I've got one month before my birthday~ so the count down is on, but honestly I am not in a "DIRE" mode to get in shape for my special day for once! It probably been about 5 or 6 years since I've felt this good about my fitness a month away from my Birthday! It feels GREAT!

Sorry I didn't make the chat my internet was down

Today's Hot Hiney post is here:

SUB ~Day #10 HH~http://www.teambuffmother.com/topic/sub-day-10-hh

HH Day 11 - http://www.teambuffmother.com/topic/hot-hiney-day-11-hh

I'm heading out for a run in just a couple mins~ then I'll be taping our next couple of HH sandwich vids- the BLT and the PBJ! YUMMY!

Have a great day!

-M

I'll post my full blog later, but I wanted to share today's contest link with you~

HAM + back and sprint ~Day #9 HH~ http://www.teambuffmother.com/topic/ham-day-9-hh

The HAM workout correlates with the workout program I put in the forum on day #7. Please download that if you have not yet.

We are nearing the halfway point in this 3 week contest-- do you feel you've made any progress on your HINEY?!
Day 8 was a Summary of our previous week, and info about the 2 week plan.

As we go through the next 2 weeks I'll post the day's suggested workout. I'll also be posting "HOW TO DO" the sandwich butt routines.

Today's workout:

Lift Lower

Body

1.Squats- 4x10
2.Dead Lifts- 4x10
3.Lunges -4x10

And

ABS

between all

sets!

Tips:
•Challenge yourself to lift heavy enough to where by each 8-10 rep you feel like you may not be able to complete the move.
•Take time between sets to recover- it is NOT a race!
•Be sure to do each move very deliberately focused on your BUTT!
•For single leg moves (lunges) be sure to alternate starting legs and in Dead lifts alternate hand position if you are using an over-under grip.

keep working it!!

-Michelle

Happy Momma's day everyone!!

Today is Day #7~ as promised I wrote up a PLAN for us and I'll be adding some fun workout videos as we go along in the next 2 weeks!!

2 week plan~http://www.teambuffmother.com/topic/2-week-plan-day-7-hh

Mothers, if you didn't get a gift, give yourself one!
I'm giving away s3 FREE DVD's +bands with my printed books and a 60% coupon for my E-books!!

Love ya!!

We've had very little sunshine here this month...the forcast keeps calling for sunshine, but then it's overcast all day or decides to RAIN? BUT today, right now it's sunny!! YAY!!

Today is Day #6 of our contest-- Fear of Bulking? http://www.teambuffmother.com/topic/fear-off-bulking-day-6-hh

My plan is to enjoy the outdoors for several hours today, then get in a good solid BACK workout + some intervals. Not sure what the intervals will be except for that they will not be RUNNING.

Yesterday, I did fasted cardio on the upright bike for 25mins; then did some walking and jogging on the treadmill followed by some plyo work- lots of jumping! Then, I ran hills-- Did them a bit different. I ran to the bottom of our hill, then up for 1 min/down for 1 min x5 times then upped my recovery time to 2 mins (1walking/1running) in between the final 3 hills. It was a good fun different way to do it! After the run I did some HIGH KNEES, a few lunges and booty pops in the mirror.

I also tested my hip flexor a bit-- I think it's ready to try sprinting again!!
Thursday got crazy busy so somehow I ran out of time to do my full leg workout-- the good news is that I did get in my HEAVY Squats. My best set was 175x6 after which I thought- I'm gonna try 185#-- only did it 1time...but IT COUNTS!! My knees and hips can tell I upped the weight.
Yesterday's topic was below the butt! http://www.teambuffmother.com/topic/below-the-butt-day-5-hh

Have a good one and be sure to share/promote the BuffMother's Day Special!!

thanks!

Love,
Michelle

Happy Mother's Day!!

As a mother myself I know how awesome it is to have one day when you are QUEEN!!

In celebration I have 2 exclusive offers for you good through May 12th~

#1- if you purchase my printed book special I'll send you my 3 DVD's with bands FREE!
For this exclusive offer follow this link:

http://www.mcssl.com/SecureCart/ViewCart.aspx?mid=88A5097E-F2B4-42F5-B51C-77912DA2B7CE&sctoken=522a369f4b0a458da2e6d6c11fedd1cb&bhcp=1

#2- 60% off my ebooks (Hormonal Timing or After Baby ABS) using the code: EMOM

Have a wonderful Mother's day!!
Love,
Michelle Berger

The Key to your Motivation is to Encourage others!

www.BuffMother.com

HEY YA!!

