Category Archives: Supplements


3 common joint problems: arthritis, tendinitis and bursitis

Michelle “BuffMother” Berger coaches you on 3 common joint problems: arthritis, tendinitis and bursitis

Do you suffer from any of these?  Any tips??

Please share your story and info!


Value your Muscle!! ~Shine in 49: Day27

Value Yourself and Your Muscle

What does it all boil down to? Valuing our health vs. Neglecting it: As women we seem to often times be selfless, giving, giving, giving… often times forgetting that we need to take care of ourselves, so that we can continue to bless those we love.

I am a prime example of this as a mother neglecting myself was a BAD HABIT. My eating, my dietary needs and my workouts used to have to fit in as an extra around the rest of my life. Only when I changed the value I put on my heath did I realize my true potential in life.

A big part of the process to learn to value my health, was for me learning to value my muscle mass. For years I had taken my metabolism and figure for granted… that is until it was GONE!! I realized muscle, was the key to so many aspects of my well being. Without it I was fat, tired, weak, less attractive… but with it I am lean, energetic, strong, and confident!

Now I hold my muscle in high regard and feed it what it needs so it won’t wither away. A key supplement that I have fallen in love with is L-Glutamine. I use it after my workouts to supply my muscles with this very essential building block of my body.

I also recommend it to all of my clients and hear rave reviews about its positive effects.

Here are just some of them:

  • Decreased muscle soreness – actually in some cases eliminating soreness all together
  • Increased stamina, leading to more frequent and intense workouts
  • Increased strength gains – this is key for all of us trying to rebuild our metabolism
  • Phenomenal hair and nail growth- what a nice bonus!!

Key points to keep in mind about L-glutamine:

  1. L-glutamine is great at preventing muscle loss when we are in a fasted state- so the best times to take it are immediately after a workout, before bed and immediately upon waking in the morning— SAVE that muscle you’ve worked so hard to get.
  2. In order to see results 5g once a day is all that is essential…if for instance you are extra sore from an intense workout—go ahead and take more…up to 15g a day.
  3. Also know that l-glutamine is in most every protein source also, so taking a supplement is not 100% necessary, but if you are like me and not always perfect at my diet…you should consider taking it.
  4. Your body requires more water to process any extra amino acids in your body. L-glutamine is the most prevalent amino acid in your body and if you take extra you will need to drink more water. Also note that it may cause you to retain a little more water than usual (1-2 pounds). So be aware that if you feel bloated or puffy the l-glutamine could be causing slight water retention—the best way to prevent the bloat is to drink a ton of water (1-2 gallons daily

I’d love to chat with you more about how much I love L-glutamine!! You are more than welcome to join me in the Rally Room (the best women’s only support group on the web)—we talk frequently about supplements and offer tons of advice about utilizing them for optimal effects.

It works if you work it~
Michelle Berger

14 days to go!! So little time!

Sexy Swimwear and Crochet Bikinis at

Well the news is out “officially” by GASPARI and the my VIP  trip is now almost set.  I leave on the 22 nd and fly home on the 26th…. I’m in shock that I really DID win the TRAIN with AVA Cowen contest by Gaspari Nutrition!!!

~Let the countdown begin 14 days to go!

14 days to go!! So little time! First things first- I must find a sitter for my kids!!

I have a few ideas in mind, but I need to get it set up, ASAP!!

Once that’s settled I have several items I need to tend to be READY

1- Bikinis!! Sexy Swimwear and Crochet Bikinis at

Band Polka Dot Bikini Mini Yellow Polka Dot Band
SKU: 10432

Swim Coverup Pink Terry Track Suit
SKU: 10599-S
Size: Small

Beach Coverup White Terry Track Suit
SKU: 10600-S
Size: Small

String Scrunch Back Bikini Black Neon Orange Zebra Clear Loops – Separate Top
SKU: 10604-TOP-SM
Top Size: S/M

String Scrunch Back Bikini Black Neon Orange Zebra Clear Loops – Separate Bottom
SKU: 10604-BOT-SM
Bottom Size: S/M

Band Bikini Aqua Neon Pink Lace Black Polka Dot Bows – Separate Top
SKU: 10620-TOP-ML
Top Size: M/L

Band Bikini Aqua Neon Pink Lace Black Polka Dot Bows – Separate Bottom
SKU: 10620-BOT-SM
Bottom Size: S/M

String Scrunch Bottom Bikini White Shimmer Solid White Trim – Separate Top
SKU: 10306-TOP-ML
Top Size: M/L

String Scrunch Bottom Bikini White Shimmer Solid White Trim – Separate Bottom
SKU: 10306-BOT-SM
Bottom Size: S/M

2. other clothes –

  • workout wear
  • Nightlife/dance clothes
  • tennis clothes
  • Event clothes
  • and of course SHOES!!

