 20 mins bike
Wed: boxing @ home on my own and a run (outside if weather is above 40)
Thurs: Back, Shoulders, Biceps @ gym no cardio
Fri:Chest/Tri and run
Sat:Legs
Sun:Off
 

Have a good day!!

Love,

Michelle