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

 

 

 

 

 

 

 

 

 

 

 

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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!

Accepting Applications as a Team Beachbody Coach

NEW COVER.jpgNOW ACCEPTING APPLICATIONS!!!

Have you ever thought about making an additional income for your family, from the comfort of your work home, while reaching your fitness goals?

I am looking for 20 ladies that are serious about creating a JOB they LOVE and are PASSIONATE about.

Please apply only if you are serious.

Together we will create a successful business, work on getting you healthy and strong!

Requirements? Just a passion and desire to help others!!

Apply at…

https://kalawilliamson.wufoo.com/forms/zbufbnj18egp9u/

Training group Starts Monday May 2nd!

In 30 days we will get your business running while getting you in the Best shape!

End result for Hammer and Chisel

Well I did it! Finally done, these last 60 plus days were not easy. In fact this last week was the hardest yet. Every workout was a struggle. The latest meds (Letrozole) have me exhausted with very little motivation. But I happen to be stubborn enough to not quit.

So how did it go? I love that there are so many workouts that repeats don’t happen often some of them you only do twice the entire 60 days. None of them are easy! If they are you are doing something wrong. You need to use harder or add more weight. Even up until the last workout I was like shit! 

Stats? I lost my original numbers oopsy, not organized here. But pictures say 1000 words so if I am being honest I don’t give a shit what they are! 

Nutrition was far from perfect. But I’ve learned that I don’t do well with too many restrictions. I like moderation and I don’t plan on being a competitor anytime soon. I won’t say never because with me anything is possible. I eat pretty healthy most of the time but have my fair share of cheats. Some days I ate too little some too much. Again I’m not perfect and I don’t aim to be. 

I gave up booze January! Crazy right?! I decided to join one of my coaches on this and see if I felt any better with out drinking on the medicine. I don’t miss the hangovers but I do miss my wine and beer and the medicine still sucks so… Feb 1st bring it on. Seriously 

Now what you came here for?! The results!!! 
Left pic is day 1 right is today and my final!

  
   
So I am happy with this! 

Hammer and Chisel also breaks down to 2 other individual workouts. 30 days with The Hammer and 30 with The Chisel! I plan on doing both. But we leave for Disney in 26 days! I am taking the weekend OFF! Mama needs a break! Doing the 21 day Fix extreme heading on my family vaca!!! Then I will do each of these. But not until March! Notice how I plan this out?!

Bonus?! Hammer and Chisel is on Sale for this Month!

Join me in my next challenge!

How to Successfully stick to a fitness plan.

Working out for me is such a HABIT that for me it is weird when I do not do it. I am just so used to working out, that I feel bad when I don’t. Now Do Not take this as I am being obsessive, or ridiculous. I know when my body needs a break and believe me when I feel that way I take it!

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So how did I get where I am now? What keeps me going?

Research shows that it takes 21 Days to form a habit. Think about that. That is only 3 weeks. Does not seem like a  real long time am I right? So if you have to torture yourself for such a short amount of time for a healthy habit, for something that will improve your life why not do it? Seriously?

So what you need to do…

  • Schedule it. Make it as important as a Doctors appointment or a business meeting. You don’t skip those!
  • Pick a time and workout at that time daily. For me it is first thing in the morning. Weekends too unless its a rest day. I get up drink my pre workout, pee (hahahah TMI), then hit play. Now sometimes it does not go as planned. But does that mean I say fuck it and throw in the towel? Nope. It will make me feel better. Somedays, a 30 min workout takes triple the time because my kids need me. They have gotten better with it though so this does not happen as much anymore.
  • Let your significant other know this is important to you. That you will be working out and you need this time.
  • Remember that it is not selfish to take care of yourself. Sometimes you need to put you first.
  • If your day does not go as planned and you cannot fit it in. Do Not get discouraged just move your schedule back one day!
  • Quitting is not an option.
  • Have a Strong Why. What do I mean by this, this is the reason why you started on the journey to begin with. Really think about it. It has to be so strong that you will always go back to what you were doing. 10881666_10153186596365921_86908588061412141_n
  • Triggers! Set out your workout clothes, go to a gym then leave a gym bag in your car, set a reminder on your phone, have an accountability partner text you, put on your workout gear as soon as you wake up, this list is endless. Basically do whatever you need to so you Move your ASS!
  • Pick something you actually like to do. If you like to run do that, lift, dance, yoga, I don’t give a shit. Pick something. Want to workout at home, great, a gym great. Just do something.
  • Don’t get discouraged. Sometimes the scale won’t move. Think about everything that you are doing that is good for yourself! Remember those little NSVs!

NonScale-Victory

Hope this helps you!! Keep moving forward. Don’t compare yourself to others. What good is it going to do for you? You have no idea what leg of the journey someone else is on! Be supportive of one another for the same reason. You supporting someone else may help you stay motivated!

Refresher

So I have not written in a while…

To be honest for a good few weeks I was just rolling through the motions. (is that a saying? Hmmmmmm… Whatever.) But I was not practicing what I preach.  I freaking hate that! How can I tell people eat healthy, workout, the 2 go together. If I am only doing one of those? Working out, is such a habit for me that when I don’t I feel funky. Think of me as Rain man with dumbbells. But I was eating horrible. I believe in moderation and cheats, but I was being ridiculous. I would have one good day and I am not even sure if that would count, because I would be sneaking shit. Then it would be 3 days of binging. Out of Control.

I am a Beachbody Coach. I do that because health and fitness are a passion for me. I started this journey to be a Better Version of Myself. Improve my mood and my health. Oh and smaller pants was a perk. All for the kiddos and me. Right?

