Archive for category mental
Now is the time to learn!
Posted by buffmother in BuffMother, Michelle Berger, Spiritual Fitness- Christian, mental on November 5th, 2009
In keeping with my “NOW is the TIME Novemeber” theme…I really, really believe NOW is the time for me to LEARN! I am currently hungering to LEARN about 3 things:
1. MY Spirituality…My SAVIOR- Jesus Christ, The HOLY SPIRIT, and God my Father
2. TIME management
3. Fitness~ anything and everything about fitness! Some key interests: Hormones, MMA fitness, Kids Fitness, and the Fitness Industry
The internet is A SUPER Cool tool for learning!! Here are some of the FUN stuff I stumbled across this week in my quest to LEARN:
Our mini-challenge in the SuperSTAR Success contest is to eat 3 servings of greens daily. I stumbled across this most fitting verse today…
Proverbs 15:17
A bowl of vegetables with someone you love is better than steak with someone you hate.
VERSE of the DAY~ I like this because it gives you a verse, some thoughts, a prayer and a PICTURE!
Devotionals~
http://www.joycemeyer.org/OurMinistries/EverydayAnswers/dailydevotionals/
http://www.upperroom.org/Devotional/
http://www.crosswalk.com/devotionals/girlfriends/
http://www.oneplace.com/devotionals/fordieters/default.aspx
http://www.crosswalk.com/devotionals/ParentingbyDesign/
http://www.crosswalk.com/devotionals/upwords/
Fitness Stuff:
Read a couple issues of Club Industry’s Fitness business pro magazine
Got this e-mail from and online fitness marketer:
Learn about the Vikings, the Gladiators, the Spartans and how
you can develop a physique for the ages. Includes a special bonus
review of The Warrior Diet!
http://the6packsecret.com/the-warrior-physique <– Grab Your Copy Now!
Other great finds: Dr. Pete Egoscue, Shape magaizing, Spark People and http://www.fuelingtactics.com
My workouts and eats (except for a bit of Halloween Candy) have been ON! 3 greens for yesterday were Asparagus and Romain Lettuce. And today so far I’ve gotten in 2 servings of Romain Lettuce.The past 2 days…I had to shift my workouts a forward due to Monday being a crazy work day. So yesterday I did Legs/ABs- WITH NO PAIN and today I did Upper body/ABs this morning and just now got done running intervals finished with 2 sprints, some drill and stretching. I am doing the workouts from our FIRE CRACKIN’ HOT contest, they rock!! I am very proud of myself for pushing through and making myself do them…I lost a bit of momentum last week from my back injury/UTI!! BTW~ I am on cycle day 20 and I weighed in at 127.
I went for lunch with my SIL (Heidi) today…she seems to be doing quite well! We talked forever and it was great to catch up~ We are planning to celebrate Gracie’s Birthday at their house and Christmas there too. It should be a GREAT TIME!
I am off to clean up so that we can have a nice family BONFIRE tonight…I may need to run and get som HOT DOGS for the kids~ then later we’ll watch TUF…this season has stunk thus far…Rampage has really been a disappointment!
Have a GREAT night and never stop learning!!!
-Michelle
Now is the time for setting Goals
Posted by buffmother in Goal Setting (POA), mental on November 3rd, 2009
Now is the time for setting goals, thinking thoughts and committing to a PLAN!!
1.Goal Setting~ …what do I want to accomplish? Take an honest look at where you are at and make goals that are attainable, yet challenging. A good place to start is by taking pictures and stats. Once you have that truthful baseline you can asses how you are going to get to your destination. Another key item to keep in mind with goal setting is set an EVENT~ a beach party, a special reunion, a wedding, a photoshoot, a trip…that EVENT will keep you accountable to your goals when things get “tough”.
My goals:
To finish out the SSS contest with flying colors by sticking to my workout plan! I expect to keep my progress going strong through thanksgiving and into December. I want my SSS2 Ending pictures to show awesome results. My goal is to keep God #1 this month; and keep the rest of my priorities in line after that- God, Travis, Kids, Family/ Friends and then …fitness and work.
