Hey all!

First off want to welcome the new members and encourage you to post some! We don’t bit– we actually are too nice around here!  Posting is vital for your accountability and really helps keep you FOCUSED!!

I got my run in yesterday despite feeling crappy during it It made me feel better afterward! Glad I did it!!

My crappy feeling is due to the lingering kidney pain I’ve been having since my UTI last month…I even had a slight fever. Thus, I’m back on antibiotics– YUCKY! But I gotta get rid of this infection– so gonna have to deal with the side effects of CIPRO for a week.

Anyhow, other than that I’m good, lol!  I’m super stoked to the FCH contest–

1.Goal Setting~ my goal is weight loss. Been “wanting” to lose weight for the entire year– but my ACTIONS have not met up with my “want”… so the goal is to lose 5 pounds in the 4 weeks.  I will take the proper actions to make this happen. No “empty cals” except for 1 off day/week (Saturdays).  Less fat, I was doing a ketogenic diet for awhile. Now I’m not, but with that you can’t eat as much fat and lose weight. So I need to keep my fat intake to 3 servings a day.

Extra cardio on bike– gotta get this in more often again…it helps me so much!

Also, no sitting behind computer. I have a standing work station and I need to use that in stead of being on my laptop.  My goal is to wear my wonder woman costume for Halloween and also be in great shape for a my trip to Omaha the first week of Nov.

2. Thoughts~ My thoughts are that truly I’ve been a lifeless boring unmotivated version of myself since May. I really have not attacked much of anything and it’s catching up with me. I really need this contest to make me accountable to myself and become the me I want to be!  I need to write up some clear goals for myself. Kinda get a head start on my New Years Resolutions

3. Commitment~ I am committed.  The timing of this contest is perfect. I truly think i’ll be able to finish it. I felt terrible that I couldn’t finish our last contest in August because I got horribly sick with a UTI.  Once I finish this round of antibiotics I should be truly healthy again.

There it is– I am ready to regain my FIRECRAKIN’ Hot Body for this fall!!

Let’s do this!!

-Michelle

p.s.

looked up my entry from last time (thanks Darcie for this idea). It doesn’t look like I have my stats, but here’s a final pic  and entry:

Final Submission Form for the “FireCrackin’ HOT” Contest:

Name: Michelle Berger

Rally Room User Name: BuffMother

e-mail:michelle@buffmother.com

Age:34

Number of children:4

Ages of children:9,7,6,6

What does having a“FireCrackin’ Hot Body” mean to you?

It means to be able to walk around my house, my front yard, my backyard…basically everywhere with a bikini on and care less about it!  I don’t want to have to feel like my butt or belly are unsighly and covered with fat.  I also want to feel that the shape of my body is better than it was a teen.  I want to be symmetrical and BEAUTIFUL!

Please summarize your performance in this contest?

I did well…not as well as I had hoped especially in the diet area, but I consistently got in 4-5 workouts a week.  I also got back into sprinting!! I love the results from running FAST!

Are you happy with the results?

I am happy with my results, I feel that I was able to maintain and even make progress with a rather lax diet and lax workout routine.  I have been to the gym fewer times this month than any other month this year…it’s been a good break to do more at home workouts and more running outside.

Who encouraged/inspired you the most during this contest?

As always everyone who posts in the rally room inspires me!!  But If I had to pick out a few individuals…I was VERY inspired by 2 of our newer members: Helen and Renda, I love their excitement to get after the contest and see some good changes in just 4 weeks.  I was also very, very impressed with Daphne!  She worked hard and got great results in the contest because of it!  Way to go ladies, you are so inspirational!!!

Please tell me one specific example about how your hormones affected you during the last 4 weeks?

I just realized this month that I don’t ovulate at the same time each month.  Being that I alternate ovaries with each cycle, my ovulation also alternates.  Last month I ovulated around cycle day 15 and this month it was cycle day 10-11.  I need to track my ovulation because I don’t like being suprised by the mini-pms issues it causes me!  For instance this week from my ovulation I had a zit out break, more back pain, and cramps! PLUS 3# of waterweight overnight!

Do you have anything else to add?

As always I am looking forward to continuing to see results…doing this questionaire has PUMPED me up to make some goals for July!  I really enjoy having some challenge to keep me on track to continued success!!

Day 1- FCH…SUPER detailed: “Lift lower body and abs”

BuffMotherVIP 10/5/1512:00 AM

Day 1- FCH…SUPER detailed: “Lift lower body and abs”

HI!!  It’s Day 1 of the 4 weeks…ARE you READY!!

