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Week #1 MINI CHALLENGE – take measurements/stats and pictures

SSS Week #1 MINI CHALLENGE – take measurements/stats and pictures

*** Be sure to begin with the END in mind, by reading through the form***SEE BELOW****

Congrats to all of you for making the commitment to join us in the “Super STAR Success” contest!!! I am so excited that you are so fired up to work hard for the next 10 weeks (70 days) so that you can really enjoy your Success during this SPRING!!!  Let’s rock these next 70 days and along the way ENCOURAGE and INSPIRE others to “Take control of their own body LIFE and LEGACY!!!”

Week #1 MINI CHALLENGE – take measurements/stats, pictures, + these  Additional ITEMS: share your starting thoughts, chart your hormones and journal/blog daily

Part 1~ Get fired up!! Mini challenge intro

Part 2- taking STATS :measurements and body fat calipers

Part 3- How to take your photos demonstration:


Let’s break these 5 KEY points down a bit-

#1-Take measurements, stats~ very important to use the same tape measure each time. I have a tape measure that’s sole purpose is for measuring bodies Snicker

~have the same person measure each time- I measure myself each time

~Be sure to note what cycle day you measure and what time of day also–it really makes a difference!

~Taking measurements is a great way to see if you are losing fat and gaining muscle- often times the scale will not reflect any change, but measurements show change

~Bodyfat measurements are optional, but if you do be sure to get the caliper mm readings along with the %. So that `when you compare you can see changes in the mm’s. Percentage reading are calculated using equations…these vary a ton! Personally I don’t ever figure my %, I just go my my caliper mm readings to see if I am losing or gaining body-fat. BF should also be done by the same person/same method/same circumstances each time in order to have an accurate comparison.

~ Here are the Measurements and STATS I personally take, the Specific ones you MUST TAKE are Located on the FINAL ENTRY FORM:

Today’s Date:_________ height:_____________ weight:___________ age:_______

  • Today’s cycle day-
  • Please list the following measurements:
  • Bust (around breasts the biggest part):
  • Chest- relaxed (just under armpits above breasts with arms down at your sides):
  • Chest- flexed back and chest (just under armpits with arms down at your sides):
  • Waist- relaxed (the smallest part):
  • Waist-sucked in (the smallest part):
  • Hips (the largest part of your butt):
  • Shoulders (around the outside of your shoulders with your arms at sides):
  • Biceps (relaxed at midpoint of upper arm):
  • Biceps (flexed at midpoint of upper arm):
  • Thigh-mid (about 8” above knee cap):
  • Thigh- upper (about 12” above knee cap):
  • Calf (about 7” below knee joint):

Caliper measurements (*these are the ones I like to track on myself and use to calculate my body fat, for further info on body fat measurements here is a link http://www.linear-software.com/online.html)

*Tricep:

*Thigh:

*Iliac:

Abdomen (I do this one for kicks, since I am an apple):

#2- Pictures

~Aim to produce photos that will be most comparable with the next set of progress photos you take.

~Photo are best taken in good lighting (during the day)

~take them with the same suit on, from the same distances and angles, on a light background and in heels.

~It is best for you to take following poses all full body*:

  1. straight on arms at sides
  2. straight on arms up and flexed
  3. from behind w/arms at sides
  4. behind with arms up flexing biceps
  5. from the side
  6. model or movie star pose- have fun!

* do them both relaxed and flexed.

~Have fun and SMILE.

#3-Starting Thoughts:

Where are you in your journey?
What are your goals and aspirations?
Where do you see this challenge taking you?
Do you feel that you are fully committed to completing it?
Do you have and fear or concerns?
What is your REASON for doing this, your WHY?
Are you excited about your support group?
How are you going to stay focused and engaged for the entire 70 days?
Will you reward yourself if you hit certain goals along the way?
What other thoughts are in your head at the moment?
#4- CHART your HORMONES

GET to know your body~!

Chart how you feel on a daily basis…START NOW!!! Here is a GREAT chart to use straight from my book

#5- Journal/Blog Daily

~I like to use the Super STAR Success Journal during my “contest” to keep me on track towards success in every area of my life. The 10 Foundations contained withing my book “Hormonal Timing” are about more than my fitness

~ I love to journal my workouts so that they are more effective and so that I can see my progress in other ways than just my pics and measurements–”I got stronger!!!” or “I can run harder way easier now!!”

