BuffMother 
"To Inspire Women! www.BuffMother.com is my website- I offer online training (including video coaching), books, shirts, a community and supplements to help women get fit FAST!"
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Archive for March, 2009
Monday, March 30th, 2009
HI!! my Happy Friends!! I am so happy you are my friends~ I am a very lucky lady!
Well…I finally took my starting pictures and stats yesterday. Here is a link to the album on Facebook.
http://www.facebook.com/people/Michelle-Berger/504405054#/album.php?aid=235913&id=504405054
My weight is at 128 in these pics on c-day 25…
My goal is to lean up a bit and get in better running shape for summer~ I have a bit of extra thickness around my waist that can GO!
Yesterday ended up being a mish-mosh of upper body workout~ it was a good one! My goal for this next week is to add in more cardio and get my back HEALTHY!!
My POA for the week is to do my MINI-CHALLENGE of NO BREAD, get more intervals/cardio in, and to get back to more of a non-vacation attitude…Spring BREAK is over.
M-chest, intervals
T-Legs
W-back, intervals
Th-chest, intervals
F-Legs
Sa-Back, intervals
Su-off
Today we didn’t make it to church but we did watch a message on TV by Joel Osteen– He spoke about REDEEMING our TIME. Meaning to use our time wisely and to be HAPPY in the process. It does no good for us to WASTE our time on being negative, grumpy, worried, stressed, anxious, bitter, unforgiving, jealous, etc….
The message was a great reminder to me to be HAPPY NOW~ to enjoy the JOURNEY toward my goals~ to JUST be happy!! I am going to focus hard on this…I want to be known as a happy person by everyone I know!!
Happiness Rocks!!
-Michelle
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Saturday, March 28th, 2009
UNREAL it’s snowing today!! It is very, very weird for this time of year for us to see anything white coming out of the sky! Week #1 of my 10 weeks has been a decent one…BUT I still have my mini-challenge to do! I am NOT motivated to take pics or measurements right now at all~ BUT I will do it…because I know I need to SEE the truth!
Okay….so my back was a bugger yesterday during my attempt to do some sort of leg workout, so it ended up being a VERY modified workout: Warm up r-bike: 10 mins
laying side leg raises
20 reps x 3 sets with stretching between sets
Seated leg press- one leg at a time
25×20
45×10x2sets +2 sets of calves
55×10 + 1 set of calves Seated calves
90×10x3
knee extensions
90×6x4 leg curls
75×10x4
rotary calves
170×10x 2 tried walking lunges– not good
25mins r-bike hammer curls + bicep curls
25’sx10 +10 x2 sets
At least it was something and my back continually gets better…I am hoping that by mid next week I’ll be able to get in an even better leg workout. We are heading out in the snow in just a bit to lift upper body….but first I have to cut Gunner’s hair. His MOHAWK is outta control, He looks like an little Indian, lol!
Let’s strive to enjoy the joys of family this weekend!!
Love ya,
Michelle
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Thursday, March 26th, 2009
Today for our spring break family outing we are going to hit the trails. We just "found" a network of trails in our city last week and today is in the 60’s and sunny~ so we are going to venture out with the kids. It should be a fun time!!
I was reading part of a book by the preacher T.D. Jakes this morning. It was the first time I’ve ever read anything of his. He seems to be a good writer…He wrote about that we should all "BRAND" ourselves. Similar to how Oprah has branded herself. When we hear the name Oprah~ we know what kind of quality she stands for and we expect that something with her name on it should be a certain way. Each of us should be able to name at least 3 things that are the qualities of our personal BRAND. For instance this would be and example mine:
"Hi, I am Michelle Berger….my mission is to help women by giving them hope to persue their dream body, life and legacy! My method is to lead by example in my own life, showing love to others and giving encouragement to women who God brings into my life."
Have you ever thought about what your brand is? or what you want your brand to BE?
Today is also my day off of workouts~ and BOY am I in need of it!! I am sore! Not as tired as I am many Thursdays, but I am glad we are taking the day off. My lower back is still being a bugger~ I think I strained something in there on Monday…so tomorrow’s leg workout will have to be adjusted. AND I have limited my cardio/intervals because of it. So…my week hasn’t gone exactly as planned, but it’s still been very productive!
Yesterday we lifted CHEST~
here’s how that went:
6 min r-bike
Bench
45×20
one set push ups (15reps)
95×10
115×8
135×6 (help with 2)
145×4 (help with 2)
155×4 (help with 4)
135×5 (help with 3)
Dips
9,7,5
Cable flys (one arm at a time)
30×12x2
40×10
Bench dips
3 sets to fail
knee ups
2 sets of 15
I cooked a chicken for dinner~ it was good and will have some of that meat for eats today!
Well, I gotta go get ready to HIKE!!
-Michelle
Posted in buffmother
Wednesday, March 25th, 2009
“Love and Peace!!” was my truth hammer today~ and I USED it, lol! Getting back to using my Success Journal the past 2 days has been great! I am invigorated to be prompted to use all my Foundations– like my TRUTH HAMMER!! I love CRUSHING doubt and problems with positive crushing power of the TRUTH! With the kids home from school today~ continually Thinking and saying “LOVE an PEACE” came in very handy.
