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i sick :(

I fought the good fight FOR DAYS, but last night my body gave in and got the cold that’s been going through our household.

I’m here sitting inside SICK! BUT the sunny side is that Tons of GREAT THINGS are on TV today– the AFC, the NFC and the UFC!  Getting ready to watch them now.

I ran a killer workout yesterday AFTER cleaning the coop and starting a fire….

15 hills– 5 steep, 5 fast low grade–walking down recovery, 5x 30 sec with 30 sec walk/30 jog recovery.  It feels really good to be progressing with my running again. After the lifting I did some upper body lifting.

 

On Friday, I did only my biking, but also packed up the the PRIZE PACKS for the 6 to Sexy Winners and sent off my first orders of our NEW HT PILLS!! Speaking of which I am offering YOU a FREE TRIAL OF THEM!!

 

FREE TRAIL- with subscription sale!Hormonal-Timing-Pill

 

I also have lowered the price of my books– check it out in my store

 

 

Love my big duffle…great for more than just my workouts. Heading our to Post Office to mail transformation contest prizes and orders of #hormone support supps #nicebag www.fitmarkbags.com @fitmarkbags #winners #hormones

 

My POA for the week is:

Monday- Lift legs even it is wimpy

Tuesday- try running again

Wednesday- lift upper

Thurs-Run

Friday-Legs

Sat- Upper and

Sun- OFF

 

DID NO WORKOUT TODAY-

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Printed Book(s) SPECIAL!! $19.95

 

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E-Book SPECIAL $14.95

 

 

BuffMother Back Tee Shirt Design copy

Training Program Download bundle~ 12 week Beginner program, 12 week Experienced program, + all 3 ebooks

$49.00

 

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Hormonal Timing Pills- Subscription-

2 month supply! $34.90

 

 

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DVDs $22.00

 

 

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$20 ADA Donation- Ebooks Gift

$20.00

 

 

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$50 Donation to Kiss A Pig- Training Program Gift
$50.00

 

 

 

The Key to your Motivation is to Encourage others!

www.BuffMother.com

30 day “Get Buff”- Day 1

30 day “Get Buff”- Day 1

First off THANKS so much for joining in on our contest!! more info is located about the contest in yesterday’s blog– check it out: GET BUFF contest!!

The workout program** I’ve designed for our contest is very different from what I normally use in my own fitness program and in training the majority of my clients. This program is a  Full Body training routine! Every workout program has it’s advantages and I believe NOW is a great time for a FULL BODY plan! It’ll provide us some fun, FAST results!

For those of you new to fitness- a “FULL BODY” workout routine simply means that each time you lift weights you address your full body- so you will do exercises for your upper body and lower body all in the same workout.

Personally,  I am at a good point with my fitness MOJO, but I am greedy– I’d like some MORE MOJO!!

Currently, I’ve been struggling to get in my gym workouts with the chaos of the kids being activities and my preference to “play”- I would rather go hiking, spend time on my tractor, play tennis or go run sprints, than workout in the gym.  In order to find some MOJO for me and, YOU, my fellow TEAMMATES,   I put together a routine that will “shake up” our lifting routine, help us get back into lifting again, give us new insights, allow for muscle gain, and get us some FAST weight loss results!
** You are FREE to follow whatever workout routine you desire during the 30 days, this workout plan is for those who want to try it and those who don’t already have a plan to follow**

Workout:

 

Workout # DAY #1
“Basics”DAY
Exercises: Chest:
Bench
4sets of x10 reps
Legs:
Squats
4×10
Back:
Pull ups
2xfailure
ABS:
Knee ups
4×25
Crunches
2×15
Rest between sets 1-2 mins between sets

 

Substitutions:

Bench: Push ups, wall push ups, DB Press, Chest press
Squats: Body weight squats, Band Squats, Dumbell Squats, Leg Press, Lunges
Pull ups: Band over hook pull downs, Pull downs, inverted/supine pull ups, DB rows, etc…..

Need help with exercises?? use google or Here are Some video links- http://buffmother.com/video

“GET BUFF” CONTEST Diet :

A lot of results can happen in just 30 days of working out but if you really want to get results you need to FOCUS on your diet also.  For this contest we will have a “Daily Diet Focus” and OVERALL “5&5+” Diet goal:

OVERALL “5&5+” Diet goal:

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

5 proteins servings daily
AND
5 Fruits and veggies

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

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

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

***NOTES ABOUT CARB INTAKE***

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

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

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

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

Today’s Diet Focus:

