11 DAYS TO “GET CAKED”

11 DAYS TO “GET CAKED” March 25, 2018Leave a comment

Mind.BOOTY.Soul

 

 

So that beach/pool/music festival vacation is fast approaching, but thanks to life, your master “get right” plan hasn’t quite kicked off yet.
Four months has turned into less than two weeks… and those high cut one pieces, see thru tings and the shortest short-shorts are staring at you from the closest like …. “GIRL! GURRRLL?!?!”
(Ok, this might just be my current situation.)

So what’s the plan then?!?
Good news: it’s not too late.
A lot can happen in less than 2 weeks.

I won’t lie. This is gonna take some dedication.
It’s time to get real. Boss up on your life and get disciplined for the next 11 days.
Keep your goal in mind.
Keep it simple.
And put in the work.

We want to live our best lives!
Not two years from now. Not on our next vacation. This one. This one right here.
Let’s do this.

Below you’ll find a daily schedule /guide that you’ll want to stick to for every single day of the next 11 days, (or however far out your big trip/event is planned.) This is meant to be specific and simple, no frills.

But stick with it and you’ll look and feel lighter and healthier by the end of it.

Although it’s a totally healthy and fine way to structure yours days in regards to working out and eating, it may not be something you’d want to stick to for longer than 2-4 weeks at a time.
Remember, just set yourself up to move through this, one day at a time.
And rather than thinking of this as something you “have” to do, full of restrictions and negativity; think of it as something you’re excited to do, because you’re going to get to re-set your body to a healthier, more natural and “clutter-free” state. Plus, you get to see what your body is really capable of!

 

So change your mindset on the whole process, and have fun with this!

You have a goal. And this is the path to get there. You just have to execute it.
This isn’t your normal. This is you on a plan. This is you disciplined.
This is you knowing that this last little push will be worth it!

Here we go!

 

11 DAY “GET CAKED” PLAN:

MORNING ‘WAKE-UP’ WORKOUT:
10-20 min run in the morning
*If possible, first thing in the morning. This can literally be 15 min before the rest of your household gets up. Or if on a tight work schedule, just get disciplined and wake your cakes up 20 min earlier to get this in. We’re talking “sleep in your running clothes with your sneakers beside your bed” kind of discipline. Don’t worry about coffee yet. Don’t worry about getting to a gym. Just wake up and go. And if wether doesn’t permit you to run outside, find a small space and do this:

HIIT “Cake For Breakfast” Workout:
10 burpees
20 sec mountain climbers
20 sec forearm alternating planks (start in a side plank on one side, and then keep switching sides for the time.)
10 back extensions
Rest 30 sec
Repeat for as many rounds as you can in 15 min *feel free to increase time if desired

POST-MORNING ‘WAKE-UP’ WORKOUT COFFEE
*I drink a form of “Bulletproof Coffee,” using organic, fair-trade, high quality coffee with coconut oil.
The added good fats from the coconut oil helps fuel your fat burning processes. And it doesn’t cause the coffee-crash that most coffee will. Plus, you get to enjoy a latté like drink, without all the added sugars and creamers.

Find MARLEY COFFEE ‘Lively Up’ here!

*If you/re not a coffee drinker, no worries. Try this with your favorite tea. But if neither are your jam, all good. Just hydrate post workout, and go about your day.

 

 

12-1pm SHAKE or MEAL
Shake or veggie/greens Lunch
*I make the protein shake shown below. If the coconut oil of the bulletproof coffee is the only added good fats I’ve had that day, then I like adding an avocado to this shake. Otherwise I keep it simple, and even take out the banana to keep it even more simple.
You can choose to have your one greens and veggie meal here, or after your second workout of the day for “dinner.” It doesn’t matter when you eat, but just choose between the shake or salad/veggie meal for one of your meals per day.
And because we want to really cut out all sugars in this 11 days, be aware of the kinds of dressings/sauces you’re using. TIP: Don’t use any sauces or dressings that have more than 4g of sugar per serving, and don’t use more than one serving per sitting.

