Category Archives: hormonal timing

28 days of Christmas: Day 12

XMAS Day 12: I believe in the power of your hormones! I am actually obsessed with HORMONES, lol! HORMONES control EVERYTHING!! I track mine daily, I analyze others daily, I research them constantly and I believe hormones can make you fat and have the power to make you thin. This belief is what has led me to build the body that won 5 figure titles the year after having my 3 and 4 children after a c-section and what has keep me buff ever since! This belief is how my client gain GREAT results so very quickly, and this belief is what the HORMONAL TIMING program is all about.

Many of you are long time followers of BuffMother.com and know some about what I am talking about, but for those of you who do not, I encourage you to start by simply tracking your hormonal cycle. Day 1 is the first day of your period. Things you should note daily include your mood, appetite, energy level, motivation level, focus, stress level, strength, soreness, water retention (weight), pain, libido, etc… Even tracking for as little as one month WILL open your eyes to the affects your hormones have on EVERY aspect of your life.
As you track for 2 to 3 months patterns will emerge…you will see when you are just “off” or when you are “ON”, when you feel confident and days when you just want to hide in a cave, you will notice what days are GREAT for sex and what days you typically say NO WAY! KNOWING all of these things about yourself will open up a whole new understanding of how to plan your life, allow you to set realistic expectations for yourself on a day by day basis. WE as women are NOT the same on monthly cycle day 5 and cycle day 25! You must realize that!! And account for it in your life, your fitness, your diet and your supplementation.

So I implore you to start to chart NOW!!
And ladies that don’t have monthly periods~ if you have ovaries you still have a cycle~ chart your symptoms and you will “see” when your hormones are being nice and when they are being naughty đź‘ż

On to today~ Woohoo only 17 days left of our contest!!
And I am totally impressed with so many of YOUR Workouts!!  YOU ROCK!!!

Today is another LEG WORKOUT~ LET’s work it hard!! It’s the last Leg workout in PHASE 1…On MONDAY the workouts will change.  Strive to Lift heavier than last leg workout and give this one your all!!

and don’t forget to start tracking your HORMONES!! Here’s a handy chart for you!

http://buffmother.com/wp-content/uploads/2012/04/Hormonal-Timing-Chart.pdf

xoxo~

Michelle

SSS Week 04- MORE ON Buffing

 

MORE ON Buffing- “the first half of the month”- Sweet happiness –2 weeks…

Mindset
-Hit it hard –shoot for overall weight loss (chances are you are motivated and post boosting phase so you have lots of strength and energy)
-Return to a lower caloric intake- rapid weight loss level- 10x’s your goal weight is about right
-Be relentless in your workouts, hit them hard and intense

Basically- we all know that during the first half of the month our motivation are high, we are typically much more happy, focused, and often times more driven- feel thin, energized, fti, satisfied, etc…-this is when we often start new programs, shoot for higher goals and feel good about ourselves…AND knowing that it is our hormones triggering these positive thoughts and feelings, will allow us to capitalize even more on this happy time of the month–

SO! it is like very smart to push ourselves and plan to workout a ton and diet hard—your body will respond amazingly and you will see huge progress made during your buffing phase…During buffing we typically do what we planned and that is so gratifying and creates huge success.

HORMONAL TIMING takes this into account–you need plan on making progress during these 2 weeks…give it your all and expect to see results in all the ways you measure success.

NOW physically there is a ton of cool and not so cool things going on in our bodies during this time.

#1- your body is in a “catabolic” (breakdown) mode–you have less hormones in your system including estrogen, progesterone, and TESTOSTERONE….so we need to be aware of this and do what we can to protect our body from breaking down too much…HOW?

This is part of why we have less trouble than controlling our diets during PMS–our body doesn’t have any reason to preserve–so we see weight loss- HT uses this fact to your advantage—but, we don’t want to lose all the muscle we built during our boosting or get sick from a reduces immune function—so that’s why you need supplements.

Also it is mentally it is easier to do “cardio” during this phase so up the frequency of your cardio/interval workouts…maybe try a different workout split…think buffing your body—when you buff your car it takes a lot of movement and perfecting type moves…get the same attitude towards your workouts!

#2- Your body needs a caloric deficit to lose weight. Your metabolism is cranked up after your boosting phase and will respond to the quick cut in calories once you start buffing. Studies have shown that in just 2 weeks our body adjust and adapt to its caloric intake and activity level—so be focused and get all the weight loss you can in 2 weeks.

#3- Buffing has to have a strong MENTAL focus on the “perfect” diet and workout routine—you need to take time every day to plan your attack in order to keep your focus high . You need to have a couple more servings of green veggies, cutting your carbohydrate intake to the minimum. Keep in mind that this is just for 2 weeks and you can do anything for 2 weeks.

