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Ab/Butt Connection: “Fab Abs” Day 24

I talk a lot about how EVERY part of our body is important to our health. BUTT, there is no denying the fact that your ABS are connected to your BUTT.  Much of the same exercises that work your BUTT also work your ABS!

Day #24’s Fab Abs challenge is for you to Please try the following EXERCISES to FEEL the AB/BUTT connection yourself:

  1. Y Stretch- http://youtu.be/BWvF5OHBYVM
  2. Showgirl-http://youtu.be/VclChWWk3V4
  3. Adductors-http://youtu.be/YzOYkgZ6yZc
  4. Flash-dance- http://www.youtube.com/watch?v=m-B-ZtMJr18
  5. Running ups- http://youtu.be/oGIGwi-2-98

 

Be sure to work hard, we have just 4 days to go!!

WHOHOOO!! Whittle that waist!!

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Gym Angel Products & Review

Michelle Berger introduces the full line of Gym Angel Supplements!! http://www.bodybuilding.com/store/gym-angel.html

Gym Angel is dedicated to producing formulas that are specifically geared towards the needs of today’s modern woman. Gone are the days of women simply wanting to be “skinny”. Today’s woman wants to be strong and sexy!
http://youtu.be/IsNaRDem_Eg

 

 

I love this product it is easy to take and full of the BEST omegas– I really feel it helps decrease my inflammation allowing my joints to withstand more training!

Gym Angel: Omega Angel

Fish Oil Softgels Support Health & Wellness*

Contains Powerful EPA/DHA With Enteric Coating And Citrus Flavor

Gym Angel Omega Angel Product Guide

  • Powerful EPA/DHA
  • Enteric Coated and Citrus Flavor (No Fish Burps!)
  • Free From Heavy Metals and Other Toxins
  • Vitamin E Fortified To Protect the Fish Oil
  • 100% Nordic Fish Oils

Omega Angel™ is a very high quality Nordic fish oil product that is 60% DHA/EPA. This is an extremely high level which allows for the overall consumption of less fat and cholesterol from your omega 3 intake. Not only are these Nordic fish oil softgels a nutritional masterpiece, but they are enteric coated and citrus flavored so they smell/taste very good and you will not get any regurgitation (fish oil burps) that is common with cheaper more crude fish oil formulations. Our Nordic fish oil is also free from all contaminants and is molecularly protected with the inclusion of vitamin E so you can be assured of the utmost quality.

