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Fitness Models Questions & Answers - Michelle
Berger Diet & Exercise Advice
Michelle Berger
Fitness
Model
Bentonville, Arkansas  In
4 short years Michelle became the mother to 4 children. She spent every moment
of her days selflessly caring for her family and finding time for her self was
impossible. She was a physical and mental mess: out of shape, over weight, overwhelmed,
overstressed, tired, and on the verge of depression. She was too busy to eat right
and the thought of exercise was frustrating and seemingly pointless. It was then
that she hit rock bottom. Michelle finally decided to turn everything around and
focus on path of eating the right foods and training properly to live a healthier
and happier life. She completely transformed your body into a top level competitive
fitness model and has never looked back!
See This Fitness Model's Diet Plan & Exercise Routine
Michelle Berger - Fitness Model Statistics - Name: Michelle
Berger
- Height: 5'7
- Weight: 123
- Hair
Color: Blonde
- Bust: 34 D
- Waist: 24
- Hips: 34
- Location: Bentonville, Arkansas
- Website: www.buffmother.com
Michelle Berger - Fitness Model Photos
  
Michelle
Berger - Fitness Model Background 
What's your background? How did you get started in the fitness modeling field?
Answer:
I got started through wanting to get my body back
after having 4 kids in 4 short years. I went on to win 5 NPC figure titles in
2004. Since then I have used my modeling to spread the word that "you can
be buff after having children!"
What is the #1 thing you like best about being into fitness?
Answer: I love knowing that I am in control of my body,
my life and my legacy. If everyone knew this, the world would be a much healthier
place.
What has been your biggest accomplishment in the fitness field?
Answer: To inspire other mothers to get BUFF! Through
my website BuffMother! I have inspired thousands of women to believe that being
in great shape physically and mentally is possible.
Michelle
Berger - Fitness Model Questions & Answers
Fitness Question #1 - What is the best way to get
started in the fitness modeling industry? Should I just contact the photographers
directly or should I use an agency?
Answer: The best way to get started is to get some good
professional pictures taken, then get on OMP and meet up with photographers who
are willing to do TFCD shoots. Unless you live in LA, FL or NY you shouldn't expect
much from an agency.
Fitness Question #2 - Please describe a typical day
for you. What is your daily routine like?
Answer: I get up when my alarm clock goes off (my 3 year
old coming in an waking me up saying she wants oatmeal) I struggle to get out
of bed and then make coffee and get her oatmeal. Then I get my twins up, change
them, dress them, and feed them and my older son. Then we start getting ready
to go to the gym which takes 30 min to get everyone's shoes on, coats on, prepare
the diaper bag, buckle everyone up, get all 4 kids a snack and a drink finally
when we get there and It takes another 20 min to get everyone settled into the
childcare and ritualistically bring my 3 year old potty and wash her hands, weigh
her and then leave her screaming in the childcare. I spend about 1-2 hours working
out depending on how much talking I do. Then I load up the kids and prepare myself
for an unpleasant drive home because someone always screams the whole way home.
Once we get home it is lunchtime. It is always a very messy meal and then it is
naptime for the twins and my 3 year old. My 5 year old usually watches a movie
and then I finally get to shower and work a little on housework, bills, answering
e-mails Etc. When nap time is over I control chaos for another 4 hours until Daddy
comes home and then we have supper put all the kids in bed by 8:00 so that we
can go in our room and I can get work done on BuffMother! And I can get a chance
to relax a little before bed. It is a very challenging life, but it is much better
than it was 2 years ago when my twins were newborns! At least now I can get a
full nights sleep.
Fitness Question #3 - I don’t have that much
time during the day to workout, so I really want to burn major calories in a short
amount of time. What is the #1 “bang for the buck” cardio exercise I
should do to burn serious calories?
Answer: Running intervals.
Fitness Question #4 - How much weight (pounds) should
I focus on losing every week? What is a safe amount to make sure I keep it off?
Answer: 1-2 pounds all depending on the week. Shooting
for a total of 1-4 pounds a month. I know that sounds conservative, but if you
want lasting results you can't expect more true fat loss than that.
Fitness Question #5 - What type of food or supplements
should I take before and after my workouts to help me see results in gaining lean
muscle and losing fat?
