Michelle Berger, BuffMother's Blog

I am so fired up for these next 10 weeks. The timing is perfect...I feel like I am ready to attack!! I plan to keep in "attack mode" and keep my focus, by keeping it simple. MY 2011 SuperSTAR Success Goals: Workout no less than 5 times a week (50 workouts) Eat 2 veggies and at least 1 fruit daily (140 veggies and 70 fruits, WOW!) Find a "scary" goal (at this point i have no clue, any ideas???) Had a good weekend- enjoyed a date with Travis, watched the the UFC fights, had a good time at church and a watched a couple good football games. I'm rooting for the Steelers to win it all!! As for workouts I got in 2 solid workout days. Last night I did intervals on the u-bike for 20 mins +10 mins of steady + 5 mins jumping drills= 35 mins tota and Saturday I got to the gym for a leg workout: Warm up- tanning and ran 10 mins (1.07 mile total, average speed 6.6) Squats- 45x15, 95x10, 135x10, 155x10x2sets Dead lifts- 135x3sets (one set conventional) Seated calf raises- 90x15x2sets Leg extensions- one leg at a time 35x10x3sets Leg curls- one leg at a time 35x10, 30x10 and together 75x10 Abs- knee ups on roman chair 25, 20 Got a sick little one home today- Tia seems to have the same fever illness that Layla had last week. Poor baby. Let's have a KILLER 70 days!! I am in ATTACK MODE? ARE you?? -Michelle P.S. Week #1 Mini Challenge- SSS 2011 *response required by 2/2 It's almost time for you to START your 10 week Super STAR Success journey!! We'll officially start tomorrow, Monday Jan. 24. I find it easiest to start new challenges and contests on MONDAYS. Therefore we'll count Monday as day #1 of 70; the start of week #1 of 10 weeks. The goal of this contest is to keep you CONSISTENT so that you can attain your SuperSTAR Success! To help you be consistent I'll be providing weekly "Mini-Challenges" which will give you a focus point and help you towards your goals. The Challenges are meant to be added as an EXTRA to your current fitness and diet routine. I will also be posting many fun updates on my blog and facebook pages. Please chim in with comments there- It'll help you stay accountable!! Week #1 MINI CHALLENGE- take measurements, stats, pictures, journal or blog your starting thoughts, and begin with the end (SUCCESS) in mind. This challenge will take some time and a bit of courage. Once you have completed your basic stats and beginning pictures please e-mail them to contest@buffmother.com. *Prize Eligibility REQUIREMENT!! 2/2/11 is the due date for thefollowing items: NAME: e-mail address: Age: Beginning STATS- Height: Weight: Bust: Waist: Hips: AND at least 1 Picture- I need your most dramatic before shot. *2/2/11 is the due date for these items...send them to contest@buffmother.com ASAP! Please look at the final entry form so you know what you'll need to submit in order to be eligible to WIN~ http://blog.buffmother.com/2261/sss-final-entry-form/ Have a great week #1 and I'll be in touch next Sunday with your Mini-Challenge for week #2!!! -Michelle p.s. I would love to have you join our Rally Room for more info and support during the 10 weeks!! www.therallyroom.com (it's free for the first 30 days) Day 2 My goals for the next 10 weeks: do at least 5 workouts a week; eat at least 2 veggies and 1 fruit daily and find a "scary" goal! One day I got it done- did a chest workout, ate a banana, a spicy v8, stir-fry veggies and may have found a goal...women's football, HMM??--- I'm killin' it!! I'm headed out for a run now- I'm planning on finishing it with 3 sprints, walking lunges and ABS!

