Liift 4

 

Liift 4! Created by Beachbodys Super Trainer Joel Freeman. It is a Combination of weight lifting and High Intensity (HIIT) Cardio. And the schedule is 2 days on Rest 2 days on Rest for 2. So this bad boy is 30-40 minute workouts 4 Days a week!!! On the rest days There are optional stretch videos to help your muscles out. 8 Weeks total.

Each workout was filmed separately so you never repeat the same one twice and you hit a different muscle group in each one. Back and biceps, chest and triceps, shoulders, then legs. Every workout ends with a Core routine. So every area gets worked.

You can use weights, or resistance bands. That way there is no need to go out and by weights or if you are traveling you can still get in the workouts.

VIP Early Access Sales will go out June 11th. If you get this Early Access you will be able to get your hands on the Workout July 16th! LIIFT 4 will be available to ALL Beachbody On Demand subscribers October 1st.

I will be running a BETA test Group Monday July 16th! So if you would like to join me. Fill out this form!

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2B Mindset!

What is 2B Mindset?

Well, watch the video… LOL it explains so much! 2B mindset is a weight loss program and a breakthrough new way of eating that will keep you satisfied and from being deprived.

No Longer will you,

  • Count Calories
  • Measure foods
  • Cut out food groups

No food is off limits!!! There is no “bad” food. It really covers emotional eating. It is all about mindset and  what makes this program really unique is that it will change your mindset and help you conquer some of the underlying reasons you’ve struggled to lose the weight and keep it off.

The creator of 2B Mindset Ilana Muhlstein is a registered dietitian nutritionist-the highest standard in the field of nutrition.  She has built a thriving private practice in Beverly Hills and helped hundreds of people lose weight happily-and keep it off.  She is also a wife, mother and is pregnant with her second child.

When Is it available?

2B Mindset is being released on May 2nd! There is actually a Promo of $20 Off for the first month!

Included with the 2B Mindset Kit is:

Permanent streaming access to all 2B Mindset videos, including:

  • 21 short videos that teach the basic principles of the program, including how to understand food groups, what to eat and when, Ilana’s proven secrets to a positive  mindset, plus real-life strategies for managing any eating situation (i.e., eating out at restaurants, while on a trip, for vegans/vegetarians, etc.)
  • 5 videos that help address the most common challenges to losing weight and establishing a healthier relationship with food
  • 15 recipe videos where Ilana shows you how to cook her favorite time-saving, delicious and satisfying meals…in no time.
  • The Getting Started Guide, which includes step-by-step instructions for putting the program into action.
  • My Go-to-Guide, a handy resource that accompanies the videos, featuring food lists, grocery shopping lists and more
  • 2B Mindset Recipes booklet, a collection of Ilana’s favorite healthy meals, which can be printed for handy reference
  • My Tracker, a 90-day journal you can use to track your meals, progress, and all the daily inputs that can influence your weight loss journey and success
  • A special 30 oz water bottle that helps get you drinking more water with Ilana’s motivational sayings to keep you on track
  • Starting on 6/4/18, you’ll have access to the Beachbody Nutrition+ App that lets you view all 2B Mindset videos (and program materials) on-the-go, and gives you a place to track your meals and your progress, right on your mobile device (iOS only)

Want more info on this program? Email me! coachkalawilliamson@gmail.com

BEACHBAR Snack bars

Just released and I cannot wait for mine to get here to try them out! These babies are CLEAN and come in two different flavors. Chocolate Cherry Almond and Peanut Butter Chocolate.

The bars are soy free, gluten free, and low on the glycemic index! Packed with 10 grams of protein, and only 150 cal. Combined the Pea and Whey proteins deliver all nine of the essential amino acids that you need to help promote lean muscle.  Also, whey protein is one of the most bioavailable sources of protein and has an amino acid profile that complements pea protein.

Product Information
• 10 grams of protein • 5-6 grams of sugar
• 4 grams of fiber • 0 grams trans fats
• 150 calories • Gluten free
• Whole dried fruit† & nut pieces • Good source of protein and fiber

 

As always they are backed with a 30 day money back guarantee.

There are a few ways you can purchase. These bad boys!

 

Bundle Name Order Options (qty in # of boxes)
Stand-Alone Box
15 Bars
Choose Either:
Peanut Butter Chocolate (x1)
OR
Chocolate Cherry Almond (x1)
Two Carton Bundles
30 Bars
Choose One Combination:
Peanut Butter Chocolate (x2)
OR
Chocolate Cherry Almond (x2)
OR
Peanut Butter Chocolate (x1)  +  Chocolate Cherry Almond (x1)
Three Carton Bundles
45 Bars
Choose One Combination:
Peanut Butter Chocolate (x3)
OR
Chocolate Cherry Almond (x3)
OR
Peanut Butter Chocolate (x2)  + 

 Chocolate Cherry Almond (x1)
OR
Peanut Butter Chocolate (x1)  + 

 Chocolate Cherry Almond (x2)

Check them out and let me know how you think! I will update once I taste them 😉

Meatloaf

I made this recipe yesterday and it turned out great!

