Piit28

Calories give us energy; energy fuels exercise; exercise builds muscles. So, obviously, we need calories to build muscles, right? Kind of.

On 2022’s version of WebMD, aka TikTok, there are videos flying around about how it’s impossible to build up our biceps while in a calorie deficit.

Our very own Kennedy Hill called doctor and nutrition expert Dr. Idz () to get the 411 on what’s fact and what’s fiction when it comes to bulking up in a low-cal environment.

Short answer: it can be done, as long as you check 3 boxes:
Consistent resistance training
High protein intake
Adequate recovery and rest

Head to blogilates.com to read the full interview on body recomposition with Dr. Idz (link in bio)

Ok but have you EVER tried to do a burpee this way?! So annoying!!!

Raise your hand if you've actually started sitting down & eating breakfast in quarantine 🙋‍♀️. You can meal prep these sausage & hash brown egg muffins to have for the whole week! 📸: playswellwithbutter, recipe: therealfoodrds (both on IG)

🥚 INGREDIENTS (serves 6) 🥚

2 ½ cups Whole30-compliant* frozen shredded hash browns .
¾ cup diced green pepper
¾ cup diced sweet bell pepper, any color
½ cup diced yellow onion
½ lb. Whole30-compliant* ground pork sausage
8 whole eggs
½ tsp salt
¼ tsp pepper
Cooking fat of choice

*this also makes it 28 Day Reset compliant

🍴METHODS🍴
1) Preheat the oven 350℉. Grease the wells of a 12 muffin pan. A Silicone muffin pan works great.
2) On medium high heat, brown the sausage in a skillet or pan. Once no longer pink, drain and remove from pan. Place on a plate with a paper towel. Set aside.
3) To the skillet over medium high add a little cooking fat. Once hot, add the hash browns and cook until lightly brown. Split the hash browns up amongst the muffin wells.
4) To the skillet, add additional cooking fat if needed as well as the peppers and onions. Saute until tender.
5) Top the hash browns with sausage and top the sausage with the peppers and onions.
6) In the bowl crack the eggs and add the salt and pepper. Whisk well. Pour the eggs into the muffin wells over the hash browns, sausage and peppers. Muffin wells will be full.
7) Bake for 18-22 minutes or until centers of egg muffins are firm and cooked through. Remove from the oven and let set for 5-10 minutes before serving.

"My fitness journey really started in 2016/2017. Blogilates work outs were the first thing that I could really commit to because they were fun and I WANTED to commit to them. I started small and could barely finish a full video. I worked my way up with beginner videos, summer song challenges and eventually was able to complete the monthly work out calendars. Towards the end of 2018 I decided to try out the beginner PIIT28 calendar and absolutely LOVED it. The workouts are fun, effective and are finished in a short amount of time. After finishing the beginner PIIT28 calendar, I started the PIIT28 program and honestly it changed my life. It was challenging and fun all at the same time. I could start to see results after just 2 weeks! In January 2019 I completed the 28 Day Reset which was yet another amazing life choice. During 2017/2018 I had been eating a vegetarian diet and while doing the 28 Day Reset I switched to 100% plant based. The reset showed me that I had a sensitivity to dairy and I haven't gone back to it since then. I learned a lot about foods that did not agree with my body and my gut health has improved so much. It is now May of 2020 and I have lasting results from these life changes. As of recently I maintain my progress with POP Pilates and daily yoga. Cassey Ho has been my mentor through this whole process and a huge thank you goes out to her!! If you're just starting or feel discouraged, just know that if you keep believing in yourself and stay committed that you will find progress. Remember why you started in the first place and keep reaching for that goal! If I can do it, you can too."

Felicia, we really admire your commitment and adaptability! 4 years going strong - that's incredible! Everyone make sure to give her a follow! 💜

28 minutes is all it takes to sweat, burn fat AND get your whole body toned up! You guys... that's only like 1 episode on Netflix!! We've got NO doubt that you can do it 💪.

Tag your workout buddy!

Doesn't this Chinese chicken salad look straight out of a restaurant?! 🤤 Seriously, it tastes THAT GOOD but without all the extra sugars and additives, making it 28 Day Reset friendly!

