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SSS Final Entry Instructions and FORM

Week #10 MINI CHALLENGE (week of April 4th)- take measurements, stats, pictures, share your finishing thoughts, comment about your hormones and pick some of your favorite journal/blog posts you or others made during the 10 weeks, ENTRY DUE APRIL 13th

The goal is to see how you’ve changed physically and mentally :) …I think it’d be cool for you to find your week #1 entry and compare it to how you are feeling now Wink Here’s  the week #1 post that shows you how to take pics and stats: http://buffmother.com/?p=6557

Let’s break these 5 KEY points down a bit-
#1-Take measurements, stats
~ very important to use the same tape measure each time. I have a tape measure that’s sole purpose is for measuring bodies
~have the same person measure each time- I measure myself each time
~Be sure to note what cycle day you measure and what time of day also–it really makes a difference!
~Taking measurements is a great way to see if you are losing fat and gaining muscle- often times the scale will not reflect any change, but measurements show change
~Bodyfat measurements are optional, but if you do be sure to get the caliper mm readings along with the %. So that `when you compare you can see changes in the mm’s. Percentage reading are calculated using equations…these vary a ton! Personally I don’t ever figure my %, I just go my my caliper mm readings to see if I am losing or gaining bodyfat. BF should also be done by the same person/same method/same circumstances each time in order to have an accurate comparison.

~ Here are the Measurements and STATS I personally take:

Today’s Date:_________ height:_____________ weight:___________ age:_______
Today’s cycle day-

Please list the following measurements:
Bust (around breasts the biggest part):
Chest- relaxed (just under armpits above breasts with arms down at your sides):
Chest- flexed back and chest (just under armpits with arms down at your sides):
Waist- relaxed (the smallest part):
Waist-sucked in (the smallest part):
Hips (the largest part of your butt):
Shoulders (around the outside of your shoulders with your arms at sides):
Biceps (relaxed at midpoint of upper arm):
Biceps (flexed at midpoint of upper arm):
Thigh-mid (about 8” above knee cap):
Thigh- upper (about 12” above knee cap):
Calf (about 7” below knee joint):

Caliper measurements (*these are the ones I like to track on myself and use to calculate my body fat, for further info on body fat measurements here is a link http://www.linear-software.com/online.html)
*Tricep:
*Thigh:
*Iliac:
Abdomen (I do this one for kicks, since I am an apple):

#2- Pictures
~Aim to produce photos that will be most comparable with the last set and next set of progress photos you take.
~Photo are best taken in good lighting (during the day)
~take them with the same suit/clothes on, from the same distances and angles, on a light background and in heels.
~It is best for you to take following poses all full body*:
1. straight on arms at sides
2. straight on arms up and flexed
3. from behind w/arms at sides
4. behind with arms up flexing biceps
5. from the side
6. model or movie star pose- have fun!
* do them both relaxed and flexed.
~Have fun and SMILE.

#3-FinishingThoughts:
Where are you in your journey? Did you reach your goals and aspirations? Where do you see this challenge brought you? Do you have any lingering concerns? Do you feel you made an impact on your legacy during this contest? your WHY? Did you feel the support group helped you stay on track? What tactics did you use to stay focused and engaged for the entire 70 days? Did you reward yourself when you hit certain goals along the way? What other thoughts are in your head at the moment?
#4- Comment about your HORMONES
Did you GET to know your body? Did you learn about your good c-days, your bad c-days, your weight fluctuations, etc…
Did anything surprise you?

#5- Favorite Journal/Blog Posts
take a peek back at your blogs– what were some of your favorite entries from the 10 weeks?
Did anyone else’s impact you along the way?

Most of this participation is optional, but I think it is a vital for you to reaching your goals~
I am excited to see how you’ve changed over these past 10 weeks!! CONGRATS for all your efforts, the world is a better place because of you!!

