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Final Week Excitement

Alright, had a good day yesterday.  Worked on cleaning out the chicken coop and the shed.  What a mess!  Now that’s done, so today I’ve got to attack the garage some more. I’ve slowly been getting it cleared out for our “gym” it’s 2 steps forward, 1 step back as items keep finding their way back in to the space!

 

I’m in the final days of my www.dietbet.com game. Weigh in is on Monday or Tuesday and I have to be 130.9 to “win”…may have to cut some water weight, lol!! I refuse to LOSE, lol!

 

Yesterday I did my fasted cardio on the trampoline, it was fun and I am feeling it today in my joints a bit, so I’ll just bike today…. I also got in a decent leg workout yesterday afternoon. It wasn’t a full one due to still being sore from the previous one and feeling the effects of the trampoline

I did do:

Sissy Squats

Bulgarians

Squats (up to 155 for a set)

Some abs and hip stuff too

 

Last night, DD’s made cup cakes– I had an epic FAIL moment by eating 2 of them! WHAT?! seriously why did I do that??!!  Oh well today’s a new day and I have the following eats planned:

EggsProtein shake

Salad and Tuna

chicken lettuce wraps

 

For workouts today I’ve got bike for 20 mins; then later back, shoulders, biceps and a run + LUNGES on tap.  Feeling like I’m getting more fit every day! My runs have been much easier and am getting to the point to where I have to focus on PUSHING HARDER during them so I can keep improving vs. merely just putting one foot in-front of the other, lol! Bladder is getting better, so that’s good! I’m excited to have a good better week!

 

Our contest post for today: 6 to Sexy~ day 35: Final week #6 Challenge: Lunges

 

 

Time to roll on off the computer!

Love ya’s~

Michelle

p.s.

Do you think I’d look good in a CROWN like the Hobbit stewardess has one?? in this Most Epic Safety Video Ever Made! http://goo.gl/uYiF5J

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Lovely GOOD Friday

Happy Good Friday!! I love days like today– such an awesome reminder of LOVE and happiness!!

I’m feeling much, much better today! Thanks for all your well wishes about my neck and business thoughts.

Today’s contest post:

MY 6 Daily Goals–

  1. Cycle day- 13 all is good on the hormone front.  I feel clear minded, happy, focused, more healthy and I was hungry this morning when I woke up– Metabolism is alive!!
  2. Weight- 131.0…back down a couple pounds of water weight after getting a bit more active yesterday and staying away from the advil. I expect to be back under 130 by early next week.  This injury won’t keep me from my goals!!
  3. Sexy To do’s- I need to shave today. Also, I think I’ll go tanning again
  4. Workout- I’ll spend a little time at the gym doing some light weight training on the machines.  It’ll be a “therapy” type session
  5. Meal POA- embrace my hunger a bit….I’ve been really a big time baby about being a bit hungry.  The second I’m hungry, I’ll eat.  That’s fine most of the time, but not right now while I’ve been less active and if I want to attain my goal by VEGAS I’ll need to “embrace my hunger” a bit more!
  6. Sexy Actions- Today’s topic for the contest…I’m excited to read some of your ideas.  Hubby’s got Good Friday off, so I think I’ll be able to be a bit more flirty with him and get some “quality” time with him!!

Enjoy the day!!

Love,

Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Let’s talk about HORMONES! SSS Wk 03

SSS week 03- Let’s talk about HORMONES!

Boosting- “the second half of the month”- PMS –2 weeks…

Week #3 Coaching Session– all about “Boosting”

Mindset
-Maintain what you attained during buffing – try to keep the scale steady if you are shooting for overall weight loss (chances are you will gain a bit of weight, know that it is just water weight and will come off as soon as PMS is over—make sure to chart this info so that you can be aware—knowledge is powerful!!)
—if just shooting to build muscle allow yourself to gain up to 2-5 pounds (you will have to up your caloric intake more than just 300cals for this to happen)
-Return to a bit higher caloric intake- maintenance level
-Allow yourself a bit less of intensity and relax more during your workouts and overall

Basically- we all know that during the second half of the month our motivation levels drop, we are typically much more emotional, stressed, and often times slightly depressed- bloated, tired, crampy, gassy, full of pains, etc…-this is when we often “quit” or “give up”…BUT knowing that it is our hormones triggering these negative thoughts and feelings, will allow us to work through these tough patches–

SO! it is like we are fighting against ourselves if we plan to workout a ton and diet hard–it takes sheer guts to stick to our aspirations during this time of the month…THUS we typically fail to do what we planned and that compounds the stress and negative emotions.

