Super Shred Diet Week 4: The Homestretch & Results

Well, I made it to the homestretch! Just a few months ago, I was thinking of all the ways I could get out of my plateau. I can’t even remember how I came across Dr. Ian Smith’s book, Super Shred Diet, but I’m so glad I did! I followed Dr. Ian’s book, The Fat Smash Diet, many moons ago, so I knew his plans worked.

Fast-forward 4 Weeks…

Super Shred Diet Week 4 is complete! I seriously can’t believe I did it! What an amazing, eye-opening four-week journey! Super Shred truly takes a lot of guts, dedication, and heart! Abandoning certain foods and drinks cold-turkey is not easy, but it’s totally doable! It’s only 28 days! Week 4 is called “Tenacious”. I had to hold firm, remain anchored (in the good Lord), and BELIEVE that I can carry out healthy habits that can and will continue to push me closer to my goals. 

This week was a lot easier than Week 3. The hardest part was having only one snack the whole day. However, I was consistently eating throughout the day with my meals surrounding “The Snack”. I ate more food this week, but still maintained the Super Shred way of eating. I was just super happy that Super Shredder Day did NOT fall on a Friday like it did in Week 1! It really wasn’t that bad, but if I were to ever do it again, I sure hope SSD is not on a Fight Night!

 

Recent Discovery

I shared in my last post, a few of favorite foods and finds along with the fact that you really can eat on Super Shred. So, I was on the hunt for Bell Plantation’s Chocolate PB2, which is a peanut butter powder that goes well in smoothies. This one particular day, every store that I went to was literally sold out or they didn’t carry it. Yes, I could have purchased it on Amazon, but I wanted it right then. I searched several stores and decided to try my local, healthy supermarket only to find out they have a similar brand called Just Great Stuff! Well, I must say…this stuff is great! I added into my protein shake on SSD and it was delicious.

Super Shred Diet Week 4 + Results - My Pretty Brown Blog

NEW favorite Snack!

On Super Shred, you usually have at least one 150-calorie snack per day (along with 100 calorie snacks). Sushi is something I never thought to include as a snack. This plan truly opened my eyes to so many ideas when it comes to food and smart snacking! I chose brown rice-California rolls from the PUB for one of my go-to snacks!

Week4

Eat-All-The-Veggies

Another favorite is my veggie (+ rice) plate on Super SHRED. Since I’ve fallen in love with Brussels sprouts (one of my favorite recipes here), I found a way to liven them up. I tried adding a little sweet and sour sauce (while being mindful of the sugar per serving) along with liquid aminos. They were perfectly sweet and seasoned well while staying under 480 mg (sodium) or less per serving! Learned that tip from Super Shred too! I love how aware this book has truly made me when it comes to food.

Super Shred Diet Week 4 + Results - My Pretty Brown Blog

Brown rice with low-sodium collards, roasted green bell peppers and Brussels sprouts!

 

 

Last Day on Super Shred — Week 4, Day 7

On Sunday, the last day of Super Shred, I got a little too excited! I thought it was a rest day, but something told me to glance back over my book just to make sure. Boy, was I wrong—Womp! I had already made up in my mind that after church service I wasn’t doing anything. Since my mind was set on it being a rest day, going to the gym was out! I decided to pull out my Zumba Cardio Party DVD for the second time since purchasing (I usually do the 20-minute workout express), and I truly had a great workout! I wanted to put my Fitbit Charge HR to the test with the Zumba workout DVD to see how many calories I could burn. The exercise requirement for this day was 40 minutes of cardio. Zumba was 46 minutes, but I did cool down before stopping my Fitbit. I’m happy that I didn’t sit this one out, because I felt so much better once it was done!

 

Super Shred Diet Week 4 + Results - My Pretty Brown Blog

 

THE RESULTS!

I’m beyond excited about my results! I broke them down by the weeks:

Super Shred Diet Week 4 + Results - My Pretty Brown Blog

Thank you to everyone who followed me, sent well wishes, and encouragement on my Super Shred journey! I have never shared “this much” about such a sensitive subject with the masses, but I hope that I have inspired someone along this journey. During these four weeks, I discovered so much about myself and learned so much about meal spacing, calorie disruption, nutrient-dense foods…just to name a few. I know now that I can accomplish ANYTHING if I want I want it bad enough and I can do ANYTHING for 24 hours, 7 days…or even four weeks! I did it! So long…Plateau! I encourage anyone in a plateau or desiring to lose weight to give the Super Shred Diet a try. It’s only four weeks. You can purchase the book here or see if the Shred (Revolutionary) Diet is a better fit for you. It’s a 6-week program great for those wanting to lose weight or maintain. If I can do it, YOU can do it too! Never give up!

