BuffMother!

Here are my contest suits and me at 6 weeks out. I can see that I need to get practicing my posing and lean up a bit before the show. I like my suits and can’t wait for the contest!!!

I am so PUMPED!
-Michelle

One of my GREAT Leaders of BuffMother, Mrs. Ali Swanson has a side business of making braceltes:
http://www.swansonkids.com/bracelets.htm

Ali and I have teamed up and are now offering BuffMother Bracelets for sale!! Ali, was so sweet to make and give me one for Christmas…she is so sweet!!
I wear it all the time. It reminds me of all of you and my commitment to be Buff, not only for my self, for my family and in order to inspire others Mothers take care of their health.
I love my BuffMother! Bracelet!! Take a look:
http://michelleberger.com/bracelets.htm

And in other news….Jenn is now a featured Success Story on BuffMother.com. Please read her inpiring fitness journey
http://michelleberger.com/shellie.htm

Have a super weekend!!
Get Buff,
xoxoxo~
Michell

Well I got a BONUS workout of sorts yesterday…I was only planning to run, but DH wanted me to lift with him…so I did Smiling…I have a had time turning down an opportnity to work out with a HUNK!!

So this is how it went:
5:40pm arrive at gym- note that they now have a 2 hour limit to childcare…which is fine, I am never there longer than that anyway Smiling

r-bike 20 min…talked to a former client/personal trainer there she is going to compete an picks my brain constantly…and is very sweet about it
While waiting for DH to arrive,Run on treaddy:
intervals on odd mins starting at 3 min
9, 10, 10,11, 10, 9 for 2 min, 10, 11.5 and 11.5
my recovery was typically at 8mph

When I was done I was exhausted and the guy next to me said…”I thought your were going to run right off that thing, hee, hee” (he actullly said, hee, hee, LOL Smiling )

so then we lifted Shoulders:
Military machine:
40×10
50×10
60×10

Freemotion shoulder press
25×20
35×15
45×10

Shrugs on smith
90×10x3

a series of arnolds, and lateral raises
didn’t count just worked hard

bicep curls ez bar
close grip 50×10
wide grip- slow 40×10x2

free motion bicep curls
25×20-way too light
35×20-too light
45×10-hard!

So today is Chest/tri’s and intervals again… After my photoshoot, whoohooo!!!

-Michelle

Hi! Everyone, Hope you are having a super day…for me it is my MOM’s day
and I am catching up on “work”.

I have been working out hard and sticking to my plan, but being bad
about posting my workouts…please forgive me

Here is what I did this week so far:
Sunday Legs- back back
Monday Chest Tri’s run/bike intervals
Tuesday Shoulders, back, biceps, r-bike intervals plus steady state
for a total of 45 min…I thought I was going to die afte this!!

Wednesday: legs again…this went much better than Sunday’s workout

Squats
95×20x2
115×15x1
135×10x2

Smith Lunges
50×12x2
70×10x2

Butt Squats one set of 15 @70
Close stance smith squats one set of 20 @70

Walking lunges with 60# bar on back
set 1 24 total steps- then deadlifts with same wt 20 reps

2 sets bulgarians with 30’s- 8,6

set 2 30 total steps- then deadlifts with same wt 20 reps

abductor machine 60×10x2(2nd time with these)
adductor 30×15x1 (i never do these)

Calves
3 sets various machines wts and reps

Leg Press(new machine)
80×25 getting my feet wet here
120×25
180×20
trying to focus on my butt on these…I like this machine very easy on
my back

Then a set of knee extensions….then I saw one of my former clients
and started talking too much So then i decided I was done for the day.

Results: my butt is sore!! HOOORAY!!

Have a super day-
I have a run to do here in a bit.
-Michelle

We made it to the gym…despite the icy roads.

My DH and I worked legs together and I was a bit disappointed with my back. I have had issues with it since I had Gunner and it flares up at times. It has been bad since last Tuesday and I thought it would fare better today than it did.

