Archive for category BuffMother, Michelle Berger
“30day Get Buff” by BuffMother Contest
Posted by buffmother in contests on August 5th, 2010
JOIN the “30day Get Buff by BuffMother” Contest~
Sign up here:
Basic Contest INFO-
4 Simple steps to enter and WIN:
1. Take your starting stats (pictures optional)
2. Blog in the Rally Room at least 3 times during the duration of the Challenge
3. Take your ending stats
4. Submit your entry to michelle@buffmother.com by Sept 25th- Entry= starting stats, final stats, a written paragraph sharing your thought about the contest, and at least photo of yourself.
BuffMother Visors for sale!!!
Posted by buffmother in BuffMother, Michelle Berger, products on July 31st, 2010
Pink (as shown) or Black “BuffMother!” Visors for sale!!! Just 19.99+shipping
BuffMother Visors for sale!!! Just 19.99+shipping
Pink (as shown) or Black “BuffMother!” Visors for sale!!! Just 19.99+shipping
Passion in MUSIC!!
Posted by buffmother in BuffMother, Michelle Berger, Legs, mental on June 4th, 2010
Passion in MUSIC!! … can bring great JOY. Music is capable of bringing forth an indescribable raw joyous emotion!! Isn’t it amazing how a song can change your MOOD FAST! I love it!!
One of my new favorite songs:
| Name | Artist |
| You Know I’m No Good | Amy Winehouse |
| The Way I Live | Baby Boy Da Prince featuring P. Town Moe |
| Pump It | Black Eyed Peas |
| Piece of Me | Britney Spears |
| Break the Ice | Britney Spears |
| Ooh Ooh Baby | Britney Spears |
| Mother | Danzig |
| Sexy Bitch (feat. Akon) | David Guetta |
| Pour Some Sugar on Me | Def Leppard |
| Last Night (Featuring Keyshia Cole) | Diddy featuring Keyshia Cole |
| Love Is Like a Butterfly | Dolly Parton |
| Mercy | Duffy |
| American Boy (feat. Kanye West) | Estelle |
| Dance, Dance | Fall Out Boy |
| This Ain’t a Scene, It’s an Arms Race | Fall Out Boy |
| I Don’t Wanna Be In Love (Dance Floor Anthem) | Good Charlotte |
| Wings of a Butterfly | H.I.M. (His Infernal Majesty) |
| Stranger | Hilary Duff |
| Gypsy Woman | Hilary Duff |
| Play With Fire | Hilary Duff |
| Hallelujah | Jeff Buckley |
| Intuition | Jewel |
| Love Lockdown | Kanye West |
| Black Horse and the Cherry Tree (Radio Version) | KT Tunstall |
| Suddenly I See | KT Tunstall |
| Just Dance | Lady GaGa |
| See You Again | Miley Cyrus |
| Maneater | Nelly Furtado |
| Sober | P!nk |
| I Know You Want Me (Calle Ocho) [More English Extended Mix] | Pitbull |
| When I Grow Up | The Pussycat Dolls |
| SOS (Edited) | Rihanna |
| Shut Up and Drive | Rihanna |
| Disturbia | Rihanna |
| Pon de Replay (Radio Edit) | Rihanna |
| Dragula | Rob Zombie |
| She Wolf | Shakira |
| Blood Is Pumpin’ 2005 (Radio Edit) | Voodoo & Serano |
JOY is Prayer!
Posted by buffmother in BuffMother, Michelle Berger, Spiritual Fitness- Christian on June 3rd, 2010
“Joy is prayer – Joy is strength- Joy is love – Joy is a net of love
by which you can catch souls. She gives most who gives with Joy.”
Mother Teresa
Prayers of a BuffMother!
Please Lord God Almighty,
Let me have the strength to get all the kids buckled up and checked in to childcare today so that I can go kill myself doing my workout
Let all the kids be healthy enough to go to the gym
Let all the kids take their naps so that I can do my workout during naptime
Let all the kids take their naps so that we don’t have melt downs at the gym childcare
Let the kids poop b4 we go to the gym so that they don’t hate me for stinking the place up
Let the kids learn to love spinach, oatmeal and chicken so that I don’t have to make a separate meal for everyone
Help my husband have a huge desire to rub my stiff and tired body tonight
Help me fit into my jeans today, I did legs yesterday and they are so swollen I don’t think my sweats would even fit
Help me figure out a way to wash the dishes since my arms are too sore and tired to even lift them
Help me to be tough and not complain and be a great example to my children to brainwash them into believing working out is actually fun
Keep our family safe from the gym freak who I heard was a convicted rapist
I pray that no one will ask me for any advice today while I am in the middle of my set of walking lunges
Please Lord help me LOVE others, take the time to show love first and foremost to my kids and DH
I love you Lord!