#4 Buffing is NOT a license to starve yourself—you still need to keep your protein levels high and be very smart to eat only nutrient dense foods tabs on yourself
You also need to make sure to keep fueling your workouts properly. You will not have good workouts if you are always in a fasted state. There are many advantages to doing cardio in a fasted state…and/or extending your fast during this phase.

#5 One final interesting finding is that during the second week of the month you will typically ovulate—this may be like a little mini pms time for you 1-3 days of lackluster performance and possible water weight gain. Be staunch through this and you will have 3-4 more good buffing days after it.

 

Happy Buffing~
Michelle

p.s. if you missed last week’s coaching on Boosting– check it out here~

http://buffmother.com/6716/lets-talk-about-hormones

Let’s talk about HORMONES! SSS Wk 03

SSS week 03- Let’s talk about HORMONES!

Boosting- “the second half of the month”- PMS –2 weeks…

Week #3 Coaching Session– all about “Boosting”

Mindset
-Maintain what you attained during buffing – try to keep the scale steady if you are shooting for overall weight loss (chances are you will gain a bit of weight, know that it is just water weight and will come off as soon as PMS is over—make sure to chart this info so that you can be aware—knowledge is powerful!!)
—if just shooting to build muscle allow yourself to gain up to 2-5 pounds (you will have to up your caloric intake more than just 300cals for this to happen)
-Return to a bit higher caloric intake- maintenance level
-Allow yourself a bit less of intensity and relax more during your workouts and overall

Basically- we all know that during the second half of the month our motivation levels drop, we are typically much more emotional, stressed, and often times slightly depressed- bloated, tired, crampy, gassy, full of pains, etc…-this is when we often “quit” or “give up”…BUT knowing that it is our hormones triggering these negative thoughts and feelings, will allow us to work through these tough patches–

SO! it is like we are fighting against ourselves if we plan to workout a ton and diet hard–it takes sheer guts to stick to our aspirations during this time of the month…THUS we typically fail to do what we planned and that compounds the stress and negative emotions.

HORMONAL TIMING takes this into account–you need plan on working out less, being less intense, being less likely to stick to your low calorie “perfect” diet, etc….

NOW physically there is a ton of cool and not so cool things going on in our bodies during this time.

#1- your body is in an “anabolic” (building) mode–you have more hormones in your system including estrogen, progesterone, and TESTOSTERONE….so why not use those hormones to BUILD yourself some fat burning muscles?

This is part of why we have such troubles controlling our diets during PMS–our body wants to build–so instead of totally fighting it- use it to your advantage–get aggressive on your lifting workouts and hit some PB’s (personal bests)–trust me you will!

Also it is mentally it is easier to lift than to do “cardio” during this phase so up the frequency of your lifting workouts…maybe try a bigger split…think boosting your metabolism by building your body into a fat burning machine, by building your muscles!

#2- Your body needs a break from its caloric deficit. Your metabolism will thank you. My goal in all of this is to be able to eat as much as I want and maintain my thin appearance and be comfortable and confident at all times. If you are constantly living on a low caloric intake your body adjusts and learns how to be efficient with its energy usage and soon your metabolism slows and over long periods of caloric deficits your body keeps chugging, but at the expense of your health. Your body will be not getting enough nutrients to fight off disease, properly recovery from just everyday life and will in essence eat itself. Malnutrition is very common among women—we are vain and would often times rather be thin than healthy. Just look at the incidence of osteoporosis—which is basically caused by malnutrition. Studies have shown that in just 2 weeks our body adjust and adapt to its caloric intake and activity level. Our body is an amazing machine and learns to function at optimal levels no matter what the conditions. This is called adaptation.

#3- Boosting is MENTAL break from the “perfect” diet and workout routine—you need to take an extra day off to relax. You need to have a couple more cheat meals and a few more treats. Think of Hormonal Timing as a long term solution, long term we all need to be able to live, laugh and love life!! SO why not do it when our bodies naturally want to relax more?

#4 Boosting is NOT a license to throw all diet and fitness out the window—you still need to keep tabs on yourself—keeping your caloric intakes reasonable and making sure to keep up with your workouts. You will not go forward if each time boosting rolls around you go completely backwards. There are many advantages to working out through pms…stress relief is the biggest one…also as I mentioned before muscle building and FAT BURNING is increased. So if you can manage to get in some good interval or cardio sessions they are very effective.

#5 one final interesting finding is that during the week prior to your period women burn up to 500 calories more each day—DUH? No wonder why we are so hungry during that time of the month! So know that if you can just make it through to the “other side” you will see the fruits of your labor.

Alright ladies you know the drill—ask away and I will do my best to answer any questions you have—and tomorrow we will dive into buffing a bit more—then from there we keep on learning—PLEASE, MAKE SURE TO BLOG YOUR JOURNEY and IF YOU HAVE QUESTIONS POST HERE, please don’t e-mail me or pm me, THAT WAY EVERYONE WHO HAS THE SAME QUESTION CAN LEARN THE ANSWER.

