In 2014, I embarked on a 4-week shred and Mission: Hot Body challenge. I mimicked the very strict & regimented diet and workouts of bikini competitors. Super clean eating , 2-a-day workouts…you name it, I did it. It was crazy hard…but I got it done. After 4 weeks of extremely hard work, I had abs and was the leanest & most cut I’ve ever been. The problem was that as soon as the challenge ended, it was my birthday and with it came ice cream cake & plenty of drinks throughout the weekend. To top that off, just one month later I ended up seriously injuring my shoulder…which I’ve recently had surgery to correct. Within two months, all of that hard work seemed to be for nothing. I still worked out and I continue to eat fairly well, but my body just doesn’t look how I want it to. I’ve also been feeling lost in the gym so I’ve decided enough is enough. Maybe it’s this whole recovery process or maybe I’m just tired of feeling so stuck…but this year I’m doing it again. Better than before. This time around, it will be a 6-week shred which will incorporate a stricter diet & some hardcore workouts. I’ve been working with a trainer to help me with corrective exercises throughout this rehab process so I’ve enlisted him to assist me with designing a more realistic…and safer workout program, which I’ll be posting as I go along.
First things first – the diet. In general, I eat pretty well…I’m just not super strict. For the next 6 weeks, I will be cutting out most sugar, alcohol, and processed foods as well as limiting my caffeine and dairy intake. Also, rather than guesstimate my portions I invested in a food scale. I’ve never been a huge fan of things like that but if I’m going to do this…I’m going to do it right. My only “treats(s)” will come for my birthday, which falls the week before the shred is set to end. My workouts are going to be structured to be hard…but not harmful to my recovery process. That being said, I have to be super diligent about everything I eat if I want this to work. It’s not going to be easy but I’ve done it before so I know that I can do it again.
My ultimate goal with this new challenge is to lose fat while gaining my lean muscle…and motivation…back. I’d love for you all to join me! We start Monday, April 17 & go until Memorial Day. Every night (for at least the first week), I will be posting my workouts and meals so as to help those who want to follow along. This is a list of the foods that I will be sticking to throughout the next 6 weeks, in case you want to reference it for food shopping:
- Egg whites
- Brown Rice
- Sweet potato
- Ground Turkey
- Veggies (kale, asparagus, string beans, zucchini, brussels, cauliflower, peppers, butternut squash)
- Mahi Mahi
- Cottage cheese
- Frozen blueberries
- RX Bars
- Unsweetened cashew milk
**Not listed here are my kitchen staples (balsamic vinegar, spray/oil, hot sauce, mustard, spices, etc.) as well as my protein powder /BCAAs.**
Please feel free to message me at TheFight2BeFit@gmail.com with any questions you may have. Let’s get beach body ready & Fight to be Fit together!
The first week of my Summertime Shred is in the books!! While I may be loosely following a workout plan from Bodybuilding.com, I decided to create my own meal plan for this 6-week shred. After the last shred I did in 2014, I couldn’t deal with the crazy restrictions. No more poverty macros and minimal calories for this girl! I created a flexible diet plan which is high in protein and doesn’t leave me hungry every night. I’ve also come up with a few amazing recipes that are sure to jazz up even the strictest diet. Whether you are following along with my shred or just looking for some healthy recipes, these will satisfy even your toughest critic. Best of all? You can make them all in 30 minutes or less! Check them out and let me know what you think!
Chili-Lime Chicken Burgers
*This recipe can be used for tilapia as well. Just coat the fish with lime juice first then add seasonings before placing in a grill pan.*
- 1 pound/package of ground chicken (I use Perdue)
- 1 tsp chili powder (or more if you prefer things spicier)
- 1 tsp lime juice
- olive oil
- salt/pepper, to taste
- parsley, optional
- Combine spices and ground chicken together. Divide meat into 4 parts and create burger patties.
- Lightly coat the bottom of a grill pan with olive oil and heat to medium high. Place burgers in pan.
- Cook each side until brown (approx 5-8 min per side), then lower heat to medium and cover.
- Continue to cook for an additional 15-20 minutes, or until cooked through.
