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

 

Cize Results and Review!

Did a video again!!!

Here are my before and afters…

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Stats
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All or Nothin’

Question… How many of you are like this, you know all or nothing? You can’t workout for a few days so you eat like a pig. You have a binge day you figure whats the point in working out. Or you are like well my path to fitness is already ruined. So I Quit.

images-1Well it does not have to be like that. You can maintain your nutrition and have time off from your workouts. In fact it is actually good to take some breaks from working out occasionally. You will not lose all your progress overnight. You will however be amazed that when you quit eating healthy and working out how quickly you can feel BLAH. Ha! Really the only way to explain it…

You feel bloated, your clothes are tight. You want to get out your fat pants. But if you were doing it right you don’t have those right?! I always suggest when you buy smaller clothes to get rid of your “fat” clothes. I don’t know about you, but I don’t want an option to be able to GROW into my bigger jeans.

Heres the thing, you can have some off days. You know what you do? You JUMP back in. So you had some backwards progress. Who the hell cares! Some bad days will not completely demolish your hard work. I am going to go back to this again. This is a HUGE thing for me and you may have seen it multiple times on this blog.

GO BACK TO THE REASON WHY YOU STARTED IN THE FIRST PLACE! Make your WHY so strong that no matter how bad you screw up you want to get back to it. images

Amanda

Busy mom that wanted to feel better!!

Amanda

3 day refresh results! http://www.kalawilliamson.com

What she had to say about the 3 day refresh.

“I had a great experience with the 3 Day Refresh. Day 1 was the hardest but the tips that Kala gave me truly helped me through the day, actually all three days!
Overall, I’ve started eating more whole foods, noticing what I’m eating and I feel better all around. Love the program!”

She lost a total of 4 pounds!

Final results! (3 day refresh)

So I know you’re all anxiously awaiting for my results. You are probably all pacing back and forth all night long worrying and wonder how good Kala’s gonna do!

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Totally kidding!! But I am pumped to tell you all about my results!!

First let me show you what my food looked like in those 3 days…

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Day 1!!

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Day 1 was rough! But your basically detoxing! I was hangry and tired! But each day I started to feel better! And now at the end I feel….

FAN-FREAKING-TASTIC!

Woke up feeling rejuvenated and well rested! I think the last time I felt like that was before I had kids (11.5 years ago). I didn’t feel like I needed coffee I normally drink 2 or 3 gigantic mugs. I had one since its relaxing to me but it was not a necessity today.

So finally what you have all been waiting for…

Drum roll Please

I dropped 4.4 lbs.
Inches not sure because I forgot to measure but you will see them in the pic!!

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I will be doing this cleanse again!! And will be running a group for anyone that wants to try and have support! Starts August 4th! It will be 10 days long you do the 3 day cleanse then we spend a week working in clean eating? (Don’t know what that is?? Don’t worry I’ll make a post about that later.)

Add me on Facebook if interested or shoot me a message!

Kalarw@gmail.com