Category Archives: Diet

Diet Talk SSS Week 06

Happy week #6 of our Super STAR Success contest…this week we are going to talk more about DIET!

I know I rarely post what and when I eat…….mostly because I am not a traditional dieter, meal planning doesn’t work for me and neither does eating a set # of times each day. The way I approach it is this…I go through my day, eating when I am hungry. As I go along, I track my “portions” in my head or on the white board on my frig…most of the time aiming for around 5P-4C-3F-2+G-1T. When I eat it I FORCE myself to choose proteins and greens first. The only time I don’t is for my PRE workout meal…that’s when I choose a good complex carb- My favorite is Oatmeal.
Another KEY item about my eating is that I take into consideration my personal biorhythms…I am NOT a morning person! I don’t like eating in the morning at all, but I LOVE eating in the evening!! So instead of fighting my body I work with it. I don’t eat much early in the day and then I am able to eat more in the afternoon and evening.

Now since I am buffing these next 2 weeks…I get a bit stricter on myself. Mostly that means cutting out some CARBS and increasing my GREEN consumption. Also, I usually have to cut out a bit of FAT (I tend to overeat fat) and I like to limit my bread/grain intake and TOTALLY eliminate all Dairy (mostly I don’t have much, since I am lactose intolerant, but it tends to “sneak” into my diet sometimes)

Here are a few samples of how I eat during buffing:
7am- up drink water take supps: NO2, fish oil
8 am- coffee and atkins bar (PENUT BUTTER) PF
11 am- Veggies( asparagus stir fry) with tuna, spicy Sweet and sour sauce, a few cashews PGF
Vitamins post meal
1pm- NO2 supps
2- oatmeal C
3- workout
4:30 Boca Burger, Apple PC
6:30 Supper- Chicken tenderloins (big portion) with honey mustard sauce and Green Beans 2P C 2G
7-10 pm TEA (decaf herbal: sleepy time, tension tamer, chamomile, etc.)
Totals= 5P, 3C, 3F, 3G

7am- up supps
8 am- eggs (3 whole)PF
11 am- Brussell Sprouts- G
1pm- HUGE salad: Romain, Spinach, olives, carrot, nuts, egg, chicken, cucumbers, pickles, ranch dressing (1/2 serving, just enough to barley help flavor) 2G,P,1F,1/2C
3pm- Oatmeal C
4pm workout
5pm Burger (no bun), a tish of BBQ sauce, sweet potatoe 2P,1/2C,1C
7-10pm Beef Jerky, tea 1P
Totals=5P,3C,3F,3G

So that gives you a bit of an idea of how I am going to eat this week

I am off to get some WATER NOW!! Don’t forget to DRINK UP!!

-Michelle

p.s.Mini-Challenge- I LOVE IT, I plan to strut around in my bikini this week despite my pms bloat, hee, hee!!

