~~BuffMother! GET BUFF~~

40 days to FIT!! Day 11~Hasher!

Hey all~ today I am a "Hasher“…I am writing this just after a hard interval run and I am drinking a BUD LIGHT

Don’t expect to lose any weight following my example today, lol!

I am living it up as this morining I officially declared that I am on “VACATION” for the remainder of this week…but I am still compelled to visit my friend on the web~ I’d miss you if I didn’t!!  Today we had another family fun day…a good lunch out to eat Mexican and then to the mall to buy gym shoes for the kids.  Then we went to the open house at school to meet their teachers and get them set with school supplies.

My DD who is 7.5 years old lost her very first tooth today too~ I think the tooth fairy was getting worried that she’d never lose one!  That reminds me…I gotta find some money and remember to get it under her pillow at some point tonight.

OH~ and I got my photos back from my shoot today…they rock!!!  For you Rally Room members I have the link here to where you can see them on the web www.executiveimaging.biz … for everyone else, you’ll just have to wait until I post them one at a time or on one of my public galleries

Love ya!!!

-Michelle

Here’s one of my new pics~ me in a Green bikini on a WHITE background~!

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40 days to FIT!! Day 9 & 10~ a fourth of the way there!!

Back in the day…when I was in sports the way I got through nasty training sessions like “otters” in basketball, “hills” in cross country, “laps” in soccer or “400’s” in track was to break my training sessions into fractions.  If we had 10 hills to run after 2 done…I’d think in my mind~ “wow, we are already 1/5th done.”  It was a good way for me to get through it with a positive outlook~ SOOOO… on our “40 days to Fit” Challenge I am taking the same approach.  I am already a fourth of the way done with the 40 days!!!  AND I DO think I am at least a FOURTH better than I was when I started 10 days ago!!!

FYI~ if you haven’t joined the challenge yet you still can…and PLEASE invite your friends, relatives and others to join us! “40 days to FIT” join the challenge!!!

Today is my Day 10…and let’s just say Day 9 didn’t go as planned for my workouts, I didn’t do one! …but that’s OKAY!! I had a great day and refused to let missing my workout spoil all the fun we had as a family.  With this being the last week of summer vacation I knew I’d be busier than usual.  We went to see G-Force in 3-D yesterday afternoon~ neat to see a 3D movie…but I didn’t think G-Force was very good, which doesn’t matter much because the kids liked it!  then we went out to eat~!  IT was GOOD!

I resolved last night that I’d get to the gym first thing today to do my leg workout and I did it!! It was a good one~

Warm up- 15 mins r-bike

Knee Extensions
Squats (up to 115#x10 for 2 sets!!)
Bulgarians
Lunges-one set w/ 45#Bar
Seated Calf
Leg Press
Walking lunges- one set only- my knee was hurting
Leg curls
A BUNCH of ABS

Now we are getting ready to go bowling for our “fun” today~ I hope to at least break 100

Enjoy your day!!!

-Michelle

Good MONDAY morning all!!! I am attacking the day~ day 8 of my "40 days to FIT"!! I am going to go for a run and do a chest/tri/abs workout!!

BUT FIRST>>>> let me catch you up on my Day 6 and Day 7…AND THANK YOU for all the amazing comments on the blogs for the "40 days to FIT" challenge!! You are doing GREAT~ i wish I had time to respond to each one the comments!! Thanks!!!!

Saturday was my day 6 and I did great~ I went to the gym, had a great upper body– more back/biceps and ABS workout…then did some cardio~ 7 mins on the r-bike and 15 mins of intervals on the stair monster.

Sunday~ ended up being a day off…I had really sore/tired hips from that stair mill!!  I did great on my eating thought and have been keeping my carb count low….so this morning I woke up at 127.5 pounds.  that’s 2.5 pounds since buffing started on Thursday and really great considering I am on creatine!!!

I am VERY happy with my progress so far and now that we are over an 1/8 of the way done with the Challenge~ I feel like I am an 1/8 of the way closer to my goal for sure!!!!

This week is the LAST week of summer vacation for the kids and instead of going to Branson, we’ve decided to do activities around home: Go bowling, To the Movies, to a state park, miniature golfing, to the pool, etc….It should be easier since the weather is supposed to be a bit stormy this week.  The kids find out who their teachers are going to be on Wed and have open house on Thursday.  All 3 girls are very excited about it, but my 10 year old son is DREADING school!  Poor guy!  I hated school when I was his age too!

