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13th Bday for my twins~

13th Bday for my twins~

HI ya!!

Today….

Had lunch with my Birthday girl DD Tia and then after-school I need to pick my other  Birthday girl Layla up for a date to go to Subway.

In between, I took this short video for you with some tips and advice for our current challenge! REMEMBER~ This week I have prizes for whoever posts the most public #nobread photos, thoughts, extra info about reasons to cut bread out of your diet, etc…. To win simply #nobread and tag me in your posts @buffmother on IG and @Michelle Berger on Facebook to be sure I see it!

Winner gets a FREE bottle Seraglow https://www.kfmbrands.com/seraglow/of and a tub of BCAA’s https://www.hightpro.com/products/active-bcaa-regen!!

I had an awesome workout yesterday!  changed things up for a super awesome buffing chest/triceps/abs and interval workout!!

Run 5 mins- 3min@6mph, 2 min@8mph
Chest superset #1~
Bowflex press/punch (could replace with cable machine) 10reps
Bowflex flys 10 reps
Bowflex overhead tri extensions 10reps
Bowflex ab crunch 15reps
on Bench Knee ups 20 reps

Repeat 3x’s

Run 5 mins- 1 min @6mph, 2 min@8mph, 1min@6mph, 1min@8mph

Chest superset #2~
Bench Press 10reps
Bench Tricep Dip 10reps
Ball Sit ups 20 reps

Repeat 4x’s

Run 5 mins- 1 min @6mph, 2 min@8mph, 1min@6mph, 1min@8mph
Chest superset #3~
Overhead Tricep Extensions 10reps
Close grip tricep press 10reps
Hip Ups (weighted) 15 reps
Pull overs 10reps

Repeat 3x’s

Run 6 mins- 1 min @6mph, 2 min@8mph, 1min@6mph, 2min@8mph

Gotta go get my leg workout done now!

Have a great Tuesday!

-Michelle

If you don’t do it…a puppy dies.

Saturday sleep in!!

HOLY COW…I woke up at 9:52 this morning! I was very tired!!

Last night I posted how I was tired and got some really funny responses to my plea:

 

“Is anyone else tired today– I have chest/triceps/abs and intervals to do– can you talk me into it please???”

 

~Do it or face the wrath of all of us who lift vicariously through you!

~Quitcher whinin’ and hit da gym already!

~Everyone wants to be a beast, until its time to do what beasts do. Get it done.

~Less talk and more work. Wuss! hehe

~Do it. Naked you will thank you.

**And…my favorite:

~If you don’t do it. A puppy dies.

So…

I did a chest/Tris/Abs workout

Skipped the intervals to save for today-

here’s how it went

Warm up on bike

3 sets push ups

15-10-15 with some butt up/pikes between and after

Bench

45×10

95×10

115x8x2sets

Incline flys

30’sx10x3sets

Bench dips

3 sets

Knee ups

hanging- 20, 25

on bench- 25

Tricep extensions/skull crushers

45#x10x3sets

DONE!

I’ll get in a run outside on my trail today- meaning HILLS. Gonna have some pre-workout (@GymAngel Energy Angel) now to get amped up for it! @GymAngel Energy Angel

 

Today is all about “Burning it down” here on the farm– it’s finally dry enough for a fire! And the twins have a BB game at 3   PLUS, we’ve got 3 football games to watch!

Have a great Saturday!

-Michelle

 

p.s. today’s the Final Day to enter the Gym Angel shirt and a bottle of SLIM angel (fat loss supplement) give away!!
Here’s how:
1- post a picture of your “gym” to your profile with the hash tag ‪#‎gymangel‬
2- tag the pic with Gym Angel and your gym (give them credit!!)
5 winners will be announced on later today!! (Jan10th!!)
Enter now and often!!
My gym is in my cozy home! No braving the elements to get there!! #gymangel
www.GymAngel.com

blacktank

The Key to your Motivation is to Encourage others!

www.BuffMother.com

LOVE YOU BUNCHES

Busier than ever!  How does that happen??? I love being busy, but seriously I need my Rally Room time!

Here’s our contest post for today~

I certainly am fired up for the FINISH of this contest. I realized last night that I’ve worked out EVERY DAY in April, and I’m not even trying to!! It’s been a good streak.  NOW I’m tempted to shoot for doing it ALL THE DAYS of APRIL?  I’ve successfully completed a couple challenges like this in past years (EVERY DAY IN MAY), so maybe I should just GO FOR IT?~!

Anyhow, as I said I am BUSY and BEHIND on so many projects it’s killing me! I hate feeling like I’m not living up to expectations (mostly MY EXPECTATIONS).  I need to have a very productive next 2 weeks!

Yesterday I ended up having lunch with my MIL and SIL, then had a dentist appt, then a chiro appt, then I had to buy stuff for my bunny, got home with some food for the kids, then got in my leg workout prior to heading out of town to the twins’ softball game.  Finally got home at 9:30 to do another round of “feedings” then finally  TUCK INs and then some alone time with the hubs.

I was EXHAUSTED and kinda in pain after the crazy day!  My teeth hurt, my legs hurt, and body hurt from my chiropractic adjustment– He really cranked on my back this time!

My leg workout was the first “real” one I’ve done since my neck went out 2 weeks ago- I’ve been focusing on learning how to place the bar in a bit of a better/lower position on my back during squatting. Even old dogs need to learn new tricks at times!!

Squats- 45×10, 95×10, 135x10x2sets Deads- 45×20, 95×15, 95×20– kept this kinda light just to be safe Knee Extensions- 5 sets of these- some singles and some together…pretty heavy LUNGES!!: between sets I did various varieties for well over 100 total- side lunges, box lunges, jumping lunges (HOLY HARD!), foward barbell lunges, low sliding side to side lunges

I also did some ABS in there…overall a good workout, expecting an even better one in a couple days!!

I’m on the attack again with another BUSY day in store!!

Got my TO Do list written and am planning to hammer it out before I have to go to town again today for an orthodontist appt and DATE with my DD in celebration of her ALL “A” report card!

My weight is back up a tish to 128, but very good considering it’s HORMONE TIME! Cycle day 24 today

I’m going to end this now in order to take some time to catch up with all the AMAZING BLOGS from my SWEET BUFFSISTERS here!! LOVE YOU BUNCHES

The Key to your Motivation is to Encourage others!

MY Reviews~ please add one :)~ Shine in 49: Day 20

HEY!! it’s the 20th day in our contest!!  Today’s workout is simple 20 mins of interval and ABS afterward- 30 mins total- QUICK, EASY and EFFECTIVE!!

Also, MY Dear Friends~
Could you please help me out by adding some customer reviews for my 2 books on AMAZON.com?

