Monday, June 19, 2017

Summary of my ShaunT week

I was *super* excited for June. Shaun T was back with all new workouts!! I've completed Insanity and T25. I didn't care for Cize because I do not dance. I just can't coordinate. I move around, I shake things, I step this way, that way... and have no clue what I'm doing.

When Beachbody announced a week of all new Shaun T workouts, I was really excited to change it up! Also, just as I thought, I was getting bored with my current workout. I really do struggle to finish programs. And as excited as I was when I started the Core de Force and Master Hammer and Chisel hybrid program, I was over it. I needed change. 

The seven new workouts are as follows: 
Monday Day 1: Insane Basics (33 mins)
Those new or old to Shaun T's workouts will love the all-out hustle of these INSANITY-inspired moves.
Tuesday Day 2: Pure Cardio 2 - 29 mins
Stay hydrated, because the nonstop movement will leave your body drenched.
Wednesday Day 3: Insane Weights 33 mins
You thought INSANITY was try it with weights.
Thursday Day 4: 25 Abs 28 mins
Focus your mind on your core and the results will come.
Friday Day 5: Ripsanity - 43 mins (Great, the Friday workout is 43 minutes!)
More weights and feeling ripped as Shaun T keeps you focused through these insane moves.
Saturday Day 6: Speed 4.0 - 31 mins
Crazy awesome music and moves using only your body weight will give you a fast-paced push to results.
Sunday Day 7: Dig Deep - 27 mins
You’ve heard it. Now do it. Shaun will help you push yourself harder than you ever thought possible with an array of strength, agility, and cardio training moves.

In summary, I loved Monday and Tuesday's workouts. I wasn't crazy about mixing weights and Shaun T's cardio workout. I don't like jumping and trying to get back into weight form. I thought that workout would be great in a program where you have time to repeat it and master the moves, but it was a little difficult for a one-week game changer. I wasn't feeling Thursday. I was also exhausted, both physically and mentally and really struggled to make myself finish. Although I didn't give it 100% (and not even 90%), I finished Thursday. I promised myself Friday I would give it 110%. And I did. Ripsanity was HARD. I couldn't lift my arms for some of the moves he had us do on Saturday! I powered through Saturday and Sunday and felt amazing I had finished all 7 days! I hadn't done 7 days in a row in a couple weeks. 

What I loved most though? That I DID IT. 
7 Workouts in a Row - Burned almost 3,000 calories!! 

So now what? 

Well, ShaunT week became ShaunT month!! There's two hybrid calendars available. One is available on Beachbody On Demand and the other on ShaunT's website. If you still want to do just a ShaunT week -- all seven of those workouts are still available and you can check it. (Need access to Beachbody On Demand? Contact me for details!) 

I'm not diving right into ShaunT month though. I already had planned to complete a 3 Day Refresh. My nutrition has still been a little unstructured, especially on the weekends. I am two weeks away from a Florida vacation where my nutrition will be the last thing on my mind. So Jason and I are cleansing our bodies, in a healthy way, and will make the most of these last two weeks before vacation. 

While I don't plan to overly splurge on vacation, there will be ice cream. There will be alcohol. There will be carbs and more carbs. But it's only 1 week. I'll still drink Shakeology. I plan to work out at least 3 times. I'll eat a couple fruits and some veggies too. 

After vacation? Shift Shop. And I will be focusing 110% on my own Shift during that time. Until then I'm going to relax a little, eat right, keep exercising, and enjoy my vacation. 

Saturday, June 10, 2017

Workout Summary

Below is a copy of screenshots from the Polar App I use for working out. I have really worked my butt off.... we finished up the 21 Day Ultimate Reset on April 16. I started doing the 21 Day Fix and knocked out my three weeks of workouts. 

Then I moved on to the Master Hammer & Chisel and Core de Force mashup. And then... I puttered out. At the start of week 5. Which confirms what I've known most of this year - I cannot commit to a workout program for more than 3-4 weeks. I lose my motivation to keep following the plan. 

So as I start to get run down, and tired, I look back at everything I HAVE ACCOMPLISHED. 
Look at all these workouts over 6 weeks!! I kicked butt, I worked hard. 

So while this week I have faltered at both workouts (just not putting the effort into it) and nutrition (it was another stressful week and I'm struggling so I emotionally eat crap). And now, while I hate being the example that you can't out exercise a bad diet, NOW is the time I make changes and start focusing on the nutrition. 

This coming week, starting Monday June 12th, is ShaunT week. What's that mean? Shaun T. is the creator of Insanity, T25 Focus, Hip Hop Abs, and Cize. He's a great motivator when working out! He tells you how it is - it SUCKS. But you can do it! And when you think you can't do it? Do one more burpee! So there are 7 new workouts coming to Beachbody on Demand (BOD). BOD is the way you stream programs, either to a smartphone or we use a Roku stick in the basement. (And sometimes the app on the iPad at the same time!) And it's FREE!!! You can fill out the form below to get more information on how to join me. 

So now we're planning for this week. I follow the 21 Day Fix Portion Control Meal plan, I get 4 veggies, 3 fruits, 4 proteins, 3 carbs, 1 fat, 1 dressing, and 4 teaspoons. The Portions I get are based on my weight, activity level, and program I'm doing. I'll also be able to use the Beachbody Performance Line and the extras I'll drink won't count. Jason is following the Body Beast Portion Control Plan and has to eat 10 carbs! It's a little insane - a lot of rice and beans for him this week. 

my plan this week
Breakfast, Lunch, and Snacks are easy. I'll be doing burrito bowls for lunch. 
Monday & Wednesday Dinner: 2 Cups of Stir Fry veggies w/ baked salmon, and brown rice. I have an asian dressing I'll use on the veggies, and cook them in 2 teaspoons of sesame oil. 
Tuesday & Friday Dinner: Crockpot Chicken, Brocolli, Asparagus, and probably Peas. 
Wednesday Dinner: 2 Cups of Veggies/Asparagus, Grilled Steak, Sweet Potato

Mostly for my use, but here's the ingredients needed for a couple things. 

