The Shift Shop

Good morning blog friends!

Did you read my last post, about making time for a 30ish-minute workout?

shift shop

Well, The Shift Shop is perfect for my new scaled-down-but-still-doing-it workout plan.  From the Beachbody website:

What makes the SHIFT SHOP unique?
The SHIFT SHOP uses a revolutionary “ramp-up” method that starts you off
slow—then gradually increases the intensity week by week—all while refining
your nutrition. In Week 1, you start with 25-minute cardio and strength workouts
you can really do, and a nutrition plan you can stick with. Starting in Week 2,
you’re pushing a little harder, for 35 minutes, and consuming more protein to fuel
the burn. But it’s nothing you can’t handle. Then in Week 3, your shift has kicked
into high gear, with intense 45-minute workouts and clean eating. The results
when you cross the finish line? Stunning.

I did The Shift Shop after returning from the Beachbody Coach Summit in New Orleans last summer (and got the tee shirt!).
The trainer, Chris Downing, really left an impression on me. Sometimes celebrity trainers make their workouts seem too tough for regular people, but this guy is determined to make his workout – and thus fitness itself – accessible to everyone.

The set up of this program is pretty simple – the first week is a 25-minute cardio workout and a 25-minute weights workout, alternated for 6 days. Repeat the sequence the second week with 35-minute workouts, and repeat the sequence the third week with 45-minute workouts. Oh and there’s abs workout thrown in there too You only need one set of dumbbells for the weights workouts (I use 10-pound dumbbells), and the cardio workouts have a modifier. Easy to follow, and really motivating because you can actually see how you improve as each week progresses.

ANYWAY! While I’m still working two full-time jobs, my plan is Couch-to-10K Monday, Wednesday, and Friday; and the 25-minute weights workout from the Shift Shop on Tuesday, Thursday, and Saturday. I’ll do my long ab routine on Saturdays, too. Sitting for 16 hours a day is NO BUENO, especially at my age. It makes me feel like crap and look even worse, so I think this routine might be a good solution until I have more time again.

Wish me luck! Have you started a new workout routine for the new year?


Wendy

Tasty Tuesday – What I Ate Yesterday

Good morning!
My Beachbody coach challenged our accountability group to take pictures of everything we ate on Monday (let me know if you’d like to join our accountability group). I thought this would be a smashing idea for a blog post (my poor neglected blog). So here goes!

For breakfast, I whipped up some black coffee (pumpkin spice!) with some non-fat milk.

black pumpkin spice coffee with non-fat milk
I made an omelet with a cup of liquid egg whites, mushrooms and salsa verde (my omelet-flipping skills need work). I also ate half a cup of plain oatmeal. Sometimes I add frozen berries or pumpkin pie spice to my oatmeal, but I like it just fine plain, too.

Kirkland Egg Whites, mushrooms, quaker oats

For lunch I had vegan Tropical Strawberry Shakeology. My glass doesn’t look like the one on the package because I added a cup of spinach and two giant frozen strawberries.

Shakeology Vegan Tropical Strawberry

This was my afternoon snack: a very sad banana and a piece of Babybel cheese.

afternoon snack, sad banana, babybel cheese

When I got home from the gym, I had a protein shake. I added spinach and frozen strawberries to this, too.

CytoSport 100% Whey Vanilla

For dinner, I had veggies, hummus, and cottage cheese. I love me some Trader Joe’s cottage cheese.

red peppers, cherry tomatoes, hummus, Trader Joe's cottage cheese

Before bed, I had a casein shake. You guessed it – I added frozen strawberries to this, too. Of all the protein shakes I drink, casein is definitely the one that needs stuff to be added to it.

Optimum Nutrition Gold Standard 100% Casein

Here are my totals for the day:

fitbit, food tracking

Four months of hotel buffets and I need to start counting calories again, so I logged into my Fitbit account. I like the Fitbit food tracker because it works backwards – you determine how much of a deficit you want, and then you eat according to that. This works great for me since I do a lot of exercise – I can add in more food for days when I’m famished. Today I came in way under budget (I’m trying for a deficit of 750 calories each day), but I felt pretty satisfied.

What’s for breakfast?

 


Wendy

Fitness Friday Link-Up

Hola amigos, today I’m linking up with the lovely ALG, Uninterrupted for Fitness Friday.

ALG Uninterrupted

I guess I’ll do a Friday – Friday recap of my workouts.

Friday:
I was home for the weekend and 유씨 took the day off work, so we went for a nice hike in the Verdugos. We booked the uphill climb, but took our time meandering back down, chatting and enjoying the beautiful morning.
Hiking, Verdugos, Beaudry North

Saturday:
I popped on the treadmill at our apartment gym for 4 miles while catching up on my soaps. This attempt at running was no bueno – I was slow, tired, and had very little stamina.
saturday run
Sunday:
I re-started Couch to 10K for the umpteenth time – I need the run/walk cues and I really want to speed up (I feel like I’ve been saying this for months now, but whatever).  The result was much better than the previous day.
sunday runMonday:
I had more soaps to watch, so another 3 miles on the treadmill.
Monday runTuesday:
I flew back to Mexico City and had no workout. Unless running around the airport counts?