~AND also, I love to blog! I blog about whatever pops into my head, some days that isn’t much Laughing

But other days it is a longer more intense “pump up” session for my soul!!

~ it is so fun to have that journal/blog to look back at as a record of my life!!

REMEMBER that this contest is about being CONSISTENT not about being perfect~ Don’t feel you have to “do it all perfectly”…THAT’s impossible!  The key is to JUST DO IT, do your best and know that if you can consistently be a tiny bit better better this week than  you were last week you will be successful.  Keep moving forward!!  Don’t allow your self to quit!

KEEP it simple, take your starting stats and pics this week…get your workouts done this week, then repeat that again for the next 10 weeks.  the KEY is to stay focused and JUST DO IT for 10 weeks….  at the end of the contest, you’ll feel proud about FINISHING the contest!

NO QUITTING ALLOWED!!

LET’s COMPLETE the TASK that we started and get some GREAT SUCCESS!!!

YOU DESERVE IT!!!

LOVE,

Michelle

p.s. here’s the final entry form

“SuperSTAR Success” Final Entry Form (3 parts)-

#1-General INFO and Questions~

Name:
Address:
Number of children and ages (it’s okay if you have 0):
Age:
e-mail address:
Why did you enter the “SuperSTAR Success” contest by BuffMother?
What tactics did you use to stay focused and engaged for the entire 70 days?
How do you feel about your success?
What obstacles did you have to overcome in order to attain your goals?
What would you like to tell the world about BuffMother ?
Can I have your permission to post your entry and photos online?

#2-Beginning/Ending STATS-

To enter submit at least the basic 5 measurements~

DATES taken-

Height:
Weight:
Bust:
Waist:
Hips:

I’d highly encourage you to submit more detailed measurements. These are what I have my training clients take:

Today’s Date:_________
height:_____________ weight:___________ age:_______
**Start of your last period date:__________
Length of last 2 monthly cycles (average is 28 days):
Today’s day in your monthly cycle (c-date)-

Please list the following measurements:
Bust (around the biggest part, women only):
Chest (just under armpits with arms down at your sides):
Waist (the smallest part):
Hips (the largest part of your butt):
Shoulders (around the outside of your shoulders with your arms at sides):
Biceps (relaxed at midpoint of upper arm):
Thigh (8” above Knee cap):
Thigh (12” above Knee cap):
Calf (7” below knee joint):

OPTIONAL- Caliper measurements (*these are the ones I like to track on myself and use to calculate my body fat, for further info on body fat measurements here is a link http://www.linear-software.com/online.html)
*Tricep:
*Thigh:
*Iliac:
Abdomen:

 

#3- Before and After Pictures
I need only 2 your most dramatic before and after shot in JPEG form.  Please take more but send only 1 of before and 1 after with your entry.

PHOTOS- take the following photos all full body a light background is best:
1. straight on,
2. behind w/arms at sides,
3. behind with arms up flexing biceps and
4. from the side.
*You can do them both relaxed and flexed. Have fun and SMILE.

 

At the completion of your 10 weeks, Be sure to e-mail all 3 items (stats, photos and questionnaire) to michelle@buffmother.com; I will respond that I got it- (if you don’t get a response, I didn’t’ get it).
Have fun!! I can’t wait to see the final Submissions for the “SuperSTAR Success” Contest!!
ALL FINALISTS= anyone who submits a complete final entry- you will get a FREE “BuffMother!” shirt


Gadgets? Workout time?

Favorites Month is a BIG HIT!! I am having a blast reading all the responses and feedback, thanks for your participation!!

Yesterday I asked,

What is your favorite fitness gadget/equipment???…. something you can’t workout without! Mine is my iPod, what is yours?
Photo: What is your favorite fitness gadget/equipment???.... something you can't workout without! Mine is my iPod, what is yours?

Many of you had the same answers as me…Ipod Shuffle or another music player. Some other items were: Fitbit, calorie-tracking watch., Pandora, my dumbbells , GymBoss, New running shoes, interval app, Femme fitale pink and crystal gloves, miofit watch, Olympic bar, Water, HR monitor, Kleenexes, workout log, Nothing, all I need is my body!, sunglasses,, Chapstick, chewing gum

 

Today’s question is:

What is your FAVORITE time of day to workout?
Photo: What is your FAVORITE time of day to workout?

