Archives

Sweet Mother’s Day

Happy Mother’s Day to all the MOMMAs I know.  Your sacrifices are awe-inspiring  and unconditional love is forever astonishing.  May God Bless you today and always! “The Lord watches over you. The Lord is like a shade tree at your right hand. The sun won’t harm you during the day. The moon won’t harm you during the night. The Lord will keep you from every kind of harm. He will watch over your life. The Lord will watch over your life no matter where you go, both now and forever.” (Psalm 121:1-8, NIRV)

I feel bad that I’ve been a bit MIA the past few days…I’ve been spending less time on the computer and more time CLEANING, lol! Yesterday we attacked the shop where Travis does his woodworking. It’s is a super mess, but already better.   He’s got to finish it up some today.  BUT after that we plan to build some FIRES.  It’s our tradition on MOTHERS DAY TO BURN IT  DOWN!! WHOOHOOO!!

Today, I got to sleep in a bit.  But now I’m prepping for my workout.  I’ve been doing well to get in my fasted biking and it’s been getting easier. HOWEVER, I have not been pushing it as fast as I did the first day.  My RPMs have been in the mid 60’s instead of low 70’s because I’ve been multi tasking.  Practicing singing and learning a monologue during the 20 mins– so I can’t push it too hard and do both, lol!  I actually think today I’ll get my lifting workout done and then bike. I have chest/triceps, and the LaCroix to do and then I’ll bike for 20.

Now for my weight update. Well…I started up taking L-glutamine again about 2 weeks ago and HOLY COW it makes me retain water like crazy!!  2 days ago I was UP 5 pounds from it, I decided I can’t handle it and stopped taking it yesterday. Already the water is shedding…I am now at 131 and hope it’ll be off within the week.  I’m wondering if the kind/brand/form of L-glutamine was crappy because in the past my body had not responded like that.  We’ll see, but for now, I’ll stick to my NO2 and Creatine, but no L-glutamine.

My workouts for the past few days:

Saturday: bike 23mins fasted; afternoon back, bi, shoulders + treadmill intervals +Cleaned shed for at least 4 hours Friday: Legs +Ham- plus cleaned all day! Thursday: Shopping with Travis (It was EXHAUSTING); 6 pack of PEPSI

Wednesday: 40mins fasted bike; Trail hills run +2 sprints

I’m a day behind on my POA, so I’ll shift just shift them forward a day:

Sun May 11 Day 6 FASTED BIKE 20min;Chest 6-pack of LaCroix ab routine

Mon May 12 Day 7 Legs the “BLT” Butt workout

Tue May 13 Day 8 FASTED BIKE 20min;Back, Run Upper Body- Slim Chick Pink Buffing

Wed May 14 Day 9 FASTED BIKE 20min;Legs Lower Body- Slim Chick Pink Buffing

Thurs May 15 Day 10 FASTED BIKE 20min;Chest, Run Abs/Booty- Slim Chick Pink Buffing

Hope you have a wonderful SPIRIT filled day 11 of Every Day in May and get to enjoy some yummy GREENS today!  I’ll have some asparagus in my stir fry veggies and I’m going t eat some extra celery, yellow and red peppers.  YUMMY!

Love you!

-Michelle

 

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Monday’s Journal~

I’m posting this just as some of my  Journal for  accountability…I’m stepping it up a notch this week in the diet and workout arena– time to shed some of the fat I gained during my “vacation time”, LOL!

Sunday workout- Upper body + treadmill @ gym with Gunner

Chest Press
Seated rows
Push ups
Sit ups ( some jumping and stretching too)
Lat rows
Shoulder press
Wide grip cable lat pulls
pose down bicep curls
triceps bench dips
run intervals- these were killer today!
one set lower back/booty hyper extension machine
Sunday eats…VERY LOW CARB is goal!