Today we lifted BACK, SH and Biceps….then I ran a bit, not too much but enough to loosen up my back.
The lift went like this
Pull ups
11, 6
Lat pulls
150×8x2
170×5
Then a few other lifts: High lat pull, seated rows, shoulder press, bicep curls, lateral raises.
It was a good workout considering my sore lower back/hip muscles~WHEW…sitting on the pot today was a chore!!
I’ve been printing off my 10 week journal and have to admit, I am EXCITED to use it!! I used to always journal by hand, but after being online and blogging so much I’ve drifted away from doing much on actual paper. The next 10 weeks I plan to fill up my journal and expect that it will be a “keep sake” for me for a long time to come. It’s very fun!!
My workout yesterday was good but cut short by a bit of back pain…nothing bad, just I always need to be careful about my back– so I played it smart and cut the workout a bit short. Next leg day will be a better one. I do have a theory about my back bothering me a bit more over the past week: I think walking may aggravate it. We’ve been going on “walks” and since then my hips/low back have been really touchy?? It’s probably like everything else– I need to get CONDITIONED to walk~ it’s amazing how change=challenge in our bodies.
So the workout went like this:
9 min r-bike
squats
45×10
95×10
115×10
135×10
155×8
165×6
175×4 (with spotter)
45degree hack
90×10 (this is where I knew my back was DONE!)
90×20- short movements focus on glutes x2 sets
Smith lunges
70×10x2
Knee extensions
3 weird sets…the machine I usually use was not there~ so it was sub-spectacular feeling
Hanging sit ups- 1 set
At least my squats felt good and strong…It felt good to get the heavier weights on there.
After lunch we took the kids to the library…it was a good thing~ they have kids books on CD so the 3 girls got some books like that…I hope it will help them learn to read. We also stopped by the store and got steak! I love eating rib-eye after leg workouts~ so I am going to fire up the broiler now!!
Hope you had a lovely peaceful day like me!!
-Michelle
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Monday, March 23rd, 2009
I am very excited to be joining the countdown to Memorial Day challenge!! Today is day #1 of 70 for me…and I’m starting with LEGS!!!
here is my POA for the week~ I am boosting…shooting to do most lifts with sets of 10, 8, 6, 4 reps.
M- Legs
T- back, intervals
W-chest, intervals
Th-off
F-legs
Sa-back, intervals
Su-off
It is also spring break here…our plan is to do a “daily” activity as a family that costs less than $15. Today is nice and sunny out so it’ll be an outside one
I’ll check in later with more~
Let’s have a GREAT day!!!
-Michelle
p.s. In case you missed this~
I thought that we could all benefit from a bit more motivation towards getting the results we desire and so I thought we could use the SSS 10 week journal to help us keep focus and chart our progress!! The journal is AWESOME!! it contains a ton of info: HT info, HT charts, How to Buff and How to Boost, Detailed illustrated workouts, Key Foundations for success, starting stats/measurements, weekly challenges to keep focus, and much much more!!!
here is a link where you can download it and then print it:
Download of 10 week SSS Journal by BuffMother! (link expires after 14 days)
https://rcpt.yousendit.com/666644113/a086042bde689d8454ae9c6cca125dda
Feel free to invite other friends of yours to join us, you can e-mail them the journal and encourage them follow along this 10 week journey towards SUPER STAR SUCCESS!!! Let’s help others to achieve their goals over the next couple months!!!
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Thursday, March 19th, 2009
After returning from vacation I’ve been really focusing on my family…It’s been a long time since that’s been my main focus. Business had taken over my life for the past couple of years and now that it has transitioned into a new matured season…I have the time an mental energy to FOCUS on my family again. It is good but also a challenge. Habits run deep…when we get in the habit of focusing on e-mails, work assignments, conference calls, etc….It is hard to shift gears to focus on family activities, playing with your children, having a long sit down meal, discussing the day’s events at school, etc… I am re-learning how to do that an it’s been wonderful. Yesterday, Travis and I spent quite a bit of time talking together along with accomplishing some important work, then when the kids came home I made them snacks while they did homework and off we all went for a walk (the kids rode scooters and bikes). Then came home cooked dinner, talked with the kids, and ate together. It was really a slow paced day full of family focus. VERY NICE!! I expect that soon this style of life (sprinkled with a bit more exciting business assignments) will be more of a HABIT for me. It is what I’ve worked so hard to attain!! It’s a true dream come true! My leg workout yesterday was a bit of a wussy one, but that’s "A OKAY" cuz I am still dealing with a bit of SEA-HEAD (dizzy, wobbly, feel like I am on a boat still). I was afraid to do squats because I felt like I’d loose my balance, and a leg day without squats for me is WEIRD! warm up r-bike 10 min 45degree hack machine x20 90×15 140×15 paired with side lunges Dead lifts 55×20 135×10x2 sets knee extensions 110×20 130×15 150×10 170×10 paired with leg curls 75×10 slow lowering x2sets 90×10 Calf raises- seated - various foot positioning 90×20 140×20x2 hanging knee ups- 1 set 10 front, 4 each side roman chair straight legs 15 reps+ 30 reps hyper-extension abs 15 reps x2 sets That was it! My hammies and lower back are sore today~ so at least it worked! I hope to have a great BACK, SH, BI workout today~ I am going to start taking purple wrath again prior to my workouts…it helps! Have a great THURSDAY!!! -Michelle
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Wednesday, March 18th, 2009
Now that I am finally out of bed, I am ready to “ATTACK”…lol!!
