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Value your Muscle!! ~Shine in 49: Day27

Value Yourself and Your Muscle


What does it all boil down to? Valuing our health vs. Neglecting it: As women we seem to often times be selfless, giving, giving, giving… often times forgetting that we need to take care of ourselves, so that we can continue to bless those we love.

I am a prime example of this as a mother neglecting myself was a BAD HABIT. My eating, my dietary needs and my workouts used to have to fit in as an extra around the rest of my life. Only when I changed the value I put on my heath did I realize my true potential in life.

A big part of the process to learn to value my health, was for me learning to value my muscle mass. For years I had taken my metabolism and figure for granted… that is until it was GONE!! I realized muscle, was the key to so many aspects of my well being. Without it I was fat, tired, weak, less attractive… but with it I am lean, energetic, strong, and confident!

Now I hold my muscle in high regard and feed it what it needs so it won’t wither away. A key supplement that I have fallen in love with is L-Glutamine. I use it after my workouts to supply my muscles with this very essential building block of my body.

I also recommend it to all of my clients and hear rave reviews about its positive effects.

Here are just some of them:

  • Decreased muscle soreness – actually in some cases eliminating soreness all together
  • Increased stamina, leading to more frequent and intense workouts
  • Increased strength gains – this is key for all of us trying to rebuild our metabolism
  • Phenomenal hair and nail growth- what a nice bonus!!


Key points to keep in mind about L-glutamine:

  1. L-glutamine is great at preventing muscle loss when we are in a fasted state- so the best times to take it are immediately after a workout, before bed and immediately upon waking in the morning— SAVE that muscle you’ve worked so hard to get.
  2. In order to see results 5g once a day is all that is essential…if for instance you are extra sore from an intense workout—go ahead and take more…up to 15g a day.
  3. Also know that l-glutamine is in most every protein source also, so taking a supplement is not 100% necessary, but if you are like me and not always perfect at my diet…you should consider taking it.
  4. Your body requires more water to process any extra amino acids in your body. L-glutamine is the most prevalent amino acid in your body and if you take extra you will need to drink more water. Also note that it may cause you to retain a little more water than usual (1-2 pounds). So be aware that if you feel bloated or puffy the l-glutamine could be causing slight water retention—the best way to prevent the bloat is to drink a ton of water (1-2 gallons daily

I’d love to chat with you more about how much I love L-glutamine!! You are more than welcome to join me in the Rally Room (the best women’s only support group on the web)—we talk frequently about supplements and offer tons of advice about utilizing them for optimal effects.

It works if you work it~
GET BUFF!!
xoxoxo~
Michelle Berger


Michelle Berger bio

Michelle Berger

Height: 5-7
Weight: 123
Measurements: 34D-24-34
Residence: Bentonville, AR
Credentials: Certified Personal Trainer (NESTA), 4 years of College studying exercise science, nutrition and coaching.

Mission: In 2004 BuffMother! was founded to give every mother the power to believe that they can be Buff after having children!

How BuffMother! Began:
In 4 short years Michelle became the mother to 4 children.  Michelle spent every moment of her days selflessly caring for her family and finding time for her self was impossible.  She was a physical and mental mess: out of shape, over weight, overwhelmed, overstressed, tired, and on the verge of depression.  She was too busy to eat right and the thought of exercise was frustrating and seemingly pointless.  It was then that she hit rock bottom. One day Michelle stood toe to toe looking at her battle scarred body in the mirror: her round face, blood shot eyes, dull lifeless hair, flabby arms, fat stretched out stomach, flat butt and shapeless legs were just a shell of the “looker” she was just 6 years earlier.  Who was this person in the mirror?  Was she a mere slave to the needs of her family?  How was she going to get the true Michelle back? It was then that she decided to prove to herself and everyone else that she could regain control of her body and life.

With the frustration of her recent fitness failures fresh in her mind, Michelle threw out the popular fitness routines and diets. She designed a unique program that addressed her body’s loss of shape, her malnutrition, her hormones and the time constrains now affecting her as a mother. Michelle also learned to treat her workout as her “sanctuary time”; she found an escape from the chaos of her life and time to focus on just herself.  After several months of intense workouts and fierce determination, her plan worked.  She became happier, healthier, more confident, and excited about having the best figure of her life. She was now living proof that it is possible to have a beautiful figure after having children!

