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Customized and Personal Group online training!! Starts April 24th

We are halfway done with our first “3 Months Max Results Training Group”.  The 16 ladies who started in February have had huge success!!! Weight and inches are falling off and everyone is more fit now than they were 6 weeks ago, it’s very inspiring!!

That’s why I want to do it again!! Please join me!  We are doing this as a SMALL ladies only group, I need about 10-15 committed ladies who want to work with me to become your best!  We will start April 24th.  Purchase ASAP spots will go fast! Group closes April 17th.
http://buffmother.com/product/3monthtraining/

Members will get 3 months of in depth training that uses ALL of the resourced I have on hand: books, ebooks, success journals, workout calendars, customized diet recommendations, extensive training programs customized to each person, phone coaching, texting, email support, video coaching, group support, etc…  This program is worth at least $1000!!  But, the Cost is only $300 total. And I’ve even split up the payments to make it easier for you: $75 initially, $75 2 weeks later, then $75 for the remaining 2 months. I am pulling out all the stops to get you results!

If you have questions feel free to message me or email me at buffmother@gmail.com.  You can also text or give me quick phone call to answer questions 479-531-4324.

Thanks so much!!

-Michelle Berger

Monday = List Day

Time for me to make a list for the week! I have got to get focused and a LIST will help~

MONDAY is “To do” day:
To Do- planning
To Do household chores-  house is a mess from the weekend- goal is vacuum every room today!
To Do- Work- send shirts, e-mails, client catch-up
To Do- Workout- back, shoulders, biceps, abs and hold off on cardio till tomorrow- my sciatic is a bit flared, better safe than sorry.

Tuesday is “To buy” day:
To buy backpack bag for promo pack
To buy Food- crock pot stuff
To buy Birthday presents for Gracie (Dec. 14th)
To buy X-mas presents

Wednesday is “Wants” day:
Want to read a good book- “When Heaven Invades Earth”
Want to have lunch with my Hubby!
Want to work on webiste- I need to update the SSS coaching area and get DVD’s for sale
Want to work on “sales” day- need to get e-books on kindle, I-book, and other readers like nook

Thurs= training thursday:
Train on video
Train on phone with clients
Train girls- Dance class for them
Train with the Gunner for Football! and Baseball! and Speed!

Friday = FAMILY Friday:
Family Hike on the trail
Family Movie night
Family FOOD!!  what would be good? STEAK! or PIZZA!
 

“Finish STRONG!”- 26 days left until 2011!!

 I’m curious who was your “HEALTHY HERO” in life??

Did your parents show you how to eat well and workout?  or was it a teacher, coach, friend, co-worker, trainer, etc…??

I don’t have just one here when it comes to health:

  • My Mother taught me about making good meals for my family and taught me to limit sweets. 
  • One of my middle school teaches was fit : I heard she ran 2 miles everyday….that sounded INSANE to me!
  • My Hubby was my weight room coach in HS and he taught me a ton about lifting, proper form, sets, pushing the limits, etc…
  • Professors and coaches in college though they were not actual examples I’d want to emulate,  they were good knowledge sources.   
  • The owner of the gym where I had my first personal training job also taught me a ton about how to train clients
  • Bill Phillips- taught me that Success Stories were inspirational and that lifting works!
  • The ladies of Team BuffMother show me daily that being a GREAT role model as a woman is possible and that we can change the world by being Healthy HEROs in our every day life!!

Let’s each strive to be a “Healthy Hero”!! Let’s create a Healthy Legacy!!

Your Legacy starts by the choice you make NOW– FINISH 2010 STRONG!!  