Thanks in advance!!!  YOU ROCK!!

just click the following links:

#1- Please Review “Hormonal Timing”

#2- Please Review “After Baby ABS!”


FYI- if you are curious here are some previous reviews on “Hormonal Timing”:

5.0 out of 5 stars LIKE NOTHING ELSE OUT THERE, July 18, 2009
By Gina M. Tavano “GinaMarie43” (Worcester)

Michelle is right on the money with her philosophy!! The HT book is easy to read & filled with all the information you need to transform yourself

5.0 out of 5 stars Finally – something that makes sense!, September 19, 2008
By Kim C. Putiyon (Colorado)

It’s about time that there’s a book that looks at the uniqueness of women’s bodies and works with them. The book is an easy read and makes so much sense. I was able to implement everything Michelle suggested and was so delighted to find immediate success. If you are looking for a way to lose weight, gain muscle and become a BuffMother, this is the book for you!

5.0 out of 5 stars Just what women need!, September 19, 2008
By D. Divino (Colorado)

Michelle Berger hit the nail on the head with this one. Her philosophy for women’s fitness is unlike anything else I’ve experienced. I’ve read a million books on building the woman’s body, but this actually WORKED! I’ve had 3 children, including twins. My body couldn’t get any worse so I applied Michelle’s plan. Within 6 weeks of applying her *prescription* I had made a VERY noticeable change in my body AND in my mind. I am continuing down this road and see VERY good things for my future in fitness!

5.0 out of 5 stars Don’t wait Ladies…Get his book NOW!!, March 31, 2008
By Julie Laughery(Califonia)

I’ve been part of Michelle’s BUFFMOTHER Rally Room for over two years now. It’s a place with an amazing positive force. I have applied much of what Michelle teaches into my workouts over the years and have seen some Great Results and I’m currently training with her personally and can’t wait to see how I can change even more!! I knew she was writing her book over the years and couldn’t wait for it to come out.
When it did, I was so impressed by the book that I bought 5 more as gifts for my daughters and girlfriends. To be able to understand and work with your hormones is SO valuable!! She has a way of writing that really helps you to understand the cycle and the reasons we feel the way we do at certain times of the month and then how to work with those times in our eating and workouts. Why not work WITH your Hormomes instead of Against them!! Also in the book she shares information to her Rallyroom, her supplements and how you can Build a Better Legacy for yourelf.

5.0 out of 5 stars Start leaving a legacy now!, January 22, 2008
By Buff inCO

Everything a woman needs to know about how to achieve a beautiful, buff body before and after babies! Packed full of information for women and how to understand and overcome self sabotage.

5.0 out of 5 stars Absolutely amazing!!, January 5, 2008
By Jessie Ano “Jessie” (Ewa beach, HI)

I’ve had the opportunity to work with Michelle and she is absolutely amazing. The information you will find here in her book is priceless!! I highly recommend this book to women who are interested in getting in shape and staying in shape!

5.0 out of 5 stars It’s about time!, January 5, 2008
By awarm33 “awarm33” (Michigan)

Easy read, fantastic information, revolutionary concept! Michelle hits it out of the park–It’s about time someone developed a concept that works WITH a woman’s body. I can’t wait to let my inner BUFFMOTHER out!!

5.0 out of 5 stars LOVED IT!!!, December 21, 2007
By J. Silverthorn (Califonia)

I have had the opportunity of training with Michelle in the past, and was amazed at my results!! This book is invaluable to women everywhere, as it contains ALL of the information she gives to her personal training clients (for $1200), yet it’s in the palm of your hand.
I would definitely recommend it to anyone out there who is ready and willing to challenge themselves in order to see the person inside of them they’ve always known was there, yet haven’t seen in a while or never had the opportunity to let shine through. Her results speak for themselves!!! 13 months after giving birth to her 3rd and 4th child (twins by c-section) she was in incredible shape. This book is a MUST READ!!!

5.0 out of 5 stars Eurkea!!, December 19, 2007
By Dayle Stevens “Dayle” (Twin Falls, ID)

Empower yourself with this book! What a refreshing concept…a book written by a woman for women!! Michelle has experienced all the things women do including motherhood! We must recognize that women are wired differently and this book teaches you how to embrace it and love it rather than fighting it! Use your personal attributes to your advantage! Get this book and put the easy to understand principles into action to create YOUR best self from the inside out!! Make sure to visit her website and join the Rally Room…be a part of THE best group of supportive women during your journey!

5.0 out of 5 stars Hormonal Timing shrank my hips, December 18, 2007
By Kermane B. Byers “Kermane” (Ohio)

I’ve had the pleasure of training under Michelle and being part of the research for her book. Thanks to Hormonal Timing, but hips went from 42 to 36.5. I am your classic pear so for me this is awesome. My normally puny upper half is now strong and buff and I am symetrical thanks to her program and the thing is my weight pretty much went down by only 8 pounds but my body fat went from 22% to 14%. I highly recommend this book.

5.0 out of 5 stars Ding****, December 18, 2007
By J. Davis-Galloway “RawFitMama” (Harrisburg, PA)

The lightbuld does go off with this book. It makes TOTAL sense. As a woman and feminist, I totally know that women have amazingly fascinating bodies and Michelle does a wonderful job at breaking it all down. It makes total sense!!!! This book offers a fool proof way to be clued into your body and revolutionize women’s fitness.

5.0 out of 5 stars aaaha Moment!, December 18, 2007
By E. Zanella (Baton Rouge, LA)

I received my book on Saturday and I finished reading it by Sunday. This book totally breaks it down and puts it in simple terms why the female body works the way it does. Why work against myself when applying Hormonal Timing makes everything that much more easy and effective. It’s a book about gaining the best body you can have and being healthy and in tune with yourself mentally and physically. After years of dieting and exercising finally a book and a lifestyle that makes sense and gets results. Thank you, thank you.

5.0 out of 5 stars Everything you’ve been missing!, December 18, 2007
By Leslie Unterburger (Dallas, Texas)

This book has everything you’ve been missing in order to suceed in your fitness quest! It will teach you how to use the power of your hormones to get the best results out of your health and fitness program. The book oozes inspiration and is totally motivating. I love Michelle’s instruction on positive affirmations and planting “energy seeds”. It’s a must buy if you’ve been struggling with fitness..hit a plateau..or just feel like its hopeless that you can reach your goals! It’s worth it’s weight in gold!

5.0 out of 5 stars THE BEST BOOK YOU WILL EVER READ!!!, December 18, 2007
By Laura D. Murdock “ExoticQueen” (CA) 

I received Michelle’s book yesterday and I could not put it down. It all makes so much sense, my hormones have played such a huge role in my fitness quest. I love the easy to read layout and the beautiful inspirational pictures. A MUST READ!!!!!

