Week 3 (Shape) of the Super Shred Diet is a wrap and I’m almost done with my final week! Yay! It feels like I was just started my Shred journey! Dr. Ian shared that this week was meant to be a tough one. Thanks a lot, Dr. Ian! But, he did reassure me by sharing in his book, “Remind yourself every morning when you get up and every night when you go to sleep that this is something you can and must and will do.” Well, I completed all seven days. During Week 3, your body basically starts to shape up.
Dr. Ian shares in his book:
“…you have mobilized a lot of those plump fat cells and burned the energy they had been storing, causing them to shrink.”
I don’t have a six-pack (yet), but I can notice a difference in how my clothes fit. Hooray! for non-scale victories! I did put in a lot of work during Week 3. I exercised five mornings in a row, including two-a-days twice during the week. Another non-scale victory! If you know me then you know that I used to hate getting up in the morning to exercise or run, but I have quickly grown to love it. Knowing that I have the ability to procrastinate and realizing that I have a goal to meet pushed me to get up and get it done. Plus, you feel so much better once it’s done! Thank you Move It Monday for helping kick-start my week!
Week 3 was challenging. Not only were the meal plans for the week drastically different, but we also had a celebration at work starting on Monday, a midweek celebration for one of my team members, and it was my 40th chapter (sorority) anniversary weekend. I had my first meal in the morning (breakfast) and my second meal in the evening (dinner). In between I was allowed three snacks, plus a bonus “floating” snack which I had 1.5 hours after dinner.
Yes, you can eat on SHRED!
I’m sharing a few of my meals because I want people to know that you can eat on the Super Shred Diet!
The morning celebration where two dozen boxes of Krispy Kreme were brought in, I sat and ate my Super Shred breakfast: 2 pancakes (with 1 tbsp of syrup) , 2 pieces of turkey bacon, 1 serving of fruit, one cup of coffee, and 8 oz of water. It just so happened that the celebration started around my breakfast time so it worked out perfect. It was hard watching everyone eating those tasty “Hot Sign Is ON” doughnuts, but I remembered that my breakfast was a healthier option and I was one step closer to my goal.
Another breakfast on Shred! 8 oz of water (unlimited), 8 oz of orange juice (must have, I like Trop 50), 1 cup of coffee (optional), 1 scrambled egg with cheese, and 1 serving of fruit.
Ranch dressing is one that I really like, but I absolutely detest fat-free, ranch dressing. It really should be illegal! I don’t really care for fat-free dressing at all…period, but I did manage to find a few that I like. However, I decided that I would try using salsa as my salad dressing. It’s low-fat and low-calorie and a healthier option than store-bought. For one of my meals, I was allowed 2 oz. of chicken with 4 cups of greens topped with a few veggies and 3 tbsps of dressing. Salsa just made everything better! Of course I would have loved to have it with all of the other fixings like cheese, Greek yogurt, guac, etc., but you get the point!
If you have been following my Super Shred posts then you know I love these Tuna Creations by Starkist! They are so yummy and perfect for on the go! Finally tried the Hickory Smoked flavor…loved it! It went great with my Laughing Cow cheese wedge.
I found these Lentil Snaps at the PUB (Publix) on BOGO! They are really good!
Super Shredder Day, Week 3! I had a protein shake with coffee. And there goes that stair climber again! Five minutes is all it takes! That’s a crazy, insane workout. You can find a great circuit here.
I’m taking my fitness to another level!
On Super Shred, you do have to stay active. There are two rest days per week. Most workouts are 40 minutes, 30 minutes on Super Shredder Days, which you can read about here. Examples: walking/running outside or on a treadmill, elliptical, 200 jump rope revolutions, or Dr. Ian’s SHRED 27 Burn DVD. The goal is to do high-intensity interval training during these workouts—i.e., variation of speed, incline, etc. It is encouraged to split up the machines (ex. 20 minutes, Arc Trainer, 20 minutes, stair climber).
After months off, I returned to Zumba class with one of the best instructors on the planet, Marta! She’s a beautiful friend of mine (inside and out) and she’s about to celebrate her birthday—5-0! She doesn’t look a day over 21 and she is one of few that I know that ALWAYS looks fabulous before, during, AND after working out!
I’m also super excited about my new Fitbit Charge HR! I have had the Fitbit Flex over a year. I will wear my Flex while I’m at an event or when I want my tracker to be more discreet. You can read more about it here. I have a Garmin (+ HR monitor), but I can’t wear my chest strap anymore. I wanted something that could track my activity, steps, and my heart rate. I love it so far! I will share my review of it after I’ve used it for a month or two.
Temptations and all, I had a successful Week 3 and I can’t wait to share Week 4, my final week! Don’t forget Bondi Band is having an awesome deal for May on compression socks and sleeves! Also, a fun sharing Sharing Contest on the Bondi Band Facebook page! Catch them both before they end. You can find out more here!
If you missed one of my #SuperShred posts, look no further!
The Super Shred Journey Begins (Part 1)
Super Shred Week 1 Mid-week Update (Part 2)
Super Shred Week 1: – Complete (Part 3)
Super Shred Week 2 – Complete (Part 4)
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