The ONLY way you are going to see results in your diet and fitness efforts is through CONSISTENCY!  One of the main reasons Hormonal Timing and TEAM BuffMother work is because they help you stay more CONSISTENT!  Try using this “Weekly Consistency Report”– it’s easy to copy+paste into your blog posts every weekend to help you stay consistent! Be Accountable to yourself!



Weekly Consistency Report

How many weight workouts did I complete last week: How many intervals training sessions did I complete last week: How many days of the week did I workout:

What obstacle did I overcome in order to get it done? Who did I encourage this week?



MY POA (Plan Of Attack!!!!) for this week #___________- Date:___________
What is my main goal this week with my workouts? What is my main goal this week in my diet?


How do I see my workouts shaping up this week?

Monday: Tuesday: Wednesday: Thursday: Friday: Saturday: Sunday:

The Key to your Motivation is to Encourage others!

Shine in 49 Runner Up – Sarah Pacia

Name: Sarah Pacia of RI
Number of children and ages (it’s okay if you have 0): 2 boys ages 6 and 2
Age: 41

Why did you enter the “Shine in 49” contest by BuffMother? I entered because I want to win!   I am excited to be in a contest.  I also joined the contest because I know how great Michelle is at motivating me and how knowledgeable she is.  This contest also fell at the perfect time to get in shape for bikini weather.

What tactics did you use to stay focused and engaged for the entire 49 days? The mirror is a great tool!  The group on facebook also kept me going.  Every time I would hear about someone else’s great results it pushed me to try harder.  I felt so good working out and seeing results. I care about myself and want to feel good about me and my body.

How do you feel about your success? I feel good about my results.  My clothes fit better and I am confident in my workouts and in wearing shorts!

What obstacles did you have to overcome in order to attain your goals? I had to be flexible when finding a time to work out.  My husband is a firefighter and is gone at off hours and I have 2 young boys with no family nearby to help with childcare.  The gym I belong to does not provide childcare.  Another obstacle is I live in a house of white carb lovers but overtime the temptation of eating foods that go against my goals went away!  I also work in Boston part time and when I’m gone it’s for 12 hours a day.  Really, none of the obstacles slowed me down much, I had a goal in sight to get in the best shape I can over the 7 weeks.

What would you like to tell the world about BuffMother ? I’ve been telling anyone who I speak with about working out that I’m in the contest and how Michelle had 4 children in 4 years and won several competitions the following year.  I also tell them how she helps other moms and women get in shape online and offers so much help and support.

Can I have your permission to post your entry online? Yes


DATES taken-     Beginning 4/23/12     Ending date 6/9/12

Height: 5’7″
Weight: 140,135
Hips:40, 38

Today’s Date:_6/9/2012_______
height:______5’7″______ weight:___135________ age:_41______
Please list the following measurements:
Bust (around the biggest part, women only):33,  32
Chest (just under armpits with arms down at your sides):34, 34
Waist (the smallest part):28,  27
Hips (the largest part of your butt):40,  38
Shoulders (around the outside of your shoulders with your arms at sides):41.5, 42.5
Biceps (relaxed at midpoint of upper arm):10, 10.5
Thigh (8” above Knee cap): 22,  19.2
Thigh (12” above Knee cap):22.5,  21.5
Calf (7” below knee joint):11.5, 12

I lost 7.8 inches and 5 lbs during this contest!

Before and After Pictures


6-9-12  Hi Michelle,

Thank you so much for holding this contest and providing such great and helpful information that I am going to continue to use towards my goal of being fit and in the best shape of my life!

I’m having a really hard time choosing 1 after photo so am attaching 1 before and 2 after…I’m sorry if that’s a bother!  I want to show you my back and my abs.  I love to do core exercise 🙂  I feel like it keeps me strong in my workouts and in every day life.  My true before and after picture if I had to choose would be the 2 pictures from behind.

You have done wonderful things for me including helping me feel good about myself and I can’t thank you enough!  Thanks again for giving me so much. I will continue to spread the word about buffmother!

Your friend,

"All Star" Kermane of OH

Kermane is not only our All-Star of the day, but It’s her birthday Today!!!  Happy birthday Kermane!!

Kermane has an amazing testimony; she is a true NO EXCUSES kind of a gal!  You name the obstacle, she’s overcome it.  Now with the support of the Rally Room and with Hormonal Timing she has built herself the best body of her life.  She never ceases to amaze me with her progress and her determination to be a GREAT example for her son.  She is on fire to build a legacy of health for him and is currently attacking a new goal to run a 5k race in the near future!!!  Kermane just celebrated 6 years cancer free last Friday~ NOW !! that’s something to celebrate!! I am so, so happy for her and blessed that she’s have shared 5 of those past years with TEAM BUFFMOTHER !! ♥ I love you!

You can follow Kermane on her AWESOME blog: KERMANE THE FIGHTER

Kermane’s thoughts on Hormonal Timing– as a Mother and Cancer survivor:

This is a picture of me AFTER I came home from having my son.  I was sleep deprived, fat, depressed and miserable, plus I had a little one who was depending on me for everything and I could barely take care of myself at the time.  It was my worst picture, because during my last trimester I just ate whatever I wanted and didn’t work out at all.  After fighting breast cancer, chemo and reconstruction surgeries I was ready to take care of me again so I decided to go for my goal.

The Hormonal Timing System helped fill in the missing pieces when it came to diet and exercise for me.  For too long I was getting discouraged when I would fall off the wagon, not realizing my hormones had a lot to do with that.  From tracking my cycle with Hormonal Timing I realized I am full of energy the first two weeks of it and start to feel less energetic the closer my period comes.  I realized about two days before my period I was zonked and should not try to kill myself working out then.  It helped me gear my exercises towards my hormonal cycle in a positive way.  I think the key point of Hormonal timing is that we have to realize that our bodies are ruled by hormones, like it or not and that we should allow our bodies to follow our natural cycles and not try to push ourselves beyond that because that makes us more prone to failure.

