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My mental limits- Shine in 49: Day 17

The power of our mind, constantly amazes me~

I pride myself on being a person who continually strives to challenge myself…but my husband pointed out to me today that I was NOT.

I had a glaring “Mental Limit” that was interfering with my workout. I love benching and have always dreamed of benching “plates” (135#)…. For many years I had been trying to get to the point to where I could. Well, I reached my goal about 3-4 months ago. I HAVE been able to bench and do several reps at 135#. Since reaching this “milestone” I have not once though about even attempting to lift any more than that. I had “set the bar” at plates and put a mental limit on myself!
Well…next time I bench I WILL try to lift MORE~!! AND I am going to keep in mind how easy it is for us to place mental limits on ourselves.
I need to stop thinking and saying “can’t”……. But instead say “let me try”!!!

YOUR workout for today is to make up any missed workouts from this week~

Here is the workout I did today:
Warm up
r-bike 10 mins
chest press: for warm up
70×15
90×10

Bench press
45×10
95×20
115×10
135×4+2 with assistance
135×4+2 with assistance
115×10

Incline Bench- Hammer Strength Machine
90x10x3 sets

Old School Sit ups between sets – 2 sets

Hammer Strength flat wide bench
90×10

then I realized we only had 25 mins left for childcare and decided to RUN

Treddy incline at 3%
Walk 2 mins @4
run @6 (easy)
3- 1 min intervals at 8mph- easy mins at 6
4- 1 min intervals at 9mph- easy mins at 7
1- interval at 10
then 3 more mins of running between 7-8.4mph

It was a good one!!
Have a nice day~
-Michelle

p.s. Here’s a video of “how to bench press”

GOALS~ Shine in 49: Day 6

My titles sure are a little bit boring this week, lol!  But it’s helping me keep on track…

It’ll really be fun to put more faces with names~I wanna SEE you when you comment on my blogs~ it really helps me remember who is who :) AND I really do want to remember you! So if you can please do try to get your photo up so I can see your pretty face!! To get a picture (avatar) next to your comments on my blog simply sign up here http://en.gravatar.com/ with your e-mail and upload a picture.

http://en.gravatar.com/

Today is day 6, of our contest and it’s  time for setting goals, thinking purposeful thoughts and committing to a PLAN!!

1.Goal Setting~ …what do I want to accomplish?  Take an honest look at where you are at and make goals that are attainable, yet challenging.  A good place to start is by taking your pictures and stats.  Once you have that truthful baseline you can asses how you are going to get to your destination.  Another key item to keep in mind with goal setting is set an EVENT~ a beach party, a special reunion, a wedding, a photo shoot, a trip…that EVENT will keep you accountable to your goals when things get “tough”.

My goals:

To take one day, one week at a time.  I’m looking to succeed in baby steps.   I expect to be fit in mind, body and spirit for the summer. I want my Ending pictures to show awesome results but  My #1 goal is to keep God #1 t; and keep the rest of my priorities in line after that- God, Travis, Kids, Family/ Friends and then …fitness and work.

My fitness goals revolve little around my weight, but more around my health and fitness level.  I’ve been struggling with my eating- so I need to focus on EATING .  I also want to increase my running capacity.  I plan to put some MILES on my new running shoes this month!  The goal is to run 3-4 times a week!

2. Thoughts~ be sure to journal or blog here about what you are thinking- some questions to ask yourself are: where you are at in your health? what you’ve been doing with your time the past few month? are you happy? how have you been eating?, etc…

My thoughts:

I have been in a season of “rebuilding” for about 4 months.  I’ve regained a lot of strength, built up my immune system and increased my overall health.  The issues I had last fall with a bad bladder/kidney infection are resolved.  Now it’s time for me to attack!!  I’m excited to attack all areas of my life again.  Fitness wise- I’m very excited to  “SHINE”  for my 37th birthday in less than 7 week.

3. Commitment~ It is important that you decide to stay committed…don’t allow yourself to QUIT.  Even if you miss an entire week of workouts due to a cold, you MUST NOT quit!  It’s never too late to start again!  The only way anyone ever attains their goals in life is by NOT QUITTING!  Decide here and now that you won’t quit!

My Commitment:

I am committed to my fitness…it is my medicine and it is VERY important to every aspect of my happiness and success in life.  My fitness is not a choice, it’s a commitment like a marriage– I will not ever give up on it…I will never quit and I am committed to this plan for the remaining six weeks!!.

 

What are your goals?

Are you thinking on PURPOSE?

Are you committed?


I will be SHINE  in 49!!~ come on the journey with me!!

Whoohoo, It’s gonna rock!!

