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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Stuffed hot pepper

You need.

1 lbs lean ground turkey

oregano

basil

2tbs minced garlic

ketchup

1 egg

1/4 cup ww bread crumbs

1 29oz can crushed tomatoes

I had 5 hot peppers.  cut top off and deseed

1 cup Mixed Italian cheese

Mix ground turkey, egg, ketchup, 1tbsp garlic, bread crumbs. Stuff into peppers. Form meatballs with remaining meat. Put in baking dish. sprinkle in remaining garlic, some basil, and oregano. dump crushed tomato on top. Top with foil heat at 350 for 50 min. Bump oven up cook for 20 min. uncover top with cheese heat until it melts.

Enjoy

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!!

Buffalo Cauliflower Bites

This was from Fixate… I did not have everything that was required so I tweaked it. Here is the recipe I did. You can get a copy of fixate here. BONUS… It was a fam favorite!
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What you need

Nonstick Cooking Spray

1 head cauliflower cut

dash sea salt

1/2 cup hot pepper sauce

1/3 cup rice vinegar

1 Tbsp gluten free flour

1/2 tsp ground red pepper

1/4 tsp smoked paprika

1/2 tsp garlic powder

1/2 tsp onion powder

1 tsp pure maple syrup

1tsp Worcestershire sauce

2 Tbsp butter

  1. Preheat Oven to 350
  2. coat baking sheet with spray
  3. Put cauliflower on sheet. coat with spray and season with salt. Add a little water to the pan to help steam.
  4. Bake until tender crisp
  5. While cauliflower is baking. Combine hot sauce, vinegar, and flour in sauce pan. Whisk over low heat until flour dissolves.
  6. Add remaining ingredients and whisk. Let cook on low until it thickens.
  7. Pour hot sauce mixture over cauliflower. Mix well
  8. Return Cauliflower to oven and Broil till lightly browned for about 5 minutes.
  9. Enjoy

Banana Oat Pancakes

Kid tested! Mom approved!

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She loves those glasses

This is from the new cook book Fixate. I tweaked it. Because I did not have everything. The pancakes were great and the kids and hubby ate them without complaint!

Ingredients

1 Cup unsweetened almond milk (I used unsweetened vanilla)

2 large eggs

1 large ripe banana

1 tsp pure vanilla extract (I used dashes of lemon Im out of vanilla)

1/2 tsp cinnamon (used Pumpkin Pie Spice)

Dash of Sea salt

2 Cups old fashioned oats

1/2 tsp coconut oil

Mixed berries to top! (I did not have any we made my apple syrup. Not healthy I know bd but moderation people!)

Place everything, BUT the coconut oil in a blender or food processor. Blend until smooth. Heat the oil in a pan. Pour 1/4 cup of batter each pancake into the skillet. Cook until bubbles form and flip. Can be served with berries.

Serves 8 (2pancakes each) Containers 1 yellow if you use the berries 1//2 purple

Enjoy!
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Endometriosis Diet

Ok, so if you have read most of my posts you would know that I suffer from Endometriosis. If you have not and this is news to you, first off I would like to say, HOW DARE YOU! Kidding (Read about it here). I know I am not that interesting. So it is completely ok that you do not know this!

I had a partial hysterectomy 9/15/15 to hopefully end the symptoms I was having. This seems kind of extreme, but when you are having cramps so bad that you feel like your in labor and envision yourself physically taking off someones face daily. It sounds way better. Scary I know… My poor family!

After the surgery I felt 100 times better migraines went away so did labor cramps, then last Tuesday an Ovarian Cyst burst. (seriously thought I was dying) Since then I am having symptoms again, great. Called my Doctors yesterday and the nurse said you can be having phantom pains. Well thats just beautiful.

It got me thinking (dangerous pastime I know, name that Disney movie?!)

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Sorry, got side tracked…

But I started thinking, I wonder if I could change my diet to help me subside these symptoms. I then googled Endometriosis Diet. What do you know? there is one! And there is a lot of Shit I should be avoiding. Like Gluten, No wonder anytime I eat Pizza or Breads I feel awful! Like I might as well have eaten a brick. Now don’t get me wrong, mama loves pizza, but nothing tastes good enough to feel like that.

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If you disagree, theres something wrong with you. hahahaha

Here is what the Endometriosis Diet would look like.

Endo diet

UMMMM that seems like a lot, but it is actually not too far from my current diet. Why do you avoid these?

  • Wheat- Includes bread, cake, and pasta . They contain phytic acid, which can aggravate symptoms. Also they contain gluten which women with endo are sensitive to.
  • Red Meats- causes inflammation and can contain growth hormones.
  • Refined and Concentrated Carbs- includes bread, cake, and pasta most of the nutritional value has been removed.
  • Refined Sugars and Honeys- Causes inflammatory reaction (Certified organic honey is fine)
  • Caffeine- NOOOOOOOOOOOOOOOOOOOOOOO  Increases abdominal Cramps and estrogen levels
  • Chocolate – Blah contains Sugar (see above I do however eat a higher % Cacao which has less sugar)
  • Dairy- Causes inflammatory reaction
  • eggs- Unless you get organic (thank god I decided to be a farmer so we get fresh eggs!) they can contain a chemical residue of dioxin.
  • Fried foods- Although these are awesome. Should be avoided most the time anyway!
  • Saturated fats and oils- Stimulate negative inflammatory prostaglandins
  • Soy and Soy protein products- bad… tamari can be used in small bits.
  • Convenience foods-  They are junk!
  • Tinned foods- Use sparingly. There is exceptions like canned tomatoes, and coconut milk.
  • additives and preservatives- HELLO Chemical Overload.
  • Alcohol- Excuse me while I go Cry…….. This consumes your B vitamins stored in the liver, Good liver function is vital to eliminate estrogen from the body.

I wanted to research this! And I am going to try it out for a while. I would rather not feel like crap.

Check out this site! http://www.endo-resolved.com/diet.html

Cauliflower Alfredo Sauce

Cauliflower

I know this is random and sounds weird lol, but I have been seeing this places. And I happened to have a steamed head of Cauliflower in my fridge. So I decided to test it out.

Ingredients

1 Head of Steamed Cauliflower

1 Cup Chicken or Vegetable stock

2tbs minced garlic

1/2 cup unsweetened almond milk

1tbs butter

1/3 cup parmesan cheese (I used Romano)

Sea Salt and Pepper

Blend the cauliflower, stock, and Garlic till smooth. Put into a pot. That is on med heat. Add butter and almond milk stirring occasionally. Season with Salt and Pepper. Bring to a bubble then stir in cheese. and you are done. Serve on whole wheat pasta with a sprinkle of parm. I was actually pleasantly surprised.