HORMONAL TIMING takes this into account–you need plan on working out less, being less intense, being less likely to stick to your low calorie “perfect” diet, etc….

NOW physically there is a ton of cool and not so cool things going on in our bodies during this time.

#1- your body is in an “anabolic” (building) mode–you have more hormones in your system including estrogen, progesterone, and TESTOSTERONE….so why not use those hormones to BUILD yourself some fat burning muscles?

This is part of why we have such troubles controlling our diets during PMS–our body wants to build–so instead of totally fighting it- use it to your advantage–get aggressive on your lifting workouts and hit some PB’s (personal bests)–trust me you will!

Also it is mentally it is easier to lift than to do “cardio” during this phase so up the frequency of your lifting workouts…maybe try a bigger split…think boosting your metabolism by building your body into a fat burning machine, by building your muscles!

#2- Your body needs a break from its caloric deficit. Your metabolism will thank you. My goal in all of this is to be able to eat as much as I want and maintain my thin appearance and be comfortable and confident at all times. If you are constantly living on a low caloric intake your body adjusts and learns how to be efficient with its energy usage and soon your metabolism slows and over long periods of caloric deficits your body keeps chugging, but at the expense of your health. Your body will be not getting enough nutrients to fight off disease, properly recovery from just everyday life and will in essence eat itself. Malnutrition is very common among women—we are vain and would often times rather be thin than healthy. Just look at the incidence of osteoporosis—which is basically caused by malnutrition. Studies have shown that in just 2 weeks our body adjust and adapt to its caloric intake and activity level. Our body is an amazing machine and learns to function at optimal levels no matter what the conditions. This is called adaptation.

#3- Boosting is MENTAL break from the “perfect” diet and workout routine—you need to take an extra day off to relax. You need to have a couple more cheat meals and a few more treats. Think of Hormonal Timing as a long term solution, long term we all need to be able to live, laugh and love life!! SO why not do it when our bodies naturally want to relax more?

#4 Boosting is NOT a license to throw all diet and fitness out the window—you still need to keep tabs on yourself—keeping your caloric intakes reasonable and making sure to keep up with your workouts. You will not go forward if each time boosting rolls around you go completely backwards. There are many advantages to working out through pms…stress relief is the biggest one…also as I mentioned before muscle building and FAT BURNING is increased. So if you can manage to get in some good interval or cardio sessions they are very effective.

#5 one final interesting finding is that during the week prior to your period women burn up to 500 calories more each day—DUH? No wonder why we are so hungry during that time of the month! So know that if you can just make it through to the “other side” you will see the fruits of your labor.

Alright ladies you know the drill—ask away and I will do my best to answer any questions you have—and tomorrow we will dive into buffing a bit more—then from there we keep on learning—PLEASE, MAKE SURE TO BLOG YOUR JOURNEY and IF YOU HAVE QUESTIONS POST HERE, please don’t e-mail me or pm me, THAT WAY EVERYONE WHO HAS THE SAME QUESTION CAN LEARN THE ANSWER.

Keep on rockin’ this contest!! Man I can’t wait to see the results—

Love ya,
Michelle

Hormone SYMPTOMS

Check as many as may apply to describe what effects your hormones have on you.

Accident Prone Aggression & Violence Paranoia
Hyper sexual Are thirsty Asthma
Attempted Suicide Backache Bloating
Blurred Vision Boils Breast Engorgement
Breast Tenderness Bronchitis Bruises Easily
Capillary Fragility Child Abuse Cold Extremities
Cramps Weeping spells Dark circles under eyes
Depression Difficulty in Concentrating More frequent Diseases
Dry Hair Dry Skin Epilepsy
Excess use of alcohol Exhaustion-Mental/Physical Eye Irritation
Eye Puffiness Facial pallor Fainting Spells
Fatigue Feelings of being crazy Feelings of Panic
Flu & Cold Food Cravings Frequent Urination
Frustrations Fever Gall Bladder Symptoms
Gas Greasy Hair Hair Loss
Headaches Herpes Simplex No 1 Hoarseness
Hypoglycemic Hysteria Bladder infection
Infection Infertility Insomnia
Irritability Joint Inflammation Joint Muscle Pain
Lack of Appetite Leg & Muscle Cramps Lethargy
Lowered Libido Migraines Mood swings
Motor Coordination Poor Dream Recall Runny Eyes
Runny Nose Self Inflicted Injuries Sinusitis
Sleep Disturbances Slow Digestion Sore Throat
Spontaneous Abortion Stiffness Sudden Anger
Traction Upper Respiratory Problems Water Retention
Weight Gain White Spots in fingernails Nympho Mania
Vaginal hyper secretion Night Sweats Yeast infection
Flatulence Migrane Ovarian pain
Weight gain Feelings of Isolation Stress