Keep on rockin’ this contest!! Man I can’t wait to see the results—

Love ya,
Michelle

Hormone SYMPTOMS

Check as many as may apply to describe what effects your hormones have on you.

Accident Prone Aggression & Violence Paranoia
Hyper sexual Are thirsty Asthma
Attempted Suicide Backache Bloating
Blurred Vision Boils Breast Engorgement
Breast Tenderness Bronchitis Bruises Easily
Capillary Fragility Child Abuse Cold Extremities
Cramps Weeping spells Dark circles under eyes
Depression Difficulty in Concentrating More frequent Diseases
Dry Hair Dry Skin Epilepsy
Excess use of alcohol Exhaustion-Mental/Physical Eye Irritation
Eye Puffiness Facial pallor Fainting Spells
Fatigue Feelings of being crazy Feelings of Panic
Flu & Cold Food Cravings Frequent Urination
Frustrations Fever Gall Bladder Symptoms
Gas Greasy Hair Hair Loss
Headaches Herpes Simplex No 1 Hoarseness
Hypoglycemic Hysteria Bladder infection
Infection Infertility Insomnia
Irritability Joint Inflammation Joint Muscle Pain
Lack of Appetite Leg & Muscle Cramps Lethargy
Lowered Libido Migraines Mood swings
Motor Coordination Poor Dream Recall Runny Eyes
Runny Nose Self Inflicted Injuries Sinusitis
Sleep Disturbances Slow Digestion Sore Throat
Spontaneous Abortion Stiffness Sudden Anger
Traction Upper Respiratory Problems Water Retention
Weight Gain White Spots in fingernails Nympho Mania
Vaginal hyper secretion Night Sweats Yeast infection
Flatulence Migrane Ovarian pain
Weight gain Feelings of Isolation Stress

Shine in 49: Day 18~ Confernence Call

Today’s Call is focused on Key MENTAL STEPS of my Transformation-

1.Belief and REVENGE!
2.Who am I?
3.High Expectations
4.NO EXCUSES!
5.Eureka!!

You can download an listen here if you missed the call: http://rs1035.freeconferencecall.com/fcc/cgi-bin/share.mp3/7127757100-675377-11.mp3

1-Belief and REVENGE-

•Staring at my flabby tummy
•RATIONAL~ Scientific
•EMOTION
•Prove them all wrong!
•I got mad~ at the world and at myself!
•I wanted REVENGE!

2-Who AM I?

•In the process of Motherhood,  I got lost
•Mommy clothes, mommy activities, mommy thoughts…no MICHELLE
•Who WAS I?
•I thought back to when I was 18….
•I was a competitor, I am a competitor
•I had to deliberately invest in myself again

3-High EXPECTATIONS-

•I refuse to “settle”
•I refuse to allow my past to dictate my future
•I want to succeed
•I want to excel
•I want to lead by example
•I set HIGH GOALS and Continue to set higher ones

4-No EXCUSES-

•How do you find time?
•I’m injured or have a bad back or knee
•My kids don’t like the gym
•I don’t have the energy
•I don’t have any money
•NO EXCUSES!
•Just do it!

 

5-Eureka “HORMONES”-

Eureka-Hormones are the missing ingredient!

•2004- Hormonal Timing was born.
•Michelle went on to become the only woman in history to have 4 children and win 5 NPC figure titles all within 5 years!
•2005- buffmother.com was launched to offer hope and inspiration to every woman in the world. (Team BuffMother! 4000 members strong)
•Michelle is now on a Mission to share her discovery with every woman!
•Hormonal Timing is the missing ingredient for women to be consistently successful in their fitness quest. It is truly revolutionary.
•There has never been an exercise and nutritional system that works in sync with a woman’s monthly cycle like the Hormonal Timing system.

Just the basics of How it works:

•Two distinct phases of their monthly cycle…the first half (good time) and the second half (pms time). (buffing and boosting)
•HT synchronizes a woman’s workout, diet, supplementation routine with these 2 distinct monthly environments.
•Optimal hormonal conditions are capitalized on during each of the phases to burn fat and transform the body.
•Women will get in sync with their bodies and be able to overcome the mental  and physical obstacles that sabotaged their success in the past.

Hormones~ Track ’em : Shine in 49 day 8

Hormones ~ Start Tracking Today!

Hormonal Timing Chart (from my book “Hormonal Timing: Female Fitness Evolved”)

I believe in the power of your Hormones!

  • I am actually obsessed with HORMONES, lol! HORMONES control EVERYTHING!!
  • I track mine daily,
  • I analyze other’s daily,
  • I research them constantly and
  • I believe hormones can make you fat and
  • HORMONES have the power to make you thin.