My workout time is most often in the afternoon…lately that’s been around 3-4pm.  I sometimes wonder if all the years I spent in after-school sports practice is why that time of day is my FAVORITE time to workout??  Another reason I like to workout then is it’s a LULL of the day and a HUNGRY time of day– I could either spend those afternoon slump hours eating or napping or working out.  I choose the workout option!

I would optimally LOVE to be a morning workout person.  BUT, my body is DEAD in the early morning hours.  I have had times when I’ve consitently hit the gym right after getting the kids to school.  And also 10 am has been a great time for consistent workouts too…

When I’ve had a job, RIGHT AFTER work has been the best solution– If I had a “real job” now, in an optimal world with no sweat or red faces NOON workouts would be nice..

The main thing with workouts are getting them DONE in a consistent manner.  Time of day is not nearly as important as just doing them!  But let’s not forget the FUEL factor when it comes to workouts.  You want to be fuel but not FULL!

My workouts this week have been a little off…I have had an earache and it’s affecting my energy 🙁

Monday- I ran hills
Tuesday- I took off
Wednesday- I did a small chest workout and ran hills

Today I have legs on tap– I’ll do them at about 3pm today.

No matter what time you workout it works!! DO IT!

Love, Michelle

SSS Final Entry Instructions and FORM

Week #10 MINI CHALLENGE (week of April 4th)- take measurements, stats, pictures, share your finishing thoughts, comment about your hormones and pick some of your favorite journal/blog posts you or others made during the 10 weeks, ENTRY DUE APRIL 13th

The goal is to see how you’ve changed physically and mentally :) …I think it’d be cool for you to find your week #1 entry and compare it to how you are feeling now Wink Here’s  the week #1 post that shows you how to take pics and stats: http://buffmother.com/?p=6557

Let’s break these 5 KEY points down a bit-
#1-Take measurements, stats
~ very important to use the same tape measure each time. I have a tape measure that’s sole purpose is for measuring bodies
~have the same person measure each time- I measure myself each time
~Be sure to note what cycle day you measure and what time of day also–it really makes a difference!
~Taking measurements is a great way to see if you are losing fat and gaining muscle- often times the scale will not reflect any change, but measurements show change
~Bodyfat measurements are optional, but if you do be sure to get the caliper mm readings along with the %. So that `when you compare you can see changes in the mm’s. Percentage reading are calculated using equations…these vary a ton! Personally I don’t ever figure my %, I just go my my caliper mm readings to see if I am losing or gaining bodyfat. BF should also be done by the same person/same method/same circumstances each time in order to have an accurate comparison.

~ Here are the Measurements and STATS I personally take:

Today’s Date:_________ height:_____________ weight:___________ age:_______
Today’s cycle day-

Please list the following measurements:
Bust (around breasts the biggest part):
Chest- relaxed (just under armpits above breasts with arms down at your sides):
Chest- flexed back and chest (just under armpits with arms down at your sides):
Waist- relaxed (the smallest part):
Waist-sucked in (the smallest part):
Hips (the largest part of your butt):
Shoulders (around the outside of your shoulders with your arms at sides):
Biceps (relaxed at midpoint of upper arm):
Biceps (flexed at midpoint of upper arm):
Thigh-mid (about 8” above knee cap):
Thigh- upper (about 12” above knee cap):
Calf (about 7” below knee joint):

Caliper measurements (*these are the ones I like to track on myself and use to calculate my body fat, for further info on body fat measurements here is a link http://www.linear-software.com/online.html)
*Tricep:
*Thigh:
*Iliac:
Abdomen (I do this one for kicks, since I am an apple):

#2- Pictures
~Aim to produce photos that will be most comparable with the last set and next set of progress photos you take.
~Photo are best taken in good lighting (during the day)
~take them with the same suit/clothes on, from the same distances and angles, on a light background and in heels.
~It is best for you to take following poses all full body*:
1. straight on arms at sides
2. straight on arms up and flexed
3. from behind w/arms at sides
4. behind with arms up flexing biceps
5. from the side
6. model or movie star pose- have fun!
* do them both relaxed and flexed.
~Have fun and SMILE.