Wednesday:
I barely made it to work at 9am – no workout. I slept like a log!

Thursday
:
Back with my workout buddies; we drew up a new schedule. Somehow we determined that today was Body Beast Build Legs. OUCH (By the way, Body Beast is on sale for $39.90 this month).
We have a new addition to our Beachbody Mexico City Fit Club and she’s killing it!
Body Beast Build: Legs, Body Beast for women
Friday (today):
My new workout buddy and I split up for cardio this morning – she hit the elliptical and I did Week 1, Day 3 of Couch to 10K. We reconvened for P90X Ab Ripper X. This is probably the best ab workout, ever. Ever!
P90X Ab Ripper X

So those are my workouts for the week – not great, because didn’t start my Body Beast/running/Ab Ripper X schedule until Thursday. I do not operate efficiently without a schedule! Who knows how much longer I’ll be in Mexico City, but I’ll stick to this routine for the next 2-3 months.

What exercise did you do this week? If you need help choosing a routine, let me know!


Wendy

Fitness Update

I am the worst Beachbody coach ever. I have not written a fitness update post in ages, not even when I finished the Body Beast program.

Body Beast, Body Beast for Women, Sagi Kalev, weightlifting for women, body building for women

So here’s my fitness update!

I finished Body Beast just before I came to Mexico around the middle of May. I really loved that program. It seemed quite intimidating before I started, and it was tough once I got going, but I managed it (even while training for a half marathon!). The trick with this program – and with all exercise programs – was just to get started. That’s it! Just getting started is both the hardest and easiest task for this program.

Body Beast, Body Beast for Women
By the end of the program, I was squatting with 35 pound weights (on each side! That’s 70 pounds!) and curling 20 pounds (per arm!) Never in my wildest dreams did I think I could be that strong.

I am really happy with my results. I could have had much better results had I stuck to the diet program, but I’m going for progress here, not perfection. The way my arms shaped up makes me feel like a bad ass. The lower half needs work, but that will come with time.

body beast for women, body beast results, body beast bicepI love this photo of me because you can see my bicep. I have a defined bicep! I’m not flexing or taking a gym selfie – I’m just posing for a photo with a friend and BOOM! There’s a bicep.

When I got here to Mexico, I took a few days off to settle in, then I started T25. I’m working 12-hr days and living in a hotel room and T25 is ideal for that kind of situation. It’s only 25 minutes and you don’t need a lot of space for it…perfect. There really are no excuses for not working out with this program.
Everybody Got Time for thatOne of my Beachbody customers told me she didn’t want to try T25 because she thought since it was a short workout, it would be too easy. I think it’s actually good for all levels of fitness – if you’re in great shape, you can follow Shaun T; but if you need something a little easier, you can follow the modifier. I followed the modifier most of the time – I don’t know if it was because of long work days, 5:30am workouts, or high altitude…but low-impact was the way to go for me. I finished the first month of T25 feeling great!

But…I missed Body Beast. And I missed running (I made this realization when dashing around in torrential rainstorms). So, I started Body Beast again. I packed my work sheets, my videos, and my weightlifting gloves so I was ready! Now I’m in the hotel gym when it opens at 6am, alternating Body Beast and Couch to 10k. I’ve got to take advantage of the high altitude to get my running speed up, so I started the program from the very beginning.

I have company in the gym, too – one of my co-workers asked me to be his accountability partner when he found out that I’m a Beachbody coach. Perfect! I needed an accountability partner, too.

Now that I think about it, I started this blog and signed up as a Beachbody coach specifically to keep me motivated –  so having a workout partner is an awesome bonus.

How are you doing with your fitness? Let us know if you need encouragement and support!


Wendy

Sunday Social

Buenos dias, amigos! I hope you’re all having a great weekend!
Sunday Social with A Complete Waste of Makeup Blog

1. What was your college major? Did you ever change majors?
History, then I added Spanish because I decided to study abroad after I’d done all my general education requirements.
usc
2. Best purchase you’ve made lately?
My tickets to Beachbody Coach Summit in Nashville next year! I’ll get to go to LIVE WORKOUTS with all my favorite trainers!
beach body
3. Something silly we don’t know about you and go…
I never learned to ride a bike. I really wish I could!
bike

4. Favorite Holiday?
I’m not big on holidays, but I love Christmas Mass.
christmas
5. The first thing you do when you wake up?
Lately, it’s been hitting the snooze button. Terrible habit; must stop immediately.
snooze

 Are you a snooze-bar-hitter too? Have a great week!


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Wendy