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28 days of Christmas: Day 12

XMAS Day 12: I believe in the power of your hormones! I am actually obsessed with HORMONES, lol! HORMONES control EVERYTHING!! I track mine daily, I analyze others daily, I research them constantly and I believe hormones can make you fat and have the power to make you thin. This belief is what has led me to build the body that won 5 figure titles the year after having my 3 and 4 children after a c-section and what has keep me buff ever since! This belief is how my client gain GREAT results so very quickly, and this belief is what the HORMONAL TIMING program is all about.

Many of you are long time followers of BuffMother.com and know some about what I am talking about, but for those of you who do not, I encourage you to start by simply tracking your hormonal cycle. Day 1 is the first day of your period. Things you should note daily include your mood, appetite, energy level, motivation level, focus, stress level, strength, soreness, water retention (weight), pain, libido, etc… Even tracking for as little as one month WILL open your eyes to the affects your hormones have on EVERY aspect of your life.
As you track for 2 to 3 months patterns will emerge…you will see when you are just “off” or when you are “ON”, when you feel confident and days when you just want to hide in a cave, you will notice what days are GREAT for sex and what days you typically say NO WAY! KNOWING all of these things about yourself will open up a whole new understanding of how to plan your life, allow you to set realistic expectations for yourself on a day by day basis. WE as women are NOT the same on monthly cycle day 5 and cycle day 25! You must realize that!! And account for it in your life, your fitness, your diet and your supplementation.

So I implore you to start to chart NOW!!
And ladies that don’t have monthly periods~ if you have ovaries you still have a cycle~ chart your symptoms and you will “see” when your hormones are being nice and when they are being naughty 👿

On to today~ Woohoo only 17 days left of our contest!!
And I am totally impressed with so many of YOUR Workouts!!  YOU ROCK!!!

Today is another LEG WORKOUT~ LET’s work it hard!! It’s the last Leg workout in PHASE 1…On MONDAY the workouts will change.  Strive to Lift heavier than last leg workout and give this one your all!!

and don’t forget to start tracking your HORMONES!! Here’s a handy chart for you!

http://buffmother.com/wp-content/uploads/2012/04/Hormonal-Timing-Chart.pdf

xoxo~

Michelle

Baby got BACK!

Photo: Baby got BACK!!  ...today I'll be hitting the gym for a back, shoulder, bicep workout with ABS (of course) and intervals on the elliptical~  ROCK IT!!

I can’t believe I didn’t post here yesterday??? it felt like I was posting like crazy, lol!  The excitement from the “40 days to FIT” has me commenting like crazy on those posts and on facebook.

Yesterday, I worked in the morning, got my lifting (chest) workout in around lunch time and they headed into town (30 mins away).  It  went well minus a minor melt down by my 10 year old DD, I swear she was suffering HIF (Hormone Induced Failure).  My family seems to follow my hormonal cycle and with it being cycle day 27 they were running rampant!  All 4 kids got their hair cuts done yesterday, plus I got to see my friend Emily!!  She had an appointment after us with the same hair dresser.  It’s so fun to see friends!!

After the cuts we went to “JUSTICE”…the girls favorite store, Gracie was looking for something specific she found online, but the store didn’t have it and the melt down ensued (tears and frustration so bad she hid in the dressing room).  Forced to leave empty handed, the kids were bummed….so I got them shakes at Chick-fil-a and I got chicken strips and cole slaw 🙂  I was very proud that I resisted MY urge for ICE CREAM!! YAY!!

Then we headed to find football cleats for Gunner– he’s getting so big (his 13th birthday is tomorrow).  He found a pair quickly, which ROCKED.  They are gigantic- size 10!  We looked around at bows a bit and then headed to finish our errands (bank, post office, po box, groceries) and get HOME.

I was BEAT when we finally got home– made spaghetti and cheated with the “insides” of a piece of garlic toast.  I was starving but, I had a run to do before I could truly eat– that BREAD made me so SLEEPY!  I sat down on my bed and almost fell asleep…felt like a coma was coming on for about 45mins.  It took all my guts and sheer will to force myself outside for my run.  Even halfway through it, I felt horrible, but by the end my endorphins kicked in and I felt great!

I am so proud that I’ve stuck to my POA all week- during Boosting no less!!!! I’ve also kept my carbs to 2 per day and I feel the hard work paying off.  The scale did go down just a tish more today…I’m at 130.8– which is great since it’s cycle dayt 28 and last week I was 135!