3. Grooming

  • hair
  • nails
  • supple blemish free skin
  • GREAT make up
  • tan- both tanning bed and tanner
  • body exfoliated and shaved

4. Body- RIPPED, long and lean

2 big focuses are- BUTT and ABS~!  And I’d like my weight to be in the low 120’s- so a clean diet and keep up with sprints, runs and lifting 🙂

5. Health

Itend to get sick when I travel- so supplementing and eating healthy is more important than ever


Get work done so I don’t have to stress it when I am in VEGAS!!


I’ve gotten in some nice workouts the past few days-

Tonight- Back, sh, bi’s and abs
Tues Night- Legs I am still healthy and squatting heavy 2 sets of 155×10 reps; my deadlifts are now up to 135#
Monday- hill sprints- 6 of them

Sunday- tennis for 2 hours

All my kids were finally back in school today and I soooo enjoyed the peace!! I spent a bunch of my day working on a Bible study, organizing my thoughts, catching up here and with my inbox, etc….AND  I got to talk to 2 wonderful women today- Kim and Julie! MAN I love that part of my job!!  We have so much fun stuff happening this fall,my MOJO is Higher than ever!!!

I am very excited for the finish of the 30 day GET BUFF contest- please send in your entry!!!  FINISHING is a win in itself…I plan to get my stuff done tomorrow- 1st thing!

Then our next RR challenge is sponsored by Dayle- I’ll participate for sure- just gotta figure out HOW:

*DO IT YOUR WAY* challenge by Dayle

Now it’s time for some R&R with the hubby- see you tomorrow!!


NO2 BEST Product I've found…plus info on Creatine~!

Anyhow here’s my 2 cents:

On the NO2 product question my answer is this…I’ve tried MANY, MANY, MANY products that claim to be NO2…most of which are VERY expensive.  and Most of which do NOTHING for me.  The recommendation that I make is to take the one version of NO2 that I’ve found VERY EFFECTIVE:

Higher Power NO-XS, 180 Tablets

No-explode and other POWDER type- preworkout concoctions are not in  my mind NO2 products. They are CREATINE!  the reason they work boils down to the fact they have CREATINE in them. So…if you want to take CREATINE they are the products you want. The 2 creatines I am currently taking and recommend are:

1- OVERDOSE- this is a more mild version of a pre-workout creatine.  Many creatines cause stomach irritation and contain a TON of stimulants. This one is good in that I’ve never had a “bathroom” issue with it and I don’t feel crazy buzzed from it. Take it as directed on the container.

NRG-X Labs OverDose, 780 Grams - Buy 2 Get 1 FREE!, Blue Raspberry Blast

2-6 Star muscle brand Professional Strength Creatine (fruit Punch)- this I get at Wal-Mart.  I like this because It has NO stimulants in it so I can take it any time of day!  I also love the taste and love the results from this product.

Customer Service FAQ

Customer Service F.A.Q.

On Hormonal Timing:


I don’t have a period, will hormonal timing work for me?


YES, If you have ovaries you have a hormonal cycle

If you are on birth control pills or other forms of birth control hormones you will still have a cycle hormones…make sure to chart your symptoms.  The added benefit of knowing how your body responds to that particular type of birth control may come in handy at your next doctor visit.  If you take the pill, I would recommend opting to take the traditional 28 day cycle of pills which contain a week of “inactive” placebo pills to allow for monthly bleeding (your period).  Also if you have the option of being “natural” go for it, I feel it is most often the “optimal” choice.

If you have a hysterectomy and still have your ovaries, you will still have a cycle. And, if you are going through menopause or you’re post-menopausal you still have a cycle ….make sure to chart.  Just because you don’t bleed monthly does not mean you are not having cyclical hormone fluctuations.  It is crucial that you CHART your weight, bloat, mood, focus, stress, energy, pain, hunger, strength, sleep, libido and other symptoms so that you can see how your cycle still affects you.  Within a few weeks of charting you will see how your hormones still affect your body.  Once you “see” your cycle you will be able to determine your buffing and boosting phases.  During your body’s natural buffing phase you will feel more in control of you food intake, have more energy, enjoy better sleep, and see the scale as your friend.  In contrast during your natural boosting phase you may feel more hunger, less focused, more tired and struggle with water weight.

Follow these steps to determine your buffing and boosting phases when you are without a period.

Follow our HT rule “when in doubt BUFF!”.  So if you don’t know where to start, start with a 2 week buffing phase.