Mini-challenge…OOOPS, I forgot!!~ Shine in 49: day 24

YEAH- i realized last night that I forgot to issue our Mini-Challenge for this week!!  OOOPs!!  the challenge is at least 10 – 10 second stomach VACUUMS a day.

Week #4 Mini Challenge- do at least 10 stomach vacuums each day (10-15 secs each).

You will see your waist get smaller this week!!! Vacuums are simply sucking in your tummy!
I find they produce HUGE results~ they work your TRANSVERSE abs. “T-ABS”
These are highly important muscles that act as a “girdle” around your waist. The muscles run HORIZONTALLY and HOLD your organs in place. They are stretched out after pregnancy and need to be rebuilt. VACUUMS will do just that! They are worked whenever you practice good posture, and will respond even quicker if you aggressively work at rebuilding them through exercises like vacuums.

One of the easiest ways to do them is to stand with your hands on your knees and suck your tummy in. Try to pull your belly button to your spine. You can do vacuums anywhere anytime- I did some last night while brushing my teeth and this morning sitting in the car.

Have fun with this mini-challenge and you will see some results in you waist!

I other happenings– I have had a good start to my 30 days counting down to my birthday- I plan to workout EVERY DAY for the next 30 (keep in mind some of the days will be just 11 mins- very close to “rest” days).  I started on MONDAY~ with a great hill/sprint workout- 5 minute long hills with walk/jog recovery + 1 LONG 2.5 min hill followed by 4 more 100M sprints with walking recovery.  It was a very good workout!

Then yesterday I started a NEW style of workout plan- a full body plan- my son has been sick and to help him get back into the swing of things we’ll be doing full body workouts for these next 2 weeks (my “boosting phase”).  It’s pretty much the same plan as what we followed in our RallyROOM- 30 day Get Buff Contest in Aug of 2010(the info is still up)... anyhow– I love the workouts from our current contest, but for me in at this time the full body option is actually very appealing.

Yesterday’s workout looked like this:

WARM UP:Leg press- 1 big set: Lower back extensions; Stretching- some lunges, some body-weight squats, 1 set body weight Bulgarians

Smith Squats (I don’t go heavy on these on purpose– they tend to hurt my knees and lower back–the gym I was at does not have a free bar squat rack)
50×15
75x15x3sets

Bench Press
45×20
95x10x3

Lat Pulls
90×10
105×10
90x10x2sets

Then we rushed home to cook chicken- and then hit th softball fields and walmart.

I’ve been dealing with some major allergies- I guess the GRASS POLLEN is very HIGH here right now and it’s been DRY– soooo annoying.
Another thing that is annoying is the bruise on my butt from my hammock breaking while I was on it yesterday! OUCH!

OH well, life goes on– here’s my “to do” list for today:

  • work on training programs for clients
  • pay bills- organize papers! (such a mess)
  • plant at least 10 trees! (I’ve got about 100 to plant– they are going to die if I don’t get to it ASAP!)
  • workout with Gunner- I think we’ll play tennis today!!
  • Go for an interval run- 1 min easy/1min hard foer 20mins

Let’s make today GREAT!!
And PLEASE be sure to join us for our conference call tomorrow- I’m going to talk about measuring your success- inches, stats, sizes, water weight, body-fat and lean muscle!

See you later babes!!

-Michelle

 

3 day photo prep!!~ S6day40

Here’s the photo shoot prep for the last 3 days of the “Sizzlin’ in 6” contest!!!

 

Photoshoot – 3 day prep

2 days before 1 day before
-No carbs

– lifting workout and 20mins intervals  afterward

 

-Eat only protein veggies and fat only

-NO SALT

-Put a coat of tanner on b4 bed

– Banana Boat tanner with bronzer in it is the best!

