Archives

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

Interview by Monica Cotturone

Hi Michelle!

…here are few questions for you:

1-            Tell me a little bit about yourself before HT and BuffMother.com

Well, I could really get LONG here…but I know you’ve read my story on my website and in my book.  The main message that I want to get across is that I was just an average girl/woman who needed some encouragement and a mission for my life.  I married young to a wonderful man who believed in my potential way more than I did myself.  He pushed me to strive for more in life and to go after my dreams.  It took time…but 10 years into our marriage after having 4 kids in 4 years (including twins) all the encouragement that he instilled in me combined with GOD revealing my true mission lit a fire in me that has pushed me to strive for and attain dreams I once thought impossible.  Before HT and BuffMother! I was a different person…I was weak (mentally and physically), scared, un-motivated, fickle, moody, unhappy and physically a mess.  I was like a puzzle that hadn’t been even taken out of the box yet.  And NOW I feel like I have just a handful of pieces left to put into place until my full beauty is revealed!

2-            What are your fitness and nutritional credentials?

I have always had an interest in fitness.  As a youth I was very active and enjoyed playing most anything.  I first struggled with my weight as a teenager which prompted my interest to learn about nutrition, strength training and all other aspects of fitness.  I went on to study exercise science, nutrition and coaching for 4 years in College. I am a certified personal trainer and member of the ACSM (American College of Sports Medicine).

3-            How did having four children in such a short time period effect you physically, mentally and emotionally?

It basically devastated me.  My body was in a very weak and depleted state, and so was my mind.  I had NO TIME for myself.  I didn’t even know who I was anymore.  I always joke that I think I blacked out for a couple years in there~ I was SO broken down and VERY unhappy.

4-            What was the turning point in your life that made you want to start creating Hormonal Timing and the Rally Room

The turning point for me was the day I looked in the mirror when my twins were 4 months old and I looked like I had just given birth.  I was so SAD!  What others had told me about my body being lost forever looked like a reality.  I remember that making me so mad! And asking myself “WHY couldn’t I look good again?”;  “Is it a proven scientific fact that after pregnancy our body looses it’s potential to be beautiful again?”  ….After all it’s simply MUSCLE  and bone structure that gives shape to our bodies? That’s when I got very determined to SHOW the women of the world that with discipline and the right fitness program having kids doesn’t mean you have to look like “Old Mother Hubbard”!  So that’s when I started to regain my hope, I started to BELIEVE that I could attain my best body ever~ even after 4 kids in 4 short years including twins via c-section.  I set out to be the living proof that you can be BUFF and BEAUTIFUL after Babies.  That’s the moment I dove into researching training methods and diets.  I dove into the science behind how hormones affect a woman before, during and after pregnancy.  I went on to transform my body in the next 9 months into a NATIONAL level figure competitor!  AND I was on fire to share the information I found with every woman in the world!!!  During that time I started by training clients in the gym, then in Jan of 2005 I made my website www.buffmother.com so that I could reach women all over the world with my rally cry “You can be Buff and beautiful after having children, I am living Proof!!”  A few months later, started a yahoo group that quickly grew to 2000 members.   From there I became a highly successful online personal trainer and then in March of 2006 we opened the Rally Room.  The mission of the Rally Room is simply to provide the most positive atmosphere in an online support team, where every member’s goal is simply to encourage, help and love other women who want to be their best.

5-            What do you say to mom’s who think they “just don’t have the time” or they’ll never be able to reach their goals?

NO one has the time…you have to make the time.  And Excuses are abundant for everyone…YOU need to decide to stop using them!  NO EXCUSES!!

6-            What’s a typical day like for you?

This question makes me laugh for a couple of reasons:

#1- my life now is a DREAM compared to 1, 2, 3, 4, 5 or 6 years ago!  #2- there is no typical day in my life…every day seems to be different.  I get in certain “patterns” for a month or 2 sometimes, but there is never a true ROUTINE in my life.  I am not a creature of habit, routine or addiction…I am a free spirit who is very hard to predict or control, lol!  A typical day in my life is very average,

I work for several hours daily doing things like: operational business duties, writing e-mails, organizing, writing blogs/articles, website maintenance, conference calls, business meetings, etc…,

I workout for about an hour 5-6 days a week..I feel at this point it is part of my JOB and it is VERY important to me to lead by example in my fitness life

I do “housewife duties”: cook, clean, laundry

I run errands, bring my kids places, go shopping, etc

I am a wife to my husband and a mother to my children

I also spend time daily in spiritual time, my relationship with Jesus Christ is very important to keeping me centered and focused on my true mission: to HELP women and to be a LIGHT in the darkness.