5.0 out of 5 stars Mystery Solved! , December 18, 2007
By Tritiatri “Tia” (Ray, MI United States)

All this time I have been working against myself in trying to achieve optimum fitness. This book is giving me so much insight to how my hormones affect my results. I spent so much time spinning my wheels and getting nowhere fast. If ever you feel like you are doing everything right but getting no real change…BUY THIS BOOK and it will all make sense. Happy Reading!! Yours in Health…

5.0 out of 5 stars What You’ve Been Missing!, December 18, 2007
By Crystabel

The information in Michelle’s book is GOLD. After reading it you will wish you had known how to work with your cycle instead of against it all of those past years. Knowledge is a key ingredient to reaching your fitness goals and Hormonal Timing will help you get there!

5.0 out of 5 stars Gotta do it! , December 18, 2007
By J. Rapoza (California)

What a great book! Totally changed the way I work out and helped me to understand why my body works the way it does. Every woman should read this book!

5.0 out of 5 stars AMAZING CONCEPT!, December 18, 2007
By Book reader (Woodbridge, VA United States)

Hormonal Timing was a fantastic read jam-packed with great info, tips and inspiration. I learned so much about my body and why it “works” the way it does. The bright colors and font was also a nice refreshing change to the old standby books. Worth it’s weight in gold!

5.0 out of 5 stars Amazing book!, December 17, 2007
By Book reader

Great book. Fun to read and what a wonderful concept. The fact that so many women have found success proves it’s the truth. Great job!

18 Days to Go~ THANKFUL!!

Hi Ya Ladies,

18 days left to go and I am thankful I’ve done so well towards my habits this week!!
Today’s “TASKs” are located here:

SEE BELOW~

Be sure to keep engaged– we are in the HEAT of the battle- CONSISTENT focus is needed if you want to BREAK the HABIT!!
Today is my DD’s Birthday!!  the Twins are 9!! holy moly~ how did that happen?
Anyhow lots to do today so…here’s my workout plan:

I’m  benching today! not as heavy as Monday  since I am buffing now:

Warm up 5 min

Bench 4 sets of 10

paired with Tricep extensions
4 sets of 10

Incline Chest press
3sets of 10

paired with tricep push downs
3 sets of 10

Cable flys
2 sets of 10
abs between- old school sit ups

pec machine
2 set of 10
abs between- knee ups

kickbacks
2 sets of 10
abs between sets- ab wheel

and 20 minutes of intervals on the BIKE or TREADMILL

I just love intervals, lol!!

-Michelle

~~~~

Hi AGAIN!!!

We have just 18 days left to BREAK THE HABIT~~ An integral part of growing, advancing and becoming a better person is learning to truly be Thankful.  If you are not thankful for what you’ve already been given, how on earth do you expect to get more!

You have so much!! Be thankful for it!

Your tasks for today are to show gratitude in 3 ways:

1- Send a thank you email to a leader, celebrity, author, or a personality that has impacted you. Simply tell them thanks!

2- Write an thankful list: Jot down 3 things that you appreciate.

3- Celebrate and be thankful for the little victorys that come along as you move towards breaking or attaining your goal. Write down 3 of them now!

Today’s workouts~

Beginner: STRETCH for 10 minutes–a rest day of sorts–

Here’s a link to a stretching routine of mine- http://www.youtube.com/watch?v=Lf9BIQEx3js

 

Experienced:

Intervals and ABS

BuffMother! Interval Training: 20 mins

*If you don’t feel exhausted by the end, increase the intensity of hard and/or easy min.

3 minute warm up

1 minute hard; 1 min. easy…repeat 7 times

3 min. cool down

THEN ABS!

 

ABS–CPTME….SIMPLE 7 for 7
Passive Abs
Sit ups- hands on hammies
Vacuumes!! 10- 10 seconds daily
Knee ups- roman chair are best
Traditional AB crunch
Ball Crunches
Cats/Dogs
Other

I am so thankful for the honor to help you on your way to success!! Thanks for letting me into your life~ You are on your way to being a BETTER you!!

Thanks,
Michelle

MB Blog: Thankful Thursday!- day 4

BuffMother's picture

Thu, 2012/02/09 – 12:12pm — BuffMother

Today’s task was to be thankful– http://therallyroom.com/node/51753

here’s my task completed–

 

I’ll be emailing a lady I admire Heidi Baker- she’s a missionary in Mozambique…her story is amazing and she’s literally changing that whole country by taking in it’s orphans!  She’s a true example of what God can accomplish through a person if we seek Him and Love HIM! http://www.irismin.org/

Hi this message is for Heidi-
I am not a person who has many heroes but You are one of mine.  I see God in you and I see that you are doing His Mission. It’s so inspiring!!
I first saw you on ibethel.tv a couple years ago and initially thought- “oh my! that’s a bit over the top as you spoke in tongues and were worshiping your Papa”…but I couldn’t turn you off.  You were showing such true authentic LOVE.  Something I’ve never really seen in a woman like you.
Since that first introduction to you- I’ve read one of your books, watched your dvd documentary and excitedly watched all your messages in ibethel.tv!   Thanks for sharing your light in OUR world and not just on the mission field.
In God’s Love,
Michelle Berger
www.BuffMother.com

 

I am very thankful today for:

My family, especially my twins.  It’s their birthday–9 years old! What amazing surprises they were in my life!

My new home~ I love having land and twice as much space in my home.

My BuffSisters on Team BuffMother…I never thought I could have so many amazing women friends!! Thanks for being my friends!

 

My victories that I’ve already made are:
not indulging in piece of pizza when DH was eating it on Tues
not breaking down and eating the bun on my first ever “5 guys” burger yesterday
cleaning my kitchen late on Tuesday night when I would have much rather been watching JUSTIFIED!! I love that show!!

~~~

EMAIL for day 4; 18 days to go!!

BuffMother's picture

Thu, 2012/02/09 – 7:02am — BuffMother

18 days left and I am thankful I’ve done so well
towards my habits this week!! How have you done?

Today’s “TASKs” and workouts are located here:
http://therallyroom.com/node/51753

Be sure to keep engaged– we are in the HEAT of the battle-
CONSISTENT focus is needed if you want to BREAK the HABIT!

I am so thankful for the honor
of helping you on your way to success!!

Thanks,
Michelle

20 days to go!! LEG plans~

20 days to go in our 21 day: kick the habit contest!….
I SO EXCITED about this contest and all the great goals my BuffSisters have posted in the Rally Room.