Drink more WATER! Strive for at least 1 gallon a day~ You need water to keep your body hydrated, kidneys working properly, flush the toxins and fat out of your system.  Also be aware that you need more water to digest protein than any other type of food…so as you up your protein intake you need to up your water intake.

~~~~~~~~~~~~~~~

Let’s get after it and keep our focus!! Consistency is key!!!

Your friend,
Michelle

p.s. EXAMPLE ACTUAL WORKOUT~
Lifting~ “Basics” DAY#1- full body

Chest:
warm up- push ups 12 reps
Bench
45#x15 (warm up)
95#x 10 x 2sets
115# x 9 x2sets

Legs:
Squats
45×15 (warm up)
95×10
135x3x10

Back:
Pull ups 10, 8

ABS:
Knee ups
4×25 (set 1 after bench, set 2 after squats, set 3 after set 1 of pull ups, set 4 affter pull ups)
Crunches
2×15 (set 1 after set 1 of pull ups, set 2 after pull ups)

Extras:
play with kids- various activity
Hip lifts, rotation, boxing drills, stationary lunges with butt out, hip thrust, stretching, knee extensions (light- 2sets)- all between lifting sets
+ hiking in the woods for 2 hours

day 1 “Get Buff”

Happy Mother’s Day!

Happy Mother’s Day!!

As a mother myself I know how awesome it is to have one day when you are QUEEN!!
In celebration I have 2 exclusive offers for you good through May 12th~IMG_3593

#1- if you purchase my printed book special I’ll send you my 3 DVD’s with bands FREE! For this exclusive offer follow this link:
http://buffmother.com/cmd.php?…ed409df3fbdd9cc113c2

#2- 60% off my ebooks (Hormonal Timing or After Baby ABS) using the code: EMOM
Feel free to share this offer with your friends, sisters, mothers and wives!!

Have a wonderful Mother’s day!!

Love,
Michelle Berger

p.s.  Join our TEAM BuffMother private area for free at www.TEAMBuffMother.comwhere we prove: “The Key to your Motivation is to Encourage others!”

My ABS secrets revealed!

 

Today I am sharing my AB Secrets with YOU!! this detailed video is an instructional how to for my book “AFTER BABY ABS”

The book is available in my store– you get the ABS book free with the purchase of my Best SELLER “Hormonal Timing”

Sale!Printed-Book-Special

Printed Book(s) SPECIAL!!

$49.90 $29.95

Buy product


This video goes over the exercises contained within the book “After Baby ABS”

ABS–CPTME….SIMPLE 7 for 7

Passive Abs
Sit ups- hands on hammies
Vacuums!! 10- 10 seconds daily
Knee ups- roman chair are best
Traditional AB crunch
Ball Crunches
Cats/Dogs

 

I know you can regain your beautiful tummy, after babies— just use the info and put in the work!!
Love ya,
Michelle

Shine in 49: Day 18~ Confernence Call

Today’s Call is focused on Key MENTAL STEPS of my Transformation-

1.Belief and REVENGE!
2.Who am I?
3.High Expectations
4.NO EXCUSES!
5.Eureka!!

You can download an listen here if you missed the call: http://rs1035.freeconferencecall.com/fcc/cgi-bin/share.mp3/7127757100-675377-11.mp3

1-Belief and REVENGE-

•Staring at my flabby tummy
•RATIONAL~ Scientific
•EMOTION
•Prove them all wrong!
•I got mad~ at the world and at myself!
•I wanted REVENGE!

2-Who AM I?

•In the process of Motherhood,  I got lost
•Mommy clothes, mommy activities, mommy thoughts…no MICHELLE
•Who WAS I?
•I thought back to when I was 18….
•I was a competitor, I am a competitor
•I had to deliberately invest in myself again

3-High EXPECTATIONS-

•I refuse to “settle”
•I refuse to allow my past to dictate my future
•I want to succeed
•I want to excel
•I want to lead by example
•I set HIGH GOALS and Continue to set higher ones

4-No EXCUSES-

•How do you find time?
•I’m injured or have a bad back or knee
•My kids don’t like the gym
•I don’t have the energy
•I don’t have any money
•NO EXCUSES!
•Just do it!

 

5-Eureka “HORMONES”-

Eureka-Hormones are the missing ingredient!

•2004- Hormonal Timing was born.
•Michelle went on to become the only woman in history to have 4 children and win 5 NPC figure titles all within 5 years!
•2005- buffmother.com was launched to offer hope and inspiration to every woman in the world. (Team BuffMother! 4000 members strong)
•Michelle is now on a Mission to share her discovery with every woman!
•Hormonal Timing is the missing ingredient for women to be consistently successful in their fitness quest. It is truly revolutionary.
•There has never been an exercise and nutritional system that works in sync with a woman’s monthly cycle like the Hormonal Timing system.

Just the basics of How it works:

•Two distinct phases of their monthly cycle…the first half (good time) and the second half (pms time). (buffing and boosting)
•HT synchronizes a woman’s workout, diet, supplementation routine with these 2 distinct monthly environments.
•Optimal hormonal conditions are capitalized on during each of the phases to burn fat and transform the body.
•Women will get in sync with their bodies and be able to overcome the mental  and physical obstacles that sabotaged their success in the past.

“D” is for DETERMINED! ~ Shine in 49: Day 12

 “D” is for Determined!

Be Determined to stay on track this weekend with your EATING and even an EXTRA workout!!

I am so DARN DETERMINED to get to my goal!! I love that feeling of FOCUS!!!
DETERMINATION is a GREAT thing!!!

“The difference between the impossible and the possible lies in a man’s determination.”
-Tommy Lasorda (American Baseball Player and Coach, b.1927)

“Some are destined to succeed, some are determined to succeed.”
– H. H. Swami Tejomayananda (Indian , b.1950)

“We must remember that one determined person can make a significant difference, and that a small group of determined people can change the course of history.”
– Sonia Johnson

My determination will lead me to workout hard again today!!! I am on fire!!
I hope you are equally DETERMINED to get your workout done and make it better than your last one!!  Lift heavier, push harder and focus on getting results at the gym!!

Today’s workout is: LEGs and ABS

Today’s Hormonal Timing (HORMONE CHARTING):
1- what cycle day is it for you? 5
2- what was your weight today?128
3- do you notice any water retention in your body? if yes, where? yes everywhere
4- are there any “other” factors of importance to note about your weight gain or loss today? I am looking leaner every day!! My tummy is shrinking and my arms are getting lean! FUN STUFF!!!

BE DETERMINED to reach your goals!! And remember that together we CAN change the world for the better!!! We can help every woman become their best

Love,
Michelle!!!

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

13 days to go…

13 days to Go!!

Lucky #13– what’s your mindset about your habits today? if you want to break the bad ones; YOU MUST BE STRONG!! Stand up to the temptations and stay positive– you can do it!!

Today’s link is here:

http://therallyroom.com/node/51852

Have a Happy Valentines Day!
I love all of you!

I am so blessed to have friends like you, you all are my valentines 🙂

Love, Michelle