FYI- eats for today- not the best choices
5P-eggs, protein powder, beef jerky
4C- bread, soy milk, Popsicles(2)
3F- olives, dressing, cashews
2C- cucumber, onions
1T- BUBBLE GUM, lol!!
(no workout)
Supps of interest 10g of fish oil and 10g of vitamin C- to help with back inflammation

~~~

HI~ this is just going to be a post that I’ll update throughout the day with my eats- for MY ACCOUNTABILITY

weight- 126
EATS 6/18
Coffee (2 cups) w/ a bit of milk and sugar
Boca burger- plain P
salmon salad w/cabbage PPGF
asparagus G
BIG! bannana – pre workout C
post workout – NO2 wait 30 mins to eat
steak and toffee (thanks to YOU ALL!! and April, lol) PCF
bud light bottle C
Taco Salad (romain, carrots, olives, ranch, taco sauce, taco meat, tish of cz)
PGGF

I’d rate the day as a B+, the beer and the toffee were not exactly the greatest choices, lol! But I kept with in my alloted portions and my food timing was good!

total (buffing)
5P, 3C, 3F, 4G!!

Off to make some TeA! ~ Michelle

Check-in time and Week #4= NO DAIRY!!

SSS Week #4 Mini Challenge- NO Dairy

BE SURE TO Check in with your SSS progress here with a comment on this blog!!
How are you doing?
Are you staying on track?
Are you seeing results?
Have you participated in the  Mini-Challenges?

Let’s have a little interaction and conversation
about where your are at.  Please post a comment
here and we’ll “talk”~

And watch this video about our SSS contest~~ WEEK #4 Mini-Challenge NO DAIRY~~

Dairy is any product made from COW’s milk.
Now to this week: NO DAIRY!! totally DO-ABLE!!! let’s rock this week cheerleaders

Let’s shoot to eliminate it from our diets this week and just see what happens~

Life without dairy is very doable and actually not bad Wink

Be sure to share you thoughts and results on this challenge.
AND let me know if you have any questions,
Michelle

p.s. A couple pics  to help inspire you:

Belief quotes:

“The thing always happens that you really believe in; and the belief in a thing makes it happen.” -Frank Lloyd Wright

“One needs something to believe in, something for which one can have whole-hearted enthusiasm. One needs to feel that one’s life has meaning, that one is needed in this world.”
-Hannah Senesh

“Get Buff”- Day 12

“Get Buff”- Day 12

Workout:

 

DAY #12
“1 minute Intervals”
20 mins total: (7 hard mins )
3 min. warm up
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
4min. cool down

 

Today’s Diet Focus:

Up your veggie intake- especially GREEN VEGGIES

Ideas:

The way I get 3 in a day is to start my day with a GREEN, focus on eating greens for my “snacks” and having greens with dinner.

Greens are so good for your digestion, your body’s acidic balance, for nutrition, for energy, etc…. My favorite Greens lately are: Cucumbers, Peppers, Green Beans, Radishes, Asparagus, Brussels Sprouts

Others I eat quite often include: Stir fry veggies, Spinach, Romaine Lettuce, Green and Red Cabbage and Spaghetti Squash

Get after those greens~

They are SO good for you and REALLY help lean you up!!! YUMMY!!!

Greens list

Here is a HUGE list of what I consider GREENS-

  • Alfalfa Sprouts
  • Artichoke Hearts
  • Arugula
  • Asparagus
  • Bamboo Shoots
  • Bean Sprouts
  • Beet Greens
  • Bock Choy
  • Broccoli
  • Brussels Sprouts
  • Cabbage
  • Cauliflower
  • Celery
  • Celery Root
  • Chard
  • Chicory
  • Chives
  • Cilantro
  • Collard Greens
  • Cucumber
  • Dandelion Greens
  • Eggplant
  • Endive
  • Escarole
  • Fennel
  • Green Beans
  • Hearts of Palm
  • Jicama
  • Kale
  • Kohlrabi
  • Leeks
  • Lettuce
  • Mache
  • Millie lettuce
  • Mushrooms
  • Mustard Greens
  • Okra
  • Onion
  • Parsley
  • Peppers (any color)
  • Romain Lettuce
  • Radicchio
  • Radishes
  • Sauerkraut
  • Scallions
  • Snow Pea Pods
  • Sorrel
  • Spaghetti Squash
  • Spinach
  • String beans
  • Tomatoes
  • Water Chestnuts
  • Wax beans
  • Yellow Squash
  • Zucchini

 

Hope that helps,

Michelle

“Get Buff”- Day 11

“Get Buff”- Day 11

We made it through the first 10 days~ 1/3 of the contest~ and guess what??? NOW it’s time repeat the first ten days again!!!  For Day 11 we have the same workout as day 1 and same diet focus, day 12 the same as day 2 and so on…. The program is designed this way for many reasons:

  • THIS will give you GOALS!
  • you can compete with others performance on the same workouts (many of you posted GREAT ones in your blogs)
  • the first 10 days set a standard- now you can compete with yourself
  • you NOW know what each workout feels like, what weights challenged you, what exercises were your favorites, etc…
  • You can also challenge yourself to do better on each daily diet focus!! And try some of the strategies utilized by other contest members etc…
  • Gives you an opportunity to “get it right this time”

***Please note*** I will be adding to the number of sprints each week and giving you “optional EXTRAS” for your workouts.

Workout:

Workout # DAY #11
“Basics”DAY
Exercises: Chest:
Bench
4sets of x10 reps
Legs:
Squats
4×10
Back:
Pull ups
2xfailure
ABS:
Knee ups
4×25
Crunches
2×15
1-2 mins between sets

 

Substitutions:

Bench: Push ups, wall push ups, DB Press, Chest press

Squats: Body weight squats, Band Squats, Dumbbell Squats, Leg Press, Lunges

Pull ups: Band over hook pull downs, Pull downs, inverted/supine pull ups, DB rows, etc…..

Some video links-

http://buffmother.com/video

Today’s Diet Focus:

Drink more WATER! Strive for at least 1 gallon a day~ You need water to keep your body hydrated, kidneys working properly, flush the toxins and fat out of your system.  Also be aware that you need more water to digest protein than any other type of food…so as you up your protein intake you need to up your water intake.

