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 3^rd 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

On the NO2 product question my answer is this…I’ve tried MANY, MANY, MANY products that claim to be NO2…most of which are VERY expensive.  and Most of which do NOTHING for me.  The recommendation that I make is to take the one version of NO2 that I’ve found VERY EFFECTIVE:

Higher Power NO-XS, 180 Tablets

No-explode and other POWDER type- preworkout concoctions are not in  my mind NO2 products. They are CREATINE!  the reason they work boils down to the fact they have CREATINE in them. So…if you want to take CREATINE they are the products you want. The 2 creatines I am currently taking and recommend are:

1- OVERDOSE- this is a more mild version of a pre-workout creatine.  Many creatines cause stomach irritation and contain a TON of stimulants. This one is good in that I’ve never had a “bathroom” issue with it and I don’t feel crazy buzzed from it. Take it as directed on the container.

2-6 Star muscle brand Professional Strength Creatine (fruit Punch)- this I get at Wal-Mart.  I like this because It has NO stimulants in it so I can take it any time of day!  I also love the taste and love the results from this product.

Things should settle down a bit after next week for work…but not in life as the kids will be off that week for spring break. Then I WILL be sure to hit the gym during the hours when classes are offered! I’m looking forward to Spring break; I plan to take that week off myself~ I think we’ll plan on spending lots of time outside, at the zoo, hit the movies (the kids want to see Alice in Wonderland) and we’ll most definantly go bowling

Okay! The plan for today is this:

Finish 2 training programs- have a coaching call- workout and CLEAN! My house is a mess! And we’ll probably watch some TV…thursdays are always good TV nights- “The Mentalist” rocks~!!

Bye for now!!

-Michelle

Anyhow…I plan to go to workout AFTER my kiddos get home from school which is in about 30 mins. I’ve been busy writing training programs all day~ so I can’t wait to get away from this computer!

I’ll be back later to post what I ended up doing.

Toodles,

Michelle

P.S. Last Call!! If you want to join our 2010 BuffMother! Contest TEAM, this you last chance. I am not taking any new competitors after 3-15~ We have a great team of women started already…we’d love for you to join us~ Don’t miss your chance to join us!!

buffmothertraining.com/videocoaching/contest-training/

My plan is to ATTACK~! the day with my truth hammer- “I am Victorious!!!!”
I have a short but powerful list of To Do’s today:

1- devotion time with God
2- taxes
3- workout programs
4- workout- Back, Shoulders, ABS

Fast and HEAVY- ABS between every sets- little to no rest~ BURN BABY BURN!
Inverted pull ups- various hand position
2xfailure
Lat Pull downs
4×6
Lat Pull downs-one arm at a time
3×6
Shoulder press- machine
4×10, 6,6,6
Arnold’s
3×6singles
Front raises/ upright rows/ bent over Raises
21’s–3×7 Shoulders
Wide cable lat pull downs on knees
2×5 reps arms together+10 each side+5 each side
Just to update you from my weekend;
Saturday I had the following recurring thought as I was doing my workout, “When you need to regain your mojo, Return to your roots!’
I had to return to my roots of running on Saturday to get my workout mojo flowing…I didn’t need to run far or fast or much, but my little run was just enough to get my workout momentum going again! Once I finished my little 10 min run I came in did some stretching, attacked my abs and did 115 pushups( sets of 20, 20, 25, 25, 25).

Sunday was God Day….Church was amazing! Life was good~ I took the kids to the gym and let them swim afterward. My workout was legs I did the following buffing style (little rest or active rest between sets):
warm up on a gazelle type machine by Cybex- NICE! 5 mins
Hack Squat machine
lower back extensions (booty focus)
Squats
Dead lifts
ABS- knee ups
Leg raises
leg press- plate loaded up above type machine
knee extensions
standing calf raises
Smith lunges

It was just perfect for my back and today I feel good…I still a little shooting pain and numbness in my leg, but not nearly as bad. I am getting better!! YAY!

