My 80 day obsession journey (1/17/18-4/17/18)

What is 80 day obsession?

  • A total body transformation at-home workout & nutrition program that consists of 80 days of completely unique workouts focused on core and glutes (problem-areas for most women) created by Autumn Calabrese (creator of Country Heat, 21 Day Fix, 21 Day Fix Extreme, Hammer & Chisel)
    • 6 target areas: legs, booty, total body core, cardio core, AAA (arms, abs, a**), cardio flow
    • Modifier moves are always available for every workout at a lower intensity 
    • 3 Phases to switch up the moves/reps to avoid plateauing
  • All workouts were filmed LIVE which means not one workout is completely the same and when Autumn or the cast struggle, you get to experience it with them, so it's basically like Autumn is your own personal trainer and you get to work out with her in real-time
  • Equipment needed: resistance loops (light, medium heavy), strength sliders, weights (light, medium, heavy), exercise mat
  • Focus on Timed-Nutrition Eating Plan (eating every 2-3 hours) using portion-control containers with sample meal plans that tell you the exact portions of macros you should be eating at every meal, which takes the guess work out of it
    • Eat at the right times to burn fat, build muscle, and increase your energy
    • Pre- and post-workout meal plans to maximize how your body absorbs certain nutrients needed to repair muscles
    • Built-in Refeed Days in Phase 2 so you can work harder
    • (Optional) Deplete Days during Peak Week (last week) to maximize results
  • Who is this program for? Everyone except pregnant women but more geared towards intermediate to advance exercisers who are willing to commit to a 3-month program of fitness and structured nutrition to become the best and healthiest versions of themselves
    • For those who aren't ready, there is a program called A Little Obsessed (5-day program, 30 min/day workouts, can be repeated for multiple rounds) to help you work up to this full 80DO program
  • What else? 
    • You will get access to Fixate Cooking Show with 100+ recipes (& grocery lists) including specific ones geared towards 80DO
    • Behind-the-scenes Weekly Obsession Videos with Autumn and the cast who will share their experiences every week
    • You get access to an exclusive accountability group with me as your coach to help you along the way.
      • Click below if you're interested in learning more! :)

80DO Before - Month 1.jpg

Pre-80 Day Obsession Measurements

Chest: 33"
Right arm: 10"
Left arm: 9.5"
Waist: 33.5"
Hips: 36.5"
Right thigh: 21"
Left thigh: 21"
Total inches: 164.5"
Weight: 132lbs


Week 1 (1.17.18-1.23.18)

OVERALL THOUGHTS:

  • Frankly, I was really nervous to start this program, especially with the timed-nutrition plan. But if you know my story, I started my health & fitness journey after gaining 30 lbs of stress weight in 1.5 years during medical school, when I had stopped taking care of myself. I was introduced to 21 Day Fix by Autumn Calabrese by someone from high school in early Jan 2016,  and I joined an accountability, which became my support group and where I connected with like-minded women who are now my good friends. I successfully lost all 30 lbs the healthy way (working out 30 min/day right at home and not starving myself) in 4.5 months! So when I heard about this new program that Autumn created, I knew I had to try it.
  • I am super excited to start this program, and since I've always wanted abs but could never quite get rid of my stomach fat/rolls no matter how skinny I have been in the past, I'm hopeful this will help me achieve goals. And if not, in the very least, help me eventually get there. Autumn always says, "Abs are made in the kitchen," which I know is definitely true, so I figured it would be fun to try out an easy-to-follow, focused nutrition plan like in this program, and see what happens.
  • A few times, I did feel hungry but it happened to be right around the 2-3 hour mark when I was scheduled to eat again, so it worked out pretty well!

Workouts: 2x15

  • Day 1 Total Body Core (1 hr)
    • Wasn't bad - it is an hour long, which I dreaded, because I'm so used to doing 30 min/day workouts, but I got through it just fine
    • It really isn't bad, because when you're using weights and doing 15 reps each move with breaks in between to set up for the next move, it makes the time go by faster
  • Day 2 Booty (1 hr)
    • I really enjoyed this workout! Lower body days are usually my favorite
  • Day 3 Cardio Core (40 min)
    • I HATE cardio but somehow Autumn made this tolerable
  • Day 4 AAA (49 min)
    • Oy. That's all I'll say.
    • I had to take breaks halfway through and even did some modifier moves
  • Day 5 Legs (46 min)
    • KILLER workout
    • My legs are still sore going into week 2 and my hamstrings are so tight no matter how much I stretch them
  • Day 6 Cardio Flow (31 min)
    • Basically 10 moves that you add on 1 at a time and you go through all the moves and repeat all 10 x 2
    • I almost died in the last 2 rounds but I made it!
    • At the end of this workout, you get to see a recap of how the week went with Autumn & the cast, which was fun to watch
  • Day 7 Roll & Release (19 min)
    • Gotta love that rest day which is totally necessary, because your muscles will be sore!
  • Loved the shorter workouts later on in the week and variation of workout lengths