Daily Protein Shake (2x/day)

 2 Scoops VeganSmart® Protein Powder

(or protein powder of your choice)

1/2 banana

1/2 avocado

1tsp chia seeds

8oz water 

 

 

~45 min HOME WORKOUT
*You can alternate between the three workouts given below.
Or you can do the same one for all 11 days. Whatever you do, just don’t skip this. This has to be a daily thing. Just like your morning run/workout.
Be prepared to go through a lot of sports bras and leggings!

WORKOUT A

WORKOUT B

WORKOUT C

*These workouts were some of the first posted to the BAKESHOP® YouTube channel! (Don’t mind the “at-home” quality of the vidoes… the fact that my head is out of frame in one of them… No big deal! haha!) Regardless, they’re incredibly effective, and some of my favorites! They can easily be done in a small space at home, and all you need is a band, a medium to heavy dumbbell, and a medium kettlebell. *The kettlebell is optional. You can use a heavy dumbbell in place of it.

And if you’re looking for the right band, you can purchase your

BAKESHOP® CAKEBAKER Booty Band here! This one was specifically designed to work for both medium to heavy resistances.

 

 

 

 

POST-WORKOUT PROTEIN SHAKE
(or your one greens and veggie meal for the day)
*Remember, keep it simple. If you’ve already had the “fun” shake, then just protein powder and water is all you’ll need here.

7-8pm SHAKE or MEAL
Dinner- veggie -greens *or shake if already eaten

*Consider vegan for this time! Try not to eat too late in the evening.
You want to give your body a good 12-14 hour break before you eat again to re-set hormonally, and to tap into the fat burning processes at the cellular level.

The rest of the night:Tea … lots of Tea!

*Try this turmeric blend from Organifi®.

This has helped my late-night sweets cravings, which are a major waistline killer !

 

 

 

 

SLEEP 💤
7-8hrs
*This is so important! All of the results of the work we do towards our health and fitness goals during the day, takes effect while we sleep!
Not getting proper sleep will increase your cortisol levels, in effect preventing fat-loss! This is no good.
So make sure to get your beauty rest!

EXTRA KEYS INGREDIENTS
H20
Hydrate!!!! It’s helpful to drinkwater (PH balanced if possible)

throughout the day.

This will help the fat oxidation process at the

cellular level, speeding up your over-all fat loss.

Goal: 8-8oz glasses per day

 

Multi-Vitamin
It’s easy on such a disciplined and simple diet to end up not getting enough nutrients. Taking a one-a-day multivitamin during this time will help insure you’re still getting all of your nutrients!

 

…and an extra little boost!

I put together this natural fat-burning concoction a couple years ago, and it’s been a game-changer for me when I’m wanting to trim down a little extra during short spurts like this.

It’s fine to continue use for as long as you’d like, but I find that just using it during a specific goal-oriented time as this helps keep me on track with everything else.

The combination of the A-L-Carnitine and AlphaLipoic Acid and the Green Tea Fat Metabolizer taken about 10minutes before eating, helps increase your metabolism, burning fat at a higher rate throughout the day!

*Plus, making yourself take these with a glass of water before eating helps get you to your daily water intake goals!

 

You now have all the tools you need to make that one last big push for that snatched waist and poppin’ cakes before you head out to all the fun and adventures ahead! Go on and live your best life! Take all the pics! This work you’re about to put in will leave you feeling accomplished, healthy, and all kinds of glowing!

And be sure to share with the BAKESHOP® all of your post ‘GET CAKED’ vacation photos! We’re in this together! You might be just the inspiration that the next woman needs!

Use the #GetCAKED hashtag and post to social media. And be sure to tag us as well!  @KatieCakesBakeShop  

#HAPPYBAKING !!!

xo KatieCAKES

 

 

*Always consult a physician before starting an exercise and or nutrition program. The BAKESHOP® and any associated persons are not responsible for any injuries and or illness resulting from the participation in this program. You are agreeing that you are participating at your own risk, and all results are relative to the unique participant.

 

 

 

 

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