This belief is what has led me to build the body that won 5 figure titles
the year after having my 3 and 4 children after a c-section and what has keep me
buff ever since! This belief is how my clients gain GREAT results so very
quickly, and this belief is what the HORMONAL TIMING program is all about.
Many of you who’ve read my blog or books (know some about what I am
talking about, but for those of you who do not, I encourage you to start by
simply tracking your hormonal cycle.

Hormonal Timing Chart (from my book “Hormonal Timing: Female Fitness Evolved”)

Cycle Day 1 is the first day of your period. Things you should note daily
include :

  • Weight
  • mood
  • appetite
  • energy level
  • motivation level
  • focus
  • stress level
  • strength
  • soreness
  • water retention (bloat)
  • pain
  • libido
  • etc…

Tracking for as little as one month WILL open your eyes to the affects your
hormones have on EVERY aspect of your life.

As you track for 2 to 3 months patterns will emerge…you will see when
you are just “off” or when you are “ON”, when you feel confident and days when
you just want to hide in a cave, you will notice what days are GREAT for sex and
what days you typically say NO WAY!

KNOWING all of these things about yourself
will open up a whole new understanding of how to plan your life, allow
you to set realistic expectations for yourself on a day by day basis. WE as
women are NOT the same on monthly cycle day 5 and cycle day 25! You must realize
that!! And account for it in your life, your fitness, your diet and your
supplementation.

You may just “UN-Mask your inner person~~ Who are you REALLY?”

So I implore to you….Start charting NOW!!

Hormonal Timing Chart (from my book “Hormonal Timing: Female Fitness Evolved”)

 

And for you sweet young ladies that don’t have monthly periods~ if you
have ovaries you still have a cycle~ chart your symptoms and you will “see”
when your hormones are being nice and when they are being naughty

 

On to today~

We are on Day 8- of our contest- it’s a Scheduled  UPPER BODY, ABS and INTERVALS Day!

FYI~I am totally impressed with the way you all have attacked your YOUR
week 1 Workouts!! YOU are off to an impressive start- let’s keep
that focus and FIRE for the entire  remaining 6 weeks!!!

Start tracking your HORMONES today!!!!

Your soon to be your Shining BRIGHT friend,

xoxo~
Michelle

P.S. Your workouts for today

Day 8- Mon-Repeat Day 1= Upper body, Intervals and ABS

Sizzlin' in 6 day 12~ Buffing Begins!

HI!! It’s Day 12 and time for LEGS once again– we are going to do the same workout we did on Day 9 ( www.blog.buffmother.com/s6day9 ) . It’s the LAST time you are going to do this workout during the contest….MAKE IT COUNT!!

Well Yesterday, my 11th day of “Sizzlin’ in 6” was a great one!!…my brain is finally working and I am motivation is HIGH.  It was cycle day 5 and time to BUFF my body!!! I am going to keep taking creatine through this buffing phase~ my weight is 128.   Buffing began with a GREAT leg workout~ yay!

warm up- Rbike 10 mins

Squats
45×10
95×10
95×10
115x10x2 sets

Sissy squats
3 sets of about 20 reps

paired with Dead Lifts
45×10
65×10+10conventional x 3 sets

45 degree hack- 2 sets High reps low weight- just machine
paired with Seated Calf raises
95x10x2 sets…started cramping here.  I took Creatine pre-workout and I do better taking it post workout due to cramping.  I need to remember that!

Smith lunges
50×10
70x10x3 sets

paired wit Butt Squats
50×10
70x10x3
in between set here I did some abs on a decline bench- it irritated my back, so I had to take it easy the rest of my workout

Knee extensions
110×10
150x8x2
130×10

leg curls
70×10- my lower back hurt on these…so I called it quits.

Oh and here’s a quick summary of Wed’s- Chest, tri workout:
warm up bike and some chest press
Bench- I did a pyramid-
45×20
95×10
115×8
125×5
125×6
115×10
95×10

other exercises:
Incline hammer strength machine
Incline Flys
Skull Crushers
ABS

I also got to spend some time relaxing outside and watched some more of “24” we are now on season 3 :).  It was a GOOD DAY!!

I’ll be back to post about today in a bit~ it’s FRIENDLY FRIDAY!! REMEMBER TO BE FRIENDLY TODAY!!!

your friend,

Michelle

p.s. if you are wondering here is a video of  BUTT SQUATS~

Hormones ~(S6~ Day 3)

Hormones ~ Start Tracking Today!

I believe in the power of your Hormones!

  • I am actually obsessed with HORMONES, lol! HORMONES control EVERYTHING!!
  • I track mine daily,
  • I analyze other’s daily,
  • I research them constantly and
  • I believe hormones can make you fat and
  • HORMONES have the power to make you thin.

This belief is what has led me to build the body that won 5 figure titles
the year after having my 3 and 4 children after a c-section and what has keep me
buff ever since! This belief is how my clients gain GREAT results so very
quickly, and this belief is what the HORMONAL TIMING program is all about.