Hope you got off to a great start yesterday…

http://buffmother.com/?p=8152

Here’s day 2’s link to content~
SEE BELOW~ LEARN!!

Please feel free to comment on the post- questions and input are encouraged!!

I decided on my habit to break and habit to attain and posted them in my private blog… I am committed!!!

So with the excitement of the contest to stoke my workout fire I’m planning for a great day workout wise!!

LEGS are on tap!!

The plan: Workout time NOON
warm up with 10 min of intervals on the r-bike-killer butt bike
Squats paired with calf press
45×10
95×10
135×10
155×10
155x8x2

Calf machine (seated)
90×20 (half toes in half toes out) x 3 sets

Smith Squats paired with smith lunges
10 reps at each weight
50
70
90x2sets

Dead lifts paired with side lying leg lifts
115x10x2sets narrow
115x10x2sets wide
15 leg lifts each side 4sets

Leg extensions paired with seated leg curls
90×10
120×10
125×10
135×10

leg curls
60×15
70×10
85x8x2

Then afterward I need to go birthday shopping! the Twins turn 9 on the 9th!

My plan is to stick to the plan!!
-Michelle
~~~~~

~~~~
MB Blog: A day 2/21 vlog

I’m testing out how things work on my new mac…lots to learn!! Anyhow here’s the first video I’ve shot with my webcam and uploaded with imovie:

~~~~

MB Blog: Learnin’- day 2

BuffMother's picture

Tue, 2012/02/07 – 8:54am — BuffMotherToday’s task is to LEARN! So that’s what I’m writing about!!

 

#1-Learn about yourself and why you want to attain or break the HABIT-

Quit the JUNKY Carb Habit!!
I’ve been a junk fool aholic since I was a kid….I’ve always loved candy! I’ve always loved chips! I’ve always loved snacking and eating quite a bit.  I do NOT believe that eating some “fun” foods is wrong– I’ve never been a “CLEAN” eater, nor do I think it’s paramount!  We need to enjoy all life has to offer, but in MODERATION! Also, I am a big believer that when you workout HARD enough, a slightly imperfect diet is okay. I am not someone who believe the popular notion that diet is 90% of the equation when trying to lean up- It’s and important part, but WORKOUTS count a lot more than 10% in my math!

My eating/diet is a work in progress- ALWAYS!  I look back 12 years ago and MAN!! I ate horrilby!! Now days- I get “lazy” with my diet at times, but overall it’s 100x’s better than then.  The winter is always a time when I gain weight….the past couple years I even got up into the 135 range.  This year, I’ve done better than normal, but still I’m ready to hit it harder sooner this winter!  Having goals like a ski trip on March 1 and the Warrior Dash on May 5 really helps!!

Back about 1.5 years ago, when prepping to go “train with Ava Cowan”….I had a stellar attitude toward my diet- I was eating only fruits and veggies for carbs and I really leaned up nicely!  However, I was working out quite a bit more at that time– Travis and I were playing tennis for 2 hours at a time 2-3 times a week– that long “activity” added to my aeoribic fitness a lot and allowed me to lean up easier.  I need to figure out how to add more long aerobic activity into my routine- hiking is a good idea!

Attain the Keep my Kitchen clean Habit:

This challenge to keep my kitchen clean is tough already! I hate cleaning…especially when it’s 3-4 times a day like in the kitchen!  It’s always been a problem for me to keep my kitchen clean, mostly becuase I find it a waste of time to clean after every meal– it’s faster to do it all 1 time a day??  Anyhow- I want my kitchen clean consistently.  So I must change my mindset about it!

I think I’ll put my ipod on and get after it– it could be relaxing to listen to a podcast while I clean.

 

#2- Learn about ways other have established this habit or broken it– Google is amazing! Or, heck, go old-school and hit the library or book store for some resources!

CARB INFO-
I am a Carb Addict- I’ve know it for about 14 years…I wrote an article about it a few years ago- here’s the link:
http://store.femnutrition.com/mb-carboholic.html

Today, I found this great definition of what being Addictied to Carbs means: http://www.carbohydrateaddicts.com/cadfnd.html

Cleaining Info-

A couple PDF’s:
http://www.household-management-101.com/support-files/daily-kitchen-clea…

http://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=14&ved=0CEI…

A good link:
http://www.readersdigest.ca/home-garden/cleaning/6-good-kitchen-habits-d…

 

I feel like I’ve learned a lot about the battle I’m up against to BREAK THE HABIT!! I certainly hope you take a half hour or so to LEARN about your specific habit(s)!

We can Change!!

Michelle

`~~~~~

EMAIL for day 2; 20 days to GO!!

BuffMother's picture

Tue, 2012/02/07 – 7:59am — BuffMotherHope you got off to a great start yesterday…

Here’s day 2’s link to content~
http://therallyroom.com/node/51727

Please feel free to comment on the post- questions and input are encouraged!!

The countdown is on…just 20 days to go!
Yippie!!
-Michelle

Birth-Day Snow-Day~ day 17/70 SSS2011

Birth-Day Snow-Day~ woke up to it pouring snow- we got about 2 feet in a matter of 8 hours! So the kids got another snow day today. What a wonderful present for the twins to have the day off 🙂 WE are going to do cake, presents, etc…in just a bit!!

Weight is down a bit to 132 the past 2 days thankfully! I am really feeling strong and recovering nicely from my workouts– I am finally in shape enough to feel like I am truly getting in shape!

last night’s workout:

Tan for warm up
Chest press 2 sets

Bench45x20
95X10
115X7
115X8

HAMMER BENCH MACHINE
90X10X3SETS

Abs between sets- knee ups on bench
25x2sets

Bicep curls- HS mach
45x15x3sets

pull ups 6.5
Hi lat pulls- HS mach-one arm at a time
45×15
70x10x3sets

low lat pulls- HS mach
45×15
70x10x3sets

Haning sit ups- 20 reps

roman chair knee ups- 30 reps

Standing lateral raises 10#platesx20reps
ran intervals- 10 mins warm up all @2% incline
easy min 6mph
hard min 8mph
easy min 6.5mph
hard min 9mph
easy min 6.5mph
hard 2 mins 9mph
easy min 6.5mph
hard min 9mph
easy min 6mph
hard30 sec 10mph
easy min 6mph
100 smith lunges- 4 sets@50#

I plan to do some upper body tonight and my lunges too! Football was canceled due to the snow again.

Have a great night!!

-Michelle

LOAD of Answers~ from BuffMother!

Michelle Berger- Fitness Model – Questionaire

Question #1. What is the best way to get started in the fitness modeling industry? Should I just contact the photographers directly or should I use an agency?

Michelle’s Answer:  The best way to get started is to get some good professional pictures taken, then get on OMP and meet up with photographers who are willing to do TFCD shoots.  Unless you live in LA, FL or NY you shouldn’t expect much from an agency.

https://i1.wp.com/www.bodybuilding.com/fun/images/2007/bodyspace2007jund.jpg?w=725

Question #2. Please describe a typical day for you. What is your daily routine like?

Michelle’s Answer: 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.

Question #3. I don’t have that much time during the day to workout, so I really want to burn major calories in a short amount of time. What is the #1 “bang for the buck” cardio exercise I should do to burn serious calories?

Michelle’s Answer:  Running intervals.

Question #4. How much weight (pounds) should I focus on losing every week? What is a safe amount to make sure I keep it off?