Here are the results
Warm up r bike 10 min
Free motion Squat- 100,160×25 warm up
Squats-
45 warm up
95×12 felt great
135 1 rep-ouch

Leg Press
180×20
270×15x2

Smith Lunges
50×10x2

Knee Extension
80×15
90×15
110×10
120×10

Abductor(first time in years on this machine )
40×15
50×15x2

Ab machine
60×25
Kneeups
30

Calf Machine
150×20
250×20
340×20

I think that is it for my workout, here are my eats:
3 eggs whites (rare for me, usually whole eggs)
1cup brussel sprouts
3 cups popcorn (not the best choice for pre work out, but better than nothing)
workout
Brocolli
Chicken
applesauce
ww tortilla with pbj

Okay so not the best day on eats but that not bad either…I am a tish low on protien cals, but my tummy is still recovering from the flu. Add that to PMS and that explains the popcorn and pbj tortilla.

I am so ready for a great next week, let’s do it!!
-Michelle

My DH, Travis’ Birthday was yesterday!
I was so sick with the body flu yesterday, plus I was sore everywhere from all my workouts! It was not good. I am much, much better today.

The really bad thing is that I in a sense “wrecked” Travis’ birthday because of my sickness. I felt terrible, but we postponed the party to SAT. So hopefully he will feel like he got a bit of a Birthday.

Today I did go and workout and DH joined me for some of it

r-bike warm up
Shoulders
Shoulder press machine-
40 x 10 regular
40x 10 backwards
60 80 90 x10 regular

Barbell shoulder press
40×10
50×10x2

Lat machine
80,90,110×10

Free Motion Lat
80,80,90×10

EZ bar curls
40,50,50×10
free motion curls
25,35×10
concetration curls w/same machine
30×10
rotator cuff
10×10x2
Bent over lat raises
12.5×10x2

Cable curls (wide)
25, 30, 35×10

Then rode the upright bike for 10 min…didn’t want to wear myself down after being sick

Now I am going to get ready for a DATE!!! I am so excited!!
-Michelle

Alright!!! it is starting to get close to “CRUNCH” time for the contest….I know that every day I get more and more intense and nervous about it!!!

The last show I competed in was in July of 2004. I quit competing becuase of the “illegal substances” used by many of the athletes and realized I did not want to compete in that atmosphere.

Last year I was tempted to do many contests, but never “pulled the trigger” on actually entering a contest.

NOW!! This Southern States Classic on April 8th is my testing ground. I am excited at the possiblities and in the fact that it is a “NATURAL” contest. I am excited to see what the contest holds!!!

I am also so pumped that Shellie, my super friend and STUD of a client is going to be on stage with me!! She is has come so far and impresses me more everyday with her passion for fitness.

Another cool thing about the contest is that Laurie St. Michael, the Sales Manager at my new gym, FUSE. Is a super all star make-up, hair and Competition color SPECIALIST!!
She has tons of experience doing color for all the big name bodybuilders at the OLYMPIA and many other shows for Jan Tana…the leader in contest color. So she is going help do my color and maybe Shellie’s too!!

So lots of fun stuff to look forward to!

I also have to report that I had a great leg workout yesterday and chest/tri’s/bi’s and running today.

My eats have been not the best :(…this stomach flu and kid’s b-days have been testing on me. BUT- I will be strict from here on in!

7 weeks and counting!!!
Thanks for the constant source of motivation, I love you Gals.

My plan for the week!
#1- To get healthy!! I have been fighting this sinus gunk for the past 2 weeks…if my sinuses don’t stop it, I will have to go get antibiotics.

#2- To get some major work done on my website and my book

#3- to eat CLEAN…my being a bit sick and having birthday parties this week has made my eating a little less than great. It is crunchtime! 7 weeks to the contest, yippie

#4- fit in a spinning class this week, I am dying to kill my booty :0

Monday- Workout at 4 pm…do shoulders Back and intervals on bike
Tues- Workouts at 10 am ish…do Legs and maybe run a bit
Wed- workout at 10 ish…do chest tris and run or spin
Thurs- DH’s Birthday…play it by ear but DAY OFF most likely
Friday- do Back Bi’s and shoulders
Saturday- workout with DH…legs
Sunday- workout either at home…run or go to gym with DH

LOOKS good now to put it into action!!
-Michelle

Hi ya ….