#3-FinishingThoughts:
Where are you in your journey? Did you reach your goals and aspirations? Where do you see this challenge brought you? Do you have any lingering concerns? Do you feel you made an impact on your legacy during this contest? your WHY? Did you feel the support group helped you stay on track? What tactics did you use to stay focused and engaged for the entire 70 days? Did you reward yourself when you hit certain goals along the way? What other thoughts are in your head at the moment?
#4- Comment about your HORMONES
Did you GET to know your body? Did you learn about your good c-days, your bad c-days, your weight fluctuations, etc…
Did anything surprise you?

#5- Favorite Journal/Blog Posts
take a peek back at your blogs– what were some of your favorite entries from the 10 weeks?
Did anyone else’s impact you along the way?

Most of this participation is optional, but I think it is a vital for you to reaching your goals~
I am excited to see how you’ve changed over these past 10 weeks!! CONGRATS for all your efforts, the world is a better place because of you!!

Have fun!! I can’t wait to see the final Submissions for the SSS Contest!! cheerleaders
I know that all of you who’ve participated are WINNERS!!!
Thanks so much for your effort~
:love:

***NOTE- The only set in STONE requirement to complete the contest is The FINAL ENTRY FORM (which includes before and after pictures, stats and info)

Love,
Michelle

P.S. More details about prizes and judging process:

 

  • Prizes will be given to ALL final entrants(free shirts) PLUS the 1stplace finishers will GET AWESOME prize packages!!

Prizes*:

1st Place– The Royal Treatment~ you get all of my products FREE for an entire year~ Books, supplement, shirts, 6 week customized training and the Rally Room!and the Rally Room!

Each and every one of you CAN WIN this Contest~ Please participate and let’s enjoy the synergy of TEAM BuffMother! working together towards being CONSISTENT!!!!

Suggested Optional Participation that may affect the judges perception of who deserves to be picked in their top 3:

  • Be an active member of the Rally Room (the judges of the contest are Rally Room leaders, so the more “visible” to them you are the better chance you have at winning)
  • COMMENT on the Video Coaching videos on You Tube- comments help a ton, Please comment!!
  • Blog your progress and encourage others in the contest (a great place to do this is in the Rally Room )
  • Weekly post your POA (plan of attack) for the next week
  • Weekly do your best to participate in the “weekly MINI challenge”

Final Entry Questionaire***– Once the 10 week contest is complete….please copy and paste this into a word document, fill out your questions and send it along with your stats and photos to michelle@buffmother.com.

This is the information the judges will receive and will judge you upon~ so do your best to present your success!!!

***NOTE- The only set in STONE requirement to complete the contest is The FINAL ENTRY FORM (which includes before and after pictures, stats and info)

Here’s the entry form copied and pasted here, just in case you have issues downloading it (to copy and past it select text press control or command + C and then paste using control/command +V into a word document.  From there fill it out and save then email it to me with your photos in jpg form.  Thanks!!

“SuperSTAR Success” Final Entry Form (3 parts)-

#1-General INFO and Questions~

Name:
Address:
Number of children and ages (it’s okay if you have 0):
Age:
e-mail address:
Why did you enter the “SuperSTAR Success” contest by BuffMother?
What tactics did you use to stay focused and engaged for the entire 70 days?
How do you feel about your success?
What obstacles did you have to overcome in order to attain your goals?
What would you like to tell the world about BuffMother ?
Can I have your permission to post your entry and photos online?

#2-Beginning/Ending STATS-

To enter submit at least the basic 5 measurements~

DATES taken-

Height:
Weight:
Bust:
Waist:
Hips:

I’d highly encourage you to submit more detailed measurements. These are what I have my training clients take:

Today’s Date:_________
height:_____________ weight:___________ age:_______
**Start of your last period date:__________
Length of last 2 monthly cycles (average is 28 days):
Today’s day in your monthly cycle (c-date)-

Please list the following measurements:
Bust (around the biggest part, women only):
Chest (just under armpits with arms down at your sides):
Waist (the smallest part):
Hips (the largest part of your butt):
Shoulders (around the outside of your shoulders with your arms at sides):
Biceps (relaxed at midpoint of upper arm):
Thigh (8” above Knee cap):
Thigh (12” above Knee cap):
Calf (7” below knee joint):

OPTIONAL- Caliper measurements (*these are the ones I like to track on myself and use to calculate my body fat, for further info on body fat measurements here is a link http://www.linear-software.com/online.html)
*Tricep:
*Thigh:
*Iliac:
Abdomen:

 

#3- Before and After Pictures
I need only 2 your most dramatic before and after shot in JPEG form.  Please take more but send only 1 of before and 1 after with your entry.