Have fun!! I can’t wait to see the final Submissions for the SSS Contest!! cheerleaders
I know that all of you who’ve participated are WINNERS!!!
Thanks so much for your effort~
:love:

***NOTE- The only set in STONE requirement to complete the contest is The FINAL ENTRY FORM (which includes before and after pictures, stats and info)

Love,
Michelle

P.S. More details about prizes and judging process:

 

  • Prizes will be given to ALL final entrants(free shirts) PLUS the 1stplace finishers will GET AWESOME prize packages!!

Prizes*:

1st Place– The Royal Treatment~ you get all of my products FREE for an entire year~ Books, supplement, shirts, 6 week customized training and the Rally Room!and the Rally Room!

Each and every one of you CAN WIN this Contest~ Please participate and let’s enjoy the synergy of TEAM BuffMother! working together towards being CONSISTENT!!!!

Suggested Optional Participation that may affect the judges perception of who deserves to be picked in their top 3:

  • Be an active member of the Rally Room (the judges of the contest are Rally Room leaders, so the more “visible” to them you are the better chance you have at winning)
  • COMMENT on the Video Coaching videos on You Tube- comments help a ton, Please comment!!
  • Blog your progress and encourage others in the contest (a great place to do this is in the Rally Room )
  • Weekly post your POA (plan of attack) for the next week
  • Weekly do your best to participate in the “weekly MINI challenge”

Final Entry Questionaire***– Once the 10 week contest is complete….please copy and paste this into a word document, fill out your questions and send it along with your stats and photos to michelle@buffmother.com.

This is the information the judges will receive and will judge you upon~ so do your best to present your success!!!

***NOTE- The only set in STONE requirement to complete the contest is The FINAL ENTRY FORM (which includes before and after pictures, stats and info)

Here’s the entry form copied and pasted here, just in case you have issues downloading it (to copy and past it select text press control or command + C and then paste using control/command +V into a word document.  From there fill it out and save then email it to me with your photos in jpg form.  Thanks!!

“SuperSTAR Success” Final Entry Form (3 parts)-

#1-General INFO and Questions~

Name:
Address:
Number of children and ages (it’s okay if you have 0):
Age:
e-mail address:
Why did you enter the “SuperSTAR Success” contest by BuffMother?
What tactics did you use to stay focused and engaged for the entire 70 days?
How do you feel about your success?
What obstacles did you have to overcome in order to attain your goals?
What would you like to tell the world about BuffMother ?
Can I have your permission to post your entry and photos online?

#2-Beginning/Ending STATS-

To enter submit at least the basic 5 measurements~

DATES taken-

Height:
Weight:
Bust:
Waist:
Hips:

I’d highly encourage you to submit more detailed measurements. These are what I have my training clients take:

Today’s Date:_________
height:_____________ weight:___________ age:_______
**Start of your last period date:__________
Length of last 2 monthly cycles (average is 28 days):
Today’s day in your monthly cycle (c-date)-

Please list the following measurements:
Bust (around the biggest part, women only):
Chest (just under armpits with arms down at your sides):
Waist (the smallest part):
Hips (the largest part of your butt):
Shoulders (around the outside of your shoulders with your arms at sides):
Biceps (relaxed at midpoint of upper arm):
Thigh (8” above Knee cap):
Thigh (12” above Knee cap):
Calf (7” below knee joint):

OPTIONAL- Caliper measurements (*these are the ones I like to track on myself and use to calculate my body fat, for further info on body fat measurements here is a link http://www.linear-software.com/online.html)
*Tricep:
*Thigh:
*Iliac:
Abdomen:

 

#3- Before and After Pictures
I need only 2 your most dramatic before and after shot in JPEG form.  Please take more but send only 1 of before and 1 after with your entry.

PHOTOS- take the following photos all full body a light background is best:
1. straight on,
2. behind w/arms at sides,
3. behind with arms up flexing biceps and
4. from the side.
*You can do them both relaxed and flexed. Have fun and SMILE.