I hope you are setting some time aside to rest a bit today, I have been all morning. I am also continuing to “feel” better little by little.
Gracie though is sick again today…poor thing

The birthday party went well the girls got…little bikes with training wheels, princess and tinkerbell suit cases, strawberry shortcake shoes, puzzels, play guitars, painting books, baby dolls and a few other litttle items. We had a good time!!!

Then last night Travis and I got to go on a date!! MAN I love him, I could spend every second of my life hanging out with him, we have so much fun together. His birthday is on Thursday and He will be 36…no one ever believes he is that old. I don’t believe it either!

So for today’s workout HMMMM…I think I will go running outside this afternoon and do some biceps and pull ups, abs and other junk. Probably no gym, but I love it there so maybe (if Gramma is up for watching the sick little GRACIE)

I am off to shower,
Have a relaxing day,
Michelle

I was sick yesterday along with my dear little Gracie…sort of a 24hour flu thing.

I am feeling much better today…I was able to sleep in a bit this morning and take my time getting to the gym. We got there at about noon. Then at the gym I had times where I had extreeeeem exhaustion….very weird for me.

But I had a great workout and know that tomorrow I will be at 100%!!!

Upright bike
8 min with 3 intervals
Run on treaddy
10 min with 4 intervals

Then back
warm up on lat pull machine
70×15
80×15
pull ups
med grip 10
wide grip 5
med grip 7
roman chair knee ups 40
free motion lat machine
60×15
70×10
80×4together,6 alternate, 7 alternate

Military
40×15 behind head
50×12 infront
50×10 behind

Rows free motion
70×10
80×10
90×10

Rear delt cable
low
10×10x2
middle
10×10x2

Cable row full rom with shoulder
60×10x2 middle
70×10x2 low

lateral raises
17.5×10
15×10
paired with upright monkey rows(thanks Juls)same weights

upright rows 17.5×10
Arnolds both arms together
27.5×6x2
one set of Hammer curls between

Bench knee ups to failure
15to each side/15 front/5 pike

Run on Treaddy
21 min total- some intervals at firts going from 8 to 9 mph
then 6 min steady at 9.5 mph recover for 2 min then one min at 11.5 and then cool down for 2 min

I feel relaxed and good about getting it done! Can you tell I am trying to make up for pizza and cake I ate last night??

MY weight is still 130, this amazes me because I am leaning up…I must be gaining some muscle, YIPPIE!! So, I will see. I do however have at least 2-3 pounds I have to drop before the contest, but being 7 weeks out, I am not worried about being able to do that. The only thing that makes me want to lean up sooner is out trip to Vegas March 4th(which is not set in stone yet Sad )

Soooooo Legs are tomorrow!! I love leg day

TGIF!!!
-Michelle

Hi ya everyone,
I am 2 months away from my contest and I am SO EXCITED.

I ordered my suits today and I sent in my entry! I am committed!!!

So with the excitement of my contest to stoke my workout fire I had a great day workout wise!!
Workout time NOON
warm up with 10 min of intervals on the r-bike-killer butt bike
Squats paired with calf press
45×10
95×10
135×10
155×10
155×8x2

Calf machine (free motion)
240×20
280×20
320×20
340×20

Smith Squats paired with smith lunges
10 reps at each weight
50
70
90×2sets

Dead lifts paired with sidey lying leg lifts
115×10x2sets narrow
115×10x2sets wide
15 leg lifts each side 4sets

Leg extensions paired with seated leg curls
90×10
120×10
125×10
135×10

leg curls
60×15
70×10
85×8x2

Then after lunch I went grocery shopping, ran errands came home and ran 3miles hard.

Tomorrow is Chest/Tri day

P.S.
Please take a look at my new feature page on CRITICAL BENCH!

Thanks MIKE!

-Michelle