PHOTOS- take the following photos all full body a light background is best:
1. straight on,
2. behind w/arms at sides,
3. behind with arms up flexing biceps and
4. from the side.
*You can do them both relaxed and flexed. Have fun and SMILE.

 

At the completion of your 10 weeks, Be sure to e-mail all 3 items (stats, photos and questionnaire) to michelle@buffmother.com; I will respond that I got it- (if you don’t get a response, I didn’t’ get it).
Have fun!! I can’t wait to see the final Submissions for the “SuperSTAR Success” Contest!!

Contest Prizes*:

Prizes*:
1st Place– a 3day/2 night day visit with Michelle Berger, BuffMother!! I will fly you to me and I’ll treat you like the SUPER STAR you are!!! PLUS “The Royal Treatment”~ you get all of my products FREE for an entire year~ Books, supplement, shirts, 6 week customized training and the Rally Room!

2nd Place– The Royal Treatment~ you get all of my products FREE for an entire year~ Books, supplement, shirts, 6 week customized training and the Rally Room!

ALL FINALISTS= anyone who submits a complete final entry- you will get a FREE “BuffMother!” shirt

Judging:
A panel of 5 judges (leaders in Team BuffMother) will pick their top 3 picks for the WINNER based on participation, results, attitude and the “light” shining within. Each judge’s picks will be put on a piece of paper (15 little pieces of paper) will be placed in a hat and the winner drawn from there.

Each and every one of you CAN WIN this Contest~ Please participate and let’s enjoy the synergy of TEAM BuffMother! Working together towards being continually FOCUSED on being our BEST!!!!

…please submit this word document along with your stats and photos to michelle@buffmother.com. ENTRIES ARE DUE November 5th!!

This is the information the judges will receive and will judge you upon~ so do your best to present the info as organized and inspiring as possible- Be a SUPERSTAR!!!

Thanks so much!!
-Michelle

Try this for ABS!!

Submitted by BuffMother on Wed, 2010/09/15 – 7:13am

Hello, hello!!!  Guess what??  I actually have SORE ABS!!!

So…I thought I’d share what did it with you and feel free to copy my “AB Kill” mentality from Monday-

#1 Run several sprints- 100m as fast as you can GO! (I did 6) …
#2 Do HIGH KNEE DRILLS (2 sets of 30meters)…
#3 Old school sit ups- about 200 of them…These were right after sprints

Then these items were done during my back, shoulder, bicep workout at the gym an hour later after refueling with water and raisins:

#4 Roman chair knee ups- about 60…
#5 Knee ups on a bench 2 sets of 30 reps….
#6 Ab hyper-extensions (like a back bend)- lower slowly 2 sets of 10-15 reps….
#7 AB wheels 1-2 sets of 15 reps…#8

Try it and Let me know if you get sore!!

~~~~~~~~~~~~~~~~~~~~~~~`

My little man seems to be feeling better…He’s NOT a morning person like his mamma, so it was rough getting him up this am, but that’s no indication of how he’s feeling, lol!  The other kids are so much better at getting going and Gracie has her field trip today which made her POP out of bed FAST!!

I got in a benching (Chest/tri) workout with the hubby yesterday- so Legs are on tap for today instead.  Which willl be good since I am getting my neck adjusted today at the chiro- I can’t wait!! It’s been at least 6 months since I’ve gone and I LOVE getting adjusted!!!

Today’s also my day to run- so I’ll tackle that too– Maybe this evening-  I really love running at dusk!  I feel like I FLOAT at that time of day!

Okie dokie!! gotta go!!

I’ll be back this afternoon to check in on ya’ll!!  Have a kick-booty day! LOL!!

-Michelle

p.s. I thought this was interesting to discover- a friend of mine from when I competed in the NPC just won Mrs. Arkansas.  She is actually a IFBB figure pro, but I guess decided to quit competing in figure and go for something a little different.  Congrats Michelle Flake!!

http://www.mrsarkansas.org/index.htm

NO2 BEST Product I've found…plus info on Creatine~!

Anyhow here’s my 2 cents:

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.

NRG-X Labs OverDose, 780 Grams - Buy 2 Get 1 FREE!, Blue Raspberry Blast

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.