http://www.bodybuilding.com/st…gel/omega-angel.html

~~~~~~~

Gym Angel Pure Angel Product Guide

  • Encourages daily regularity*
  • Helps maintain a healthy weight*
  • Fast results*

Some women wrongly proclaim themselves “FAT”. For many, that puffy belly may not be fat at all, but instead accumulated feces in the digestive tract. Unless you have a high fiber diet, chances are you have lots of thick buildup in your gastrointestinal tract. It’s sometimes difficult to keep your system functioning smoothly with many of the highly processed foods that we consume on a daily basis. Processed foods can be very rough for your body to handle and excrete properly. Pure Angel™ can help!

Pure Angel™ discretely and gently helps your body’s digestive tract remain in a healthy equilibrium where it can flush out foods that are hard on the body while simultaneously being overly discrete.* With Pure Angel™ you won’t have one of those embarrassing moments where you find yourself needing to run to the women’s room stat!

 

I’ve been using this product for over a month, at first I was skeptical but after the first couple half doses of 1 pill I increased to the full dose of 2 at night before bed. I felt it helped my digestion and decreased my morning bathroom issues.  I will continue to take this product.

 

http://www.bodybuilding.com/st…ngel/pure-angel.html

 

 

Day 10 ~ Thursday

This week’s diet focus is to Eat More Greens! Our fitness focus for the week is increasing Strength. You want to add a few pounds….to your barbell!
Check out today’s suggested workout 6pack of LACROIX: http://youtu.be/egrPlp_NMzI

“6 pack of LACROIX”

Repeat this circuit 2 times

1)   L= Leg raises: 7each leg

2)   A= Around the worlds: 7 each direction

3)   C= Crunches  (feet on floor): 14 reps

4)   R= Reverse crunches: 14 reps

5)   0= Oblique Twists: 7 each direction

6)   I= Incline Bicycles: 14 reps

7)   X= X leg raises: 14 reps

 

Today’s Diet Challenge

Drink some TEA today…Why TEA?  Well, it’s a fun way to get some nutrients, to detox, to get a bit of caffeine, and to spice up your water intake

 

Today’s Personal Challenge

It’s Thankful Thursday…Be sure to think about something you are thankful for today. Simply,   just say “thank you” MORE! The art of APPRECIATION is so powerful.  Reach out to and thank someone, you will be amazed at how much it impacts you in the positive!!

The Key to your Motivation is to Encourage others!

www.BuffMother.com

True Insights

Finally!!! I have time to sit and truly blog!  I’ve been so busy keeping up with all the new member registrations, questions, contest info and questions that I’ve not taken the time to truly “REFLECT” on my own goals for the 6 to Sexy contest.

It’s already Day 3 of SEXY!!

If you haven’t already please visit today’s Contest POST:

http://www.teambuffmother.com/…-day-3-4-daily-tasks

And do your Week 1 Challenge (my big GOAL for TODAY)!!

Week #1~ 6 Weeks to SEXY! (6toSexy) Stats, pics and WHY?

Today’s workout will be~
Fasted bike (just finished 28mins) and this afternoon Lift Lower Body and ABS…I had to skip the LIFTING yesterday due to cracking bruising and cutting the back of my heel with a chair, hubby having a flat tire and simply running out of TIME/Energy.  I did however get in 20 mins fasted biking…so that’s better than NOTHING!

Now to reflect on yesterday’s “It takes Brains to be SEXY” assignment:

3 Simple steps  to help your mindset be prepared for success in this contest.

It takes BRAINS to be SEXY!

 

STEP #1 Goal Setting~ …what do I want to accomplish?
Take an honest look at where you are at and make goals that are attainable, yet challenging.

~Start by taking your pictures and stats (I will do this today!!).
Even though I don’t have the pics or stats fully taken, I KNOW where I am at. I am weighing in daily 131 to 133 pounds which means I am holding FAT in my tummy and upper body mostly. My fall clothes are all tight and trust me the weight gain is NOT MUSCLE   The cold hard truth is that I’ve been slacking on my diet and I’ve also been “skipping” some of my workouts.  Time to buckle down!

~Set an “EVENT”

The movie I am www.thephoneintheattic.com in was just selected to be featured in the HOT SPRINGS HORROR FILM FESTIVAL on October 23-26th. That’s a goal date for me to look better, then keep pressing in to have even better results come the final day of our contest on Nov. 2nd!

#2 Control your Thoughts~ Have purposeful thoughts…
Be sure to journal or blog here about what you are thinking.
Some questions to ask yourself:

  • Where am I at in taking care of my health?

