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Michaele-Ann
Palmer
Resides: Buffalo, New York
Age: 20
Height: 5 ft. 5”
Weight: 122
Favorite body part: Abs
How did you get started?
I was an active endurance athlete throughout my high school career playing
both soccer and lacrosse but when college hit the school I went to didn’t have
the sports teams I want, plus I was an architecture student so I didn’t have any
free time to sleep, let alone get to the gym. But after a while of watching
myself become the laziest, and heaviest I have ever been I decided it was time
to whip my butt into shape. And from there my dedication dialled in and my
motivation soared and I really took my body beyond the limit. I suffered through
the pain and agony of a fierce, strike diet I orchestrated for myself to cut
down, and then some of the most gruelling workouts I ever had to muscle my way
through. All these have brought me to the body or as I like to refer to it as
“my temple” that I have today. I’m always challenging myself, and taking my body
beyond it’s actually capability.
What’s your ab routine look like?
Cable crunches (2 sets of 25 reps, 1 set of 15, and a last till failure. Each
increasing in weight)
I use an Ab crunch machine which doesn’t have a name unfortunately but I put
65-70lbs on the back and do one set of 15-25 reps, and then shift the seat over
to hit obliques for another set.
Leg Lifts- I either do them on the floor, declined bench or flat bench. I
used to only do flat bench but if I switch it up from workout to workout my abs
stay guessing and I don’t plateau. I do 5 sets of the slowest 25 you’ve ever
seen. Slow is pain, and results.
Weighted Knee raises – I do them in a captain’s chair. I started off with just
15 lbs. I increased the reps and then increased the weight and now I’m currently
doing 3 sets of 10 with 50lbs.
I also use the yoga ball. I really focus on form. I keep my fingers on my
lower abs and make sure I breathe out at the right time. I sit fairly high on
the ball and keep my knees fairly close. It seems to zero in and burn more than
just kind of lying on the ball and crunching like most people do. Yoga ball
crunches aren’t hard but if you make them perfect and remember to breathe you'll
feel it, and you'll see the difference.
I also use a declined bench and a weight plate (35lbs). I do 3 sets of 10-15; I
go through the motion very slowly and pause at the bottom. I then twist side to
side with the weight for 2 sets of 30.
Ab holds- I didn’t know what else to call it. Basically I use a declined bench
go half way down with a 45lb weight and hold for 5 seconds 10 times in a row.
Then hold for 10 seconds 5 times.
Why Do You Love Fitness?
I love fitness for so many reasons, and I take such pride in all of the
gains I have accumulated over the last year. These gains are one of the reasons
that fitness has become such a strong defining characteristic of me. It’s the
reason I have been able to conquer so many mountains, and climbing past
impossible. When I am able to hit a point that I never thought was possible, it
is the greatest feeling in the world. Honestly, there is no feeling that is
close to that of accomplishment. It’s like winning king of the mountains, but
multiplied by like 1000; you are untouchable. Fitness is great for stress
relief, confidence, good health and it never stops. I can always do more and
gain more and challenge myself to new things every time I step in the gym.
What are your future plans?
I am in the National Guard, and I leave for basic training at the end of
January. I will be in Fort Leonard wood, Missouri for 19 weeks. When I return I
plan on getting certified as a personal trainer, and from there I want to expand
my fitness career. I decided on personal training because I love helping others
to reach their goals as much as I like to reach my own. I love giving advice and
even more I love something I say encourages someone to become healthier, and to
take strides to make an effort to better them self. Fitness is not all about
brawn and beauty or blood, sweat, and tears, it’s also about health. America is
becoming more obese and un-healthy each day, and if my efforts can put even the
smallest dent in this problem than I have something to smile about at the end of
the day. I’m not the most knowledgeable person yet but I give it all I got, I’m
always there for anyone that wants to honestly make a change in their life, and
I plan to do so the rest of my life.
Good luck guys
Michaele-Ann
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