My day is shaping up to be very busy– but at least I don’t have to drive much or run errands 🙂 That kills me!

Work-it hard this Wednesday!!

Love ya,

Michelle

F.A.Q’s~~ Shine in 49~ Day 31

We have only 19 days left in our contest and I hope you are similar success as me!!

I am rockin’ it hard!! I’ve had a “workout” every day final month before my birthday!! The fat is melting off in part due to that, but also because I am eating good- tons of veggies, fruit and protein of course- PLUS I’ve been faithful about taking my supplements daily- a multi, calcium/mag/zinc, my HT PILLs and creatine too!! in 3 more week’s I’ll be Shining BRIGHT  for my 37th birthday!!

Be sure to get in your workout today!!  Every one counts at this point!!

I thought I’d share some FAQ’s with you today…tons of helpful info is below 🙂  Learn and  Enjoy!!

Customer Service F.A.Q.

On Hormonal Timing:

Question:

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

Answer:

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!

 

Question:

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

Answer:

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!”

Question:

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

Answer:

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:

http://buffmother.com/buffingboosting-calendar

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:

*RULE*

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?

Answer:

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?

Answer:

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


Question:

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

Answer:
Yes, all items are available individually. Please visit www.buffmother.com/store

and you can also get the books alone on amazon.com.

Question:

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!

Answer:

YES!

Question:

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

Answer:

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.

Question:

What are the ingredients of the pills?

Answer:

The ingredient labels are here:

http://buffmother.com/free-help/free-trials

Question:

Exactly what are the pills for?

Answer:

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.

Question:

Can I take the HT Pills while on Birth control?

Answer:

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

Question:

Can I take the HT Pills while pregnant?

Answer:

Please check with your doctor.


Question:

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

Answer:

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.

Question:

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

Answer:

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,

Thanks!!

Michelle Berger, aka BuffMother!

Question:

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 a lot of fillers is liquid cal. better than pill? Sorry so many questions. thank you Pam

Answer:

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!

Question:

Message:

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

Answer:

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 www.BuffMother.com for another site, I’d suggest checking out www.GrayIronFitness.com

Thanks!

Michelle Berger, aka BuffMother!

Question:

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 bodybuilding.com. So not only, would ordering the Pill be convenient, 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

Answer:

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:

http://buffmother.com/free-help/free-trials

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!

Question:

When WILL your training package be available??

Answer:

The Customize Training programs are availiable now….I had been sold out for quite some time, please check back at www.buffmother.com  for more details.

For the following requests please e-mail customerservice@buffmother.com:

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.

Shine in 49: Day 16

HI!!

It’s Day 16 and time for LEGS once again–We switched up workouts this week
to a more traditional lifting routine.  Be sure to REST between sets for at least a minute and maybe even 2 in order to lift heavy.

 

 

MAKE  every rep COUNT!!

Well,  Yesterday, my 12th day of “Shine in 49” was a great one!!…my brain is finally working and I am motivation is HIGH. According to my hormonal cycle it’s time to BUFF my body!!! I am going to keep taking creatine through this buffing phase~ but the last 2 weeks of this contest I’ll cut it out, so that I can lose the tiny bit of water retention from it!

I also got to spend some time relaxing outside- I love some sunshine!!
It was a GOOD DAY!!

Your friend,

Michelle

p.s. One of my favorite moves for the booty is what I call the BUTT SQUAT~

Hormones~ Track ’em : Shine in 49 day 8

Hormones ~ Start Tracking Today!

Hormonal Timing Chart (from my book “Hormonal Timing: Female Fitness Evolved”)

I believe in the power of your Hormones!

  • I am actually obsessed with HORMONES, lol! HORMONES control EVERYTHING!!
  • I track mine daily,
  • I analyze other’s daily,
  • I research them constantly and
  • I believe hormones can make you fat and
  • HORMONES have the power to make you thin.

This belief is what has led me to build the body that won 5 figure titles
the year after having my 3 and 4 children after a c-section and what has keep me
buff ever since! This belief is how my clients gain GREAT results so very
quickly, and this belief is what the HORMONAL TIMING program is all about.
Many of you who’ve read my blog or books (know some about what I am
talking about, but for those of you who do not, I encourage you to start by
simply tracking your hormonal cycle.