 

-No Carbs

-NO Salt

-No gas causing foods

-Take a water pill(diruex) B4 bed and

-Additional 60 mins of Cardio for to assist in water weight reduction

-no water after 8pm(time so you have 12-16 hours without water b4 shoot)

-Put another coat of Tanner on

 

Photoshoot day

-NO Workout

-Do your measurments and stats in the am

-you can have a cup of coffee

-No water or carbs until after the shoot

-Put another coat of tanner on

-Do your hair

-Over do your make up make sure you have some that will make your face a little tanner looking. What I use is a face bronzer, and 1 shade darker makeup for photoshoots. You may want to practice with this before hand.

Have fun!!

Bring music

(maybe have a glass of wine? to relax)

Afterward

Eat and drink a lot!!!

 

Day after

Eat, drink,

SEND IN FINAL  entry with PHOTOS!! for the Sizzlin’ in 6 contest
Enjoy the summer  With your

Sizzlin’ HOT

Body!

Sizzlin’ in 6 Day 40

Warm up- 6 minutes of cardio- any type… ease into it, prepare your body and mind for an effective workout.

Upper Body #2, ABS and Intervals
1- Lat Pull Downs– 3 sets of 10 (3×10)
…first set medium wt. warm up, second set heavier, heavier if needed ;
last set 10th rep should be close to failure

Between sets- ABS: Roman Chair Knee UPS- 2×20; Rest 1min

Soo…. For example:
Lat Pulls
Knee ups 20 reps
Rest 1min (up weights, stretch)
Lat Pulls
Knee ups 20 reps
Rest 1min (up weights, stretch)
Lat Pulls REST (clear weights)
Next exercise…

2- Seated Rows– 3×10
ABS: Ball Crunches- 2×15; Rest 1 min

3- Incline Flys- 3×10
ABS:
Standing High Knees- 2×20 each leg; REST 1 min

4-DB Shoulder Press– 3×10
ABS:
CATS(and DOGS)- 2x 3 reps of each position- holding both up (CAT) and down (DOG) for 5 seconds each

5-Lateral Raises– 3×10; one arm at a time

ABS: Vacuums- 2 x 5: 10 second vacuums (10-20 sec rest between reps)

Then…
INTERVALS

“BuffMotherobics!”- any mode you like (running, swimming, biking, elliptical, jumprope, rowing, etc…)
20 minutes of “Even Minute” INTERVALS
Min 1-3: Warm up
Min 4, 6, 8, 10, 12, 14 hard/ “on” even minutes
Min 5, 7, 9, 11, 13, 15 easier/recovery minutes
Min 16-20 cool down

Time to get TOUGH! ~ S6 Day 4

Time to get tough…cuz’ it’s “Tired Thursday”!


Thursdays are notoriously the most “tired” day of the week for my clients and myself – that’s why we call it:  ” TIRED THURSDAY” ; Thursday is one of the hardest days of the week PERIOD!

But not just the day of the week alone causes all fatigue…-For example,  Last Thursday I figured out that my tiredness was due to 3 key factors beside it being THURSDAY:

  1. I was on my period, c-day 4 today to be exact and I had  been ignoring that and basically trying to kick it into fat loss gear too fast.  I KNOW better than that and should let my body rest a bit more until about c-day 5!
  2. I stopped taking NO2 and Gamma-O (a supplement that naturally helps hormone production)  about a week earlier so that I’d loose the extra water weight they cause me to retain. I felt the energy from taking them…and now without I feel like I could SLEEP at any second. I think the 2-3 pounds of water I retain from taking them is worth it; I hate feeling so tired!!!
  3. I also hadn’t  been sleeping so good. I’ve had a bit too much of afternoon caffeine, so I’ve had a hard time falling asleep at night. I need change that habit…I preach keeping caffeine intake to the am hours and I need to follow that advice!!!

What should you do when you have a super TIRED day like I experienced??

Well, you could take a nap or ADJUST, I adjusted:

I went for a walk with a good friend of mine. Emily is my favorite photographer and she designed my book layout…(she’ the one who made it pretty)!! She had her first son last September and he’s so CUTE!!! OMGoodness, for the first time since my babies were little I held a BABY!!! and It was GREAT!!! His blue eyes memorized me!! Emily is going to do a shoot with me in about  around my birthday~ Anyhow, My workout was perfect for my tiredness…

Don’t be afraid to listen to your body a bit, adjust your workout if you need to, because you do need rest in order to REBUILD your body.

Remember it’s never too late to get BUFF, but at times it can be TOUGH!!!!
Keep focused on the positive and BELIEVE that you can attain your BEST body, life and legacy!!!