I am feeling much more well rested today~ yay!! It's already day 4/21 for our Hot Hiney Habit contest~

Be sure to visit Today's post

Know thy butt! http://www.teambuffmother.com/topic/know-thy-butt-day-4-hh

We also discussed Lunges on Day 3 - http://www.teambuffmother.com/topic/lunge-for-butt-day3-hh

Yesterday we had a really good Rally Room CHAT! Thanks ladies for taking time to "hang out". After the chat I got DEEP in to researching more about diets. I posted some of the info here:

Ketogeinc diet for athletes? http://www.teambuffmother.com/topic/ketogeinc-diet-for-athletes

I'm going for it with the Ketogenic induction phase- It takes extra disipline on my part to go totally NO CARB, but I've done it MANY times-- so it's not too hard! A couple key learning I came away with yesterday were: to be sure to limit protein to only 125 g daily (protein can actually turn into glucose in your body and prevent ketosis) and to consume extra salt.

If you are wondering where to start with it, I'd recommend getting the book and READING IT~ Here's a link:

'New Atkins for a New You: The Ultimate Diet for Shedding Weight and Feeling Great.' by Jeff Volek
www.amazon.com

I bought this new version (of ATKINS) yesterday, however I've used the original Atkins book for my reference for years.

Here's a list of foods I'm allowed to eat:

I planned to do a heavy leg workout yesterday but ended up taking the day off-- it was cycle day 25 and I was pooped from the previous days workouts AND I from STANDING more again-- it'll take a bit to get used to that!!

Anyhow, today will be legs

And this afternoon will be fun, we have Dentist appts and shopping with 4 kids on tap~ It's rainy here today.

Have a great Thursday!!

-Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Yesterday was cycle day 23...enough said, lol! No seriously it wasn't bad at all...I actually had a good day! Today in contrast has already been a hormonal struggle~ I must remember "It's just my HORMONES!"...Chill out Michelle!

Today is Day #2 of our HH Contest and in the forum post I talk more specifically about ways to really CHANGE your butt: BIG Butt Work- http://www.teambuffmother.com/topic/big-butt-workday-2-hh

My butt goal~ build up/keep my butt muscles throughout my track training; My visual is of my own butt

My butt habit to incorporate~ Lift heavier! I've been in "recovery mode" from a neck injury for the past couple months...now that I am healthy again it's time to challenge myself on the weights. Lower reps and higher weights~ Heavy lifting provides amazing muscle growth!

My butt habit to eliminate~ Sitting! get off my HINEY! I'll be using my standing work station

Yesterday, I was really sore and tired from Sunday's track workout. But I did manage to do a short back workout

Bent over DB Lat rows- 2 sets
Inverted Pull ups- 4 sets
Ab Wheel- 1 set
Lateral and front raises- 10#plates 1 set
Bicep Curls- 2 sets
Pull ups- one set of 8

Today my plan is to lift Chest/triceps/Abs and run hill intervals.
I also need to take my butt starting pictures!

Off to get off my HINEY! I'll be using my standing work station a lot over the next 3 weeks!

Have a happy day~

Michelle

NEW CONTEST! "HOT Hiney Habit"~ 21 days to a HOT A$$!

21 days makes a habit they always say-- so why not a nice booty habit?

Join us!

My personal journey from a flat butt to having a booty still boggles my mind...Years of focus have produced results! I've tried it all and know what works and what is a waste of time. I've also overcome many obstacles along the way- a bad back, sciatic issues and genetically WEAK butt muscles!

You CAN have a HOT HINEY!! if you put in the work, use good info and stay consistent!!

To participate, follow these 3 steps:

1- take starting pics and measurements of your hiney; plan to take the EXACT picture/measurement in 21 days

2- post daily the specific action you took toward your "hot hiney habit"

3- give additional props to www.teambuffmother.com with "shout-outs" on facebook, instagram, youtube, pinterest, etc... feel free to link my websites, user names and use hash-tags that describe your mission during the contest! Let's spread the word about how awesome we are!! Team BuffMother ROCKS!!