🍊INGREDIENTS🍊

For the Salad:
•3 cups thinly sliced Napa cabbage (may substitute green cabbage)*
•1 cup thinly sliced red cabbage*
•1 cup shredded carrots
•1 cup sugar snap peas, thinly sliced
•1 cup fresh cilantro, leaves separated from stems and roughly chopped
•3 green onions, white and green parts, thinly sliced
•1 cup oranges (peeled and cut into chunks or a 12-15 oz. can mandarin oranges in 100% juice, drained well)
•⅓ cup slivered or sliced almonds, toasted
•3 cups cooked, shredded chicken
Optional: Black and/or white sesame seeds for garnish

*May substitute one 12-ounce bag of bagged coleslaw mix for cabbage and add an additional ½ cup carrots or snow peas if desired.

For the Dressing:
•3 Tbsp. coconut aminos
•2 Tbsp. avocado oil or olive oil
•3 Tbsp. toasted sesame oil
•4 Tbsp. rice vinegar
•1/2 tsp. ground ginger
•1/4 tsp. garlic powder

🍴METHOD🍴
1) Combine cabbage, carrots, sugar snap peas, onions, and cooked chicken in a large bowl. Toss well to combine.
2) In a small bowl (or jar) combine dressing ingredients. Whisk or shake well to combine. Pour over salad just before serving.
3) Gently stir in oranges, cilantro, and almond. Sprinkle with sesame seeds and enjoy.

📸 & recipe: therealfoodrds (IG)

"I have been following Cassey's videos for a long time, and did the calendar on Blogilates and saw major results in just one month. Then I did the 100 Challenges, and absolutely loved how they made me feel. Recently, the PIIT 28 programs were on sale for Cyber Monday deals (late 2019), and I felt like it was the next step that would challenge me. I purchased the transformation pack bundle, and decided to commit to it fully...

The process was a bit crazy at times. I was working at a job that left me exhausted (working 4 am shifts) and didn't give me enough hours, so at the end of PIIT 1.0, I quit my job... I found another job at the end of February, and was almost done with 2.0 when all of this pandemic stuff happened! So I became unemployed (yet again), but I decided to continue on because, honestly, PIIT 28 has been pulling me through, giving me something to look forward to accomplishing each and every day. So I did it, pushed through all the uncertainty of this pandemic, and finished strong with PIIT 3.0...

I am honestly over the moon now that I have completed all three programs! I feel so strong and beautiful. I can hold moves for longer, go harder and faster than I ever thought possible, and I don't even recognize myself. It really showed me the stamina that I possess, both physically and mentally... Exercise is now something I cherish, rather than taking it for granted (especially with this pandemic!). It is time that I get to set aside for my self-care and it brings me so much joy. I am excited to continue to use the PIIT 28 program to maintain my strength while I go on to tackle goals in flexibility and inversion training."

We hope you took the time to read that because Elizabeth's journey is SO relatable and inspiring! There's just something SO beautiful about finding an anchor to keep you mentally & physically strong, especially during these uncertain times. 💜

Alright y'all, we're about to show you how fancy you can get with just the spices in your cabinet, frozen shrimp & a can of pineapple! 🍍 It's 28-Day Reset friendly by the way, but feel free to substitute with ingredients you have!

🍤INGREDIENTS🍤

1 pound raw deveined shell-on shrimp ("easy-peel")
1 tablespoon arrowroot starch
2 teaspoons smoked paprika
½ teaspoon onion powder
½ teaspoon garlic powder
½ teaspoon oregano
½ teaspoon thyme
¼-½ teaspoon cayenne pepper (optional, if you want it spicy)
½ teaspoon sea salt
¼ teaspoon black pepper
16 cloves fresh garlic, finely minced (1/4 cup-ish)
5 tablespoons ghee or clarified butter
1-1½ tablespoons avocado oil or extra virgin olive oil
¾ cup chopped fresh or canned pineapple
1 tablespoon coconut aminos
Lemon wedges, for serving
chopped green onion, for serving

🍴METHOD🍴

If necessary, using a paper towel, blot excess moisture from the shrimp.

In a large bowl, evenly sprinkle the arrowroot starch and seasonings overtop of the shrimp. Toss to combine, making sure the shrimp is evenly coated, cover, and set in the fridge for at least 20-30 minutes.