NOW IT’s Time to ATTACK!!
Let’s have a VICTORIOUS DAY

your friend and cheerleader,
Michelle

Today so far, I’ve been catching up with my e-mails and with my FB friend and with you! I’ve been so busy working on taxes that I’ve been a little MIA~ sorry about that!! It’s good to see you are staying fired up and have such awesome MOJO! I LOVE YOUR DEDIDCATION!!!

I’ve been listening to this song over and over this morning- the lyrics are below
Brandie Carlie, The Story

All of these lines across my face
Tell you the story of who I am

So many stories of where I’ve been

And how I got to where I am

But these stories don’t mean anything

When you’ve got no one to tell them to

It’s true…I was made for you

I climbed across the mountain tops

Swam all across the ocean blue

I crossed all the lines and… I broke all the rules

But baby I broke them all for you

Because even when I was flat broke

You made me feel like a million bucks

Yeah you do and I was made for you

You see the smile that’s on my mouth

Is hiding the words that don’t come out

And all of my friends who think that I’m blessed

They don’t know my head is a mess

No, they don’t know who I really am

And they don’t know what I’ve been through but you do

And I was made for you…

Have a super SATURDAY!!

-Michelle

Warm up- tanning and
Chest press machine
70×20
90×15
paired with
Tri-extension machine
50×10x2sets

Bench
45×40
95×10x4 sets
2 sets bench dips between
and 1 set knee ups on roman chair

Incline flys
30’sx10×2sets
paired with standing overhead tricep extension
30#db x10×2sets
plus
DB Hammer curls
25#x10 x2sets

Dips
10, 6
paired with 2 sets of about 15reps lateral raises with 10#plates

Flat Hammer Press
90×10x3sets
paired with 2 sets abs- knee ups

Skull crushers
45×10x3sets
paired with bicep curls
45×10x3sets (2 really wide hand position)

Tricep push downs
70×20
90×10+70×6
80×12
paired with knee ups (2 sets) and stretching

Ab stuff:
Ab roller
CATS/Dogs
Super mans

My back was decent during this and doesn’t seem much worse from the workout today. I didn’t ice but should have! I will do that today!

my eats totals for yesterday:

4P, 6C, 5F, G, 1 T (details are as a comment in yesterday’s blog post)

Today it is cycle day 4 and I weigh 126; Abs are looking good

My workout plan is to go do legs at about 1:30– my BUTT will be my 100% focus

It feels great to be back at it! I love to buff!!

-Michelle

The past few days I’ve been working on my contest training programs. I had forgotten how EXCITED it makes me to train others!! I really do love it!! I am truly blessed to get to do what I do!!  The ladies on our TEAM are going to ROCK the gym as the prep and ROCK the stage big time this year!! I LOVE IT!!

Did you know I am a huge supporter of NRG brand fitness supplements?.  My good friend Joshua Smith started the company and has been a big time supporter of BuffMother!  He’s been “sponsoring” me with supplements for past several months and put together this cool flyer that he’ll distribute at the ARNOLD the first weekend in MARCH!  Isn’t’ it cool? If you click on the picture it’ll bring you to the NRG Website.

I like the 3 items shown on the flyer (stinger-energy shot, maxx pump- creatine pills- I’m taking them currently, Greens supplement-which I typically take during buffing) and several others:
Liver maxx
Overdose- PRE workout creatine product- it’s not as CRAZY stimulating as NO explode
and MAXXTraXtion- their “water release” supplement

I have yet to try the new digestion one…but I plan on taking that soon!!

Anyhow…I am off to get some more training programs put together. I’ll strive to catch up with you all later this afternoon!!

-Michelle

Yesterday I added 2 new supplements to my intake:

1 a new joint supplement that has vitamin D3 in it!

And I started up on 6 star creatine punch

Plus…I got some more vitamin C…

And I’ve had less pain today than I have in a couple months!! YAY!!  I’ve also been praying.

