Check-in time and Week #4= NO DAIRY!!

SSS Week #4 Mini Challenge- NO Dairy

BE SURE TO Check in with your SSS progress here with a comment on this blog!!
How are you doing?
Are you staying on track?
Are you seeing results?
Have you participated in the  Mini-Challenges?

Let’s have a little interaction and conversation
about where your are at.  Please post a comment
here and we’ll “talk”~

And watch this video about our SSS contest~~ WEEK #4 Mini-Challenge NO DAIRY~~

Dairy is any product made from COW’s milk.
Now to this week: NO DAIRY!! totally DO-ABLE!!! let’s rock this week cheerleaders

Let’s shoot to eliminate it from our diets this week and just see what happens~

Life without dairy is very doable and actually not bad Wink

Be sure to share you thoughts and results on this challenge.
AND let me know if you have any questions,

p.s. A couple pics  to help inspire you:

Belief quotes:

“The thing always happens that you really believe in; and the belief in a thing makes it happen.” -Frank Lloyd Wright

“One needs something to believe in, something for which one can have whole-hearted enthusiasm. One needs to feel that one’s life has meaning, that one is needed in this world.”
-Hannah Senesh

Interview for Strength Advocate

1.  You’ve been an inspiration to thousands of women with your practical approach to fitness after motherhood.  What inspired you to speak out and share your wisdom with others?


I was inspired because of my own results! I attacked and regained my body after 4 kids using a system I call Hormonal Timing. My personal success captured in pictures was PROOF that women can get their bodies back after babies, even twins and even after c-sections!! That’s how was born~ soon after that we became a TEAM of women and now almost 10 years later I am very honored to say we’ve been able to impact countless women all over the world.

My mission was and is to simply help women BELIEVE again!




2.  The “about” page on your website starts off with the statement, “I am no different than you…” this is a powerful statement.   What are some of the biggest misconceptions that deter women from starting a fitness program?


Yep it’s so true, I am not some “made up” fitness personality living a posh life in Hollywood. I’m a real mother with tons of responsibilities and obstacles that could easily keep me from being fit and healthy. 


For many of us when we see someone we admire~  it’s easier to believe that  “it’s easy for her”, “she was born that way” or …”she doesn’t have anything to overcome compared to me” rather than take an honest evaluation of situation, step out into the unknown and take action towards the person we want to become. IN the case of fitness and diet, It’s never easy to be fit and healthy. No matter what you have to make many tough choices daily. 




3.  What is a motivational method you recommend for those having trouble sticking to an exercise program?


That’s a tough question, because there is no ONE SIZE fits all answer– I do believe the #1 way to stay motivated  is to involve yourself in others success. “The Key to your Motivation is to encourage OTHERS!”  Just try it- give a little of your energy to someone else and you will be amazed at the motivation you get in return!!


Secondly, You must BELIEVE! do things that build your belief in what you are doing.  Research, Read books, Read Success Stories, journal/blog, take pictures, measure your success, etc…All towards building your belief!! Once you truly belief that every little choice you make has an impact on yourself and others FOREVER, your motivation to succeed with skyrocket!  Step up! Take a hold of your life!! YOU have the power to create a legacy of HEALTH!


Thirdly, you shouldn’t expect to enjoy it! Eating right and exercising is like taking your medicine– or like brushing your teeth. A part of life that you must do habitually. Personally, I rarely enjoy workouts. I enjoy the RESULTS from my workouts!!  Envisioning the good results keeps me motivated to workout and eat nutritiously!
A Final key to staying motivated is to realize CONSISTENCY is the key.

I’ve seen it so many times, people QUIT because of their ALL OR NOTHING mentality. Unfortunately, many fitness professionals paint an skewed idea of how to be healthy and fit. They present themselves as PERFECT and never failing– which is a big lie. Everyone fails at times and no one eats 100% clean, healthy and perfect all the time. I’ve never claimed to be faultless, I only claim to try to make wiser choices more consistently;  continually striving to improve myself and my health. Know that it’s a journey!! Learning the lifestyle of healthier eating takes years of effort and determination!!