Start charting your hormones immediately- Since you won’t know what cycle day you are on in your month simply start by using calendar dates instead of c-days on your charting form (Appendix A of my book) or a normal calendar to chart your symptoms.  Soon from your symptoms,  you will clearly see the cycle of your hormones from low to high.

Once you identify a START of a new hormonal pattern in your body, switch to start a NEW 2 week phase of either Buffing or Boosting.

As you move along through these first couple months of charting you may have to adjust your phases just a bit more and that’s OKAY…you will soon learn your body and be able to benefit from training in SYNC with your body and feel at peace knowing you are working WITH your body vs. fighting with it!


I don’t know where I am in my cycle what should I do?


Start with a 2 week buffing phase, followed by 2 weeks of boosting…then adjust as you figure out your cycle “ When in doubt, BUFF!”


I’m confused- when am I buffing and when am I boosting?


My books will detail how to track your cycle and have a good knowledge base about how the buffing and boosting phases work, it’s time to make your plan of attack to Apply HT to your personal fitness and diet program:

I’ve created this helpful tool:

On this chart you see the Buffing days in PINK and Boosting days in PURPLE

If you have an average 28-day monthly cycle, your Buffing and Boosting phases will each be exactly 2 weeks.   The Buffing Phase runs from c-day 5 through c-day 18. The Boosing phase runs from c-day 19 through the end of your cycle, roughly c-day 28 and then continues on from c-day 1 to c-day 4.   On a chart like this or on a normal calendar, you need to note in the day of the week and date that corresponds to your personal cycle like I have shown in this example:


When in doubt BUFF (i.e. add days to your buffing phase)

  • If you Don’t have a period, start with a Buffing phase and be staunch about charting your symptoms.  You will soon see your cycle from your symptoms and then be able to your Buffing and Boosting phases to it( see page 35). Once identified stick to 2 weeks of buffing followed 2 weeks of boosting, followed by 2 weeks of buffing, etc..

On Books:

Question: I can’t wait to get your books. About how long does shipping take?


It takes up to a week for us to process orders after that shipping takes 2-3 days (within the USA).  We ship everything via USPS priority mail.

Question: How did you get your abs and stomach to look that way especially after a c-section/ Where is your c-section scar?


All my Secrets are in my ABS book; My scar is all too real and is hidden under my bikini.


Can I buy the books without the supplements? Where? How?

Yes, all items are available individually.  Please visit

and you can also get the books alone on


I just ordered your hormonal timing book today…and I noticed on today’s blog that if I order today, I will also get a copy of after baby abs…is this true? If so, thank you!




Does the hormonal timing book work in conjunction with using birth control pills?


Yes, for normal 28 day pill packs, start buffing when you start your new pill pack, then start buffing in conjunction with the first day of your 3rd week of pills (day 15 on your pill pack) and continue to boost through your week of placebo pills.

To enhance your results I would highly recommend taking the buffing and boosting pills along with your buffing and boosting phases.


What are the ingredients of the pills?


The ingredient lables are here:


Exactly what are the pills for?


The pills are made to enhance your body’s response to your Buffing and Boosting phases.  The HT Pills are made to help your body produces it’s hormones the way nature intended along with helping you through your monthly hormonal fluctuations with a few extra ingredients.  For instance the buffing pill contains extra amino acids to help you retain the muscle while you are losing weight.  And the boosting pill has an appetitie suppressant in it that will help you control your food intake during PMS.


Can I take the HT Pills while on Birth control?


Yes!  They are all natural  and will not interact negatively with your birth control pills.


Can I take the HT Pills while pregnant?


Please check with your doctor.


Is it safe for my teenage to take the HT Pills?


Yes, just be aware that every once in a while people are sensitive to certain nutrients (like vit e, niacin and chromium) found in the pills.  Since she most likely has not taken many supplements in the past keep an eye out for any possible sensitivities.


I am interested in your HT Pill. Currently I take Vitamines C, B6, Cal-Mag, Chromium, Womans Vitamin and Flax Seed each day. Would this replace all these??? If not, which ones would I have to continue taking? Thank you, Violet Balzer 86 Trussler Road Kitchener, Ontario, Canada N2G 3W7 P – 519-741-1383


Hi Violet,

Thanks for your note.

The Hormonal Timing Pill works in conjunction with your natural hormonal cycle and with my training program’s Buffing and Boosting phases.  The HT Pills would replace your current B-6, Chromium and magnesium supplements.  PLUS they would give you additional nutrients and support what is going on in your body at that time of the month.

Please let me know if you have anymore questions,


Michelle Berger, aka BuffMother!


