Hi friends! Back to vlogging and back to feeling good! Finally on some sort of routine believe it or not I LOVE a good routine but I also have loved being free and just listening to my body so the rest was much needed! If you are following my youtube channel then you know I started a 4 week series to just get back on, lean out a little bit, and get focused! Since I don't do anything in order this is EPISODE 2 haha but check out EPISODE 1 HERE: https://youtu.be/p92O4tK44Lc I will share pics of that soon!
WATCH EPISODE 2 HERE:
https://youtu.be/QS4hH0N2Lq4
So as you know I have been cleaning up my diet and I FINALLY went to
see a physical therapist about my leg which turned out to be more about
my whole freaking body out of whack...whatever he did completely brought
me back to life so I have been FINALLY able to do cardio consistently
for the past week and half! With that brings a happier more energetic me
I even find myself making sure to take my vitamins and get more sleep! I am still taking the M-Factor Goddess by 1stphorm going 2 years strong & It has changed my hairs life as well as my nails and skin! Mixed with the Full-Mega fish oil! You can find them both HERE:
So last week I started taking the 1stPhorm Royal XX1 Queen & I have been sharing it on Youtube as far as my experience etc. I just wanted to go in to a little but but it has only been 2 weeks so we shall see!
I start by taking the actual fat burner with breakfast actually right after I eat breakfast I did try to take the T-21 with it but I found I was a little too sensitive so I now take 1 T-21 at lunch! The T-21 is there to help boost your metabolic rate thus burning more fat while dong your daily things! I find I am ULTRA focused and if I don't bring my meals I literally will forget to eat...a GOOD and BAD thing...so make sure you are on top of your diet. Remember this isn't a magic pill or a reason to NOT EAT... when I am muscular I look lean and when I have muscle I burn more fat but the only way to do that is to make sure I am getting a balanced diet to feed that muscle!
I also take the C-21 about 45 minutes before med. This is going to help with your cortisol levels and help with a full night sleep of recovery. We often forget that SLEEP is literally a crucial part of losing fat and getting fit.
DIET, WORKOUT, SLEEP, SUPPLEMENTATION PERIOD!
My sleep has been intense haha but what I do notice is I don't wake up randomly in the night I SLEEP ALL NIGHT it is amazing and I have to say my recovery has been on another level so I think so far I am really liking what is happening...I have also noticed my mood shift ad that has a lot to do with the eating sleeping and taking my vitamins...
Oh and my workouts! My workouts are intense and I am getting through them like they are nothing! Well maybe not nothing but I am definitely feeling strong!
Here is a quick clip from my INSTAGRAM @SHANAEMILY_
80lbs may not seem like a lot but after a full shoulder and back workout 4 sets of 80lbs IS A LOT! and I haven't done that since I competed!
So things are good, my leg is feeling much better, I am getting sleep, & new opportunities keep coming and I know it is all the work I have been putting in day in and day out. My transphormation team inspires me every day and just when I want to quit I see a post that reminds me I am helping so many and that makes me happy.
oh and I am in love with this lippie from Lipsense it is the first nude one I have tried called First love Email me if you guys are interested I have a few I ordered! They are all out of stock so annoying! colorblindblog@gmail.com
AND the hubby and I found the most comfortable mattress FINALLY! Will share more! but we got it at SEARS inside The Boulevard the team there made us feel like family and I can not wait till we get our new mattress!!!
Till next time!
xoxo,
ShanaEmily
If you are reading this post then head on over to my private facebook and JOIN our private facebook group first HERE: https://www.facebook.com/groups/ShanaEmily/
NEXT Head on over to the Transphormation challenge and sign up there too! It is FREE to join the challenge!HERE: https://1stphorm.com/a/transphormation?a_aid=shanaemily
Hi friends! In case you missed it a new video went up on my Health, fitness, & beauty channel! I was so excited to see that so many of you appreciated my review of +1st Phorm BCAA's & what they actually do! Sometimes I think we get all caught up on the lingo or just plain copy people we see in social media not really knowing why we use certain products etc! So for the first 5 minutes of the video I go into WHAT are BCAA's & why we use them! I also go into why 1stphorm is one of the purest forms and elimates all the fillers and added sugars that a lot of these companies include!
VISITwww.1stphorm.com/ShanaEmily to get your hands on it! Lemonade is by fat my favorite as well as fruit punch! FREE shipping through my link as well as 110% guarantee money back email me if you would like to try a sample if I have any!! colorblindblog@gmail.com
You can watch the video HERE: https://youtu.be/cJD-CPBTOww
Also sharing one of my favorite meals haha yep a piece of grilled chicken usually marinated in the Soy Vay teryaki, a slice of Daiya cheese and small corn tortillas topped with pico! LOVE!
My dinner go to lately has been a GIGANTIC salad with grilled chicken. The reason for this is because I LOVE CARBS & I usually like to eat them up during the day! ESPECIALLY before my workouts & my phorumula 1 & ignition right after my workouts and those have carbs!
This salad has some green olives, artichokes, hearts of palm SOO GOOD!
My workouts are getting stronger and I am starting to see my body lean out just a little bit... haha but THANKFULLY my booty gainz are still there...haha I have never been so proud to have a big butt!!