What you need…

1 lbs of organic grass fed beef

1 shredded (medium) zucchini

5 mini sweet peppers (puréed)

2 slices Ezekiel bread broken up (wheat would work too)

1/2 cup skim milk

2 eggs

1 clove minced garlic

1tsp oregano 🌿

1 tsp paprika

1 tsp chili powder.

Blend all together and put in a olive oil sprayed pan. Form into a loaf. Bake at 350 for 50 min!

Glaze for on top

1/4 cup brown sugar

1/4 cup simply Heinz ketchup

1tbsp Worcestershire sauce

1 tsp hot sauce

Put on the cooked meatloaf put back in the oven for 20 – 30 min!

Enjoy

Phase 3 Of 80 Day Obsession

I did it You guys!! Done with all 3 phases. Now I am in the final week which is Peak week. It is Autumns favorite workouts throughout the entire workout and an option of doing deplete week with the meal plan. Where you carb cycle for 2 days have a day on the regular meal plan then do that again.

For Phase 3 I continued with the same meal plan as the 4 weeks prior In Phase 2 . Where Phase 2 was a bulk phase and you lifted a bit heavier. This one is lean. You are lifting a bit lighter the moves are harder. But basically shredding out. Out of all the phases. This one is the most difficult. But after being on the plan for 8 weeks you are ready. This one was my Favorite!

The Plan days switch around a bit.

AAA -60 min

  • Weights (light,
  • medium,
  • heavy),
  • Resistance Loops,
  • Strength Slides

Cardio flow -45 min

  • 4 reps of each move. But once you get all 10 in you go all the way through 8 times instead of 2.

Legs – 50 min

  • Weights (light,
  • medium,
  • heavy),
  • Strength Slides.

Total Body Core -60 min

  • Weights (light,
  • medium,
  • heavy),
  • Resistance Loops,
  • Strength Slides
  • Really THE HARDEST ONE YET

Cardio Core- 45 min

  • Slides
  • Resistance loops

 

Booty – 50 min

  • Weights (light,
  • medium,
  • heavy),
  • Resistance Loops.
  • Strength slides

I was definitely the most sore this phase. So self care was key. Foam rolling, stretching and some added yoga.

Results

Down a Total of 8.2 lbs and 12.5 inches

These are from Then End of Phase 2 Till the End of Phase 3

 

From Day 1 Until The End of Phase 3

 

Really happy with the results and excited to see what the end of Peak week brings. This was tough I won’t lie. But so freaking worth it. I am coming back after a year of medicated menopause. Where honestly I felt awful most of the time. The medicine only worked sporadically and I could not regulate my weight. I felt ballooned up and I thought that this would be the way my body was from now on. I thought I just would have to deal with it. I wanted to be healthy the rest didn’t matter.

So after the removal on my ovaries not even a full month later this program was released. I went all in. I did not think I would see anything like this. I am so thankful for this. And that Surgical Menopause has made a world of difference in my life. Yes there are still struggles. Some of the symptoms are annoying. But anything is better than where I was. I did not know how I could live that way anymore. Everything was suffering. Me, my family, my business. Im back to feeling great. Everything is on the up.

If you are ready to join me. Fill this out and lets talk!

Phase 2 80 Day Obsession

I am on my 3rd week into phase 3 and I will not lie, I completely forgot to keep you all updated. Ha! Sorry… For those of you that follow I have been doing weekly updates on my Facebook.

For Phase 2 I decided I did not want to lose any more weight so I bumped up to the maintenance plan. Which moved me to Plan D. This is a shit ton of food. hahahahah

It really freaked me out at first. I have never eaten this much when I was not on a plan. EVER!

Screen Shot 2018-03-26 at 1.22.33 PM

Looking at this and thinking what the hell do the colors mean? Well…

Green- Veggies

Purple- Fruit

Red- Protein

Yellow- Carbs

Blue – healthy fats like cheese, avocado, hummus, nuts

Orange – Seeds, or dressings

tsp- is oil, butter, nut butter

So no hunger on this plan!

Phase 2 is actually a bulk phase so you are building the muscle up.

The workout plan is as follows.

Booty – 60 min

  • Weights (light,
  • medium,
  • heavy),
  • Resistance Loops.

Cardio Core- 40 min

  • Slides
  • Resistance loops

Legs – 40 min

  • Weights (light,
  • medium,
  • heavy),
  • Strength Slides.