Answer: Workout, Workout, Workout! Eat, Eat, Eat! Why
workout if you don't eat right?
Why eat right if you don't workout? The
importance of both components are vital and honestly doing one right will lead
to doing the other right. The key to being successful in your quest for buffness
is learning how to eat pre-workout and post workout and to time your supplements
for optimal effectiveness. Pre-workout eating:
You need to feed
your body correctly so that you are not wasting the hour you spend at the gym.
If you don't eat correctly before your workout you will not be able to workout
hard enough to get the results you deserve. I consider this meal very vital to
anyone who truly wants to rebuild a struggling metabolism. However, if you decided
to work out on an empty tank you will most likely feel some if not all of these
symptoms during your workout: 1. working out is painful
2. you have
no energy
3. you are not be able to focus mentally
4. you have no physical
or mental stamina
5. you feel sick
6. you are weak
7. you are unable
to push yourself hard enough to build muscle The term for all of these
symptoms is to "bonk", which basically means you do not have enough
glycogen in your body for it to perform. It is an exercise in futility! Post
workout eating:
If you don't eat correctly after your workout there can
be all kinds of consequences: *You will not feel good.
*You will not
have the energy and nutrients you need to repair your body.
*Your immune system
will become depressed, ultimately causing illness.
*You will be lifeless for
the rest of your daily activities.
*You will blame your workout for your
lack of energy and possibly cause you to miss future workouts. Timing your
Eating is so vital to your success! Here are some examples of what I eat
pre and post workout along with the supplements I often take… Workout
time 10:00 am Up at 7:30 am: drink water and take 2 BSN Nitrix
Pre-workout meal: 1-1.5 hours before workout
Ultramet meal replacement or
6oz. OJ mixed with Vanilla Whey protein and 2-3 cups of coffee It is important
to note that I am not a big breakfast eater. Liquid meals work great for me in
the morning. I make sure to have a carbohydrate in my pre-workout meal so that
I have glucose in my bloodstream.
Post workout
Immediately take NO2 supplement
Go home and take Creatine punch (carb)
2 cups frozen asparagus stir-fry
cooked in the microwave topped with ¼ cup cashews and sweet and sour flavored
tuna Workout time 5:30 pm Pre-workout meal: 1.5 to hour
before workout
Oatmeal and nectar protein shake in water
Or Salmon salad
on a 6 whole wheat crackers, 1 cup of mixed veggies
*note if I am running
late I make sure to at least have a carb, like a banana or cereal bar The
key here is to eat early enough so your food has digested and you have glucose
in your bloodstream so you can lift effectively. Post workout
Immediately take NO2 supplement
Go home and take Creatine punch (carb)
Have a protein shake Then feed the kids
8:00 PM supper
Large
spinach and romaine salad with olives, a little cheese, almonds, a few croutons,
carrots, real ranch dressing and a grilled chicken breast or steak. The
key to this is pattern what you are eating every day so that you are fueled for
your workout. Your results will be more dramatic and come much faster if you make
sure to give your body the fuel it needs to workout hard and recover quickly.
It is also important to note that my supplement use varies depending on my goals.
This represents my current supplement routine for muscle "building".
Fitness Question #6 - How do you deal with cravings
for junk foods, sweets and salty food? I can stay on a diet for maybe a few weeks
but I eventually get really bad cravings and binge on snacks and fast foods.
Answer: My answer is to not be quite so strict. I allow
myself a daily treat to head off future binges.
Fitness Question #7 - I’m trying to create a
healthy shopping list to stick with. What are some of the main foods I should
include to maintain a lean and muscular physique?
Answer: Protein and Greens: Eggs, chicken, turkey, hamburger,
tuna, salmon, whey protein, beef jerky, romaine lettuce, cabbage, cucumbers, celery,
broccoli, asparagus, green beans
Fitness Question #8 - I’m about 35 pounds over
weight. I have never started an exercise program and really don’t know where
to start. What tips can you give me to get started on the right track?
Answer: Just start out shooting to build the habit of
activity and exercise. Shoot for doing "something" 3 days a week. Once
you have that a solid habit, increase your frequency and intensity. Always remember
that Challenge=Change.
Fitness Question #9 - I tend to eat out most of the
time and really don’t know what healthy foods to order from the menu. What
tips do you recommend for eating out at restaurants to make sure my diet will
not suffer?