Do you ever consider praying for God to Bless your workouts?  We typically say a blessing for our food (if you don’t do that…start ASAP!), so why not for our workouts?? I am going to really push into my prayer life because it works!!  I’m gonna pray for you more too!!!

Well, I am off to hit the kitchen and then GO!! It’s a beautiful day here to be outside!

Love ya,

Michelle

p.s. I’m trying hard to post my food

So far…

PPP-egg whites, deli turkey, taco beef
CCC- Cutie orange, Creatine Punch drink, vorn chips
F-olives, a few Cashews, a tish of shredded chesse and asian dresing
GGG-Brocolli Slaw, salsa
T-cream and sugar in coffee

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

Number of children and ages (it’s okay if you have 0): 7, 4
Age: 32

Today’s Date:____11/21___ height:____5’3”______ weight:__110 —106.4___ age:____32_
Today’s cycle day-1

Please list the following measurements:
Bust (around breasts the biggest part): 33—34
Chest- relaxed (just under armpits above breasts with arms down at your sides):34—33 ½

Chest- flexed back and chest (just under armpits with arms down at your sides):35–341/2

Waist- relaxed (the smallest part): 28—26.5
Waist-sucked in (the smallest part): 26—25
Hips (the largest part of your butt): 35—35
Shoulders (around the outside of your shoulders with your arms at sides): 37 ¾—38
Biceps (relaxed at midpoint of upper arm): 10—10

Biceps (flexed at midpoint of upper arm): 10 ¾—10 3/4
Thigh-mid (about 8” above knee cap): 19—19
Thigh- upper (about 12” above knee cap): 20—20 1/2
Calf (about 7” below knee joint): 11 ¾—11 3/4

Why did you enter the SSS contest by BuffMother?

I entered the SSS contest for 2 main reasons.  First, I want to win.  I’ve discovered through my time in the Rally Room that I am extremely motivated by contests. I find that I am challenged by seeing what others are doing to accomplish their goals.  In addition, the desire to finish well and accomplish my own goals is an overwhelming motivator for me.  Second, I entered the contest so that I could accomplish super-star success.  I want to get better and be the best that I can be, whether I win or not.  I feel like if I win, that’s super.  However, if I don’t win, I have learned and improved from trying my best.
 

What tactics did you use to stay focused and engaged for the entire 70 days?

I made a habit of blogging and commenting as often as I could.  I know I missed days here and there, but I aimed for being active daily in the Rally Room.  I also tried to set attainable goals for myself as well as using the weekly mini-challenges to start new and better habits.  Third, I made up a chart that I could use to easily record and track my food, workouts, supplements, cycle days, and hormones all in one place.  The chart helps me see how I’m progressing and how food and hormones play into my progress.
How do you feel about your success?

One of my goals was to reduce my body fat.  I used a hand held body fat calculator at my gym and was pleased to see that it said that my body fat was down to %17.3.  A year ago, it was %22.  It’s not a tremendous drop, but it did go down.  My other goal was to get more definition in my arms and legs and stomach.  While my legs don’t show too much change, my improvements are showing on my upper body.  I’m excited to see my fat loss continue to progress to my lower body. 
What obstacles did you have to overcome in order to attain your goals?

I’ve struggled with stress and sickness during this contest.  Both me and my family have had multiple sicknesses continually repeating and recurring in our household.  I’ve also had tremendous stress.  I’ve had a huge ordeal with my dad that our family has been dealing with.  He is a difficult person and seems to thrive on attacking and emotionally destroying his loved ones.  In addition, homeschooling has been tough this year.  The contest started at the beginning of the school year and the stress of getting into the routine has been difficult.
What would you like to tell the world about BuffMother ?

I tell my friends all the time about the wonders of hormonal timing.  Women don’t realize how simple it really is to reach their goals when they understand how to work with their hormones instead of against them.  The more in-tune I am with how my body responds to my hormones and to certain foods, the more I can succeed at reaching my goals.  I will never go back to floundering in the physical and emotional defeat that comes from not understanding my female cycle.