Many of you who’ve read my blog or books (
http://www.buffmother.com/store/book-special.html) know some about what I am
talking about, but for those of you who do not, I encourage you to start by
simply tracking your hormonal cycle.

Cycle Day 1 is the first day of your period. Things you should note daily
include :

  • Weight
  • mood
  • appetite
  • energy level
  • motivation level
  • focus
  • stress level
  • strength
  • soreness
  • water retention (bloat)
  • pain
  • libido
  • etc…

Tracking for as little as one month WILL open your eyes to the affects your
hormones have on EVERY aspect of your life.

As you track for 2 to 3 months patterns will emerge…you will see when
you are just “off” or when you are “ON”, when you feel confident and days when
you just want to hide in a cave, you will notice what days are GREAT for sex and
what days you typically say NO WAY!

KNOWING all of these things about yourself
will open up a whole new understanding of how to plan your life, allow
you to set realistic expectations for yourself on a day by day basis. WE as
women are NOT the same on monthly cycle day 5 and cycle day 25! You must realize
that!! And account for it in your life, your fitness, your diet and your
supplementation.

 

So I implore to you….Start charting NOW!!

 

And for you sweet young ladies that don’t have monthly periods~ if you
have ovaries you still have a cycle~ chart your symptoms and you will “see”
when your hormones are being nice and when they are being naughty

 

On to today~

We are on Day 3- of our contest- it’s a Scheduled Rest Day! However if you
don’t feel that you need it…you can always do an interval/cardio workout or a
fun activity like a fitness class or playing a game of tennis. If you do exercise keep in
mind that you have another UPPER BODY, ABS and Interval workout on tap for Day 4.

 

FYI~I am totally impressed with the way you all have attacked your YOUR
day 1 & 2 Workouts!! YOU are off to an impressive start- let’s keep
that focus and FIRE for the entire 6 weeks!!!

Start tracking your HORMONES today!!!!

Your soon to be your Sizzlin’ HOT friend,

xoxo~
Michelle

P.S. Your workouts for the next 2 days…

Day 3- Wednesday-Off day

Day 4- Thursday-Repeat Day 1= Upper body, Intervals and ABS

FREE BuffMother! Gathering- November 11-13th, 2010

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http-equiv=”content-type”>

FREE BuffMother! Gathering- November 11-13th, 2010

Don’t miss out on this chance to train with, socialize with
and learn from some of the most amazing women
on this planet- TEAM BuffMother!

Dates:
November Thurs. the 11th, Fri. the 12th and Saturday the 13th- the main gathering
is on the 13th @ noon.
We’d love for you to come the entire 3 days weekend, but understand if
you can only come 1 or 2 days.

The
Main EVENT- free for all…open to all women!!:

When: Saturday November 13 @ Noon

Where: Pleasanton, CA
Marriott

How: Dressed casual eager to
learn and inspired

Why: You deserve it!! And it is
FREE!!!

For more info email Teresa Williams class=”liinternal”>teresaew@sbcglobal.net

alt=”” height=”569″ width=”591″/>

Hotel:
Marriott of Pleasanton, CA-

class=”liexternal”>http://marriottpleasanton.com/location.htm

For a discounted rate please book under “BuffMother”

TEAM
BuffMother! Events:

All Team BuffMother! members staying at the hotel for the
weekend will be meeting up for FUN informative
FREE Team BuffMother sessions  and events starting Thursday
afternoon thru Saturday.
In the evenings of the 11th, 12th and 13th we will gather for dinner
and even dancing afterward!!

PLUS….**PHOTO-SHOOTS!!** are open to anyone
interested~!!
The GREAT class=”liexternal”>Emily McArthur will be
traveling with Michelle to California!!
Don’t miss your opportunity to have a personal professional photo-shoot
while you are in California!!! MORE
INFO HERE!!

 

Hormones control everything!

I had just given birth to twins by C-section… My body was stretched out, fat, and disgusting! The following program is designed specifically for women who are fighting the hormone battle while trying to get fit! Take control now, right here!

By: BuffMother

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Are Your HORMONES Keeping You FAT?
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Over the past 5 years I’ve experimented with a training strategy designed for women only. My goal was to create the fastest possible method for women to achieve radical physical transformation. I believed the key was to capitalize on the positive effects of our hormonal fluctuations while also diminishing the negative effects.

I used myself as my first test patient. I had just given birth to twins by C-section which were my 3rd and 4th babies in less than 4 years. My body was stretched out, fat, depleted in every way and just plain disgusting.

At the time, I just wanted to see radical transformation in my body. I had no idea that I was on the verge of discovering something that would change the lives of thousands of women. To make a long story short, my body transformed radically by using what I now call Hormonal Timing .

bodybuilding.com bodybuilding.com
+ Click To Enlarge.
Michelle Berger’s Transformation.