Invigorated by her new found life, Michelle’s mission became to share hope with every mother that they too can regain their figures, enjoy their lives and leave a legacy of fitness to their children. Using herself as inspiration along with the methods of her unique fitness program, she founded her company BuffMother!   She now impacts mothers from all 50 states, Canada and 16 countries around the world!  Michelle’s mission is to help every mother by being a role model, teacher, motivator, advocate and friend.

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

Photos courtesy of Michelle Berger at Buffmother.com
Click on the image to enlarge

Inspirational Speech Topics:

  • You can be Buff after having children, even Twins!
  • How to stay motivated and never miss a workout again!
  • You are in control: Believe you have the power to change your body, life and legacy
  • “Youth beauty” fades but “Buff Beauty” lasts a lifetime
  • Create a Health Legacy in your family
  • Team BuffMother! We need each other!
  • Prayers of a BuffMother!
  • How to take time for yourself

Training Speech Topics:

  • Workout smarter not harder- Muscle burns fat and keeps you looking younger!
  • Mommy 6 packs are possible- even after a c-section!
  • Housework Fitness-set the timer and get after it
  • Don’t ever underestimate your body’s potential, it is an amazing machine!
  • Where to start after pregnancy or years of not working out

Nutritional Speech Topics:

  • Steps to a healthier diet for you and your family
  • 5-4-3-2-1 BuffMother! Diet
  • How proper nutrients can affect your body, energy and appearance
  • Has pregnancy left you protein deficient?
  • Body Builders are not the only ones who benefit from protein powder

If you are interested in utilizing Michelle’s motivational speaking, guest apperance or modeling services please contact Michelle Berger by email: michelle@buffmother.com

Michelle’s Sample Workout Week
Monday: Legs and Butt and ABS
Tuesday: Back, Bi’s and Shoulders 20-25 min. of intervals after lifting
Wednesday: Chest and Tri’s and ABS 20-25 min of intervals after lifting and ABS
Thursday: Legs and Butt and ABS
Friday: Off
Saturday: Back, Shoulders and Bi’s
Sunday: Chest and Tri’s 20-25 min. intervals and ABS (at home )*Michelle-can you omit double line space
I make sure to warm up for 10 min. before lifting and make sure to work on my flexability between sets. Each workout lasts around an hour and if I need an extra day off I take it. I generally lift 5-6 days a week and make sure to do intervals 3 or 4 times a week. Consistency in lifting is the key to getting buff!

A Word on Supplements:
In regards to my success in a figure competition world, that is filled with the use of illegal supplements: I do not use anything illegal to enhance my physique or increase my performance capabilities, I am natural! I do take some sports supplements that have been proven safe and effective for anyone to consume. Some of those include: l-glutamine, l-lysine, l-tyrosine, creatine, NO2 products, CLA, flax seed oil, St. John’s Wart, caffine, whey protein, sugar free Red Bull, Lubriflex, etc. Exactly what I take depends on how I feel and what I am trying to accomplish. There is a lot of money wasted on sports supplements that are ineffective, so do your research before purchasing anything.

Michelle Berger – Personal Trainer and Fitness Model
Buffmother.com
michellemberger@sbcglobal.net

Critical bench interview

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

www.buffmother.com

Michelle Berger Bio

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

STATS
Height: 5-7
Weight: 123
Measurements: 34D-24-34
Age: 30
Residence: Bentonville, AR (home of Wal-Mart)
Credentials: Certified Personal Trainer (NESTA), 4 years of College studying exercise science, nutrition and coaching.

Mission: In 2004 BuffMother! was founded to give every mother the power to believe that they can be Buff after having children!

