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

Week #4- Mini Challenge: No Dairy
http://buffmothertraining.com/videocoaching/135/sss-week-04/

SSS Week 04- Ph 1 log~Beginner Buffing UB and example interval workouts
http://buffmothertraining.com/videocoaching/428/sss-week-03-beginner-buffing-upper-body-and-example-interval-workouts/

Push ups on Wall
Bent over DB Rows
Chair dips
Shoulder press
Bicep curls
lateral shoulder raises
Knee ups 3x 15
Crunches 3x 15
Intervals Demo

SSS 04~ Buffing!
http://buffmothertraining.com/videocoaching/481/sss-04-buffing/

• “catabolic”
• caloric deficit
• MENTAL focus
• keep your protein levels high
• Hit it hard

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SSS week 03- Summary

Week #3-Mini Challenge: 100 Lunges

http://buffmothertraining.com/videocoaching/133/sss-week-03/

• Stationary Lunges
• Walking Lunges
• Jumping Lunges
• Side Lunges (including Skater and Jumping Side)
• Box Lunge with Dumbells
• Box Lunge (3 variations) body weight only
• Forward Lunges
• Backward Lunges
• BB Foward Lunge (includes Russian variation)
• BuffMother! Smith Lunges (butt emphasis)
• BuffMother! Smith Lunges (basic)
• Starter style Walking lunges no weight
  

3 extra workout examples
How I get in 100 lunges a day

COACHING- SSS week 03- Let’s talk about HORMONES!- BOOSTING

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

• (building) mode
• break from its caloric deficit
• MENTAL break
• maintenace
• burn more calories
• hormone symptoms

Workout Video-: Experienced Boosting Legs (week 03)

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

Experienced Boosting Legs (ph 3 log)

• Part 1- Squats
• Bulgarians
• Part 2- Pliet Butt Squats
• Part 3-Knee Extensions
• Part 4- Dead Lifts
• Walking Lunges- do these with holding DB’s

Michelle’s DETAILED workout POA(week 03)

http://buffmothertraining.com/videocoaching/472/sss-week-03-michelle%E2%80%99s-detailed-workout-poa/

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A ton of info is “hidden” inside this site~ so please consider joining NOW!!
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FYI- the Video coaching includes:

• The 12 weeks of Coaching- at least 1 new video coaching session weekly

• Diet Tips
• Workouts
• Utilize the SSS Journal
• 1 mini challenge weekly
• POA for the week
• RECAP for the week

• The HT book (e-book version)
• Printable SuperSTAR SS Journal- so you can journal your personal progress
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Coming soon…

“HOLY ABS” video training course:

“Holy ABS!” is an 8 week to  program that will teach all I know about getting a 6 pack~ trust me…I know a lot about abs!!  Just peek at my pictures and you’ll believe that you can have amazing abs if you follow me!

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