My fitness goals revolve little around my weight, but more around my health and fitness level. I’ve been stuggling with STRESS which leads to sickness in my body~ I feel that I am at a turning point and will overcome my problems with STRESS this month. I also want to increase my running capacity. I plan to put some MILES on my new running shoes this month! The goal is to run 3-4 times a week!
My thoughts:
As I said I’ve been stressed these past few months…most of which is self imposed stress. I’ve been focusing on trying to STOP putting so much pressure on myself “let go and let God” is a good theme for me right now! My Time management has to be addressed…NOW IS THE TIME!! I need to spend my time wisely and allow myself proper downtimes…I need to focus hard on my TIME!
My Comittment:
I am committed to my fitness…it is my medicine and it is VERY important to every aspect of my happiness and success in life. Being comitted to finess is not a choice…I will nevery quit and I am comitted to this plan for the next four weeks…it’s our plan from the FireCrackin’ HOT program from this past June .
I love this plan because it’s simple and very effective…
4 weeks of
4 workouts a week with and extra running day
4 main exercises plus…
4 other exercises(3 abs + 1 burn-out) per workout
Lot’s of 4’s~ LOL!
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Ph 1
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Mon
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Tue
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Wed
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Thur
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Fri
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Saturday
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Sun
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Week of Nov 2nd
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Lift Lower Body
ABS
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Lift Upper
RUN
Intervals
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Active rest- Walk?
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RUN
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Lift Lower Body
ABS
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Lift Upper
RUN
Intervals
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Off
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Week of Nov 9th
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Lift Lower Body
ABS
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Lift Upper
Intervals
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Active rest- Walk?
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RUN
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Lift Lower Body
ABS
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Lift Upper
RUN
Intervals
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Off
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Today’s workout will be legs, very light legs (back is feeling good, but still need to be cautious)…but LEGS 
Here’s the leg workout~
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Leg Day
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10 min
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Warm up
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#1
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Squats
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lbs.
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3×10(buffing); 3×6 (boosting)
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reps.
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abs
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between sets of squats
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2sets
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#2
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Dead Lifts
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lbs.
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3×10(buffing); 3×6 (boosting)
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reps
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abs
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between sets of dead lifts
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2sets
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#3
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Leg Extensions
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lbs.
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3×10(buffing); 3×6 (boosting)
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reps.
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abs
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between sets of leg extensions
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2sets
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#4
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Leg Curls
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lbs.
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3×10(buffing); 3×6 (boosting)
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reps
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abs
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between sets of leg curls
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2sets
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BURN
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Walking Lunges
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lbs.
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OUT!
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2×30steps
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reps.
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Now is the time!
Posted by buffmother in BuffMother, Michelle Berger, mental on November 2nd, 2009
My theme for this month is “NOW IS THE TIME”
~Now is the time for WHAT? ~
~Now is the time for NO EXCUSES ~
~Now is the time for LOVE ~
~Now is the time to get FIT ~
~Now is the time for making TIME ~
~Now is the time to plant ~
~Now is the time to identify your goals ~
~Now is the time to identify the SEASON of your life ~
~Now is the time for Thanksgiving ~
~Now is the time for warmer clothes, jeans, scarves, coats and mittens ~
~Now is the time limiting treats, sugars, carbs and calories ~
~Now is the time for TEA ~
~Now is the time Hot Baths ~
~Now is the time for lotion and oils ~
~Now is the time for baking ~
~Now is the time for TURKEY ~
~Now is the time for NO REGRETS ~
~Now is the time to love yourself ~
~Now is the time for JESUS ~
~Now is the time to be proactive about your immunity ~
~Now is the time to be an encourager ~
~Now is the time for change ~
~Now is the time to learn ~
~Now is the time to FINISH ~
~Now is the time to change your normal “holiday mentality” ~
~Now is the time for Football ~
~Now is the time to DO! ~
~Now is the time to expect results ~
~Now is the time for proper perspective ~
~Now is the time for going for your purpose ~
~Now is the time for FAMILY ~
~Now is the time for practical proven strategies ~
~Now is the time for Shopping ~
~Now is the time for Festivals ~
~Now is the time for limits ~
~Now is the time for LOVE!! I could go on and on… My goal this month is to reflect and start each of my daily blogs with “NOW IS THE TIME…” not later, not when the new year comes, but NOW being the TIME!! I encourage you to do the same…Let’s make this a fun Monthly theme and START each of our blogs with “NOW IS THE TIME….” Let’s live in the NOW this November
~ love, Michelle
Thoughts…
Posted by buffmother in BuffMother, Michelle Berger, Goal Setting (POA), Spiritual Fitness- Christian, mental on October 29th, 2009
I’ve been thinking a lot of thoughts lately…do I sound like POOH bear?