I will have an AWESOME LEGACY!!
-Michelle
www.BuffMother.com

“All-Star!” KQ Smith of SC and CT

“All-Star!” KQ Smith

Well Where do I begin… I had the pleasure of meeting KQ  over 5 years ago via www.buffmother.com.  She’s been a member of  TEAM BuffMother~ almost since we began!
KQ is one wonderful, motivated, fun, excitable lady!!   We got to “meet” in person a little over a year ago and I knew then that this lady was truly destined for big BEAUTIFUL things in her future-and FYI- she is Strikingly Beautiful herself!!  Over the years, KQ has been on a journey…one filled with a few potholes here and there, but the one constant in her life has been her commitment to become her BEST!  and to surround herself with the BEST!   KQ is truly an “All-Star”.  Please follow her as she preps for the next stop in her journey.  the Fitness America Pageant in SC on Aug 14th!! She will be rocking the stage for SURE!  I love this lady!

Kenisha and Michelle Berger in LA Dec 2008

Connect with KQ:

Follow her BlogSpot:  http://kqfitness.blogspot.com/

Friend her on FB: http://www.facebook.com/profile.php?id=1346161964


KQ and Michelle Berger other TEAM BUFFMOTHER members on the set in LA Dec 2008

I’m a 33yr old mother of 1, I work 2 jobs, I have a LIFE and I STILL GET IT IN!! I work hard, I play hard & I train EVEN HARDER!!! I make NO EXCUSES and I’m not holding anything back . . NOW IS MY TIME TO LIVE MY DREAM!!!

~~~~~~~

A DREAM COME TRUE~!  KQ Competed at the Fitness America (Atlantic) in April of 2010!!

Her first show~ She is GORGEOUS!!

~~~~~~10 week www.BuffMother.com SSS contest results (Fall of 2009)~~~~~~~

Name: KQ Smith
Number of children and ages:
Age: 32

Why did you enter the SSS contest by BuffMother?
I entered b/c I am a BUFFMOTHER at heart and I wanted to use this competition to help me get back on track and continue working towards my goal which is competing in my first competition along with moving towards my goal of doing fitness modeling. This challenge has really helped me get myself refocused and I was able to start a Bootcamp at home and really get my personal training going.

What tactics did you use to stay focused and engaged for the entire 70 days?
I decided I was a winner and I was tired of complaining about my weight gain and I knew I had the ability to lose the weight and get myself jump started again. I have just really been taking this time as a reevaluation period and it has been WELL WORTH IT. I also used my boyfriend as a motivation. He believes in me completely and has stayed on me hardcore when it came to some of my bad habits like my snacking. I also used his desire to get back in shape to help me to b/c I have to keep myself on track if I’m going to help him get on track. I also refocused on hormonal timing again and getting paying close attention to my cycle and weight gain. How do you feel about your success? I am truly excited and overjoyed about my success. At one point I thought I had really fallen off the wagon and I was so hard on myself about getting back on but this challenged allowed me to focus and obtain my goals.


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

During the 70 days I experienced some great highs and some terrible lows by having crazy weight gains every now and then. I struggled with my issues that I call “drive-by snacking”. It’s not that I eat bad I tend to pop in the kitchen and grab some nuts, a piece of this, a piece of that and that all adds up unfortunately. I have also been traveling a lot during these last 70days and I have really worked hard at staying focused and on track by running and doing my workouts at the house, hotel or any gym I could find.
What would you like to tell the world about BuffMother ?
You already know I am a BUFFMOTHER thru and thru and I will preach it from the roof top. As I stated earlier I have really refocused myself on hormonal timing again. So much so that I know what CD day it is just by how I feel without even looking at the calendar. That is one of the best parts about this challenge which is KNOWING YOURSELF mentally & physically!!! That has to be one of the best parts of Buffmother besides creating the bonds with the other ladies who are going thru the same things as you are. Another great thing is the challenges b/c it forces you to have a starting point and to track your numbers that way you are able to see your success first hand b/c sometimes without the numbers and pictures we would drive ourselves nuts thinking we’re not getting anywhere and that’s exactly what I had been doing in the past. Most of all I will tell the world that I LOVE BUFFMOTHER AND I LOVE MICHELLE for bringing it to us!!