Michelle

p.s. today’s workouts

Off (keep in mind tomorrow is also and OFF day) or optional 20-30 mins of steady cardio

I promise, I am not being lazy

I promise, I am not being lazy….I really did need to take the past 5 days off of working out, lol! :hehe:  Honestly, It was time for a physical and mental break from workouts for me.  I had not taken an intentional “break” in quite some time…so I was over-due for a few days off.  Also, I think that football really took a bigger toll on my little body that I realized- bruises, cuts, sprains and strains were a constant part of my life for 4+ months…Now that I am done with it, the 5 days off workouts should be enough to get me healthy.  The break was much more needed on the MENTAL side of things….NOW after the rest, My body and MIND are feeling better. I’ll be hitting my running and lifting workouts again this week in preparation for my Birthday next Tuesday (I’ll be 36) and my AUGUST goals of running a 5k (the13th) and celebrating my 18th Wedding Anniversary(the 28th)!!  Having solid Goals is always a must with me!!

Since football is over, I need a new focus.  I am theorizing that will be DANCING.  I have a X-box 360 Kinect Dance Central game and several Dance DVD’s that’ll get me started on my road to learning some “MOVES”…then maybe at some point I could take a class??  Anyhow…I think it’d be a fun way to get moving and give me a little excitement towards my workouts.  I’d also like to do some more tennis…the only problem with that is my partner (Mr. Berger) is quite busy with work these days and has little time to play with me Crying  I may recruit my son or one of my daughters to go play with me instead Mom w/kids and groceries

Okay…so we’ve got just 1 week left of our 6 week contest!! WOW!! It’s been a great ride!! I have been really keeping my food in check~ but need to add in my workouts again so that I can see a little fluff come off.  My weight is 130 today and I am on cycle day 3.  Buffing for me will start tomorrow…a day early this month (since I’d like at least 1 extra day to get some results prior to taking my ending contest photos)

Here’s the POA:

ABS daily
DIET HARD DAILY- caloric goal this final week- 1200/day  VERY low carbs- starting TUESDAY for Buffing Phase
Supplements: Buffing Pills, NoXS, Mangodrin, Calcium/mag/zinc, Selenium, Multi

Monday- run outside pm (at dusk)…upper body workout at home either before or after run; this will depend on how my to do list looks
Tuesday- LEGS @gym
Wed- run
Thurs-Chest/Tri/intervals @gym
Friday- Legs@gym- Start photo shoot prep
Sat- tennis with hubby?? or upper body lifting
Sun- run- LAST DAY OF S6 contest!!
Monday- Legs and take ENDING photos for S6

Let’s kick it in this week ladies!!

-Michelle

"All Star" Liz of NJ

“All Star” Liz of NJ

Have you ever been awe inspired by the site of very pregnant woman working out?  Well this story reflects just that!  Liz is a true success story in that she regained a great level of fitness during the third trimester of her pregnancy.  Here is Liz’s final summary for a contest we had in the Team BuffMother Rally Room starting May 2007~

at 29 weeks  At 39 weeks! NOW- 4 months later!

My Reflections on The 10-Week Quest for ConsistencyBy:  Liz of NJBuffMother! Since 2005

At the conclusion of this Quest for Consistency Challenge, I am about to deliver a baby any day now and I am in the best shape of my pregnancy! At the beginning of the QFCC I was at the beginning of my third trimester, not weight training or eating particularly well and had just returned to the Rally Room a couple of months earlier from a hiatus due to remodeling my home. Having been uprooted from my usual diligent routine of weight training 4-5 days a week, I had become complacent about exercise and lacked the necessary enthusiasm for this challenge. I had never participated in a challenge in the RR before and was not sure I was prepared at 7 months pregnant to do so, yet I attempted to “psyche myself up for it [QFCC].” Then fellow BuffMother!, Debra Golding, also pregnant and further along then I, posted that she was doing it and that I should too. I thought to myself, “Well if she’s doing it… how could I not?” She planted a seed and that was all it took. I decided to join in the QFCC and I am so glad I did because I accomplished more that I thought I would in 10 weeks!

My opening thoughts were (as per my blog):

Day 1: “…I’m scared. Consistency is not a strong point of mine: …any break down in my “scheduling” can frazzle or de-rail me.”

Day 2:  “I can do this!!! I feel GREAT! I wish I could bottle this [the excitement & energy]! Rather than worry too much about the outcome, I am just enjoying nourishing & energizing my body.”

What changed from one day to the next was that I walked into the gym with a plan and a mission. The QFCC was so well planned out with time frames, goals, mini-challenges and PMA (positive mental attitude) that it made it easy to “just do it!” I survived the first day back at the gym. My “test times” were not what they once were but I left the gym feeling GREAT!