Daily, I'll post in the forum a short helpful tip, video, lesson, or workout idea about your improving your booty--My goal is to get you informed and on your way to a lifelong HOT HINEY! Please feel free to join in by submitting additional forum post on the "BUTT" topic that will aid us in our journey!!

Commit to it by posting simple commenting here~ and please invite your friends to join us!! The contest will "mainly" occur here in the FREE areas of the Rally Room! So it's free and full of FUN! We officially start tomorrow! May 6-26th will be 21 days of AWESOME A$$ES!!

Let's have a blast building our booties!!

In order to be successful in attaining a desired goal you must first know what it is...What is your goal butt?

Once you identify the goal, getting there is about focusing on attaining habits that will CREATE that goal and eliminating the habits that sabotage the goal.

So today on Day #1 of our "Hot Hiney Habit" contest I need you to follow these 3 steps-

Day 1 - http://www.teambuffmother.com/topic/-goal-buttday-1hh-

-Michelle

p.s. did you know you can invite your friends to join us in the rally room via email through this site? Click: Invite Others To Join Community to invite your friends; we love new TEAM members!!

The Key to your Motivation is to Encourage others!

www.BuffMother.com

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

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??)

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?

Only 1 pair worked- the other 2 will have to be exchanged.

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

Holy cow! I am not quite sure i am recovered from Vegas yet??? I apparently was expending a lot of energy over the weekend, lol! Which by the way I've been putting together a "vegas recap" blog and should have it complete today!

I spent yesterday catching up on work, cleaning, laundry and took in a bit of sun, since it was the last day of it for the week. My workout yesterday was Legs:
Squats- high set was 155 x10
hip twists
Bulgarians- high set was 30# db's--holy cow that was hard!
Knee Extensions
Hip lifts
Standing hip ups
Hip circles
Butt Pops

Knee ups on roman chair

I had our booty contest on my mind during the workout-- I'll demo some of the moves during the contest for you~ The song "Sexy Bit$#" was playing on my Ipod when I too my #workoutproof pic, can you tell?

I ended up having to cut the workout short- I had to get to the post office before it closed. BY THE WAY! if you won a shirt in the S2S contest, please message me your address and what shirt you want.

Then it was off to the races-- guitar lessons, wal-mart, more cooking and cleaning in time for Hubby to get home from a work trip (he was in MN yesterday)...Once he was home, I cuddled up with him to CELEBRATE his successful trip -- my hubby is such a great provider for us!

Today I slept in until 9am~ crazy! I am still beat! Anyhow, my little TIA was home sick on a day she was suppose to celebrate her benchmark success with a "walk to sonic"...since she missed I picked her up and we "drove to sonic"

After I got her back to the school I hit the gym

My workout today was Back (and shoulders and biceps and as always ABS!):

Lat pulls

75x10
90x10x3
Rows
75x10
90x10x3
Calf Raises

70x15x4 (various foot positions)
Knee ups on bench

25 reps x2 sets-- + finished with single leg on second set
T-bar row machine (never done this one b4)
45x10x3sets
One arm lat rows
40'sx10x3sets
Bent over lateral raises-- super focused on rear delts
10'sx10x2
12'sx10
Hammer Curls
20'sx15
25'sx10
Shoulder press machine
60x10 frontward + 60x 10 backwards
75x10x2
90x10

Lower back extensions with booty focus- 2 sets

Then cardio-- working on my VO2max-- Recumbent bike 23mins with about 4 more intense intervals of 1 min; 30 seconds; 1:20 and 1min

Then elliptical- forward and backward intervals for 20 mins- first half at level 5; second half at level 6

I plan to run on the treadmill after my food digests @ about 4pm-

I got some new shoes!! Actually 2 pair~ wore the white and hot pink ones today:

What is your goal for May? workout daily? quit the dessert habit? build shapely muscle? lose weight? ...My goal for may is to fuel my body for my running/track workouts and forget about the SCALE-- this month is all about PERFORMANCE! Diet is always a hard item for me-- partly because I can't eat many carbs and I'm always trying to "walk the line" of getting enough, but not too many. Anyhow it's my focus for May

Today I've had
4 eggs over easy cooked in butter
1 cutie

2cups coffee with half and half

1 tater tot and 1 mozzarella stick-- took Tia to lunch

3 large straw berries
large chicken salad: Romain, spinach, pea pods, carrot, cashews, shredded sharp cheddar and ranch dressing

Gotta go get a bit more work caught up on and finish my Vegas recap post--

Keep up the great focus!!