How BuffMother! Began:

In 4 short years Michelle became the mother to 4 children. Michelle spent every moment of her days selflessly caring for her family and finding time for her self was impossible. She was a physical and mental mess: out of shape, over weight, overwhelmed, overstressed, tired, and on the verge of depression. She was too busy to eat right and the thought of exercise was frustrating and seemingly pointless. It was then that she hit rock bottom. One day Michelle stood toe to toe looking at her battle scarred body in the mirror: her round face, blood shot eyes, dull lifeless hair, flabby arms, fat stretched out stomach, flat butt and shapeless legs were just a shell of the “looker” she was just 6 years earlier. Who was this person in the mirror? Was she a mere slave to the needs of her family? How was she going to get the true Michelle back? It was then that she decided to prove to herself and everyone else that she could regain control of her body and life.

With the frustration of her recent fitness failures fresh in her mind, Michelle threw out the popular fitness routines and diets. She designed a unique program that addressed her body’s loss of shape, her malnutrition, her hormones and the time constrains now affecting her as a mother. Michelle also learned to treat her workout as her “sanctuary time”; she found an escape from the chaos of her life and time to focus on just herself. After several months of intense workouts and fierce determination, her plan worked. She became happier, healthier, more confident, and excited about having the best figure of her life. She was now living proof that it is possible to have a beautiful figure after having children!

Invigorated by her new found life, Michelle’s mission became to share hope with every mother that they too can regain their figures, enjoy their lives and leave a legacy of fitness to their children. Using herself as inspiration along with the methods of her unique fitness program, she founded her company BuffMother! She now impacts mothers from all 50 states, Canada and 16 countries around the world! Michelle’s mission is to help every mother by being a role model, teacher, motivator, advocate and friend.

Michelle Berger Fitness Model

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

Inspirational Speech Topics:

· You can be Buff after having children, even Twins!
· How to stay motivated and never miss a workout again!
· You are in control: Believe you have the power to change your body, life and legacy
· “Youth beauty” fades but “Buff Beauty” lasts a lifetime
· Create a Health Legacy in your family
· Team BuffMother! We need each other!
· Prayers of a BuffMother!
· How to take time for yourself

Michelle Berger Training Speech Topics:

· Workout smarter not harder- Muscle burns fat and keeps you looking younger!
· Mommy 6 packs are possible- even after a c-section!
· Housework Fitness-set the timer and get after it
· Don’t ever underestimate your body’s potential, it is an amazing machine!
· Where to start after pregnancy or years of not working out

Nutritional Speech Topics:

· Steps to a healthier diet for you and your family
· 5-4-3-2-1 BuffMother! Diet
· How proper nutrients can affect your body, energy and appearance
· Has pregnancy left you protein deficient?
· Body Builders are not the only ones who benefit from protein powder

If you are interested in utilizing Michelle’s motivational speaking, guest apperance or modeling services please contact Michelle Berger by email:
michellemberger@sbcglobal.net

Michelle’s Sample Workout Week

Monday: Legs and Butt and ABS

Tuesday: Back, Bi’s and Shoulders 20-25 min. of intervals after lifting

Wednesday: Chest and Tri’s and ABS 20-25 min of intervals after lifting and ABS

Thursday: Legs and Butt and ABS

Friday: Off

Saturday: Back, Shoulders and Bi’s

Sunday: Chest and Tri’s 20-25 min. intervals and ABS (at home )*Michelle-can you omit double line space

I make sure to warm up for 10 min. before lifting and make sure to work on my flexability between sets. Each workout lasts around an hour and if I need an extra day off I take it. I generally lift 5-6 days a week and make sure to do intervals 3 or 4 times a week. Consistency in lifting is the key to getting buff!

A Word on Supplements:

In regards to my success in a figure competition world, that is filled with the use of illegal supplements: I do not use anything illegal to enhance my physique or increase my performance capabilities, I am natural! I do take some sports supplements that have been proven safe and effective for anyone to consume. Some of those include: l-glutamine, l-lysine, l-tyrosine, creatine, NO2 products, CLA, flax seed oil, St. John’s Wart, caffine, whey protein, sugar free Red Bull, Lubriflex, etc. Exactly what I take depends on how I feel and what I am trying to accomplish. There is a lot of money wasted on sports supplements that are ineffective, so do your research before purchasing anything.

A Special Note of Thanks:

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

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

Michelle Berger Pics