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17 days to go…

17 days to go…
It’s amazing how almost everyone in our 21 day contest is focused improving on their diet!!
I love the determination and desire shown by you to eat better~ Congrats!! You are being a
great leader for your family!!

Today’s post is filled with tons of DIET info~
SEE BELOW

Be sure to ask questions…Team BuffMother is here to help!!

You can accelerate your results dramatically with just a few simple adjustments to your diet~
LET’s attack our diets these last 17 days of the contest!!

You can kick your habit!
Your friend,
Michelle

 

~~~~

17 days to Go…Diet info!

BuffMother's picture

Wed, 2012/02/08 – 6:03pm — BuffMother

17 days left…that’s slightly over 2 weeks left…TIME is ticking away!! Keep your focus~ you can kick the habit!!  Due to the fact so many of our bad habits are diet realted I’d thought I’d  share MY…

 

“21 Days: Kick the HABIT” CONTEST Diet :

A lot of results can happen in just 21 days of working out but if you really want to get results you need to FOCUS on your diet also.  For this contest I  have a “Daily Diet Focus” and OVERALL “5&5+” Diet goal~ feel free to join me!!

Here’s the details:

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) chef

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!

~~~~~

Your “TASK” for today is to make a solid HEALHTY Protein, FRUIT and VEGGIE filled shopping list~ Make it your goal to hit the store just once this upcoming week– You’ll save tons of time, energy and life will honestly be less stressful for your entire family!

Today’s workout options- one for Beginner level and one for Experience are as follows:

Beginner-

Lift Upper Body and a 5 min walk

 

Wall Push ups- 3 sets of 15 reps (take 1 minute between each set)
Bent over DB Rows- for your back
3sets of 10 reps (3×10) with 1 min rest between sets
Chair dips- for your triceps/upper arm
3×10
Shoulder press- for your shoulders
3×8-10
Bicep curls- for your arms
3×10
MORE Wall push ups- for your chest
3x 10
lateral shoulder raises
3x 10

Finish with a 5 minute walk outside or on the treadmill 🙂

OR…

Experienced-

Lift Chest followed by a 11 interval workout

 

Bench Press
4×10, 8, 6, 10 take 2 minutes between heavier sets–challenge yourself!
Incline Chest Press
4×10, 8, 6, 10
 Incline Flys
3×8
Assisted Dips- or unassisted if you can!
2xfailure
Barbell Tricep Extensions (skull crushers)
4×10, 8, 6, 10
Cable Tricep pulldown
3×8

Intervals (any mode- meaning, you can run, do elliptical, bike, jumprope, dance, etc…): warm up 3 mins; increase intensity/speed  on odd mins 4, 6, 8, 10 and recover on even minutes 5.7.9… 11 minutes is done fast!!

Keep your focus on diet this weekend-Don’t backslike!!

You are KICKING your HABIT!!

-Michelle

MB Blog: 17 days to GO~ My Diet- day 5

BuffMother's picture

Fri, 2012/02/10 – 6:55pm — BuffMother

We have 17 days to go…diet info here: http://therallyroom.com/node/51780

Diet is a constant work in progress for me…It is an area where I am always learning, tweaking and striving to find balance.

The BEST results I’ve had with dieting come when I use “elimination rules”, for instance: no dairy, no gluten, no carbonation, etc…

I then follow up those rules with filling my mind with the foods I can eat vs. not eat.  Brainstorming for “allowed” foods, possible recipies and shopping lists helps me keep the focus on the positives of my diet vs. CRAVING those foods I’ve eliminated.

Here are some of the foods I’ve been eating a lot of recently:

Protiens: eggs, hamburger, roast, salmon, chicken, whey protein powder
Carbs: oranges, apples, carrots, sweet potatoes, sauces- honey mustard, bbq, tomoto soup (tomotoes are greens unless processed like in soup )
Fats: almonds, olives, cooking oils, dressings for salad, butter, meat fats
Greens: lettuce, peppers, cucumbers, brocolli slaw, frozen stir-fry mixes, salsa, v8

I must admit, I had a couple slips on my road to breaking the “junk carb” habit at the birthday party for the twins on Thursday…but I’m back to fully engaged and comitted today!

I am comitted to fueling my body to be it’s BEST!

Happy Friday to you!!