 

I began designing custom Hormonal Timing programs for women online. I charged $1200.00 for an 8 week program. It wasn’t long before I was sold out! I simply didn’t have time to take on any more clients. The results my clients were experiencing were amazing and I soon realized that I had to develop a way to share this amazing program with every woman in the world, so I wrote a book!

Here is an excerpt from “Hormonal Timing: Female Fitness Evolved” by BuffMother!

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Hormonal Timing:
Female Fitness Evolved By BuffMother!
Author Michelle Berger

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Foundation #1:
Realize That You Are in a Battle!

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I’m sure you’ve felt it: that sudden lack of ambition that just seems to overcome you. You might say, “This time I’m going to stick to my plan!” And you do for a while, but then you suddenly realize that you’ve been slacking for the last 5 days! What happened? You then blame yourself thinking, “I don’t have any self-discipline, self-control, motivation, etc…” You feel guilty about your lack of willpower.

Maybe you feel like you’re close to reaching your goals but just can’t quite get there. You work so hard but when you look in the mirror you are always disappointed! You constantly ask yourself, “What am I doing wrong”? What am I missing?!?

The fact is the vast majority of us have a personal battle going on inside. It may be about your diet, exercise habits, smoking, drinking, scale/weight, dress size, etc.

Every woman’s battle is unique but while we fight against all these “visible enemies,” an invisible enemy comes along and defeats us. It’s our HORMONES! Our hormones are the invisible enemy, and it’s time that we learn how to fight back.

“Millions of women fail to reach their diet and fitness goals simply due to their hormones.” This affliction is called Hormone-Induced Failure (HIF) and it will sabotage your success unless you’re prepared. I believe that HIF is a huge problem in America!

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arrow Are You A Victim Of HIF: Hormone-Induced Failure?

    • Are you a habitual yo-yo dieter?
    • Do you periodically suffer from uncontrollable cravings that sabotage your efforts to lose weight?
    • Do you start exercise programs and then quit for no apparent reason?
    • Do you ever suffer sudden weight gain that makes you want to quit trying?
    • Do you catch yourself saying things like, “I have no willpower” or “I’m just not motivated…”?

Answer these 4 questions to find out if you have Hormone-Induced Failure:

In my experience, most women answer yes to many of the above questions. Most women blame themselves but YOU must understand, IT’S NOT YOUR FAULT!!

Hormone-Induced Failure (HIF) is to blame!!

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Hormones Control Your Diet & Fitness Success!
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FACT: Your appetite, cravings, motivation level, mood, energy level, water weight, belly bloat and metabolism are controlled by your hormones!

Hormones control:

 

  • Appetite/ junk food cravings
  • Motivation level/mood
  • Energy level
  • Water weight gain/belly bloat
  • Metabolism
  • ETC…

 

 

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arrow Hormones Control Your Appetite (Junk Food Cravings):
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Do you have those days when you just wanna eat? I mean really “pig out,” on things like doughnuts, cookies, chips, chocolate, etc? It is a sad-but-true fact that our hormones cause us to DESIRE these items.

Our Hormones Cause These Desires.

 

Specifically during the time of the month when your concentrations of hormones are at their highest, you will desire quick easy sources of carbohydrates (carbs), the easiest source being junk food. These carbs spike the secretion of serotonin, your “feel good” hormone so-too-often you find your cravings seem out of control.

What can you do to avoid this? Simply, having a plan to eat enough healthy carbs really helps keep your cravings under control, and supplementing your diet with the proper vitamins and nutrients can help your cravings diminish.

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arrow Hormones Control Your Motivation Level & Mood (Mentality)!
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The psychological affects of hormones are well documented. According to the Mayo Clinic, there are many symptoms of hormone imbalances including anger, low self-esteem, difficulty concentrating, irritability, tension and more. An imbalance in hormone levels may cause you to feel sad, lonely, apathetic, self-critical, and unsure of yourself. Just a little bit of being “down” can wreak havoc on your diet and fitness efforts.

My motivation to accomplish anything, especially anything hard, often disappears during the second half of my cycle. When I hit day 22 of my cycle, my reason behind working out or dieting gets lost. I say to myself, “Why am I doing this? I don’t want to!” I also find myself taking less time out for my other needs.

Even simple things like doing my hair, nails, shaving, and putting on make up, become difficult and a pain. Personally, I was never a consistent exerciser until I was aware of my own hormonal lack of motivation, or HIF, and took action against it.

On the positive side of things, the instant your hormones drop, signaling your body to menstruate, your motivation will begin to rise again… and after a couple days you will feel powerful and ready to conquer mountains. This powerful feeling typically continues until a few days after ovulation and when you will feel the “lazy bug” hit again.

This is when you may fall off your fitness/diet program. Time and time again I have had clients, friends and family who literally “fall off the face of the earth” at this high hormone time of the month. This is classic Hormone Induced Failure (HIF).

