Archives

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 Buffmother.com
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@buffmother.com

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
Buffmother.com
michellemberger@sbcglobal.net

Critical bench interview

Michelle Berger – Buff Mother
Michelle Berger - Buff MotherOfficial Web site

www.buffmother.com

Michelle Berger Bio

Michelle will not surrender until every mother believes that they too can be a BUFFMOTHER!

STATS
Height: 5-7
Weight: 123
Measurements: 34D-24-34
Age: 30
Residence: Bentonville, AR (home of Wal-Mart)
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 Berger Fitness Model

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

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

Michelle Berger 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:
michellemberger@sbcglobal.net

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.

A Special Note of Thanks:

I am so thankful to Jesus Christ who is my Savior and Lord. He has filled me with a love for helping others. I lean on him daily for my strength and I know that aspiring to be a light in the darkness is His calling on my life!

“For nothing is impossible with God” -Luke 1:37

Michelle Berger Pics

Now is the time to Focus!

Do you have ADD?  I think I might…It’s induced by having children.  I think God actually gives women ADD when they become mothers.  We have to have it otherwise the daily interruptions, screams for help, “emergencies” and  accidents would throw us over the edge!  I embrace my ADD to a certain extent, but sometimes I’d like to SHUT IT OFF and just FOCUS!  Now that my kids are all in elementary school during the day…i have time to myself, I have time to FOCUS!  Now is the time for me to FOCUS!!

My current focus is a lot about getting CENTERED and RE-Igniting my FAITH and Passion for my God given purpose in life.  I’ve had a rough year and life has battered me a bit. I believe it’s made me stronger, YET it’s caused me to loose FOCUS on why I do what I do.  I’ve lost focus on my “WHY”…I need it again and plan to spend the remainder of this 2009 Focused on getting my FOCUS back!

That said I’ve decided I need to “wait’ on truly OPENING up for training until the new year.  I have too much going on~ THE SLAVE DRIVER in me needs to allow myself THIS TIME to FOCUS more on ME!

My POA for today got a bit messed up because of my workout last night lacking proper SUPPORT- Support from 2 sports bras that is…I have to wear 2 sports bras when I run.  AND I left for the gym with out my extra one last night~ I was PUMPED to run, but couldn’t do it BOUNCING all over tar-nation!  I did get in good intervals on the elliptical instead.

Here’s my workout from last night:
Tan for 9mins and r-bike 5 mins
Chest press
75×20
95z15x2sets

Lat pulls
135×10
150x10x2sets
one set of knee ups on bench

Bench Press
45×15
95×10
one set of push ups 12 reps
115×7
115×9
115×6
crunches on bench with feet up on bar

Dips
8, 7
incline sit ups

Incline Chest Press
90x10x3sets

Bicep curls
45×15
50x10x2

20 mins of even min intervals on the elliptical (7 HARD minutes)
Pull ups10

my diet was lower carb yesterday, but no greens.  I’ll get some in today for sure!:
PPPPP- eggs, chicken, protein shake,
CCC-
FFF -sausage, sunflower seeds, oil

Today’s POA- fasted cardio-  warm up on elliptical 10 mins; run intervals 20mins; steady cardio on u-bike 10-20 mins and MAYBE Legs in the pm…I may wait and shif them to tomorrow though 🙂

The extra Focus I’ve been putting on running/intervals and eating lower carb is paying off in the mirror and on the scale. This moring I was 126 on cycle day 8~ I expect to be under 125 by the time I take my pics and stats for the end of the SSS contest!! :whoohoo:  I AM GETTING MORE FIT all the time!~!!  I promise it does work if you work it and it’s worth the pain and effort!!!

NOW IT THE TIME TO FOCUS!!

-Michelle

A bit About BuffMother!

This is the Official Blog of BuffMother! A fitness revolution founded in January of 2005 by Michelle Berger.
You are here for a reason! My mission is to help you harness the power of your mind and body to reveal the beautiful woman God created you to be!

About Michelle:

Michelle Berger is the author of After Baby Abs and Hormonal Timing. She is the only woman to have 4 children in less than 4 years and then go on to win 5 NPC figure titles the following year. She credits Hormonal Timing for creating such a dramatic transformation so quickly.

Michelle Says:

Hear my Rally cry: “You can be BUFF after having children, I am living proof!”

Michelle is the proud mother of 4 young children which she had from 99-03′ and in 04′ she won 5 NPC Figure Titles.