AAA -60 min

  • Weights (light,
  • medium,
  • heavy),
  • Resistance Loops,
  • Strength Slides

Cardio flow -40 min

  • 6 Reps of each move

Each week the reps change. You start 15 reps going through 2 times. Week 2 is 10 reps 3 times. Week 3 you do a group of moves 10 reps then repeat 3 times before moving on to the next group. Week 4 you do that again but 15 reps 2 times. So same moves the whole 4 weeks but it was always different and how much weight you used would change. The moves in this phase were more compound, meaning every single move worked more muscles at one time. I never got bored and I really loved this Phase.

For my results. I ended up gaining 1.3 lbs. and lost an additional 3 inches totaling me at 10.5.

Here are my progress pics from the beginning to the end of Phase 2.

 

 

Surgical menopause

Laparoscopic surgery is amazing! My tiny bilateral scars are barely seen… the scars completely hidden are internal. Some days I’m completely at peace with the past 3 yrs others I am pissed off. How can something that is supposed to be completely natural in a woman’s body wreak havoc in mine? .

Working out has taught me strength, been a place to work out my irritation. Been a place where I don’t think about what my future will look like in my new phase of life. A place where I can test my limits and push myself further. And grow confidence.

I spent an entire year on a medicine that completely changed my body. That only worked for 6-7 weeks out of the 3 month cycle. Where I was gaining weight matter what I did. I thought that would be normal post op. I was wrong! It’s really not about the number on the scale but I felt off. My clothes were tight! I hate that.

So happy that after surgery and in surgical menopause instead of medicated. I feel like I’m getting back to myself on a physical level. Mentally it’s a work in progress. This has given me strength at times.

The workouts I have been doing are awesome, and with the meal plan I know what to eat and when I feel satisfied and I honestly don’t miss all the shit that I used to comfort myself for so long! I’m excited to see what the end looks like. But I’ll take this one day at a time.

Thank you to all of you that have shown support in my time of need.

Can I ask if you’re ready to join me yet?

Phase 1 – 80 Day Obsession

I made it through the first phase!! And I LOVE it. That being said it was an adjustment. Wrapping your head around timed nutrition was different. I mean I ate every 2-3 hours before, well for the most part. But I mixed up what I was eating. So to eat the way she combined the meals was the hard part. Also, eating before your workout. I normally would wake up and go. So it was different fueling myself before I pushed play.

I started in Plan B for weight loss. What did that look like?

Screen Shot 2018-02-12 at 11.51.13 AM

I moved Meal option 1 to my pre workout. Since I get up at 515 so I want to drink my shakeology and get right to my workout. I also don’t wait 60-90 min before i do the workout. My stomach does not need it!

Looking at this and thinking what the hell do the colors mean? Well…

Green- Veggies

Purple- Fruit

Red- Protein

Yellow- Carbs

Blue – healthy fats like cheese, avocado, hummus, nuts

Orange – Seeds, or dressings

tsp- is oil, butter, nut butter

Easy right?

I started the program, in a detox sort of. Eating very clean, I normally eat pretty good but totally cheat way more then I ever admitted. But I was freaking DETERMINED to stick to this plan. So the first week of this my energy started to go up, but I got a lot of headaches. And I would be done by 8pm.

Week 2 though! Sleep was great energy up so full. Felt amazing. Same with week 3, then week 4 I started to feel hungry again, my metabolism was revved up. YAY! I dealt with the hunger. Knowing that I was going to be recalculating on Sunday and probably switching plans.

The Workouts.

You do 6 days on 1 off. And that off day you rest or stretch no supplementing with additional workouts. Your plan is as follows

  1. Total Body Core – 60 min (Weights & Resistance Loops)
  2. Booty – 60 min (resistance Loops)
  3. Cardio Core – 40 Min (strength slides)
  4. AAA – 50 min (Weights, Resistance loops, and strength slides)
  5. Legs- 50 min (weights)
  6. Cardio flow

Each week the reps change. You start 15 reps going through 2 times. Week 2 is 10 reps 3 times. Week 3 you do a group of moves 10 reps then repeat 3 times before moving on to the next group. Week 4 you do that again but 15 reps 2 times. So same moves the whole 4 weeks but it was always different and how much weight you used would change. I was amazed on how much stronger I am than I thought. And although you get the moves down they never really become easy. I never got bored the entire time which is amazing. I have ADD with workouts.

Phase 1 Results

I am down 9.2 lbs and 7.5 Inches total. 2 inches off my waist and 1 off my hips. Check out my before and afters….

Today starts PHASE 2. The workouts are different. The sequence in how you do them is different and they are more compound. I moved into maintenance for phase 2 and good lord it is so much freaking food. I cannot wait to see what happens this month!

Want to join me? I start my next 80 Day Test Group Next Monday. 5 SPOTS LEFT!! Fill this out and lets talk