You ROCK!!!
-Michelle

Today’s workouts:

Day 4- Thursday-Repeat Day 1’s workout=

Upper body, Intervals and ABS (PDF for download)

UPPER BODY-Circuit-do all exercises upper body in the order as listed;repeat the circuit 3 times. #1 then immediately #2 then immediately #3 etc…then the entire series again for 3 rounds* 3 sets of each exercise total
EXERCISES

#1-Chest press or Push ups regular or on knees
lbs.
3 sets total* to failure

#2-Rows-machine or bent over holding dumbbells
lbs.
3 sets of 10 reps

#3-Tricep machine or Chair dips-for triceps
lbs.
3 sets of 10 reps each

#4-shoulder press machine or DB Shoulder Press
lbs.
3 sets of 10 reps

#5-Bicep machine curls or DB Bicep Curl
lbs.3 sets total of 10 reps

#6-Cable tricep push downs or Tricep extension
lbs.
3 sets of 10 reps

#7-Standing Lateral/Side shoulder Raises (flies) with DB’s
lbs.
3 sets of 10 reps

 

Then Intervals:
BuffMother Intervals S6 Phase 1:

20 min is always the goal

5 min. warm up -WALK

1 min. hard- JOG

2 min. easy-WALK

1 min. hard -JOG

2 min. easy- WALK

1 min. hard-JOG

2 min. easy-WALK

1 min. hard-JOG

5 min. cool down

This is 20 min total: 4 hard min. total

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

ABS-

ABS–CPTME….SIMPLE 7 for 7 – REFER to my book “AFTER BABY ABS” for an explanation of these exercises and terms
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

Enormously successful "Boosting"~ SSS 2011 day 15/70

HEY!! How was your weekend? mine was busy!! And MAN am I happy to have the house to myself finally today. This SNOW DAY business is cramping my style~ Today it’s time to get my house back in order and get rollin’ agin before the kid’s schedueld winter break comes next week! Oh the joys of year round school!

So…my super bowl pick of the Steelers didn’t win 🙁 My Hubby and I bet each other a “favor”…so I now OWE HIM some “favor”…wonder what he’ll choose for it??

Last week despite it’s trials was a success for my workout and diet goals. I’ve eaten loads of fruits and veggies- LOVE THEM!! I also got in 5 workout days last week- yay!

Yesterday football practice was canceled again. I went to the gym instead and ran some spints on the indoor track and did drills. I also did some knee extensions.
On Saturday Travis and I worked out together. We warmed up playing catch with the football in the aerobics room and then did upper body lifting followed by a bit more football stuff- we talked about footwork as a defensive player. It was so much fun hanging with him!!

My POA for week #3, my second week of Boosting is to build some muscles!!

M- Legs
Tue- upper body and run on teady
Wed- ?? birthday day- also football practice?? It’s supposed to storm tues and wed so we’ll see if it gets canceled
Thurs- LEGS
Fri- Back, Sh, Biceps and run
Saturday- Chest/Tris and intervals- not running
Sun- Football

+ 100 lunges daily: Week #3’s mini-challenge is one of my FAVORITES!! To do 100 lunges a day takes mental and physical determination~ BUT I know you and I can do it!!!!

An Enormously successful boosting is caused by a good buffing “primer”…I primed nicely this month with an end of buffing photoshoot- and now I’ve gained weight fast!! TRUST ME it’s pretty much all water weight, so it will come off just as fast as it came on…Friday I weighed 127, Saturday I weighed 131 and Sunday I weighed 134…I feel like a bloated pig, lol! Creatine, NO2, salt, more food & carbs have all helped UP my weight. NOW I just need to use it to build muscles!

We have the twin’s birthday this week on Wednesday. I can’t believe my little tiny babies are going to be 8!! WOW! the time sure has gone by quickly~ in 10 years all my kids will be adults.

CHEERS to an ENORMOUSLY SUCCESSFUL WEEK #3!!!

-Michelle

FYI~ here’s a couple post with buffing and boosting workout poa’s:

http://www.therallyroom.com/node/43402
http://www.therallyroom.com/node/43718

Oh Happy Day!

OH Happy day!!  I slept good last night (thank you!!) and I so enjoyed my morning today~ It was the coolest thing to have all 4 of the kids ride the bus to school for the first time, by 6:45 my house was empty and I celebrated by going back to bed for a bit more sleep!! Sleeping

Then once I got up I got another gift- the scale said I was another pound down WooHoo!

