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Giveaway and an app!

Hi!
If you have not noticed, I am doing give aways WEEKLY for Gym Angel. Please feel free to invite your friends to join in on the fun!

Does anyone want a FREE Tub of Energy Angel???
Win, Win, Win!!!
Win free Energy Angel pre-workout supplement by answering…..

How do you get “energized” for your gym time?

Do you DANCE like me? Do u stretch, listen to music, read magazines, etc??? Post a pic showing us how and share this contest pic with your friends! Be sure to tag us and use hash tag ‪#‎gymangel‬ so we see your entry! @gymangelbrand @thebuffmother 5 winners will be selected on 1-20-15 Enter now!! Gym Angel BuffMother!

 

5 Winners will be chosen at the end of the day tomorrow.  fyi-I pick the winners!!

 

in other news, I’m still sick today, but on the upswing for sure!  …took the day off of most movement, so no workout– lol! But I did manage to shower and make a quick trip to pick up the dry cleaning.

 

I also, got some important work done on my app…now it can be submitted for approval with the app stores— Apple takes up to 16 days to approve.

 

here’s the info–

1) App Name –
“Diet & Workouts by BuffMother”
2) App Icon Name – “BuffMother”
3) App Description –

The official app of Michelle Berger, known worldwide as “BuffMother”.  As a Mother of 4, including twins via c-section, BuffMother is truly Living proof that you can be buff and beautiful no matter what obstacles stand in your way. Her story and unique training system on www.BuffMother.com has inspired thousands to take action towards their personal fitness goals. Besides being a fitness model Michelle is a hormone optimization expert, personal trainer, author, speaker and actress.Features include:

  • 28 Day video workout program by BuffMother including extra emphasis on abs and booty.
    Work with basic exercises; easy to perform in the comfort of our own home and results showing after 4 weeks. Michelle shares a workout routine that allows you to regain your youthful shape, endurance and healthy tone in as little as 11 mins a day!
  • App Nutrition – Follow a suggested diet system, food lists and food timing information is included.
  • Updates- This app is designed to evolve though regular updates. So stay stay connected and Michelle will continue to bring you new workouts and nutrition advice.
  • Workout log – Easily keep track of the workouts you do day to day with a log built right within the app.
  • Gym cam – Awesome transformation! Take pictures and save them. Show me your progress by emailing them to me.
  • App gallery – Be the first to see Victoria’s newest photo shoots as they are released along with app exclusive only photo’s.
  • Quick links-  to Social media and other helpful BuffMother sites- including www.TeamBuffMother.com a private women’s only social website

Nitetime for me now, see you on the healthy side tomorrow!

Love,

Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

“Get Buff”- Day 22

“Get Buff”- Day 22

It’s our 4th and FINAL week of the contest!! BE SURE to kick it in!!!

~ LET’s Be RELENTLESS!!!

Workout:

DAY #22
“1 minute Intervals”
20 mins total: (7 hard mins )
3 min. warm up
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
4min. cool down

Some EXTRAs you can add today are- sprint drills and walking lunges AFTER your intervals-

Drills/Plyo/Intervals/Cardio:

Today’s Diet Focus:

Up your veggie intake- especially GREEN VEGGIES

Ideas:

The way I get 3 in a day is to start my day with a GREEN, focus on eating greens for my “snacks” and having greens with dinner.

Greens are so good for your digestion, your body’s acidic balance, for nutrition, for energy, etc…. My favorite Greens lately are: Cucumbers, Peppers, Green Beans, Radishes, Asparagus, Brussels Sprouts

Others I eat quite often include: Stir fry veggies, Spinach, Romaine Lettuce, Green and Red Cabbage and Spaghetti Squash

Get after those greens~

They are SO good for you and REALLY help lean you up!!! YUMMY!!!

Greens list

Here is a HUGE list of what I consider GREENS-

  • Alfalfa Sprouts
  • Artichoke Hearts
  • Arugula
  • Asparagus
  • Bamboo Shoots
  • Bean Sprouts
  • Beet Greens
  • Bock Choy
  • Broccoli
  • Brussels Sprouts
  • Cabbage
  • Cauliflower
  • Celery
  • Celery Root
  • Chard
  • Chicory
  • Chives
  • Cilantro
  • Collard Greens
  • Cucumber
  • Dandelion Greens
  • Eggplant
  • Endive
  • Escarole
  • Fennel
  • Green Beans
  • Hearts of Palm
  • Jicama
  • Kale
  • Kohlrabi
  • Leeks
  • Lettuce
  • Mache
  • Millie lettuce
  • Mushrooms
  • Mustard Greens
  • Okra
  • Onion
  • Parsley
  • Peppers (any color)
  • Romain Lettuce
  • Radicchio
  • Radishes
  • Sauerkraut
  • Scallions
  • Snow Pea Pods
  • Sorrel
  • Spaghetti Squash
  • Spinach
  • String beans
  • Tomatoes
  • Water Chestnuts
  • Wax beans
  • Yellow Squash
  • Zucchini

 

Hope that helps,

Michelle

 

 

“Get Buff”- Day 12

“Get Buff”- Day 12

Workout:

 

DAY #12
“1 minute Intervals”
20 mins total: (7 hard mins )
3 min. warm up
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
4min. cool down

 

Today’s Diet Focus:

Up your veggie intake- especially GREEN VEGGIES

Ideas:

The way I get 3 in a day is to start my day with a GREEN, focus on eating greens for my “snacks” and having greens with dinner.