I am so excited to have so many friends are committed to working hard for the next 70 days for this year's "SuperSTAR Success" contest!!! The Contest officially starts for us on Monday 1/24/11! Time to Get READY~!! I need to take some time to JOURNAL. Write it down!! I'd like to encourage you to Do the same...Let's write: 1.Do you remember how great you felt both physically and mentally when you were at your peak physical condition? When was that...write about it. Thanks to GOD, I've been at my peak many times...the way it feels is so addicting! and keeps me striving for more. The last time I was at my peak was this fall- in Aug/Sept- I had a great aerobic base from playing 2 hours of tennis up to 3 times a week, plus running sprints 1-2 times a week and lifting weights 4-5 times a week. I felt so confident in my physical stamina, power and mental focus. My diet was great during this time too. I was really keeping the treats to a minimum, limiting gluten, dairy and grains. My diet focus was on eating protein, fruits and veggies. It worked and I got leaner than I'd been in a couple years. 2.List 3 specific things (solutions) you have to change about your current daily habits to attain results like that again? The first thing I need to do is get to the gym more at a set time daily. I've been a bit lazy about getting on a routine these past couple months....flying by the seat of my pants = missing workouts. Secondly, I need to eat much better. I know what I need to do- I just need to do it. Thirdly, I need a scary goal to be accountable toward. This SSS will help motivate me, but it's not scary enough. I need a goal. 3.What is your #1 goal for the next 10 weeks? What is the "#1 solution" you must stay focused upon in order to attain that goal? My #1 goal for the next 10 weeks is to consistently get to the gym at least 5 days a week. I'd also like to add in 1 other workout at home each week. Consistent workouts lead to me eating properly and will allow me to get in great shape for the spring!! The #1 soulution I must focus on is not letting things (excuses) get in the way of my "gym time". I will scheduel my gym time and stick to that plan! I can't wait for MY SUCCESS during this contest. What about you, are you ready to SUCCEED?! Let's get Prepared!! -Michelle p.s. a prayer I found online tonight: "It is a PRIVILEGE and BEYOND (being) an HONOR to Manifest You in the Earth, Beloved. May I never again come ("fall") short of Your Glory (Your HEART, Your Ways, Your Stature), giving You Your Rightful, Worthy-to-be-Received Inheritance that YOU Paid the Ultimate Price for in Your Person- BEING LOVE Himself. To Intimately/Experientially KNOW You is beyond the ability to describe or express- which is the Beauty of True Relationship ("Marriage"- in being Your "Bride") in and with YOU. I (hungrily and in GREAT Thirst) surrender unto You to have Your Full Way within, about, and through me, continually- never ceasing, and only INCREASING in allowing YOU to Tangibly be Manifested and Demonstrated (in Your Great LOVE/POWER) "wherever [I] tread". Receive Your Inheritance Worthy King, I am no longer lost in thinking I'm my own...all thanks to YOU."

Hey, Hey, Hey!! it's that time again!! Time for a 10 week Official BuffMother! contest!!! I'll be posting more details within the day in the BuffMother Rally Room!! GET READY!! So...Last night we went to the movies : "Monday night Movie time" with the family was a great experience. The 3 girls went to Narnia while Travis, Gunner and I saw "True Grit" a cowboy movie with Jeff Bridges and Matt Damon. It was a fun movie! And the girls really liked Narnia~ In the recent weeks here are some of the movies (with my ratings as grades) that we've watched: True Grit: A- the Town: B The other Boleyn Girl: B+ Inception: C The American: C+ A-Team: B Today, my mind has been set free...by my amazing hubsband. I had been consumed with the possibility of a move. We've been "thinking" about moving to Florida for several months now, but today Travis assured me that the timing is not good now, and to the idea out of my mind. It's truly amazing how much freedom and peace that's already provided!! It's time to get back to living here! I'm ready to LIVE it!! My little Layla is home sick with a fever and a bit of a cough + sore throat. I hope she recovers without having to make a trip to the Doctor. My workout will be an at home version of legs. I think I'll hit it hard around 1:45 :) Until then I have to get our contest "announced" and do a bit of paperwork, bills and housework. Have a productive, peaceful day!! LIVE IT!! -Michelle