Crockpot Garlic Chicken: 
  • 4 Chicken breasts
  • 2 cups Chicken broth or chicken stock - just enough to halfway cover chicken, unsalted
  • 3 Coves of garlic
Stir Fry Veggies: 
  • 1½ tsp. coconut oil
  • 1 tsp. sesame oil
  • ½ medium carrot, cut into thin diagonal slices
  • ¼ cup broccoli florets
  • ¼ medium red bell pepper, sliced
  • ¼ medium zucchini, halved lengthwise, sliced
  • 1½ tsp. Bragg Liquid Aminos
Ginger Sesame Miso Dressing 
  • 2 Tbsp. miso paste
  • ¼ cup rice vinegar
  • 1 Tbsp. Bragg Liquid Aminos
  • ¼ cup sesame oil
  • 1 tsp. chopped ginger
  • ¼ cup water

Sunday, June 4, 2017

Meal Planning Sucks

I'll just put it out there - meal planning sucks. It's hard work, for one person. Try having two people in doing two different programs and in two different calorie brackets.

I'm in the 1,500-1,800 calorie bracket since I'm trying to lose weight. Jason is trying to bulk up and he's in the 2,600 to 2,800 calorie bracket.

That means I get: 
  • 4 Greens (Veggies)
  • 3 Purples (Fruits)
  • 4 Reds (Proteins)
  • 3 Yellows (Carbs)
  • 1 Blue (Cheese/Avocado)
  • 1 Orange (Dressing)
  • 4 tsps (Nut Butters/oil)

Jason is supposed to have:
  • 5 Greens (Veggies)
  • 7 Purples (Fruits)
  • 5 Reds (Proteins)
  • 10 Yellows (Carbs)
  • 1 Blue (Cheese/Avocado)
  • 1 Orange (Dressing)
  • 5 tsps (Nut Butters/oil)
I struggle to just get in 4 veggies and 3 fruits throughout the day. Look at all the food Jason is supposed to be eating! Looks like he needs to eat rice and beans for breakfast!

Beachbody offers a LOT of example meal plans to choose from. They try to cover all the various calorie levels, meal plans for vegetarians, no-cook, little cook, easy prep... they have a huge variety! And you don't have to be a card carrying member to look them. I chose this meal plan for the week. 

Since it  was a 4-day work week and I can't eat yogurt, I made some modifications.

I also switched the breakfast and snack because I rely on my blender to make my shake, and I wasn't going to hand mix the spinach, or frozen peaches. I wound up doing the same meals for two days -- and it was simple and easy to follow.
Day 1 I had:
  • Chocolate Shakeology with blueberries & spinach
  • Chia Seed "Pudding" with Peaches
  • White Bean & Tuna Fish Salad
  • Apple w/ Almond Butter, 2 hard boiled eggs
  • Peppers, Tomatoes, Rice & Beans with Rotisserie Chicken - I heated this in the skillet even though it was supposed to be cold. It was good and I'll do it again. 
Day 1 I also had a mini Jilly's cupcake - leftover from the weekend, and some bites of Halo Top ice cream. I didn't work out either. I went to bed by 8pm because I've been exhausted. Benjamin wasn't sleeping well and it was starting to catch up with me. 

I repeated this for Day 3 except I chose not to have the chia seed pudding and instead had a piece of whole grain toast. I missed it and it seemed more filling and more enjoyable. Food might be fuel, but I want to enjoy the fuel. I also didn't like that my Salad Dressing was only supposed to be lemon juice or oil. I made my own homemade salad dressing and was able to use that as my "orange" instead of chia seeds.

Days 2 and 4 I had:
  • Vanilla Shakeology with peaches & almond butter
  • Piece of toast (didn't have any more fruit)
  • Caesar Salad with Rotisserie Chicken
  • Apple, 2 hard boiled eggs
  • Shrimp and Veggie Rice Bowl 
I really liked the Shrimp and Veggie Rice Bowl and plan to make that again in the future. Since I didn't do the cottage cheese, I made sure to double up on protein at dinner. 

Take Aways:
  • When modifying, you still have to double check it all. I wound up over doing my "Orange" because of the chia seeds and homemade dressing I did. 
  • It's ok to try new things - I turned my nose up at the Chocolate Shakeology, Blueberry, and Spinach morning shake, but it was actually ok! Day 3 I did Vanilla instead of Chocolate and it was much better. 
  • I'm a cheater! As long as I don't expect to actually lose weight, sure, eat whatever I want! 
  • You cannot work off a bad diet. 
  • Eating real food (and not crap) made me feel great! I've been pretty good at avoiding processed food, and while it was only four days, I felt a lot better about the food I did eat. 

I'm getting ready for Shaun T week June 12 - 18. Jason plans to double his workouts (he's still working on BodyBeast). I expect some major sweat sessions and will be preparing a strict meal plan for it. Originally we were going to do a 3 Day Refresh June 9 through the 11, but we have a personal obligation the 9th and will need to be more focused on something else that day. We will be doing the 3 Day Refresh the 19th, 20th, and 21st instead. 

If you don't have Beachbody on Demand, now is the time to sign up! Shaun Week June 12th and only one month later a brand new program is being released - Shift Shop. New trainer Chris Downing has put together a 3-week program with meal plan that will transform your body. I've been watching my friends in the test group have amazing results and am *super* jealous that they got access to the program 9 weeks before the rest of us! Jason and I will be taking part, and it'll be the perfect July program for us after our Florida vacation.