-Michelle

~~~

EMAIL for day 5; 17 days to GO!!

BuffMother's picture

Sat, 2012/02/11 – 11:52am — BuffMother

It’s amazing how almost everyone in our 21 day contest is focused improving on their diet!!
I love the determination and desire shown by you to eat better~ Congrats!! You are being a
great leader for your family!!

Today’s post is filled with tons of DIET info~
http://therallyroom.com/node/51780

Be sure to ask questions…Team BuffMother is here to help!!

You can accelerate your results dramatically with just a few simple adjustments to your diet~
LET’s attack our diets these last 17 days of the contest!!

You can kick your habit!
Your friend,
Michelle

The "Hubby Push"

I’ve been working out with my hubby each night…he’s actually pushed me to get going to the gym the past 2 days!!  I love that… We are going to Cancun in 2 weeks!!!  Both of us wanna be BUFF!!
Last night we did a leg workout, mostly squatting…I also did bulgarians, side lunges, hack squats, leg extensions and calves.

Tonight, I plan to run a couple “SPRINTS” up the hill with my son.  I also think I’ll do a DB circuit workout with him too.  He’s ready to have me help him get in shape for football.  I have yet to take my starting stats/pic due to the crazy busy life I’ve had this week… but the good news is I’ve already lost weight down to 125.4 this am on cycle day 4~ Buffing begins for me officially tomorrow, but honestly I’ve been buffing all week!  The goal is for me to wake up weighing 122 on the day we leave for Cancun.  Then I’ll have a little under a week to “re-lose” the weight after vacation before the end of our contest!!  I expect I’ll finish the contest the size I am now.
Thanks!!
-Michelle

p.s. If anyone needs some mojo…A great idea for you right now is to follow along with my “Thin in 30” contest.  Here’s the link to the sign up~ you get daily workouts and diet info:

http://blog.buffmother.com/4060/thin-in-30-contest-overview/

Diet info:
http://blog.buffmother.com/4072/thin-in-30-contest-diet/

Workouts: Day 1-
http://blog.buffmother.com/4056/thin-in-30-day-1/

online video coaching

12 weeks Online training program with Super STAR Success (SSS) Video
Coaching!!

FYI- the Video coaching includes:

  • 12 week beginner and experienced level training program (workouts, logs and a meal plan)
  • The “Hormonal Timing” book (e-book version)
  • 12 weeks of video coaching sessions- workouts, tips, motivation, exclusive video content
  • Diet and Cooking Tips
  • Workouts with logs and calendar
  • Printable SuperSTAR Success Journal- so you can journal your personal progress
  • Step by Step instruction for the SSS Journal
  • 1 mini challenge weekly (10 weeks)
  • weekly e-mails to keep you FOCUSED
  • Chance to WIN Contest prizes given 3 times a year (Dec, April, July)

 

Online
Training Video
Coaching By BuffMother!

SuperSTARSuccess
Online Personal Training Video Coaching!! INCLUDES-
“HormonalTiming” ebook, Success journal, 10-12 week training programs
for 2
fitness levels (beginner and experienced) , diet info and meal plans
and a subscription for continual access content

$124.95*

ebook ht

ebook abs
Includes
these 3 FREE BONUSES:



$124.95*

*includes subscription for continued accesscontent ($59.95/3months)



In the SuperSTAR Success Video Coaching we will be focusing on the the
biggest stumbling block tp fitness success… lack of CONSISTENCY.

I challenge you to BE CONSISTENT over the next 10+ weeks!

This video coaching program is based upon my very Successful SuperSTAR
Success contest journal. A 10 week CONTEST style training journal that
will catapult you to a new level of CONSISTENCY!

A few more details:

  • You can win PRIZES~ Once you complete your 10 weeks of
    training please submit your
    Final ENTRY
    . Entries are gathered and prizes are given 3
    times a year!! SO BE SURE TO ENTER!!
  • 10 weeks duration- a perfect amount of time to get great
    results! The contest runs all year long…prizes are given 3 times a
    year.
  • a Free Shirt is given for anyone completing the program who
    sumits a final contest entry.
  • Additional Support will be provided by e-mail, through my
    personal blog www.blog.buffmother.com and through our community site TheRallyRoom.com

 

MORE INFO- Online Training
Programs by BuffMother!

HI!!
Thanks so much for your interest in my online training programs….I’d
be honored to help you attain your goals!!
**My recommended learning progression for the BEST results when
training with me are as follows: **

1- Start with my books
“Hormonal Timing” and “After Baby ABS” (you can get them on www.buffmother.com)
…they give you a GREAT Base level of info about HOW I TRAIN and HOW I
TRAIN my clients….also you should strive get involved in the Rally
Room…that’s where I HANG-Out, give feedback to clients, answer
questions, etc… www.therallyroom.com2- Next do the 12 week online training video coaching program; www.buffmother.com/videocoaching

3- Then if you still want more personalization consider purchasing a
CUSTOMIZED training program- of which I am SOLD OUT until after the new
year. The first openings I have are for mid-January.

Here are some details on
the CUSTOMIZED training package:
  • $249* – “Customized Hormonal Timing™ Plan”- $249**if you
    have been a
    client of mine in the past you get a $50 discount~ the cost will be
    only $199 for RETURNING clients (that includes those who have
    previously purchase the video coaching program)
  • In this Customized Hormonal Timing™ Plan: We will
    start with an
    initial client fitness/diet questionnaire to assess you fitness and
    diet history
    • I will then do a complete analysis to assess your current status and
    focus on the specific actions you need to attain you most beautiful
    physique. This includes a detailed Diet, Exercise and PHOTO ANALYSIS.
  • I will provide you with a 6 week personalized workout plan
    to fit
    your hormones, current fitness level, specific needs (home or gym
    workouts) and goals.
    • I will also provide you with a customized 5-4-3-2-1 Diet™ and meal
    plan including supplement recommendations
  • I will be available to you via e-mail for initial
    program questions
    and will offer
    constant support throughout your program via the Rally Room.
  • Mental Strategies and tools will be incorporated
    to help you attain
    Belief, keep a positive mental attitude, live with a legacy perspective
    and keep positive momentum.

Please e-mail me if you have any further questions.

Thanks again!
Michelle Berger

www.BuffMother.com
michelle@buffmother.com