So today is cycle day 20 and I weigh 123…that’s 6 full pounds down since cycle day 4 and the start of the “30days to Buff”~ wild!! I know that I’ll be gaining some water weight over the next week as my body preps for TOM but for now I am at my goal for my Anniversary weekend!! YIPPIE!

I got to talk to Deb this morning- MAN she ROCKS!!! Be sure to cheer her on and keep her in your thoughts as she competes at the Bluff’s Classic- this will be her 3rd year at that show 🙂  And I am certain she’ll rock it again!!

I’ve got loads of stuff to get done- so I’ll be back tomorrow to catch up more with you all.

Love and hugs,
Michelle

Customer Service FAQ

Customer Service F.A.Q.

On Hormonal Timing:

Question:

I don’t have a period, will hormonal timing work for me?

Answer:

YES, If you have ovaries you have a hormonal cycle

If you are on birth control pills or other forms of birth control hormones you will still have a cycle hormones…make sure to chart your symptoms.  The added benefit of knowing how your body responds to that particular type of birth control may come in handy at your next doctor visit.  If you take the pill, I would recommend opting to take the traditional 28 day cycle of pills which contain a week of “inactive” placebo pills to allow for monthly bleeding (your period).  Also if you have the option of being “natural” go for it, I feel it is most often the “optimal” choice.

If you have a hysterectomy and still have your ovaries, you will still have a cycle. And, if you are going through menopause or you’re post-menopausal you still have a cycle ….make sure to chart.  Just because you don’t bleed monthly does not mean you are not having cyclical hormone fluctuations.  It is crucial that you CHART your weight, bloat, mood, focus, stress, energy, pain, hunger, strength, sleep, libido and other symptoms so that you can see how your cycle still affects you.  Within a few weeks of charting you will see how your hormones still affect your body.  Once you “see” your cycle you will be able to determine your buffing and boosting phases.  During your body’s natural buffing phase you will feel more in control of you food intake, have more energy, enjoy better sleep, and see the scale as your friend.  In contrast during your natural boosting phase you may feel more hunger, less focused, more tired and struggle with water weight.

Follow these steps to determine your buffing and boosting phases when you are without a period.

Follow our HT rule “when in doubt BUFF!”.  So if you don’t know where to start, start with a 2 week buffing phase.

Start charting your hormones immediately- Since you won’t know what cycle day you are on in your month simply start by using calendar dates instead of c-days on your charting form (Appendix A of my book) or a normal calendar to chart your symptoms.  Soon from your symptoms,  you will clearly see the cycle of your hormones from low to high.

Once you identify a START of a new hormonal pattern in your body, switch to start a NEW 2 week phase of either Buffing or Boosting.

As you move along through these first couple months of charting you may have to adjust your phases just a bit more and that’s OKAY…you will soon learn your body and be able to benefit from training in SYNC with your body and feel at peace knowing you are working WITH your body vs. fighting with it!

Question:

I don’t know where I am in my cycle what should I do?

Answer:

Start with a 2 week buffing phase, followed by 2 weeks of boosting…then adjust as you figure out your cycle “ When in doubt, BUFF!”

Question:

I’m confused- when am I buffing and when am I boosting?

Answer:

My books will detail how to track your cycle and have a good knowledge base about how the buffing and boosting phases work, it’s time to make your plan of attack to Apply HT to your personal fitness and diet program:

I’ve created this helpful tool:

http://www.buffmothertraining.com/buffingboosting-calendar.html

On this chart you see the Buffing days in PINK and Boosting days in PURPLE

If you have an average 28-day monthly cycle, your Buffing and Boosting phases will each be exactly 2 weeks.   The Buffing Phase runs from c-day 5 through c-day 18. The Boosing phase runs from c-day 19 through the end of your cycle, roughly c-day 28 and then continues on from c-day 1 to c-day 4.   On a chart like this or on a normal calendar, you need to note in the day of the week and date that corresponds to your personal cycle like I have shown in this example:

*RULE*

When in doubt BUFF (i.e. add days to your buffing phase)

  • If you Don’t have a period, start with a Buffing phase and be staunch about charting your symptoms.  You will soon see your cycle from your symptoms and then be able to your Buffing and Boosting phases to it( see page 35). Once identified stick to 2 weeks of buffing followed 2 weeks of boosting, followed by 2 weeks of buffing, etc..

On Books:

Question: I can’t wait to get your books. About how long does shipping take?

Answer:

It takes up to a week for us to process orders after that shipping takes 2-3 days (within the USA).  We ship everything via USPS priority mail.