Hormonal Timing Chart (from my book “Hormonal Timing: Female Fitness Evolved”)

Cycle Day 1 is the first day of your period. Things you should note daily
include :

  • Weight
  • mood
  • appetite
  • energy level
  • motivation level
  • focus
  • stress level
  • strength
  • soreness
  • water retention (bloat)
  • pain
  • libido
  • etc…

Tracking for as little as one month WILL open your eyes to the affects your
hormones have on EVERY aspect of your life.

As you track for 2 to 3 months patterns will emerge…you will see when
you are just “off” or when you are “ON”, when you feel confident and days when
you just want to hide in a cave, you will notice what days are GREAT for sex and
what days you typically say NO WAY!

KNOWING all of these things about yourself
will open up a whole new understanding of how to plan your life, allow
you to set realistic expectations for yourself on a day by day basis. WE as
women are NOT the same on monthly cycle day 5 and cycle day 25! You must realize
that!! And account for it in your life, your fitness, your diet and your
supplementation.

You may just “UN-Mask your inner person~~ Who are you REALLY?”

So I implore to you….Start charting NOW!!

Hormonal Timing Chart (from my book “Hormonal Timing: Female Fitness Evolved”)

 

And for you sweet young ladies that don’t have monthly periods~ if you
have ovaries you still have a cycle~ chart your symptoms and you will “see”
when your hormones are being nice and when they are being naughty

 

On to today~

We are on Day 8- of our contest- it’s a Scheduled  UPPER BODY, ABS and INTERVALS Day!

FYI~I am totally impressed with the way you all have attacked your YOUR
week 1 Workouts!! YOU are off to an impressive start- let’s keep
that focus and FIRE for the entire  remaining 6 weeks!!!

Start tracking your HORMONES today!!!!

Your soon to be your Shining BRIGHT friend,

xoxo~
Michelle

P.S. Your workouts for today

Day 8- Mon-Repeat Day 1= Upper body, Intervals and ABS

Hormones ~(S6~ Day 3)

Hormones ~ Start Tracking Today!

I believe in the power of your Hormones!

  • I am actually obsessed with HORMONES, lol! HORMONES control EVERYTHING!!
  • I track mine daily,
  • I analyze other’s daily,
  • I research them constantly and
  • I believe hormones can make you fat and
  • HORMONES have the power to make you thin.

This belief is what has led me to build the body that won 5 figure titles
the year after having my 3 and 4 children after a c-section and what has keep me
buff ever since! This belief is how my clients gain GREAT results so very
quickly, and this belief is what the HORMONAL TIMING program is all about.


Many of you who’ve read my blog or books (
http://www.buffmother.com/store/book-special.html) know some about what I am
talking about, but for those of you who do not, I encourage you to start by
simply tracking your hormonal cycle.

Cycle Day 1 is the first day of your period. Things you should note daily
include :

  • Weight
  • mood
  • appetite
  • energy level
  • motivation level
  • focus
  • stress level
  • strength
  • soreness
  • water retention (bloat)
  • pain
  • libido
  • etc…

Tracking for as little as one month WILL open your eyes to the affects your
hormones have on EVERY aspect of your life.

As you track for 2 to 3 months patterns will emerge…you will see when
you are just “off” or when you are “ON”, when you feel confident and days when
you just want to hide in a cave, you will notice what days are GREAT for sex and
what days you typically say NO WAY!

KNOWING all of these things about yourself
will open up a whole new understanding of how to plan your life, allow
you to set realistic expectations for yourself on a day by day basis. WE as
women are NOT the same on monthly cycle day 5 and cycle day 25! You must realize
that!! And account for it in your life, your fitness, your diet and your
supplementation.

 

So I implore to you….Start charting NOW!!

 

And for you sweet young ladies that don’t have monthly periods~ if you
have ovaries you still have a cycle~ chart your symptoms and you will “see”
when your hormones are being nice and when they are being naughty

 

On to today~

We are on Day 3- of our contest- it’s a Scheduled Rest Day! However if you
don’t feel that you need it…you can always do an interval/cardio workout or a
fun activity like a fitness class or playing a game of tennis. If you do exercise keep in
mind that you have another UPPER BODY, ABS and Interval workout on tap for Day 4.