MEALS:

  • I was really nervous and didn't know how the timed-nutrition plan would go mainly because my days are very busy rotation as Float Resident on acute inpatient rehab right now, so depending on sick my patients are, how many admissions we get, when rounds start, what lectures are happening, etc., I may or may not get to take breaks to eat every 2-3 hours
    • I set alarms on my phone 2-3 hours apart, to help me remember to eat, and for the most part, I was able to take some short breaks to eat my meals
    • Some meals were stretched out to make 4 or 5 hours but that was only 2-3 specific meals where I remember that happening
  • It took some getting used to, but meal planning was KEY. I like to make my meals 3-4 days ahead of time and not a week out like some people do, because 1) It's too much work 2) I don't like to leave food sitting in the fridge for too long.
  • Having my Instant Pot was a saving grace for meal prepping during the 1st week
    • With it, I can cook sweet potatoes in 10 minutes, perfect hard-boiled eggs in 8 minutes, and quinoa in 12 minutes, which saves so much time!
  • Break-down of containers:
    • For protein (red container), I ordered a rotisserie chicken from FoodKick delivery service, salmon from Trader Joe's, hard-boiled eggs, and my superfood shake, Shakeology
    • For veggies (green container), I had asparagus, arugula, and spinach (my favorite!)
    • For fruits (purple container), I had blood oranges, bananas, apples
    • For carbs (yellow container), I had quinoa, sweet potatoes, oatmeal
    • For healthy fats (blue container), avocados, this amazing truffle gouda cheese from FoodKick, almonds 
    • For seeds/dressings (orange container), olives, pumpkin or sunflower seeds (<-- to be perfectly honest, I tended to skip this)
    • For oils (1 tsp), coconut oil or EVOO
    • For free items, hot sauce makes everything better ;)
  • Pre-workout meals usually consisted of Shakeology (if I was running short on time and couldn't wait 60-90 minutes to eat and then workout) or scrambled eggs with arugula and oatmeal (if I had more time)
  • Post-workout:
      • Recover post-workout supplement immediately afterwards with a piece of fruit (blood orange or half a banana)
      • Meal: rotisserie chicken portioned out, quinoa, and spinach with hot sauce

Mood:

  • I was definitely more tired (but it could be my lack of sleep on this rotation) for the 1st 3 days but on day 6-7, I felt super energized! I think it may be the effects of proper, healthy nutrition kicking in
  • Sleep - range of 4-6 hours/night (I know, I have terrible sleep hygiene)

Slip-ups:

  • I actually missed my workout on Day 5, so I had to double my workout on Day 6 with cardio flow, which I regretted immediately -> seriously never missing a workout in this program ever again even if I have to wake up earlier and miss out on an hour of sleep, because that was brutal
  • I did go out to eat 2x this past week, which I was nervous about
    • 1 meal was perfectly planned out at a Thai restaurant 
      • Ordered sauteed veggies with mock duck and salad for appetizers so I was able to get my red, green, and yellow containers along with oils in pretty well
    • 2nd meal was bad...I went to an Italian place and had lobster ravioli (oops), calamari, and a small cannoli 
      • I really can't justify eating that meal so I'm not even going to try, but I will say I stuck with my meal plan the rest of the day! 
  • I did have a few pieces of chocolates here and there ... 