4.  In the past, you’ve mentioned that the mainstream approach to fitness and diet were unsuccessful for you?  Why do you think that is the case?


Mainstream diets and exercise programs are marketing schemes. They are founded on misconceptions, full of empty promises, hype and blurry results.  My experience in failing was NOT unusual. Most people fail, heck the mainstream programs prey on that reality!


They fail because most of the programs address only one or 2 facets of the hundreds of items needed for fitness success.  The programs are not addressing the whole person: mind, body and spirit.




5.  You talk a lot about hormonal timing.  Can you tell a little about this secret system?

It’s how I’ve trained for the past  almost 11 years and how I’ve trained my clients since that time. Hormones need to be taken into consideration into your fitness approach.  Hormones are the great regulators of our body systems, if the are out of balance in any way eating properly and working out becomes very difficult.  Once you truly understand the power of hormones and how to work with them you’ll find the success you are craving.


Unfortunately, millions of women are overweight simply due to their HORMONES!!!

  • We get uncontrollable cravings for junk food.
  • We gain weight without explanation.
  • We suddenly have no desire to exercise.
  • The negative effects caused by our hormones are endless.

Hormonal Timing is a strategy designed for women only using their natural hormones. My goal was to create the fasted 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.


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 was amazing and I soon realized that I had to develop a way to share Hormonal Timing with every woman in the world. That’s why I wrote my book “Hormonal Timing”.  It will provide you with all the knowledge and tools you need to begin living The Hormonal Timing Lifestyle immediately.


6.  You have a huge following, you’ve written books, you have an infomercial and you’ve produced a series of workouts on DVD.  What’s next for BuffMother?


I’m always busy doing THINGS…Business wise, we are in the midst of a 10 week transformation contest within our private women’s only site  Then this spring,  I will be hosing an online “class” for those ladies who would like to become “BuffMother Trainers”. At the same time we are working hard toward a new EXCITING product launch for 2015!!


In my “hobby” life, I operate best when I have a scarey goal in front of me. The next UPCOMING adventure is a movie role. I play Diedra, a lady who is charming, sexy, wild and a bit crazy.  I’ve been rehearsing for that role my whole life!! Check out the Movie’s Facebook page~ The Phone in the Attic :



7.  Finally, what do you say to all of those that look to you for inspiration?


I am honored to be able to and I expect to continue to be a leader by example forever! I am “BuffMother” and will remain that way because I take that responsibility to heart.  I really believe that inspiration is all around. The realization that our actions can greatly impact others is eye-opening.  You too, are being “watched” …take that to heart. Prove to the on-lookers that YES you will WIN the battle!  Show them that You will accomplish your goal!!

The Key to your Motivation is to Encourage others!

Eating FAT!


I am feeling much more well rested today~ yay!! It’s already day 4/21 for our Hot Hiney Habit contest~

Be sure to visit Today’s post

Yesterday we had a really good Rally Room CHAT! Thanks ladies for taking time to “hang out”.  After the chat I got DEEP in to researching more about diets.  I posted some of the info here:
I’m going for it with the Ketogenic induction phase- It takes extra disipline on my part to go totally NO CARB, but I’ve done it MANY times– so it’s not too hard! A couple key learning I came away with yesterday were: to be sure to limit protein to only 125 g daily (protein can actually turn into glucose in your body and prevent ketosis) and to consume extra salt.
If you are wondering where to start with it, I’d recommend getting the book and READING IT~ Here’s a link:
‘New Atkins for a New You: The Ultimate Diet for Shedding Weight and Feeling Great.’ by Jeff Volek

I bought this new version (of ATKINS) yesterday, however I’ve used the original Atkins book for my reference for years.
Here’s a list of foods I’m allowed to eat:
I planned to do a heavy leg workout yesterday but ended up taking the day off– it was cycle day 25 and I was pooped from the previous days workouts AND I from STANDING more again– it’ll take a bit to get used to that!!

Anyhow, today will be legs

And this afternoon will be fun, we have Dentist appts and shopping with 4 kids on tap~ It’s rainy here today.

