Shred Successes, Slips & “Side Effects”

make-big-changes-in-small-stepsI am gearing up for my next 10-day Shred, which begins July 25th.  I am rather looking forward to it.  After my first one, I know I can do it … and better!

I had to pull back on my exercise to protect my shoulder from further and greater injury.  I had a couple slips in my eating and drinking.

I am human.  I am not going to beat myself up for what I didn’t do.

Rather, I am cheering myself for what I did do!  What I learned! 


My first Shred SUCCESSES:

I drank plenty of water.  I kept a constant eye on the amount of times I refilled my water bottle.  When I kayaked with my sister (3.5 m upstream, then 3.5 m back), I didn’t reward myself with an alcoholic beverage, just more water with lime!  I took fresh veggies and turkey breast to eat on my river trip.

I kept away from gluten.  We had bread in the fridge and there were times I really wanted some peanut butter toast.

I kept lots of fresh veggies on hand and we enjoyed them for every meal and most snacks.

I made my own protein powder from ingredients I stocked in our pantry:  powdered peanut butter, cacao powder, ground flaxseed.  I consistently made smoothies with those 3 protein sources, plus frozen fruits, water, almond milk and cinnamon.

When we went out to Buffalo Wild Wings to watch UFC, I drank water and Chris & I shared nachos with chicken!  We did not get flatbread pizza, fried pickles, fries or beer!

I tried a new recipe for Pumpkin Energy Bites, which turned out to be a perfect go-to when I wanted something sweet.

Of course, I took all of my daily Juice Plus+ capsules & chewables for energy, antioxidants, nutrients and to bridge any gaps between the fruits & veggies I was eating.

I posted on FB my food and physical activities.  It helped to keep me accountable, if only to myself.


Where I slipped:

I had a grapefruit shandy.  It’s just damn hot here and one of those days, I really needed a refreshing beer!

I ate 2 cookies at a Hallmark store that was celebrating the rollout of their Christmas ornaments.

I drank caffeinated coffee every morning.

Not taking any kind of measurements, even my weight to track a tangible result.

I ate one bag of 4 mini muffins (that we have in the pantry for overnites with our nieces).


So, what will I do differently this next Shred?

Weigh myself!!

I bought decaf coffee (so that I don’t have to give up my morning java).

I will not drink any grapefruit shandy that might still be in the fridge.  (It can be my post-Shred reward!)

On the days I don’t have TRX clients with whom I can workout, I will run or do a short at-home workout with my weights.  (I should start playing my PiYo DVDs to learn a new style of fitness to teach at my next gig!!)

I will go to the gym with Chris in the evenings and/or weekend to lift because I never seem to make it a regular part of my fitness routine and I know the benefit of heavier weights.

Stretching each morning to get my body limber and my energy flowing.


What will I keep the same:

Hydrate!  Hydrate! Hydrate!

Trying new recipes.

Keeping fruits and veggies at the ready (cleaned, cut up and ready for immediate eating).

Daily homemade smoothies.

An unexpected & pleasant “side-effect”:

I did find it easier to center myself and take time to think, really think, about goals and future projects.  I felt clear-headed.

I am dreaming & scheming!

With the world as my oyster…

A beautiful beach on Vieques, PR (April 2015)

A beautiful beach on Vieques, PR (April 2015)

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2 Responses to Shred Successes, Slips & “Side Effects”

  1. Sandra Rodriguez says:

    Great job documenting your journey. Wish I would have done that. Keep it up!

  2. I’ve got to say that I’m a huge fan of Juice Plus myself! During my first pregnancy I literally didn’t have one day of morning sickness.

    All of my friends had terrible morning sickness, but I didn’t have even one day. It was amazing! I completely attribute that success to taking Juice Plus!

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