~~~

13 Days to GO…POSITVE!

BuffMother's picture

Mon, 2012/02/13 – 12:28pm — BuffMother

Lucky #13– what’s your mindset about your habits today? if you want to break the bad ones; YOU MUST BE STRONG!! Stand up to the temptations and stay positive– you can do it!!

Force yourself to BE Postivie about your Habit! Find the positive side of any given situation. It’s there!! – even though it may be hard to find. If a negative thought creeps in – replace it with a positive thought.

Your Task for Today-
Write down 3 postive truths about how your life will be better becase you broke or attained your habit:

1-
2-
3-

Keep those TRUTHS handy to CRUSH negative thoughts and tempations arise– I call them “Truth Hammers”!

 

Workouts for today~

Beginner option:
Stretch 10 mins- try these leg streteches:

Experienced option:
Intervals and ABS
Try this AB workout- Standing Abs

 

 

Have a Happy Valentines Day!
I love all of you!

I am so blessed to have friends like you, you all are my valentines 🙂

Love, Michelle

 

Lucky #13– what’s your mindset about your habits today? if you want to break the bad ones; YOU MUST BE STRONG!! Stand up to the temptations and stay positive– you can do it!!

Force yourself to BE Postivie about your Habit! Find the positive side of any given situation. It’s there!! – even though it may be hard to find. If a negative thought creeps in – replace it with a positive thought.

Your Task for Today-

Write down 3 postive truths about how your life will be better becase you broke or attained your habit:

1-

2-

3-

Keep those TRUTHS handy to CRUSH negative thoughts and tempations arise– I call them “Truth Hammers”!

 

Workouts for today~

Beginner option:

Stretch 10 mins- try these leg streteches:

Experienced option:

Intervals and ABS

Try this AB workout- Standing Abs

 

 

Have a Happy Valentines Day!

I love all of you!

I am so blessed to have friends like you, you all are my valentines 🙂

Love, Michelle

~~~~

Truth Hammers…day 9; 13 to go

BuffMother's picture

Tue, 2012/02/14 – 1:03pm — BuffMother

Happy Valentines Day everyone…It’s a gorgeous day today.  I’m headed for a walk out on my land– gotta get some sonshine and fresh air!!

MYTask for Today-
Write down 3 postive truths about how your life will be better becase you broke or attained your habit:

1- “I will be a good example to my children”
2- “my kitchen will be a peaceful place”
3- “I will see benefits of good nutrtion in my skin, eyes, hair, body compostion and I will have more energy”

Keep those TRUTHS handy to CRUSH negative thoughts and tempations arise– I call them “Truth Hammers”!  (FYI- they are one of the success tools found in my book “Hormonal Timing”)

 

Love,

Michelle

"Thin in 30" CONTEST Diet

“Thin in 30” CONTEST Diet :

A lot of results can happen in just 30 days of working out but if you really want to get results you need to FOCUS on your diet also.  For this contest we will have a “Daily Diet Focus” and OVERALL “5&5+” Diet goal:

OVERALL “5&5+” Diet goal:

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

5 proteins servings daily
AND
5 Fruits and veggies

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

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

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

***NOTES ABOUT CARB INTAKE***

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

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

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

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