I am in a good place. Recently I’ve been TRYING several things, all to find that they’ve been no help. So I’m taking “time off”those items and pressing into taking my blood glucose levels throughout the day to try and figure some things out with it.  For those of you that don’t know, about 2 years ago, I found out I have rather bad insulin resistance and have been eating very low carb since then. Recently I’ve not found the success with it that I first did.  I’m exploring adding in a few more carbs but need to watch my blood glucose levels and symptoms as I do so.

  • Do I need to visit the Dr.? or enlist professional help?

I have, and will if I feel I need assistance with my insulin issues.  Fall is coming and I’m scared of how the lack of Vit D. affects me.  May need to go tanning, lol!

  • What have I been doing with my time the past few months?

I’ve been keeping busy that’s for sure, but not very productive.  I feel like I’m just hitting my stride again the past couple weeks. Thank God for the kids being back in school!

  • I’m I “over-booked” OR “under-booked”

I’m perfectly booked at the moment, which for me is slightly overbooked.  I work best when I have a extra stuff going on. Just have to keep it from becoming WAY TOO MUCH!

  • Am I happy? What will make me truly happy?

I have to be honest, I should be happy, but I am not really at the moment. I’d describe myself at PEACE, but needing to find my JOY/Happiness.  I feel that I’m at a crossroads in life/business, but am confident that after a few changes are implemented I’ll be at a HAPPIER place.

What makes me truly happy is knowing I am making an impact on others for good.  And Knowing that I am truly being a “light in the darkness” for God.

 

  • Have I  been focusing on fueling your body with the NUTRIENTS it needs?

Not exactly! I’ve got to get more focused on this. A big stumbling block for me recently is that I’ve been slowly gaining weight without really eating as much as I know I “should” be eating. I’m scared to eat all that I know I should because I feel that would lead to more weight gain.  It’s a vicious cycle because then my workouts suffer, my recovery suffers and I remain stagnant in my progress.  IT’s a mental battle and a battle of insulin/blood sugar ~ PLUS some thyroid issues added in.  As I mentioned above…I do plan to strategically add in a few more carbs- specifically during my next boosting phase (in 10 days) for now I’m keeping it low carb/lower cals to press into my buffing.

 

#3 Commitment to your goals~ Quitting is not an option..
Are you committed to follow through?

Yes, I’m very committed!  I will not quit even if I don’t exactly attain my goals.

I just finished praying this prayer over each of you who committed to be  in the contest individually:
“Dear Jesus,
I pray for __________  to feel the Spirit of God upon her as she embarks on the “6 to Sexy” journey.  Let your Holy Spirit guide her through every choice. Let her know the love You hold for her; let her receive confidence to press into the beauty within her. Thank you so much for being our King we love and adore you!! Amen”

I’m going to pray this same prayer over myself throughout the 6 weeks. I need God’s Help to be sexy!

I’m going to get my shower done NOW!! I am soaked from just completing my biking.

Love,

Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

It went well

Sorry to have not blogged yesterday, it was a busy one.  Had my “Insulin and Thyroid” class/seminar last night at 5:15 so it consumed my entire day!  I have not taught a class on the topic previously so there was a lot of unknowns going in and a lot of prep that I had to do to be ready.  Overall there were about 20 people in the class, the average age of the class was 60…amazing how different the clientele is at a Dr’s office than in a gym, lol!

The speech went smoothly, next time I’ll be sure to integrate a bit more interaction and change some of the emphasis of what we discussed.  I tried to leave the audience with the message “YOU NEED TO CONTROL Blood sugars and your insulin! and YOU NEED TO BE YOUR ADVOCATE FOR YOUR HEALTH!”

Thanks so much for all your support and well wishes for the event, it means the world to me that you cheer me on!!

 

Here’ is a PDF of the presentation- http://buffmother.com/wp-conte…9/InsulinThyroid.pdf

The more interesting part of last night was how awesome it was to see the growth of Dr. Tammy’s program “Project Wellness” and getting to meet some of the new people she’s brought on board to help with her business. It’s very inspiring to see all the people she’s helping.

Today’s SUPER MOM is Susan Soares….She’s overcome a ton in the past 7 years since I’ve known her. She is now a fiction writer, check out her books on Amazon or on her site  http://www.susansoares.com/

 