~~~~~~~~~~~~~~~

Let’s get after it and keep our focus!! Consistency is key!!!

Your friend, Michelle

“Get Buff”- Day 6

“Get Buff”- Day 6

We have a Killer day in store for us!!!

Just one more day and we’ll be a WEEK into it!!

Have you made progress?? Please share how your first week went with us in by commenting below~!

Workout:

Day #6
“Others day”
Chest:
Incline flys
4×10
Legs:
Dead lifts
4×10
Lunges
4×10
Back:
Seated row
4×10
ABS:
Ball crunches
4×25
REST between sets= 2mins-feel free to stertch and do abs between sets!

Today’s Diet Focus:

No Bread

Bread is a sneaky way for carbs to come into your diet.  If you focus on NO BREAD, you’ll open up a world full of new food possibilities. The goal of this diet focus is to make you aware of that there are MANY other great carb choices besides bread to choose from.  FRUIT, Veggies, Rice, Beans, Sweet Potatoes, etc…

Using lettuce in place of bread is another great option~

Bread is most often made from wheat and wheat can cause stomach irritation for some people- “GLUTEN” is a substance that is rough and can “scratch” the insides of our digestive track- sometimes it leads to IBS or other digestive issues.  If you are someone who sufferers from bloating, constipation, gas, etc… Limiting gluten intake may help your body be HAPPY.

Are you wondering what is considered bread??

Honestly I want you to choose your own definition but in general terms~

Bread= any baked grain product made with yeast (yeast is another thing that can cause an unhealthy physical reaction in women especially)

REMEMBER! Don’t get too technical…

Just KISS (Keep It Simple Sweetheart)!!!

Your friend,

Michelle

30 day “Get Buff”- Day 1

30 day “Get Buff”- Day 1

First off THANKS so much for joining in on our contest!! more info is located about the contest in yesterday’s blog– check it out: GET BUFF contest!!

The workout program** I’ve designed for our contest is very different from what I normally use in my own fitness program and in training the majority of my clients. This program is a  Full Body training routine! Every workout program has it’s advantages and I believe NOW is a great time for a FULL BODY plan! It’ll provide us some fun, FAST results!

For those of you new to fitness- a “FULL BODY” workout routine simply means that each time you lift weights you address your full body- so you will do exercises for your upper body and lower body all in the same workout.

Personally,  I am at a good point with my fitness MOJO, but I am greedy– I’d like some MORE MOJO!!

Currently, I’ve been struggling to get in my gym workouts with the chaos of the kids being activities and my preference to “play”- I would rather go hiking, spend time on my tractor, play tennis or go run sprints, than workout in the gym.  In order to find some MOJO for me and, YOU, my fellow TEAMMATES,   I put together a routine that will “shake up” our lifting routine, help us get back into lifting again, give us new insights, allow for muscle gain, and get us some FAST weight loss results!
** You are FREE to follow whatever workout routine you desire during the 30 days, this workout plan is for those who want to try it and those who don’t already have a plan to follow**

Workout:

 

Workout # DAY #1
“Basics”DAY
Exercises: Chest:
Bench
4sets of x10 reps
Legs:
Squats
4×10
Back:
Pull ups
2xfailure
ABS:
Knee ups
4×25
Crunches
2×15
Rest between sets 1-2 mins between sets

 

Substitutions:

Bench: Push ups, wall push ups, DB Press, Chest press
Squats: Body weight squats, Band Squats, Dumbell Squats, Leg Press, Lunges
Pull ups: Band over hook pull downs, Pull downs, inverted/supine pull ups, DB rows, etc…..

