Hey Ya’ll….so sorry I’ve been off the grid a bit with my blog. Social media is anti-blogging these days. Just quick checkin’ on Facebook, IG or Snapchat have become my norm. BUT, I MISS BLOGGING!! I am now determined to start blogging agian.
One of the reasons I stopped blogging was I got bogged down by the “rules” of blogging. Needing to put in all the tags, featured pics,etc…MAKE IT PERFECT SYNDROME. Well, I am over it!
Today I had my first article posted on the MYHighT.com blog~ It’s how to get your GUNZ with 3 simple DB curl variations.http://blog.myhight.com/index.php/2016/09/15/how-to-do-3-bicep-curl-variations/
And today I’m woking on my next article about how Turmeric makes you beautiful.
As for workouts, things are going fine. I had a bit of an allergy attack on Tuesday, so adjusted my workouts a tish due to that.
Monday- gym day Back, Shoulders, Biceps
Tuesday- ran intervals on treadmill, felt great no ankle pain (sprained it about 3 weeks ago)Wednesday- 20 mins of bike, 30 mins of stretching (I am doing a splits challenge in Oct-Nov…trying to get in the grove for that!)
Today I’ll be doing LEGS!
Eats wise, I’ve been doing well. Trying to stay away from junk and really nutrify myself.
Today I’ve eaten: Kipper Snacks (fish), Cheese burger, onions, pickles, beets, protein shake with flax and spinach in water
Well, gotta roll now~ If you want to connect with me on social media here are my links:
SSS Week #5 Mini Challenge- Workout With Someone!!
Well this is week #5 already in the SSS contest~ AND so many of you are really kicking tail… This week we have a bottle of REGEN PM (sleep recovery supplement) to give away to whoever posts the most about “workout buddies”– use tag #buffmother and #workoutbuddy
Our mini challenge for the week to “workout with someone” this week. Fitness is a fun, healthy activity for you to enjoy with friends, family, husbands, kids, new acquaintances, etc….
I know many of you regularly workout with partners, but many of us often go it alone. WELL this week I challenge all of you in the SSS to workout with someone at least once this week!!!
GET it Booked NOW and have FUN!!!
p.s. Here’s a summary of the info coming your way this week– be sure to stay connected via my blog on www.buffmother.com!!
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.
On leg days- I HIT my lunges hard with WEIGHTS
Weighted walking ones- weight on back or holding DB’s
Super booty smith lunges
On non-leg days – I do body weight lunges mostly of the walking or stationary ones.
Smith Lunges (alternating starting leg)
Bent over leg curls
Keep up the GREAT focus,
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
Hammer bicep curls
45×8…I hate bicep curls!
in front 45×10
Barbell bicep curls
lower back extensions 2×12
knee ups on roman chair 25
knee ups on bench 30
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~~
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!!!!
I only had an hour so I did the MOST important moves~
5 min warm up elliptical
60#x30 steps…some extra BIIIIIIIG
Seated calf raises
135×10 stiffer legs
135×10 more bend in knee- romainian
Kneeling leg curl
180×20- super booty squeeze
Calves betweens sets
70x10x4 on step
Leg ups on R-chair
Booty back extensions
First off, I need to say Happy birthday to Darcie!! TEAM BuffMother would be totally different without you– I appreciate you so much and am so glad God brought you into my life. I hope your day and year are amazing!!
Next, I wanted to just give you a “sickness” update. I am still on the mend. Probably at about 85% healthy. My lungs and nose are still a bit stuffy– and energy levels are not at their normal just yet. Hoping that by mid week I’ll be feeling better.
Thirdly, I recorded a video today about my new Diet bet
Fourthly, I also recorded a video about Gym Angel Energy Angel…
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:
To learn to sing
To own a horse (and learn to ride it)
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!!
p.s. I’m making a list can you please share some healthy “reward” ideas!!
The Key to your Motivation is to Encourage others!
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 AngelBuffMother!
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!
The Key to your Motivation is to Encourage others!
I fought the good fight FOR DAYS, but last night my body gave in and got the cold that’s been going through our household.
I’m here sitting inside SICK! BUT the sunny side is that Tons of GREAT THINGS are on TV today– the AFC, the NFC and the UFC! Getting ready to watch them now.
I ran a killer workout yesterday AFTER cleaning the coop and starting a fire….
15 hills– 5 steep, 5 fast low grade–walking down recovery, 5x 30 sec with 30 sec walk/30 jog recovery. It feels really good to be progressing with my running again. After the lifting I did some upper body lifting.
On Friday, I did only my biking, but also packed up the the PRIZE PACKS for the 6 to Sexy Winners and sent off my first orders of our NEW HT PILLS!! Speaking of which I am offering YOU a FREE TRIAL OF THEM!!
This week has flown by! I can’t believe it’s Friday?? I want to congratulate so many of you on your KILLER first week in the BB.com transformation contest. You are inspiring me with your awesome reports of lifting hard and being sore!!
I have had a decent week of workouts, I’ve not been lifting as hard as I had planned but I am getting good running workouts done and am lifting some.
Tue- ran hard hill sprints
Wed- did my lower body buffing from my book
Thurs- ran outside 12 loops plus 3 1 min hills– good longer type run
Win free Energy Angel pre-workout supplement by answering: How do you get “energized” for your gym time? Do you read social media while on your bike 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
Here’s a little video from yesterday–Sunshine in my eye energizes me #gymangel for my Gym time. WHAT ENERGIZES YOU?! Tell me and I may send you a tub of Energy Angel #preworkout. Contest is through 1-20-15, 5 winners will be announced 1-21-15
As you can see, I’ve taken a bunch of pics of my NEW and improved HT PILLS!! Watch for a big “sales” announcement about them coming next week!
We’ve had Gracie home sick now 3 days this week. She’s had a fever and sinus/cold type symptoms…Stayed home Tues and Wed– went to school yesterday and now home again today. Hoping she’ll get feeling better now that she’s got the whole weekend to recoup.
Today I have to run some errands into Bentonville. Then pick up Grandma so she can come hang out with us again. She splits time between here and my SIL’s house during the winter– in her escape from MN!