STATS  beginning vs. after 10 weeks

Today’s Date:____9/14/09 11/21/09 ____ height:___5’10 still 5’10___ weight:__165 158_ age:___32 still 32___
Today’s cycle day-

Please list the following measurements:
Bust (around breasts the biggest part): 34 33.5
Chest- relaxed (just under armpits above breasts with arms down at your sides):33.5 33
Chest- flexed back and chest (just under armpits with arms down at your sides): accidently forgot this one in the beginning
Waist- relaxed (the smallest part): 27.5 26.5
Waist-sucked in (the smallest part): almost 27 26
Hips (the largest part of your butt): 38.5 37
Shoulders (around the outside of your shoulders with your arms at sides): 41 1/4 40
Biceps (relaxed at midpoint of upper arm): 11.5 11
Biceps (flexed at midpoint of upper arm): 12.5 12
Thigh-mid (about 8” above knee cap): 21 3/4 20.5
Thigh- upper (about 12” above knee cap): 24 rt=23, left=23.25
Calf (about 7” below knee joint): 15 15

Blast from the past -2005 TrueBodies interview(r.i.p True Bodies)

Michelle Berger
TrueBodies: Uncensored

May 2005

TB: What’s new and exciting in your world?
MB: I have just recently launched my website, BuffMother! And I have had an overwhelming response. I am working hard on writing my book BuffMother! And a Step by step guide on how to get buff after your baby. I am also launching my online personal training within the next month. I do all this in my spare time, mostly at night.

TB: Any role models?
MB: Yes. There are bits and pieces of so many people that I look up to. I just want to be successful in whatever I do. I really like Martha Stewart’s business savvy (despite her spending time in prison). She is such a great communicator and has such poise.

TB: What do you consider your best feature?
MB: I guess I would have to say my legs. I won “best legs” my senior year and they are better now than then!

TB: What do you think your fans would say is your best feature?
MB: My abs. FANS are always amazed that my abs looks so great for having 4 kids including twins by c-section. God performed a miracle to keep me from having stretch marks after all of that!!!

TB: Favorite diet food?
MB: Veggies

TB: Favorite Junk food?
MB: Popcorn with tons of butter!

TB: Favorite TV shows?
MB: I love King of Queens, the Dukes of Hazard, That 70’s show, Seinfield and of course Dora the Explorer and Barney.

TB: How long have you been into fitness? Not just as a competitor but
As a whole.
MB: I have been into athletics my whole life. I learned to lift weights when I was 16 and I fell in love with it then. I was really good at working out when a coach was forcing me, but it took me a long time to learn how to be consistent on my own. Finally over the past 2 years I have been very consistent and it is so rewarding!

TB: What are your thoughts on the current judging criteria in Figure?
MB: It is crazy. The judges want the girls to be almost as big as bodybuilders and have lost sight of what is a truly desirable figure. I am 5-7 and in my height class I would have to add at least 10 more pounds of muscle to go PRO. I am a big supporter of natural figure competitions and feel that I could do very well on an even playing field.

TB: What are your thoughts on the state of women’s bodybuilding today?
MB: I am not a big fan of women’s bodybuilding because of the rampant use of steroids and other drugs. It is not healthy and I don’t think it is beautiful.

TB: Name a pet peeve of yours?
MB: When people pre-judge others.

TB: What makes a person attractive?
MB: An outgoing personality that is confident and a nice smile.

TB: What is the most important characteristic in a person?
MB: It has to be their integrity. It is so important to be true and honest!

TB: What was your favorite subject in school?
MB: Up until I cared about sweating it was P.E. I loved experiencing all types of physical activities.

TB: What is the oddest question you’ve ever been asked?
MB: If I did body worship sessions? I thought it was a joke, but he was serious.

TB: What did you want to be when you were a child?
MS: I wanted to be a Denver Bronco wide receiver.

TB: Where do you see yourself in 5 years?
MB: I see myself as a fitness celebrity that has changed the way mothers look at fitness. I see myself as the head of the BuffMother! Fitness revolution!