In other news, my sister just moved to Arizona (from MN) over the weekend.  I am so excited for her and her husband’s new life there.  She’s teaching 3rd grade at a charter school– it’s a SPORTS ACHEDEMY!  Man I’d love to go to that school!!

Anyhow…here’s my POA for the week:

M-chest/Tri/Abs and run
T-Legs
W-Back/Bi/Sh/Abs and intervals
Th-chest/Tri/Abs and run
F-Legs
S-Back/Bi/Sh/Abs and run
Sun-off

Let’s all have a GREAT Week!!!!
Just Belive you can do it~ it’s amazing what happens when we believe!!

I BELIEVE in you~

Michelle

My titles sure are boring this week, lol! But it’s helping me keep on track…

I’ve been getting a ton of comments on my wordpress blog www.blog.buffmother.com, but very few people have avatars. WELL…I figured I’d share with you how to get one. It’s simple~ just sign up here with your e-mail and upload a picture.

http://en.gravatar.com/

It’ll really be fun to put more faces with names~ it really helps me remember who is who AND I really do want to remember you! So if you can please do try to get your photo up so I can see your pretty face!! thanks!!

My Day 3 is going to be a busy one~ but different than yesterday or Monday. The past 2 days I’ve been behind the computer too much! I’ve been trying to get caught up since my HD crashed on the 4th of July and I was with out my good computer for almost 2 weeks.

Today the rest of my day looks kinda like this:
STORE- get food!! so I can eat good~ lots of protein and greens~ Buffing Starts tomorrow!!
OUTSIDE!- I need some fresh air and sunshine
GYM- I plan on going at 4pm with the kids…all of us need to get OUT of the house and I need a GREAT workout!
COOK- I will cook up some of the stuff I bought- make HB eggs, Chicken Salad, and some stir-fry for supper

OH Man~ I am blogging this for my own record…I get what I think are "NIGHT TERRORS" quite often….for a while it was almost a nightly occurrence. About a year ago, I figured out that if I made sure it was really dark in my room it didn’t happen. Since then, I have had fewer recently. BUT last night~ WOW!! I had a HORRIBLE one. They always start off the same I sorta wake up and look to the side of my bed and I "think" I see an intruder there (it’s actually shadows, I think). But at the time I scream, JUMP over to my husband’s side of the bed and FREAK out until I wake myself up. It’s really scarry! Well, last night I was so convincing that my DH actually thought someone was attacking me, so he grabbed me and it escalated from there…both of us thought we were the attackers. After about a minute (which seemed like 5) we both woke up enough to figure out that we were freaking out over nothing. IT was insane!! My heart rate had to be about 250bpm and I was exhausted!

Today’s fit tip was about being prepared! Preparing both mentally and physically is vital to our success~ so…

BE PREPARED!!
xoxoxo~ Michelle

Hey ALL!!

That said…I’ve already had to make adjustments to my own workout POA…we decided to go to Branson next week and I’ve been really busy working the past 2 days~ so my workout have had to SHIFT a bit. I often take Mondays as my “day off” of workouts because Mondays are such crazy busy days! I need to remember to stick to that and workout on Sunday instead.

My workout yesterday ended up being a short run of about 15 mins or so…and then 10 mins of intervals on the upright bike.

Today’s workout has been about the same~ a run of about 25 mins…and then 10 mins of intervals on the bike. I will do some perfect push ups here in a bit while cooking some supper for the family- I’m going to scramble up some eggs and make toast too.

Which makes me think of my mini-goal for this week~ I am striving to eat more protein!! Since my photoshoot I’ve been slacking on getting in my protein and I keep saying I’ll start eating more- BUT that’s kinda hard when I don’t have any! I ran out of my current favorite protein powder, my favorite protein bars and I don’t have any meat in my frig! I’ve gotta go to the store tomorrow first thing!

HOPE you are as fired up as me!!! Let’s keep rocking these 40 days!!!