What is life going to be like after SUPER SHRED? I was actually thinking about that and how much I’m kinda going to miss it! I am excited about the journey ahead. So…stay tuned!

 

If you missed one of my #SuperShred posts, find them here!

The Super Shred Journey Begins (Part 1)

Super Shred Week 1 Mid-week Update (Part 2)

Super Shred Week 1 Review (Part 3)

Super Shred Week 2 Review (Part 4)

Super Shred Week 3  Review (Part 5)

 

Get The SHRED Books!

 

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Move It Monday Ambassador

Hi everyone!

I hope you all had an awesome weekend! I wanted to pop-in and share some exciting news! You probably already know that I’m passionate about health and fitness. I’m not fitness guru and I’m not perfect, I’m just trying to make healthier choices one day at a time. It’s all about changing your lifestyle and creating healthier habits. I really do love sharing my health/fitness journey with others because I know it can be hard, especially when you think you’re out here doing it alone. I’m here to tell you that you’re not alone and it’s a lot of us on this journey to better health!

I’m excited to share that I have been selected as a MoveItMonday Ambassador!

 Move It Monday Ambassador My Pretty Brown Blog
MoveItMonday is an international campaign which encourages people of all fitness levels to get moving each week starting on Mondays. MoveItMonday offers fitness routines, tips, and inspiration to help individuals, worksites, schools, and communities incorporate exercise into their weekly routines. You can find everything you need via MoveItMonday.com!

In the past, Mondays were hard for me. After making my Monday workout a priority, I realized that it sets the tone for an incredible, productive week! I got up early this morning and completed 40 minutes of cardio (Arc Trainer and the infamous Stairmill. You can find my Stairmill workout here). I’m also on Week 3 of Super Shred! Woo-hoo! You can follow my Shred journey here. I feel confident about the week ahead!

Join me by sharing with others on how you will be kicking off your Monday through activity/fitness! Use the hashtag #MoveItMonday on social media to show the world you are moving and encourage others to get moving too!

 

Have a great week and here’s a fun challenge to start your week!

 

 

 

 

Getting Back On Track: My Tracker Missed Me

We’ve all done it…taken a little time off and decided that we would get back on track starting next week. Next week can turn into two weeks, then two weeks into a month. Well, I made the decision — I’m starting back today! Don’t get me wrong, I think it’s good to have time-off from the gym/running/working out to avoid burn out and enjoy the things we love (in moderation), but we can’t stay away too long.

wpid-screenshot_2015-01-20-09-04-30-2.pngOkay, you know that photo is hilarious, but it’s seriously time to get back focused! During my marathon training my Weight Watchers took a backseat. It’s tricky when it comes to marathon training and watching what you eat and/or weight loss. Your body needs energy and requires more carbs and other things I wouldn’t normally chew and chomp on; and limiting them can hinder your performance. Carbs are usually one of the first things to go when “dieting”, so we already know where my points would have gone. During that time, I was mindful of what I ate, but I snacked and did not track as consistently as I should have. I love that my WW’s app would send me reminders to track my food almost to say…”Hey, we’re still here!”

I took one week off from all activity after my marathon. I’m really excited that tonight I will be returning to Zumba after months off. I stopped attending class because I wanted to stick to cross-training activities such as: swimming, walking, yoga, or cycling. Well…I’m back and this girl is ready to Merengue and Salsa her bum off!

I’ve also found that writing in a journal or tracking is extremely helpful with staying on track. That’s why I returned to WW’s after so many years. I have so many friends sharing this journey with me — which will help me stay accountable.

How are you staying on track while maintaining a healthy lifestyle?

 

“It’s not a diet. It’s a lifestyle.”

 

 

#TotalFit Challenge

Happy Monday! I just wanted to share a little bit about what I’m doing over the next few weeks. I’m participating in Mr. Shut Up and Train‘s 21 day #TotalFit Challenge! Rahman “Ray” Grayson (aka Mr. Shut Up and Train) is an Atlanta Personal Trainer and he and his team are committed to helping others meet their fitness goals, improve their appearance, lose weight, gain endurance, build muscle and self-esteem.

Mr. Shut Up and Train has created a free challenge to help kick-start you into your fitness goals. You can find the overview here.