 

At the completion of your 10 weeks, Be sure to e-mail all 3 items (stats, photos and questionnaire) to michelle@buffmother.com; I will respond that I got it- (if you don’t get a response, I didn’t’ get it).
Have fun!! I can’t wait to see the final Submissions for the “SuperSTAR Success” Contest!!

Contest Prizes*:

Prizes*:
1st Place– a 3day/2 night day visit with Michelle Berger, BuffMother!! I will fly you to me and I’ll treat you like the SUPER STAR you are!!! PLUS “The Royal Treatment”~ you get all of my products FREE for an entire year~ Books, supplement, shirts, 6 week customized training and the Rally Room!

2nd Place– The Royal Treatment~ you get all of my products FREE for an entire year~ Books, supplement, shirts, 6 week customized training and the Rally Room!

ALL FINALISTS= anyone who submits a complete final entry- you will get a FREE “BuffMother!” shirt

Judging:
A panel of 5 judges (leaders in Team BuffMother) will pick their top 3 picks for the WINNER based on participation, results, attitude and the “light” shining within. Each judge’s picks will be put on a piece of paper (15 little pieces of paper) will be placed in a hat and the winner drawn from there.

Each and every one of you CAN WIN this Contest~ Please participate and let’s enjoy the synergy of TEAM BuffMother! Working together towards being continually FOCUSED on being our BEST!!!!

…please submit this word document along with your stats and photos to michelle@buffmother.com. ENTRIES ARE DUE November 5th!!

This is the information the judges will receive and will judge you upon~ so do your best to present the info as organized and inspiring as possible- Be a SUPERSTAR!!!

Thanks so much!!
-Michelle

Let’s Stay Connected!!!

Our SuperSTAR Success contest is going great!! Thanks for all the feeback you’ve given this week during “check in” time!! It is always so much fun to have interaction from you!!

I’ve been posting tons of information, videos, encouragement and answers on my blog, facebook, youtube and most of all in the rally room.  Please be sure to take some time to connect by posting a bit in any of these amazing online places.
Thanks for all your support of BuffMother~ I am truly blessed by each an every action you take to help me reach more people!!

Let’s stay connected, FOREVER!!
Love, Michelle

Helpful ways to Connect:

Official BuffMother Website: http://BuffMother.com
TEAM BuffMother Rally Room:  http://therallyroom.com
Facebook Profile: https://www.facebook.com/buffmother
Facebook BuffMother Page: https://www.facebook.com/BuffMotherPage
Facebook TEAM BuffMother Group: https://www.facebook.com/groups/buffmother/
Twitter: https://twitter.com/BuffMother
YouTube: http://www.youtube.com/buffmother
Pinterst: http://pinterest.com/buffmother/

And some quick links to the Latest From My Blogs~

    • SSS Week 04- Ph 1 log~Beginner Buffing Upper Body and example interval workouts  READ MORE..

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      SSS Week 04- Ph 1 log~Beginner Buffing UB and example interval workouts SSS Week 04- Ph 1 log~Beginner…

    • SSS Week 04- MORE ON Buffing  READ MORE..

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      MORE ON Buffing- “the first half of the month”- Sweet happiness –2 weeks… Mindset…

    • Check-in time and Week #4= NO DAIRY!!  READ MORE..

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      SSS Week #4 Mini Challenge- NO Dairy BE SURE TO Check in with your SSS progress here with a…

    • Let’s talk about HORMONES!  READ MORE..

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      SSS week 03- Let’s talk about HORMONES! Boosting- “the second half of the month”- PMS..

    • Stationary Forward Barbell Lunges  READ MORE..

