Half-Way Done!! SSS wk 06

HALF WAY DONE in the SSS contest!! be sure to fill out the halfway done report in your Success journal– answer questions, be honest and get EXCITED to hit these final 5 weeks harder than the first 5!! Let’s do it!!

Homework for SSS week #6

  1. Halfway done report
  2. WRITE down you food intake 3 days this week(all of it!)
  3. Try on bikini Daily

… DIET!! Let’s focus hard on diet!!

p.s. Next week~ We’ll talk about ABS!!


Sunny Sunday

Hey ya ladies!! Hope you are having a SUNNY SUNDAY!!

S2S- day 42: Final day…What’s next?

Yesterday was a workout success-

20 mins fasted on the bike,

a chest/triceps and abs workout +100 lunges 65# barbell forward lunges x60 and 40 stationary ones.

Then I ran hard My focus was more on “steady faster pace” vs. intervals- It was tough, but good!  During the run I was questioning my desire to want to push through the pain enough in order to train for a track meet…training for performance is WAY harder than training to look good!  It’ll be a challenge for sure!  here’s a pic I took of my legs– just wanted to see how they change if any during the next 8 weeks of track training.

I will have to STEP-UP the focus on my food intake and am really considering getting a body bugg, fuel band, body media or “fit bit” type thing to wear. I’ll may check into that more this week.…_fit_armband_pip.pdf


Then after that I practiced softball with my twins a bit.  They are getting so much better ever time they practice!   Once we came inside Travis and I had a little “date” to watch the TUF finals~ so I got dolled up for him:

Today is cycle day 1…I am so happy that I had a 28 days cycle this month~ YAY!  I love longer cycles~ they are so much easier to deal with!

I attribute the longer cycle to being very consistent with my vitamin/supplements and keeping my carb intake on the lower side!  NUTRITION is vital to having proper hormone production.


I’ll plan to take my final contest pictures/stats on Wednesday or Thursday they’ll also work well for my “starting buffing” pics!

My day will be spent OUTSIDE today!!

It is too beautiful to be in the house~

I’ll see you tomorrow!!



The Key to your Motivation is to Encourage others!

Actually REALLY trying…

I am actually REALLY trying to eat better again for the first time since Thanksgiving~ the holidays are Wacky!!  The good news is that I did keep my workouts and food intake in check enough over that time to maintain my weight right at the 129’ish mark cheerleaders  I am not unhappy with that weight, but I am much more content at a 5 pound lighter weight.

Which leads me to my goal….

My goal is to weigh 125 by March 1st.

Actions needed to obtain:

  • keep workouts consistent 5+ per week
  • keep focused in increasing my cardiovascular fitness lever with more running/cardio
  • keep counting my portions- key elements are to INCREASE my protein and green intake and DECREASE my carb intake!

Losing weight is difficult for me (probably because I don’t “have to” lose it)…that’s why I typically need another goal to focus on instead of just dieting.  I was hoping to go on a trip to the beach with my hubby this winter, but the timing doesn’t look good for that.  Instead I MUST get a photoshoot booked ASAP.  I should actually do 2 or 3??  I need some new fun photos and doing more than 1 shoot helps me get in the “groove”.

I have some other goals for the year, but they need a bit more time to “hash out”…I’ll spare you the ramblings!

Let’s attack our goals!! It’s go time!!



SSS 2011 Contest – Reminder and diet tips!

Hey!! we’ve made it to day 4 of 70 in our 10 week quest for
a Super STAR body!! Please remember to do the week #1 mini-challenge
AND send your starting stats and photo to
(By the way: only I see your photos and stats,your privacy is very important)

You will get the fastest and most impressive results during these next 10 weeks,
by paying attention to your food intake.
If you want to WIN this contest- you will want to get leaner and
the only way to do that is by consuming less calories than you
burn daily. It’s also important to choose nutrient dense and
proper “types” of food for fueling your body.
Protein, water, fats and greens are powerful tools when striving to lower bodyfat.

Here’s a good article about food intake that will help you in your journey.
Let’s has a stellar start to our 10 weeks!!

Week #1 MINI CHALLENGE- take measurements, stats, pictures, journal or blog your starting thoughts,
and begin with the end (SUCCESS) in mind.  This challenge will take some time and a bit of courage.
Once you have completed your basic stats and beginning pictures please e-mail them to

*Prize Eligibility REQUIREMENT!!  2/2/11 is the due date:

e-mail address:

Beginning STATS-


AND at least 1 Picture– I need your most dramatic before shot.

*2/2/11 is the due date for these items…send them to ASAP!

Please look at the final entry form so you know what you’ll need to submit in order
to be eligible to WIN~

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.

ready, set, GO!

ready, set, GO! or NOT…
I feel like I wanna get going for the week today, but I don’t really want to start. Do you ever feel like that on Monday?

When I feel this way I like to either take action- like cleaning or sitting down to write in my journal/blog a bit; setting a plan of attack for the week often helps my Monday Mojo get rolling….Let’s hope this works!

Plan of ATTACK (POA):
Week #8 minichallenge- eat 3 greens a day–and I’m finishing my buffing~ extra cardio for me this week.

Mon- legs (back rehab still, so my leg workout will be light and modified)and intervals/cardio; Mother’s day tea with my DD at school

Tue-upper body and intervals/cardio

Wed-LONG intervals/cardio day; kids out of school- must visit the gym in the morning or evening

Thur-legs (back rehab still, so my leg workout will be light and modified)and intervals/cardio;kids out of school- must visit the gym in the morning or evening; meet with Emily my photographer for a walk;

Fri-upper body and intervals/cardio; kids out of school- must visit the gym in the morning or evening

Saturday-upper body and intervals/cardio

Yesterday was a good Mother’s day…but I was not a champion as far as my diet went this past weekend. I “fell apart” on Friday with my diet and kept up the bad food intake through yesterday. Maybe that’s part of why i am in a brian fog today, lol!

BUT! the great news is that I worked out on Saturday and yesterday. My “every day in MAY” personal challenge is really going GREAT!!!!!
My workout yesterday was small but very effective~ I rode my upright bike for 20 mins and did several 40second intervals (40 sec hard; 40 sec easier) which I really liked. 40 seconds is much shorter than a minute! I’m going to try those on the treadmill this week.

Friday’s workout was kinda almost a rest day…i didn’t end up doing much of a leg workout, but I still got a little sore.
Saturday, I worked my upper body and I felt really strong and good!
My workout went kinda like this:
r-bike 4mins
chest press machine- 3 sets to warm up
pull ups 11, 6
hammer strength wide bench press
90x12x3sets with feet on bench
knee ups on roman chair- 2 sets

HIgh lat pull- H.S.
75x10x2 sets

Bicep curl macine
Calf rotation machine

Ran for 6 mins– my back was sore…so I decided to lift more smile

Shoulder press machine- sitting backwards
hanging sit ups- 2 sets

Bicep curls- HS machine

Lateral raises with 10#plates- 4sets of 10 to 15 reps
Wide lat pulls on knees on cables
paired with Posedown biceps

let’s get our MOJO rollin’ this week~ Summer is almost here!!!

p.s. be sure to get excited for our next Team BuffMother! contest starting June 1!!!!