Posts Tagged SSS
“Begin Again” wk #2- Coaching and Challenge
Posted by BuffMother in Begin Again wk #2 on July 27, 2010
Coaching-
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 
“Begin Again” wk #3- Coaching and Challenge
Posted by BuffMother in Begin Again wk #3 on July 27, 2010
Coaching-
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:
shoulder stretch- behind back clasp
Lat (back) stretch- sitting down
SSS week 04 Summary
Posted by BuffMother in SSS week 04 on January 4, 2010
SSS week 04- Summary
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
Posted by BuffMother in SSS week 03 on January 3, 2010
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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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SSS 06- Buffing Experienced Phase 4 detailed POA!
Posted by BuffMother in SSS week 06 on October 7, 2009
SSS 06- Buffing Experienced Phase 4 detailed POA!
“Buffing”
3day split- using “paired circuits”
5 lifting
4 intervals
+2 extra 20 min cardios
| Phase 4 | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Michelle’s
SSS Week 6 |
Lift Lower BodyABS And an extra 20 min of steady
cardio |
Back/Shoulders/
Bi’s Intervals |
Chest/tri Intervals And an extra 20 min of steady cardio |
Lift Lower Body ABS |
Back/Shoulders/
Bi’s Intervals |
Intervals and abs | off |
Monday: Legs, Abs and 20 min cardio
LEGS
Paired circuit #1-
Squats
4×6-8
Calf raises
4×6-8 2 sets toes in, 2 sets toes out
Paired circuit #2-
Plie Butt Squats
3×8-10
Walking Lunges
3×15
Paired circuit #3-
Knee Extensions- toes out a tish
4×6-8
Leg Curls
4×6-8
Paired circuit #4-
Dead Lifts
2-3×8
Laying side leg lifts
2-3×25
Paired circuit #5-ABS~
Knee Ups- to front and sides
Lower Back Extensions
20 min cardio- example: walking on incline on Treadmill
And some more abs~
Paired circuit #6-
hands on hammies sit ups -2 sets to fail
knee ups on roman chair-2 sets to fail
Tues:Back/Sh/Biceps and Intervals
BACK, BICEPS, SHOULDERS
Paired circuit #1-
Pull-ups (negatives 5sec)
3×6-8
Upright rows
3×8-10
Paired circuit #2-
Rows
3×6-8
DB Bicep curls
3×6-8
Paired circuit #3-
Lat pull downs
3×6-8
one arm at a time lateral raises
3×6-8
Paired circuit #4-
Standing DB Military
3xfailure (10 rep range)
Crunches 3×15 slow
Paired circuit #5-
ez bar bicep curls
3×5-6
Knee Ups- to front and sides
Intervals-immediately after lifting- running on treadmill @2%incline
3 min. warm up
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
4min. cool down
This is 20 min total: 7 hard min. total
Wed: Chest/Triceps and intervals plus 20 mins extra cardio
CHEST, TRICEPS
Paired circuit #1-
Chest Press or Bench Press
3×6-8
Tricep Extensions
3×6-8
Paired circuit #2-
Incline DB flys
3×6-8
Tricep bench dips
3xfailure
Paired circuit #3-
Flat bench flys
3xfailure (10 rep range)
Tricep kickbacks
3xfailure (10 rep range)
Paired circuit #4-
Knee Ups-to failure 2-3 sets
Crunches 3×15 slow
INTERVALS: see Tuesday for interval format~ opt for NON-impact type (elliptical, bike, stairmaster, etc)
+20 mins additional steady cardio after intervals…move to another mode if bored
Thurs: Repeat Monday
Fri: Repeat Tuesday
Sat:No Lifting- just intervals and ABS~
Go for an run outside integration even minutes as harder paced intervals- total of 20 mins
then…
ABS–CPTME….SIMPLE 7 for 7
- Passive Abs
- Sit ups- hands on hammies
- Vacuums!! 10- 10 seconds daily
- Knee ups- roman chair are best
- Traditional AB crunch
- Ball Crunches
- Cats/Dogs
Sun:off
VIDEO COACHING by BuffMother!
Posted by BuffMother in Free, Video on August 20, 2009
HI!! I am very excited to welcome you to my Video Coaching Website!
The basics of how the site works is that you get a weekly video, support materials and instruction from me and I’ll help you reach your goals.
A ton of info is “hidden” inside this site~ so please consider joining NOW!!
Our current HOT OFFER:
SSS Video Coaching By BuffMother!- a $489 value
$124.95/first 3 months
Super STAR Success (SSS) Video Coaching!! a only $124.95 for the first 90 days~PLUS~ *FREE*- SSS journal, “Hormonal Timing” ebook and 12 week training program (after first 90 days site subscription is *59.95 /3 months)
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
- a 10-12 week beginner or experienced training program (workouts, logs and a meal plan)
Weekly video coaching and information from Michelle- workouts, diet tips, recipes, Hormonal Timing info, etc…
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PURCHASE NOW so you can follow along with our CONTESTANTS in the SuperSTAR Success CONTEST:
$124.95/first 3 months
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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!
and…. HORMONAL TIMING~ a 6 month custom course that will detail all my secrets to utilizing your HORMONES to get BUFF FAST!!!