 

FYI~I am totally impressed with the way you all have attacked your YOUR
day 1 & 2 Workouts!! YOU are off to an impressive start- let’s keep
that focus and FIRE for the entire 6 weeks!!!

Start tracking your HORMONES today!!!!

Your soon to be your Sizzlin’ HOT friend,

xoxo~
Michelle

P.S. Your workouts for the next 2 days…

Day 3- Wednesday-Off day

Day 4- Thursday-Repeat Day 1= Upper body, Intervals and ABS

Free BuffMother! Gathering, Nov 11th-13th 2010


FREE BuffMother! Gathering- November 11-13th, 2010
Don’t miss out on this chance to train with, socialize with and learn from some of the most amazing women on this planet- TEAM BuffMother!

Dates: November Thurs. the 11th, Fri. the 12th and Saturday the 13th- the main gathering is on the 13th @ noon. We’d love for you to come the entire 3 days weekend, but understand if you can only come 1 or 2 days. The big main event is on the 13th at Noon

The Main EVENT- free for all…open to all women!!:

FREE!! Healthy Lifestyle Seminar! (For women only)

Author, Entrepreneur, Fitness Guru, Mother of 4, Michelle Berger and other TEAM BuffMother leaders, will inspire and energize your fitness life with tons of helpful information. Our mission is to help you be healthy and happy!!! Come learn more about healthy diet, exercise, supplementation, your hormonal cycle and MORE….

When: Saturday November 13 @ Noon

Where: Pleasanton, CA Marriott

How: Dressed casual eager to learn and inspired

Why: You deserve it!! And it is FREE!!!

For more info email Teresa Williams teresaew@sbcglobal.net

Hotel: Marriott of Pleasanton, CA-

http://marriottpleasanton.com/location.htm

For a discounted rate please book under “BuffMother”

TEAM BuffMother! Events:

All Team BuffMother! members staying at the hotel for the weekend will be meeting up for FUN informative FREE Team BuffMother sessions and events starting Thursday afternoon thru Saturday. In the evenings of the 11th, 12th and 13th we will gather for dinner and even dancing afterward!! It will be a fun bonding time for all.

PLUS….**PHOTO-SHOOTS!!** are open to anyone interested~!! The GREAT Emily McArthur will be traveling with Michelle to California!! Don’t miss your opportunity to have a personal professional photo-shoot done while you are in California!!! MORE INFO HERE!!

Big BuffMother! Gathering- November 11-13th, 2010

Big BuffMother! Gathering- November 11-13th, 2010

Dates: November Thurs. the 11th, Fri. the 12th and Saturday the 13th- the main gathering is on the 13th @ noon.  We’d love for you to come the entire 3 days weekend, but understand if you can only come 1 or 2 days. The big main event is on the 13th at Noon.

Hotel: Marriott of Pleasanton, CA-

http://marriottpleasanton.com/location.htm

Room rate is $69/room for up to double occupancy, $10 more for 1 additional person per room.
Teresa Williams will be coordinating roommates and available to help you with your travel and event questions

please don’t hesitate to email her teresaew@sbcglobal.net

Airport: San Francisco or Oakland both work nicely- check for best rates.

Transportation:
BART to Pleasanton
Shuttle to Hotel

*We’ll have shuttle use the entire stay at the hotel plus we have Julie’s car and I may rent a van- depending on how many women come. Plus if it is nice we could rent bikes for an afternoon!!  That’d be fun!

More Details:

TEAM BuffMother! Events:

We will be meeting up for morning and afternoon workout/boot camp/informational sessions on Thursday afternoon, Friday and Saturday.  In the evenings of the 11th, 12th and 13th we will gather for dinner and even dancing afterward!!  It will be a fun bonding time for all.

PHOTO-SHOOTS!! my photographer The GREAT Emily McArthur will be traveling with me!! Don’t miss your opportunity to have a personal professional photo-shoot done while you are in California!!!  MORE INFO HERE!!

The Main EVENT- free for all- geared toward the NON- Team BuffMother member…open to all women!!:

FREE!! Healthy Lifestyle Seminar! (For women only)

Author, Entrepreneur, Fitness Guru, Mother of 4, Michelle Berger and other TEAM BuffMother leaders,  will inspire and energize your fitness life with tons of helpful information.  Our mission is to help you be healthy and happy!!!  Come learn more about healthy diet, exercise, supplementation, your hormonal cycle and MORE….

