Finish Week 1 STRONG~ SSS 01

Let’s Finish Week #1 STRONG– weekends can be tough, but if you can stay strong through it you will set yourself up for getting results in week #2!!

I am going to be STRONG this weekend~ Ladies let’s keep our mojo STRONG all the way through week 10!!! (can you tell my “truth hammer” for is STRONG?)

At the end of each week you’ll find a place in your SSS journal to summarize how you did that week and make a plan of attack for next week:


Homework for week 01~

  1. Be sure to do Mini-Challenge #1 take your STATS and STARTING Pictures.
  2. Get your WEEK 01 workouts done– take a JUST DO IT mentality– Any movement counts!!

Stay engaged and accountable by posting a comments and encouraging others– that’s how I stay STRONG!!

Your STRONG friend,
Michelle Berger

P.S. If you missed any of the info for the week, you can always find it on my BLOG~  Here’s a nice summary for you….

Try this for ABS!!

Submitted by BuffMother on Wed, 2010/09/15 – 7:13am

Hello, hello!!!  Guess what??  I actually have SORE ABS!!!

So…I thought I’d share what did it with you and feel free to copy my “AB Kill” mentality from Monday-

#1 Run several sprints- 100m as fast as you can GO! (I did 6) …
#2 Do HIGH KNEE DRILLS (2 sets of 30meters)…
#3 Old school sit ups- about 200 of them…These were right after sprints

Then these items were done during my back, shoulder, bicep workout at the gym an hour later after refueling with water and raisins:

#4 Roman chair knee ups- about 60…
#5 Knee ups on a bench 2 sets of 30 reps….
#6 Ab hyper-extensions (like a back bend)- lower slowly 2 sets of 10-15 reps….
#7 AB wheels 1-2 sets of 15 reps…#8

Try it and Let me know if you get sore!!


My little man seems to be feeling better…He’s NOT a morning person like his mamma, so it was rough getting him up this am, but that’s no indication of how he’s feeling, lol!  The other kids are so much better at getting going and Gracie has her field trip today which made her POP out of bed FAST!!

I got in a benching (Chest/tri) workout with the hubby yesterday- so Legs are on tap for today instead.  Which willl be good since I am getting my neck adjusted today at the chiro- I can’t wait!! It’s been at least 6 months since I’ve gone and I LOVE getting adjusted!!!

Today’s also my day to run- so I’ll tackle that too– Maybe this evening-  I really love running at dusk!  I feel like I FLOAT at that time of day!

Okie dokie!! gotta go!!

I’ll be back this afternoon to check in on ya’ll!!  Have a kick-booty day! LOL!!


p.s. I thought this was interesting to discover- a friend of mine from when I competed in the NPC just won Mrs. Arkansas.  She is actually a IFBB figure pro, but I guess decided to quit competing in figure and go for something a little different.  Congrats Michelle Flake!!

"All Star" Lisa Staudt

“All-Star” Lisa from NE!

This woman knows how to hit it hard and be a success in whatever she does.From the moment I met Lisa through, I have been captivated by her determination to LIVE life to its fullest. She successfully juggled her career as a chiropractor, and job as a mother of 3 young children while training hard for her first figure contest. (Which she won!) I know Lisa will accomplish all her goals because she stays positive and always gets it done!

Lisa has had a ton of fun since embracing a BuffMother mentality…she’s competed as a figure athlete and model, she’s been sponsored by a nutrition store, been on billboards and on t.v., and been in Oxygen Magazine.

Lisa has been in “Contest mode once again this year and did an amazing job at the Minnesota Fitness America P agent this spring.
Here’s a FUN picture of her tan body and kids at that event~

She is competing once again this weekend for the first time in a new show with a new federation- the NPC Omaha Showdown And that’s not all…she’s been busy with a new business venture on Sept 1st her NEW BOUTIQUE~~ Oolala! L.A. Boutique will open!! CONGRATS LISA!! You are an ALL STAR for sure!

You can connect with Lisa through our Team BuffMother!  Rally Room and on her Blog Spot:

Please follow here and encourage her along!

Lisa and I at the Council Bluffs show Sept ’08


You can download the PDF that goes with this video here:

Lisa Staudt

Lisa of NE – I think Hormonal Timing could be a major breakthrough for women’t fitness.  I love it!! I thought “this is so cool, it really makes sense”.  As a chiropractor, I’ve taken seminars and studied a lot on the female hormones, cycles and nutrition. I think the key point to HT is that your workouts change as you are going through hormonal fluctuations in your cycle.

