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

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

~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

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