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      Today’s Lunge of the DAY~ Stationary Forward Barbell Lunges You can also do them with…

       

SSS Week 04- MORE ON Buffing

 

MORE ON Buffing- “the first half of the month”- Sweet happiness –2 weeks…

Mindset
-Hit it hard –shoot for overall weight loss (chances are you are motivated and post boosting phase so you have lots of strength and energy)
-Return to a lower caloric intake- rapid weight loss level- 10x’s your goal weight is about right
-Be relentless in your workouts, hit them hard and intense

Basically- we all know that during the first half of the month our motivation are high, we are typically much more happy, focused, and often times more driven- feel thin, energized, fti, satisfied, etc…-this is when we often start new programs, shoot for higher goals and feel good about ourselves…AND knowing that it is our hormones triggering these positive thoughts and feelings, will allow us to capitalize even more on this happy time of the month–

SO! it is like very smart to push ourselves and plan to workout a ton and diet hard—your body will respond amazingly and you will see huge progress made during your buffing phase…During buffing we typically do what we planned and that is so gratifying and creates huge success.

HORMONAL TIMING takes this into account–you need plan on making progress during these 2 weeks…give it your all and expect to see results in all the ways you measure success.

NOW physically there is a ton of cool and not so cool things going on in our bodies during this time.

#1- your body is in a “catabolic” (breakdown) mode–you have less hormones in your system including estrogen, progesterone, and TESTOSTERONE….so we need to be aware of this and do what we can to protect our body from breaking down too much…HOW?

This is part of why we have less trouble than controlling our diets during PMS–our body doesn’t have any reason to preserve–so we see weight loss- HT uses this fact to your advantage—but, we don’t want to lose all the muscle we built during our boosting or get sick from a reduces immune function—so that’s why you need supplements.

Also it is mentally it is easier to do “cardio” during this phase so up the frequency of your cardio/interval workouts…maybe try a different workout split…think buffing your body—when you buff your car it takes a lot of movement and perfecting type moves…get the same attitude towards your workouts!

#2- Your body needs a caloric deficit to lose weight. Your metabolism is cranked up after your boosting phase and will respond to the quick cut in calories once you start buffing. Studies have shown that in just 2 weeks our body adjust and adapt to its caloric intake and activity level—so be focused and get all the weight loss you can in 2 weeks.

#3- Buffing has to have a strong MENTAL focus on the “perfect” diet and workout routine—you need to take time every day to plan your attack in order to keep your focus high . You need to have a couple more servings of green veggies, cutting your carbohydrate intake to the minimum. Keep in mind that this is just for 2 weeks and you can do anything for 2 weeks.

#4 Buffing is NOT a license to starve yourself—you still need to keep your protein levels high and be very smart to eat only nutrient dense foods tabs on yourself
You also need to make sure to keep fueling your workouts properly. You will not have good workouts if you are always in a fasted state. There are many advantages to doing cardio in a fasted state…and/or extending your fast during this phase.

#5 One final interesting finding is that during the second week of the month you will typically ovulate—this may be like a little mini pms time for you 1-3 days of lackluster performance and possible water weight gain. Be staunch through this and you will have 3-4 more good buffing days after it.

 

Happy Buffing~
Michelle

p.s. if you missed last week’s coaching on Boosting– check it out here~

http://buffmother.com/6716/lets-talk-about-hormones

Let’s talk about HORMONES! SSS Wk 03

SSS week 03- Let’s talk about HORMONES!

Boosting- “the second half of the month”- PMS –2 weeks…

Week #3 Coaching Session– all about “Boosting”

Mindset
-Maintain what you attained during buffing – try to keep the scale steady if you are shooting for overall weight loss (chances are you will gain a bit of weight, know that it is just water weight and will come off as soon as PMS is over—make sure to chart this info so that you can be aware—knowledge is powerful!!)
—if just shooting to build muscle allow yourself to gain up to 2-5 pounds (you will have to up your caloric intake more than just 300cals for this to happen)
-Return to a bit higher caloric intake- maintenance level
-Allow yourself a bit less of intensity and relax more during your workouts and overall

Basically- we all know that during the second half of the month our motivation levels drop, we are typically much more emotional, stressed, and often times slightly depressed- bloated, tired, crampy, gassy, full of pains, etc…-this is when we often “quit” or “give up”…BUT knowing that it is our hormones triggering these negative thoughts and feelings, will allow us to work through these tough patches–

SO! it is like we are fighting against ourselves if we plan to workout a ton and diet hard–it takes sheer guts to stick to our aspirations during this time of the month…THUS we typically fail to do what we planned and that compounds the stress and negative emotions.