Anyhoo…Thoughts about my mission, my current existance, my goals, my frustrations, etc… Overall this October has been filled with un-rest…stress…contemplation…and SICKNESSES! ICKY! I know the mental really affects my physical. I also know that the definition of INSANITY is to continue to do the same thing over and over expecting different results. Thus…my blog about CHANGE on Tuesday.
I am sick of the unrest and sick of the lack of peace…So where do I start? I KNOW where to start…with GOD! He is the start of it all and my #1 priority, my first love. I’ve been neglecting HIM for too long, taking HIM for granted and separated from HIM due to my own stupidity.
The past 3 days I’ve been pouring into who I love the most~ God, Travis and my family and guess what…I feel better both emotionally and physically. I’ve listened to several amazing messages from pastors I HIGHLY respect to fill my heart and mind with wonderful thoughts about my Jesus, my KING, my Father, my Love! And that love has spilled over to my DH…I had a GREAT date with Travis yesterday~ The first in a long time! Because God is LOVE, I need HIM and HIS love in order to have love to give to others. He holds a stockpile of Love and gives it to us when we give HIM LOVE. It’s so wonderful!! God is GOOD!!
I plan to keep going after God; Keeping HIM my #1 priority in life above ALL else…and YES even above my husband and above my children. HE has to be FIRST! Becuase I know from horrible past experiences that when HE is not #1, everything else falls apart!! I want HIS love so I can GIVE MORE LOVE and have more passion for the all those looking for true LOVE! I want to really make an impact on this world and there is no way I can do that if I don’t have massive amounts of LOVE!
Thanks for reading this! I love that I have friends who love me~ I LOVE YOU too!!
God Bless us all!!
LOVE,
Michelle
Time for Change Tuesday
Posted by buffmother in BuffMother, Michelle Berger, mental on October 27th, 2009
Time for Change Tuesday~ What’s the thought process that you go through when you are making a change in your life? What are your emotions and feelings? Are you excited, scared, nervous, confused, confident?
Change no matter what is stressful, but having friends who support you through the CHANGE makes the entire process much easier! I love Change in my life…it keeps me on my toes and Challenges me to rise up and be my best! My faith in God through change is what keeps me positive, confident and stress-free! God is GOOD and wants the BEST for me!! I know that!!
My yearning for change is crazy sometimes…I get bored way to easily~ A few years back we “moved” from Fargo to Dallas, Dallas to MN, MN to Fargo and Fargo to Arkansas. All within a matter of 3 years! That was too much change and CRAZY!
Another example of crazy change is jumping from one failed diet plan to another…Back when I was “lost” to my HORMONES…I tried every diet under the sun! Every month I’d start a program and 2 weeks later I’d fail! The cycle continued until I CHANGED my apporach. I found out that my HORMONES were the cause of my failure and all I needed to do to fix the probelm was to integrate them into my plan! And that’s how Hormonal Timing was born! I’ve STUCK to that plan for 6 years…and Have had NO DESIRE to change it! When something WORKS and gives continual results why CHANGE?? There is NO REASON TO!
I would like to encourage you to change things in your life that arn’t working …but things that DO work, stick with them! And when you are changing things up, stay plugged into friends and support who’ve successfully led the way.
My Chest/Tricep workout from yesterday was a bit less than I had hoped for and a bit more painful than expected, so I didn’t do any intervals and I am taking today off from my workouts, but NOT my diet!
Here is my running tally for today:
P- shake
C- cream and sugar in coffee
Have a great day!!
-Michelle
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