Have a great Thursday!!


 The Key to your Motivation is to Encourage others!

Shine in 49: Day 36- Week #6 Mini-Challenge

SHINE in 49 contest~~ WEEK #6 Mini-Challenge “NO DAIRY”~

Dairy is any product made from COW’s milk.
Let’s shoot to eliminate it from our diets
this week and just see what happens~

Life without dairy is very doable and
actually not bad.

Be sure to share you thoughts and results
on this challenge.

AND let me know if you have any questions,

please consider some getting some extra
“support” by by joining The Rally Room

17 days to go…

17 days to go…
It’s amazing how almost everyone in our 21 day contest is focused improving on their diet!!
I love the determination and desire shown by you to eat better~ Congrats!! You are being a
great leader for your family!!

Today’s post is filled with tons of DIET info~

Be sure to ask questions…Team BuffMother is here to help!!

You can accelerate your results dramatically with just a few simple adjustments to your diet~
LET’s attack our diets these last 17 days of the contest!!

You can kick your habit!
Your friend,



17 days to Go…Diet info!

BuffMother's picture

Wed, 2012/02/08 – 6:03pm — BuffMother

17 days left…that’s slightly over 2 weeks left…TIME is ticking away!! Keep your focus~ you can kick the habit!!  Due to the fact so many of our bad habits are diet realted I’d thought I’d  share MY…


“21 Days: Kick the HABIT” CONTEST Diet :

A lot of results can happen in just 21 days of working out but if you really want to get results you need to FOCUS on your diet also.  For this contest I  have a “Daily Diet Focus” and OVERALL “5&5+” Diet goal~ feel free to join me!!

Here’s the details:

OVERALL “5&5+” Diet goal:

By “5&5+” I am referring to serving guidelines- let’s put are focus on what TO Eat in a day vs. What NOT to eat:

5 proteins servings daily
5 Fruits and veggies

+Plus FAT = what ever FATS come with those proteins, fruits and veggies (meat fats, dressings, oils, butter, etc…)

Don’t go overboard with “extra fats” and be WISE about your food choices- but PLEASE enjoy your food and fats in moderation. They are good for you and needed for a healthy body! (FYI- this 5&5+ fits perfectly into my hormonal timing diet recommendations for buffing …more info on that is in my books) chef

Like I said- “FOCUS on what we CAN EAT vs. what we can’t- FOCUS on Solutions!!!”


5 fruits/Veggies is the goal- CARBS are in many fruits and many veggies

it’s up to you on how few carbs you get in by the selections you make-

In an optimal weight loss “buffing” style diet (the 5-3-3-3)- you’d want about 3 of the choices to be CARB based (like fruit or complex carb veggies like sweet potatoes, etc..) and the other 2 from greens

BUT PLEASE let’s keep this simple! If you focus on 5 Proteins &5 fruit/veggies + the accompanying Fats you will lose weight!


Your “TASK” for today is to make a solid HEALHTY Protein, FRUIT and VEGGIE filled shopping list~ Make it your goal to hit the store just once this upcoming week– You’ll save tons of time, energy and life will honestly be less stressful for your entire family!

Today’s workout options- one for Beginner level and one for Experience are as follows:


Lift Upper Body and a 5 min walk


Wall Push ups- 3 sets of 15 reps (take 1 minute between each set)
Bent over DB Rows- for your back
3sets of 10 reps (3×10) with 1 min rest between sets
Chair dips- for your triceps/upper arm
Shoulder press- for your shoulders
Bicep curls- for your arms
MORE Wall push ups- for your chest
3x 10
lateral shoulder raises
3x 10

Finish with a 5 minute walk outside or on the treadmill 🙂



Lift Chest followed by a 11 interval workout


Bench Press
4×10, 8, 6, 10 take 2 minutes between heavier sets–challenge yourself!
Incline Chest Press
4×10, 8, 6, 10
 Incline Flys
Assisted Dips- or unassisted if you can!
Barbell Tricep Extensions (skull crushers)
4×10, 8, 6, 10
Cable Tricep pulldown

Intervals (any mode- meaning, you can run, do elliptical, bike, jumprope, dance, etc…): warm up 3 mins; increase intensity/speed  on odd mins 4, 6, 8, 10 and recover on even minutes 5.7.9… 11 minutes is done fast!!