HORMONAL TIMING takes this into account–you need plan on working out less, being less intense, being less likely to stick to your low calorie “perfect” diet, etc….

NOW physically there is a ton of cool and not so cool things going on in our bodies during this time.

#1- your body is in an “anabolic” (building) mode–you have more hormones in your system including estrogen, progesterone, and TESTOSTERONE….so why not use those hormones to BUILD yourself some fat burning muscles?

This is part of why we have such troubles controlling our diets during PMS–our body wants to build–so instead of totally fighting it- use it to your advantage–get aggressive on your lifting workouts and hit some PB’s (personal bests)–trust me you will!

Also it is mentally it is easier to lift than to do “cardio” during this phase so up the frequency of your lifting workouts…maybe try a bigger split…think boosting your metabolism by building your body into a fat burning machine, by building your muscles!

#2- Your body needs a break from its caloric deficit. Your metabolism will thank you. My goal in all of this is to be able to eat as much as I want and maintain my thin appearance and be comfortable and confident at all times. If you are constantly living on a low caloric intake your body adjusts and learns how to be efficient with its energy usage and soon your metabolism slows and over long periods of caloric deficits your body keeps chugging, but at the expense of your health. Your body will be not getting enough nutrients to fight off disease, properly recovery from just everyday life and will in essence eat itself. Malnutrition is very common among women—we are vain and would often times rather be thin than healthy. Just look at the incidence of osteoporosis—which is basically caused by malnutrition. Studies have shown that in just 2 weeks our body adjust and adapt to its caloric intake and activity level. Our body is an amazing machine and learns to function at optimal levels no matter what the conditions. This is called adaptation.

#3- Boosting is MENTAL break from the “perfect” diet and workout routine—you need to take an extra day off to relax. You need to have a couple more cheat meals and a few more treats. Think of Hormonal Timing as a long term solution, long term we all need to be able to live, laugh and love life!! SO why not do it when our bodies naturally want to relax more?

#4 Boosting is NOT a license to throw all diet and fitness out the window—you still need to keep tabs on yourself—keeping your caloric intakes reasonable and making sure to keep up with your workouts. You will not go forward if each time boosting rolls around you go completely backwards. There are many advantages to working out through pms…stress relief is the biggest one…also as I mentioned before muscle building and FAT BURNING is increased. So if you can manage to get in some good interval or cardio sessions they are very effective.

#5 one final interesting finding is that during the week prior to your period women burn up to 500 calories more each day—DUH? No wonder why we are so hungry during that time of the month! So know that if you can just make it through to the “other side” you will see the fruits of your labor.

Alright ladies you know the drill—ask away and I will do my best to answer any questions you have—and tomorrow we will dive into buffing a bit more—then from there we keep on learning—PLEASE, MAKE SURE TO BLOG YOUR JOURNEY and IF YOU HAVE QUESTIONS POST HERE, please don’t e-mail me or pm me, THAT WAY EVERYONE WHO HAS THE SAME QUESTION CAN LEARN THE ANSWER.

Keep on rockin’ this contest!! Man I can’t wait to see the results—

Love ya,
Michelle

Hormone SYMPTOMS

Check as many as may apply to describe what effects your hormones have on you.