Michelle’s Answer: 1-2 pounds all depending on the week.   Shooting for a total of 1-4 pounds a month.   I know that sounds conservative, but if you want lasting results you can’t expect more true fat loss than that.

BuffMother Slick pink

Question #5. What type of food or supplements should I take before and after my workouts to help me see results in gaining lean muscle and losing fat?

Michelle’s Answer:

Workout, Workout, Workout!

Eat, Eat, Eat!

Why workout if you don’t eat right?

Why eat right if you don’t workout?

The importance of both components are vital and honestly doing one right will lead to doing the other right.  The key to being successful in your quest for buffness is learning how to eat pre-workout and post workout and to time your supplements for optimal effectiveness.

Pre-workout eating:

You need to feed your body correctly so that you are not wasting the hour you spend at the gym.  If you don’t eat correctly before your workout you will not be able to workout hard enough to get the results you deserve.  I consider this meal very vital to anyone who truly wants to rebuild a struggling metabolism.  However, if you decided to work out on an empty tank you will most likely feel some if not all of these symptoms during your workout:

  1. working out is painful
  2. you have no energy
  3. you are not be able to focus mentally
  4. you have no physical or mental stamina
  5. you feel sick
  6. you are weak
  7. you are unable to push yourself hard enough to build muscle

The term for all of these symptoms is to “bonk”, which basically means you do not have enough glycogen in your body for it to perform.  It is an exercise in futility!

Post workout eating:

If you don’t eat correctly after your workout there can be all kinds of consequences:

  • You will not feel good.
  • You will not have the energy and nutrients you need to repair your body.
  • Your immune system will become depressed, ultimately causing illness.
  • You will be lifeless for the rest of your daily activities.
  • You will blame your workout for your lack of energy and possibly cause you to miss future workouts.

Timing your Eating is so vital to your success!

Here are some examples of what I eat pre and post workout along with the supplements I often take…

Workout time 10:00 am

Up at 7:30 am: drink water and take 2 BSN Nitrix

Pre-workout meal: 1-1.5 hours before workout

Ultramet meal replacement or 6oz. OJ mixed with Vanilla Whey protein and 2-3 cups of coffee

It is important to note that I am not a big breakfast eater.  Liquid meals work great for me in the morning.  I make sure to have a carbohydrate in my pre-workout meal so that I have glucose in my bloodstream.

Post workout

Immediately take NO2 supplement

Go home and take Creatine punch (carb)

2 cups frozen asparagus stir-fry cooked in the microwave topped with ¼ cup cashews and sweet and sour flavored tuna

Workout time 5:30 pm

Pre-workout meal: 1.5 to hour before workout

Oatmeal and nectar protein shake in water

Or Salmon salad on a 6 whole wheat crackers, 1 cup of mixed veggies

*note if I am running late I make sure to at least have a carb, like a banana or cereal bar

The key here is to eat early enough so your food has digested and you have glucose in your bloodstream so you can lift effectively.

Post workout

Immediately take NO2 supplement

Go home and take Creatine punch (carb)

Have a protein shake

Then feed the kids

8:00 pm supper

Large spinach and romaine salad with olives, a little cheese, almonds, a few croutons, carrots, real ranch dressing and a grilled chicken breast or steak.

The key to this is pattern what you are eating every day so that you are fueled for your workout.  Your results will be more dramatic and come much faster if you make sure to give your body the fuel it needs to workout hard and recover quickly.  It is also important to note that my supplement use varies depending on my goals.  This represents my current supplement routine for muscle “building”.

Question #6. How do you deal with cravings for junk foods, sweets and salty food? I can stay on a diet for maybe a few weeks but I eventually get really bad cravings and binge on snacks and fast foods.

Michelle’s Answer: My answer is to not be quite so strict.  I allow myself a daily treat to head off future binges.

Question #7. I’m trying to create a healthy shopping list to stick with. What are some of the main foods I should include to maintain a lean and muscular physique?

Michelle’s Answer: Protein and Greens: Eggs, chicken, turkey, hamburger, tuna, salmon, whey protein, beef jerky, romaine lettuce, cabbage, cucumbers, celery, broccoli, asparagus, green beans

Question #8. I’m about 35 pounds over weight. I have never started an exercise program and really don’t know where to start. What tips can you give me to get started on the right track?

Michelle’s Answer: Just start out shooting to build the habit of activity and exercise.  Shoot for doing “something” 3 days a week.  Once you have that a solid habit, increase your frequency and intensity.  Always remember that Challenge=Change.

Question #9. I tend to eat out most of the time and really don’t know what healthy foods to order from the menu. What tips do you recommend for eating out at restaurants to make sure my diet will not suffer?

Michelle’s Answer: Choose meat first…stay away from tons of rice, pasta, sauces etc.  and always have a good green salad first…Also say no to BREAD.

Question #10. What exercises do you recommend for getting a bigger, rounder and fuller butt?

Your Answer: GREAT butts take tons of work.  The main ingredients in a good butt workout are: Squats (tons of them), lunges, Bulgarian squats, walking lunges, dead lifts, and leg curls.  You need to remember to lift heavy.  Shoot for the weight being heavy enough to where you can only do about 6-8 reps before failure.  That will make your booty beautiful.

Question #11. What is the most challenging thing you deal with about consistently staying in top shape?

Your Answer:  Finding the time.  I have a ton on my plate and if working out was not on the top of my list for prorities it would get easily lost in the shuffle.

Question #12. Please describe your normal diet. What do you eat in a typical day to stay in shape?

Michelle’s Answer:

Breakfast: Oatmeal

Mid-Morning Snack: Protein shake

Lunch: Veggies and tuna

Mid-Afternoon Snack:  some nuts and beef jerky

Dinner:  a hunk of meat…chicken, beef or turkey  some type of veggie, like a salad of broccoli

Snack: popcorn or protein bar or herbal tea…all depending on how many calories and carbs I’ve had for the day

Question #13. What type of exercises do you include in your routine to stay in shape?

Michelle’s Answer:

Strength Training Exercises:  6 days a week

Cardio Exercises: intervals 3-4 sessions/week

Additional Training: Abs 6 days a week and Housework Fitness J

Question #14. What are the top 5 tips (specific exercises, diet advice, etc) you recommend for developing toned and defined arms?

Michelle’s Answer:

1.  Lifting with your back- pull-ups, lat pulls and rows

2.  Lifting with your chest- bench press, flys and dips

3.  Lifting with your shoulders- shoulder press and lateral raises

4.  Diet- higher protein and tons of water

5.  Intervals- be intense paired with recovery for 20 min post lifting workout

Question #15. What are your top 5 tips for losing unwanted body fat?

Michelle’s Answer:

1.  Lift often and heavy