Keep your focus on diet this weekend-Don’t backslike!!

You are KICKING your HABIT!!


MB Blog: 17 days to GO~ My Diet- day 5

BuffMother's picture

Fri, 2012/02/10 – 6:55pm — BuffMother

We have 17 days to go…diet info here:

Diet is a constant work in progress for me…It is an area where I am always learning, tweaking and striving to find balance.

The BEST results I’ve had with dieting come when I use “elimination rules”, for instance: no dairy, no gluten, no carbonation, etc…

I then follow up those rules with filling my mind with the foods I can eat vs. not eat.  Brainstorming for “allowed” foods, possible recipies and shopping lists helps me keep the focus on the positives of my diet vs. CRAVING those foods I’ve eliminated.

Here are some of the foods I’ve been eating a lot of recently:

Protiens: eggs, hamburger, roast, salmon, chicken, whey protein powder
Carbs: oranges, apples, carrots, sweet potatoes, sauces- honey mustard, bbq, tomoto soup (tomotoes are greens unless processed like in soup )
Fats: almonds, olives, cooking oils, dressings for salad, butter, meat fats
Greens: lettuce, peppers, cucumbers, brocolli slaw, frozen stir-fry mixes, salsa, v8

I must admit, I had a couple slips on my road to breaking the “junk carb” habit at the birthday party for the twins on Thursday…but I’m back to fully engaged and comitted today!

I am comitted to fueling my body to be it’s BEST!

Happy Friday to you!!



EMAIL for day 5; 17 days to GO!!

BuffMother's picture

Sat, 2012/02/11 – 11:52am — BuffMother

It’s amazing how almost everyone in our 21 day contest is focused improving on their diet!!
I love the determination and desire shown by you to eat better~ Congrats!! You are being a
great leader for your family!!

Today’s post is filled with tons of DIET info~

Be sure to ask questions…Team BuffMother is here to help!!

You can accelerate your results dramatically with just a few simple adjustments to your diet~
LET’s attack our diets these last 17 days of the contest!!

You can kick your habit!
Your friend,

Michelle Berger bio

Michelle Berger

Height: 5-7
Weight: 123
Measurements: 34D-24-34
Residence: Bentonville, AR
Credentials: Certified Personal Trainer (NESTA), 4 years of College studying exercise science, nutrition and coaching.

Mission: In 2004 BuffMother! was founded to give every mother the power to believe that they can be Buff after having children!

How BuffMother! Began:
In 4 short years Michelle became the mother to 4 children.  Michelle spent every moment of her days selflessly caring for her family and finding time for her self was impossible.  She was a physical and mental mess: out of shape, over weight, overwhelmed, overstressed, tired, and on the verge of depression.  She was too busy to eat right and the thought of exercise was frustrating and seemingly pointless.  It was then that she hit rock bottom. One day Michelle stood toe to toe looking at her battle scarred body in the mirror: her round face, blood shot eyes, dull lifeless hair, flabby arms, fat stretched out stomach, flat butt and shapeless legs were just a shell of the “looker” she was just 6 years earlier.  Who was this person in the mirror?  Was she a mere slave to the needs of her family?  How was she going to get the true Michelle back? It was then that she decided to prove to herself and everyone else that she could regain control of her body and life.

With the frustration of her recent fitness failures fresh in her mind, Michelle threw out the popular fitness routines and diets. She designed a unique program that addressed her body’s loss of shape, her malnutrition, her hormones and the time constrains now affecting her as a mother. Michelle also learned to treat her workout as her “sanctuary time”; she found an escape from the chaos of her life and time to focus on just herself.  After several months of intense workouts and fierce determination, her plan worked.  She became happier, healthier, more confident, and excited about having the best figure of her life. She was now living proof that it is possible to have a beautiful figure after having children!

