Tag Archives: September Shape up

September Shape Up: Blake’s Week 2 in Review

Hey gang.  I hope your week is off to an excellent start.  Blake, my fit friend from binanutshell.com has officially completed Week 2 of my September Shape up plan.  Are you trying the plan for yourself?  Do it!

If you were around last week, you’ll remember that Blake got off to an amazing start losing over 2 pounds in Week 1 – woo hoo!  During Week 2, however, she’s experienced some setbacks.  BUT we are all about showing our GRIT – passion and perseverance for long-term goals.  Even though Blake had a “less than stellar” Week 2, we KNOW that she will keep on truckin’ and be successful in the end!  Here’s her update.  Wish her luck, strong to the finish! 🙂

GRIT

Blake’s Week 2 in Review

Overall, I am saddened by my progress in week 2. I was really excited to keep up with Brit’s Shape Up September, but I wasn’t able to due to health reasons.  I am just going to be upfront and say that even knowing that there are 2 weeks left in the month, week 2 was definitely the most difficult. Early in the week, I was plagued with a summer cold that left me lethargic, sneezy and coughing – which of course resulted in my not working out.

Also, I have an inordinate amount going on in my personal life – some really great things that I am not quite yet ready to share on the blog, but stay tuned for a personal life update soon!

Here is how last week panned out:

Diet

I managed to get two nights with smoothies in, one night without dinner at all, one business dinner, and two dinners out with friends. Unfortunately, most of those events were planned way before Shape Up September, so I worked around the dinners out by eating really healthy breakfasts and having a smoothie for lunch! Smoothies for the win!

Exercise

  • Monday: Brit’s GRIT Ultimate Body Burn workout video – seriously folks, if you don’t own this video, you should.  Buy it on Amazon!
  • Tuesday: Brit’s 10 minute HIIT circuit – I had a super late meeting and didn’t get home until almost 10 and was starting not to feel well
  • Wednesday: Skinnygirl Yoga at home (note to self: downward dog does not feel good with congestion)
  • Thursday – Sunday: Sick, sick, sick

Hydration

Still focusing on having a full glass of water on my desk at all times. Hooray for this. Also, I think the water was really helpful from keeping me on the healthier side of sick… since the hubs was knocked out for twice as long as I was.

Week 3 Focus

This week’s focus is definitely going to be CARDIO! I am excited to get back to working out now that I don’t feel like walking up the three flights of stairs to my bedroom is going to make me winded.

Here’s a quick cardio workout I recommend for Blake in case she is pressed for time time next week – cardio is KING (wink,wink) xoxo, Brit

15-min-cardio-fix2

September Shape Up: Take the Challenge with Blake!

September Shape Up

Happy September everyone!  Less than 20 days of Summer left (bittersweet).  On a positive note, I’m welcoming Fall with a September Shape Up Challenge!  My friend, Blake (pictured below) has decided to lead the charge by taking the challenge publicly on GRIT by Brit.  Each week, she will share her progress with us, the good days, the bad days and everything in-between.  Blake and I went to Cornell together and now live in Dallas, TX.  Like me, she’s also has a long weight-management journey.  She describes her weight loss history as “one giant yo-yo.”  She’s weighed as much at 200 pounds and as little as 135 – currently she’s somewhere in the middle.  Hopefully, the September Shape Up Challenge will help her (and you) establish consistent, healthy habits that are sustainable and effective for a maintaining your target weight.

In terms of exercise, Blake usually tries work out at least 3 -5 days a week usually in the form of 2-3 Flywheel classes.  Over the next month, she’s hoping to supplement with some weights/cross-training. Of course I’ve got a few resistance/weight training workouts in mind 🙂

Blake after completing a Half Marathon in Dallas last month

Blake after completing a Half Marathon in Dallas last month

Here are the details for the September Shape Up Plan:

  • Consume no more than 1,400 calories per day.  When trying to drop a few pounds, you MUST burn more calories than you consume.  Don’t let all of your hard work in the gym go to waste by overeating.  I suggest using  My Fitness Pal calorie counter app to track your food consumption.
  • Substitute a smoothie for dinner on days with lower intensity workouts.  This will help ensure that you are managing your calorie intake.  For smoothie ideas, try one of these LO sugar HI Protein recipes or one of my favorite Dr.OZ Smoothies.
  • Stay hydrated throughout the challenge.  With all of the exercise, you must drink plenty of water.  I recommend at least 2 liters per day.
  • Strength/resistance training must be done at least 2X per week.  Here are some strength training routines that you can pick and choose from.  Just select 1 on your strength training days – all you need are 2 medium/heavy dumbbells: Super Sweaty Dumbbell Circuit ; 10 Minute HIIT Workout ; Gritty HIIT Circuit ; Amazing ArmsBye Bye Jiggly Thighs, Tummy, Thighs & Booty Oh My! ;  Fab Arms & Core ; Flex & Pump ; Dumbbell Mash Up ; Farewell Flabby Arms (FYI – there are several other weight routines to choose from under the “Workouts” section of my blog menu)
  • 1 hour cardio 4X per week.  Really push yourself during these calorie blasting sweat sessions.  I recommend Spinning, Kickboxing, Running/ Jogging or intensity intervals on the Elliptical.
  • Introduce power yoga in to your fitness regimen.  Power yoga is a great way to both stretch and strength train.  Since Blake doesn’t usually do yoga, it will also be a good way to “shock” her body and add some muscle confusion.  Also, it will help stretch sore muscles after strength training.  If you live in Dallas, I recommend Karmany Yoga with Amy or American Power Yoga with Julie or Sage.  If you live in NYC, I recommend Yoga to the People Midtown on 38th Street – Hot Vinyasa.

Hopefully Blake’s journey inspires yours.  Be sure to check back next week to see her progress update and photos!  You can also follow Blake’s journey on her blog www.binanutshell.com or on Twitter @blakesachs.  Wish her luck – GO BLAKE!