Today’s workout is as follows…I am buffing so I will do 3 sets of 10 of each exercise.

*Please note, use whatever weight challenges you…it’s okay for you to even start with light DB’s or bodyweight for squats!  the key is to record it and try to progress over time*

 

Here is what my workout log looks like filled out~ Below that I’ll detail it for you:

Exercise		DATE
	Leg Day		set 1	set2	set 3
10 min	Warm up		r-bike	squats	stretch
#1	Squats	lbs.	95	135	155
	3×10(buffing); 3×6 (boosting)	reps.	10	10	10
abs	between sets of squats	2sets	crunches	15	15
#2	Dead Lifts	lbs.	135	135	135
	3×10(buffing); 3×6 (boosting)	reps	10	10	10
abs	between sets of dead lifts	2sets	knee ups	25	15
#3	Leg Extensions	lbs.	135	155	155
	3×10(buffing); 3×6 (boosting)	reps.	10	10	10
abs	between sets of leg extensions	2sets	on ball	15	15
#4	Leg Curls	lbs.	75	85	85
	3×10(buffing); 3×6 (boosting)	reps	10	10	10
abs	between sets of leg curls	2sets	cats	5-5sec	5-5sec
BURN	Walking Lunges	lbs.	15#Db’s	15#Db’s
OUT!	2x30steps	reps.	15ea leg	15ea

 

 

 

 

 

 

 

 

 

 

 

 

·

 

 

 

 

If the above spreadsheet looks like it’s written in a foreign language to you~ here is a SUPER DETAILED view of the workout from START to FINISH:

 

Start with a warm up~ I like to do 10 min of the Recumbent bike(r-bike).

 

EXERCISE #1- Then I head over to where I am going to do my first exercise.

 

SQUATS: I start by doing a warm up set that I don’t count as a real set. No Weight x20 reps and then stretch and maybe do a few more- It’s always good to be “lubed up”.

 

Slow and Steady weight increases are the smartest way to lift

·         Set 1 of squats: 95# on my upper back x 10 reps…then move right into doing my abs

·         Set 1 of ABS: The ABS exercises are up to you~ I’ll do crunches first: 15 reps slow and controlled….then go right back to squats. Remember “I am buffing”, so I want little rest between sets and I want to keep my heart rate up.

·         Set 2 of Squats: 135# on my upper back x 10 reps

·         Set 2 of ABS: 15 crunches

·         Set 3 of Squats: I feel good so I think I’ll ad another 20 pounds, 155×10

 

EXERCISE #2– Dead Lifts: I like doing this with a slight bend in my knees lowering the weight slowly while keeping the curve in my lower back—all the movement in my hips.

·         Set 1 of Dead lifts: 135# held with one hand over, one hand under x10 reps

·         Set 1 of ABS: Knee ups x25 reps

·         Set 2 of Dead lifts: 135# held with one hand over, one hand under (alternate which hands from previous set) x10 reps

·         Set 2 of ABS: knee upsx15 reps

·         Set 3 of DL’s: 135#x10

 

EXERCISE #3– Leg Extensions- An important tip for women when doing these are to keep your feet flexed up and toes pointed slightly out…if you don’t have access to this machine you can do stationary lunges here instead.

·         Set 1 of Leg Extensions: 135×10

·         Set 1 of ABS: Full crunches on the ball x15 reps

·         Set 2 of Leg Extensions: 135×10

·         Set 2 of ABS: on ball x15

·         Set 3 of Leg Extensions: 135×10

 

Exercise #4– Leg Curls…if you don’t have this equipment you can do leg curls with a Ball

·         Set 1 of Leg curls: 75×10

·         Set 1 of ABS: CATS arch up for 5 secs hold…repeat 5 times

·         Set 2 of Leg Curls: 85×10

·         Set 2 of ABS: CATS 5-5sec

·         Set 3 of Leg Curls: 85×10

 

BURN OUT EXERCISE! Walking lunges holding dumbbells

·         Set 1 of Walking Lunges: 15#DB’sx30 steps (15 each leg)

·         REST for about 1-2 min…do some stretching

·         Set 2 Walking Lunges: 15’sx15 (same as set 1, just written shorthand)

 

Then I am done….most leg days I don’t do any extra cardio or intervals. Leg workouts burn a ton of calories and use a ton of energy…to add Cardio on top of the workout unless I am in GREAT shape often makes me too tired to function the rest of the day.