TB: If you could be any animal, what would it be and why?
MB: I would be an eagle. So that I could fly!

TB: What do you hope people remember about you?
MB: That I am a normal person like anybody else and I have overcome a lot of obstacles in order to regain myself after having children. Anyone can do it if they are willing to work hard.

TB: What makes you cry?
MB: Seeing people hurt.

TB: What’s one thing you wish you could do?
MB: I wish I could take a nap.

TB: Who is the most interesting person you’ve ever met?
MB: My husband, he is so much like me that it is scary! When we first started dating. I was so interested in him because I had never met someone so much like me! Now that we’ve been married for almost 12 years sometimes I wish he wasn’t so much like me especially with our distaste for housework!

TB: What’s the best advice anyone’s ever given you?
MB: It must be “no pain, no gain” it is so true in all aspects of life.

TB: What is a typical day like?
MB: I get up when my alarm clock goes off (my 3 year old coming in an waking me up saying she wants oatmeal) I struggle to get out of bed and then make coffee and get her oatmeal. Then I get my twins up, change them, dress them, and feed them and my older son. Then we start getting ready to go to the gym which takes 30 min to get everyone’s shoes on, coats on, prepare the diaper bag, buckle everyone up, get all 4 kids a snack and a drink finally when we get there and It takes another 20 min to get everyone settled into the childcare and ritualistically bring my 3 year old potty and wash her hands, weigh her and then leave her screaming in the childcare. I spend about 1-2 hours working out depending on how much talking I do. Then I load up the kids and prepare myself for an unpleasant drive home because someone always screams the whole way home. Once we get home it is lunchtime. It is always a very messy meal and then it is naptime for the twins and my 3 year old. My 5 year old usually watches a movie and then I finally get to shower and work a little on housework, bills, answering e-mails Etc. When nap time is over I control chaos for another 4 hours until Daddy comes home and then we have supper put all the kids in bed by 8:00 so that we can go in our room and I can get work done on BuffMother! And I can get a chance to relax a little before bed. It is a very challenging life, but it is much better than it was 2 years ago when my twins were newborns! At least now I can get a full nights sleep.

TB: What is your favorite exercise and why?
MB: It has to be Bench. I love this lift. I am addicted to always trying to increase my max.

TB: What do you think of state of women’s fitness competitions?
MB: I wish there was some more athletic type of competitions so they were not left solely up to judges.

TB: How do you feel about the bodybuilding and fitness magazines swimsuit issues featuring “fitness models?”
MB: It is fine. Women who are proud of their bodies should be able to show them off without being criticized.

_

TB: What’s been your proudest achievement?
MB: Having 4 children in 5 years and winning 5 figure tiles!

TB: If you were going to be stranded on a deserted island, what would you
take in these four categories?
MB:
(a) Four movies -50 first dates, Fear, Legends of the Fall and Princess Bride
(b) Three musical discs -Alison Krauss, Kelly Clarkson, 3 doors down
(c) Two books -The Bible and a survival book
(d) One food -Beef Filet

TB: How important is a supportive environment to success in leading a Fitness lifestyle?
MB: It is very important. But, if you don’t have a supportive environment you can make one, by surrounding yourself with magazines, books, websites and a personal trainer or workout partner that supports your goals. Look for support and you will find it.

TB: What/Who is your support structure?
MB: My support is my husband mostly and of course myself. I have a mission to revolutionize the fitness world and if I don’t look the part no one will listen to me. So I have great internal motivation. Also, I never want to disappoint all the mothers who look up to me as their inspiration.

TB: What do you believe in that might surprise most people? (politics, science, conspiracy theory, etc)
MB: It may come as a surprise that I am a born again Christian. A lot of people think that Christians can’t wear a bikini or be sexy. I believe that God has made my body beautiful for a purpose and I need to use it to reach people for him through love. I see myself as light in the darkness and in order to reach the lost I must go where they are and be real.

