FREE Personal Training!!

HI! I am launching a revolutionary fitness program and NEED 25 males, yes I said MALES, to participate in a 6 week FREE online personal training group.

The training will consist of …

  • DIET guidelines- meal plan ideas, supplement suggestions
  • Workout Regimen- weight training and interval based
  • Group Coaching calls- mental strategies, help and support
  • Video Coaching- detailed HOW TO info
  • Photo analysis- Before and After photo input
  • Hormonal Recommendations- Natural strategies; Are you in need of HRT?
  • Support via email and possibly text


The only investment required from you is your time, effort and the cost of a few “supplies”.  PLUS, You will need access to basic exercise equipment.

If  you are interested the first step is to fill out this very short screening application.

I will be screening applications in the  couple next week, so apply NOW!!

We hope to “Start” in November so we can be done in time for a BUFF Christmas!!


Michelle Berger

p.s. women you are free to apply as I MAY be adding a women’s group also 🙂

28 Days of Christmas: Day 7

Hello it’s XMAS Day #7 …I have Lot’s to do, lots to do!!  Good thing it’s our “off” day!!! Mom w/kids and groceries
It sure looks like many of you have enjoyed a couple really, really good workouts so far this week, are you sore?  You need to be sure your diet is supporting your workout.  We need to eat and fuel our bodies to perform, Food is FUEL!!!

Let’s talk FOOD!

Here is a bit of info about how I’d like you to approach your relationship with FOOD:
“The KEY to a successful diet is to make it a
Expect a Learning Curve toward LIFESTYLE!!
The key to a successful diet is to make it a LIFESTYLE. As I always preach regarding diet “Keep It Simple Sweetheart” (KISS)is the best way to do this. My main-focus on my diet is to keep it simple and doable with my crazy schedule. I now simply count my portions as I go through the day. However, when I first was
learning to eat right, planning was a vital part of the learning curve. So get out
your journal and PLAN how you can fit in the proper portions of your diet in
each day. Soon you will be KISSing~
follow these steps in order when making your meal plan for the day:
#1- Plan to Perform
As I mentioned in “Fuel your body to perform,”  timing your
main carbohydrate carb (C) portions around workouts will allow you to have strong,
effective and productive workouts.
#2- Proteins and greens
Fill up the rest of your daily meals with proteins (P) and greens (G) then
your left over serving(s) of carbs (C).
#3- Work with your body
Make sure to account for your natural body rhythms. Are you a big morning
eater or the opposite? I am a big evening eater, so I plan for that. I eat light in
the morning and early afternoon because I know I’ll easily get in the rest of my
calories later. Don’t ignore your natural tendencies if you want this to become
a lifestyle vs. a short-term DIET.
#4- Eat often
Shoot to eat every 3-4 hours in order to keep an even energy flow. Remember
the fact that food is FUEL…your body and mind don’t function well on
empty. Shoot for 4-5 meals daily.
#5- Fat can be GOOD
Make sure you are eating enough fat or you will be HUNGRY and be more
tempted to cheat. Fat is also very important for proper hormone production,
prevention of aging and maintenance of energy levels.
#6- Drink water like a fish!
Are you unsatisfied after a meal? Are you a bottomless pit? Oftentimes we
feel this way when we are actually thirsty. Water is also an important transporter
of both nutrients and toxins. Without enough, it is hard for your body
to lose fat. So drink up! To optimize digestion, try to limit water consumption
during your meals. Your main water consumption needs to be between meals,
optimally 30 minutes prior and 30 minutes after meals.



Food Choice TIPS:
  •          Choose natural foods over man-made foods (artificial sweeteners, low fat products, packaged/processed foods, etc). I would rather see youeat “whole fat” items than man-made toxins. They are not worth usingto “save” calories. Instead of helping your weight loss efforts, theywill leave you with toxins in your body. Toxins create all sorts of issuesanging from bloating, muscle aches, digestive issues, swollen glands,cellulite, skin blemishes, etc. Try your best to eliminate them from yourdiet. FLUSH those toxins out!! This is termed eating “CLEAN.”


  •          I highly encourage you to vary your food choices. For instance, my daily goal for my protein intake is to have one portion of red meat, one ofeggs, one of poultry, one of fish, and one of soy or whey. Variety isneeded both for you mentally and physically. The same thing goes for your carbohydrate, fat and green choices.


  •          Try to limit your protein supplements (powders, bars, etc.) to 1 (at most 2) servings a day; real food is always best.


SSS2012 Finalist- Theresa T of NC

Theresa may not have any children, but she is certainly a “BuffMother”!!  I am so inspired by Theresa’s determination to use EXERCISE as her medicine.  Through her transformation she has a new sense of happiness and a new found belief that it’s not over for us at the age of 48….it’s now where NEAR over!! Keep up the excitement you’ve found for the future Theresa, I expect you to be fit forever!!