Accident Prone Aggression & Violence Paranoia
Hyper sexual Are thirsty Asthma
Attempted Suicide Backache Bloating
Blurred Vision Boils Breast Engorgement
Breast Tenderness Bronchitis Bruises Easily
Capillary Fragility Child Abuse Cold Extremities
Cramps Weeping spells Dark circles under eyes
Depression Difficulty in Concentrating More frequent Diseases
Dry Hair Dry Skin Epilepsy
Excess use of alcohol Exhaustion-Mental/Physical Eye Irritation
Eye Puffiness Facial pallor Fainting Spells
Fatigue Feelings of being crazy Feelings of Panic
Flu & Cold Food Cravings Frequent Urination
Frustrations Fever Gall Bladder Symptoms
Gas Greasy Hair Hair Loss
Headaches Herpes Simplex No 1 Hoarseness
Hypoglycemic Hysteria Bladder infection
Infection Infertility Insomnia
Irritability Joint Inflammation Joint Muscle Pain
Lack of Appetite Leg & Muscle Cramps Lethargy
Lowered Libido Migraines Mood swings
Motor Coordination Poor Dream Recall Runny Eyes
Runny Nose Self Inflicted Injuries Sinusitis
Sleep Disturbances Slow Digestion Sore Throat
Spontaneous Abortion Stiffness Sudden Anger
Traction Upper Respiratory Problems Water Retention
Weight Gain White Spots in fingernails Nympho Mania
Vaginal hyper secretion Night Sweats Yeast infection
Flatulence Migrane Ovarian pain
Weight gain Feelings of Isolation Stress

Big Excitement!

Whohoo!! we’ve got some BIG TIME excitement here in the RR and all over the internet for the SSS contest!! YAY!! I quiclky wanted to point out that on the UPPER RIGHT HAND corner  under the heading “ALL BOOKS” there is a link to all the contest content “2012 SuperSTAR Success Contest”.  I’ll be adding to it and updating it as we go along– but it’s a good reference so you know where to find all the info.

I’ve been thinking about some of my personal goals– if I ever get time to get to them, lol!! Uploading videos and organizing stuff takes a ton of time– Hoping that’ll slow down as we get the first couple weeks of the contest underway 🙂

I was set to do a photoshoot this FRIDAY, but we had some famliy plans change and now that’s pushed back to a later date– AGAIN… which is okay because I am not exactly where I wanted to be “body wise” for it just yet anyhow Laughing

My main goal is to be healthy.  I have my yearly next month and will be requesting some “tests”.  I really need to find out where I am at with my hormones, thyroid and lipids.  I’ve gone off of ALL suplements this month so that nothing will interfere with the outcome of the tests. I just want to have assurance that I’m NORMAL, lol!

In October we have 2 big weddings to attend.  BOTH of my righ bearers are getting married~ my brother and nephew were both 4 years old when I got married 19 years ago and now it’s there turn~ THEY actually wanted to have their weddings on the same day, but I PLEADED with them and now they are consecutive weekends instead.

Well, I’ve gotta go get my workout done~ I’ve got upper body lifting and a run on tap.  BY THE WAY- my shoulder is so much better!! YAY!!

See you later SUPERSTARS!!

-Michelle

p.s. I love seeing all the activity in here– be sure to “plant some energy seeds” by commenting on other’s posts– AND I’ll do my best to keep up with answering questions in the forum–I’ll come back later to do that tonight Friends

Gunner’s a TEEN!!

We’ll my son is 13 today!! wow!! that means I must be getting older, lol!  BUT not without a fight!

Look at how cute he was when he was 4

I just got done with intervals on the treadmill + some lat pulls. 30 mins total on tread mill- average of 7 mph– intervals at 8 and 9 mph, most incline at 2 some at 4. I wore these shorts– I like them, do you?

Yesterday I did a short back workout- inverted pull ups, bent over lat rows, shoulder press with barbell,  roman chair knee ups, 5 mins on the bike and 5 mins on my hoppity hop 🙂

That was all I could muster since I was dying from TOM…I feel much better today on cycle day 2.  Weighed in higher today at 133 (probably salty stir fry = hormones+ I had a bit more carbs in the form of rice and terriaki sauce)

Tuesday I got in a chest workout at noon then at 8pm ran 6 hills (1min long ones) and 4 fast sprints (100m)– first time I sprinted in a while. Feel it!

OFF TO PARTY!