TB: Do you believe life exists elsewhere in the universe?
MB: Just in heaven

TB: Anyone you would like to give a “Hey” to or say thanks or just make a public statement in general?
MB: I want to thank everyone who has ever believed in me and challenged me to step out of my comfort zone and go for it!

Another new bikini!! Target rocks!!

Another new bikini! and my bikini day #1~ It was the challenge for the week 6 in the SX70 contest, but I had a wacky week so I’ll double up this week with my minichallenges.

I’ve done great with my every day in May after the 2 days I missed- I haven’t missed anymore since.

Wed- Legs and chest with my little bro- this turned into a personal training session for him 🙂

Thurs- Bowled 3 games and 30 min upright bike
Friday- 11mins of ubike and floor work- abs/stretching a few lunges and leg lifts
Saturday- a killer leg workout!! hightlights included: 3 sets of 155×6 on Squats, 115# Deadsx12x1 set- this is my recent high- a couple months back I couldn’t dead at all due to my sciatic/back injury, and 170#leg extensions x10reps- I lifeded hared and heavy! BOOSTING Style!

Now I am just waiting for my food to digest and I am off to the gym for back, sh, bi, abs and some stair mill!!

Later babes!!

-Michelle

SuperStar Success 2009 ~ Finalist Kenisha S.

Name: Kenisha S
Number of children and ages (it’s okay if you have 0): 1
Age: 32

Today’s Date:____9/14/09 11/21/09 ____ height:___5’10 still 5’10___ weight:__165 158_ age:___32 still 32___
Today’s cycle day-

Please list the following measurements:
Bust (around breasts the biggest part): 34 33.5
Chest- relaxed (just under armpits above breasts with arms down at your sides):33.5 33
Chest- flexed back and chest (just under armpits with arms down at your sides): accidently forgot this one in the beginning
Waist- relaxed (the smallest part): 27.5 26.5
Waist-sucked in (the smallest part): almost 27 26
Hips (the largest part of your butt): 38.5 37
Shoulders (around the outside of your shoulders with your arms at sides): 41 1/4 40
Biceps (relaxed at midpoint of upper arm): 11.5 11
Biceps (flexed at midpoint of upper arm): 12.5 12
Thigh-mid (about 8” above knee cap): 21 3/4  20.5
Thigh- upper (about 12” above knee cap): 24 rt=23, left=23.25
Calf (about 7” below knee joint): 15 15

Why did you enter the SSS contest by BuffMother?
I entered b/c I am a BUFFMOTHER at heart and I wanted to use this competition to help me get back on track and continue working towards my goal which is competing in my first competition along with moving towards my goal of doing fitness modeling. This challenge has really helped me get myself refocused and I was able to start a Bootcamp at home and really get my personal training going.

What tactics did you use to stay focused and engaged for the entire 70 days?
I decided I was a winner and I was tired of complaining about my weight gain and I knew I had the ability to lose the weight and get myself jump started again. I have just really been taking this time as a reevaluation period and it has been WELL WORTH IT. I also used my boyfriend as a motivation. He believes in me completely and has stayed on me hardcore when it came to some of my bad habits like my snacking. I also used his desire to get back in shape to help me to b/c I have to keep myself on track if I’m going to help him get on track. I also refocused on hormonal timing again and getting paying close attention to my cycle and weight gain. How do you feel about your success? I am truly excited and overjoyed about my success. At one point I thought I had really fallen off the wagon and I was so hard on myself about getting back on but this challenged allowed me to focus and obtain my goals.