2.  Lift with you legs

3.  Drink tons of water

4.  Eat a diet high in protein

5.  Eat a diet high in green veggies

Question #16. What are your top 5 tips for gaining lean muscle mass?

Michelle’s Answer:

1.  Lift with your BIG muscles: legs, back and chest

2.  Lift often- 6 times a week

3.  Lift heavy- shoot for lower reps aim for the 6 rep range

4.  Skip the cardio for a while

5.  EAT!!  EAT a ton J

Question #17. What are the top 5 tips you recommend for staying motivated on a fitness plan and truly making a healthy lifestyle change:

Michelle’s Answer:

1. “The Key to your Motivation is to ENCOURAGE others!

2.  Find more measurements of your success than the scale

3.  Envision your success- BELIEVE!

4.  Find a great support group of like minded people

5.  Don’t ever let yourself be satisfied…be hungry for more success and new challenges

Question #18. What is your training routine like? (Please include a few details – training split, sets/reps, exercises, types of cardio, etc.)

Michelle’s Answer:

Sun- back, shoulders
Monday-Run hard hills/Chest/tri
Tuesday- butt/legs
Wed-Back/shoulders/bi
Thurs-Intervals/Chest/Tris
Friday- legs, sprint drills

Monday: So here is the BEST workout I have had in about 2 weeks…
First let’s not forget my run at 2pm of 3.2 miles

Tonight at 6:30 pm:
R-Bike warm up 5 min- my hammies are so sore!
Bench
45×25
95×6 directly went to next set
105×10
115×6
125×5 (no spotter, very scared I wasn’t going to get the 5th)
115×6
I was very strong on bench tonight…my creatine is really kicking in!!

Incline flys
35’sx8
40’sx6x3 (a new recent high)

Cable Flys one arm at a time
50x8x3

Tricep extensions*
bar+20 x15
bar+30 x10x3
*paired with
Bicep curls(I threw these in cuz my biceps need some love)
bar+20x 21’s
bar+30x10x2

Bench dips-one set
kick backs
15x8x2…My “pump” was unreal, I could hardly straighten out my arm!!

Tricep push downs
90×12
110×8
120×6

Roman chair knee ups
3 sets of 40
Bench knee ups
3 sets ’till failure or boredom…not sure which one?

During my workout I had a power aid…very good

Tuesday: So here is the slightly different workout I did today
10 min warm up on elliptical focus on booty
Smith lunges
50x12x4 sets
100x10x2 sets
120x8x6 sets
100x10x2 sets

Butt Squats
50x12x2
70x10x2

Donkey calf
135×20
165×10

Seated calf
205 x 8 x5 sets

Bulgarian Squats
30’sx10x3

Froggy leg curls (my hammies are so sore from sun and running yesterday)
60×15

Walking lunges
65#on back x15 big steps

back extensions with butt thrusts 25 reps
obliques
decline bench sit ups full motion

Wednesday: Warm up r-bike 5 min

Assisted pull ups over hand wide grip
25# help x10,8,8
one normal set of 10

T-bar rows
25x12x8
50×10
70×6
60×10

Seated rows
110×10
120×8
120×6
130×8!!

Dorsi Flex Lat row machine
135×10
150x6x2

Military/shoulder press machine
105×12
120×10
135x8x2

One arm cable lat row
80#x4 together x 8singles
80#x4 together x 8singles + 8 together
80# x 10 singles

Smith Military
50×10
70×10

Arnolds both arms at the same time
25’s x 8 followed by 5 alt hammer curls x 3 sets

Bent over lateral raises
15x10x3sets

one set rotator cuff exercises 12#x5 reps
Bench knee ups focused on sides

Thursday: Here is my workout
8 min r-bike with intervals
12 min elliptical with intervals, some 1 min ones and then 4-45sec ones on 2 on level 11 and 2 on level 12 with recovery at 8. AWESOME!!-snuck that in while waiting for my DH.

Bench
45×10
push ups 25
95×10
135×5*
135×5*
135×4*
*the last couple of each set with slight assist from my spotter
!!! I was very happy with these weights!!! considering I weigh 129 right now!!!

Incline smith press
90×6
90×10

Hammer flat bench
90×10
110×8

Tricep extensions
25# db overhead x10
40#+ezbarx6x3*slight help on last 2 reps by spotter, new wt for me!!

bench dips paired with bench knee ups x 3 sets

Friday: Legs

Warm up 15min on r-bike and elliptical (I have ADHD so I can’t spend more than 10 min on any given piece of cardio, lol)

Squat
45×10
95×10
135×10
155×8
175×6
175×6
135×8 (butt focus)

Seated Calf raises
115×15
165x10x3

Leg Extensions
150×15
195x15x3 (this machine is weird, It doesn’t matter how heavy I do it I still have to do at least 15 reps to exhaust myself)

Walking lunges
30#db’sx15
35#db’sx15

Leg Curls
75×15
105x6x2

Dead lifts
35#dbsx20

no abs Sad -I will make up for this tomorrow. I am bloated at the moment from just starting to take Creatine again; just the thought of doing abs makes me sick Sticking out tongue

Saturday: off

Sunday: warm up on r-bike for 10 min
Rows
100×15
one set of pull-ups 8 plus 2 negatives
120×8
130×8
130×8

Lat pulls with v grip
120×10
130×6 barley followed up by 100×6
120×8

Shoulder press machine, sat backwards on the machine
90×15
105x10x2

Shrugs
90x10x3

one arm cable rows
90x10x2

Question #19. What are the top 5 tips (specific exercises, diet advice, etc) you recommend for losing fat around the stomach and developing a toned and defined midsection?

Michelle’s Answer:

1.  Lift with you legs, make sure to get at least 1-2 great leg workouts done weekly

2.  Suck it in…focus on your posture.

3.  Do your abs frequently and slowly

4.  Eat a diet high in fiber and protein

5.  Drink tons of water


Question #20. What are the top 5 tips (specific exercises, diet advice, etc) you recommend for toning the thighs, hips and butt?

Michelle’s Answer:

1.  Do Squats- heavy, your leg muscles are very strong so challenge those muscles

2.  Do lunges- nothing better for the booty J

3.  Do intervals, not just steady cardio

4.  Eat protein shoot for your goal body weight in grams daily

5.  Drink tons of water shoot for your body weight in oz. at least

(this interview was done in 2006)

Hormones control everything!

I had just given birth to twins by C-section… My body was stretched out, fat, and disgusting! The following program is designed specifically for women who are fighting the hormone battle while trying to get fit! Take control now, right here!

By: BuffMother

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Are Your HORMONES Keeping You FAT?
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Over the past 5 years I’ve experimented with a training strategy designed for women only. My goal was to create the fastest possible method for women to achieve radical physical transformation. I believed the key was to capitalize on the positive effects of our hormonal fluctuations while also diminishing the negative effects.

I used myself as my first test patient. I had just given birth to twins by C-section which were my 3rd and 4th babies in less than 4 years. My body was stretched out, fat, depleted in every way and just plain disgusting.

At the time, I just wanted to see radical transformation in my body. I had no idea that I was on the verge of discovering something that would change the lives of thousands of women. To make a long story short, my body transformed radically by using what I now call Hormonal Timing .

bodybuilding.com bodybuilding.com
+ Click To Enlarge.
Michelle Berger’s Transformation.

 

I began designing custom Hormonal Timing programs for women online. I charged $1200.00 for an 8 week program. It wasn’t long before I was sold out! I simply didn’t have time to take on any more clients. The results my clients were experiencing were amazing and I soon realized that I had to develop a way to share this amazing program with every woman in the world, so I wrote a book!