ADVICE to myself going into week 2:

  • Usually urges/cravings start to kick in around day 7-14, so I need to mentally prepare myself for that, although I have been on this health & fitness journey for almost 2 years now (with breaks here and there), so it shouldn't be too difficult
    • Having Shakeology every day definitely keeps my cravings away
  • Keep setting alarms for meal times, which I found super helpful
  • Work on going to bed before 11PM ideally (this program is designed for us to only be up for 16 hours and to go to bed at 10PM...as a resident physician who has 24-hour calls, that's basically impossible, but I'll try my best)
    • Get at least 6 hours of sleep - ideally 8 hours (but who am I kidding?)
  • Follow the nutrition plan to a tee and plan ahead if going out to eat (look at the menu beforehand)

Week 2 (1.24.18-1.30.18)

OVERALL THOUGHTS:

  • Timed-Nutrition has definitely gotten easier with each day, and even though meal prepping has been pretty easy so far, I find myself eating the same kinds of things with each meal (basically same as last week), which I know will get boring really quickly. So I'll have to look into more exciting recipes to cook for the weeks to come, because it is only Week 2!
  • I'm not seeing much in terms of physical changes but I am feeling more energy overall. It is probably a combination of eating healthy and more often throughout the day (so I'm not hangry), and also, forcing myself to stick with the exercise routine, which I did a lot better with this week!
  • Surprisingly didn't really have too many cravings except for some salty cravings around Day 9-10

Workouts: 3x10

  • Day 8 Total Body Core (1 hr)
    • This one may be long, but I think it is do-able and goes by relatively quickly. This week was somewhat more difficult to get through even though there were fewer reps (only 10 for each move) but there were 3 sets total, so by the 3rd set, I was like, "Ugh... WHY?!" But then it was over, so I guess I can't complain too much...haha
  • Day 9 Booty (1 hr)
    • Still my favorite! Love using the resistance loops!
  • Day 10 Cardio Core (37 min)
    • I don't know what it was but cardio has been much easier to keep up with this week - definitely took fewer and shorter breaks this time around.
  • Day 11 AAA (52 min)
    • Still rough with the need to take breaks but definitely felt slightly easier compared to last week
  • Day 12 Legs (52 min)
    • Still a TOUGH workout but somehow a little more tolerable...and my legs weren't nearly as sore as last week...maybe that means I need to increase my weights more?
  • Day 13 Cardio Flow (30 min)
    • Surprisingly, I got through this with so much energy! I was on a roll. Don't know what it was but hey, I'm not complaining.
    • This week, we had to do 4 reps of each move, so it took a little longer to get through
  • Day 14 Stretch & Release (16 min)
    • Just some full body all over stretches - light & definitely a nice break from workouts!

MEALS:

  • I am starting to get the hang of this timed-nutrition schedule.
  • Meal planning is crucial as usual, but I really need to find some more exciting recipes for next week, because if I keep making the same foods as I'm making now, I know for a fact that I will get bored by the end of next week.
  • I did have some cravings for "salty" snacks like chips around Day 9-10, and I did give in and have some blue corn chips but only a few pieces.
  • Break-down of containers:
    • For protein (red container), ground turkey with cajun spices, hard-boiled eggs, eggs (with tomatoes) - Chinese dish, and my superfood shake, Shakeology
    • For veggies (green container), I had asparagus, arugula, spinach, cauliflower, tomatoes
    • For fruits (purple container), I had blood oranges, bananas
    • For carbs (yellow container), I had quinoa, sweet potatoes, pasta
    • For healthy fats (blue container), avocados, almonds, cashewmilk yogurt (Cashewgurt) by Forager Project (from FoodKick)
    • For seeds/dressings (orange container), olives, salad dressings (balsamic vinaigrette)
    • For oils (1 tsp), coconut oil or EVOO
    • For free items, hot sauce is a must
  • Pre-workout meals usually consisted of Shakeology (if I was running short on time and couldn't wait 60-90 minutes to eat and then workout) or one of the smaller meals through the day (I found a routine of eating this meal before leaving from work, so by the time I got back home, it would be around the time I should be getting my workout in)
  • Post-workout:
      • Recover post-workout supplement immediately afterwards with a piece of fruit (blood orange or half a banana)
      • Meal: ground turkey, spinach/cauliflower, and man-tou (Chinese bread thing)

Mood:

  • I was a lot more energized this week but did feel a little sleepy in the early afternoons but I think that's because I've still been getting 6 hours of sleep on average
  • Sleep - range of 5-7 hours/night -> I did a little better this week!