What obstacles did you have to overcome in order to attain your goals?
During the 70 days I experienced some great highs and some terrible lows by having crazy weight gains every now and then. I struggled with my issues that I call “drive-by snacking”. It’s not that I eat bad I tend to pop in the kitchen and grab some nuts, a piece of this, a piece of that and that all adds up unfortunately. I have also been traveling a lot during these last 70days and I have really worked hard at staying focused and on track by running and doing my workouts at the house, hotel or any gym I could find.
What would you like to tell the world about BuffMother ?
You already know I am a BUFFMOTHER thru and thru and I will preach it from the roof top. As I stated earlier I have really refocused myself on hormonal timing again. So much so that I know what CD day it is just by how I feel without even looking at the calendar. That is one of the best parts about this challenge which is KNOWING YOURSELF mentally & physically!!! That has to be one of the best parts of Buffmother besides creating the bonds with the other ladies who are going thru the same things as you are. Another great thing is the challenges b/c it forces you to have a starting point and to track your numbers that way you are able to see your success first hand b/c sometimes without the numbers and pictures we would drive ourselves nuts thinking we’re not getting anywhere and that’s exactly what I had been doing in the past. Most of all I will tell the world that I LOVE BUFFMOTHER AND I LOVE MICHELLE for bringing it to us!!

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!

$124.95*

*
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

$124.95*
* includes subscription for continued access content ($59.95/3months)

online video coaching

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

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)

 

Online
Training Video
Coaching By BuffMother!

SuperSTARSuccess
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

$124.95*

ebook ht

ebook abs
Includes
these 3 FREE BONUSES:



$124.95*

*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
    year.
  • 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 www.blog.buffmother.com and through our community site TheRallyRoom.com

 

MORE INFO- Online Training
Programs by BuffMother!

HI!!
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 www.buffmother.com)
…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; www.buffmother.com/videocoaching

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

www.BuffMother.com
michelle@buffmother.com

Alaska?

www.BuffMother.com

Alaska?…do any of you dream of living in Alaska?  I do…but only during the warmer months, lol!   I think it would be so beautiful and so quiet to have a vacation home/hunting cabin up there.  And actually some parts aren’t even as cold as where I lived in MN during my HS and College years, so the winter might not be tooooooo bad, lol!   I see Alaska as one of the last “untamed” regions of the USA.  It is wild and full of WILD animals, wild people who just want to be FREE and wild landscapes that are just waiting for man to discover!

Yesterday, the kids started VBS in the morning for this week…it is so GREAT- they LOVE it and I love it too!  So I got a ton done for work yesterday and got to the gym around four for my workout:
warm up r-bike 9min33 sec
chest press 3 sets
Ab machine 2 sets
chest flys 3 sets
tricep machine 3 sets

ran on treddy for a total of 27 mins and 3.8 miles~ so it was a good one!

Today’s plan is to work hard this am on some personal training plans and then lift with my legs this afternoon.
It is c-day 17 here and I’ve felt great the past 2 days.

Have a dreamy day!
-Michelle

LEG Day!! KILLLER!!


Okay~ I have not done legs in about a week…or longer! That seems like forever to me 🙂

I slept great last night and hopefully made up for my staying up all night in LA….
Yesterday was a major recuperation day and I managed to run but it was so so HOT- I couldn’t run as far or as long as I wanted, from now on I need to get my runs done earlier, later or on the treddy at the gym 😛

One really fun thing is that I have a new personal training client—MY DH!!
We wrote up a plan for his diet and workouts on Sunday and he’s been following it to a T! I am very excited for him…I guess I should tell you all that he is in rather good shape already, just the stress of working, missing workouts, lack of having a “PLAN” and lack of eating correctly have kept him from being elite in the past. BUT his focus right now is amazing and that makes me very proud.

Here is my KILLER leg workout:

Warm up- tanning
Sissy Squats (ss)-25reps low squeeze butt
Squats:
45×15
95deepx10
135×10
145×10
155×6
165×4!! I almost didn’t make it- I had no spotter 🙁
135×8

Dead lifts (romainian)
135x10x3
ss-25#x25
ss-25#x15

Russian Squat machine (angled forward)
+50×10
+70×10
+90×10

Paired with seated calves
45x15x2
80x10x2

Smith Lunges
90x10x2

Walking lunges
55#on backx 35 stepsx2

Knee extensions paired with leg curls
115×10
135×10
155x6x2
Leg curls
80×10
90×10
100×6

That was plenty!
-Michelle