Love,

Michelle

Congrats to the winners of our Six weeks to SEXY CONTEST!!

All throughout the contest I was amazed at the insane encouragement and participation~ thanks so much for your effort and participation in this contest!!

PRIZES and WINNERS!!-

1st place~ $100 cash+ A starter pack BuffMother products (HT book, Ab Book, DVD's, Bands, HT Pills+ dispensers, 2 shirts of your choice, and eBooks)

Our 1st place winner~

Crystal

Crystal, you are one sexy woman!! You totally took this contest by storm and were 100% involved the entire 6 weeks!! The encouragement you gave each and every person here in the rally room catapulted you to victory in that TRULY what you GIVE is what you get!!

Thanks so much for your effort and I am confident that your results attained in the past 6 weeks will give you mojo towards your next goals. STAY SEXY MY FRIEND!!

2nd Place~ a BuffMother starter pack+ a "BuffMother!" shirt of your choice

Our 2nd place winner~

Leslie

Leslie!! congrats on being more sexy than ever~ your final photo-shoot spoke volumes to me about how you are getting more and more sexy each passing month. It has been a true pleasure to be your friend over the past SEVERAL years!! You continually inspire me to be a better person!

6 Runner ups/Finalists-- free BuffMother shirt of your choice

Our finalists~

HappilyFitKim

Jenny B

Carla

Heather H

Kayti

Bess

Congrats to each one of the 6 remaining finalists~ your entries were so fun and inpirational to read!! I love how SEXY each one of you've become!! Let's show the world that we can be sexy, confident and classy after children!!

And I must also say congrats to all the remaining entrants-- you may have not won a shirt, but you certainly have won a prize that will keep on giving! CONFIDENCE is a magically quality-- don't let it slip away!

Stay sexy my friends!!

Love you all!!

-Michelle

This week has not exactly gone to plan-- the time prior to a trip never does, right?

So yesterday I got my nails, hair and teeth whitening done...

BUT, I didn't get in my workout So today I'll double up- by getting in a run and my lifting both along with all my packing etc...

I am so ready to roll on out of here to VEGAS!! It's fun to have another one of my "GOALS" finally be here!!

I have a bunch of goals and reasons lined up through AUGUST to stay sexy!:
1.April -Vegas
2.May - Last day of school for kids~ lots of reasons to look good!
3.June - birthday and Track meet
4.July - my 20th reunion
5.August - my 20th anniversary!!

Having goals works~ figure out some reasons for you to STAY SEXY my Friends!!

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Okay ladies, it's GO TIME for me..., prep for VEGAS PLUS, lots to do in LIFE!

We (my kids and I) plan to hit the track this afternoon for a good workout

Today's Journal items:

6 Daily Goals-- My sexy mindset

cycle day- 7, I feel good~ I have good energy, a decent mood, I feel happy and healthy overall. I feel like taking a day off workouts yesterday was a smart move
weight- 127.0... great considering I ate salty chili last night prior to bed and that I had a day off workouts yesterday. I can tell I'll need to start eating a bit more to sustain my track workouts. I'll start that AFTER VEGAS, lol!!
To do's- finish workout program for a client, get bunny food and clean cage, get in some good OUTSIDE time, Do a track workout with the kids!
Workout- Track workout-- some long some short-- I'll do a couple 400's then I'll focus on running 4-5x 100's with the kids. Believe it or not I'm still a bit sore in my feet from Monday-- crazy!
Meal POA- M1 done- protein powder+spinach in pineapple coconut water M2: tuna salad with tuna, 1 hb egg, salad dressing, sweet pickle relish and 1/4 c. cooked quona mixed M3: ? M4: cooking a roast in oven with sweet taters, onions and carrots
Sexy Actions- get dolled up for the FIGHTS tonight~ They are free on FOX if you are interested! I'll wear a bit of extra make up, put on perfume and earrings. Smile at, touch and flirt with the hubby

HI Ya!!

