Well I think you can officially call me a slacker in the blogging department. I totally didn't blog last weeks meal plan and I've been so busy with work and my kids that I have been drinking 2 shakes a day and literally eating grilled chicken and veggies! I've been keeping it pretty basic to stay on track but I also have had a few hiccups in the road. We have had 2 birthday parties and a get together with our friends that has completely thrown my diet off track. So in an effort to just bring myself back to my own normal state of eating I decided to do the Beachbody 3 Day Refresh.
The refresh is not hard at all. It's a 3 day safe cleanse. It's not the cleanse that makes you stay home for 3 days because you can't get off the pot or the kind that you are starving to death. You drink Shakeology for breakfast with fruit, you have the fiber sweep drink for mid morning then lunch is the high protein vanilla fresh shake with veggies, 1/2 fruit and good fat, dinner is a shake & one of the dinners from the meal plan and lots of water and green tea. I don't feel bad at all. I mean of course I am a little hungry but I'm not miserable. I am not dizzy or light headed and I have continued on with my normal workout routine. I am in day 3 right now! So how do I feel??? Well, I don't feel bloated anymore, I don't feel blahhh from all the bad food. I have energy, not a ton but I am not dragging and I am back on track with my nutrition plan. The one thing I thought to myself today is that I didn't hate getting dressed. You know when you eat bad you just don't even want to put on nice clothes bc you don't feel good about yourself. So I have lost a few pounds which is good because it keeps me in that safe zone where my pants fit and I don't have that extra muffin top!
My goal is to continue this back on track feeling and feel awesome when we go to California next week for Super Star Diamond Day.
If you are interested in doing the 3 Day Refresh please shoot me a message because I am actually going to do a 30 day clean eating and shakeology group that kicks off with the refresh right after Halloween. We can call it our CANDY DETOX!!! I am sure you know what I mean!
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| Lets do it together! Curb Cravings- Stay Full- Stay accountable |
So now what is the meal plan going to look like for my week 8?
What's happening with workouts in week 8?
Monday: Push Circuit 1
Biceps, Squats, Triceps
Tuesday: REST but I do CARDIO
Wednesday: Push Circuit 2
Lunges, Fly, Arnold Presses, Lat Raises, Dead Lifts, more lunges and delt raises!!! Can you say ouch!!!
Thursday: Burn Intervals and Abs. 45 minutes of cardio with weights to incinerate any fat in your body! Dripping sweat and body burning after this. I love that you use the resistance bands while doing cardio! AWESOME
Friday: Push Circuit 3
Squats, Chest Fly, Lunges, Rows, Bench Presses, more squats and rows.
Saturday: Cardio
30 minutes of cardio and a little yoga to end the week.
Sunday we rest and meal plan for the following week!
So this is the last week of the push phase. I have truly challenged myself this week. I increased every single one of my weights and by the 8th rep I was literally DYING to put the weights down. I can see that my legs are really changing. I started out with 25 lbs and now I am up to 35 lbs in each hand with my squats and lunges. I can see the definition in my arms from lifting heavy concentrated weights with lower reps. I have been adding in some extra cardio on my Tuesday scheduled rest day. This just keeps me in the groove. I'm used to 6 days a week of workouts! You certainly don't need to do it that way but its an option.
It's time to bring out the Sassy pants and push yourself to the limits. You are going to find in your fitness journey that there are days when you literally don't want to do it. But tell the negative committee to sit down and shut up! We are going to push through and feel awesome after a killer workout.
A little warmup with Push Circuit 1---->
RISE and SHINE even on the weekends--- LEARN to be a WEEKEND WARRIOR. Trust me when its time for your cheat meal and you want that glass of wine and steak dinner it will be well worth it and not even nearly as guilt provoking because you were able to sweat it out in the morning before hand.
The one thing I love about Chalean EXTREME is literally the fact that she says, if you aren't dying by the last rep it wasn't heavy enough~ I set my goals higher and literally could barely lift the weights but it was so empowering to know that I am way stronger than I even give myself credit for! INSANE!!!!
I challenge you this week to set your GOALS HIGHER!!!! It can always get better and there is always room for improvement!
No SLACKING--- Get to work!
In the end your main goal in life is to live a healthy and inspiring life. You want to live a life that allows you to move freely, to have confidence, to have energy and to be able to experience life the way you want to! I refuse to let my the things I can control like my weight dictate how I spend my life. I want my kids to be empowered by our family choices and lead by example. So today make the commitment to yourself to get started.
Pick up a program, join my challenge group and let me coach you through the next few months so that you can start off your holiday season with energy and feeling empowered to live life to the fullest.
Labels: Accountability, Chalean Extreme, clean eating meal plan, Focus, melanie mitro, Push Phase Meal Plan, Week 8
