Archive for category Running
Now is the time to Focus!
Posted by buffmother in Abs, BuffMother, Michelle Berger, Chest workout (triceps), Fitness, Running on November 18th, 2009
Do you have ADD? I think I might…It’s induced by having children. I think God actually gives women ADD when they become mothers. We have to have it otherwise the daily interruptions, screams for help, “emergencies” and accidents would throw us over the edge! I embrace my ADD to a certain extent, but sometimes I’d like to SHUT IT OFF and just FOCUS! Now that my kids are all in elementary school during the day…i have time to myself, I have time to FOCUS! Now is the time for me to FOCUS!!
My current focus is a lot about getting CENTERED and RE-Ignighting my FAITH and Passsion for my God given purpose in life. I’ve had a rough year and life has battered me a bit. I believe it’s made me stronger, YET it’s caused me to loose FOCUS on why I do what I do. I’ve lost focus on my “WHY”…I need it again and plan to spend the remainder of this 2009 Focused on getting my FOCUS back!
That said I’ve decided I need to “wait’ on truly OPENING up for training until the new year. I have too much going on~ THE SLAVE DRIVER in me needs to allow myself THIS TIME to FOCUS more on ME!
My POA for today got a bit messed up becuause of my workout last nigth lackin proper SUPPORT- Support from 2 sports bras that is…I have to wear 2 sports bras when I run. AND I left for the gym with out my extra one last night~ I was PUMPED to run, but couldn’t do it BOUNCING all over tarnation! I did get in good intervals on the elliptical instead.
Here’s my workout from last night:
Tan for 9mins and r-bike 5 mins
Chest press
75×20
95z15×2sets
Lat pulls
135×10
150×10x2sets
one set of knee ups on bench
Bench Press
45×15
95×10
one set of push ups 12 reps
115×7
115×9
115×6
crunches on bench with feet up on bar
Dips
8, 7
incline sit ups
Incline Chest Press
90×10x3sets
Bicep curls
45×15
50×10x2
20 mins of even min intervals on the elliptical (7 HARD minutes)
Pull ups10
my diet was lower carb yesterday, but no greens. I’ll get some in today for sure!:
PPPPP- eggs, chicken, protein shake,
CCC-
FFF -sausage, sunflower seeds, oil
Today’s POA- fasted cardio- warm up on elliptical 10 mins; run intervals 20mins; steady cardio on u-bike 10-20 minsand MAYBE Legs in the pm…I may wait and shif them to tomorrow though 
The extra Focus I’ve been putting on running/intervals and eating lower carb is paying off in the mirror and on the scale. This moring I was 126 on cycle day 8~ I expect to be under 125 by the time I take my pics and stats for the end of the SSS contest!! :whoohoo: I AM GETTING MORE FIT all the time!~!! I promise it does work if you work it and it’s worth the pain and effort!!!
NOW IT THE TIME TO FOCUS!!
-Michelle
Costume Carnival Day!!
Posted by buffmother in Back workouts (bis & shoulders), BuffMother, Michelle Berger, Intervals, Legs, Running on October 30th, 2009
Oh my word…My kids have been fired up for their costume carnival at school the ENTIRE MONTH~ and It’s finally tonight!! I’m so happy because after today I won’t have to answer an more questions about it, lol!!
My day yesterday went well and I even got to the gym for a little leg workout…my back is doing quite well considering it’s just been a week since I hurt it :yay: Here’s a little run down of what I did:
warm up r-bike 15 mins
most every exercise listed was done light and higher reps (12-20) for 3 sets:
leg extensions
leg curls
leg press (one leg at a time)
45degree squat machine
abs, stretching, leg raises, cats/dogs, vacuums
smith squats
smith lunges
30mins on r-bike- with about 20mins of intervals in there- Nice sweaty mess after this!
The plan for today is to get to wal-mart soon and hit the gym this afternoon~ for back/sh/biceps and a run
The best thing about my workout is that it made my body relax and I slept so good last night! Good Sleep ROCKS!!
I hope all of you are having a Fantastic Friday…God Bless!!
-Michelle
Halfway Point!