Protein: eggs, brat, chicken, hot dog
Carbs: corn on the cob and a few bites of sweet tater
Fat: egg fat, brat fat, hot dog fat,  ranch, mozzarella cheese, butter
Greens: tomato, cucumber, spicy v8
*forgot to take CREATINE…that would have been another carb

My “ONE TASK” for today was planting some trees in pots…I got about 12 new evergreens done!

~~~~~~~~

Monday’s workout- LEGS + bike @ home- cleaned house between sets
10 min warm up on bike
Dead lifts
Squats
Knee extensions
Lunges (forward lunges)
Ab wheel
20 mins of steady cardio on u-bike
One set of each: ball ladder crunches, full extension ball crunches, laying side leg raises, cats/dogs, superman’s

Today’s Eats…I’ll keep adding to this list as the day goes on.
5P: protein in water, eggs, more eggs, toppings off 1 small piece of pizza, taco meat
2C: CREATINE! (half scoop normal punch+ 2 small scoops of no carb version), corn chips
4F: egg fat, cheese, black olives, cheese,
3G: salsa, onions, cucumber

I need to go grocery shopping so badly!  Tuesday will be ERRAND day…kids get hair cuts and I need to get some other shopping done– we’ll be on the GO, GO, GO!!

My “ONE TASK” for today was cleaning out the front room of our house– it’s been a “storage” area for several months.  I cleared it out so much that now you can see most of the carpet, yay!!

Time to shower before hubby gets home.  It’s always good to clean up for my man!

See ya’s tomorrow- it’ll be day 1 of 40 in my “40 days to fit challenge”— join in!!

-Michellle

 

Money, Money!!

I’m sending “Shine in 49″entries off to the judges today~ so that we can get the results announced prior to the HOLIDAY! I can’t believe the 4th of July is almost hear! OH wow! time for the bikini!!  It makes me very thankful to be back to my workouts this week!

1 week off + 3 days of workouts = SORE! SORE! SORE!

I can hardly move today without something hurtin’…OMGoodness~ Then this morning I found out I forgot to take my CREATINE yesterday– it was still sitting on the kitchen counter from yesterday~ DUH!  So I took it, despite it probably not quite as effective since creatine turns to creatinine after it’s been mixed for a a period of time. That’s why it’s best to take shortly after mixing it into your liquid.

My workout total for yesterday ended up great: 10 mins fasted  upright bike intervals and 27 mins total of outside exercise – 6 minute long uphills + additional running/walking for a total of a 27 min workout.

I was greeted at the end of my running trail by a pretty blue snake (thankfully it was dead!)…I guess it’s called a “Blue Racer”

Here’s a pic:

So today I facebook I posted this “I may be odd but money has never seemed to make me take action— So I’m curious…Do you get motivated by $$$$ MONEY $$$$ ~??”

I got some interesting responses…and also figured I should elaborate the meaning behind the question:

When I say I am not motivated by money, I mean it!  I can’t seem to do simple things that could easily make me more $$.  When I look at my to do list money is often there for the taking, but I don’t take action on those items unless my back is against the wall.  I hate that about myself, but I am so thankful that MONEY is not what moves me to action.

I see people “keeping up with the Jones’ “or flaunting their private jets, expensive cars, big houses, designer clothes and other STUFF– and it does NOTHING for me!  I do love having money though— I love not being STRESSED about every penny!  I love being able to give gifts, buy my kids things, afford nice things, but it still doesn’t make me move!

What make me move is deeper– it’s actually LOVE.  I love people, I love seeing people happy.  I love feeling that I can help others.  I love teaching. I love sharing a bit of my happy life with others through positive info, pictures, stories, tips, etc….Love is truly the greatest motivator for me.  I love the thought of making life easier for my kids (with my $$)

I am motivated out of LEGACY.  I am want to be excellent, I want others to be excellent and I want the world to be more excellent because of my contribution to it.  I refuse to sell junk, to HYPE anything I don’t truly believe in.  That’s part of why you don’t see Ads on my website for every fitness product under the sun.  That’s part of why I don’t spam my mailing list with offer after offer.  I don’t want money that makes me be anthing but true to MYSELF!

I also am motivated by RESPONSIBILITY.  “To whom much is given, much is required”…I have been blessed with some amazing talents and I feel I huge responsibility to do them justice!  God gave me so much and I must not squander it!  I have a responsibility to my GOD to do all I can with what HE has blessed me with.  It’s something I take very seriously.