AMEN~ your Daughter Michelle
SX70- Phase 5 workout Plan!
Posted by buffmother in Goal Setting (POA), contests on June 1st, 2010
SX70- Phase 5 workout Plan!
SX70 final PHASE~week #9 and #10!!!
| “Buffing”
Warm up w/10 min steady cardio on each workout!!! Cardio: 2 intervals +2- 30 min |
Monday
DIET 5+-2-3-3+ |
Tuesday | Wednesday | Thursday
ADD 2 carbs… 200 cals |
Friday | Saturday | Sunday
ADD 2 carbs… 200 cals |
| Week #9 | Back
Shoulders Run Intervals |
Chest Tris
30 min steady cardio |
Legs
20 min steady cardio |
LONG cardio day- 20 mins steady; 20 mins intervals; 20 mins steady
Walking lunges 3 sets of 30 with db’s- chest to knee |
Back
Shoulders Run Intervals |
Am fasted:
Run Steady or Intervals PLUS Chest Tri’s |
OFF-ABS! |
| Wee#10 | Back
Shoulders Run Intervals |
Chest Tris
Intervals+ 30 min steady cardio |
Legs
20 min steady cardio |
LONG cardio day
Walking lunges 3 sets of 25 with db’s- chest to knee |
Back
Shoulders Run Intervals |
Am fasted:
Run Steady or Intervals PLUS Chest Tri’s |
OFF-ABS! |
Buffing plan- It’s GO TIME!! Buff even if you are supposed to be boosting~ we are close to the goal!! time to get HARD CORE!
3 sets of 8-10 reps unless otherwise noted I min rest between sets- do abs or stretch. You need to do abs EVERY DAY!! Except Sunday.
| Exercise |
| Bench Press or Chest Press |
| 4×10, 8, 6, 10 |
| Incline flys |
| 3×10 |
| Cable Flys |
| 3×10 |
| Tricep Extensions |
| 3×8 |
| Bicep curls |
| 3×6 |
| Plate front raises |
| 3×8-10 slow |
| BACK DAY |
| Inverted pull ups- various hand position |
| 2xfailure |
| Lat Pull downs |
| 4×10, 8, 6, 10 |
| Seated rows |
| 3×6 |
| Shoulder press- machine |
| 4×10, 8, 6, 10 |
| Arnold’s |
| 3×8-10 singles |
| Bicep Curls- concentration or pose down |
| 3×10 |
| Lateral with DUMP twist/ upright rows/ bent over Raises |
| 21′s–3×7 Shoulders |
| Dumbell Hammer Curls- squeeze shoulder |
| 3×6 |
| Wide cable Lat Pull downs |
| 2×10-12 burn out your lats |
| Leg day |
| Squats- feet 3″ wider than shoulders toes just slightly out |
| 4×10 |
| Walking Lunges |
| 2x15steps |
| Knee Extensions |
| 4x feet straight 8,6,6,4+ 2 sets toes out x10reps |
| Leg Curls feet flexed, straight and close |
| 4×10 |
| Smith Lunges (think butt on front leg) |
| 3×8 |
| Calf Raises toes straight- can pair these with lunges |
| 4×10 toes out slighly GO HEAVY!! |
| Dead Lifts |
| 3×10 |
| Seated Calf raises |
| 3×10-15 fauilure range (toes in) |
| Ball Crunches |
| Vacuumes!! 10- 10 seconds daily |
| Cats!! 5- 3 seconds each way daily |
Long Cardio day-
40min steady and 20 mins of intervals- often times 20 min steady/20min intervals/20 mins steady works best
WALKING LUNGES!!! Post cardio and you can add in the mini challenge of doing 100/day!
DIET INFO:
20g for P’s and C’s
150 cals for Fats
150 cals for treat
Unlimited greens
You can still have all grains except for wheat, NO dairy and lots of greens.
2+weeks out- Calorie range:1100-1300 (EVERY DAY EXCEPT THURS AND SUN)…I know this is a CUT, but we will allow you to have 2 mini break days per week where you can have 2 additional carbs= ABOUT 300 CALORIES MORE. THURS and SUNDAY~
Supplements:
Keep on the basic ones (multi, calcium, HT Pills)…and keep on fish oil (6g’s/day) and NO2.
Add in Chromium daily if you have sugar cravings.
Time to get HARD CORE!!
-Michelle
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