Answer: Choose meat first…stay away from tons of
rice, pasta, sauces etc. and always have a good green salad first…Also say
no to BREAD.
Fitness Question #10 - What exercises do you recommend
for getting a bigger, rounder and fuller butt?
Answer: GREAT butts take tons of work. The main ingredients
in a good butt workout are: Squats (tons of them), lunges, Bulgarian squats, walking
lunges, dead lifts, and leg curls. You need to remember to lift heavy. Shoot for
the weight being heavy enough to where you can only do about 6-8 reps before failure.
That will make your booty beautiful.
Fitness Question #11 - What is the most challenging
thing you deal with about consistently staying in top shape?
Answer: Finding the time. I have a ton on my plate and
if working out was not on the top of my list for priorities it would get easily
lost in the shuffle.
Fitness Question #12 - Please describe your normal
diet. What do you eat in a typical day to stay in shape?
Answer: Breakfast: Oatmeal
Mid-Morning
Snack: Protein shake
Lunch: Veggies and tuna
Mid-Afternoon
Snack: some nuts and beef jerky
Dinner: a hunk of meat…chicken,
beef or turkey some type of veggie, like a salad of broccoli
Snack:
popcorn or protein bar or herbal tea…all depending on how many calories and
carbs I've had for the day
Fitness Question #13 - What type of exercises do
you include in your routine to stay in shape?
Answer: Strength Training Exercises: 6 days a week
Cardio Exercises: intervals 3-4 sessions/week
Additional
Training: Abs 6 days a week and Housework Fitness
Fitness Question #14 - What are the top 5 tips (specific
exercises, diet advice, etc) you recommend for developing toned and defined arms?
Answer: 1. Lifting with your back- pull-ups, lat pulls
and rows
2. Lifting with your chest- bench press, flys and dips
3. Lifting with your shoulders- shoulder press and lateral raises
4.
Diet- higher protein and tons of water
5. Intervals- be intense paired
with recovery for 20 min post lifting workout
Fitness Question #15 - What are your top 5 tips for
losing unwanted body fat?
Answer: 1. Lift often and heavy
2. Lift with
you legs
3. Drink tons of water
4. Eat a diet high in protein
5. Eat a diet high in green veggies
Fitness Question #16 - What are your top 5 tips for
gaining lean muscle mass?
Answer: 1. Lift with your BIG muscles: legs, back and
chest
2. Lift often- 6 times a week
3. Lift heavy- shoot for
lower reps aim for the 6 rep range
4. Skip the cardio for a while
5. EAT!! EAT a ton
Fitness Question #17 - What are the top 5 tips you
recommend for staying motivated on a fitness plan and truly making a healthy lifestyle
change:
Answer: 1. "The Key to your Motivation is to ENCOURAGE
others!"
2. Find more measurements of your success than the scale
3. Envision your success- BELIEVE!
4. Find a great support group
of like minded people
5. Don't ever let yourself be satisfied…be
hungry for more success and new challenges
Fitness Question #18 - What is your training routine
like? (Please include a few details - training split, sets/reps, exercises, types
of cardio, etc.)
Answer: Sun- back, shoulders
Monday-Run
hard hills/Chest/tri
Tuesday- butt/legs
Wed-Back/shoulders/bi
Thurs-Intervals/Chest/Tris
Friday- legs, sprint drills
Monday:
So here is the BEST workout I have had in about 2 weeks...
First let's not forget my run at 2pm of 3.2 miles
Tonight at 6:30 PM:
R-Bike warm up 5 min- my hammies are so sore!
Bench
45x25
95x6 directly
went to next set
105x10
115x6
125x5 (no spotter, very scared I wasn't
going to get the 5th)
115x6
I was very strong on bench tonight...my creatine
is really kicking in!!
Incline flys
35'sx8
40'sx6x3 (a new recent
high)
Cable Flys one arm at a time
50x8x3
Tricep extensions*
bar+20 x15
bar+30 x10x3
*paired with
Bicep curls(I threw these in
cuz my biceps need some love)
bar+20x 21's
bar+30x10x2
Bench
dips-one set
kick backs
15x8x2...My "pump" was unreal, I could
hardly straighten out my arm!!
