Listening to you favorite tunes is great for your MOJO. Research shows that exercisers who listen to music workout at a faster pace and for a longer duration.
About Michelle Berger, BuffMother!
Michelle Berger is the founder of www.BuffMother.com and creator of www.TeamBuffMother.com She is lovingly referred to as BuffMother by her family, friends, clients and online followers and teammates. Michelle’s body had been ravaged by having 4 kids in just 4 years, including twins via a c-section, yet 1 year later she was able to win 5 NPC figure competition titles and went on to compete at the National level. Stunned by her own transformation, She wanted to scream from the rooftops that the forever doom of a “MOMMY body” was a LIE!! With her best body ever AFTER having kids, Michelle wanted every help every woman in the world know the joy of being fit, healthy, strong and loved!! BuffMother, Michelle Berger, wanted to give women hope!
In January of 2005 she started a website: www.BuffMother.com in order to reach the world. Michelle quickly become one of the world’s top fitness gurus and a highly sought after online trainer. The program she created, follows and teaches is called Hormonal Timing. It specifically addresses the unique stumbling blocks women face in their fitness and diet quest. Michelle studied Exercise Science and Nutrition at NDSU and felt there was a missing piece in traditional training protocols. Hormones were and are still vastly ignored by most personal trainers. That’s why Michelle created “Hormonal Timing” a program that equips women to work with their natural hormonal cycle to attain accelerated results in their diet and fitness program. Through this unique training system, Michelle has helped transform the bodies of thousands of mothers. BuffMother’s books “Hormonal Timing” and “After Baby Abs” quickly become bestsellers and led Michelle to become a star of her own infomercial about the unique training program. Michelle has also been a model for many years enjoys producing videos for her YouTube channel and most recently acted in her first movie!
Michelle’s proudest accomplishment is that she’s been able to stay consistent and balanced in her life through all the chaos of motherhood and entrepreneurship. She’s been happily married to her husband Travis for nearly 22 years. Their children ages 15, 13, 12 and 12 are all very fit, healthy and smart, like their Mom. Over the past 11 years this BUFFMOTHER has truly lead by example in having a dream body, a dream life and has created a healthy legacy!
I am a born again believer in Jesus Christ. He is my strength and my salvation. I owe who I am entirely to HIM!!
I have a GREAT life and I owe my peace, success and happiness to GOD. I was born again young and grew up in a Christian home, searched out and married a Christian man and now live am raising a Christian Family. I don’t understand what life would be like without Jesus Christ, nor do I want to.
I believe that God has called me to inspire women, especially mothers to BELIEVE that they are in control of their bodies, lives and the legacies they leave to their children. I have a huge unyielding passion to use my knowledge and personal fitness success to reach millions of women and be a shining “light in the darkness” for Jesus.
If you would like to know more about how to have a personal relationship with Jesus Christ, I would love to correspond with you. Please e-mail me : firstname.lastname@example.org
Here are a few Christian books that have touched me deeply in recent years:
The Prayer of Jabez by Bruce Wilkinson
Power of a Praying Wife by Stormie Omartian
Reduce Me To Love by Joyce Meyer
Thanks so much for reading this,
God Bless YOU!
My Workout Routine & Diet
Typical workout week:
Monday– Lift Lower Body, Abs, 20min steady cardio
Tuesday– Back/Shoulders/Bi’s, Intervals
Wednesday– Chest/tri’s, Intervals, Abs
Thursday– Lift Lower Body, Abs
Friday– Back/Shoulders/Bi’s, Intervals
Saturday– Chest/tri’s, Intervals, 20min steady cardio, Abs
My DIET BASICS The BuffMother!5-4-3-2-1 Diet
5- Protein servings of approximately 20g each (palm size, 100 cal)
4-Carbohydrate Servings of approximately 20g each (fist size,100 cal)
3- Fat servings (ex. 1Tbs salad dressing, 1 slice cheese,100cal)
2-3 Greens as large portions as you desire ( green salad, broccoli, green beans)
1 Optional Treat (approx 100 calories of whatever you want)
11 Water servings (8 oz)- at least
As you go through your day to keep track of what you’ve had; this is your gaining muscle/losing fat diet the most important components are protein and water. Focus on these the most. If you are severely hungry add more greens and/or protein.
Sample day: (I made this to revolve around y working out in around 10 am)
8-9 am Pre-workout meal- 1 Sweet Angel Protein shake in water, small bowl(1/2 serving) of oatmeal, Energy Angel PRE WORKOUT, Omega Angel and Slim Angel, 1 water = 1P, 1C, 2W
10 am Workout- drink water
11 am post workout breakfast- Omega Angel, Vital Angel and Slim Angel; 1 banana two-three whole eggs = 1P, 1C, 1F, 2W
Late Lunch- 4 oz. Honey turkey on 2 slices of whole wheat bread, water= 1P, 1C, 1W
4 pm Snack- 1 cup cucumber, nuts = 1G, 1F, 1W
7:00pm Supper- 1 large green salad w/grilled steak and ranch dressing= 1 P, 1C, 1G, 1F, 1W
9:30 pm Snack- Pure Angel supplement and 4oz chicken breast and treat= 1P, 1T, Water
Chicken, turkey, sweet angel, orange roughy, haddock, salmon, tuna, crab, shrimp, steak, ground beef, ham, eggs, whey protein, protein bar, etc.
Oatmeal, Barley, Brown rice, whole wheat bread, Sweet potato, yam, squash, carrots, baked beans, corn, blue berries, strawberries, fruit, yogurt(the only dairy allowed fat free/ sugar free), juice
Nuts, Olives, butter, salad dressing, artichokes, oil
Broccoli, asparagus, romaine lettuce, spinach celery, carrots, green beans, peppers, mushrooms, peas, tomatoes, cabbage, celery, zucchini, cucumber, onion, brussel sprouts, etc.
Cookie, red wine, beer, ice cream, popcorn, chips cake, etc…
Quick meal ideas: Vanilla protein and OJ, Coffee w/ vanilla protein, cheese on rice crackers, Nuts and deli meat, Sweet Angel Protein shake in water, Atkins bar.
Water- any non-caffinated non-sugared drink can count as water
Try to stay away from juice because it counts as a Carb
If you drink at all I want you to limit your alcohol to 1 night a week.
But I do highly encourage you to vary your protein choices. My daily goal is to have 1serving of fish, one of eggs, one of poultry, one of red meat and one of whey. Variety is great. The same thing goes for you veggie and carb choices.
Please comment for your accountability~ stay focused…29 days left to get FIT!!!
BuffMother, Michelle Berger
The Key to your Motivation is to Encourage others!