Anyhow…i missed my MMA class again today becuase of the kids, so….~ I told my instructor that I feel like a WUSS for skipping class both days this week and most likely next TUES too.  Tuesday is my DH’s 40th b-day and the first day he’s back home from his hunting trip to MN.  I MISS HIM! WE all miss him! 

I did get in a workout this morning~ and I actually did quite a bit of legs.  I KNOW I’ll be sore tomorrow because of it~~!

So…here’s the run down of what I did:
Warm up- tanning and elliptical 8mins

Squats (butt) on Smith 50#x10×4sets
paired with Smith Lunges 50#x10×4sets

Squats
45×15
dead lifts
45×20
Squats
45×15
dead lifts
45×20

Squats
95×10x2sets
115×10x3sets
paired with no weight bulgarians 10 each legx3sets
and Hip abductions 35#x15×3sets

Dead lifts
65×10x2sets

hack squats- no weight (machine gives good resisitance)
butt focus- lots of reps with intense focus on butt x2sets

knee extensions- on leg at time
3sets

Leg adductions- 2sets

I expect to be sore from this since it’s been a while since I’ve actually squattted.

My weight this morning was up a little to 127 due to ovulation (today is cycle day 12) and Ibuprofin consumption.  I expect it to be down to 125 in 3-4 days…just in time for DH to be home and for boosting, lol!

I have to take a shower and a bunch of work to do on the computer….so I’d better get to it!!

Toodles,

Michelle

Number of children and ages (it’s okay if you have 0):1 – age 12
Age:37

Today’s Date:_9-13-09 / 11-22-09__ height:_____5′5″________ weight:_132.0 / 129.6_____ age:__37_____
Today’s cycle day- 23/ 17

Chest- relaxed: 34 / 34
Chest- flexed back and chest: 36 / 35.25
Waist: 27.75 / 27.50
Hips : 37.25 / 36.75
Shoulders : 40.25 / 40.75
Biceps: 10.5/ 11
Biceps (flexed at midpoint of upper arm): 11.25/ 11.50
Thigh-mid (about 8” above knee cap):19.25 / 18.50
Thigh- upper (about 12” above knee cap): 20.75 / 20.50
Calf (about 7” below knee joint):13 / 13

Why did you enter the SSS contest by BuffMother?
I needed to get back in shape after a long time off. I needed the accountability to be able to stick with it.

What tactics did you use to stay focused and engaged for the entire 70 days?
I kept seeing myself looking better than I ever have so far.

How do you feel about your success?
I have mixed feelings. I really thought I could accomplish so much more. And yet I’m very happy to have been consistent throughout the whole challenge even through the different things life threw at me. And I’m very happy about not just giving up!

What obstacles did you have to overcome in order to attain your goals?
I had to get over my fear. Fear that “trying” would be too stressful and I would end up like I did last year. Fear of failing.  Then Jake was diagnosed with diabetes and that was a shock to say the least. We live life by a totally different schedule now. Then there was my niece’s wedding (food!), family picnics (food!), my 19th year anniversary (food!). LOL, lots of food obstacles as well.

What would you like to tell the world about BuffMother ?
There’s nothing quite like BuffMother! Or even more specific there is no place like the Rally Room!  Also, even when I try different programs and routines, they are all centered around hormonal timing. Even sometimes when I just don’t WANT to think about hormones I can’t help but factor them in now.