Name: Theresa T of  NC
Number of children and ages (it’s okay if you have 0):  0
Age:  48

Why did you enter the “SuperSTAR Success” contest by BuffMother?

I began this contest depressed and hopeless.  My clothes no longer fit; I was at my heaviest weight ever and was told I was in danger of high blood pressure and a heart attack if I didn’t lose body fat.  I was experiencing premenopausal symptoms and really felt as if it was over for me; I’m a “has-been” is what kept going through my thoughts.  I felt as if my hormones had knocked me down and were kicking me around.

When I got Michelle’s email announcing the contest, I thought to myself, I don’t have the energy to even get out of bed in the morning, I’ll never be able to keep up with an exercise/meal plan for 10 weeks… but something inside me kept saying, yes, this is exactly what I need to get back on track.

What tactics did you use to stay focused and engaged for the entire 70 days?

I developed a plan to eat clean, take my supplements, and get my daily exercise.   I realize now how vitally important all three are to my wellbeing.

How do you feel about your success?

Honestly, I don’t see much difference in my physical appearance but I can without a doubt say my mental outlook is a complete 180 turn around.  I really believe I am a “BuffMother” even while going through menopause.  I haven’t reached my goal weight but give me another 6 weeks and I truly believe I will be where I want to be.

My entire outlook on life is different because of this contest.  Before, I was thinking about retirement and looking at life as though it was passed; but now, I’m going back to school in January, setting new goals for my future and feel like I’m 20-something again with my entire life ahead of me.  I’m very excited about what the future holds for me and feel like I can accomplish any challenge life throws at me. As the saying goes, “BRING IT”!!!

The most important lesson I learned from this contest is how vitally important supplements are at this stage of my life.  Without them, I felt out-of-control but with them, I can conquer the world.

What obstacles did you have to overcome in order to attain your goals?

Half way through the contest, I had surgery and then went on a two week vacation; both of which sidetracked my motivation.

I managed to maintain my weight while away and when I returned from vacation, I was even more determined to get back on track, and thanks, to Michelle and all my fellow buffmothers’ motivational posts and emails; it was no trouble at all.  I used the FaceBook “TEAM BUFFMOTHER” group to lift my spirits.
What would you like to tell the world about BuffMother ?

I know Michelle’s mission is to help women after pregnancy but I think she should expand to include “after menopause”.  Our well-being doesn’t have to end when we reach midlife; our hormones might say otherwise but we are all over comers and with the BUFFMOTHER support groups, we can be victorious for the rest of our lives.

Can I have your permission to post your entry and photos online? yes

Michelle, thanks again for all that you do.  You are an amazing woman and have made a huge impact on my life.  You are truly a lifesaver.

#2-Beginning/Ending STATS-

DATES taken-  20 August 2012/27 October 2012

Height:  60”
Weight:  130 lbs/127 lbs
Bust:  37.5/35.5
Waist:  34/32
Hips:  40/38

Teresa Before:

Teresa After:

Additional measurements:

Please list the following measurements:
Bust (around the biggest part, women only):  37.5/35.5
Chest (just under armpits with arms down at your sides):  36/35
Waist (the smallest part):  34/32
Hips (the largest part of your butt):  40/38
Shoulders (around the outside of your shoulders with your arms at sides):  43/42
Biceps (relaxed at midpoint of upper arm):  12/11.5
Thigh (8” above Knee cap):  19/18.5
Thigh (12” above Knee cap):  23/22.5
Calf (7” below knee joint):  11.5/11

about vc

You are here for a reason! My mission is to help you harness the power of your mind and body to reveal the beautiful person God created you to beVideo Coaching

Michelle Berger Before and After Picture
Michelle Berger Before and After Picture

Michelle Berger is the author of After Baby Abs and Hormonal Timing. She is the only woman to have 4 children in less than 4 years and then go on to win 5 NPC figure titles the following year. She credits Hormonal Timing for creating such a dramatic transformation so quickly.

Please Read Michelle’s Inspirational Story

If you’ve tried and failed to lose weight and get in shape in the past, it’s probably because you didn’t factor in your hormones. Did you know, Your hormones are making you FAT? Female Fitness Fitness expert Michelle Berger will show you how hormones can burn fat and make you THIN! Her revolutionary diet, fitness and supplementation plan will transform your body and life!