Need help with exercises?? use google or Here are Some video links- http://buffmother.com/video

“GET BUFF” CONTEST Diet :

A lot of results can happen in just 30 days of working out but if you really want to get results you need to FOCUS on your diet also.  For this contest we will have a “Daily Diet Focus” and OVERALL “5&5+” Diet goal:

OVERALL “5&5+” Diet goal:

By “5&5+” I am referring to serving guidelines- let’s put are focus on what TO Eat in a day vs. What NOT to eat:

5 proteins servings daily
AND
5 Fruits and veggies

+Plus FAT = what ever FATS come with those proteins, fruits and veggies (meat fats, dressings, oils, butter, etc…)

Don’t go overboard with “extra fats” and be WISE about your food choices- but PLEASE enjoy your food and fats in moderation. They are good for you and needed for a healthy body! (FYI- this 5&5+ fits perfectly into my hormonal timing diet recommendations for buffing …more info on that is in my books)

Like I said-“FOCUS on what we CAN EAT vs. what we can’t- FOCUS on Solutions!!!”

***NOTES ABOUT CARB INTAKE***

5 fruits/Veggies is the goal- CARBS are in many fruits and many veggies

it’s up to you on how few carbs you get in by the selections you make-

In an optimal weight loss “buffing” style diet (the 5-3-3-3)- you’d want about 3 of the choices to be CARB based (like fruit or complex carb veggies like sweet potatoes, etc..) and the other 2 from greens

BUT PLEASE let’s keep this simple! If you focus on 5 Proteins &5 fruit/veggies + the accompanying Fats you will lose weight!

Today’s Diet Focus:

Drink more WATER! Strive for at least 1 gallon a day~ You need water to keep your body hydrated, kidneys working properly, flush the toxins and fat out of your system.  Also be aware that you need more water to digest protein than any other type of food…so as you up your protein intake you need to up your water intake.

~~~~~~~~~~~~~~~

Let’s get after it and keep our focus!! Consistency is key!!!

Your friend,
Michelle

p.s. EXAMPLE ACTUAL WORKOUT~
Lifting~ “Basics” DAY#1- full body

Chest:
warm up- push ups 12 reps
Bench
45#x15 (warm up)
95#x 10 x 2sets
115# x 9 x2sets

Legs:
Squats
45×15 (warm up)
95×10
135x3x10

Back:
Pull ups 10, 8

ABS:
Knee ups
4×25 (set 1 after bench, set 2 after squats, set 3 after set 1 of pull ups, set 4 affter pull ups)
Crunches
2×15 (set 1 after set 1 of pull ups, set 2 after pull ups)

Extras:
play with kids- various activity
Hip lifts, rotation, boxing drills, stationary lunges with butt out, hip thrust, stretching, knee extensions (light- 2sets)- all between lifting sets
+ hiking in the woods for 2 hours

day 1 “Get Buff”

28 days of Christmas: Day 22

XMAS Day 22:  SMILE!! it’s almost time for your final photos!!
Here’s the photo shoot prep that you can opt to do for the last 4 days of the contest!!!  It seriously works!!

Photoshoot – 4 day prep
 
4 days out-
PREP
Eat Protien and Greens +Fats    
-Cut your carbs to only 2.
-Eat very salty foods. And if you find this to be a problem, drink a couple of cups of chicken bouillon. It is very important that you have a salt overload on this day
 
    
3 days out
Eat Protien and Greens +Fats
-No Carbs
-NO SALT
Put a coat of tanner on b4 bed- Banana Boat tanner with bronzer in it is the best!
 
    
1 day out
Eat Protien and Greens +Fats
-NO Salt
-No gas causing foods
-Take a water pill(diruex-non caffeinated kind) B4 bed and -no water after 8pm(time so you have 12-16 hours without water b4 shoot)
-Put another coat of Tanner on
 
    
Photoshoot day
-NO Workout
-Do your measurements and stats in the am
-you can have a cup of coffee
-No water or carbs until after the shoot
-Put another coat of tanner on
-Do your hair
-“Over do” your make up make sure you have some that will make your face a little tanner looking. What I use is a face bronzer, and 1 shade darker makeup for photoshoots. You may want to practice with this before hand.
-Have fun!!
-Play music
-(have a glass of wine)
Afterward
Eat and drink a lot!!! You need to rehydrate

Today’s workout is LEGS!! The same one from last Monday~ Give it a super effort and try to lift heavier than last week!! WO details here: http://buffmother.com/?p=7212

 
Like · · Share

28 Days of Christmas: Day 7

Hello it’s XMAS Day #7 …I have Lot’s to do, lots to do!!  Good thing it’s our “off” day!!! Mom w/kids and groceries
It sure looks like many of you have enjoyed a couple really, really good workouts so far this week, are you sore?  You need to be sure your diet is supporting your workout.  We need to eat and fuel our bodies to perform, Food is FUEL!!!

Let’s talk FOOD!

Here is a bit of info about how I’d like you to approach your relationship with FOOD:
“The KEY to a successful diet is to make it a
LIFESTYLE.”
Expect a Learning Curve toward LIFESTYLE!!
The key to a successful diet is to make it a LIFESTYLE. As I always preach regarding diet “Keep It Simple Sweetheart” (KISS)is the best way to do this. My main-focus on my diet is to keep it simple and doable with my crazy schedule. I now simply count my portions as I go through the day. However, when I first was
learning to eat right, planning was a vital part of the learning curve. So get out
your journal and PLAN how you can fit in the proper portions of your diet in
each day. Soon you will be KISSing~
HOW To KISS…
follow these steps in order when making your meal plan for the day:
#1- Plan to Perform
As I mentioned in “Fuel your body to perform,”  timing your
main carbohydrate carb (C) portions around workouts will allow you to have strong,
effective and productive workouts.
#2- Proteins and greens
Fill up the rest of your daily meals with proteins (P) and greens (G) then
your left over serving(s) of carbs (C).
#3- Work with your body
Make sure to account for your natural body rhythms. Are you a big morning
eater or the opposite? I am a big evening eater, so I plan for that. I eat light in
the morning and early afternoon because I know I’ll easily get in the rest of my
calories later. Don’t ignore your natural tendencies if you want this to become
a lifestyle vs. a short-term DIET.
#4- Eat often
Shoot to eat every 3-4 hours in order to keep an even energy flow. Remember
the fact that food is FUEL…your body and mind don’t function well on
empty. Shoot for 4-5 meals daily.
#5- Fat can be GOOD
Make sure you are eating enough fat or you will be HUNGRY and be more
tempted to cheat. Fat is also very important for proper hormone production,
prevention of aging and maintenance of energy levels.
#6- Drink water like a fish!
Are you unsatisfied after a meal? Are you a bottomless pit? Oftentimes we
feel this way when we are actually thirsty. Water is also an important transporter
of both nutrients and toxins. Without enough, it is hard for your body
to lose fat. So drink up! To optimize digestion, try to limit water consumption
during your meals. Your main water consumption needs to be between meals,
optimally 30 minutes prior and 30 minutes after meals.

 

 

Food Choice TIPS:
  •          Choose natural foods over man-made foods (artificial sweeteners, low fat products, packaged/processed foods, etc). I would rather see youeat “whole fat” items than man-made toxins. They are not worth usingto “save” calories. Instead of helping your weight loss efforts, theywill leave you with toxins in your body. Toxins create all sorts of issuesanging from bloating, muscle aches, digestive issues, swollen glands,cellulite, skin blemishes, etc. Try your best to eliminate them from yourdiet. FLUSH those toxins out!! This is termed eating “CLEAN.”

 

  •          I highly encourage you to vary your food choices. For instance, my daily goal for my protein intake is to have one portion of red meat, one ofeggs, one of poultry, one of fish, and one of soy or whey. Variety isneeded both for you mentally and physically. The same thing goes for your carbohydrate, fat and green choices.

 

  •          Try to limit your protein supplements (powders, bars, etc.) to 1 (at most 2) servings a day; real food is always best.

 

I Challenge YOU to Eat 3 greens daily!!

Week #8 Mini Challenge- Eat 3 servings of greens each day!!

Eating GREENS takes effort and determination.

The way I get 3 in a day is to start my day with a GREEN, focus on eating greens for my “snacks” and having greens with dinner.

Greens are so good for your digestion, your body’s acidic balance, for nutrition, for energy, etc….
My favorite Greens lately are:
Cucumbers,
Peppers,
Green Beans,
Radishes,
Asparagus,
Brussels Sprouts

Others I eat quite often include:
Stir fry veggies,
Spinach,
Romaine Lettuce,
Green and Red Cabbage
and Spaghetti Squash

Get after those greens~

They are SO good for you and REALLY help lean you up!!!
YUMMY!!!

Please share with us some of your favorite GREENS with a comment below!!

Enjoy eating GREEN this week~ Michelle

P.S. Check out this post ~ Chef BuffMother! cooks some GREENS for you~(SSS week 06) READ MORE.. http://buffmother.com/?p=6781