I started to feel Fluffy. My clothes were tight. This makes me moody. I hate being uncomfortable in my clothes, some days I felt like my skin was tight… You can’t escape that shit. My energy and my mood was bad, I did not want to do anything. Leaving the house was a chore.  I started to feel like depression was coming back. EFFF that.


My family and I went away this weekend. It was great. Seriously had a wonderful time. Pigged out again. Drank too much again. Came home to feel sluggish.

Monday morning, I hop on the scale… WTF. I knew it would be bad. But not that number. I usually say the scale is just a number. But when it is going up and you feel like crap, that number matters. There was an unused 3 Day Refresh in my cupboard. I had no intentional plan to do it yet. This pushed me. I had to get out of my funk. I had to find my passion again, which is helping others with their health. But first. I had to help myself. I had to put me first for a little.

So I did it.

And today I feel AMAZING! Seriously. I have not felt this well rested in forever. I don’t feel like a slug I leaped through my kitchen at 5:45 AM. My husband looked at me like I was insane. Super normal BTW, I am a weirdo.

My Results were the best they have ever been ( I also Started the 21 Day Fix Extreme again).

So here they are…


I lost 5.8 lbs.


5 inches


I gained my better mood and energy. Also the intention to keep eating healthy and allowing moderation again. I do not want to feel like I was. Or act like I was (Bitchy).

So now I ask you! Are you ready to do something for yourself? Feel happy and healthy (you can totally tell when you are healthy.) If that answer is finally YES! I want to help!!

Guess what it is??!

ITS MY BIRTHDAY MONTH!!!  AHHHHHHHHHHH!! I cannot believe its July already and I will be 30 on the 15th. Holy Shit. Someone hand me a bag!!

Where the hell have I been? Well I was at the Ocean from June 20th thru the 27th…

11403341_10153549715820921_4325088675068332010_n-1We had a great week the weather was awesome. There was a slight scare with a hammer head shark spotting. I did not see the beast. But you best believe that I was on the look out and a helicopter parent that day!!

I go back to the beach this Friday! I know tough life… I have been out of town every other week the past month. (Columbus, home, Ocean City, home, now Sand-bridge). The added bonus is I have a business that travels and I can work from anywhere. I have been able to check in with my coaches and challengers on the go. I pick my hours and days I am working so none of that is suffering!! Sound like something you may want to do? Well join me on a mission to End the Trend.  Come here.

How do I stay on track? Well remember that post I did on Experiencing B.O.D?  No… Shame on you…

11391469_10153549182745921_2250954994437280228_nI brought my workouts with me. I had workout buddies!! So cute you can’t see their bands. but they did that entire workout with me! (Little eyes are watching and you never know who you are inspiring.)

One day I took it out side and ran for the first time in over a year with my sister! We survived but it was HOT AS BALLS. HAHAHAHAHA

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My sissy!! She is way tanner than me… Loser

Nutrition on vaca… I did not do awful. I had smoothies ( ran out of Shakeology the day before I left. WAHHHH of course it showed at my door as I was traveling.) and fruit and a lot of sandwiches I was lazy and did not want to cook. But beer. oh I love beer and I had a lot lol. I did not really do to much damage. Since I was working out and running around with 5 kids. They keep you busy… Trust me!!!

Now I am home! Finishing up P90X3. Last day is Friday! HOLLA and my nutrition has been on point. Cause I am getting ready to do this all over again!!

With that being said I am planning on doing a 3 day refresh to detox lol. Want to join me? Send me an email! kalarw@gmail.com we can help each other get through those 3 days!!

I also have a challenge starting the 13th. Let me know if you are interested!

Experiencing B.O.D

You are probably thinking what the hell is B.O.D? Its Beachbody On Demand silly…

Although I have been using it for P90X3 for what 9 weeks now, (since I do not physically own a copy of X3 (Another Perk!)) I have been using it in my living room. So I do not really get to see the full awesomeness of this product.

My husband has been working in Columbus Ohio. Which is a little over 3 hours from home, and now that the kids are out of school we got to go too! My business as a Beachbody Coach, can be worked anywhere. So I brought along my laptop.

Hello Beachbody On Demand.

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You know what I brought besides this? Nothing!! They have a fitness center in the hotel. So if I need weights I can go there. I chose not to. Since I still have 3 kids with me. I picked the workouts I could do in my room, that are still on schedule for this week and hit play right in the hotel room.

The first day the kids were all excited its new sleeping in the hotel they got up with me. Still finished my workout. The 3 and  7 year old are easily entertained and played with a spinny (this is now a word, I said so…)  chair. LOL

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Day 2 after an exhausting but awesome trip to the Columbus Zoo. (If you have a chance to go do it! We spent a day there and still did not see everything. It was so awesome! The kids had a blast!) The kids slept through me doing my workout.

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You see, Pilates X was on the schedule this week so I moved it today. I made the workout accommodate me. Did you know you can do that? Weird huh?

So, I can fully say now that I 100% Beachbody On Demand. Not only do you have access to 25 full programs (some of them are admittedly pretty old. But who cares), You also get to sample workouts that you are not sure if you want to buy, and some of the programs you have purchased in the past are available on there.

If you travel and that is one of your excuses, as to why you cannot workout this is perfect!!! Most of you probably bring your laptop or a tablet with you anyway. What do you do after work when you travel? Besides stuff your face and get wasted. (sometimes still do that! Hey your human after all!) why not get in shape! Shock the hell out of everyone! 😉

If you don’t travel. Do what I do and use it in your living room!!

The cost. About 40 bucks every 3 months.

Beachbody On Demand With Shakeology the first 3 months of On Demand and a 30 day Supply of Shakeo.

Beachbody On Demand