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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

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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!!

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

Buffing Relentlessly!

www.BuffMother.com

Well…tomorrow we are set to start week #6 of the BBB challenge and last week was my BEST week thus far, minus the fact that I didn’t get the mini challenge done. I tried to workout with DH but he was just to busy with work….so anyhow I am hoping this week we’ll get to workout together :)

My last week went like this:
m- run, 4 sprints, abs hard!
t-legs and abs hard- c-day 1
w-off–but I did do 40 push ups c-day 2
t-back, sh, biceps, abs and intervals on treddy c-day 3
f-legs c-day 4
s-chest, run intervals d-day 5
s- c-day 6 Nothing yet for my workout

My POA for this next week includes-
2 days of sprints
3 other days of intervals
2 leg workouts
2 back workouts
2 chest workouts
3 extra cardios–add 10 mins to warm up and 10 mins cool down after intervals

Diet will be STRICT
5-3-3-3
two gallons of water daily

Today’s weight is 128
Goal for Friday is 125…

I know I can get there…because I am guessing about 2  of those 3 pounds that I need to lose are water…so really I am shooting to lose 1 real pound this week :)…I’ve been eating extra salt on my STEAK the past 2 nights, lol!

My plan is to try and take pics each day in my bikini~ it should be good motivation for the gym.

Today so far, I’ve spent the majority of my day cleaning and I’ve got a BIG puke mess to clean up still….DS puked a ton last night on the carpet  :sick:

Off to GET ‘er Done!!

GET some rest today girls…we have a big week of being relentless ahead of us again!!!
-M

Fun!! outside workout~


FUN!!! outside workout….But first since sept is find your peace month…..I found peace after shaving my legs today~ OH so much better now!!!

My workout was a FUN outside workout~ I love that it is cooling down a bit out there~ still about 80-85 though.

warm up
walk around the small block with the twins…about .5 mile
then backyard

Circuit #1-
inverted pull ups
lat focus 20, bi focus 12, rhomboid focus 12
lat focus 15, bi focus 10, rhomboid focus 15

paired with circle swing set (boxer stance/shuffle jabs)
alternating directions
2 times around x4, 3 times aroundx2

Circuit #2-
side jumps like speed skater
legs only
4 sets x 30 reps (total)
legs with upper side swing
2 sets x30 reps
paired with
perfect push ups
20, 12, 10, 10, 13, 8

I felt like I was going to puke when I had 2 sets left on circuit #2….so I took a bit extra break in there to jot down all I had done.

It was a GREAT workout~

I am so excited about this weekend, we get to go away for a FIGHT NIGHT with no kiddos~ It is going to be so fun!!!! I need this DATE BAD!!!
xoxoxo~
BuffMother

UFC here I come!!


Yippie!!
I got some great news early this afternoon. My DH and I are going on a bit of a trip!! TO VEGAS for The UFC fights on March 4th, woohoo!

I am so excited about the entire aspect of the trip…even more incentive for me to work harder than ever to get buffer than ever.

This week my workout split has been a bit different here is the overview as I explained to Toni on the Yahoo group:
“About my split, not really a 5 day. It is a modified split…I am
building up to the 3 day 2x’s a week for next week. I had just been
having a hard time recovering. My CREATINE is kicking in and recovery
has already sped up.

Here is This week’s modified split…
M-legs
T-back
W-chest
Th-arms and shoulders
F-legs
Sat-upper body
Sunday- off”

So that is the “plan”

Now for today’s workout:

I didn’t have to bring the kids!! So it was very relaxing all the way around:)
Warm up elliptical 5 min hard plus I had gone tanning just prior to going to the gym (light therapy for me)

Bench
45×10
95×10
115×6
120×6
120×5 no spotters, scarry

Incline Flys
35×6
40×4
35×8 they need to make a 37.5# db

Hammer flat bench
90×8
100×6 slight shoulder strain (an old injury I need to lay off of when I feel the pain)
90×8

Cable Flys(one arm at a time)
40×10
50×10
50×4,40×6

push ups slow
17
15

Ab work between sets
2 sets knee ups on the bench
4 sets knee ups on roman chair

Once I started doing my push ups I started feeling a little sick…but I decided to run regardless so:
warm up for run on elliptical (i do this to loosen up my knee)
4 min warm up on tready then
1 min @7,9,10 mph’s 3 times
the fourth time was 7, 9.5 and 11 for 30 seconds…then I had to stop becuase I though I was going to PUKE!!!

Icky…I have not felt that sick during a workout in ages. I think it was a combo of all the supplements I took and this nasty kind on GREEN Drink I bought yesterday (only cuz my hubby likes that kind, ick)

So all in all I still feel sick a bit, but I got a GREAT workout in. Tomorrow I am off from going to the gym so unless I go in the pm with my DH. Either way I will get in some bi’s, tri’s and shoulders.

Well, I think I need to eat something now…

TA! TA!
-Michelle