-Michelle

Subscribe

Success is inspiring~ Shine in 49: Day 40

I love Success Stories!! And we have a ton of GREAT ones here on Team BuffMother!! I am working hard towards updating and adding Success Stories to www.BuffMother.com and it’s been really fun!! I have a very rewarding “job”~ I’d love to feature each and everyone of you as a SUCCESS STORY!!! That’s the GOAL!

Some more success stories for you too~
http://buffmother.com/success-stories

I got in a good little leg workout today despite a kink in my neck- OUCH! I finally broke down and took some advil to help relieve the pain. I hope that tomorrow I’ll be back to normal. I’ve done well with this week’s challenge….I had 3+ greens yesterday: Lettuce, pickle and veggies in chick tortilla soup. And so far today I’ve had a Red pepper and SALSA & I plan on having a chicken salad for dinner.

let’s all strive to be inspiring SUCCESS STORIES!!!
Your friend,
Michelle

P.S.
I didn’t seem to have much to write today for some reason so I’ll share some of my recent “Q&A’s” with you~
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Title : Re: Herbal Remedies for Breasts
——————————————————————————–
Q:
Hi, I wanted to know your thoughts on herbal remedies for breast enhancement. I have had 3 babies who are now all in their teens. With age and significant weight loss recently I have found that my breasts have totally “lost their starch”. I have read that herbal remedies can promote hormones to enhance this problem. As a mother and woman into fitness, can you tell me if these are worth while? I really have no desire to have surgery for improvement and know that your theories through your website are hormonal based. I would be most grateful for any of your thoughts on this subject.

A:
Well,
Despite big promises, don’t believe the hype. Herbal supplements don’t work to regain breast tissue. I personally tried it, lol!
Great job on getting back in shape as a mother and know that a great body outweighs having boobs any day.
BTW- I’ve never regretted my breast augmentation or have known any woman who has regretted it:)

Take care!
-Michelle

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Title : Re: Creatine?
——————————————————————————–
Q:
Hi buffmother~
I just read your article on creatine for women, I think that it would be beneficial for me to start taking it. Would you mind giving me a recommendation on your favorite brand/type?
Thanks!

A:
I personally prefer creatine that is in a punch form…Like 6 star brand Creatine, BSN NO-EXPLODE or I’ve also taken the Body Fortress Creatine Punch from Wal-mart…it’s good.
The key is to take it consistently and LIFT HEAVY and often while on it 🙂
Go for it!
-Michelle

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Title : Re: tips for beginners..
——————————————————————————–
Q:
when and/or how often do you change your workouts? as far as lifting, that is…. also, any tips you may have for a beginner, i would love to hear! thanks!

A:
HI! thanks for your nice friend request and note!
I us my Hormonal Timing training program. the program consists of 2 – 2 week phases~ so every 2 weeks I change things up.
As for beginner tips, stay focused on creating consistency in your workout routine. I started with the goal of working out every other day. NO EXCUSES– once I got that habit down I upped my frequency. Also, remember the fact “Muscle Burns Fat” so strive to build and keep muscle on your body~ it is the key to you getting lean.
If you are interested in learning more, please check out my site www.BuffMother.com.
thanks! and BELIEVE you can reach your goals!!
-Michelle

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Title : Re: some insight
——————————————————————————–
Q:
hello I wanted to say hello and say that I think you look great. I am currently getting ready to start my goal to fitness. I have always read about it wanted to be that person with great abs and toned body but struggled to make it happen but I am now on a mission starting this week to make a difference in myself and I am looking for motivation and others who have been there and accomplished it and you look to have done that and you look great. My goal is to loose weight of course and with that gain muscle and get toned I like muscle and would love to someday see it on me. Can I asked what worked for you? I know all our bodies are different but some insight is always great. I am going to start a 3 month program of weights cardio and healthy eating I just know the first month is always the hardest for me to get past. Any input would be awesome and appreciated. Keep up the great work.

A:
HI! thanks for your nice friend request and note!
I us my Hormonal Timing training program. the program consists of 2 – 2 week phases~ so every 2 weeks I change things up.