Thursday recap…Busy day/STRESSFUL DAY!

  • 20mins fasted bike
  • PREP for seminar
  • Do seminar
  • HOME- eat roast I had prepped and put in the crockpot, LOVED IT!
  • NO LIFTING, first day that I’ve not stuck to my POA this week

 

Friday

  • 20mins bike
  • Visit with Grandma, she leaves back to MN tomorrow morning
  • LUNCH with Gma and Hubby- subway salads, YUM!
  • Got my business assessed and got my new tabs
  • PLUS, got some other important paperwork ALMOST DONE!! such a load off!
  • Uploaded videos of Football Game and Seminar, working on getting those posted!
  • Up NEXT…Upper body workout and maybe some running?? Not sure how much energy I have.

 

TGIF !!

Love,

Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Scattered

Every Day in May! ~ Day 15 WE ARE HALFWAY DONE!! and today starts our 3rd week– with NEW FOCUS… This week’s diet focus is to Eat More Protein! Our fitness focus for the week is gaining Speed. Check out today’s suggested workout: http://youtu.be/6SJFwlREe0A

 

So…I’ve been very SCATTERED lately.  I have a lot of stuff going on in my mind, body and life at the moment.  WHICH is nothing new, lol! It’s odd though how sometimes I can handle it with ease and at other times I just can’t FOCUS!  It’s a bit more than just female hormones for me currently. It’s deeper in my SPIRIT.  I’ve been looking for some solution, but the truth is I KNOW THE SOLUTION. The solution is getting ROOTED, GROUNDED and FOUNDED in my faith.  I’ve been slacking on my prayer time, my church time, my building faith time, my FELLOWSHIP with GOD time!  This cycle needs to end~ Actions towards feeding my “SPIRIT” need to start today.

 

That said, I will dig into a message during my “bike ride” in just about 10 mins.

First, I’d like to mention I’ve been consistent in my workouts all month despite being so scattered. Thank GOD for this Every DAY In May challenge. Without it I may just have forgotten to workout all together, lol!

 

Yesterday was a big win for me in the workout dept…got in my 20 mins fasted, then trained a couple sweet ladies, then ran some “pampering errands” and when I got home made myself do a hills run. IT WAS SO HARD! but afterwards I felt better and even did a couple sets of pull ups and abs.

 

 

this pic was right after my run, isn’t it pretty outside?! Sooooo GREEN!

Tuesday I did manage to do a good leg workout. It was shorted and way more scattered than I had hoped, but I am sore from it for sure!

 

All in all being scattered is the worst of what I’m dealing with at the moment. Everything else in life is wonderful! I am truly blessed!! THANKS be to GOD, He has given me so much that I can’t do justice by even listing everything but I am going to list some: My husband, my kids, my puppy, my land/home, my chickens, my friends, my TEAM BUFFMOTHER ladies!!, my super family, my finances, my health, my computer(s), my clothes, my shoes (OH HOW I LOVE SHOES), my drive, my personality, my looks, my hair, my legs, my abs, MY LOVE for others, my passion to learn…Oh my, I could go on and on.  Simply I am VERY THANKFUL for all that is part of my life– All of it is so appreciated I could EXPLODE with Excitement about how much I am BLESSED!!

 

Time to go listen and ride!!

LOVE YOU All so much thanks for sharing a bit of your life with us here in the Rally Room and being such super members of our team!!

Thank you, thank you!!

-Michelle

 

The Key to your Motivation is to Encourage others!

www.BuffMother.com

GET BUFF contest!!

Our NEW Contest 30 day GET BUFF contest starts as the day after you sign up!

Sign up under the CHALLENGES tab on www.buffmother.com

It’s an internet wide contest for both women and MEN…
BUT the Rally Room (http://www.teambuffmother.com) as always is the BEST
place to participate for the ladies!!

Daily I’ll be posting the workouts for the day on the BuffMother facebook page http://facebook.com/buffmotherpage

I’ll also be posting more details and info on my blog on http://www.BuffMother.com

Check in on those two spots and be sure to invite your friends (men and women) to join.
Let’s work hard the next 30 days to be BUFF !

Please join in on the fun,
Michelle Berger
p.s.

“Get Buff”- Contest Overview: Who, What, When, Where and HOW TO WIN!!

Who: Any man or woman who wants to get focused and their fitness MOJO Rollin’ and connect to other like minded people, synergy is powerful

What: 30 day Contest

When: starts the day after you sign up

Where: #1 spot women’s only Team BuffMother Rally Room the Rally Room is the most supportive group of Women on the PLANET!! #2 spot www.facebook.com/buffmotherpage

Why:  think of this 30 days as jump start!

HOW:

  1. Sign up and share your excitement by inviting friends to join you!!
  2. Read and utilize links found in the daily support info found in the rally room, on the buffmother facebook page and on www.BuffMother.com
  3. Support your fellow teammates by commenting sharing your mojo with pics, motivational quotes and blogging your own journey~ then in turn commenting on other’s posts blogs
  4. Focus on your fitness/health goals-for the entire 30 days
  5. Share your progress by blogging often in the Rally Room
  6. Finish the contest no matter what!!! by submitting your results to michelle@buffmother.com

4 Simple steps to enter and WIN:

1. Take your starting stats (pictures optional)-More info about stats/pics will be given on day #2

2. participate with posts and comments of your own during the duration of the Contest, feel free to tag me and buffmother  in any post or pic you’d like

3. Take your ending stats

4. Submit your entry to michelle@buffmother.com by November 5th- Entry= starting stats, final stats, a written paragraph sharing your thought about the contest, and at least photo of yourself.

 

We are going to have a blast during the 30 days! It’ll go by fast so be prepared to ROCK IT!

Your Friend,

Michelle

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~
GET BUFF!!
xoxoxo~
Michelle Berger


GOALS~ Shine in 49: Day 6

My titles sure are a little bit boring this week, lol!  But it’s helping me keep on track…

It’ll really be fun to put more faces with names~I wanna SEE you when you comment on my blogs~ it really helps me remember who is who :) AND I really do want to remember you! So if you can please do try to get your photo up so I can see your pretty face!! To get a picture (avatar) next to your comments on my blog simply sign up here http://en.gravatar.com/ with your e-mail and upload a picture.

http://en.gravatar.com/

Today is day 6, of our contest and it’s  time for setting goals, thinking purposeful thoughts and committing to a PLAN!!

1.Goal Setting~ …what do I want to accomplish?  Take an honest look at where you are at and make goals that are attainable, yet challenging.  A good place to start is by taking your pictures and stats.  Once you have that truthful baseline you can asses how you are going to get to your destination.  Another key item to keep in mind with goal setting is set an EVENT~ a beach party, a special reunion, a wedding, a photo shoot, a trip…that EVENT will keep you accountable to your goals when things get “tough”.

My goals:

To take one day, one week at a time.  I’m looking to succeed in baby steps.   I expect to be fit in mind, body and spirit for the summer. I want my Ending pictures to show awesome results but  My #1 goal is to keep God #1 t; and keep the rest of my priorities in line after that- God, Travis, Kids, Family/ Friends and then …fitness and work.

My fitness goals revolve little around my weight, but more around my health and fitness level.  I’ve been struggling with my eating- so I need to focus on EATING .  I also want to increase my running capacity.  I plan to put some MILES on my new running shoes this month!  The goal is to run 3-4 times a week!

2. Thoughts~ be sure to journal or blog here about what you are thinking- some questions to ask yourself are: where you are at in your health? what you’ve been doing with your time the past few month? are you happy? how have you been eating?, etc…

My thoughts:

I have been in a season of “rebuilding” for about 4 months.  I’ve regained a lot of strength, built up my immune system and increased my overall health.  The issues I had last fall with a bad bladder/kidney infection are resolved.  Now it’s time for me to attack!!  I’m excited to attack all areas of my life again.  Fitness wise- I’m very excited to  “SHINE”  for my 37th birthday in less than 7 week.

3. Commitment~ It is important that you decide to stay committed…don’t allow yourself to QUIT.  Even if you miss an entire week of workouts due to a cold, you MUST NOT quit!  It’s never too late to start again!  The only way anyone ever attains their goals in life is by NOT QUITTING!  Decide here and now that you won’t quit!

My Commitment:

I am committed to my fitness…it is my medicine and it is VERY important to every aspect of my happiness and success in life.  My fitness is not a choice, it’s a commitment like a marriage– I will not ever give up on it…I will never quit and I am committed to this plan for the remaining six weeks!!.

 

What are your goals?

Are you thinking on PURPOSE?

Are you committed?


I will be SHINE  in 49!!~ come on the journey with me!!

Whoohoo, It’s gonna rock!!

Michelle

p.s. today’s workouts

Off (keep in mind tomorrow is also and OFF day) or optional 20-30 mins of steady cardio