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arrow Hormones Control Your Energy Level & Sleep Patterns:
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Do you have days where you are just dragging, limp and lifeless? Yet you can’t figure out why? Hormones control your energy levels. Based upon the balance of your hormones in your body your energy levels may be high or low.

Each month, energy levels rise and fall according to the balance of estrogen, progesterone and testosterone in your system. If a you are unaware of this cycle when you hit a low energy phase you may think you are just being wimpy, not eating enough, getting sick, etc. BUT, if you know that your low energy is caused by your hormones you will be able to utilize my program to prevent these low-energy days, or at least get through them without beating yourself up about it and losing all momentum. You will be able to honestly tell yourself, I am tired just because of my hormones and tomorrow I will be fine.

As your hormone levels rise toward the end of each month, your sleep may be disturbed, causing energy during the day to be scarce. Often times simply allowing yourself more rest or a nap during this time of the month is all you need to be happier, healthier, and consistent in your fitness efforts.

Conversely, after your period is over and through the remainder of the first part of each monthly cycle, your energy levels are high, you sleep deep, and have energy to accomplish your objectives.

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arrow Hormones Control Water Weight Gain And Belly Bloat:
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Oh man! This can be bad!! As a woman, the scale is not your friend for several days of the month. No matter how perfect you may be in your diet and exercise, the scale has a mind of its own when hormones run high.

Your rising hormone levels will cause you to retain water toward the end of each monthly cycle. This is part of why you appear “soft” in comparison to a man. Your natural sex hormones help keep your skin full and plump, which is all fine and dandy, until it holds onto 3 pounds more than just the day earlier and fluffs you up so much that your pants don’t button!

Water retention doesn’t just happen in one localized part of your body – it affects your face, hands, feet, belly, butt, etc. Another nasty result of water retention is that our cellulite looks even more dramatic at this time of the month. I point out to my clients that I can actually “see” the hormones in them – it is visible as ripples due to hormone metabolites (toxins), especially in the hips, legs and abdomen.

As you become leaner, you will experience greater water weight fluctuations because muscle cells hold a lot more water than fat cells. Don’t lose heart when this happens!! It is actually a good sign that you are headed in the right direction with your body composition.

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arrow Hormones Control Your Metabolism:

As you go through the month, your hormones effect your metabolism (the rate at which your body burns calories). Documented studies show you can actually burn up to an extra 500 calories per day during the week prior to your period. NO WONDER you feel like you want to eat everything in sight!

Related Calorie Articles:

Your body is telling you that you need the extra energy. Why then do you feel horribly guilty if you eat a bit more? Probably because you are already bloated and feel frustrated, so eating extra food seems like the worst thing to do.

Don’t let guilt turn your fitness quest upside down. Accept that fact that you may need a few more calories right now, plan for that, and enjoy your indulgence. This will enable you to end the cycle of guilty binges and emotional eating before they start. As a result you will build your fitness momentum instead of quitting due to Hormone Induced Failure!

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arrow Hormones Control Many Other Aspects That Affect Your Body & Life:
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The list of other ways hormones affect you is long but here are a few: digestive issues, allergies, etc. I’ve personally been concerned about these symptoms from time to time. However after, I connected these symptoms to my hormones, I was free from worry because I knew, “It’s just my hormones.”

Michelle BuffMother Berger
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Author, Michelle “BuffMother” Berger.

Every woman is a bit different in regards to her biggest hormonal struggle. But no matter what, there are effects from your hormones–good ones and bad ones–and they must be considered in your diet and fitness program.

The key point to know is that there are nutrients, mental strategies, and physical fitness/diet applications that will help prevent or minimize the bad effects and allow you to capitalize on the good effects.

As you apply the diet, exercise and supplementation principles of my program you will establish consistency which will lead to progressively gaining momentum month after month. This massive momentum will allow you to realize your full potential and live a fuller, less stressful life.

Related Stress Articles:

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Dr. Lisa Staudt’s Hormonal Timing Testimony
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This woman knows how to hit it hard and be a success in whatever she does. From the moment I met Lisa through www.BuffMother.com, I have been captivated by her determination to LIVE life to its fullest. She successfully juggled her career as a chiropractor, and job as a mother of 3 young children while training hard for her first figure contest last fall. She won that contest and is looking forward to more wins in 2008!

bodybuilding.com bodybuilding.com
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Dr. Lisa Staudt.

 

I know Lisa will accomplish her goals because she stays positive and always gets it done! Lisa has an amazing view of how my program will change the world of women’s fitness:

“I think [this program] (HT) could be a major breakthrough for women’s fitness. I love it!! When I first read about it, I thought “this is so cool, it really makes sense.” As a chiropractor, I’ve taken seminars and studied a lot on the female hormones, cycles and nutrition.