When: Saturday November 13 @ Noon

Where: Pleasanton Marriot

How: Dressed casual eager to learn and inspired

Why: You deserve it!! And it is FREE!!!

For more info visit www.BuffMother.com or  www.therallyroom.com

or email Teresa Williams  teresaew@sbcglobal.net

****Rough Draft of Agenda***

Thurs,  November 11th, 2010
7:00 pm to 9:00 pm Arrival day- afternoon activity and evening dinner/dancing
Friday, November 12th, 2010
7:30 am to 9:00 am Gym Time/Breakfast
10:00 am Morning activity time

Hike or Bike or Bowling

12:30 Break for the afternoon
3:00 pm to 5:00 REST or Workout time- afternoon run, lift, swim or activity
6:00 pm to 8:00 pm Meet to go to Dinner then Dancing
Saturday, November 13, 2010
7:30 am to 10 am Breakfast
8:00 am to 10:00 am Gym Time
10:00 am-11:30 Brunch
11:30 am to 12:00 pm Group Photos for Team BuffMother
12:00 pm to 1:00 pm Presentation: BIG EVENT- Seminar
1:00 pm to 1:40 pm 4 Break-Out Groups 15 mins @ each
1:40 pm to 3:00 pm General Mingling
3:00 pm to 4:00 pm BuffMother Group SPECIAL AWARDS
4:00 pm to 5:30 pm Closing BuffMother Group Dinner

More group fun ideas:

  • Bike rental
  • Video scavenger hunt
  • Group runs
  • Group training
  • Interviews
  • Photographer
  • Posing clinic
  • Booty boot camp
  • Abs
  • Model Mom
  • Chiro care
  • Testimonials
  • Gift bags- make up, lisa, suits, soap, toffee, push ups, Noah’s  naturals, samples (nrgx)
  • Dinner out
  • Dancing
  • 24hour fitness- Julie’s said OKAY @ $10 per person
  • Peir 39
  • Warf
  • Bowling
  • China town
  • Wintay Winery
  • Julie’s house

"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!

Sexy Hormones!!

Hormones ~ Start Tracking Today!

I believe in the power of your hormones! I am actually obsessed with HORMONES, lol!  HORMONES control EVERYTHING!! I track mine daily, I analyze other’s daily, I research them constantly. Hormones can make you fat and have the power to make you thin.

This reality is what has led me to build the body that won 5 figure titles the year after having my 3 and 4 children after a c-section and what has keep me buff ever since! And is  how my client gain GREAT results so very quickly, and this belief is what the HORMONAL TIMING program is all about.

Many of you on TEAM BuffMother know some about what I am talking about, but for those of you who do not, I encourage you to start by simply tracking your hormonal cycle. Day 1 is the first day of your period. Things you should note daily include your mood, appetite, energy level, motivation level, focus, stress level, strength, soreness, water retention (weight), pain, libido, etc… Even tracking for as little as one month WILL open your eyes to the affects your hormones have on EVERY aspect of your life.
As you track for 2 to 3 months patterns will emerge…you will see when you are just “off” or when you are “ON”, when you feel confident and days when you just want to hide in a cave, you will notice what days are GREAT for sex and what days you typically say NO WAY!

KNOWING all of these things about yourself will open up a whole new understanding of how to plan your life, allow you to set realistic expectations for yourself on a day by day basis. WE as women are NOT the same on monthly cycle day 5 and cycle day 25! You must realize that!! And account for it in your life, in your fitness, in your diet and in your supplementation.
So I implore you to start to chart NOW!!
Here’s a FREE  chart for download for you: HT CHART

For ladies that don’t have monthly periods~ if you have ovaries you still have a cycle~ chart your symptoms and you will “see” when your hormones are being nice and when they are being naughty :evil:

And By the way!! I am totally impressed with so many of YOUR Workouts!! YOU ROCK!!!

Today is another LEG WORKOUT for me~ LET’s work it hard!! It’s the last Leg workout in PHASE 2…Let’s give this one our all!!

…and don’t forget to start tracking your HORMONES!!
Your  “SEXY in 70” friend,
xoxo~
Michelle

p.s.
please consider getting more info about my SPECIAL training program in my book “Hormonal Timing: Female Fitness Evolved by BuffMother!” get it now on www.buffmother.com