Greens are so good for your digestion, your body’s acidic balance, for nutrition, for energy, etc…. My favorite Greens lately are: Cucumbers, Peppers, Green Beans, Radishes, Asparagus, Brussels Sprouts

Others I eat quite often include: Stir fry veggies, Spinach, Romaine Lettuce, Green and Red Cabbage and Spaghetti Squash

Get after those greens~

They are SO good for you and REALLY help lean you up!!! YUMMY!!!

Greens list

Here is a HUGE list of what I consider GREENS-

  • Alfalfa Sprouts
  • Artichoke Hearts
  • Arugula
  • Asparagus
  • Bamboo Shoots
  • Bean Sprouts
  • Beet Greens
  • Bock Choy
  • Broccoli
  • Brussels Sprouts
  • Cabbage
  • Cauliflower
  • Celery
  • Celery Root
  • Chard
  • Chicory
  • Chives
  • Cilantro
  • Collard Greens
  • Cucumber
  • Dandelion Greens
  • Eggplant
  • Endive
  • Escarole
  • Fennel
  • Green Beans
  • Hearts of Palm
  • Jicama
  • Kale
  • Kohlrabi
  • Leeks
  • Lettuce
  • Mache
  • Millie lettuce
  • Mushrooms
  • Mustard Greens
  • Okra
  • Onion
  • Parsley
  • Peppers (any color)
  • Romain Lettuce
  • Radicchio
  • Radishes
  • Sauerkraut
  • Scallions
  • Snow Pea Pods
  • Sorrel
  • Spaghetti Squash
  • Spinach
  • String beans
  • Tomatoes
  • Water Chestnuts
  • Wax beans
  • Yellow Squash
  • Zucchini

 

Hope that helps,

Michelle

“Get Buff”- Day 2

“30 days to “GET Buff”- Day 2

HEY!! it’s day two~ Just wanted to remind you to be sure to take your starting STATS and pictures if you have not already.

Remember there are….

4 Simple steps to enter and WIN:

1. Take your starting stats (pictures optional)

2. Participate at least 3 times during the duration of the Challenge with a blog entry, workout proof picture, a “SHARE” or even a measly “like”, lol!

3. After the 30 days, Take your ending stats

4. Submit your entry to michelle@buffmother.com by November 5th- Entry= starting stats, final stats, a written paragraph sharing your thought about the contest, and at least photo of yourself.

 

So for #1- STATS and Optional Pictures need to get done ASAP!

Please be sure to  take these standard 5 measurements:

  1. WEIGHT*:
  2. Bust:
  3. Waist:
  4. Hips:
  5. Thigh:

*Ladies be sure to note your CYCLE DAY also!!!  It makes a BIG difference!

These are all I will require- BUT MORE IS BETTER!!  Here’s a link about how to take more stats and your pictures:  http://youtu.be/8cv_kuE8umw

Day #2 Workout:

DAY #2
“1 minute Intervals”
20 mins total: (7 hard mins )
3 min. warm up
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
4min. cool down

 

Today’s Diet Focus:

Up your veggie intake- especially GREEN VEGGIES

Ideas:

The way I get 3 in a day is to start my day with a GREEN, focus on eating greens for my “snacks” and having greens with dinner.

Greens are so good for your digestion, your body’s acidic balance, for nutrition, for energy, etc….
My favorite Greens lately are:
Cucumbers,
Peppers,
Green Beans,
Radishes,
Asparagus,
Brussels Sprouts

Others I eat quite often include:
Stir fry veggies,
Spinach,
Romaine Lettuce,
Green and Red Cabbage
and Spaghetti Squash

Get after those greens~

They are SO good for you and REALLY help lean you up!!!
YUMMY!!!

Let’s keep the MOJO! ~ Michelle

28 Days of Christmas: Day 4

Good Morning!! It’s Day 4 and another scheduled day OFF for  workouts.  Tomorrow will be another LEG workout!!  PLEASE KEEP THAT IN MIND…what you eat today and do today will affect how effective your leg workout will be.  Make sure you eat good nutrients including good carbs to fuel  your body to lift powerfully tomorrow!!  NUTRITION is very key if you want to have effective workouts.

Let’s have a quick review of our start to the 28 days of XMAS~

Day 1- LEGS/ABS; Day 2- Uppper Body/ABS and INTERVALS; Day 3- OFF

Day 4- OFF (AGAIN?)

…Now let’s have a little “chat” about this extra day off.  I am at a point in my fitness to where 1 day off in a row is plenty for me to recover.  For example today I have good energy, I am not sore and I am chomping at the bit to do a workout.  I also know that I am very capable of working out 3 days in a row and will be fine to hit it hard until my next off day on Day 7 of our contest.  Basically what I am saying is that I will be working out today!  I don’t need the extra day off~ so I am going to go for a run.