Posted by buffmother in Back workouts (bis & shoulders), Fitness, Running, products on October 19th, 2009
HEY ladies~ it’s Week #6! and we are now at the “half way” point in the contest!! Can you believe it…it’s time to KICK IT IN!!! My plan is to take halfway stats and pictures on Wed and do some goal setting from there. I am so happy that I am healthy this week and am starting my buffing phase. The world is a BED OF ROSES for me right now!! I love it when hormones are being nice, lol! I had a good weekend of workouts~
Saturday I did a good BACK, Sh, Biceps workout and yesterday a long cardio day: 15 mins u-bike; 15mins run intervals outside; 15 mins more on the bike The bad thing though is I irritated my knee afterwards when I was stretching my quads…It was so bad I actually iced it…and it was really sore last night! It feels decent today, but I’m going to hold off on running again until Wednesday just to be safe. Here’s my POA:
ABS daily, bikini photos daily
M-legs
T- back/sh/bi and intervals
W- chest/tris/run
Th-legs
F-back/sh/bi and run intervals
Sa-chest/tris
Su-run
Let’s not forget to do our~~ WEEK #6 Mini-Challenge “try on your bikini DAILY”~ The reasoning behind this challenge is to get you looking at yourself and motivated to take action towards making your bikini look even better on you!! I know for me trying on bikinis can be fun or painful! Know that you can create a better body… taking action daily and doing the little things will add up!!! BELIEVE you can wear your bikini with confidence and you will soon be strut your stuff on the beach !!!! Know that you can create a better body…taking action daily and doing the little things will add up!!! BELIEVE you can be confident in your bikini by next summer!!!! A fun option on this challenge is to take a daily picture of you in your bikini…I’ve done this before and it was very fun!
Success Saturday!
Posted by buffmother in Back workouts (bis & shoulders), BuffMother, Michelle Berger, Chest workout (triceps), Fitness, Legs, Running, legacy on October 17th, 2009
I feel Success Today!! My body is responding…are you feeling success??
Getting in shape takes patience, consistency and TIME!
If you feel like you aren’t getting there fast enough…
You have to find more measurements for your success:
* Do you feel a sense of accomplishment?
* Are you increasing your weights at the gym?
* Are you getting in better shape?
* Do you have more energy?
* Are you more mentally focused, less stressed?
* Are you learning new things?
* Are you sleeping better?
* Are your hair, skin, joints, digestive system, etc…more healthy?
* Are you being a good example to your kids, family and friends?
* Are you inspiring others to make changes themselves?
I’ve had a good few days of workouts
Wed- weight 130#-run 15 mins outside plus 5 mins bike, high knees, lunges, situps
Thur-cday 1: weight 130# Legs at gym plus 10 mins elliptical
Fri-cday 2:weight128# Chest/tri/abs and intervals on tready up to 10 mph for 2 intervals (15mins run total)
Sat- cday 3: weight 128#…workout planned for today~ BACK…lots of pull ups! and some bike intervals
I am liking my new shoes. I think my running plan is going to be to run M, W, F and Su…and shoot to do 2 of those outside each week.
Last night we watched “land of the lost”…It was disappointing. Too many gross sexual jokes! I don’t know WHO they make movies like that for?? It’s not really for adults, but It’s not for kids either…weird!
Anyhow…today Gunner is going to play football. He’s feeling better and their game starts at 12:45~ I hope he plays well!
Have a successful Saturday!!
Love, Michelle
40 days to FIT~ Day 38- SORE!!!
Posted by buffmother in Back workouts (bis & shoulders), Intervals, Running on August 26th, 2009
@#$%@##~~HOLY SORENESS BATMAN ~~@#$%@##!! Legs/butt from Monday- Back/sh/bi &run yesterday…are killing me~ I have chest/tris /abs/intervals today- by tomorrow I will be in a full body cast!
My theory is that, I am so sore because I just went off creatine…I had been taking it for 6 weeks, So my body stopped making it ….Now I just need my body to start making it again on it’s own!!
My workout yesterday was GREAT~ nice a effective and only took 1 hour for all of it.
Warm up 3min elliptical
Pull ups 10,7
paired with knee ups on bench 3 sets of 25
Lat pulls
130×10
150×8x2
paired with shoulder press (seated backward)
55×10
75×10
90×10
Seated Rows
90×10
100×8
90×10
paired with DB Hammer curls
20’sx10×3sets
High Lat Pulls
90×10
140×10x3sets
paired with Bicep Curls (HS machine)
45×10x3
wide cable Lat Pulls on knees
50×10
60×10x2
paired with pose down bicep curls
30×10x3
Interval Run on treddy:
20 mins total Easy mins at 6mph~ Hard mins at 8,8,8,8,9,9.2,9,9.2
As I mentioned today Chest, Triceps, ABS and intervals are on tap…I plan to get that done very soon!
-Michelle
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