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"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

Confession Time!

I ate a bunch of JUNK yesterday!!!  Pizza, coke, rootbeer, ice cream, waffle bowl, choc and carmel syrup and a smore to top it off!  The only thing halfway decent I consumed yestrday was a pre-workout apple.  I honestly don’t know if I even got in 2 servings of protein for the day…What’s up with ME??  Seriously I have one of the worst diets sometimes~!  For those of you who can eat “clean” day in and day out, I am in AWE! I say that because even my BEST days are usually not what anyone would consider “clean”.

The good news is that I did get in my leg workout! Last night at 7pm-8pm- very late for me!

Here it is:

Warm up stair mill 5mins

Squats
45×10
95×10
135x10x2
155x6x2
Stretching, high knees and bw bulgarinas between sets
 

Seated calf raises
70x15x3sets (toes out, toes in, toes straight)

Dead Lifts
45×15 warm up
95×10
95×10+5 conventional x2 sets

45degree hack squat- just machine weight
30 reps various foot positions and emphasis on glutes alternating between rt and left leg x 2 sets

Leg curls
70x10x2sets
90×6

Smith butt squats- a new smith machine it has an angle to it
no weight x 1 set of 10 each direction= 2 sets
50×1 set of 10 each direction= 2 sets

Smith lunges
50×1 set of 10 each direction= 2 sets
 

Knee extensions
120×10
140×10 + 5 VMO focus

Roman chair knee ups
25 reps

I was tired so I called it quits…

Today we played tennis again for about 2 hours- it started raining right at the end.  We had fun!! I was laughing so hard I could barly hit the ball and I choked on my drink, lol!

My eats have been better today- more protein!!  I gotta go find some more food!!

See ya later!!

-Michelle

We WIN!!


www.buffmother.com
My son played his first football game for the season, he’s on the same team as last year…the 2nd and 3rd graders play together…so he’s a captain and quite a leader on his team this year.  I was nervous watching him today and I felt helpless as I wanted to get out there and “HIT”!!!   Anyhow…their team did great only allowing the other team 1 first down and winning 22-0.

At the game I took a little time to chat with Deb who is competing in Kansas City at the Gold’s Classic NANBF Figure contest…she was just getting ready to do her final preparations before going on stage.  I know she ROCKED it, she was born to be on STAGE!!

I am still in awe about how much she’s changed over the last year…I met Deb last October when I went to Omaha for Lisa’s first contest.   Deb was far from figure contest shape at that time…she had at least 35 pounds to lose and needed desperately to rebuild some muscle.  Then in January when she decided she to compete this spring I honestly didn’t know if she’d be able to do it that quickly…BUT she soon proved to me that she was willing to do everything I advised and hitting it hard!!Within our first month of training together she had already had  some amazing results…then two months after that she went on to place high at her first contest and a few weeks later win the title at her next show.  Over the summer she was diligent with her workouts and now has her best body ever to bring to the stage today and again in 2 weeks for the same show I attended for Lisa last year, the Council Bluffs show.  Deb has had an amazing journey over the last year and I know it’s just the beginning for her!  She is destined for GREATNESS!!

Here are some pictures of Deb and her progress~
Deb 2 years ago

Deb now

I am so proud of DEB and all my client’s success stories, It is so rewarding to see the transformations that take place in not only their bodies but also their minds, attitudes, lives and legacies through training with the Hormonal Timing program!!
I can’t wait to be able to help even more women get the same success!!

Believe you can live the life of your dreams!!!
Love,
BuffMother!

Legs and some BOUNCY!!

I have had a nice and peaceful day today~ I feel good!
Thanks everyone for your sweet comments about my tv piece…it is fun to have another to add to my media file, lol! …the DR’s office called me on Thursday asking if I’d be willing to do it and I couldn’t pass it up– we shot at 3:30 and it had to air at 5! I am in awe of how fast they can do the editing!!

Went to the gym and got in a leg day…kinda a different on since i am wary of my back.

warm up r-bike
leg press
180×25
180×20
270×8
310×8
220×25 (short butts)

Leg press calves
180×15
220x10x2

Smith lunges
70×10
smith squats 70×15
Smith lunges
120x10x4 (last 2 sets on a step)

Knee ups
2 sets
hanging knee ups
15front/3left/3 right
hanging sit ups
20

Walking lunges
55# on backx15x2

Squats
45×20
95×15
135×10

Leg curls
80×10
90×8

Leg extensions
110×10 (tiny strain on left vmo)
130×10

Then at home I did some bouncing drills etc on our big tramp for about 5 mins…I want to incorporate more bouncy into my workouts :)…just like Randy Couture!

Now we are off to my nieces b-day party…and I am gonna eat some PIZZA!!!
Have a great Saturday!!!
-Michelle