I think the key point to this program is that your workouts change as you are going through hormonal fluctuations in your cycle. The second half of the month can be a time of stress, increased emotions, depressed feelings, bloating, pain, etc. So having a workout that is less intense and being able to eat more calories just makes sense! Personally [this program] has helped me establish consistency. The coolest part is that HT is a long term plan, something I will do for life!!”

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How Does Hormonal Timing work?
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    • This program will harness the power of your natural hormones to create dramatic changes in your body and your mind.

 

    • The program’s diet will show you what to eat and when to eat it. Success revolves around your monthly cycle: Timing is critical!

 

  • The program’s exercise philosophy will teach you when, how and why to exercise according to your cycle. Believe it or not, there are certain times during your cycle when the most effective thing to do is rest. This results in massive momentum which is the key to experiencing radical physical changes

 

  • The Hormonal Timing Pill uses next generation technology formulated for women only. This pill gives your body what it needs when it needs it according to your specific monthly cycle. Your body changes throughout the month and so should your supplementation! I experimented with different formulations for nearly 4 years until I was happy with the results! Your body will be supported every month as it becomes accustomed to this product.

 

  • It’s time to raise your expectations of what you think is possible! The past doesn’t matter. The above program will give you the power to create your best body ever, but it’s up to you to make it happen!

Are you ready to get started on your own path to success?

For more information on how to use your natural hormones to create dramatic physical and mental changes, please visit www.BuffMother.com.

 


 

"Sexy in 70" (SX70)- Phase 1 workouts

Sexy in 70 Phase 1 workouts~

During this contest I’ll be providing you workout plans every 2 weeks for a total of 5 phases. The first 2 phases (4 weeks) are about gaining MOMENTUM!!  If you workout MORE than you don’t workout you will be successful.  your goal during this time is to workout 4 days a week.  We are going to get you in shape to really get in shape the following 6 weeks!!

The Phase 1 workout plan is SIMPLE …

..It’s

4 workouts a week with

4 main exercises +

4 others (3 abs + 1 burn-out) per workout

Lot’s of 4’s~ LOL!

Phase 1

SX70

Just 4 days!

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1 Upper Body

ABS Intervals

Lift Lower Body

Intervals

OFF Upper Body

ABS Intervals

Active rest- Walk dog? Lift Lower Body

Intervals

OFF
Week 2 Upper Body

ABS Intervals

Lift Lower Body

Intervals

OFF Upper Body

ABS Intervals

Active rest- Walk dog? Lift Lower Body

Intervals

OFF

“Sexy in 70” Workout Log~Phase 1 ( the first 2 weeks)

Exercise
DATE
Leg Day
set 1
set2
set 3
set1
set 2
set 3
10 min
Warm up
#1
Squats
lbs.
3×10(buffing); 3×6 (boosting)
reps.
abs
between sets of squats
2sets
#2
Dead Lifts
lbs.
3×10(buffing); 3×6 (boosting)
reps
abs
between sets of dead lifts
2sets
#3
Leg Extensions
lbs.
3×10(buffing); 3×6 (boosting)
reps.
abs
between sets of leg extensions
2sets
#4
Leg Curls
lbs.
3×10(buffing); 3×6 (boosting)
reps
abs
between sets of leg curls
2sets
BURN
Walking Lunges
lbs.
OUT!
2x30steps
reps.
bonus
lbs.
reps.
bonus
lbs.
reps
Exercise
DATE
Upper body Day
set 1
set2
set 3
set1
set 2
set 3
10 min
Warm up
#1
Bench/Chest Press
lbs.
3×10(buffing); 3×6 (boosting)
reps.
abs
between sets of bench
2sets
#2
Pull ups
lbs.
3×10(buffing); 3×6 (boosting)
reps.
abs
between sets of pull ups
2sets
#3
Flys
lbs.
3×10(buffing); 3×6 (boosting)
reps.
abs
between sets of Flys
2sets
#4
Rows
lbs.
3×10(buffing); 3×6 (boosting)
reps.
abs
between sets of Rows
2sets
BURN
Push ups
OUT!
2x15reps or failure
reps.
bonus
lbs.
reps.
bonus
lbs.
reps.
20 min
INTERVALS
Hormonal Timing Adaptations:
BUFFING PACE- Continual motion, keep hear rate high. Do a set of lifting, a set of abs, a set of lifting, etc…Little to no rest–FAST EXERCISE, but keep it as heavy as you can.  Challenge= CHANGE
BOOSTING PACE- More relaxed but heavier.  Do a set of lifting, followed by a short set of abs, plus take 1 min of rest, then do your next set of lifting…RECOVER between lifting sets and CHALLENGE yourself to lift heavy!
Abs ideas= knee ups on bench, vacuums, cats/dogs, walking/standing high knees, abs on  a ball, crunches, decline cruches, ab machines, etc…