Here is an excerpt from “Hormonal Timing: Female Fitness Evolved” by BuffMother!

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Hormonal Timing:
Female Fitness Evolved By BuffMother!
Author Michelle Berger

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Foundation #1:
Realize That You Are in a Battle!

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I’m sure you’ve felt it: that sudden lack of ambition that just seems to overcome you. You might say, “This time I’m going to stick to my plan!” And you do for a while, but then you suddenly realize that you’ve been slacking for the last 5 days! What happened? You then blame yourself thinking, “I don’t have any self-discipline, self-control, motivation, etc…” You feel guilty about your lack of willpower.

Maybe you feel like you’re close to reaching your goals but just can’t quite get there. You work so hard but when you look in the mirror you are always disappointed! You constantly ask yourself, “What am I doing wrong”? What am I missing?!?

The fact is the vast majority of us have a personal battle going on inside. It may be about your diet, exercise habits, smoking, drinking, scale/weight, dress size, etc.

Every woman’s battle is unique but while we fight against all these “visible enemies,” an invisible enemy comes along and defeats us. It’s our HORMONES! Our hormones are the invisible enemy, and it’s time that we learn how to fight back.

“Millions of women fail to reach their diet and fitness goals simply due to their hormones.” This affliction is called Hormone-Induced Failure (HIF) and it will sabotage your success unless you’re prepared. I believe that HIF is a huge problem in America!

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arrow Are You A Victim Of HIF: Hormone-Induced Failure?

    • Are you a habitual yo-yo dieter?
    • Do you periodically suffer from uncontrollable cravings that sabotage your efforts to lose weight?
    • Do you start exercise programs and then quit for no apparent reason?
    • Do you ever suffer sudden weight gain that makes you want to quit trying?
    • Do you catch yourself saying things like, “I have no willpower” or “I’m just not motivated…”?

Answer these 4 questions to find out if you have Hormone-Induced Failure:

In my experience, most women answer yes to many of the above questions. Most women blame themselves but YOU must understand, IT’S NOT YOUR FAULT!!

Hormone-Induced Failure (HIF) is to blame!!

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Hormones Control Your Diet & Fitness Success!
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FACT: Your appetite, cravings, motivation level, mood, energy level, water weight, belly bloat and metabolism are controlled by your hormones!

Hormones control:

 

  • Appetite/ junk food cravings
  • Motivation level/mood
  • Energy level
  • Water weight gain/belly bloat
  • Metabolism
  • ETC…

 

 

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arrow Hormones Control Your Appetite (Junk Food Cravings):
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Do you have those days when you just wanna eat? I mean really “pig out,” on things like doughnuts, cookies, chips, chocolate, etc? It is a sad-but-true fact that our hormones cause us to DESIRE these items.

Our Hormones Cause These Desires.

 

Specifically during the time of the month when your concentrations of hormones are at their highest, you will desire quick easy sources of carbohydrates (carbs), the easiest source being junk food. These carbs spike the secretion of serotonin, your “feel good” hormone so-too-often you find your cravings seem out of control.

What can you do to avoid this? Simply, having a plan to eat enough healthy carbs really helps keep your cravings under control, and supplementing your diet with the proper vitamins and nutrients can help your cravings diminish.

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arrow Hormones Control Your Motivation Level & Mood (Mentality)!
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The psychological affects of hormones are well documented. According to the Mayo Clinic, there are many symptoms of hormone imbalances including anger, low self-esteem, difficulty concentrating, irritability, tension and more. An imbalance in hormone levels may cause you to feel sad, lonely, apathetic, self-critical, and unsure of yourself. Just a little bit of being “down” can wreak havoc on your diet and fitness efforts.

My motivation to accomplish anything, especially anything hard, often disappears during the second half of my cycle. When I hit day 22 of my cycle, my reason behind working out or dieting gets lost. I say to myself, “Why am I doing this? I don’t want to!” I also find myself taking less time out for my other needs.

Even simple things like doing my hair, nails, shaving, and putting on make up, become difficult and a pain. Personally, I was never a consistent exerciser until I was aware of my own hormonal lack of motivation, or HIF, and took action against it.

On the positive side of things, the instant your hormones drop, signaling your body to menstruate, your motivation will begin to rise again… and after a couple days you will feel powerful and ready to conquer mountains. This powerful feeling typically continues until a few days after ovulation and when you will feel the “lazy bug” hit again.

This is when you may fall off your fitness/diet program. Time and time again I have had clients, friends and family who literally “fall off the face of the earth” at this high hormone time of the month. This is classic Hormone Induced Failure (HIF).

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arrow Hormones Control Your Energy Level & Sleep Patterns:
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Do you have days where you are just dragging, limp and lifeless? Yet you can’t figure out why? Hormones control your energy levels. Based upon the balance of your hormones in your body your energy levels may be high or low.

Each month, energy levels rise and fall according to the balance of estrogen, progesterone and testosterone in your system. If a you are unaware of this cycle when you hit a low energy phase you may think you are just being wimpy, not eating enough, getting sick, etc. BUT, if you know that your low energy is caused by your hormones you will be able to utilize my program to prevent these low-energy days, or at least get through them without beating yourself up about it and losing all momentum. You will be able to honestly tell yourself, I am tired just because of my hormones and tomorrow I will be fine.

As your hormone levels rise toward the end of each month, your sleep may be disturbed, causing energy during the day to be scarce. Often times simply allowing yourself more rest or a nap during this time of the month is all you need to be happier, healthier, and consistent in your fitness efforts.

Conversely, after your period is over and through the remainder of the first part of each monthly cycle, your energy levels are high, you sleep deep, and have energy to accomplish your objectives.

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arrow Hormones Control Water Weight Gain And Belly Bloat:
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Oh man! This can be bad!! As a woman, the scale is not your friend for several days of the month. No matter how perfect you may be in your diet and exercise, the scale has a mind of its own when hormones run high.

