Our August call is tonight, Thurs the 19th  @ 8pm Central time.

Dial-in Number: (712) 775-7100

Access Code: 675377

the call in numbers are also on the coaching site:

http://buffmothertraining.com/videocoaching/1025/conference-call-info/

Please e-mail me or text me if you have any questions or issues with calling in

My email: michelle@buffmother.com and number : #479-531-4324

Thanks,

Michelle

Accountability of a POA-

http://buffmothertraining.com/videocoaching/131/sss-week-02/

Exercise instruction-

http://buffmothertraining.com/videocoaching/436/sss-week-02-beginner-lower-body-buffing-workout/

Challenge-

SSS Week #2 Mini Challenge- Eliminate Bread

Eliminate BREAD from your diet this week…notice anything?
Are you wondering what is considered bread?? Honestly I want you to choose your own definition but in general terms~

NO BREAD simply means what YOU feel NO BREAD means, lol!
Bread= any baked grain product made with yeast
I want each person to define it for themselves.

It is about learning to realize there are other “good” carbs out there that are not bread. And learning that you will not DIE if you can’t eat bread, lol!
The goal of this challenge is to make you aware of that there are MANY other great carb choices besides bread to choose from. Rice, beans, sweet potatoes, etc…

Take this challenge as a prompting to explore other alternatives to bread for your carbs. I personally LOVE fruit for carbs. Also life without “bread” helps me to keep my gluten and yeast intake at a minimum~ which in turns helps eliminate bloat for many people.

REMEMBER! Don’t get too technical…just KISS (Keep It Simple Sweetheart)!!!
If you want to take the challenge up a notch~

One step further- eliminate all grains except for rice and oats from your diet.

If you wan to go even further- eliminate all grains from your diet

Personally, I don’t eat much bread anymore. I have found other better sources for carbs than grains. My tummy is much happier when I limit the amount of gluten I eat. For this week I plan to eliminate all grains from my diet including rice.

Have fun with this challenge and embrace it as a human experiment!!

QUESTION: *DEFINE BREAD…… MICHELLE???? Anyone???

IS ‘OATMEAL’ BREAD?
NO

IS ‘PASTA’???
NO

‘WHOLE WHEAT CRACKERS???
NO

Is a wrap bread?

ANSWER:
In my opinion, it is a bread…but you can decide for yourself. Since it probably doesn’t have yeast ~ it is not really a “bread”…so if you want you can go by that rule. The key point is for you to open up your mind to other possibilities for food. When a food group like “grains” is eliminated, what do you eat instead???
Fruit
Veggies

All good stuff that we need more of

Boosting Hormone info-

http://buffmothertraining.com/videocoaching/473/sss-week-03-lets-talk-about-hormones/

Exercise instruction-

This is an experienced level workout- it is beyond where I expect you to be at this point, but I’d like you to watch it and learn- it will inspire you to BELIEVE in your body’s amazing potential:

http://buffmothertraining.com/videocoaching/491/sss-week-03-workout-experienced-boosting-legs/

Challenge-

Incorporate 10 mins of STRETCHING into your day EVERY DAY this week!

Stretching:

Lower Body Stretching Routine

Upper Body Stretching Routine

shoulder stretch- behind back clasp

Lat (back) stretch- sitting down

Chest Stretch

Neck Stretching

Arm across your upper body

T-stretch

Side Lat Stretch

Quad Stretch

Hollywood Stretch

Touch your Toes

Touch Toes sitting on floor

Touching Toes like dead-lift

Lunge Stretching Series

Hurdler Stretch

butterfly stretch for groin

Summary of this Boosting Phase:

• Do something Every OTHER day
• 3 lifting workouts per week
• 3 sets of 10 traditional style lifting- do all sets of one exercise before moving to the next
• 1 min rest period between sets of each exercise
• 2 interval sessions post lifting or non-lifting days
• Focus on resting a bit more and getting stronger!
• Simple 7 for 7 AB routine every time you workout

So if you are starting buffing this week the workouts are as follows:

the extra cardio is just steady cardio- 20 mins of just keeping your heart rate up preferably immediately after your intervals- to keep fat burning optimal.  BUT you can do it as fasted in the am or whenever you can fit it in

ON the log-

Chest in purple
Back in Blue
Legs in Red

As for adding weight to the one leg ball curls- you can’t add external weights- but you can add body weight and pressure- PUSH into the ball harder and also slow down when curling your leg

You are ON a ROLL  that’s for sure!! Hope that helps you KEEP rollin’

-Michelle