So the question is…

What is your why?

My Why is…

I want to be the healthiest ME I can be!

I only get one body and I must take care of it. 

I want to be a better, stronger runner.

Who doesn’t want look good when they look in the mirror?

It’s not about being “skinny”, it’s about being FIT—and that’s what I strive to be!

I’m not getting any younger.

I am “preserving my sexy”!

My legacy starts with me.

Why not?

 

MrShutUpTrain“I am doing the  TotalFit Challenge because I am 100% committed to living a healthier lifestyle!”

 

Baseline AssessmentThe Baseline Assessment reminds me of the Insanity Fit Test. Yes, I completed ALL 63 days  of that insane craziness. Let’s just say the warm-up was harder the most workouts. I’ll be doing this tonight!

 

Sharing is caring! See others via social media (Facebook, Instagram, Twitter, and Pinterest) who committed to the challenge by using the hashtag #TotalFit and #BeTheBestYou.

 It’s time to TRAIN!

 

Lacing Up For Boston 5K, 10K, and Half | Fit, Fab, and Lean

I was so excited when I found out Fit, Fab, and Lean opened back up 50 more spots for the Lacing Up For Boston 5K, 10K, and Half Marathon. I did not want to miss out on this one! Can’t Run One Run For Boston? Here’s another chance to show support!

Boston-medal

Virtual Race starts on Saturday, March 29 and you have through Monday, April 21st to complete your chosen distance.  You can log your miles indoors on a treadmill or outside…your choice!  And you can run the miles; walk the miles; or complete the distance through a combination of running AND walking!

The gorgeous finisher’s medal is polished silver and features a translucent blue sky. Wait until you see it…. it is FABULOUS!  

The virtual run will benefit The One Fund. There are 30 spots left (or less) and going fast! To register, visit here.

You’re welcome and Happy Running!

Rest. It’s Okay!

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“We’re so wrapped up in our running that we’re afraid to take a day off, run less, run slower, or, heaven forbid, take a walk on days our bodies tell us we’re not recovered enough for our “usual” workout. We’re afraid someone will think less of us as a runner; we’re afraid we’ll think less of ourselves. And, backing off at all scares us that we’ll become less of a runner than we believe we are, than we have already set ourselves up to be.”

via Favorite Run

Loved Just The Way You Are: A Father’s Day Run

Me and my Daddy Wee | Fit Fab and Lean Father's Day Virtual | My Pretty Brown Blog

Daddy and itty-bitty Artie Cakes!

Happy Father’s Day to an amazing man, father, my Daddy…my Pops! It’s no secret that this time of year is VERY hard for me. My Dad passed away over 9 years ago, but not a day goes by that I don’t miss him. He is so special to my heart. My Mom’s best friend who was very charming, brilliant, handsome, stern with a soft spot for Daddy’s little girl aka Scooby (yes, that’s me!). He always knew how to get me with that smile and showing off those dimples! A true fighter he was. Hard-working, loving, and beautiful being who told me to always believe in myself and push towards my dreams. I’m grateful that God chose me to be his daughter!

♥♥♥

RUNNING IN HONOR OF MY DAD!

Fit Fab and Lean Father's Day Virtual | My Pretty Brown Blog

Fit Fab and Lean Father's Day Virtual | My Pretty Brown Blog

Over the past few weeks I’ve dedicated all of my runs to my Dad! I’m so thankful to Fit, Fab, and Lean for providing a Father’s Day Virtual 5K ~ Half Marathon (including a Finishers Medal) for us to commemorate this special day. I completed 26.9 miles over the past two weeks. Running is truly a great outlet for me. Seeing all of the commercials, cards, movies, and events surrounding Father’s Day can be a bit overwhelming. Instead of me being down or sad, I decided to RUN!  I’m so proud to have had the opportunity to run in my Dad’s honor and memory — Mr. John E. Patterson. I hope he’s smiling down! :-)

Fit Fab and Lean Father's Day Virtual | My Pretty Brown Blog

Just a little collage I made!

My Dad was a HUGE Barry White Fan…so I’d be remiss if I didn’t celebrate him with one of his favorite songs!

Happy Father’s Day to every Father out there in the world! May this day honoring you and every day be a special one — you all deserve it!  To anyone who is Fatherless or Father is in heaven, I pray that you are surrounded by love, peace, and sweet memories. They truly keep you going!

“My father gave me the greatest gift anyone could give any person: He believed in me.”

~Jim Valvano