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.

Core De Force Results and review

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I finished! Core De Force is Beachbody’s latest workout. It is a MMA inspired workout. Every move pretty much triggers your core and there is zero equipment required. Which if you don’t have anything yet is pretty awesome.

There are 3 different calendars you can follow.

  1. Basic Calendar
  2. Deluxe Calendar
  3. Hybrid Calendar

I did the basic for now. I always like to start there. The deluxe can only be done when you get the deluxe kit or if you are doing it with all access On Demand. The hybrid is basically the same way. All of them are 30 Days. And you workout every single day. One of the days is active recovery which are some of the kicks and punches done at a slower rate for 10 min and then 10 min of stretching. You really need this day! Do not skip.

I followed the calendar to a T and did not skip a single workout. Which was tough but wanted to be able to get the results to be the best I could so I could show you all what was possible. That being said, I believe that if needed to add a rest day you should do so. Always listen to your body. But the best results are completely following the calendar they were written by professionals. Do not let it stress you out!

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The workouts are by rounds each is 3 min with a 30 second break between and they range from 6 rounds to 12. The MMA Style workouts are 1 min a MMA move 30 second spike. You do each twice. The Strength workouts are Dynamic Strength and Power Sculpt. Dynamic Strength you have 12 rounds Each move is one min Round one thru 6 are repeated in 7 through 12. This one has a ton of pushups! I didn’t know there was so many seriously! You will be amazed on how much you improve throughout. Power Sculpt is 9 rounds. Each round the move is 1 min, 45 sec, 35 sec. Round 1-4 is repeated 5-8. Then 9 is a bonus round where there are no breaks through the transition and each move is a minute.

You start adding in Core workouts Week 2. Core Kinetics is 15 min long you do 7 moves 1 min each, then repeat them. The last min is a plank burnout. 5 min core on the floor is basically a plan for 5 minutes. You go from forearm plank to side,forearm to side, and then to forearm again. Its quick and burns like a bitch.

Every single workout has a modifier! I cannot tell you how much I love that this is offered! This Opens the workout to so many more people allowing just about any fitness level to do it!

The Meal Plan. It is the portion fix plan. Same as you do for many others. You get a number of containers calculated by weight and goal, so based on if you want to lose or maintain. The only place where this differentiates is week 2 you get an extra fruit. Week 3 you get an extra fruit and healthy fat. Week 4 you go back to the same plan as week 1. Containers are…

Green- Veggies

Red – protein

Purple- Fruit

Yellow – Carbs

Blue – Healthy Fats

Orange – dressing and seeds

Tsps – oils and nut butters

Who is this for? Everyone. Seriously. I was not a huge fan of MMA or kickboxing and I loved it. I thought they did this in a way without making you feel stupid. Its a great sweat in every single workout and you can do it at whatever speed works for you or even follow the modifier. If you love kickboxing (Tae Bo, turbo fire) this will be right up your alley. Length wise if you are looking for 30 min or less it may not be for you. Some days when your adding abs you are working out for like an hr. Some of those days I did the workouts back to back, others I would do the main workout in the morning and ad the abs at night. That being said, I felt as if they went way faster. They break them down as to not feel as long, even though your sweating your ass off.

Results

My results… I like to think were great! HAHAHAHA I did not jump on the scale before. So I suck, but I was not really worried about that. I wanted to tone up and lift my booty and I did. I said earlier I followed the calendar to a T . This gets tricky. I just knew that I had to schedule a workout in through out the days and told my family, I need to workout before we do XYZ on the weekends. One of the days I was so hungover I spent the morning with my head in the toilet (not my proudest moment lol, I like to think I can still party obviously I can, I just don’t recover well) and still managed to get my workout in later once I felt better before I had to work.

The meal plan, I could have done better. And I could have done worse. What the hell does that mean? I believe in moderation that when you give something up completely you tend to go crazy . I am pretty spot on during the week. Weekends not so much. I don’t eat horrible, but I allow cheats and beverages. Sometimes I save a yellow container for wine. Sometimes I just have the damn wine and eat the yellows. Depending where I am at I guess I wouldn’t say weight wise, cause I don’t use the scale much. Lets say pants, If i put on jeans and they barely button I know to buckle down and be way more strict.

Here are my side by side pics!!

My next group starts On February 13th, I would love to have you join! I run them monthly

 

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!

Why you should stop quitting your health journey.

The first reason… This is a big one. Starting over sucks. Like big time.
Think about it you work your ass off, to get derailed. Throw your hand up in the air. Oh well I’m done. I fucked up…

Let’s take a look at what happens when you quit working out.