From: Pam

Michelle, I was looking into the HT pill and was wandering on the 60 day supply do you get both the buffing and the boosting? Also do you have a brand name of supplements that you recommend some brands have alot of fillers is liquid cal. better than pill? Sorry so many questions. thank you Pam


Hi Pam,

Thanks for your note~

For the 60 day supply of the HT Pill you get both the buffing and boosting pills.  I

As for a “brand” of supplement, I don’t have a general recommendation.  It depends greatly on what vitamins you are talking about.  For Calcium, there are so many choices…liquid is a great one since you KNOW it will be absorbed, but there are many great pills on the market also.  Personally I take a one a day calcium supplement called EZ Cal or Tums.

Hope that helps a bit,

Michelle Berger, aka BuffMother!



Your website says it’s never too late, and I believe that, but do you know of any organized group for women over 50 that are just getting started? There’s a difference in hormonal changes and menopause. I would like to find women my age battling over 50 challenges. Thank you for the articles; they have been inspiring. Rebecca


HI Rebecca,

Thanks for your sweet note.  You are right it is never to late to improve your health and quality of life!

I actually have several women your age in my Team BuffMother Rally Room AND my training system Hormonal Timing still works regardless of your age, because even though you are past menopause you still have a cycle of hormones each month!

If you are set on looking for away from for another site, I’d suggest checking out


Michelle Berger, aka BuffMother!


Hi, I recently received your book and have started reading and following it. (I’m the customer in South Korea). Your book and website mention the hormonal timing pill, and I think it would be a good thing. But I have some inquiries about it. I’m really inclined to buy the Pill, because taking 1 pill with everything I need sounds fantastic. Currently I order many variety of things for a lot of money from So not only, would ordering the Pill be convienient, it would probably allow me to cut out the other individual things I’m taking, and save me money. But the one problem I’m having, is I don’t want to buy it without know what the ingredients are. And I know that you probably don’t want to reveal it on your website and in your book, so its not easily copied. However, I have a thyroid problem, and am currently on medication for this. And would really want to know what the ingredients are in your Pill. Just so that I can cross reference with my doctor, and make sure there will be no complications. So if you could please let me know what you are putting in your Pills, it would be greatly appreciated. A customer and motivated fan, Dianna


HI Dianna!

Fun to hear you are using Hormonal Timing!!  I am actually sending out your After Baby Abs bonus book today!

I’ve placed the nutritional labels of the HT Pill supplements here:

so that you can see the ingredients.

Thanks so much for your note and excitement…

Let me know if you have any further questions.

Your friend,

Michelle Berger, aka BuffMother!


When WILL your training package be available??


The Customize Training programs will be available in April 2009, please check back at frequently for more details.  However we do offer many training options via our Video Coaching program.  More details on that are here

For the following requests please e-mail

Please stop my autoship/subscription to the HT pills.

Please change my the credit card I use for my subscription.

Please send just boosting pills and no buffing pills…I can’t handle any caffeine.

Learning New Stuff!

Learning new stuff is fun and sooooo important! I expect that I’ll never ever stop learning and for those of you who KNOW me you know I love to self-experiment. My current experiment is “the WATER CURE”….which basically teaches people to drink more water and intake more salt (sea salt)… I have been drinking plenty of water my entire adult life, but the SALT is NEW! AND I have to say it really makes sense to me. I started taking salt with my water yesterday so it’s too soon to tell much, but I feel good so far!

For more info on “the water cure”:

BuFFING is going GREAT!!! This morning I weighed in at 126…so that’s 2 pounds off of me since last Friday when I started buffing~ MY Goal is to reach 125 by Friday and then 124 by the end of buffing next Friday….then I’ll take pics and compare to the ones I took on 3/28.

My workout today was CHEST, TRIs, ABS, intervals and 100 lunges…

Here’s how it went

r-bike 10 mins

chest press warm up- 2 sets




135×6 (barely a spot on the last 1) **PB!!!***

135×8 (spot on last 4)

135×6 (spot on last 3)

Hammer bench press



knee ups

2 sets

Tricep extensions- overhead with DB


knee ups on bench

2 sets



Cable tricep push downs with flare


Cable ab crunches on knees



Ran outside 2 times around big block~ 3miles

Intervals (basically just picking up the pace here and there…not too organized)

Then 100 walking lunges broken into sets of 30, 30, 40…my quads are a bit sore from the lunges over the past 2 days~ but my booty is not. I hope to remedy that with tomorrow’s leg workout!!!

Then I spent the rest of the afternoon outside chatting with my sister, messing around on facebook, checking e-mails, etc…It was PERFECT outside- 70, sunny and AWESOME!!!