"All Star" Julie in CA

Julie in CA

Julie’s STORY is just AWSOME~ the words she wrote about believing say it all!!  Julie and has become one of TEAM BuffMother’s greatest leaders on and off of the internet..  Julie is constantly sharing her passion for fitness by working out with others and investing her time to help them.  Over the last year I have witnessed her receiving great rewards from the energy she’s given others.  I am so proud to have such a generous person in my life!

Julie Before Julie After

Here is what Julie wrote about her experience with her own belief:
My name is Julie and I’m a 47-year-young mother of 3 adult children.  I had my first child at the age of 20 and my other two by the age of 26.  I gave all I could to my children and their upbringing.  I believed that I needed to put them first and I always put myself and my husband second.  Then at the age of 39 something happened to me that changed the direction of my life as I knew it.  I was diagnosed with fibromyalgia.  My health became my number one goal.  It was a lonely life, though, as none of my friends had this priority and they just didn’t understand the new evolving me.
While surfing the web I found www.BuffMother.com, and life changed for me. As I was reading Michelle’s introduction on “Believing” I realized that I was that mother that she was describing.  I believed that if I tried to give myself that extra time in the day for ME to reach my desires that I would have been selfish. I had the belief that as you got older that you were just destined to look a certain way and age.  This was a real light bulb moment.  I realized that I wasted a lot of time and there was no more time to waste.  I could achieve a new and improved me!
Since joining TEAM BuffMother, I finally got it. You can make changes and reach the goals that you set for yourself as long as you BELIEVE you can.  I not only feel like this with my body now, but also with life in general.  You can do anything you want and be anything you want. You just need to believe and you can achieve this and be a good mother, daughter, friend to others in the process. I now BELIEVE that I can do anything I set my mind to.  I’ve learned to set fitness goals. I’d never really done that before.  I’ve learned to set challenges for myself.  I’ve been working out for many years, but with no real goals and no real diet.  I now know how to fuel my workouts, how to CHALLENGE myself and receive the results that I’m looking for.  As BuffMother! always says….Challenge=Change…I really BELIEVE that!!

"All Star" Kermane of OH

Kermane is not only our All-Star of the day, but It’s her birthday Today!!!  Happy birthday Kermane!!

Kermane has an amazing testimony; she is a true NO EXCUSES kind of a gal!  You name the obstacle, she’s overcome it.  Now with the support of the Rally Room and with Hormonal Timing she has built herself the best body of her life.  She never ceases to amaze me with her progress and her determination to be a GREAT example for her son.  She is on fire to build a legacy of health for him and is currently attacking a new goal to run a 5k race in the near future!!!  Kermane just celebrated 6 years cancer free last Friday~ NOW !! that’s something to celebrate!! I am so, so happy for her and blessed that she’s have shared 5 of those past years with TEAM BUFFMOTHER !! ♥ I love you!

You can follow Kermane on her AWESOME blog: KERMANE THE FIGHTER

http://www.kermanethefighter.blogspot.com/

Kermane’s thoughts on Hormonal Timing– as a Mother and Cancer survivor:

This is a picture of me AFTER I came home from having my son.  I was sleep deprived, fat, depressed and miserable, plus I had a little one who was depending on me for everything and I could barely take care of myself at the time.  It was my worst picture, because during my last trimester I just ate whatever I wanted and didn’t work out at all.  After fighting breast cancer, chemo and reconstruction surgeries I was ready to take care of me again so I decided to go for my goal.

The Hormonal Timing System helped fill in the missing pieces when it came to diet and exercise for me.  For too long I was getting discouraged when I would fall off the wagon, not realizing my hormones had a lot to do with that.  From tracking my cycle with Hormonal Timing I realized I am full of energy the first two weeks of it and start to feel less energetic the closer my period comes.  I realized about two days before my period I was zonked and should not try to kill myself working out then.  It helped me gear my exercises towards my hormonal cycle in a positive way.  I think the key point of Hormonal timing is that we have to realize that our bodies are ruled by hormones, like it or not and that we should allow our bodies to follow our natural cycles and not try to push ourselves beyond that because that makes us more prone to failure.