Question: How did you get your abs and stomach to look that way especially after a c-section/ Where is your c-section scar?

Answer:

All my Secrets are in my ABS book; My scar is all too real and is hidden under my bikini.


Question:

Can I buy the books without the supplements? Where? How?

Answer:
Yes, all items are available individually.  Please visit www.buffmother.com/store

and you can also get the books alone on amazon.com.

Question:

I just ordered your hormonal timing book today…and I noticed on today’s blog that if I order today, I will also get a copy of after baby abs…is this true? If so, thank you!

Answer:

YES!

Question:

Does the hormonal timing book work in conjunction with using birth control pills?

Answer:

Yes, for normal 28 day pill packs, start buffing when you start your new pill pack, then start buffing in conjunction with the first day of your 3rd week of pills (day 15 on your pill pack) and continue to boost through your week of placebo pills.

To enhance your results I would highly recommend taking the buffing and boosting pills along with your buffing and boosting phases.

Question:

What are the ingredients of the pills?

Answer:

The ingredient lables are here:

http://blog.buffmother.com/store/free-trial/

Question:

Exactly what are the pills for?

Answer:

The pills are made to enhance your body’s response to your Buffing and Boosting phases.  The HT Pills are made to help your body produces it’s hormones the way nature intended along with helping you through your monthly hormonal fluctuations with a few extra ingredients.  For instance the buffing pill contains extra amino acids to help you retain the muscle while you are losing weight.  And the boosting pill has an appetitie suppressant in it that will help you control your food intake during PMS.

Question:

Can I take the HT Pills while on Birth control?

Answer:

Yes!  They are all natural  and will not interact negatively with your birth control pills.

Question:

Can I take the HT Pills while pregnant?

Answer:

Please check with your doctor.


Question:

Is it safe for my teenage to take the HT Pills?

Answer:

Yes, just be aware that every once in a while people are sensitive to certain nutrients (like vit e, niacin and chromium) found in the pills.  Since she most likely has not taken many supplements in the past keep an eye out for any possible sensitivities.

Question:

I am interested in your HT Pill. Currently I take Vitamines C, B6, Cal-Mag, Chromium, Womans Vitamin and Flax Seed each day. Would this replace all these??? If not, which ones would I have to continue taking? Thank you, Violet Balzer 86 Trussler Road Kitchener, Ontario, Canada N2G 3W7 P – 519-741-1383

Answer:

Hi Violet,

Thanks for your note.

The Hormonal Timing Pill works in conjunction with your natural hormonal cycle and with my training program’s Buffing and Boosting phases.  The HT Pills would replace your current B-6, Chromium and magnesium supplements.  PLUS they would give you additional nutrients and support what is going on in your body at that time of the month.

Please let me know if you have anymore questions,

Thanks!!

Michelle Berger, aka BuffMother!

Question:

From: Pam

Michelle, I was looking into the HT pill and was wandering on the 60 day supply do you get both the buffing and the boosting? Also do you have a brand name of supplements that you recommend some brands have alot of fillers is liquid cal. better than pill? Sorry so many questions. thank you Pam

Answer:

Hi Pam,

Thanks for your note~

For the 60 day supply of the HT Pill you get both the buffing and boosting pills.  I

As for a “brand” of supplement, I don’t have a general recommendation.  It depends greatly on what vitamins you are talking about.  For Calcium, there are so many choices…liquid is a great one since you KNOW it will be absorbed, but there are many great pills on the market also.  Personally I take a one a day calcium supplement called EZ Cal or Tums.

Hope that helps a bit,

Michelle Berger, aka BuffMother!

Question:

Message:

Your website says it’s never too late, and I believe that, but do you know of any organized group for women over 50 that are just getting started? There’s a difference in hormonal changes and menopause. I would like to find women my age battling over 50 challenges. Thank you for the articles; they have been inspiring. Rebecca

Answer:

HI Rebecca,

Thanks for your sweet note.  You are right it is never to late to improve your health and quality of life!

I actually have several women your age in my Team BuffMother Rally Room AND my training system Hormonal Timing still works regardless of your age, because even though you are past menopause you still have a cycle of hormones each month!

If you are set on looking for away from www.BuffMother.com for another site, I’d suggest checking out www.GrayIronFitness.com

Thanks!

Michelle Berger, aka BuffMother!