Why Kermane LOVES the Rally Room!

I have always been interested in exercise.  As a child I had excess babyfat to go with my glasses and long hair resulting in some self esteem issues.  By the time I hit fifteen I was what you would call a cardio bunny.  Also I was skinny fat, I had no muscle tone but growing up in a household where my Mother was obsessed with cardio I didn’t realize at the time there was other types of exercise.  Cardio was great for sweating but I still wanted to eat like my friends and ended up battling bulimia for about three years in the closet.

About the time I married my husband I realized I should be lifting some weights and bought 6.6lb dumbbells thinking I was the bomb!  Ten years into my marriage I had dumbbells up to 10lbs and did all kinds of Jane Fonda type weight lifting.   My Mother passed from breast, liver, colon cancer 3 days prior to my son’s birth, depression hit hard but I lifted myself out of that for my son and husband.  When my son was about two years old I started the Atkins diet and lost some weight only to be diagnosed with breast cancer. I was depressed. I was 34 years old and afraid my 35th birthday would be my last.  I gained about 25lbs thru the long process of recovery and reconstruction.  After my main battle was over I realized I felt sluggish and I wanted to lose the weight I gained.

While reading a website I found an article by Michelle about why muscle burns fat. Something clicked in my head. I went to her Buffmother website and read all the articles, I joined her Michelle Berger group. I was embarrassed to post my workouts because my weights seemed small compared to everyone else’s.  Then Michelle started the Rally Room site for women only which I joined and my love of strength training began. I joined contests on the Rally Room site to motivate me and they did.

I’m addicted to it now, I like how everyone encourages everyone and if necessary tries to get someone to see it is necessary to eat, you got to feed those muscles.  I have made so many friends here. If you’d asked me a year ago if I would be friends with people living in Canada, Texas, Florida, Tennessee and Michigan I would’ve said you were crazy. But I have.  There are women on here that know more about me than my best friend, I am that close to them.  If they needed me I would fly there in a heartbeat to help the out with any struggles they might be suffering.

When I joined the Rally Room I was depressed and my body image was low, I struggled with self-doubt and had to fight the urges of bulimia.  Now I realize that though my body became sick it is a miraculous thing. It has recovered and rebounded.  I can bend in some amazing yoga poses that normal people probably could not do. It gave life to my son and he is a beautiful creature. My body is strong, stronger than I ever gave myself credit for. My Mother was not the most positive role model and delighted in bringing my self image down and I am proud to say if she was alive, no matter what she could not bring me down right now.

Since joining my hips went from about 43 inches down to 37inches, I have lost 3.5inches off my waist.  My strength has increased tenfold. I can leg press a 380 pound man if I wanted, and squat a 180lb person. My chest which was ravaged thru surgeries and reconstruction is becoming stronger everyday and it will be only a matter of time before I can bench press 100lbs.  My arms used to look like chicken wings, they now look like my arm idol Jennifer Aniston.

I realize that cardio is not the only type of exercise.  I strength train my body 4 to 5 times a week now and delight in my strength increasing. I realize its ok to have a day off from working out now, in fact it is good for your body. I love encouraging people to realize that no matter your age or current fitness level you can achieve your goals.  If people can look at me and be encouraged from my struggles in life then I am willing to tell my story to any woman who wants to listen.

I’ve discovered that my body needs extra supplements that I am low on them and when I take them my mood swings improve tenfold.  I’ve also discovered cardio doesn’t have to be hours but can be as little as 20 minutes if you do interval training.

The Rally Room has given me great support and all the wonderful ladies in in encourage me when I am depressed and lift my spirits to get back on the fitness wagon. More than anything it gives me the spirit to continue when the body is weak and I thank you for it Michelle!

Super Star Success 2009 – Finalist Tania Y.

Name: Tania Y
Number of children and ages: 3 kids 8, 6, & 4
Age: 39

CD: 6

Height: 5’6″
Weight: 169 (-7)
Bust: 37 (-1.5)
Waist: 31.5 (-2)
Hips: 42 (-1) (I sure wish this number would get lower lower lower!!!)

Why did you enter the SSS contest by BuffMother?

I entered the SSS contest so I could be more accountable for the work I need to do to reach my goals.  I love the challenges and support I get in these challenges. It seems like all entrants want EVERYONE to succeed.
What tactics did you use to stay focused and engaged for the entire 70 days? I tried to check in often and keep up to date with everyone’s blogs.  I tried to be honest about my efforts and sometimes LACK of effort.  I took some focus off eating and just tried to meet each mini-challenge head on so I could see the most result.  Most of all I tried to find more of a balance in all areas.  It seems as though sometimes when I get dedicated to workouts or eats that my home and family suffer.  This time I really tried to make sure I attacked from all directions so NO part of my world was neglected.
How do you feel about your success? I am happy with the scale weight I have lost.  I love that my belt is 2 holes tighter now.  I would’ve loved to have seen even more but who doesn’t want MORE?  Just fuels me for heading into holidays and BEYOND!!
What obstacles did you have to overcome in order to attain your goals? With my 3 girls and all their activities it is mostly a time and energy obstacle.  I sometimes get into a mental slump and I really had to reach out and push past all of that to keep going.
What would you like to tell the world about BuffMother? I just want everyone to come here and spend time get to know all these lovely ladies.  It is one of the most wonderful places to be and can really help you stay on track and learn so many new things!