Invigorated by her new found life, Michelle’s mission became to share hope with every mother that they too can regain their figures, enjoy their lives and leave a legacy of fitness to their children. Using herself as inspiration along with the methods of her unique fitness program, she founded her company BuffMother!   She now impacts mothers from all 50 states, Canada and 16 countries around the world!  Michelle’s mission is to help every mother by being a role model, teacher, motivator, advocate and friend.

Michelle would love to inspire and motivate women at your upcoming event

Photos courtesy of Michelle Berger at
Click on the image to enlarge

Inspirational Speech Topics:

  • You can be Buff after having children, even Twins!
  • How to stay motivated and never miss a workout again!
  • You are in control: Believe you have the power to change your body, life and legacy
  • “Youth beauty” fades but “Buff Beauty” lasts a lifetime
  • Create a Health Legacy in your family
  • Team BuffMother! We need each other!
  • Prayers of a BuffMother!
  • How to take time for yourself

Training Speech Topics:

  • Workout smarter not harder- Muscle burns fat and keeps you looking younger!
  • Mommy 6 packs are possible- even after a c-section!
  • Housework Fitness-set the timer and get after it
  • Don’t ever underestimate your body’s potential, it is an amazing machine!
  • Where to start after pregnancy or years of not working out

Nutritional Speech Topics:

  • Steps to a healthier diet for you and your family
  • 5-4-3-2-1 BuffMother! Diet
  • How proper nutrients can affect your body, energy and appearance
  • Has pregnancy left you protein deficient?
  • Body Builders are not the only ones who benefit from protein powder

If you are interested in utilizing Michelle’s motivational speaking, guest apperance or modeling services please contact Michelle Berger by email:

Michelle’s Sample Workout Week
Monday: Legs and Butt and ABS
Tuesday: Back, Bi’s and Shoulders 20-25 min. of intervals after lifting
Wednesday: Chest and Tri’s and ABS 20-25 min of intervals after lifting and ABS
Thursday: Legs and Butt and ABS
Friday: Off
Saturday: Back, Shoulders and Bi’s
Sunday: Chest and Tri’s 20-25 min. intervals and ABS (at home )*Michelle-can you omit double line space
I make sure to warm up for 10 min. before lifting and make sure to work on my flexability between sets. Each workout lasts around an hour and if I need an extra day off I take it. I generally lift 5-6 days a week and make sure to do intervals 3 or 4 times a week. Consistency in lifting is the key to getting buff!

A Word on Supplements:
In regards to my success in a figure competition world, that is filled with the use of illegal supplements: I do not use anything illegal to enhance my physique or increase my performance capabilities, I am natural! I do take some sports supplements that have been proven safe and effective for anyone to consume. Some of those include: l-glutamine, l-lysine, l-tyrosine, creatine, NO2 products, CLA, flax seed oil, St. John’s Wart, caffine, whey protein, sugar free Red Bull, Lubriflex, etc. Exactly what I take depends on how I feel and what I am trying to accomplish. There is a lot of money wasted on sports supplements that are ineffective, so do your research before purchasing anything.

Michelle Berger – Personal Trainer and Fitness Model

First week Friday Morning ~ Whew!
Oh boy, My kids are tired out from this first week of school.
This morning we had a HARD time getting going~ I still feel half asleep, lol!

anyhow…besides that I’ve had a GREAT, very productive week!!

yesterday’s workout was right on track with my POA~ I think I am going to actually stick to my POA for once!
I did chest, tri’s, abs and a run on the treddy and even some “bonus” cardio on the r-bike after my run!
My weight is holding rather steady too…I am 127 this am which is great for this is my Ovulation bloat day…last month it was insane~ I bloated 6 pounds over ovulation…so being up just 1 pound is GREAT!!!

This morning I wanted to talk about the WEEKEND!
I think I will issue us a little WEEKEND challenge this week~ Let’s be CHAMPIONS and really focus hard on behaving in our DIETS and staying active and even getting in at least 1 workout this weekend.

So…this is the challenge~

On Monday, let’s post ONE day from our weekend that we are VERY proud about- Either Saturday or Sunday. I’d love to see some amazingly awesome eats, workouts and activities on that STELLAR day!