Slip-ups:

  • I switched my Day 13 (Cardio Flow) workout with Day 12 (Legs), because I had made plans with a friend and didn't have time to do a 52 min workout but did have 30 min to spare
  • I did go out to eat 2x this past week (again) 
    • 1 meal was at a contemporary American place and I had salmon and spinach but then I did have ice cream from Cold Stone (...oops - but I haven't had Cold Stone ice cream since early college!)
    • 2nd meal was an 8oz petit felit from a fancy schmancy steakhouse for Restaurant Week with mashed potatoes (yes, I know, terrible), small bite-sized cheesecake and some chocolate squares for dessert 
      • Yeah, no words for this meal besides...YOLO?!

ADVICE to myself going into week 3:

  • Keep setting alarms for meal times so I don't forget to eat during the busy outpatient clinic days
  • STILL need to get myself to bed before 11PM ideally
    • Get an average of 7 hours of sleep this week!
  • Follow the nutrition plan more strictly and look on Pinterest for some inspiration
  • Need to check out Fixate Cooking Show, which is included with the program, for fun recipes created just for this program
    • Just haven't gotten around to this yet...

Week 3 (1.31.18-2.6.18)

OVERALL THOUGHTS:

  • Timed-Nutrition is going well but I had such trouble with meal prepping this week. Just been so busy with work, so I ate very basic foods.
  • Still not seeing much in terms of physical changes, but I am definitely feeling more energy throughout the work day. Clothes are fitting a little looser - maybe?

Workouts: 3x10

  • Day 15 Total Body Core (1 hr)
    • I really struggled with this. I kept looking at the clock to see how much time was left, and I couldn't wait to be done. Some days will definitely be a struggle, and today was it. Still got through it though!
  • Day 16 Booty (55 min)
    • Still my favorite even though my booty burned so much. I upped my game and double looped for a few exercises (even more than Autumn did for some) - super proud of myself! Really enjoyed this workout.
  • Day 17 Cardio Core (36 min)
    • Wasn't terrible! My endurance is definitely building!
  • Day 18 AAA (55 min)
    • I graduated in weights - I used 12lbs for eccentric biceps curls (I had started with 8lbs in week 1), so I'm super proud!
  • Day 19 Legs (51 min)
    • Upped my weight game with 30lb sumo squats (felt like I could have done 35lbs but didn't want to overwhelm myself)!
  • Day 20 Cardio Flow (30 min)
    • Did this while I was on call in the conference room, so "no time" is no excuse! Got through it with some balance issues with the flamingos - sometimes you just have to do your best and go with the flow.
  • Rest Day
    • Honestly, I wasn't very sore at all, so I didn't do much in terms of stretching/rolling.
    • For some reason, rest days do not count as a day in this workout calendar anymore...

MEALS:

  • I was on-call on Saturday, so I didn't have much time to meal prep this week. Still stuck with my meal plans as best as I could though - I packed all my meals for call!
  • Break-down of containers:
    • For protein (red container), rotisserie chicken (from FoodKick), hard-boiled eggs, and my superfood shake, Shakeology
    • For veggies (green container), I had arugula, spinach/baby kale, cauliflower
    • For fruits (purple container), I had blood oranges, bananas, apples
    • For carbs (yellow container), I had black rice, sweet potatoes, mac & cheese (for 2 meals), whole wheat pita
    • For healthy fats (blue container), avocados, almonds, coconut milk yogurt
    • For seeds/dressings (orange container), salad dressings (balsamic vinaigrette)
    • For oils (1 tsp), coconut oil or EVOO
    • For free items, hot sauce is a must!
  • Pre-workout meals usually consisted of Shakeology
    • This week was difficult to stay on top of my pre-workout meals but I tried my best
    • Missed a few...
  • Post-workout:
    • Recover post-workout supplement immediately afterwards with a piece of fruit (blood orange or half a banana)
    • I did miss a few post-workout meals because I kept doing late night workouts this week (I just couldn't bring myself to wake up early enough!)

Mood:

  • I did feel more energy throughout the day but sometimes got sleepy around the early afternoon again like last week
  • Sleep - range of 5-7 hours/night -> on 2 nights, I actually got 7-8 hours of sleep! But then being on-call, messed everything up for the last few days of the Week 3...

Slip-ups:

  • I switched my workouts for Days 18 and 20 around to adjust to my on-call schedule. I did Day 20 (Cardio Flow) workout when on-call (I didn't have access to the employee gym because I needed a doctor's note...how ironic, right?!) and then I resumed with Day 19 (Legs) as scheduled and did Day 18 (AAA) on Day 20

ADVICE to myself going into week 4:

  • I stopped setting alarms for timed-nutrition, because I found that my body is now reminding me to eat by being hungry around the 2-3 hour mark, which works for me!
  • STILL need to get myself to bed before 11PM ideally but I'm definitely making a conscious effort and it's working well most days
    • Get an average of 7-8 hours of sleep this week!

