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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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!

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

 

 

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!

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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Chandelier

I did it! I finished week 3 of ‪#‎Cize‬! This dance was far from perfect, I was not gonna post it. But I really don’t give a shit how bad this is. Accountability people. And if I motivate even one person to get up and move. Then I am happy. I am shocked I did not pass out during the routine. This cold I have is making it hard to breathe lol.