STRONG HEART. FIT BODY. CLEAR SKIN. TONED MUSCLES. CALMED NERVES. HAPPY SOUL. BIG SMILE ! WANT IT? EAT RIGHT, EXERCISE, SLEEP ENOUGH. – Shakeology
Well damn that’s easier said than done now isn’t it? We all know what’s good for us on paper. Drink water, exercise, eat right, sleep, meditate (thank you Oprah)… but in practice, accomplishing healthy daily habits and staying consistent is actually really hard. We give up what’s good for what’s easy. We tell ourselves we “deserve it” because our day was difficult. I know, I’ve been there.
After a completely ridiculous holiday BENDER, as I call it, running all the way from Halloween to MLK day I gained 28 lbs and was ready to take my life back. No excuses. To help myself course correct I kicked off a program called The 4 Week Shred on February 22nd created by “The Sculpted Vegan” recommended to me by my Pilates instructor Tanya.
When I read through the plan the very first time, my initial thoughts were HOLY SHIT: No meat, no cheese, no booze, cardio every day and weight lifting 4 days a week. How will I fit this intense schedule into my life? Ultimately I was afraid I would fail. What if I got an injury? What if I was too weak? All completely self defeating thoughts but after 40 years on this earth I’ve finally learned to not let FEAR stop my from trying. So I decided to give it a shot. Even better Tanya, being the angel she is, offered to do it with me. GO BUDDY SYSTEM.
So what the heck is the 4 week shred and what does it look like?
Kim Constable, The Sculpted Vegan, provides a complete guide of daily workouts for 4 weeks as well as recommended supplements and a meal plan mapped out including a list of food to eat and recipes for meal options. You can even enter for a chance to win $5,000 for your personal transformation. The program provides a very specific list of protein powder, food, and supplement guidelines to follow over a 4 week time period that will help you shred pounds and lose body fat and BOY O BOY is it effective. However, she’s based in the UK and the protein powder she recommends is not available in the US. So I had to make a few tweaks here and there to fit this into my life and make the program work for me.
* Cardio 7 days a week with incremental time increases each week
* Cardio sessions on the treadmill, stair climber or walking
* Weight Lifting 4 Days per week
* NO REST DAYS – you do technically get 3 rest per week but they are considered active rest as you only do cardio on those days
* Plant Based Eating – soy, tofu, protein shakes, veggies, lentils, beans, quinoa, sweet potatoes, herbs, salt, pepper, garlic, lemon juice
* No Rice, No Corn, No Sugar
* Black Coffee with Cinnamon, Water, Coconut Water, Green Tea
* NO EATING OUT – Eat at home and cook all of your own
Click here to buy your copy for $49
In order to make the program BC friendly I made a few tweaks and still slayed.
* Black Coffee … well I still had my coffee every morning with almond milk
* I found a meal prep service I was able to order from and have my food delivered
* If you do eat out, go to a Mexican place where you can do beans and veggies!
* Beans, beans they’re good for your heart
* Any form of cardio worked for me spin class, elliptical, walking my dog, yoga, Pilates
How I made it work for me
Chronicles of an Electric Girl, who I was referred to by my Pilates instructor at Stretch ATL is owned and operated by fellow ATL lady bosses Oneka & Bridgette. These awesome Atlanta based ladies provide a Vegan meal prep service that provides me with delicious, ready to eat, vegan meals and salads and they are all alkaline to boot. For me this completely took all the guesswork out of meal prepping. Navigating my way into plant based eating while also tending to a vigorous workout schedule seemed very intimidating . I have no idea what to do with tofu and nutritional yeast let alone to how to make kale, lentils, tons veggies and beans taste anything short of plain. With a busy life and being the social butterfly that I am I did end up eating out at least 1-2 meals per week. I realize that everyone may not have the capability to take advantage of a meal service but for four weeks I found it incredibly helpful.
BC Friendly: Specific List of Protein Powder and Supplements
BC Friendly: I got all my supplements on Amazon. Check out my Amazon Affiliate links below to read more details about each supplement and/or to purchase if you would like to incorporate any of them into your daily regimen : “>Apple Cider Vinegar Tabs, “>Orgain Protein Powder, “>Amino Slim Vegan BCAA Powder, “>L-Carnitine, “>Alpha Lipoic Acid and “>Chlorella Manna.
My main observations
Overall the 4 week shred helped me get my MOJO back, and if you need your MOJO back it might be a good fit for you too. I feel strong and I dropped pounds and saw great results. Another bonus is because of the healthy, clean, unprocessed food choices my body’s digestion and elimination are functioning at their peak. The supplements helped tremendously in giving me a boost of energy during and after my workouts as well as helping my muscles recover so I could back to the gym and hit it hard the next day. I also noticed huge improvements in energy level and my mood.
I hope my insight and experience will encourage you to explore how plant based eating or even incorporating more plant based meals into your weekly menu may help you feel better and look better. As you know I have toyed with plant based eating over the years primarily to correct issues I was having around digestion, inflammation, poor muscle recovery and overall sluggishness. Personally the benefits of plant based eating are quite evident and I plan on continuing to eating VEGAN going forward.
Wish me luck and stay tuned for upcoming TRUTH BOMB SERIES launching next week.
Before and After Pictures
Starting Weight : 232 lbs
Ending Weight: 214 lbs
Total Loss: 18 lbs
WEEK 2 WEEK 4
Bust 44.5″ 41.5″
Waist 43″ 39.5″
Hips 51″ 50″
Neck 13.5″ 13″
Wrist 7″ 7″
Right Thigh 25.5″ 24″
Left Thigh 25″ 24″
Right Calf 17″ 16″
Left Calf 17″ 16″
Right Arm 14″ 14″
Left Arm 14.5″ 14.5″