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
~~~~
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) 
***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
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
~~~
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