You can feel free to do the same if you’d like…BUT know that if you are still  trying to recover from your day 1 & 2 workouts or if you don’t think you can handle 3 days of workouts in a row or if you simple don’t have the time, energy or desire to workout today, DON’t feel any pressure to workout!!  Working out more than the 4 days/week is “BONUS” and totally up to you.  I am confident that the 4 workouts/ week I’ve laid out for you will get you GRAND results and are DO-ABLE during this BUSY time of year!!!

What do you think??

 

I Challenge YOU to Eat 3 greens daily!!

Week #8 Mini Challenge- Eat 3 servings of greens each day!!

Eating GREENS takes effort and determination.

The way I get 3 in a day is to start my day with a GREEN, focus on eating greens for my “snacks” and having greens with dinner.

Greens are so good for your digestion, your body’s acidic balance, for nutrition, for energy, etc….
My favorite Greens lately are:
Cucumbers,
Peppers,
Green Beans,
Radishes,
Asparagus,
Brussels Sprouts

Others I eat quite often include:
Stir fry veggies,
Spinach,
Romaine Lettuce,
Green and Red Cabbage
and Spaghetti Squash

Get after those greens~

They are SO good for you and REALLY help lean you up!!!
YUMMY!!!

Please share with us some of your favorite GREENS with a comment below!!

Enjoy eating GREEN this week~ Michelle

P.S. Check out this post ~ Chef BuffMother! cooks some GREENS for you~(SSS week 06) READ MORE.. http://buffmother.com/?p=6781

"All Star" Lisa of TN

Lisa of TN

How Team BuffMother has impacted Lisa’s life:

I spent most of my 20’s yo yo dieting, trying the latest fads and gimmicks. In December 2004, I realized how out of control my weight had gotten, weighing in at 204lbs. I didn’t want to be fat anymore. I was depressed, had no self esteem, self conscious and hated the way I looked. So I embarked on a journey to change my life. I needed something long lasting this time. I began researching fitness and nutrition. I started changing my eating habits and exercising. I did very little weight training however, until I found Michelle and the Buffmother girls! I had always thought weight training was for guys and I didn’t want to get bulky. It changed my life. My goals and focus shifted and I ventured into a new journey, to be a BuffMother! I wouldn’t have made it this far without the inspiration and direction from Michelle and the Buffmother team. I lost a total of 76lbs and went from a size 18/20 to a 4/6. I am stronger, more confident and healthier than I have ever been. I am still a work in progress, but look forward to what the future holds! Thank you Michelle!

"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 www.BuffMother.com, 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:

http://lisastaudt.blogspot.com/

Please follow here and encourage her along!

Lisa and I at the Council Bluffs show Sept ’08

WATCH THIS!!

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!  Buffmother.com 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!

Paypal Purchases for International orders

E-book  Special- no shipping!

GET  all 3 of my e-books (“Hormonal Timing”, “After Baby ABS” and the “SuperSTAR Success Journal”) for the low price of just $29.95. **That’s a savings of 39.90!!**

You can buy all 3 now here==>


Please note that the download info will be e-mailed to you by customerservice@buffmother.com ; please add address to your safe sender list.


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Book SPECIAL!! (printed versions)
“Hormonal Timing: Female Fitness Evolved” + a FREE  copy of “After Baby ABS”

$29.95  + international shipping ($16.95)





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BuffMother! Tanks-   BLACK or other colors!

black tank

$16.95 + international shipping ($15)


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FREE Trial!!* Hormonal Timing Pills- Just pay shipping ($16.95 international shipping)
HT Pills- 60day supply- Subscriber will be charged and shipped $49.90 (includes international shipping) every 60 days

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Our support TEAM- Private membership area for TEAM BUFFMOTHER- the Rally Room

40 Days to Fit ~ Day 32 ~ Sweet 16!

Hey Ya!!

I just realized it’s 8 days until the end of my “40 days to FIT!!” and Just 8 days until my “SWEET 16 Wedding anniversary”~ whoohoo!! I can hardly believe that it’s been that long! We don’t have any plans yet, but I need to get a sitter set up so that we can at least go out to eat!

I got a lot done yesterday and am very excited about all of it:
Wal-mart- shopped first thing in the am!
Posted my Omaha- Complete Nutrition POSTER 🙂
Got NEW tires on my Van! Thanks to my DH!! != BIG driving DIFFERENCE!
Got a ton done online and on my new “site”…I’ll tell you more about that in a bit!
Did a fun little trampolene workout- bounced mostly on my back- great for abs!
Spent some good time with the kiddos reading books and talking with them
Got in a good nights sleep despite the thunder storms

Then this morning I got set up on SKYPE! cool tool!!

Wicked storms have been rocking our area for all morning long…but once they stop the rest of the day and weekend are supposed to be GREAT! My plan is to get to the gym and have an amazing LEG workout after lunch! Hope you have a great one too!!

Let’s enjoy the day!!
-Michelle