I enjoy down time also: lately I’ve spent that time watching movies, tv or MMA fighting

7-            What do you hope to accomplish through Buffmother.com?

It is my goal to revolutionize the women’s fitness industry.  I want women to know that they are special and need to consider their uniqueness of having a Hormonal cycle when trying to attain great health and fitness.  I know it is my God ordained mission to HELP women attain their best bodies, lives and legacies.  The women of the world need to have HOPE that they CAN be successful and Believe that their actions are important not only now but forever!  I feel that what I’ve taught my clients through my books and rally room is that WE hold the key to REVOLUTINIZING the world and I want to encourage women to USE that key to unlock their potential and the potential of those around them!!

8-         If you could tell women only one thing to help them reach their goals what would it be?

It would be to BELIEVE that you are capable of attaining your dreams.  Believe that God made you for a purpose and has given you passion to accomplish that purpose.  So go for it and NEVER give UP!! Just BELIEVE!!!!

Thank you SO MUCH for taking the time out of your busy schedule to answer a few questions for me Michelle! You are such a blessing! – Monica

SX70- Phase 1 leg day example

Leg muscles are the biggest strongest muscles of our body and in order to have a great metabolism you must not neglect lifting with these potential “fat furnaces”. The vast majority of women don’t realize how strong and powerful their legs can be without getting bulky.

I understand that most women have a fear of lifting with their legs because they often carry a higher amount of fat in their legs and therefore fear adding bulk to their lower half through strength training. As women we don’t have the levels of testosterone necessary to build big bulky muscles!

So don’t think that if you lift with your legs you will make them significantly bigger. Initially a small amount of muscle growth will occur and before you start loose your fat on top  and inside of this muscle, you may notice a slight size increase, but this is temporary. You will soon notice how your legs gain new shape, firmness and a leaner appearance. All of which is caused by these muscles becoming more active and therefore burning more fat!

LEG DAY…ARE you READY!?!
…I am buffing so I will do 3 sets of 10 of each exercise.
Here is what my workout log looks like filled out~

Below that I’ll detail it for you:

Leg Day

10 min
Warm up
r-bike
stretch

#1
Squats 3×10(buffing); 3×6 (boosting)
45×10
55×10
65×10

abs between sets of squats
2sets
crunches
15
15

#2
Dead Lifts 3×10(buffing); 3×6 (boosting)
55×10
55×10
55×10

abs
between sets of dead lifts
2sets
knee ups
25
15

#3
Leg Extensions 3×10(buffing); 3×6 (boosting)
135×10
155×10
155×10

abs
between sets of leg extensions
2sets
on ball
15
15

#4
Leg Curls 3×10(buffing); 3×6 (boosting)
75×10
85×10
85×10

abs
between sets of leg curls
2sets
cats
5-5sec
5-5sec

BURN OUT!
Walking Lunges
lbs.
15#Db’s x 2×30 steps
15#Db’s x 2×30 steps

If the above looks like it’s written in a foreign language to you…

here is a SUPER DETAILED view of the workout from START to FINISH:
Start with a warm up~ I like to do 10 min of the Recumbent bike(r-bike).

EXERCISE #1- Then I head over to where I am going to do my first exercise.
SQUATS: I start by doing a warm up set that I don’t count as a real set. No Weight x20 reps and then stretch and maybe do a few more- It’s always good to be “lubed up”.

I have just recovered from a bad back injury so I am being VERY careful to ease slowly back into squatting and many other leg exercises.

It’ll take me a few months to get back to lifting the weights I was prior to injury. Slow and Steady weight increases are the smartest way to lift.
· Set 1 of squats: 45# on my upper back x 10 reps…then move right into doing my abs
· Set 1 of ABS: The ABS exercises are up to you~ I’ll do crunches first: 15 reps slow and controlled….then go right back to squats.
Remember “I am buffing”, so I want little rest between sets and I want to keep my heart rate up.
· Set 2 of Squats: 55# on my upper back x 10 reps
· Set 2 of ABS: 15 crunches
· Set 3 of Squats: I feel good so I think I’ll ad another 10 pounds, 65×10

EXERCISE #2 – Dead Lifts: I like doing this with a slight bend in my knees lowering the weight slowly while keeping the curve in my lower back—all the movement in my hips.
· Set 1 of Dead lifts: 55# held with one hand over, one hand under x10 reps
· Set 1 of ABS: Knee ups x25 reps
· Set 2 of Dead lifts: 55# held with one hand over, one hand under (alternate which hands from previous set) x10 reps
· Set 2 of ABS: knee upsx15 reps
· Set 3 of DL’s: 55#x10