I got to sleep in today~ thanks to my sweet DH. He got up early, got the kids to school and let me snooze until 9am!! SWEET!!!
Yesterday was a total “re-entry” day for me….
Re-entry into the world of being MOMMY
Re-entry into the world of being Cook, Cleaner, Shopper, Laundry, etc….
Re-entry into DRIVING…weird to drive again after not for 10 days
Re-entry into the world of the internet, e-mails and business
Re-entry into my gym workouts
Re-entry into being a part of the BEST Team of women in the world…the TEAM BuffMother! Rally ROOM!!!
Just to let you know a bit about why my vacation wasn’t the grandest…I was sea-sick I also didn’t realize how stressful a vacation like a cruise could be, lol. Too many decisions, time lines, events, etc…. All the reasons I thought I’d like a cruise were all the reasons I ended up not liking it. The good news is that NOW I know!! It was a good lesson learned for sure!!
The food on the ship was good and it was VERY nice to not have to cook or clean or care for kids, etc…I also got a good tan! I didn’t even gain any weight on the trip…I worked out twice (lifted legs twice and ran twice ) on the boat, did a ton of walking and ran on the boardwalk in Miami. So…In all I felt like I maintained my fitness well on the trip. I did take a few pictures…I’ll get those posted tomorrow.
Yesterday, I got in a good chest/tri/interval workout…It’s the workout I almost always pick to do when I’ve been off for a few days. Now today- Just in a few mins I’ll be going to do LEGS/Hammies!!! I am ready to ATTACK!! How about you?!
LET’s Do this THING!!!
-Michelle
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Monday, March 9th, 2009
HI!! I am saying goodbye today~ I am not sure how much I’ll be posting on my trip?? I know it won’t be as much as usual…I’ll miss ya, but I need the break!
We’ll be cruising for 7 days–then…we’ll be back to life/business. It’s the longest we’ve been away EVER!! and the first “real” vacation Travis and I have ever, ever had!!! WE are so excited!!
On the homefront Gracie came home sick again yesterday and a DR. visit revealed she had STREP. This is the first time anyone in our family has ever had it, poor little dear. She is home again today so…that makes life a little more interesting around here :wink;
Anyhow, I am finishing “tieing up” loose ends today, packing, shopping, etc….
Yesterday I didn’t workout, but I did get adjusted at the Chiropractor…wow!! I was WAY out of line~ glad I went!! So… today I am lifting CHEST and going to run. It is very nice outside–Maybe I should run outside??
Well….I am off– Good bye!! I love ya and I’ll miss ya!! Kick some tail for me while I am gone!!!
-Michelle
Posted in buffmother
Friday, March 6th, 2009
We went shopping today for Travis’ beach wear…so now he’s ready to GO!! Just a couple more days.
I’ll miss you all~ and I promise to PARTY hard enough for all of you!
Had a good workout today:
r-bike 10 mins
lat pulls
130×10
150×10x2
Side lunges between sets- 2 sets
pull ups overhand wide on thicker bar
5
High lat pull- hammer strength
90×15x2
seated rows
110×10x2
100×10
ab wheel 2 sets
knee ups with 20# weight 10 reps +15 without
Shoulder press
70×10
90×10
100×10
Bicep curls
60×10x2
ran intervals on treddy: 20 mins total~ most intervals at 10mph recovery at 7…getting in better shape each time i run.
Gotta go~
Michelle
Posted in buffmother
Tuesday, March 3rd, 2009
I worked on my beach legs today~~
warm up r-bike 10 mins
Squat
45×20
95×10
135×10
155×8
135×10
No weight bulgarinsx10 reps x2 sets
Dead Lifts
135×10x3sets
Calf raises
Seated yellow- 90×10, 115×10
seated white-140×10x2
45degree hack squat
90×15
180×10
90×10
Knee extensions
130×10
150×10
170×10
Leg curls
90×6
95×6
100×5
Knee ups on roman chair
45, 35, 15straight legs+15
Smith Lunges
90×10x2 sets
90×10x2 sets on step
Walking lunges
55# on back x30 stepsx2 sets
That was it…earlier today I got my hair done ~ it feels and looks soooo much better~ then when I got home the school called, Gracie was on her 3rd visit to the nurses office, so I picked her up Poor thing! ANYHOW…she rested and seemed fine so Travis and I were able to workout together today. Now that we are used to working out together it stinks when we don’t get to~I love him so MUCH!!!
I am going to work on packing a bit tomorrow~ thanks everyone for the GREAT suggestions on what to bring!!!
Love ya,
Michelle
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