Why Kermane LOVES the Rally Room!

I have always been interested in exercise.  As a child I had excess babyfat to go with my glasses and long hair resulting in some self esteem issues.  By the time I hit fifteen I was what you would call a cardio bunny.  Also I was skinny fat, I had no muscle tone but growing up in a household where my Mother was obsessed with cardio I didn’t realize at the time there was other types of exercise.  Cardio was great for sweating but I still wanted to eat like my friends and ended up battling bulimia for about three years in the closet.

About the time I married my husband I realized I should be lifting some weights and bought 6.6lb dumbbells thinking I was the bomb!  Ten years into my marriage I had dumbbells up to 10lbs and did all kinds of Jane Fonda type weight lifting.   My Mother passed from breast, liver, colon cancer 3 days prior to my son’s birth, depression hit hard but I lifted myself out of that for my son and husband.  When my son was about two years old I started the Atkins diet and lost some weight only to be diagnosed with breast cancer. I was depressed. I was 34 years old and afraid my 35th birthday would be my last.  I gained about 25lbs thru the long process of recovery and reconstruction.  After my main battle was over I realized I felt sluggish and I wanted to lose the weight I gained.

While reading a website I found an article by Michelle about why muscle burns fat. Something clicked in my head. I went to her Buffmother website and read all the articles, I joined her Michelle Berger group. I was embarrassed to post my workouts because my weights seemed small compared to everyone else’s.  Then Michelle started the Rally Room site for women only which I joined and my love of strength training began. I joined contests on the Rally Room site to motivate me and they did.

I’m addicted to it now, I like how everyone encourages everyone and if necessary tries to get someone to see it is necessary to eat, you got to feed those muscles.  I have made so many friends here. If you’d asked me a year ago if I would be friends with people living in Canada, Texas, Florida, Tennessee and Michigan I would’ve said you were crazy. But I have.  There are women on here that know more about me than my best friend, I am that close to them.  If they needed me I would fly there in a heartbeat to help the out with any struggles they might be suffering.

When I joined the Rally Room I was depressed and my body image was low, I struggled with self-doubt and had to fight the urges of bulimia.  Now I realize that though my body became sick it is a miraculous thing. It has recovered and rebounded.  I can bend in some amazing yoga poses that normal people probably could not do. It gave life to my son and he is a beautiful creature. My body is strong, stronger than I ever gave myself credit for. My Mother was not the most positive role model and delighted in bringing my self image down and I am proud to say if she was alive, no matter what she could not bring me down right now.

Since joining my hips went from about 43 inches down to 37inches, I have lost 3.5inches off my waist.  My strength has increased tenfold. I can leg press a 380 pound man if I wanted, and squat a 180lb person. My chest which was ravaged thru surgeries and reconstruction is becoming stronger everyday and it will be only a matter of time before I can bench press 100lbs.  My arms used to look like chicken wings, they now look like my arm idol Jennifer Aniston.

I realize that cardio is not the only type of exercise.  I strength train my body 4 to 5 times a week now and delight in my strength increasing. I realize its ok to have a day off from working out now, in fact it is good for your body. I love encouraging people to realize that no matter your age or current fitness level you can achieve your goals.  If people can look at me and be encouraged from my struggles in life then I am willing to tell my story to any woman who wants to listen.

I’ve discovered that my body needs extra supplements that I am low on them and when I take them my mood swings improve tenfold.  I’ve also discovered cardio doesn’t have to be hours but can be as little as 20 minutes if you do interval training.

The Rally Room has given me great support and all the wonderful ladies in in encourage me when I am depressed and lift my spirits to get back on the fitness wagon. More than anything it gives me the spirit to continue when the body is weak and I thank you for it Michelle!