EXERCISE #3 – Leg Extensions- An important tip for women when doing these are to keep your feet flexed up and toes pointed slightly out…if you don’t have access to this machine you can do stationary lunges here instead.
· Set 1 of Leg Extensions: 135×10
· Set 1 of ABS: Full crunches on the ball x15 reps
· Set 2 of Leg Extensions: 135×10
· Set 2 of ABS: on ball x15
· Set 3 of Leg Extensions: 135×10

Exercise #4 – Leg Curls…if you don’t have this equipment you can do leg curls with a Ball
· Set 1 of Leg curls: 75×10
· Set 1 of ABS: CATS arch up for 5 secs hold…repeat 5 times
· Set 2 of Leg Curls: 85×10
· Set 2 of ABS: CATS 5-5sec
· Set 3 of Leg Curls: 85×10

BURN OUT EXERCISE! – Walking lunges holding dumbbells
· Set 1 of Walking Lunges: 15#DB’sx30 steps (15 each leg)
· REST for about 1-2 min…do some stretching
· Set 2 Walking Lunges: 15’sx15 (same as set 1, just written shorthand)

Then I am done….most leg days I don’t do any extra cardio or intervals. Leg workouts burn a ton of calories and use a ton of energy…to add Cardio on top of the workout unless I am in GREAT shape often makes me too tired to function the rest of the day.

1 of 10 and 1 of 8 DONE!

www.BuffMother.com

HI Ya!!
Well today was the first day of my B-day challenge and the tally is now 1of 10 weight workouts and 1 of 8 runs DONE!

I really, really value my ability to run…When I was younger I took for granted the ability I had for running, I used to profess to anyone who’d listen my HATRED for running.  I would say over and over again that the only reason I only ran was because I was good at it….I didn’t value it until it was taken away from me.

It was about 11 years ago when running became VALUABLE to me.  I got injured and I didn’t know if I’d ever be able to run again.  I couldn’t run with out extreme pain…we tried everything to rehab it, I had MRI’s done, cortisone shots, etc….but within about 6 months it got so bad that I was walking with a limp and in constant pain.  Finally I had surgery (a scope) to see what was wrong and to hopefully clean out some debris that was causing the pain.  The surgery showed I had chondromalacia on my Tibia (which is basically degeneration on the head of my shin bone on the outer side of my knee).  It was something that caused my knee to ache 24/7 and the doctor basically said I would never be able to run much if any in  the future.  And  I didn’t run for several years.   But through supplementation, strength training and being very careful with my knee I have been able to run more over the past 3 years than the previous 9 combined!!  In my opinion God performed a miracle and all the suffering I went through was to teach me to VALUE the gifts God has given me.

So today on my run I thought about my running~ I really do enjoy it now!  I REALLY value it~ running is the BEST way for me to lean up and it is on of the purest forms of exercise on earth!  I had a great run today, but MAN was did I get HOT!!  Summer is here and I am going to have to get out for my runs a lot earlier or a lot later :)

For my weight workout I did an at home chest workout with some abs, triceps and biceps and 2 sets of squats with the 45# bar on my back.

I’ve gotta go shower now and get to bed, have sweet dreams!!
Your fleet of foot friend,
Michelle

Beginner workout routines!!

Beginner workout routines!!!

These sample workouts is a great way to get started with lifting for your upper body. All you need is a set of dumbells 8 to 10 pounds should be fine for strarters, but know that you will gain strength quickly :woohoo:

Beginner Upper body circuit workout:

Circuit- do the following exercises in the sequence listed for upper and repeat the circuit 3 times.

1. Push ups on knees or wall push ups
3 sets to failure
2. Rows- bent over with dumbells or gallon jugs
3 sets of 10 reps
3. Chair dips- knees bent
3 sets to failure
4. Military Shoulder Press- push weight above your head
3 sets of 10 reps
5. Bicep Curl
3 sets of 10 reps
6..Tricp extension
3 sets of 10 reps
7. Abs- knee ups or crunches
3 sets of 15
8. Lateral Raises
3 sets of 10 reps

See this clip

Optimally you should complete this workout 1-2 times a week alternating it with a lower body strength training workout- here is a sample one of those:

LOWER BODY Circuit:
1. Squats
3 sets x15 reps
2. Calf raises
3×10
3. Stationary lunges
3X10
4. crunches
3×15
5. Dead Lifts- romainian
3×15
6. Laying side leg lifts
3×15
4. Abs- knee ups
3×15

now GET BUFF!!
-BuffMother