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.

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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

 

Getting the Most of your Workout

How many of you start a workout but you are not seeing the results that you expected? Then you quit because the workout did not “work” for you. Are you actually working though? Pretty much every workout will make a difference if you do some of the following…

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-Give your all. Don’t half ass it. Push yourself like there is no possible way that you could do even a second more. Some days, your all may be different then others, but give all you possibly can that day!

-If you need to rest 5 seconds then hop back in. Keep doing this.

-A move gets easy, modify it make it harder. and vise versa, too hard make it easier. You should always be challenging yourself though. The second I think that wasn’t hard I do something different.

-Leave your bull shit at the door, nothing matters during the workout, but the current move you are on!

-Find your grove, find a workout you will stick to!

-Force the habit, do it anyway. Don’t skip. If you need t0 move a rest day do that, but follow the plan. Starting out you do not have to do 6 or 7 days a week. But for at least 4 do something and don’t miss them.

-Never miss a Monday! This is the start for the whole week! Start it off right.

-Do it even when you don’t want to!

-Find a really Strong Reason Why you started.

-Nutrition… If you are eating like shit not much will change.Unknown-1

-Learn to eat healthy and in moderation. Meaning you will allow treats once or twice a week. Eat according to your goals. I am a huge believer of never feeling deprived, but this does take some sacrifice. Your diet should consist of Whole grains, lean protein, fruit, veggies, and healthy fats.

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-Low fat or fat free do not mean healthy. In fact cut all these foods out of your diet!

-Alcohol… Touchy subject for some. But you cannot binge drink and lose weight. I still drink I do, I love beer and wine, I just don’t do it often. I mean a glass of wine or 2 on the weekend go for it. But when you are getting in to partying hard all the time, there is a problem. I like to let loose, but I don’t do that all the time. Limit the hard partying to once a week or less!

-If you fall off the wagon, which it happens to all of us! Don’t throw your arms up in surrender and quit. Admit defeat and jump back on. There is no shame.

-The compare game…STOP IT! No one is like you and you are not like them, your story is different so stop comparing.

-Set realistic goals and share them with someone who will SUPPORT you! There are haters everywhere and this shit is hard, so if they are talking you down. Stop telling them your plans. You can do this and you will.

-Find people that believe in you! UH HUM… ME! This is why I became a coach, to help others believe their potential.

 

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…

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!

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.

Why eat healthy and workout?

So I have been on this journey for around 5 yrs now. Give or take a bit. I have been a coach for 2 yes. I was listening to “You are a Badass.” By Jen Sincere. Why Personal Development?? Well my journey is about overall improvement that’s mentally as well as physically. Part of my job as a coach is to get people to change how they feel about themselves. And well… You can’t give what you don’t have. So I work on it.

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She said something that I never really thought on why eat healthy and move.

“We need our bodies far more than our body needs us.”

Huh. Makes you think. Bet you never thought of it like that.

I used to live by the motto. and “Life is short.” Bull shit.

Although time does fly by. Life is not short. And if I can help it I will be around as long as I can.

If you sit on your ass all the time and feed yourself crap. You are going to feel like crap and probably be fat. You have a fast metabolism so you can eat whatever… Right? Wrong. Ever heard of skinny fat?

You may be thin. But what about the stuff you can’t see. Skinny does not mean healthy.

So take care of yourself. Get 30 min of exercise in daily. Hate working out? Grow up. Lol or find something you do like to do!

Make healthy food choices. I’m not saying you can’t ever indulge. In fact just yesterday I housed some general tsos chicken. Hahaha Worth it. Did I feel guilty? Nope I make good choices most of the time. It is about moderation.

What are you going to do to change tour lifestyle? To possibly save your life?!

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