"Tackle it today!! Take it on, head first and pound it out!"...that's my mindset towards cleaning my house today. When I started this morning it was such a complete mess that I was getting ADD from all the messes within the mess. LOL! Now a couple hours in I can breath again and feel the progress, YAY!! As I clean, I'm realizing that I'm ready to TACKLE other items in my life. I am ready to take on new goals, dreams and responsibilities!! OH yes, I am feeling my MOJO!! WHOHOO!! I'm ready to TACKLE life!! A few things that have helped me in recent months get to this point are: REST (I needed to good rest- not just sleep, but REST-): stress had really crept into even the "rest" I thought I was getting. I was stressed out about needing to Do, DO, DO! Go, Go, GO...even when I thought I was resting. Resting in GOD is my new thought. I can't do it all- but He can and HE will If I let HIM. Resting in GOD is key! Limiting stimulants: oH this is tough! It can be a vicous cycle~ I had been taking an allergy-D for my allergies. The "D" was an ephedrine based stimulant....well over time that is not good to always be on a stimulant, I was well aware of my addiciton to it! 2 weeks ago I stopped taking it. The initial week was tough, but now I feel good "real" energy errupting in its place. Supporting my addrenals- I've been taking certain supplements to help them and focusing on nutrient dense foods. EASING into my workouts- adding in AEROBIC fitness- working your heart is so good for you and your body's energy produciton Getting outside (even in the cold)- sunshine!!- thanks to my puppy...I've been outside a lot the past month. FUN! -- having a focus on keeping life fun- my Cuji (I call her, "my Angel Puppy from HEAVEN") has helped us have FUN too! ON to my workout review- I took Wed off but did a great at the gym leg workout yesterday: Squats 45x15; 95x10; 135x10; 155x8, 175x6; 135x10 Dead lifts 45x15, 95x20, 115x10, 135x10, 135x10 convetionals, 135x10 Seated Calf raises- 90x15x3sets various foot positons Leg Press- 90x15 together+10single legs, 180x10; 270x10x2 Calf raises 3x10 between leg press sets Leg Curls- 80x10 then singles 35x10; 30x10+5 x2sets Leg Extensions 110x10x2 sets; 130x10x2 sets Walking Lunges- 55# on backx1 set x15 reps Core during some rests: Knee ups, hanging sit ups, lower back extensions. Today, I will lift chest @ home and go running outside :)...It's warmed up a lot here today!!

I am in a great mood today!! It's really been a wonderful wednesday and I can't wait for more!! The day started by getting my kids off to school!! YAY!! Then I watched a video on netflix "a case for Christ"...interesting stuff. Meanwhile I had tons of coffee and took care of my fun little Furball puppy! It's so fun having a real life stuffed animal, lol!! Next I got to chat with SWEET Shana!! She's kicking tail in her workouts and life~ I love it!! Last night I got in another good workout on my home gym...BTW- I added a picture to my blog from yesterday and figured I'd add it here too in case you missed it. Looks pretty good if you ask me ;) My workout went kinda like this- Bent over rows Snatches Inverted pull up and pull ups Knee ups Bicep curls DB shoulder raises mish mosh of boxing drills and hip mobility drills Ball Bounces (for hips) So today I've been diving into my "Education" Resolution and looking into different fitness associations and training programs. IDEA has some really good resources. I went ahead and created a profile there- I am a NESTA Certified trainer, but toying with the idea of getting certified by ACE or ACSM also....Another fun cert I'm looking into is http://www.combine360.com/CombineTraining Anyhow...Kids will be home soon. I gotta go!! -Michelle

Anyone who knows me knows I typically am all about getting out of the house to go workout at the gym.... Well, not right now! I don't wanna go anywhere! I am in hibernation mode. That's why I moved my gym from the garage into the living room. And I'm loving it!!!!

Last night, I got in a great chest wo with the hubby and finished it off with 20 mins on the bike. I did some ab stuff while I was riding to help be extra efficient :). Then we watched the BCS Championship...I really wanted Oregon to win...too bad!

Today school was canceled, so we've been home just hanging out. Travis car is done at the shop which will allow me to actually go somewhere tomorrow...not sure I will want to, but at least I can if need be, lol!

Hope you are able to hibernate a bit too!

Be a BEAR, M