Remember “Champions are made on the WEEKENDS!”

I’ll put up a forum to remind us and for the “results” ~!!!

My plans for the day are to video and workout and work, lol!
work, workout, play with the kids and WATCH the UFC event~!!!
I am stoked for that as always!

Then Sunday, I plan to go to church, relax, workout and probably work a bit :)…

TGIF girls!!

Are You Protein Deficient?

Hello! I am trying to get things back to normal this month…Summer is crazy and the last thing I want to do is be inside on the computer, but until I get my laptop that’s what I am doing.

I thought I would share my newest article with all of you:

Are you Protein Deficient?

What makes a person look old? Is it their wrinkles, gray hair or dentures?
Yes in part, but mainly it is their body, or specifically lack of a “body”. Lack of muscle is what makes someone look old! Are you fighting the battle with age and losing?

I know I was! After having 4 children in less than 4 years, I looked closer to 48 than 28. I was disgusted! So I joined the gym, worked out at least 5 days a week and followed a traditional diet. It took me about 4 months to realize that what I was doing was not creating the body I desired. It wasn’t until I doubled my protein intake that my body started looking younger and better. Up until then, I was Protein deficient!

Do you workout without getting results? You may be protein deficient also. I’ve noticed that 9 out of every10 of my clients were protein deficient when I originally assessed their diets. In my opinion protein deficiency is the #1 reason that people (especially women) fail to attain the body they desire. Protein is the building block of every cell in our bodies and without protein muscle simply disappears.
Other than age there are many other factors that can accelerate muscle loss:

  • Pregnancy
  • Sickness
  • Malnutrition
  • Inactivity
  • Dieting
  • Over training

The only proven and effective way to maintain/rebuild your muscle mass is to weight train and eat properly. Without both components, you will have limited success.

How Much Protein Should You EAT?
Eat your goal body weight in grams of protein daily. I want to weigh 125; therefore I want to eat 125g of protein per day. Each gram of protein has 4 calories, so I should have at least 600 calories per day from protein. Listen to this bonus: calories from protein require about 1 calorie per gram to digest, so you actually burn calories just by eating protein.

The Basics about Protein:

  • Protein has 4 calories per gram
  • Protein takes extra energy to digest, up to 1 calorie per gram.
  • Protein is essential for muscle maintenance and growth.
  • It can be converted to use for energy.
  • It takes up to 3 hours to digest.
  • The most popular proteins are animal, milk based and soy based.


Why Do I Use Protein Supplements?

TIME- It takes 25 minutes to make a chicken breast and less than 1 minute for a protein shake. Let’s face it, life is hectic and unfortunately most proteins are not readily consumable. They need to be cooked and don’t sound too appetizing at times. Also, the volume of protein needed is hard to fit into our busy lives. As a result, supplementation has become an essential way to help us meet our daily needs.

My recommendations for supplementation:
Use it as a supplementation, not a foundation
Generally consume no more than 1-2 servings a day of a protein supplement
Find a brand or flavor that you like, use it as part of a meal or a special treat
Consider consuming it with optimal timing: pre-workout and post-work

My Recommended Purchases:

Whey protein is one of the most pure ways to get great quality, easy to digest protein in your diet. It also tastes good and is very convenient:

And you may also enjoy getting some good protein supplements–  here’s my recommendation for you on that-

Optimum Nutrition (ON)- NATURAL  chocolate or vanilla are the flavors I’ve tried-

If you like pudding or a thicker consistency ON’s Natural Casein is another good option-

This is another good option to add to shakes or baked goods is the flavorless-

Another option:— they have good natural whey products in many flavors

**Important things to remember when consuming a higher protein diet:
~Protein requires a lot of water to digest, so drink extra water. Be especially aware of this during the hot summer months.
~Make sure to eat your veggies also. Too much protein without enough fiber/water is not good, so eat 2-3 large servings of veggies a day.

The Bottom Line:

It is impossible to build a great looking body without consuming adequate protein daily!