Butternut Squash Soup
*This recipe is for 1 serving…and is absolutely perfect for a quick meal! I roast the squash ahead of time using a little cinnamon and black pepper. I place in a container and portion it out for the week. However, if you used the entire batch, it would serve at least 4. You will have to add more liquid, accordingly.*
- 1 cup of cut butternut squash (I use Trader Joe’s pre-cut variety)
- 1 cup of unsweetened cashew or coconut milk
- In a blender (or magic bullet), combine squash and 1/2 cup of milk. Blend until creamy.
- In a small saucepan, combine blended squash with remaining milk. Heat on medium and stir. Continue to cook for about 5-8 minutes, or until heated through.
Roasted Butternut Squash
*I’ve posted this before, but it’s so good that it’s worth posting again 🙂 I serve mine over brown rice but you can enjoy a nice, hearty bowl of this chili without the rice and it will taste just as good!*
- 1 pound/package of ground turkey
- 1/2 can of diced tomatoes (approx. 7 oz)
- 1/4 cup of frozen bell pepper strips
- chili powder
- hot sauce (optional)
- salt/pepper, to taste
- In a large saucepan with a little olive oil (to coat the bottom of pan), combine turkey and spices. Cook on medium high heat and brown evenly.
- Add diced tomatoes & peppers as well as hot sauce, if you choose. Add a 1/4 cup of water and lower heat to simmer.
- Cover & continue to cook for approximately 20 minutes. Serve over brown rice (optional) and top with your favorite cheese.
Baked Sweet Potato “Fries”
*Serves 1 – to serve more, use additional potatoes.*
- 1 medium sweet potato, peeled
- cinnamon/black pepper, to taste
- Line a cookie sheet with foil. Preheat oven to 400 degrees.
- Cut sweet potato length-wise into strips. Place strips on cookie sheet and sprinkle with cinnamon and pepper. Drizzle olive oil on top.
- Bake in oven for 20 minutes, or until cooked through.
Have suggestions for what I should cook up next? Email me at TheFight2BeFit@gmail.com and let me know!
Stay strong & stay in the fight!
HERE WE GO!!! Every year I create a challenge for myself…and this year is no exception. Join me as I get summertime fine with this 6-week shred!
The original plan for this 6-week shred was to happen a bit closer to summer. However, with an upcoming trip to Florida fast approaching I figure there is no time like the present. Besides, better to get into good habits now rather than wait until its beach time anyway. Everyday I will document my meals, using MyFitnessPal as well as all workouts.
The workout plan that I will be using for this round is taken from Bodybuilding.com and is based upon the 30-Days to a Fitness Model Body plan that Kelsey Byers created. I will be adapting the workouts to last an additional two weeks…and to not further injure this bum shoulder.
The workouts alternate between specific muscle groups each day, varying the weight and reps with each week. It also incorporates a lot of cardio. Now, as I posted on my Instagram account (@FinallyFit23) not so long ago, I will be aiming to run a race before the year ends. In order to keep with that mission as well as this training plan, I will be doing fasted cardio 5 days of the week, barring the two days when I have to be at work for 6 a.m. On those two days, I will incorporate a different type of cardio routine into my daily plan. No matter what, there will be two-a-days happening from here on out.
As far as diet goes, I will be making it a lot more strict but no where near what it was the last time I did this. No fish for breakfast for this girl! I have been practicing flexible dieting a lot and I believe that there is a way to be just as shredded without making yourself gag first thing in the morning. Personally, I like to have certain things at certain times of the day. Call me crazy but chicken or fish first thing in the morning just doesn’t appeal to me. Maybe it’s because I spent most of my life NOT eating breakfast…but even though our body has no idea what time of day it actually is…I know. And it’s something I can’t bring myself to do. To each is own. I will be having my normal meals, at their normal times, but I will be limiting my dairy considerably as well as my sugar – God help us all.
Jokes aside, I am very excited to be embarking on a new challenge. I invite you all to join me on the quest to become summertime fine! I am offering free meal plans and workouts to anyone who wants to participate. Shoot me an email at the address below for more details. Let’s make the summer of 2016 the sexiest summer yet!
Stay strong & stay in the fight!