Week 4 (2.7.18-2.13.18)

OVERALL THOUGHTS:

  • Timed-Nutrition is going well but it took me a while to recover from being on-call on Saturday which means I worked every day this last week and will have worked every day for 12 days straight technically...but I still did my best with eating meals at the right times. Sometimes even after being on a not-so-busy call, it still takes me quite some time for my body to recover, so this week's workouts were a little tougher
  • Honestly, I'm a little disappointed about not seeing significant physical changes but I'm trying to trust the process.

Workouts: 2x15

  • Day 21 Total Body Core (57 min)
    • Workout wasn't bad and I'm happy to be done with renegade rows !!
  • Day 22 Booty (53 min)
    • Still my favorite :)
  • Day 23 Cardio Core (35 min)
    • Multi-tasked by making breakfast while doing this workout. :) This is why I love at-home workouts! Definitely can't do that at a fitness class
  • Day 24 AAA (48 min)
    • Stuck with the 12lbs for eccentric biceps curls, but man, this workout killed me. I think I was sore from last week or maybe I was just tired? I struggled more with burning muscles this workout.
  • Day 25 Legs (48 min)
    • Burned so good!! Upped my sumo squat weights to 35lbs this week!
  • Day 26 Cardio Flow (27 min)
    • Wasn't "easy" but definitely felt "easier" - able to get through it pretty quickly with only 2 short breaks! Still out of breath by the end though haha

MEALS:

  • I struggled...I definitely didn't stick to the meal plan as much as I would have liked to. I missed a few meals throughout the week and then went out to eat a few times, so that messed with my nutrition plan...
  • Break-down of containers: honestly kept things about the same as last week...I was too lazy to be creative.
  • Pre-workout meals usually consisted of Shakeology
    • Missed a few again...oy
  • Post-workout:
    • Recover post-workout supplement immediately afterwards (supposed to eat a piece of fruit but I kept forgetting!)
    • Missed a few post-workout meals because of late night workouts

Mood:

  • Felt a little more drained and fatigued this week...not sure why
  • Sleep - range of 5-7 hours/night 

Slip-ups:

  • I switched my workouts for Days 21 and 22 but other than that, stayed on track! 

ADVICE to myself going into week 5 (phase 2):

  • I seriously need to make sure I eat on time...I don't know what happened this week
  • Still need to aim for going to bed earlier and just waking up early so I can get my workouts done in the mornings - it always feel so much better getting it out of the way so I can enjoy the rest of the day after a busy, long work day
  • Definitely need to look on Pinterest/Fixate Cooking Show, which is included with the program, for fun recipes, because the food I'm eating is getting boring

1 month update!

  • Okay, first, I want to say, I did not take any measurements or weigh myself since Day 1 when starting the program. I was really skeptical and really didn't see any physical changes. I only felt a change in energy levels, and after seeing some other people's results, I was so envious! But I decided to trust Autumn and trust the process...
  • I am so surprised with my results in a mere 4 weeks! 
  • There is clear physical difference between the 2 pictures! My waist is so much more narrow and my core is definitely slimmer and feels tighter. When I look at the pictures, I can't believe it! I don't know why I doubted myself & the program (probably because I had too many cheat meals and did not stick to the nutrition plan was much as I wanted to for weeks 3-4), but wow. If these are the results for only 4 weeks, I don't even know what I will see in 13 weeks, but I can't wait!
80DO Month 1 Update.jpg

80 DAY OBSESSION
END OF PHASE 1 MEASUREMENTS

Chest: 33"
Right arm: 10.5"
Left arm: 10"
Waist: 32"
Hips: 36"
Right thigh: 21.5"
Left thigh: 21.5"
Total inches: 164.5"
Weight: 134.8lbs

I weighed myself before taking measurements, and I was disappointed that I had gained 2.8lbs at first. But then, I did took my measurements and it actually makes sense. 

The total inches stayed exactly the same, which I was surprised about, but I've definitely gained muscle mass/inches in my arms and legs/quads and lost inches from my waist/hips (1.5"/0.5"), which is why you see a clear physical difference in the pictures.