Set your goals!!

xoxoxo~

BuffMother, Michelle Bergerwww.BuffMother.com

P.S. here are a few songs that inspired me during my workout today:

Britt Nicole | Set the World on Fire

Nelly Furtado -Say It Right Music Video

Colbie Caillat - Bubbly

Britney Spears - Do Something

Hidy-HO!!

Today’s been all about getting prepped for my dear little boy’s 10th Birthday tomorrow~ WOW! I can’t believe he’s that old already! I love it but hate it at the same time. FYI~ it’s cycle day 28 for me, so hormones are running wild…tears are at the surface.

I just had a little happy cry about Tom Watson doing so well in the British Open golf tournament today.
I think it’s an awesome story already, but it’d be soooo cool if he could win it tomorrow! I’ll have to be sure to watch at least part of it.

ANYHOW~ he’s got a friend spending the night tonight and another coming over for his little "party" tomorrow. It’ll be really nice! I am baking a cake to decorate right now~ GUNZ wants it decorated "UFC"…so I’ll have to turn on my lright brain a bit to get that done.

I had a good leg workout! "SQUAT" was my truth hammer today:

r-bike warm up 10 mins- chatted with a couple pastors from my church

squats
45×10
65×10
75×10
95×10
105×10x3sets- another recent high…my back is doing good!

Seated calf raises
90×15x5sets- straight, toes out, toes in, straight, straight

Dead lifts
45×10+10conventional
65×10+10conventionalx 2 sets

worked out my jaw a bit talking to my friend and doctor -Dr. Earl

Leg curls-
50×15
70×10x3 (a bit of a sore left hammie)
Leg Extension
110×10
130×10
150×10

Smith lunges
50×10
70×10x3 sets on a step

Butt squats
50×10
70×10x 3sets

A few abs inbetween sets: knee ups on roman chair, ab wheel, knee ups on bench.

and that was it!

Hope your day was GREAT like mine!!
SEE YA! SOON!!

LOVE
-Michelle

p.s. There’s been a HUGE response already for the "40 days to fit" challlenge…please join and feel free to share it with your friends! EVERYONE is welcome~ here’s the link http://blog.buffmother.com/1384/40-days-to-fit-join-the-challenge/

Let’s do a "40 days to FIT" challenge for the last 40 days of the summer~ whatcha’ think?  do you wanna join me…we’ll start on MONDAY!

I am putting together a series of posts and e-mails for the entire 40 days to help you stay focused and motivated.  The challenge is not only open to Rally Room members but your friends also.  So…if they’d like to join in on the fun just have them fill out this form: http://blog.buffmother.com/1384/40-days-to-fit-join-the-challenge/

You should fill it out also so that you get the e-mails in your inbox also!

Let’s have fun and get fired up for the last 40 days of Summer…let’s use them to get FIT!! 40 days to FIT!!!

“40 days to FIT” join the challenge!!!

It’s simple…sign up here and I’ll send you a daily e-mail for 40 days. FYI~ The day after you sign up is your day 1… so if you want to start on Monday, fill this out on Sunday!  

<form name=”form1″ action=”https://www.mcssl.com/app/contactsave.asp” method=”post”>All you need to do is follow along and stay motivated towards your personal fitness goals…and in just 40 days you can be FIT!   If you would like to be honored as a graduate of the 40 days to Fit program…simply comment on each of the blog links I’ll send you daily.  Doing this will keep you accountable and help you stay focused~ it’s also a fun way for me to interact with you along the way!</form>Please….Invite your friends to participate in the challenge! Everyone is welcome to join~ It’s going to be a FUN way to finish off the summer!!  40 days to FIT!!

ANYONE can join at any time!  Just share this link:

http://blog.buffmother.com/1384/40-days-to-fit-join-the-challenge/

FYI~ the challenge officially launches on Monday but you can start with your 40 days at any time!!  Just fill out the form!

Your FIT friend,
Michelle Berger
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Tuesdays are Terrific days!! Why don’t theyget more credit? Thinking back Tuesdays are always productive, high energy and enjoyable days~ that’s what kind of Tuesdays I am having!!!

I am sooooo ready to get my computer back and I hope I can today. My Hard Drive went out so I may have some work to do once I get it back from the shop…but hopefully it will work 10x’s better than ever once I get it rollin’ again.