Usually on hamstring and glute days I will actually start with the hamstring curl...my hamstrings are sooo strong now ridiculous!
If you watch the vid you will see I did a drop set and mini lifts that basically had me fall out!
I also did a leg press again focusing on the glutes, tons of lunges & Much more you can see the full workout in my video!
Lastly I attempted one of +Emily Frisella TV recipes & while I didn't have all of the ingredients the beauty of her recipes are that they are SIMPLE! & if you have tried 1stphorm Level 1 chocolate peanuyt butter cup you will know it is the best baking protein EVER...This turned out delicious!
This Milk coconut milk is actually amazing!!
Mix up the dry and wet ingredients, SO SIMPLE!
I didn't use applesauce since I didn't have any but I had some Daiya yogurt on hand!!!
Microwave for like 1 minute I think or 2 and VOILA!!
CHOCOLATE PROTEIN LAVA CAKE!
Hope you enjoy! See you in my next post or video!!
xoxo
It is time to get started!! TODAY marks the first day of our challenge our Transphormation Challenge.
Now first things first IT IS NOT too late to join! If you are reading this post then head on over to my private facebook and JOIN our private facebook group first HERE: https://www.facebook.com/groups/ShanaEmily/
NEXT Head on over to the Transphormation challenge and sign up there too! It is FREE to join the challenge!HERE: https://1stphorm.com/a/transphormation?a_aid=shanaemily
Ok now that that is out of the way I wanted to share my journey with you guys as I always do! It really helps me to stay on track and get motivated and that is what this is all about. Finding what makes you and takes you to that place every day and every week! I will be sharing personal meal prep, daily workouts & more in the private facebook and really try to help personalize it for you guys. there is a reason why the #TeamLetEmHaveIt TEAM has made such an incredible transformation If you haven't seen the video here it is! https://youtu.be/Fa-dxhoRCYc
SO What do I do to get started? I shared this in my Private Facebook group but wanted to also share it here! this is not everything but it is a start!
HERE is what I did to start:
1. Meal prepped enough meals so that I could have my lunch and snack prepared to take with me to work.
1/3 cup Israeli Couscous and veggies Black Bean Burger,
1/3 cup Quinoa and kale 4 oz grilled chicken
4 oz grilled chicken and 1 cup broccoli
sweet potatoe slices with olive oil turkey burger 1 cup broccoli!
2. WATER WATER WATER. To start anything even to get my mind right I start drinking water as much as I can.
3. Schedule my time to workout. I LOVE to lift weights so for me that is what gets me excited so I start with a body part I love working. tonight I am going to work shoulders, biceps and trap followed by some ab work! and 20 min of cardio ANY MACHINE or movement. I perform this weekend so I will be dancing Thursday and Friday!
4. I start planning in my planner I just like to write things down goals ideas it also helps me to see ok Monday I will work arms tuesday back etc etc. If you guys want some help with a workout split leave a comment below and I can help!
5. The first week of deciding to get your ish together allow yourself to fail...and when I say fail I mean if you miss your meal your vitamins your protein your workout it is ok just set your goals for the next day or next few hours... DO NOT look at a scale ladies...I know it is easier said then done. Did you know when you compete you have to give your weight to your coach each week did you know that your actual weight MEANS NOTHING. NOTHING.. So lets really focus on getting strong, toned, and feeling good this week is about getting started each day you progressively start to get better and make better choicees.
6. START to tell your friends and family you are about to #LETEMHAVEIT Announce it I swear it makes a difference... this week I will allow myself a meal this weekend to be whatever the heck I want It will have my brain really focused on 100% monday through friday . This is my tactic it doesn't always work for everyone! Who knows they just might want to start their own Transphormation! hint hint...that is my aunt below!! SHE IS JOINING US THIS YEAR!!!!!!!!!!!
7. VITAMINS. I take my Mfactor Goddess LINK HERE 3 times a day and Full mega LINK HERE twice a day. Use my link get free shipping and start to get on this pattern of taking vitamins It is better then any cup of coffee I promise you will feel so much better and you will actually accelerate your fat loss!
8. DO THIS for YOU! We will make this choice together each day!
9. Take the damn picture and upload it to the 1stphorm site and move on! You can take it in your sweat pants just take it so you can see your body and the actual transphormation!
So I get a lot of emails asking about different exercises and I don't think I do a good enough job of sharing all that I do!! DID you know I film almost EVERY SINGLE workout I do? From training for a bikini competition, training for a photoshoot, to training for life and building muscle..I have a video on it! So I thought I would share them on the blog every time I do it! SO...here is what I think is a great go to back, core, & delt workout everyone can do!
In between reps I will add in a tricep, bicep, or ab movement! This will help with strength, get those back muscles we all desire and help with leaning out the core! PLEASE keep reading as I will go into what I feel is the most important and that is POST WORKOUT!! what you eat what you do is so important will help get you those results!
I started off with the back row using the closed grip focusing on the lower back! 4 sets of 20. I will typically set the weight at 70lbs but start at 30 or 40 and work up to this...