At first your body is like oh hey! Let’s recover. That’s great sometimes you need that.

But eventually (a week) not very much time right? You start to lose the muscle definition you worked so hard to put on. Then it all goes down hill.

Maybe you quit because you’re not seeing a difference. What about what is happening inside of you? To your heart? You can’t see those changes! And it can take some time to notice an outward difference! That is why I always say take pics!

Let me ask you one more thing. When are you going to stop giving up on yourself? Stop quitting on  yourself! As a coach I want you to succeed to be happy and healthy. But when you quit, your disappointing yourself!

Be so determined that nothing will get in your way!

Be…

22 Min Hard Corp – Military Workout

Ok… So just when we think. 30 min workouts how freaking awesome is that. It gets even better! 22 min!

The newest Tony Horton Workout will be launching on March 1st 2016.

Check it out!!

“22 Minute Hard Corps is your no-nonsense, boot-camp-butt-kicking fitness program. Legendary trainer Tony Horton has created a challenging, but simple to follow workout program inspired by training program techniques used in the military. Each workout is a quick–and intense–total body drill designed to get participants “boot camp fit” in just 8 weeks. Each day of the program consists of a series of total body rounds within the 22 minute workout window, rotating through functional resistance, cardio, and core focused workouts.” – Beachbody

Just because its simple moves, do not expect it to be easy. Anything from Tony Horton is far from easy. But this guy knows exactly what he is doing when it comes to fitness!

What Equipment do you need?

This is a limited equipment workout! So you really need a dumbbell (or a pair) or a Sandbag. Range that on your fitness level from 0-20 lbs.

This workout technically can be for anyone with modifications if there is a set that is 20 reps and you can only do 5. Do 5… Anything is better than nothing!!

Want an email when its released? Get on the list!! http://www.22MinHCTBB.com/?referringRepID=211368

 

 

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!!

Moms… Why should you workout?

I have been thinking of writing this for a while. Went back and forth. First of all I am not sure who reads what I write, second I don’t want anyone to think I am speaking just to moms. But thats what I am and this works for me. I truly believe everyone should workout. I think it is important for your health and really goes hand in hand with proper nutrition. But as a Mom. Why I work out are these key reasons.
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(I have taken the last week off due to pulling something in my neck. I was told by my PT to do cardio that does not jar the upper body. Well… I took a break I want to heal, hoping to be back this coming Monday! Want to know something cool… I always come back now.)
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You want to stick around for a LONG TIME

My dad passed at 51. Missed seeing weddings and 3 grand babies born. I refuse to do that. I will be here my kids are gonna be so sick of me

Stress Relief. 

You do all day for everyone. Being a mom is hard and it never stops EVER! The stress is constant. But for 30 min when I am in my own world. Blasting whatever music I am in the mood for and letting it all out. It makes me a better mom, a better wife, a better person.

Confidence

This is something I never really had. I never thought I was pretty or thin enough. I had a baby at 17 and gained a ton. I was always comparing myself to someone else. Now I do not give a shit. This may be getting older. But a big part is the body I have now, stretch marks and all I worked my ass off to get. That boosts you.

Showing my kids to care for themselves

My kids see every single day, what I do. They make good choices, sometimes they join me in my workouts.
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Sleep…

Oh how I love sleep and now I am out like a light. Do I still get tired? Yep I have a ton on my plate. But when I sleep its good.

Taking care of Me

We do for everyone. Why aren’t we taking care of ourselves? Don’t you want to really be able to enjoy what you have?

Learning your body

Exercise is a great way to be in tune for your body. Knowing aches and pains, and what is working and what is not.

Vain

hahahaha what? I am 30. Not old, not young either. But I still get carded. BOOM! Taking care of yourself shows!!

Sex Life

It is just better. How often do you and your significant other do the deed? You should be active with them. its a big part of marriage that connection. My sex life got better when I started to take care of myself. Do it for that. Worth it…

DO IT FOR THE SIMPLE REASON THAT YOU ARE WORTH IT!

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Cize Results and Review!

Did a video again!!!

Here are my before and afters…

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Stats
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Choc PB Banana Shakeo

What’s needed?

1 scoop Chocolate Shakeology
1/2 frozen banana
1 cup spinach. (Can’t taste it I promise and it adds greens)
10oz water
2-4 oz unsweetened almond milk (optional sometimes I use all water)
1tsp of natural Peanut Butter
Ice

Throw all this in the blender. Blend until smooth. Enjoy
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