Tricep push downs
90x12
110x8
120x6
Roman chair knee ups
3 sets of 40
Bench knee ups
3
sets 'till failure or boredom...not sure which one?
During my workout
I had a power aid...very good Tuesday:
So here is the slightly
different workout I did today
10 min warm up on elliptical focus on booty
Smith lunges
50x12x4 sets
100x10x2 sets
120x8x6 sets
100x10x2
sets
Butt Squats
50x12x2
70x10x2
Donkey calf
135x20
165x10
Seated calf
205 x 8 x5 sets
Bulgarian Squats
30'sx10x3
Froggy leg curls (my hammies are so sore from sun and running
yesterday)
60x15
Walking lunges
65#on back x15 big steps
back extensions with butt thrusts 25 reps
obliques
decline bench
sit ups full motion Wednesday:
Warm up r-bike 5 min
Assisted pull ups over hand wide grip
25# help x10,8,8
one normal set
of 10
T-bar rows
25x12x8
50x10
70x6
60x10
Seated
rows
110x10
120x8
120x6
130x8!!
Dorsi Flex Lat row machine
135x10
150x6x2
Military/shoulder press machine
105x12
120x10
135x8x2
One arm cable lat row
80#x4 together x 8singles
80#x4
together x 8singles + 8 together
80# x 10 singles
Smith Military
50x10
70x10
Arnolds both arms at the same time
25's x 8 followed
by 5 alt hammer curls x 3 sets
Bent over lateral raises
15x10x3sets
one set rotator cuff exercises 12#x5 reps
Bench knee ups focused on sides Thursday:
Here is my workout
8 min r-bike with intervals
12 min elliptical
with intervals, some 1 min ones and then 4-45sec ones on 2 on level 11 and 2 on
level 12 with recovery at 8. AWESOME!!-snuck that in while waiting for my DH.
Bench
45x10
push ups 25
95x10
135x5*
135x5*
135x4*
*the last couple of each set with slight assist from my spotter
!!! I was
very happy with these weights!!! considering I weigh 129 right now!!!
Incline smith press
90x6
90x10
Hammer flat bench
90x10
110x8
Tricep extensions
25# db overhead x10
40#+ezbarx6x3*slight
help on last 2 reps by spotter, new wt for me!!
bench dips paired with
bench knee ups x 3 sets Friday: Legs
Warm up 15min on r-bike
and elliptical (I have ADHD so I can't spend more than 10 min on any given piece
of cardio, lol)
Squat
45x10
95x10
135x10
155x8
175x6
175x6
135x8 (butt focus)
Seated Calf raises
115x15
165x10x3
Leg Extensions
150x15
195x15x3 (this machine is weird, It doesn't
matter how heavy I do it I still have to do at least 15 reps to exhaust myself)
Walking lunges
30#db'sx15
35#db'sx15
Leg Curls
75x15
105x6x2
Dead lifts
35#dbsx20
no abs Sad -I will make up for this
tomorrow. I am bloated at the moment from just starting to take Creatine again;
just the thought of doing abs makes me sick Sticking out tongue Saturday:
off
Sunday:
warm up on r-bike for 10 min
Rows
100x15
one set of pull-ups 8 plus 2 negatives
120x8
130x8
130x8
Lat pulls with v grip
120x10
130x6 barley followed up by 100x6
120x8
Shoulder press machine, sat backwards on the machine
90x15
105x10x2
Shrugs
90x10x3
one arm cable rows
90x10x2
Fitness Question #19 - What are the top 5 tips (specific
exercises, diet advice, etc) you recommend for losing fat around the stomach and
developing a toned and defined midsection?
Answer: 1. Lift with you legs, make sure to get at least
1-2 great leg workouts done weekly
2. Suck it in…focus on your posture.
3. Do your abs frequently and slowly
4. Eat a diet high in
fiber and protein
5. Drink tons of water
Fitness Question #20 - What are the top 5 tips (specific
exercises, diet advice, etc) you recommend for toning the thighs, hips and butt?
Answer: 1. Do Squats- heavy, your leg muscles are very
strong so challenge those muscles
2. Do lunges- nothing better for the
booty :
3. Do intervals, not just steady cardio
4. Eat protein
shoot for your goal body weight in grams daily
5. Drink tons of water
shoot for your body weight in oz. at least
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