I will then go into Tricep dips 30 reps! The further your legs are out in front of you the harder it will be!
Move into Rear delts, pull towards your ears so you can feel it in your rear delts! 4 sets of 20!
Go right into a plyo. this one is great and will get your heart rate up fast! Keep that butt down and bakc down! go for 1 minute!
Next set is bicep curls with the cable! These are great! Really squeeze that bicep and work yourself up with weight! 4 sets of 20
These are one of my favorite exercises! My lats are always sore afterwards! Keeping your arms as straight as possible and pull down! 4 sets of 20!
Then off to these things that always kill me! haha they seem easy but man! 30 reps and your abs will be screaming at you! BUT this is such a great strength builder...so go at your own pace...stop if you need to...and try to keep your back glued to that chair!
Next set up plyos jump squats you will see in the video I did a variation since well my leg is a disaster no jumping for me! get low and get that heart rate up!
YOU are done! That is a workout that Stacey loves to have us do..and heck she is an IFFBB Bikini pro...funny how we think things need to be so complicated ....there is no secret....just do the work...and be consistent...now on to what I feel is the most important part of your training....
Now assuming you have been eating clean all day and took your vitamins!
DID you know that a multi vitamin can actually boost your weight loss? I use the MFactor Goddess by +1st Phorm Hands down the best mulit I have used plus it gives me that extra boost of energy and DOES not make me sick!
You can find it HERE. This link will also give you free shipping on all of the supplements and apparel when you use it.
I take these 3 times a day meal 1, meal 3, meal 5!
Ugh I WISH someone would have told me to take these 10 years ago! and that is why you always hear me talking about...ALWAYS... you can easily google omega fatty acid and see what the benefits are...I am here to tell you YOU SHOULD be taking this daily...no excuses...and if you want to get that boost to lose some weight...well you should be taking this... I mean I don't need to lower my blood sugar I don't think but if you do...Full Mega will help do this. These are capsules and one thing I LOVE is that I don't smell fish and I don't have an after taste like most of these do. They are easy to take and I notice a difference in my body, my hair, my nails...my skin...in conjunction with lots of water! I take 2 of these daily! if you follow My fitness pal you will see I take it with breakfast and dinner!
You want to find a fish oil from a company you trust is using the best quality ingredients...You can find the FULL MEGA HERE
Now this is not a must or even a need post workout or pre workout but when I am wanting to boost my energy and really get my fat burning up I take 1 capsule of the Bliss a day. I can see a visible difference in my stomach and my arms when I take this not to mention my energy is through the roof and I can get my night time workout in without struggling for energy! I take it with my lunch! EMAIL ME if you have more questions on any of these I am here to help!
My personal favorites are CTC Loop de fruit and now Root beer float!
haha this picture should say everything! Now When I was on prep My coach took this out of my diet about 6 weeks out just FYI but to build this booty and get my shoulders and back to grow THIS my friends is the not so secret to my supplement stack and POST WORKOUT! I will use this as a shake with a little ice and ignition
What you do when you get done killing yourself in the gym will either help you or hinder your progress!!! Taking PHORMULA 1 and IGNITION together immediately after your workout is what is going to help build those muscles while helping in recovery as well. THIS is the best protein out there....and in my opinion the best flavors. They don't mix it with a bunch of nonsense and carbs and sugar...it is 100% LACTOSE FREE in which case for me it does not make me feel sick or bloated...and more importantly I SEE the difference it has made...and if you guys have watched my journey just look at my booty before I started? haha
PLEASE email me if you have questions about this as well. Colorblindblog@gmail.com I can go on and on but bottom line stop wasting your money and time and give your body the best while you are giving your best...I know howmuch work it takes to buld muscle lose weight and have a life somewhere in between there...STOP wasting time thinking you can get around the basics.
DID you know that the 1stphorm Transphormation Challenge is FREE? I mean you don't have to enter the contest crap just get the FREE meal plans and workouts on the site to start! Check out this post for more information on this or email me!
I also share my COSTCO grocery trip and my go to dinner CHICKEN STIR FRY!
My dinner after a workout liked this will usually consist of 4 oz veggies, 4 oz chicken or protein, & 1/4 cup rice or 3 oz sweet potato or small red potatoes or even 2 small corn tortillas!
Let me know if this helped or if there is soemthing in particular you want me to go over in my next #Transphormation POST! I am back on my transphormation with you guys!
FOLLOW me on INSTAGRAM for more progress pics etc!
@ShanaEmily_
JOIN MY FACEBOOK FITNESS GROUPSo whether you have entered YET or not join my group on Facebook so we can all do this together! I thought this would be a great way to connect us all as well! I love just sharing in a more personal setting and together we CAN KICK BUTT!!! Here is the link to join: https://www.facebook.com/groups/ShanaEmily/
Follow meonInstagram @ShanaEmily_,FacebookShanaEmily, &Youtube ShanaEmily, SnapChat @ShanaemilySnaps I will be vlogging daily and taking you on my personal transphormation this year! DO IT! DO IT DO IT!!!!!!!
WATCH THE FULL VLOG on youtube BELOW!
Make sure to SUBCRIBE for more workouts meal preps!! xoxo