FYI- I grew up in poverty, as did my husband– so don’t think I have “silver spoon” syndrome either– I am at a prosperous place in my life because of my GOD and hard work!

AND…I need to ADD– I don’t think there is anything WRONG with being motivated by money– I think it’s either in your DNA or not…I honestly wish I was more motivated to take action because of money, lol!!  Thanks for all the honest answers on facebook about it!! https://www.facebook.com/buffmother/posts/10151872073415055?notif_t=feed_comment

Love ya’s!!

-M

F.A.Q’s~~ Shine in 49~ Day 31

We have only 19 days left in our contest and I hope you are similar success as me!!

I am rockin’ it hard!! I’ve had a “workout” every day final month before my birthday!! The fat is melting off in part due to that, but also because I am eating good- tons of veggies, fruit and protein of course- PLUS I’ve been faithful about taking my supplements daily- a multi, calcium/mag/zinc, my HT PILLs and creatine too!! in 3 more week’s I’ll be Shining BRIGHT  for my 37th birthday!!

Be sure to get in your workout today!!  Every one counts at this point!!

I thought I’d share some FAQ’s with you today…tons of helpful info is below 🙂  Learn and  Enjoy!!

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://buffmother.com/buffingboosting-calendar

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 labels are here:

http://buffmother.com/free-help/free-trials

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

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 a lot 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 convenient, 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://buffmother.com/free-help/free-trials

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 are availiable now….I had been sold out for quite some time, please check back at www.buffmother.com  for more details.

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.

Shine in 49: Day 16

HI!!

It’s Day 16 and time for LEGS once again–We switched up workouts this week
to a more traditional lifting routine.  Be sure to REST between sets for at least a minute and maybe even 2 in order to lift heavy.

 

 

MAKE  every rep COUNT!!

Well,  Yesterday, my 12th day of “Shine in 49” was a great one!!…my brain is finally working and I am motivation is HIGH. According to my hormonal cycle it’s time to BUFF my body!!! I am going to keep taking creatine through this buffing phase~ but the last 2 weeks of this contest I’ll cut it out, so that I can lose the tiny bit of water retention from it!

I also got to spend some time relaxing outside- I love some sunshine!!
It was a GOOD DAY!!

Your friend,

Michelle

p.s. One of my favorite moves for the booty is what I call the BUTT SQUAT~

6 S’s of Success!

I’m here to report that my “Buffing Phase” is going quite nicely this month~ Yay!! I’m on track to be at a good solid 125 for the Warrior Dash race in 3 weeks!!

The past 2 days I’ve weighed in at 127!!!  And the cool thing is I’m at my “ovulation” time too~ NICE!!  It’s so nice to finally see the scale go down after months of being rather STUCK at 130!!

I attribute my success to a few things:

  1. SPRING TIME!! I have so much energy when it’s warmer out- I’m more active and I’m outside so much more
  2. SQUATS!! I am back to doing REAL squats and deadlifts–the smith version just isn’t the same!! I’m STOKING my fat furnaces!!
  3. SKIMPING on my CARB intake…I’m finally keeping my carbs under control! Eating less than 4 servings a day and upping my protein intake!
  4. SUPPLEMENTS~ consistentcy with supplements–Multi, Calcium, HT Pills, Fish Oil, Joint, Addrenal, NO2 and I’ve gone off of Creatine for a bit.
  5. SPINACH, salads and other greens– I’ve been eating my greens!
  6. SUPER focus on increasing my AEROBIC fitness– this helps your body build more mitochondria which helps a person burn fat!

Yesterday I had all intentions of going on a run, but I got sucked into working on the computer all day and then had to get ready to go to town.   I hopped into the shower and it dawned on me that I totally gapped out about going for my run!  OH Well…I had worked out 4 days in a row, so a day off must have been needed.

A run is on tap for today and then some OUTSIDE work on my farm.

Have a good one!!

Love,
Michelle

Stimulants and me = NO GO!

Alright, I am here to tell you about a key learning, I RE-LEARNED about myself last week.  Stimulants and me = NO GO!  My week started off great last week.  I had great energy, good mojo, focused clear mind and then— WEDNESDAY happened.  I did 3 things I shouldn’t have-