Lisa’s Testimony

I think hormonal timing (HT) could be a major breakthrough for women’s fitness.  I love it!!  When I first read about it, I thought “this is so cool, it really makes sense.” As a chiropractor, I’ve taken seminars and studied a lot on the female hormones, cycles and nutrition.  I think the key point to HT is that your workouts change as you are going through hormonal fluctuations in your cycle.  The second half of the month can be a time of stress, increased emotions, depressed feelings, bloating, pain, etc.  So having a workout that is less intense and being able to eat more calories just makes sense!  Personally Hormonal Timing has helped me establish consistency.  The coolest part is that HT is a long term plan, something I will do for life!! I have been following HT training for over two years now (began Spring 2007). I have completely transformed my body from soft, flabby and just kinda skinny fat after losing the baby weight, to a fit, athletic muscular yet feminine physique.   Here’s my story. . . .

My youngest of 3 children was 1 year old.  I had lost all the weight I had gained during pregnancy, but was left with a body that I was not happy with.  I was skinny fat ~ Yuck! I felt and looked flabby, I wanted a tight muscular athletic look. I loved looking at the muscular physiques of the women in popular fitness magazines.  That was the look I wanted.  What better way is there to get the look of a figure competitor than to compete!

I was inspired and knew what I wanted, but I didn’t know how to get there.  I started searching the web for any helpful information on competing.  What I found would change my life! captivated me – Michelle Berger, Buffmother, was a mother of 4 children who had won 5 figure titles the year after having twins. When I found her site, I read everything she wrote and joined her private members area for women only, the Rally Room. I hoped that by joining the Rally Room I would learn more about what Buffmother did to transform her body.  My hopes were exceeded beyond my wildest dreams!  I learned about Michelle’s revolutionary Hormonal Timing training program that revolves around your monthly cycles and hormone patterns.  I made friendships with other women in the Rally Room who also had a quest for health and fitness.  Most of all, the women in the Rally Room gave me encouragement which motivated me more than I ever thought possible!

I competed 6 times over the next year in Figure and Bikini contests, placing high in all the contests.  Many times I was competing against girls 10 -15 years younger than me.  They were always amazed to hear I that I am the mother of 3 children! It was an amazing experience competing with athletes of that caliber.

Now,  I am almost 40 years old and in the best shape of my life!!!  I owe it all to hormonal timing, Buffmother Michelle, the girls in the Rally Room, and of course a lot of hard work!  It is hard work, but it is sooo worth it.  I love feeling and looking healthy. I want to set a good example for my children.

At this point in time, I am done competing for now (maybe in 2010, maybe??).  Instead, I am excited to help train other women in their quest for health and fitness.  I am now one of Michelle’s Buffmother Hormonal Timing Trainers. I am setting up online training programs and loving helping others!

Now is the time!

My theme for this month is “NOW IS THE TIME”

~Now is the time for WHAT? ~
~Now is the time for NO EXCUSES ~
~Now is the time for LOVE ~
~Now is the time to get FIT ~
~Now is the time for making TIME ~
~Now is the time to plant ~
~Now is the time to identify your goals ~
~Now is the time to identify the SEASON of your life ~
~Now is the time for Thanksgiving ~
~Now is the time for warmer clothes, jeans, scarves, coats and mittens ~
~Now is the time limiting treats, sugars, carbs and calories ~
~Now is the time for TEA ~
~Now is the time Hot Baths ~
~Now is the time for lotion and oils ~
~Now is the time for baking ~
~Now is the time for TURKEY ~
~Now is the time for NO REGRETS ~
~Now is the time to love yourself ~
~Now is the time for JESUS ~
~Now is the time to be proactive about your immunity ~
~Now is the time to be an encourager ~
~Now is the time for change ~
~Now is the time to learn ~
~Now is the time to FINISH ~
~Now is the time to change your normal “holiday mentality” ~
~Now is the time for Football ~
~Now is the time to DO! ~
~Now is the time to expect results ~
~Now is the time for proper perspective ~
~Now is the time for going for your purpose ~
~Now is the time for FAMILY ~
~Now is the time for practical proven strategies ~
~Now is the time for Shopping ~
~Now is the time for Festivals ~
~Now is the time for limits ~
~Now is the time for LOVE!! I could go on and on… My goal this month is to reflect and start each of my daily blogs with “NOW IS THE TIME…” not later, not when the new year comes, but NOW being the TIME!! I encourage you to do the same…Let’s make this a fun Monthly theme and START each of our blogs with “NOW IS THE TIME….” Let’s live in the NOW this November
~ love, Michelle