The leg workout I had yesterday was a good one! I sure can feel it today and I am really excited to keep regaining my back strength…It’s feeling very good and getting stronger every workout

Here is the workout report:

warm up r-bike

Squat

45×10x2sets warm up
65×10
85×10
95×10x2sets- HIGHEST weight since I hurt my back around March/April- YAY!

Dead lifts
65×10x2sets

Smith lunges
50×10x4sets

Sissy squats
2 sets of about 25 reps~ focus on butt squeeze

Leg press- one leg at a time
45×10x2sets
one set of calves on this

Leg Extensions
130×10
150×10
160×8x2sets
130×10

Leg curls
75×10- weird cramping in my left hammie…so I went light on next 2 sets
55×10x2

Done! I was STARVING after this workout~ good time to EAT!!!

Today’s workout will be "traded" with tomorrows day off….I need the off day today~ but I may do some sort of easy cardio today.

Have a TERRIFIC Tuesday!! GOOOO TUESDAY!!

~Michelle

So~ I hit the gym at about 11am and got in a good, good, good lifting workout. I’ll do my sprints later this afternoon~ it’s going to be HOTTTT here today!

Warm up- tanned and r-bike 10 mins

Lat Pulls
130×10
150×10x2

paired with lateral raises
10# platesx10repsx3sets

Pull ups
6,5, assit 20#x6reps, assist 30#x10reps
paired with Knee ups
3sets

Hi-Lat row (hammer strength machine)

Seated rows- 2 sets, sore lower back
paired with Ball crunches- on set, sore lower back

Shoulder press
50×10x3sets

bicep curls machine
50×10x2

shoulder press machine backward- one set of 15 @50#…good stretch!

Wide cable lat pulls (on knees)
50×10+5×3sets
paired with posedown bicep curls
30×10x3sets

with cable bicep curls
50×10x2sets

My food so far today has been no carbs except for a bit of sugar in my coffee:
coffee
sugar free energy shot
protien shake 25g pre workout; 25g post workout
salmon
egg drop soup (I posted the recipe in the RECIPE section)

Your freind,

WONDER WOMAN!!!

I have had HIGH expectations of myself all day today~ and guess what, I’ve risen to the challenge and have had a VERY successful day so far! I love that feeling!!

My workout today went like this:

Warm up- tanning and talking with my sissy
r-bike 10 mins
chest press 70×15x2sets

Bench
45×10
95×10
115×7,6, 5
95×10

Tricep bench dips
4×10 finished each rep with a inverted plank

Hammer strength seatedchest press
90×8,7,10

Incline Flys
30’sx10×3sets

Tricep extensions (skull crushers)
40×10x3

paired with bicep curls
40×10x3

A total of about 4 sets of abs during the workout~ I plan to do more later.

Ran intervals on treddy total of 18mins- 7 hard intervals (8,8,8.5×2, 9×3) I recovered at a pace of 6-7mph…I was very tired!

The rest of today has been spent working on my training programs, cleaning, organinzing, etc…the girls have been watching some movies.

My computer is in the shop until Thurs, so for now I have to share with the kids It’s amazing how slow this old best of a computer is compared to my newer one! AND it’s also amazing how much the kids actually use it~ they are a totally different generation!

My POA for this weeks looks like a lot of cardio, heehee! I’ve got to shed the FLUF I gained over the 4 day weekend. I hope it goes away FAST! I’ll start no carbs tomorrow and keep that up until after my shoot. I really hold a ton of water from carbs and my body doesn’t lean up unless I really cut carbs. I always like to go into a photoshoot carb depleted and with as little water on my body as possilbe.

here’s the plan:

M-done with half over half of it~ chest, tri’s, abs, intervals +cardio …I have 30 mins left on the ubike

T- Starting the "NO CARBS"- eeek!! 20 mins warm up- LEGS and post lifting 20mins steady cardio

W-Back, Sh, Biceps, INTERVALS- sprints!!!

Thursday- chest/tri/abs +60mins cardio

Friday- PHOTOSHOOT!

Sat- start boosting! LEGS and food are in order!! and FUN UFC FIGHT NIGHT!!!

Sun- off day

I expect to see some AMAZING Results from my efforts this week~ you should too!! You can only get something if you EXPECT it!

Love ya!!

-Michelle