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!

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Shift Shop RESULTs and honest review

The newest workout! And it did not disappoint. I saw some great results with this one. I pretty much followed the meal plan to a T and did not miss a single workout. Let me explain this one a bit.

Shift Shop was created by Ohio native Chris Downing. It focuses on shifting your mind and ramping up. It is a rapid program. The workouts go from 25 min 3 days of speed (cardio) 3 days of strength and a mobility day. Week 2 jumps to 35 min. Week 4 is 45 min. and you do a 10 min ab workout 2 days as well.

The meal plan. Very similar to the 21 Day fix plan except carbs. Your list is way more limited and grain free.
WEEK 1

• Winter squash (acorn, butternut, delicata, kabocha, pumpkin, spaghetti),‡ 1 cup cubed

• Sweet potato, 1⁄2 cup chopped
• Yams (regular, white, tropical [batata]),

1⁄2 cup chopped
• Parsnips, 1⁄2 cup sliced
• White potato, 1⁄2 cup mashed or 1⁄2 medium
• Peas, 1⁄2 cup
• Beans (kidney, black, garbanzo, white, lima, fava,

pink, pigeon, [gandules], etc.), 1⁄2 cup cooked, drained • Lentils, 1⁄2 cup cooked, drained
• Edamame, 1⁄2 cup shelled
• Refried beans (nonfat), 1⁄2 cup

WEEK 2

• Winter squash (acorn, butternut, delicata, kabocha, pumpkin, spaghetti),‡ 1 cup cubed

• Sweet potato, 1⁄2 cup chopped
• Yams (regular, white, tropical [batata]),

1⁄2 cup chopped
• Parsnips, 1⁄2 cup sliced
• White potato, 1⁄2 cup mashed or 1⁄2 medium

WEEK 3

• Winter squash (acorn, butternut, delicata, kabocha, pumpkin, spaghetti),‡ 1 cup cubed

 

Also you were losing a carb a week. Where I started on the plan I had 2 carbs week one, 1 carb week two and then NONE!

WHAT???!!!!

I know sounds crazy. But I have endometriosis and grains tend to bloat me and generally make me feel like crap. So I felt amazing and had some serious energy!

Mentally the food was the hardest part for me! I am an emotional eater. Happy snack, sad heres a snack, joyous snack time! You get it! Yes I know that is bad but I let that get in the way this summer and spent a good bit of time hovering Doritos. YUCK but soooooo good lol. So mentally slapping that shitty habit out of my mind is hard. Plus I hate telling myself I can’t have something! Its like the toddler in me. I believe in moderation, but since I am being honest moderation went out the window the second the kids school let out for summer. And I was feeling the shitty decisions I made.

I followed the plan to a T! Except for when I had a wedding and drinks at the beach and I had Drinkkkkkksssss. But Hey I am not perfect and I made the decision to enjoy these events.

Workouts….

The program is a ramp up program. What the hell does that mean? Basically the workout gets longer weekly. You start at 25 min, jump to 35, then to 45. Every week 3 days is speed (cardio) 3 days is strength. And 2 days you add 10 min of abs.

Strength is usually my jam, but I felt with this one they moved too fast and until you get the form down and the move if you keep up with the video you will get hurt. In fact one week I smacked myself in the face with a  12 lb. weight. Yep… remembering that this is not the first time these people have done the workout is KEY. Slow down and focus on form.

I finished! Leaner and mentally stronger then probably ever.

I really had every intention of going into a round 2 immediately. Which I started and round 2 is different you do 35, 45, then 50!!! ugggggggggg The meal plan was starting off at week 2 then you repeat it and then go to week 3.

I never do 2 rounds of the same program in a row.  I need change so I am really not sure what I was thinking. Plus this program is def not a favorite of mine. Although the results kicked ass. I tried tho everyday for 3 days I talked myself into it and talked myself into not turning it off the entire time. I half assed each day and forced them I was miserable. So I stopped. I will do it eventually I just needed something else in between!

Results!

In the 3 short weeks of this program I lost…

9.9 inches!!!!

2.6 alone in the waist.

I also dropped 4.2 lbs.

I gained a boat load of energy and mental strength.

 

 

 

 

Are you ready to join me?

Next fitness group starts on September 18th email me for details coachkalawilliamson@gmail.com

 

 

 

 

 

 

 

 

 

 

 

21 Day Fix Extreme Countdown to Competition (One week in)

The 21 Day Fix Extreme is one of my absolute favorite workouts. Its tough but they last 30 min and it is the one my body reacts to the best. Meaning I see results the fastest with this. I have done this one 3-4 times. But I have never done the full Count Down to Competition meal plan before. Throwing in a day or 2 of this is usually what I do. In fact I have only actually followed this full meal plan once. Generally I eat pretty good. But I have my moments. I freaking love food.

I could not get my shit together with my nutrition and I was feeling it. Sluggish, bloated. Pretty much everything I have fighting my endometriosis on the last yr was coming back. So I went all in. (not to say I didn’t have slip ups or a cheat.)

How does this work?

The 21 Day fix or portion fix meal plan is based on weight. You take your weight multiple by caloric baseline. Add your caloric needs. And subtract you caloric deficit depending on if you want to lose or maintain. If I am speaking a foreign language this is all mentioned in the meal plan book of The 21 Day Fix Extreme!

From that you get a Calorie Bracket that gives you a number of containers that you can have each day.

daily-calorie-bracket-beachbody

I am in the 1500-1799 bracket. The colors have different nutritional meaning.

Green – Veggies

Purple – Fruit

Red – Protein

Yellow – Carbs

Blue – healthy fats/ cheese

Orange – dressing / seeds

Tsp- nut butter / oil

The Countdown to competition plan is limited carbs, veggies, high protein and some healthy oils.


The schedule looks like this 2 days on one day off.

I allowed Saturday to be my cheat day. And in one week I lost 4.8 lbs. not sure on the inches I could not find my tape measure when I was starting. Here is a progress pic so far.

Currently on day 10. Am going strong. Finding that planning out the day more helps so much! And I am pretty excited to see what 21 days on this meal plan is going to do for me.

Questions email me at coachkalawilliamson@gmail.com

Next Fitness accountability group starts March 27th. You do not Have to do this alone!

Fill out for details.

Difference in years after working out 

23 vs 31… a lot has changed! Seriously a TON!! The 23 year old me was miserable and uncomfortable I hated my body and was exhausted with 2 little ones. 31 year old me 3 kids and happy! Energized and 💯 % comfortable in my own skin!

What changed? I made the little decision to put myself first. To workout each day and to eat healthier. I learned what to eat and how much. I learned that it’s ok to spend time on me and that everything is ok in moderation. I met this great group of people for support and accountability and decided that I should join them and run my own fitness groups.
I learned that there is no quick fix and if thats what you took to get there it wouldn’t last very long. That this way of living is a lifestyle and mindset change! I’m so glad I made the steps to change and I haven’t looked back.
I want to invite you to join me in my next fitness accountability group!

✅Learn proper portion control

✅what to eat

✅get the nutrition your body needs

✅tone up

✅get support

✅be held accountable

✅lose 5-15 lbs in 30 days
It’s the perfect time for a New outlook! Join me

I would love to chat with you!