And so as the QFCC progressed, I picked up steam. At first I was really tired and napped a lot! But as time went on I started feeling energized from my workouts. By week 4 I was hitting “pregnancy personal bests,” some of which exceeded numbers I hit BEFORE I was pregnant. Team BuffMother! encouraged me the entire way and by Week 8 I felt invincible even given “my biggest obstacle to overcome” over the 10 weeks: Almost constant lower back pain. Given this particular obstacle, the mini-challenge that I am most proud of, which I completed 100%, was the “100 lunges each day [for a] week.” I believe that was when I really picked up momentum.

Week 8 was a monumental one during the QFCC because at that point I was gaining in strength beyond what I thought was possible and realized my body’s capabilities were tremendous. I can only relate it to having attained a “runner’s high” because I was going into the gym and stacking on weights with such ease and determination that it was blowing my mind.  Then at the beginning of Week 9, I found the balance that ultimately I am always striving for in my life. I was determined to finish out the QFCC while enjoying the last few weeks before I gave birth.  I intuitively knew I had achieved a powerful lesson regarding my body, its capabilities and my attitude regarding CONSISTENCY: If I could be consistent, realizing that in doing so that my goals are attainable with such a natural flow that do it any other way was an injustice to myself, I could accomplish anything! And that my body is a powerful tool designed by nature to function optimally when nourished and strengthened properly and its driving force is determination and positive mental attitude!!!

Again, what changed my initial attitude regarding this challenge was a BuffMother!, who simply planted the seed of PMA that the QFCC could be done even in our third trimesters. If one simple statement could have such an impact on me that it changed the course of my pregnancy in such a POSITIVE direction, imagine the possibilities of encouraging other women. It is that simple! Michelle Berger has always said,  “The Key to your Motivation is to Encourage Others.” Well the dynamic of what occurred in the Rally Room to encourage me to follow through with this challenge clearly proved that point! I sincerely hope that my involvement in the Rally Room has had even a small positive impact on others compared to the tremendous positive impact the women of the RR have had on my life! Thank you for the 10 most energized & empowered weeks of my pregnancy!

Weekly Consistency Report Final Summary

How many weight/strength training workouts did I complete: average 4 per week

How many cardio/interval training sessions did I complete: average 2 per week

How many days of the week in total did I workout: average 4 per week

What obstacle did I overcome in order to get it done? Lower back pain

Who did I encourage?  BuffMother friends

The Countdown… 13-12-11

The countdown!!! 13-12-11…to my AZ  trip is ON!! and so is buffing!!   I would really like to get a couple pounds off this body in time for my trip and ADD some CARDIO fitness to my HEART & Lungs in the process.

So my thought was to do a little tiny bit of running- I think I’ll start with a slow mile 🙂  I’ve been avoiding cardio and any jarring activity due to my sciatic injury (which started in Dec-which I think may have to do with my L-5 disc from MMA class)- the past 4 months I’ve really not RAN and I’ve barely done any other cardio.  the past couple weeks I have started to do a bit more upright bike and stair mill….but now I think I’ll add in a tiny bit of running and more intervals on other low impact equipment.  My butt/hip/back is still bothering me (but it’s way better than is was in Jan/Feb/March) especially when I rise from a sitting position and often times sitting itself is VERY uncomfortable.  So I stand most of the time these days- which is a good way to burn extra calories 🙂

Fitness wise I have really made strides the past month!! I am lifting HEAVY and I am being very consistent!

Yesterday was a great Back, Shoulders, biceps workout -here’s how it went (sorta, I am trying to remember this as I type)

warm up- HOT van drive to gym, lol!

cybex lat pulls
110×15
150×10
170x8x2sets

sit ups with med ball
40repsx2sets

One arm DB lat rows
45×10
60x6x3sets

pull ups- underhand
8

Hammer Strength one arm at a time low row
45×15
70x10x3

lateral raises with 10#plates- various angles
2 sets of 20 reps

Hammer strength bicep curls
45×15
55x10x3

Shoulder press (hammer strength)
50×10
70×10
90×10

Seated rows
110x10x3sets

lower back extensions- focus on booty (bending hips UP with concentric and contracting glutes in eccentric movement)
25repsx2 sets

core stuff in between sets:
Knee ups on roman chair
2 sets of approx 50 reps (some to each side)
Ab wheel
20 reps

t-bar rows 1 setsx45#

That was it!

After my workout I got to chat with LISA about her contest, FINALLY!!  And I also got fired up from our SPARKY BRENDA!! She’s is on fire and lovin’ life right now!!  I can’t wait to see her compete in a few short weeks!!