Your rising hormone levels will cause you to retain water toward the end of each monthly cycle. This is part of why you appear “soft” in comparison to a man. Your natural sex hormones help keep your skin full and plump, which is all fine and dandy, until it holds onto 3 pounds more than just the day earlier and fluffs you up so much that your pants don’t button!

Water retention doesn’t just happen in one localized part of your body – it affects your face, hands, feet, belly, butt, etc. Another nasty result of water retention is that our cellulite looks even more dramatic at this time of the month. I point out to my clients that I can actually “see” the hormones in them – it is visible as ripples due to hormone metabolites (toxins), especially in the hips, legs and abdomen.

As you become leaner, you will experience greater water weight fluctuations because muscle cells hold a lot more water than fat cells. Don’t lose heart when this happens!! It is actually a good sign that you are headed in the right direction with your body composition.

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arrow Hormones Control Your Metabolism:

As you go through the month, your hormones effect your metabolism (the rate at which your body burns calories). Documented studies show you can actually burn up to an extra 500 calories per day during the week prior to your period. NO WONDER you feel like you want to eat everything in sight!

Related Calorie Articles:

Your body is telling you that you need the extra energy. Why then do you feel horribly guilty if you eat a bit more? Probably because you are already bloated and feel frustrated, so eating extra food seems like the worst thing to do.

Don’t let guilt turn your fitness quest upside down. Accept that fact that you may need a few more calories right now, plan for that, and enjoy your indulgence. This will enable you to end the cycle of guilty binges and emotional eating before they start. As a result you will build your fitness momentum instead of quitting due to Hormone Induced Failure!

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arrow Hormones Control Many Other Aspects That Affect Your Body & Life:
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The list of other ways hormones affect you is long but here are a few: digestive issues, allergies, etc. I’ve personally been concerned about these symptoms from time to time. However after, I connected these symptoms to my hormones, I was free from worry because I knew, “It’s just my hormones.”

Michelle BuffMother Berger
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Author, Michelle “BuffMother” Berger.

Every woman is a bit different in regards to her biggest hormonal struggle. But no matter what, there are effects from your hormones–good ones and bad ones–and they must be considered in your diet and fitness program.

The key point to know is that there are nutrients, mental strategies, and physical fitness/diet applications that will help prevent or minimize the bad effects and allow you to capitalize on the good effects.

As you apply the diet, exercise and supplementation principles of my program you will establish consistency which will lead to progressively gaining momentum month after month. This massive momentum will allow you to realize your full potential and live a fuller, less stressful life.

Related Stress Articles:

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Dr. Lisa Staudt’s Hormonal Timing Testimony
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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 last fall. She won that contest and is looking forward to more wins in 2008!

bodybuilding.com bodybuilding.com
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Dr. Lisa Staudt.

 

I know Lisa will accomplish her goals because she stays positive and always gets it done! Lisa has an amazing view of how my program will change the world of women’s fitness:

“I think [this program] (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 this program 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 [this program] has helped me establish consistency. The coolest part is that HT is a long term plan, something I will do for life!!”

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How Does Hormonal Timing work?
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    • This program will harness the power of your natural hormones to create dramatic changes in your body and your mind.

 

    • The program’s diet will show you what to eat and when to eat it. Success revolves around your monthly cycle: Timing is critical!

 

  • The program’s exercise philosophy will teach you when, how and why to exercise according to your cycle. Believe it or not, there are certain times during your cycle when the most effective thing to do is rest. This results in massive momentum which is the key to experiencing radical physical changes

 

  • The Hormonal Timing Pill uses next generation technology formulated for women only. This pill gives your body what it needs when it needs it according to your specific monthly cycle. Your body changes throughout the month and so should your supplementation! I experimented with different formulations for nearly 4 years until I was happy with the results! Your body will be supported every month as it becomes accustomed to this product.

 

  • It’s time to raise your expectations of what you think is possible! The past doesn’t matter. The above program will give you the power to create your best body ever, but it’s up to you to make it happen!

Are you ready to get started on your own path to success?

For more information on how to use your natural hormones to create dramatic physical and mental changes, please visit www.BuffMother.com.

 


 

Ice, Ice Baby!

Iced my back first thing this morining…amazingly it really helps, lol! If I get desparate enough, an ICE BATH is on the horizon. Have YOU ever taken an ice bath because you were so desperate to heal your injuries???

I actually have gone in up to my upper thighs many times, but don’t remember if I’ve gone up to my waist in the past.  It terrifies me to think of how COLD I’d get from it!

Anyhow…I’m having a good day so far.

MY Plan for the remainder:

Work
Wal-mart
Tan
Ice
Work

RELAX~!

Have any of you heard of Urban Directory?  Well, last night I tried to submit a definition for BuffMother to that site and it was REJECTED~ anyhow here it is in case you are curious:

Ubran Dictionary: Tried but DENIED submitting this..

definition of: BuffMother

BuffMother is a person- Michelle Marie Berger born June 14th, 1975. She had 4 kids in 4 years including twins via c-section, but is now living proof that you can be Buff and beautiful after children. In 2005 She founded BuffMother LLC and www.buffmother.com to spread her message of hope to all women. She is also the author of 2 books “Hormonal Timing: Female Fitness Evolved by BuffMother!” and “After Baby ABS by BuffMother”. Often times BuffMother is followed by an exclamation point (!) and said with a slang pronunciation of BuffMutha!

examples: www.BuffMother.com, Team BuffMother!, Man she’s a BuffMother!, by BuffMother!

tags: fitness, diet, abs, exercise, hormonal timing, weight loss success story

Love ya!!

-M