Today’s Date: 9/14/09…11/22/09
Height: 62 inches…same
weight: 131…129
Today’s cycle day-CD 29…CD37
Bust (around breasts the biggest part): 37…36.5
Chest- relaxed (just under armpits above breasts with arms down at your sides): 36…35
Waist- relaxed (the smallest part): 29…28.5
Hips (the largest part of your butt): 37.5…36
Shoulders (around the outside of your shoulders with your arms at sides): 39.5…38.5
Biceps (relaxed at midpoint of upper arm): 11…11.25
Biceps (flexed at midpoint of upper arm): 11.5…11.75
Thigh-mid (about 8” above knee cap): 20…19.5
Thigh- upper (about 12” above knee cap): 22…21.75
Calf (about 7” below knee joint): 13.5…13.75

Why did you enter the SSS contest by BuffMother?
To get back on track…I had been getting the workouts in but not as consistent or as INTENSE as I used to and it shows!!  Not only was I feeling sluggish and non-motivated but my lack of BUFFNESS had resulted in a loss of muscle tone and a gain of about 10 lbs. since December ‘08!!  I joined the contest because I needed the committment to accountability and the support of the RR to achieve my goals.   This was also my first challenge BC *FREE* and I was excited to see what changes were ahead of me…good or bad.

What tactics did you use to stay focused and engaged for the entire 70 days?
KathyK and I either texted or emailed our POA’s to each other daily.  I returned to more consistent blogging and changed the tone of my blogs to document more of my eating plans.  I had my DH join me for the first half of the SSS and I loved the support and the togetherness.   I also fed off of the new energy!  There are many new RR members that are in their BuffMother “honeymoon” phase and it was energizing!

How do you feel about your success?  I feel great!  I did not make much physical change (and actually suprised that I did actually go down a few inches) but I am super excited about the other changes…my consistency was back and my eats had a major shift!  I went from working out off and on to scheduling it into my daily life again.  It also seemed like all of a sudden the eating part just clicked!  I was choosing foods because I wanted to, not because I felt like I had to buckle down because of a contest.  For several weeks I ate 90% clean every day with only 1 big cheat meal for the week!  That is *HUGE* for me.  The eats clicked mentally for me this time!  WOOHOO!

What obstacles did you have to overcome in order to attain your goals?
Can you say FT job, 2 kids and a husband?  I am not special in any way…I am not unlike any other woman, but I do have a lot to juggle and the inconsistency with balance, lack of energy and overscheduling myself contributed to why I lost the muscle and gained the 10 lbs. over the past year.  Jeff worked out with me for the first few weeks of the SSS.  I used to always workout on my own so this gave me a different kind of motivation.  After about 5 weeks Jeff got really sick and had to take some time off…he never really got back in.  I never realized how much I depended on his presence during workouts until he was gone.  Honestly, I think that was when my workouts got a little sluggish.

What would you like to tell the world about BuffMother?
I would like for women to know that HT is the key to unlocking their potential!  You ARE different and that is alright!  With HT you learn to listen to your body and respect your hormones!  Stop looking for quick fixes, the pills and the surgeries.  YOU can do this! YOU can make these changes and you want to tell people that YOU did this!  Earn this!  This is why I love BuffMother.  It is something you can put hard work into and earn all on your own!

Height: 5′ 1″
Weight: 118 lbs / 112 lbs
Bust: 35″ / 34″
Waist: 31″ / 26″
Hips: 36″ / 34″

Why did you enter the SSS contest by BuffMother?
To challenge myself to be consistent with workouts, diet, commitment

What tactics did you use to stay focused and engaged for the entire 70 days?
Changed my workouts every workout to stay forcused.

How do you feel about your success?
Could have been better with diet but I am happy with the results and I have changed my mindset to be more consistent with my lifestyle change.

What obstacles did you have to overcome in order to attain your goals? 
Diet is huge especially since I’m not the one cooking. 

What would you like to tell the world about BuffMother ?
I love buffmother its great for keeping motivated and inspired.  Its a favorite bookmark on several computers.  I have been a site fan for a few years now.

Cycle day 3 was yesterday and I’ve come to realize that it’s typically a “tired” almost “sick” feeling day for me.  I think the hormone levels coupled with blood loss can make me feel pretty ICK!  Anyhow…today is better, my MOJO is rising and I have a bit of focus again!  I did get a workout done yesterday at the gym…it was a good escape!