I want to share my fitness success secrets with YOU!

Please Read Michelle’s Inspirational Story

“If I can do it, anyone can.”

If you are searching for:

…Or anything else necessary for attaining your ideal body, plug into our team and prepare to transform your body, life and legacy!!!

Thousands of women from all over the world have used Hormonal Timing to achieve their goals. PLEASE READ their Success Stories

To Receive diet, exercise, supplementation and beauty,
tips, secrets, advice, motivation from Female Fitness Expert Michelle Berger, aka BuffMother!

Please sign up for our Newsletter~ here.

FACT: Hormones control every area critical to successful female body transformation.

If you’ve tried and failed to lose weight and get in shape in the past, it’s probably because you didn’t factor in your hormones. Did you know, Your hormones are making you FAT? Female Fitness Fitness expert Michelle Berger will show you how hormones can burn fat and make you THIN! Her revolutionary diet, fitness and supplementation plan will transform your body and life!

A GREAT e-mail

I wanted to share this wonderful e-mail correspondence with all of you…

Jennifer wrote:
Michelle,

After receiving my latest issue of Oxygen Mag, I was
surfing the web and decided to see what inspirational
stories the on-line version of oxygen
had to offer and low and behold I have found your web
site. I’m totally and completely amazed at your body.
In fact, I’m so amazed that I can’t stop talking about
your web site. I’ve told everyone at work who needs
a little more inspiration to log on and check your
site out.

I have two questions for you. I read that you have a
nutrition andfitness background, how did you take your
unfit after pregnancy body andturn it into a sold muscle
machine? I guess my question is for a
motivation factor, what was the breaking point in
which you said this time I’m really gonna do it? And my second
question is, is it possible to discuss a sample menu when you are
preparing for a contest? I’m really curious what a typical diet
day is and a contest diet day is for you? I’m sure with four
very active young children your diet might not
be as clean as you’d like it to be.

I’ve recently within the last year have left the
corporate world, went back to school to earn my teaching degree
(after earning my bachelor’s)
and went back to waiting tables at night. I saw
your fee for on-line training and really I just don’t have that
flexible of an income to join. I work out with my husband and
pushes me hard but sometimes he
just doesn’t understand what it means to be a woman.
If you know what Imean. That’s why I love your web site!

Thanks for your inspiration and motivation.
Train hard,

Jennifer

“Be the change you want to see in the world”
Ghandi

I responded:

Jennifer,
Thanks so much for your GREAT e-mail! I really love your enthusiasm.

To answer your questions:

The point at which I decided I was going to prove you can be buff after having children came when I looked in the mirror and I didn’t recognize the person staring back at me.

I was very unhappy with what I saw and how I felt.In October of 2003, I decided to start training for my first contest and competed in March of 2004. So after only 6 months of intense training, I won the my first two NPC figure titles only 13 months after I had my 3rd and 4th children by c-section. I honestly admit that my body was not “super solid” at that point, but the best it had EVER been. I continued to work hard and shortly won 3 more titles that year.

As far as diet is concerned, you are right it is not super clean. I don’t have time to plan everything out, so I eat the best I can.
The biggest concern for me is to get my protein and veggies in daily. If I do that on a consistent basis, I see huge results. Also
learning to time my meals for workout performance has been key. My diet varies a lot from day to day and I change my focus every couple weeks,
so it is hard for me to give you a typical day’s menu. But when I am trying to lean up for a contest/photoshoot my ratios are basically 30Carb/40protein/30fat.

I am glad to hear that you enjoy lifting with your husband.
Relish that time together and continue to challenge yourself. Please join the Team BuffMother! so that we can stay in touch.
There area ton of wonderful inspirational women there who are always willing to help you get Buff!

Have a great night,
Your new friend,
Michelle

Plastic surgery should be a last resort


This is exactly what BuffMother! is trying to over come. This doctor playing off the myth that you can not be buff after having kids. He is basically saying that this woman had done all she could through diet and exercise (which is obviously false). She could have made vast improvements to “bulge” without turning to the knife.

I am all for certain procedures, like boob~ as it’s obvious that mine are not natural 🙂 …my point here is that the doctor’s ad says:
“FACT diet and exercise may lessen this tummy bulge but it will NEVER get rid of it”.  That’s just bologna!

I beg you…if you are thinking about having surgery to rid your body of your tummy bulge, make sure you do everything in your power through diet and exercise before you have your body cut apart.

You can be Buff after having children!

-Michelle