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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!

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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

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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!!

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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

Live It!

Hey, Hey, Hey!! it’s that time again!! Time for a 10 week Official BuffMother! contest!!!

I’ll be posting more details within the day in the BuffMother Rally Room, here and on Facebook!! GET READY!!

So…Last night we went to the movies : “Monday night Movie time” with the family was a great experience.  The 3 girls went to Narnia while Travis, Gunner and I saw “True Grit” a cowboy movie with Jeff Bridges and Matt Damon.  It was a fun movie!  And the girls really liked Narnia~

In the recent weeks here are some of the movies (with my ratings as grades) that we’ve watched:

True Grit: A-

the Town: B

The other Boleyn Girl: B+

Inception: C

The American: C+

A-Team: B

Today, my mind was set free…by my amazing husband.   We had a great talk;  He really helped me through some mental barriers…. having a man like Travis to help me work through my stress is so awesome.  It’s truly amazing how much freedom and peace leaning on him has provided!! I’m done stressing~ I’m ready to LIVE it!!

My little Layla is home sick with a fever and a bit of a cough + sore throat.  I hope she recovers without having to make a trip to the Doctor.  My workout will be an at home version of legs.  I think I’ll hit it hard around 1:45 🙂  Until then I have to get our contest “announced” and do a bit of paperwork, bills and housework.

Have a productive, peaceful day!!

LIVE IT!!

-Michelle

Ball Park fun!!

I got to go to the BallPark today!! We woke up to such a nice sunny day today that Travis decided we needed to go the NATURALS (a local  minor league team) game.  I haven’t been to a ball game in about 10 years- it was a blast!

Here’s are self portrait:

After the game we came home and I got my DAILY BIKINI PIC DONE- DAY #3!

The kids are home now and it’s a cool zoo around here~ and I’ve gotta catch up with you!!  Seems like everyone has spring fever!!

Keep the excitement for summer!! It’s the BEST! YOU are the best!

-Michelle

Woke up a new woman!


www.buffmother.com
HI Girls!!
I feel like I lost a day of my life, lol!! Yesterday early in the morning (3am’ish) I woke up ILL~ with tummy flu and a fever! All day I was a zombie and drank an entire bottle of PEPTO~ BUT last night I slept all night uninterrupted and woke up a NEW WOMAN!!! I feel almost 100%~ a little bit if my tummy ache is still present, but that’s no biggie cuz the rest of me feels great!!!

I was so sad yesterday that I had to miss my run …but I new it wasn’t a smart idea– so the even day running streak ends for this month. :( I’ll start a new streak though either today or tomorrow! It all depends on if I decide to lift legs today or tomorrow :)

My dream today revolves around my Spirit~ I dream of walking in the fruit of the Spirit at all times (even during PMS, lol).. Love, JOY, Peace, Patience, Kindness, Gentleness and Self-Control. I seem to struggle most at staying KIND, Patient and Gentle with those I LOVE most. I suppose with family I expect so much of them and I live so close with them that I can get a little mean sometimes. I really don’t like that about myself… AND I know I can improve~ so my dream is to be an angel at all times.

Let’s all have a GREAT weekend and be sure to have a “Friendly Friday” -reach out to someone you care about and say HI!!

Love ya!!
-Michelle