I had a Tired TOOSHIE Tuesday!! YAY!! I love doing LUNGES~ they hurt so good!! As you can tell my week is off to a good start…I am feelin’ GOOD! Monda I got in a decent leg workout and some extra cardio- 30 mins total (includes a 15 min warm up). I was also able to get a bunch of cleaning done around the house and laundry too!!
Laundry is all done at the moment!!
So…Tuesday I did a really good BACK, SH, BI, ABS and 100 lunges workout!! It went well and I am leaning up in my shoulders and chest~ so weird to see striations while lifting–actually, It’s kinda gross…thank God that my upper body doesn’t look like that 24/7.

Well, I gotta go…I have a conference call soon~

Love ya,


A little about my eating :)

Happy Monday!
Thanks so much for all your well wishes and prayers. I feel much better today and am READY to Rock this WEEK!!

I know I rarely post what and when I eat…….mostly because I am not a traditional dieter, meal planning doesn’t work for me and neither does eating a set # of times each day. The way I approach it is this…I go through my day, eating when I am hungry. As I go along, I track my “portions” in my head or on the white board on my frig…most of the time aiming for around 5P-4C-3F-2+G-1T. When I eat it I FORCE myself to choose proteins and greens first. The only time I don’t is for my PRE workout meal…that’s when I choose a good complex carb- My favorite is Oatmeal.
Another KEY item about my eating is that I take into consideration my personal biorhythms…I am NOT a morning person! I don’t like eating in the morning at all, but I LOVE eating in the evening!! So instead of fighting my body I work with it. I don’t eat much early in the day and then I am able to eat more in the afternoon and evening.

Now since I am buffing these next 2 weeks…I get a bit stricter on myself. Mostly that means cutting out some CARBS and increasing my GREEN consumption. Also, I usually have to cut out a bit of FAT (I tend to overeat fat) and I like to limit my bread/grain intake and TOTALLY eliminate all Dairy (mostly I don’t have much, since I am lactose intolerant, but it tends to “sneak” into my diet sometimes)

Here are a few samples of how I eat during buffing:
7am- up drink water take supps: NO2, fish oil
8 am- coffee and atkins bar (PENUT BUTTER) PF
11 am- Veggies( asparagus stir fry) with tuna, spicy Sweet and sour sauce, a few cashews PGF
Vitamins post meal
1pm- NO2 supps
2- oatmeal C
3- workout
4:30 Boca Burger, Apple PC
6:30 Supper- Chicken tenderloins (big portion) with honey mustard sauce and Green Beans 2P C 2G
7-10 pm TEA (decaf herbal: sleepy time, tension tamer, chamomile, etc.)
Totals= 5P, 3C, 3F, 3G

7am- up supps
8 am- eggs (3 whole)PF
11 am- Brussell Sprouts- G
1pm- HUGE salad: Romain, Spinach, olives, carrot, nuts, egg, chicken, cucumbers, pickles, ranch dressing (1/2 serving, just enough to barley help flavor) 2G,P,1F,1/2C
3pm- Oatmeal C
4pm workout
5pm Burger (no bun), a tish of BBQ sauce, sweet potatoe 2P,1/2C,1C
7-10pm Beef Jerky, tea 1P

So that gives you a bit of an idea of how I am going to eat this week

I am off to get some WATER NOW!! Don’t forget to DRINK UP!!


Me Organized???

Well I am in ORGANIZE mode the last couple weeks and it feels so good to get caught up on stuff. I just got my inbox down to 3 messages from 200. So that is GOOD!!!

I have been soooooo HUNGRY today! Must be that I worked out yesterday for the first time in about a 5 days and my appetite has returned post 60 hour juice fast . So I’ve been eating quite well today.

My DH and I are meeting at the gym at 5:30 tonight…I love working out with him–I think we’ll do some lifting, core work and hard intervals. He is dieting right now–and since I am not “in training” I’ll be training HIM…He loves being babied by his TRAINER (me)…

In other news I started a 2 week Whole body Cleanse yesterday– I bought it at Wal-mart and wanna see what it’s like. I’ve never done a cleanse like this, so it will be interesting…so far so good.

AND Here is my
workout now–
20 min steady state on r-bike warm up–I am still doing the quick and fast high rep lifting—very challenging…my triceps, front delts and hip flexors are very sore from yestedays wo
lat pull on cybex 110x20x3sets
Isolateral Shoulder press 70x15x1, 50x25x2
Bicep curls on Hammer machine

that was it…tomorrow will be legs and pilates in the am and tennis in the evening!!

Sleep tight,
xoxoxo~ BuffMother!