Here’s the workout:

Warm up elliptical- I actually did intervals for 9 mins
Bench
45×20
25push ups
95×10
20 push ups
ABS
9×10x4 or 5 more sets
15 push ups
ABS

Incline flys
30’sx10×3sets
paired with
tricep push downs
80×10
95×10
80×10

Posedown bicep curls
30×15
40×10
40×10
paired with
2sets cable flys and stretching

Cardio- boxing drills in aerobics room, approx 20 mins

I am still struggling with my butt, but I’ve decided with the prodding of my DH, to try and just “leave it alone” for a week or so…meaning- NO STRETCHING, RUBBING, POKING, TESTING etc… I have a tendency to constantly fiddle with my injuries- which may lead to them not being allowed to “rest” and heal.  So that’s my new idea for the week on it :hehe: 

Today’s focus is Balance, so my plan is to do several balance type exercises during my leg workout.  My MMA class got canceled for today, so I’ll be doing a small leg workout and running at the gym instead.  I plan to go this afternoon.

I also plan on catching us up with our Just Do it posts:

Day 15 Diet

Day 16 Balance

Keep workin’ it and stay focused!!

PEACE OUT,

Michelle

p.s.  today’s workout:

warm up 8 mins r bike

run intevals- most off mins at 7mph on mins @8 or 9 at about 8 mins into it
i did an entire 1/2 mile at 9mph= 3:20

25mins of running total- total distance 3.1miles

Lower back extensions 2 sets
Abs on extension machine 2 sets
Leg extensions 4 sets with stretching to the side (hip/obliques) and standing quad stretch
Leg curls- these were crazy weak on my left leg (did single legs on these) really light 4 sets
Single leg press 3 sets- these felt good…I’ll have to do more of these while my butt is being stupid
one set walking lunges no weight and some walking calves

Today’s Date:____9/14/09 11/21/09 ____ height:___5′10 still 5′10___ weight:__165 158_ age:___32 still 32___
Today’s cycle day-

Please list the following measurements:
Bust (around breasts the biggest part): 34 33.5
Chest- relaxed (just under armpits above breasts with arms down at your sides):33.5 33
Chest- flexed back and chest (just under armpits with arms down at your sides): accidently forgot this one in the beginning
Waist- relaxed (the smallest part): 27.5 26.5
Waist-sucked in (the smallest part): almost 27 26
Hips (the largest part of your butt): 38.5 37
Shoulders (around the outside of your shoulders with your arms at sides): 41 1/4 40
Biceps (relaxed at midpoint of upper arm): 11.5 11
Biceps (flexed at midpoint of upper arm): 12.5 12
Thigh-mid (about 8” above knee cap): 21 3/4  20.5
Thigh- upper (about 12” above knee cap): 24 rt=23, left=23.25
Calf (about 7” below knee joint): 15 15

Why did you enter the SSS contest by BuffMother?
I entered b/c I am a BUFFMOTHER at heart and I wanted to use this competition to help me get back on track and continue working towards my goal which is competing in my first competition along with moving towards my goal of doing fitness modeling. This challenge has really helped me get myself refocused and I was able to start a Bootcamp at home and really get my personal training going.

What tactics did you use to stay focused and engaged for the entire 70 days?
I decided I was a winner and I was tired of complaining about my weight gain and I knew I had the ability to lose the weight and get myself jump started again. I have just really been taking this time as a reevaluation period and it has been WELL WORTH IT. I also used my boyfriend as a motivation. He believes in me completely and has stayed on me hardcore when it came to some of my bad habits like my snacking. I also used his desire to get back in shape to help me to b/c I have to keep myself on track if I’m going to help him get on track. I also refocused on hormonal timing again and getting paying close attention to my cycle and weight gain. How do you feel about your success? I am truly excited and overjoyed about my success. At one point I thought I had really fallen off the wagon and I was so hard on myself about getting back on but this challenged allowed me to focus and obtain my goals.