Question:

Hi, I recently received your book and have started reading and following it. (I’m the customer in South Korea). Your book and website mention the hormonal timing pill, and I think it would be a good thing. But I have some inquiries about it. I’m really inclined to buy the Pill, because taking 1 pill with everything I need sounds fantastic. Currently I order many variety of things for a lot of money from bodybuilding.com. So not only, would ordering the Pill be convienient, it would probably allow me to cut out the other individual things I’m taking, and save me money. But the one problem I’m having, is I don’t want to buy it without know what the ingredients are. And I know that you probably don’t want to reveal it on your website and in your book, so its not easily copied. However, I have a thyroid problem, and am currently on medication for this. And would really want to know what the ingredients are in your Pill. Just so that I can cross reference with my doctor, and make sure there will be no complications. So if you could please let me know what you are putting in your Pills, it would be greatly appreciated. A customer and motivated fan, Dianna

Answer:

HI Dianna!

Fun to hear you are using Hormonal Timing!!  I am actually sending out your After Baby Abs bonus book today!

I’ve placed the nutritional labels of the HT Pill supplements here:http://blog.buffmother.com/store/free-trial/

so that you can see the ingredients.

Thanks so much for your note and excitement…

Let me know if you have any further questions.

Your friend,

Michelle Berger, aka BuffMother!

Question:

When WILL your training package be available??

Answer:

The Customize Training programs will be available in April 2009, please check back at  www.buffmother.com frequently for more details.  However we do offer many training options via our Video Coaching program.  More details on that are here www.buffmother.com/videocoaching

For the following requests please e-mail customerservice@buffmother.com:

Please stop my autoship/subscription to the HT pills.

Please change my the credit card I use for my subscription.

Please send just boosting pills and no buffing pills…I can’t handle any caffeine.

Great day! Heck it's been a great YEAR!

Today has been a GREAT Day!! As a matter of fact it’s been a great year so far for me!  I’ve just been HAPPY, Happy, HAPPY for the most part!

Jan 1-The year started on Friday with a great day spent with my DH~ we had spen NYE in a hotel and then the entire rest of the day together, thanks to Grandma Mary watching our little monkeys for us….
Jan 2– I went to workout and brought the girls shopping to target where I scored some much needed sweat pants and a few shirts!! Then  we had another great day of family time and football and FIGHTS~ we ended up purchasing the UFC despite the card being really bad- Dana White needs to put together some better cards!!  or he’s going to lose some of his fan base!
Jan 3– Super Football SUNDAY!!!  I was so happy that the Vikinings played and KICKED tail!! then the Cowboys kicked the EAGLES tail so that the Vikings got a better playoff position- YAY!! (oh an it was cycle day 1)
Jan 4– I worked, got caught up on a lot of stuff, enjoyed it and even enjoyed the kids still being home from school due to the snow day- I went to the chiro and got my butt feeling better~ then I got in a good interval workout on the upright bike. 
Jan 5– www.buffmother.com’s GOLDEN ANNIVERSARY!! It’s been 5 years of AWSOME!  I’ve loved being able to give hope to women all over the world ~ God has really blessed my life through my website!  I also went to my MMA class~ It was another BLAST!! I love it~ we actually did some semi-live rolling and I feel like I did very good!  IT WAS FUN!!! Then to the gym to get in a run  and lift with chest…I am still dealing with my butt being weird, but it’s definantly better than before I went to the chiro.
Jan 6 – It’s almost 9pm and I just got home from the gym…my workout was way later than planned, but that is better than not getting it done.

My weight is up to 135 ….crazy but I feel good!  I am not fretting my weight right now because I know a bunch of it is water weight from all sorts of things: salt, carbs, carbonation, wheat, dairy, hormones, creatine, etc…

cday 1- 131
cday 2- 133
cday 3- 135 (weight up from STEAK dinner and CARBS)

Okay…On to my to do list issues.  Yesterday I planned to write a to do list, well….it really didn’t happen.  I got a start on it and then i got “paralyzed” by it.  My list is way to long!  I need help!!!  I think for the rest of today I’ll focus hard on getting a bit more “caught Up” with my e-mails and by tomorrow I may be ready to focus on a to do list.  My hormones should be cooperating better on cycle day 4~ my mental HIGH days are coming soon, I can feel it!!!!

here’s a quick POA for my workouts the remainder of the week:

Thurs- MMA class at noon
Fri-Chiro appt @10:30; Back,sh, bi and run intervals
Sat-chest, tris, abs
Sunday- run intervals

Hope all of you are having a GREAT 2010, I sure am!!

Love and THANKS!!

-Michelle