Video Coaching

SSS Video Coaching By BuffMother!


includes subscription for
continued access content ($59.95/3months)

12 week Online Personal Training Super STAR Success (SSS) Video Coaching!! a only $124.95 ~PLUS~ *FREE*- “Hormonal Timing:Female Fitness Evolved” ebook and SSS journal

FYI- the Video coaching includes:

  • 12 week beginner and experienced level training program (workouts, logs and a meal plan)
  • The “Hormonal Timing” book (e-book version)
  • 12 weeks of video coaching sessions- workouts, tips, motivation, exclusive video content
  • Diet and Cooking Tips
  • Workouts with logs and calendar
  • Printable SuperSTAR Success Journal- so you can journal your personal progress
  • Step by Step instruction for the SSS Journal
  • 1 mini challenge weekly (10 weeks)
  • weekly e-mails to keep you FOCUSED
  • Chance to WIN Contest prizes given 3 times a year (Dec, April, July)

Video Coaching By BuffMother!

ebook ht

* includes subscription for continued access content ($59.95/3months)

online video coaching

12 weeks Online training program with Super STAR Success (SSS) Video

FYI- the Video coaching includes:

  • 12 week beginner and experienced level training program (workouts, logs and a meal plan)
  • The “Hormonal Timing” book (e-book version)
  • 12 weeks of video coaching sessions- workouts, tips, motivation, exclusive video content
  • Diet and Cooking Tips
  • Workouts with logs and calendar
  • Printable SuperSTAR Success Journal- so you can journal your personal progress
  • Step by Step instruction for the SSS Journal
  • 1 mini challenge weekly (10 weeks)
  • weekly e-mails to keep you FOCUSED
  • Chance to WIN Contest prizes given 3 times a year (Dec, April, July)


Training Video
Coaching By BuffMother!

Online Personal Training Video Coaching!! INCLUDES-
“HormonalTiming” ebook, Success journal, 10-12 week training programs
for 2
fitness levels (beginner and experienced) , diet info and meal plans
and a subscription for continual access content


ebook ht

ebook abs


*includes subscription for continued accesscontent ($59.95/3months)

In the SuperSTAR Success Video Coaching we will be focusing on the the
biggest stumbling block tp fitness success… lack of CONSISTENCY.

I challenge you to BE CONSISTENT over the next 10+ weeks!

This video coaching program is based upon my very Successful SuperSTAR
Success contest journal. A 10 week CONTEST style training journal that
will catapult you to a new level of CONSISTENCY!

A few more details:

  • You can win PRIZES~ Once you complete your 10 weeks of
    training please submit your
    Final ENTRY
    . Entries are gathered and prizes are given 3
    times a year!! SO BE SURE TO ENTER!!
  • 10 weeks duration- a perfect amount of time to get great
    results! The contest runs all year long…prizes are given 3 times a
  • a Free Shirt is given for anyone completing the program who
    sumits a final contest entry.
  • Additional Support will be provided by e-mail, through my
    personal blog and through our community site


MORE INFO- Online Training
Programs by BuffMother!

Thanks so much for your interest in my online training programs….I’d
be honored to help you attain your goals!!
**My recommended learning progression for the BEST results when
training with me are as follows: **

1- Start with my books
“Hormonal Timing” and “After Baby ABS” (you can get them on
…they give you a GREAT Base level of info about HOW I TRAIN and HOW I
TRAIN my clients….also you should strive get involved in the Rally
Room…that’s where I HANG-Out, give feedback to clients, answer
questions, etc… www.therallyroom.com2- Next do the 12 week online training video coaching program;

3- Then if you still want more personalization consider purchasing a
CUSTOMIZED training program- of which I am SOLD OUT until after the new
year. The first openings I have are for mid-January.

Here are some details on
the CUSTOMIZED training package:
  • $249* – “Customized Hormonal Timing™ Plan”- $249**if you
    have been a
    client of mine in the past you get a $50 discount~ the cost will be
    only $199 for RETURNING clients (that includes those who have
    previously purchase the video coaching program)
  • In this Customized Hormonal Timing™ Plan: We will
    start with an
    initial client fitness/diet questionnaire to assess you fitness and
    diet history
    • I will then do a complete analysis to assess your current status and
    focus on the specific actions you need to attain you most beautiful
    physique. This includes a detailed Diet, Exercise and PHOTO ANALYSIS.
  • I will provide you with a 6 week personalized workout plan
    to fit
    your hormones, current fitness level, specific needs (home or gym
    workouts) and goals.
    • I will also provide you with a customized 5-4-3-2-1 Diet™ and meal
    plan including supplement recommendations
  • I will be available to you via e-mail for initial
    program questions
    and will offer
    constant support throughout your program via the Rally Room.
  • Mental Strategies and tools will be incorporated
    to help you attain
    Belief, keep a positive mental attitude, live with a legacy perspective
    and keep positive momentum.

Please e-mail me if you have any further questions.

Thanks again!
Michelle Berger