As for beginner tips, stay focused on creating consistency in your workout routine. I started with the goal of working out every other day. NO EXCUSES– once I got that habit down I upped my frequency. Also, remember the fact “Muscle Burns Fat” so strive to build and keep muscle on your body~ it is the key to you getting lean.

If you are interested in learning more, please check out my site www.buffmother.com

thanks! and BELIEVE you can reach your goals!!
-Michelle

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Title : STRETCH MARKS, TWINS??
——————————————————————————–
Q:
I’ve seen your progress looks terrific- question= You had twins?? did u get stretch marks cause does not look like it- but if u did just wondering if they do go away if the more muscle you build or what? fill me in please—thanks

A:
Hi, No stretch marks here, PRAISE GOD!! But I can tell you my tummy was a mess after having my 4 kids and YES building up your abs and all your core muscles really, really is the key to regaining your tummy!
You can do it!!
-Michelle
p.s. I wrote a book “After Baby Abs” that may interest you~ you can get it on amazon.com or on my website www.buffmother.com
day 31

INTERVALS-
“BuffMotherobics!”- any mode you like (running, swimming, biking, elliptical, jumprope, rowing, etc…)
20 minutes of “Even Minute” INTERVALS
Min 1-3: Warm up
Min 4, 6, 8, 10, 12, 14 hard/ “on” even minutes
Min 5, 7, 9, 11, 13, 15 easier/recovery minutes
Min 16-20 cool down

Then ABS- as a circuit twice through (2 sets of each) a) Roman Chair Knee UPS- 2×20
b) Ball Crunches- 2×15
c) Standing High Knees- 2×20 each leg
d) CATS- 2 x 3 reps of each position- holding both up (CAT) and down (DOG) for 5 seconds each
e) Vacuums- 2 sets of 5 10 second vacuums (10-20 sec rest between reps)

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.

What Energizes You??~ Shine in 49: Day 22

I think it’s very neat how each and everyone one of us are different~ what gets one person EXCITED can be extremely BORING to someone else.  That’s why I am wondering WHAT ENERGIZES YOU?  Will you share your answer with me by commenting here?

Some of the things that energize me are:

  1. Encouraging others- When I encourage others it keeps me energized to stay accountable myself and to set a good example~ otherwise I’d feel like a hypocrite
  2. Competition- give me a way to compete with someone and I will get intense!
  3. Performing- I like the pressure of needing to “perform”; I rise to the occasion and “turn it ON”
  4. Teaching others- I love sharing what I know with others~ I pride myself on being able to explain complicated things in a way that is not so complicated.
  5. SPORTS! I love playing and watching soooo many sports~ I used to think I should have been born a boy.
  6. RESULTS- getting results from something I worked towards energizes me to keep going!
  7. Seeing others succeed!! Success Stories are so inspirational and energizing
  8. Hormones- I am obsessed with hormones, lol!
  9. Supplementation- I love doing HUMAN exeriments on myself and learning about every type of nutrient known to man!
  10. Exercise and Sports Science~ I am a total nerd when it comes to this stuff!  I really love reading research articles, medical journals about anything to do with training and sports supplementation research, etc…I should really go back to school and get my masters or doctorate in it.

On the other hand, some things that DO NOT energize me are:

  • Handyman stuff
  • Tools
  • Crafts, Sewing, scrap-booking, etc…
  • Cooking, cleaning, housework
  • homework
  • reading for leisure (unless I have a reason to read something, you won’t find me reading)…I do like looking a pictures in magazines 🙂
  • decorating
  • shopping- unless it’s for shoes, I like shoes!
  • basic hygiene- I hate showering, shaving, blow drying my hair, putting on lotion, make up, etc…I do it, but I don’t like it!~LOL!

So what energizes you?
And how can you use those interests to energize others?

-Michelle
p.s. We are close to the Contest HALF WAY point~ today’s a rest day!!  Week #4 starts today!!

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