OH an if you missed my RADIO show yesterday morning- the podcast is up now- you can listen here:

toginet.com/shows/themommymentor

This morning I get to chat with Teresa W.!!  I love her!! 

Okay, gotta go do my little run before my call!!

**EDIT**

i did the run-

http://www.facebook.com/video/video.php?v=10150200281175055&saved#!/video/video.php?v=10150200281175055

I am heading OUT for a tiny litte run~ just a
mile…it’s been a while for me! Wanna JOIN IN? Let’s start running again together?!
ran around the block 2 times- my block is about .65miles
first lap 5:30, second lap 4:20 so just under 10 mins for both laps.
I plan to try to run every other day or every 3rd day.
GO FOR IT!!

Are You Protein Deficient?


Hello! I am trying to get things back to normal this month…Summer is crazy and the last thing I want to do is be inside on the computer, but until I get my laptop that’s what I am doing.

I thought I would share my newest article with all of you:


Are you Protein Deficient?

What makes a person look old? Is it their wrinkles, gray hair or dentures?
Yes in part, but mainly it is their body, or specifically lack of a “body”. Lack of muscle is what makes someone look old! Are you fighting the battle with age and losing?

I know I was! After having 4 children in less than 4 years, I looked closer to 48 than 28. I was disgusted! So I joined the gym, worked out at least 5 days a week and followed a traditional diet. It took me about 4 months to realize that what I was doing was not creating the body I desired. It wasn’t until I doubled my protein intake that my body started looking younger and better. Up until then, I was Protein deficient!

Do you workout without getting results? You may be protein deficient also. I’ve noticed that 9 out of every10 of my clients were protein deficient when I originally assessed their diets. In my opinion protein deficiency is the #1 reason that people (especially women) fail to attain the body they desire. Protein is the building block of every cell in our bodies and without protein muscle simply disappears.
Other than age there are many other factors that can accelerate muscle loss:

  • Pregnancy
  • Sickness
  • Malnutrition
  • Inactivity
  • Dieting
  • Over training

The only proven and effective way to maintain/rebuild your muscle mass is to weight train and eat properly. Without both components, you will have limited success.

How Much Protein Should You EAT?
Eat your goal body weight in grams of protein daily. I want to weigh 125; therefore I want to eat 125g of protein per day. Each gram of protein has 4 calories, so I should have at least 600 calories per day from protein. Listen to this bonus: calories from protein require about 1 calorie per gram to digest, so you actually burn calories just by eating protein.

The Basics about Protein:

  • Protein has 4 calories per gram
  • Protein takes extra energy to digest, up to 1 calorie per gram.
  • Protein is essential for muscle maintenance and growth.
  • It can be converted to use for energy.
  • It takes up to 3 hours to digest.
  • The most popular proteins are animal, milk based and soy based.

 

Why Do I Use Protein Supplements?

TIME- It takes 25 minutes to make a chicken breast and less than 1 minute for a protein shake. Let’s face it, life is hectic and unfortunately most proteins are not readily consumable. They need to be cooked and don’t sound too appetizing at times. Also, the volume of protein needed is hard to fit into our busy lives. As a result, supplementation has become an essential way to help us meet our daily needs.

My recommendations for supplementation:
Use it as a supplementation, not a foundation
Generally consume no more than 1-2 servings a day of a protein supplement
Find a brand or flavor that you like, use it as part of a meal or a special treat
Consider consuming it with optimal timing: pre-workout and post-work

My Recommended Purchases:

Whey protein is one of the most pure ways to get great quality, easy to digest protein in your diet. It also tastes good and is very convenient:

And you may also enjoy getting some good protein supplements–  here’s my recommendation for you on that-

Optimum Nutrition (ON)- NATURAL  chocolate or vanilla are the flavors I’ve tried-

http://www.bodybuilding.com/store/opt/natwhey.html

If you like pudding or a thicker consistency ON’s Natural Casein is another good option-

http://www.bodybuilding.com/store/opt/naturalcas.html

This is another good option to add to shakes or baked goods is the flavorless-

http://www.bodybuilding.com/store/opt/any.html

Another option:
www.tryabouttime.com— they have good natural whey products in many flavors

**Important things to remember when consuming a higher protein diet:
~Protein requires a lot of water to digest, so drink extra water. Be especially aware of this during the hot summer months.
~Make sure to eat your veggies also. Too much protein without enough fiber/water is not good, so eat 2-3 large servings of veggies a day.

The Bottom Line:


It is impossible to build a great looking body without consuming adequate protein daily!