What obstacles did you have to overcome in order to attain your goals?
During the 70 days I experienced some great highs and some terrible lows by having crazy weight gains every now and then. I struggled with my issues that I call “drive-by snacking”. It’s not that I eat bad I tend to pop in the kitchen and grab some nuts, a piece of this, a piece of that and that all adds up unfortunately. I have also been traveling a lot during these last 70days and I have really worked hard at staying focused and on track by running and doing my workouts at the house, hotel or any gym I could find.
What would you like to tell the world about BuffMother ?
You already know I am a BUFFMOTHER thru and thru and I will preach it from the roof top. As I stated earlier I have really refocused myself on hormonal timing again. So much so that I know what CD day it is just by how I feel without even looking at the calendar. That is one of the best parts about this challenge which is KNOWING YOURSELF mentally & physically!!! That has to be one of the best parts of Buffmother besides creating the bonds with the other ladies who are going thru the same things as you are. Another great thing is the challenges b/c it forces you to have a starting point and to track your numbers that way you are able to see your success first hand b/c sometimes without the numbers and pictures we would drive ourselves nuts thinking we’re not getting anywhere and that’s exactly what I had been doing in the past. Most of all I will tell the world that I LOVE BUFFMOTHER AND I LOVE MICHELLE for bringing it to us!!

I know I am sounding kinda “philosophical” and vague, but believe it or not…I don’t share my entire life with the world via the web

Today I feel free to truly be excited for what is to come!
Today I feel the power and passion needed within my soul for what is to come!
Today I feel the Holy Spirit’s hand guiding me towards what is to come!
Today I feel loved and have love to give  towards what is to come!
Today I feel it is my NEW Beginning!

Thank You all for the constant appreciation, love, excitement, passion and love you give me!  I am truly and utterly blessed~ God IS a good Father!  He has given me so much~ He has given me you- my BuffMother Sisters!  And I am so thankful for YOU!!

I’ve spent the week drawing closer to God; I’ve been pouring into my spirit life and I’ve been rewarded with more clarity that I’ve had in a long time!  Pressing into our spirits is very worth the sacrifice much like pressing into our fitness goals. It’s so WORTH IT!  Sacrifice always brings reward! 

A couple weeks ago was telling my MIL how I truly believed that my “fitness life” was VERY MUCH Spiritual to me!  I feel connected to God through my fitness…my workouts are my “sanctuary” time.  My time to connect to my spirit.  Chaos engulfs almost the majority of my day but NOT my workout time.  That’s that time I can pour into not only my body, but into my spirit!  I’ve spent countless hours working out in my life and my workouts do affect my sprit life. And my MIND  also…We cannot separate part of ourselves from the other. We have a body, a spirit and a mind~ all 3 of which are affected by the other!  

For those of you who have my book you understand that I deeply believe and TEACH that we must consider EVERY Aspect of ourselves into our quest to attain a glorious body. It must be integrated into our LIFESTYLE and encompass our entire being!  Please don’t forget the BIG PICTURE!  The True WHY behind why you do what you do for your fitness and diet.  The TRUE meaning for me is to touch lives!  I sacrifice much so that I can stand up with confidence and REACH out to those who are looking for help and HOPE!  I want you to realize~ yes I may seem vain or a bit edgy to promote so many bikini photos but this is my calling from GOD!  I have a mission to help women and to be a light in the darkness.  I have peace about God’s mission for my life…I know God will say to me “Well done my good an Faithful servant” when I arrive in heaven

I have been called to be a LIGHT in the darkness and reach those who would not otherwise be interested~ I have a mission and I will complete that MISSION!

I pray that you too will complete your MISSION!

Love,

Michelle

Jesus said to her, “I am the resurrection and the life. He who believes in me will live, even though he dies; and whoever lives and believes in me will never die. Do you believe this?” John 11:25-26