1- I took a “fat burner” 2- I tested a new pre-workout stimulant powder creatine/no2/caffiene product 3- I had a BIG diet coke!

I was fine on Wednesday, but on Thursday- I felt as thought I had been hit by a truck.  You think I would have connected the dots and learned then from my faulty intake, but NOOOOOO!  I repeated the stupidity on Friday- minus the diet coke Snicker

Saturday I paid! I was DOA all day and I fell asleep at 8pm.  The moral of my story…

“Temporary energy from STIMULANTS is NOT WORTH it! Stimulants and me = NO GO!”

I implore you to be aware of the affect stimulant type products have on your body. My in-ability to handle stimulants was not always like this…I had years in my 20’s where I was a fat burner junkie, lol!  I was a total addict to ephedrine and “metabolife”…anyhow- I believe that abuse is what has lead me to this place of  “no tolerance”…It’s not good for your body to run too long on empty.  It does affect you more than you know!  Be aware and use stimulants with caution and very conservatively.

The only “safe” pick me ups I found are the small amount of caffeine in my buffing pills and plain old “coffee”…my body doesn’t react in crazy ways to it and I always know that I’ll be able to sleep as long as I keep my consumption to the am hours.

Buffing is ON for me– I started by being active on Sunday- we did more “burning” on our property. Then yesterday Gunner and I hit the HILL on a path by our house- We picked a distance that was about 150-200meters and ran up it 5 times!  It was good and I sure do feel it today!

The remainder of my week looks like this:

Tue-legs @gym with gunner Wed-run and back, shoulders, biceps @gym with gunner Thurs-chest/tri/shoulders and some sort of cardio Friday-legs again…maybe at home due to squat rack issues Saturday-upper body and a run- maybe hills again if it’s nice outside Sunday-off

My main goals this week is to stay focused on diet- cutting diary and grains-  and get in my cardio– it’s time to up it for some serious BuffING!!

I plan to hit my goal of 125 by March 1!!!

Stay healthy, and WISE!!

Love,

Michelle

Sizzlin' in 6 day 12~ Buffing Begins!

HI!! It’s Day 12 and time for LEGS once again– we are going to do the same workout we did on Day 9 ( www.blog.buffmother.com/s6day9 ) . It’s the LAST time you are going to do this workout during the contest….MAKE IT COUNT!!

Well Yesterday, my 11th day of “Sizzlin’ in 6” was a great one!!…my brain is finally working and I am motivation is HIGH.  It was cycle day 5 and time to BUFF my body!!! I am going to keep taking creatine through this buffing phase~ my weight is 128.   Buffing began with a GREAT leg workout~ yay!

warm up- Rbike 10 mins

Squats
45×10
95×10
95×10
115x10x2 sets

Sissy squats
3 sets of about 20 reps

paired with Dead Lifts
45×10
65×10+10conventional x 3 sets

45 degree hack- 2 sets High reps low weight- just machine
paired with Seated Calf raises
95x10x2 sets…started cramping here.  I took Creatine pre-workout and I do better taking it post workout due to cramping.  I need to remember that!

Smith lunges
50×10
70x10x3 sets

paired wit Butt Squats
50×10
70x10x3
in between set here I did some abs on a decline bench- it irritated my back, so I had to take it easy the rest of my workout

Knee extensions
110×10
150x8x2
130×10

leg curls
70×10- my lower back hurt on these…so I called it quits.

Oh and here’s a quick summary of Wed’s- Chest, tri workout:
warm up bike and some chest press
Bench- I did a pyramid-
45×20
95×10
115×8
125×5
125×6
115×10
95×10

other exercises:
Incline hammer strength machine
Incline Flys
Skull Crushers
ABS

I also got to spend some time relaxing outside and watched some more of “24” we are now on season 3 :).  It was a GOOD DAY!!

I’ll be back to post about today in a bit~ it’s FRIENDLY FRIDAY!! REMEMBER TO BE FRIENDLY TODAY!!!

your friend,

Michelle

p.s. if you are wondering here is a video of  BUTT SQUATS~

I "heart" Creatine!

Thursday, April 21, 2011 @ 15:17pm

I “heart” Creatine!

Seriously! for any athlete that is looking to perform their best CREATINE can’t be beat!! I just started taking it again on Sunday after about 3 weeks off and WOW!! I feel and LOOK like an athlete

Last night I got in a quick upper body lifting workout:

Bench, Pull ups, Seated Rows, Lat pulls, knee ups, lower back extensions, incline flys, curl bar biceps

This morning I woke up SO SORE from Sunday’s 3 hour football practice- I sure was glad I started taking creatine when I did or else I’d really be in pain!!

I’ve been getting in a short lower body home workout, just now while cooking supper and commenting in the Rally Room:
squatting, doing bulgarians, calf raises, dumbbell raises and some other ab/hip stuff in between.

Creatine Q & A

Should Women Take Creatine?

I had avoided taking Creatine for years, thinking that it would only make me big, bloated and bulky. Boy was I wrong!

A key change I made towards getting the body I now have was choosing to supplement with Creatine. My results were phenomenal, both physically and mentally. I had never experienced such great results from my workouts. I had more energy, more muscle stamina, more intense muscle contraction, a great “pump”, better muscle recovery, increased strength gains and I was emotionally excited to do my workout. Within 3 weeks, I was 100% sold on Creatine supplementation and it will always be part of my training routine. Creatine is a proven, safe and very powerful sports supplement that should be used by anyone wanting a buff body!

Here is a simplified Q & A about Creatine:

What does it do?
In a nutshell, it helps your muscles get the nutrients they need to perform, recover and grow.

Why is this important to women?
My basic philosophy for getting buff is that “Muscle BURNS FAT!”, if you ever want to be Buff you need to strengthen the muscles on your body so that you are a fat burning machine! Creatine will help you get lean! It will make you feel stronger by increasing the blood flow to your muscles causing greater, more effective contractions during your weight lifting. Creatine will also help you recover from your lifting, and help your muscles have a continuous supply of the nutrients they need to become lean and dense!

How much should I take?
I recommend taking two to three 3g-5g doses daily in a punch form (high glycemic index juice is needed to create the transport system for the creatine go into your cells). There is no need to “LOAD” this substance as once recommended. The easiest time of day to take it is in the morning and again after your workout, the optional 3rd dose should be taken prior to your workout. You will feel the effects within a week.

What about the bloating?
The biggest side effect women have to overcome when taking Creatine is bloating. The bloating is an overall body bloat. It’s not like your typical “monthly bloat”. You will carry the water weight in your muscles, so the more muscle you have the more you will notice the water weight. When I am on Creatine I carry about 3-5 pounds of extra water weight. The good news is that once you stop taking it, you lose the water weight immediately.

How long should I take it?
If you want the best results you must follow a good weight training program and diet along with taking Creatine. I would recommend taking it for a period of 6-9 weeks and then going off for another 3-6 weeks to check your progress. Then start taking it again for periods of 2-12 weeks at a time, all depending on your goals.

It works if you work it !

Take care and GET BUFF!
xoxoxo~Michelle Berger

Happy Hoppy Easter POA

Happy, Hoppy, Easter week!! I love this holiday!! LIFE abounds because of all the Love shared on Easter! I love, love, love Easter!!

My girls have their soccer games tonight instead of Saturday and NO FOOTBALL practice this weekend means my weekend is 100% Free!!! WHOHOO!!

I’ve had a busy weekend, my hubby traded in his sporty car for a Truck last week…It’s been fun to bomb around in it with him a bit the past few days.  It’s so much more my style than a car!! Now I want to get and SUV instead of my van :hehe:  It was such a beautiful day out today so I took a drive around to explore. I visited a city named Gravette for the very first time- which is where my neice and her hubby teach school (he’s also a football coach there).  They have a really nice new highschool and stadium there!! FUN to see it finally!

Workout wise, I ended up taking Saturday off of workouts in preparation for Sunday’s 3 hour long football practice, which was VERY SMART!  It was killer- HOT, WINDY and HARD!! I have really sore hamstrings, blisters on the bottoms of my toes and really sore abs!  At least it’s a ton of fun too!  My ankle did great, just got a bit sore toward the end of practice. After practice I immediatly started taking creatine again.  I need it for recovery!!  Last night for dinner we went to OUTBACK~ It was a super awesome post workout meal!!!

I’ll be hitting the gym for a quick workout tonight while my girls are at their games…I’ll do a mish mosh upper body workout. 

My POA-

Monday: Upper body
Tuesday: Legs
Wed: Football practice 6pm
Thurs:Upper Body
Friday: run outside/Tennis?
Saturday: legs/Tennis?
Sunday: off- EASTER CELEBRATION!!

Let’s have a lovely week!!
-Michelle