In a large pan over medium heat, melt the ghee. Add the garlic and sauté, stirring constantly, for 3-5 minutes, or until softened and fragrant. Do not allow it to toast/burn.

Remove the garlic/ghee mixture from the pan (I just put it in a small bowl to the side so it doesn’t burn). Add the oil to the pan, increase the heat slightly. Once the oil is hot, add the shrimp in a single layer.

Sauté the shrimp for about 2 minutes per side, depending on the size of the shrimp, until pink and cooked through. Add back the sautéd garlic & ghee mixture, pineapple, coconut aminos and give it a good stir. Cook for a couple minutes more, lowering the heat if necessary, until pineapple is warmed through. Toss to make sure garlic is evenly coating shrimp.

Remove from the heat, and sprinkle with chopped green onion serve with lemon wedges (and cauliflower rice).

📸 & recipe: bucknakedkitchen (IG)

PIITsters, let's remember to stick together through this crazy time! We are here for you and hope you are staying safe, healthy & motivated (though there's nothing wrong with eating a bunch of Oreos) ❤️.

Don't forget that an at-home workout can be just as intense and effective as going to the gym! Here are some options for you:

💪 For someone looking for a bunch of workout options - from quick 5 minute workouts to 1 hour classes, check out youtube.com/blogilates for 500+ free workouts! Check out IG for more quick workouts & a 14-Day at-home plan!
💪 For someone looking for a longer term, detailed workout plan to get visible results, try any one of our 28-day plans on piit28.com (bio link)! These aren't free, but come with SO many added benefits: an e-book, move breakdowns & much more!

Stay active, everyone!

Y'all, we were SHOCKED when we found out there is NO rice in this picture!!! 😱 Yup, this butternut squash risotto is made out of riced celery root and we are SO ready to impress everyone we know with it 👏.⁠
⁠
🥓 INGREDIENTS 🥓⁠
3 cups cubed butternut squash⁠
2 tbsp olive oil⁠
1/4 tsp salt⁠
1/4 cup diced Bacon⁠
1 large celery root celeriac, 4 cups riced⁠
2 cloves garlic minced⁠
1 large onion finely chopped⁠
3 cups kale shredded into small pieces⁠
1 cup chicken stock⁠
1 cup unsweetened almond milk⁠
⁠
🍴METHOD🍴⁠
⁠
PREHEAT the oven to 350 degrees Fahrenheit (175 degrees Celsius)⁠
⁠
PLACE the cubed butternut squash on a baking sheet and drizzle with 1 tbsp olive oil and salt. Bake in the oven for 20-25 minutes until the butternut squash is tender⁠
⁠
PEEL the celery root and cut it into chunks. Place the chunks in a food processor and pulse. The key is not to over blend, you want it to break down into small pieces a bit bigger than a grain of rice⁠
⁠
IN a large skillet on medium heat add 1 tbsp olive oil and cook the bacon until its crisp. Once cooked, remove it from the skillet and set aside⁠
⁠
SAUTE the garlic and onion in the skillet for approximately 5 minutes until the onion has softened. Add in the kale, riced celery root, broth and almond milk and let cook for approximately 10 minutes on medium high heat until the liquid has evaporated and the rice is tender. Add in the bacon and butternut squash and stir through. Enjoy!⁠
⁠
📸 & recipe: everylastbite_ (IG)

"Hey pals! Marlee, here. The before is a week in, as I feel it tells a better story of how I started my 28 day journey. I’m excited to continue to love my body and nurture it through exercise, healthy eating and self love.

Physically I am feeling great, it’s crazy to think that a little over a month ago...I struggled through a 5K. Now I can get through an hour long class or a 28 minute PIIT class by pushing myself and it’s WONDERFUL! I still crave fried chicken... but we are getting there 🤪 That back transformation though! 😍

Mentally, it was a bit of a challenge to begin with. Now I look forward to working out and do it every day. Going forward I’m going to work on being better about waking up in the morning to work out. Here’s to goals and continue to show up for yourself! Thanks for supporting me 💜 I’ll be back to do PIIT28 1.0 round 2 in 2 weeks."

Yessss Marlee!!!! 🙌 Our absolute favorite thing about seeing your before and after posts is reading about how much better you FEEL 💪. Give it a try for yourself at piit28.com!