I'm not sure if I told you but I got a new treadmill...I have never owned a treadmill in my life-- amazing for a runner/fitness guru like me-- but it's true. I got a TRUE brand used treadmill and it's great!!

I used it for the first time today since it was COLD and VERY wet outside~

So the time was 40 mins total-- I didn't run the entire time and had a couple breaks in there~

2% Incline:

6 mins walking
4 mins at 6mph
1min@6mph
1mim@7mph
1min@8mph

Then I paused the tread mill so I could go change my shoes- My Addidas have been hurting my foot the past 3 months when I try to run in them-- I tried and they failed me again.

I put on some other NIKE's that i haven't hardly worn- I bought them last year

1.5 min@ 6mph
1mim@7mph
1min@8mph

Then I paused the treadmill AGAIN, so I could change my shoes once more-- I went to my "stand by" worn out pair of R4's-- I love them! Nike stopped making them and I'm in a shoe crisis!

Got back to it~

1 min@ 6mph
1mim@7mph
1min@8mph

3:20 @9mph (6:40/mi pace)= 800m
after 1 min @6mph HR was still around 140

1 min@ 6mph
1mim@7mph
1min@8mph

1:40 @9mph =400m; HR @ 150-160

2 min@ 6mph
Increased Incline to 3%
1min@7mph
3:45min@8mph(7:30/mi pace)=800m finished at the time of 36:35 HR @ 160
final 3:15 @6mph and 2% grade

Total of 40 mins on treadmill

So...to combat my shoe issues I

Found some r4's to buy tonight-- they are girls' size so we'll see if they work~

After the run I did Dead Lifts, Squats and some Abs.

I did 3-4 sets of each with only 95#'s-- I'm still so sore from Monday I didn't want to "push it" too hard. Next week's training will be much better. I also realize I can't handle only lifting 2 days a week. More than likely I'll switch to a full body workout plan where I'll be lifting 3 days a week in addition to my track training.

FYI~ I've named our contest-- "ASS ASSAULT"-- sorry for the "bad word"...but I don't actually consider it a bad word-- I like asses!

Abs and Ass are My two favorite topics

-- invite your friends to join www.TeamBuffMother.com in May for our next contest "Ass Assault!"

Okay...

Today's plan is to get some important work done and then off to the races for the evening-- all kinds of stuff going on tonight!

See Ya later babes!!

-Michelle

p.s. thanks so much for all the super kind compliments on my S2S entry!!

The Key to your Motivation is to Encourage others!

www.BuffMother.com

HI ladies!! We'll we've made it through to THURSDAY and I've made it through to be "BUFFING" once again!! YAY!! I had a very successful modified boosting-- it was all about maintaining my weight and uppping the volume of my cardio. It went really well the first week of boosting-- then the 2nd week was more of a struggle, YET I am here starting my buffing at 128#'s. I expect that in the next week I'll be down at my goal of 126 for VEGAS!! YAY!!

Fyi- I am still sore from my track workout- especially in the bottoms of my feet and quads/hip flexors.

Yesterday's workout was a good upper body day- I did 3 rounds of 7 mins on my upright bike through out the day.

pull ups 3sets x 7 reps

Bench press 95x10x3sets

Rows with my 40# KB 3 serts of 10
Incline flys 30'sx10

Dips- 1 set on bench the other 2 sets of 7 reps regular dips (on my dip station)

I also did one round of this 10 exercises/10reps/10 sets workout- it was posted by a BuffMother member Theresa of Omaha--- she's crazy and did this in a hotel in vegas last week. All 10 rounds with little rest!

I did one round and told her to Give me 10 days, thenI should be able to complete the 10 rounds, lol-- did 1 today!! It took 4 mins

I'm getting very excited for VEGAS!! the weather for our trip looks great!!

BIG NEWS!! our next contest will be a BOOTY CONTEST! I'll announce it and start promoting it as soon as we return from VEGAS!

right now finishing up the S2S contest results and VEGAS is enough for me to handle--but come May my booty is where my attention will be!!

It's going to be 3 weeks long-- start day may 6th- final day may 26th

Be sure to get your friends to join us!!

Let's all be "BuffBunnies"--much better than the playboy bunny kind!

LOVE YOU~

Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com