The Shift Shop is a 3-week intensive fitness program, designed to RAMP UP your fitness level through the three week phases. I have to admit, I was a little scared of this program. Mostly, because I knew I would give up a couple weeks of marathon training to do it. I decided to change my mindset and use The Shift Shop as my 3-week "conditioning" program, much like high school conditioning before the season begins. Marathon training was coming up, and THIS was going to kick my butt into shape, and hopefully set me up for an awesome training season as I look forward to my next full marathon.
Week 1 is 25-minute workouts and a nutrition plan very similar to 21-Day Fix program, if you have ever done that one. Whole foods, portion containers, and food lists so you stay on track. The difference was in the KINDS of carbs allowed on the program. Good-bye grains! And honestly, I didn't like many of the things listed for carbs, so I stuck to sweet potatoes and black beans. I did NOT go hungry on this meal plan!
Day 3 log:
Feeling like superheroes today! 💪🏻
I'm really loving how my kids will jump in and join me with agility training in our living room. Summer is only a few more weeks, so I'm soaking in the time with all my monkeys home!
➡️➡️ HOW do I get them to workout with me?
🔶Declare screen time is over.
🔶Explain that we will do something fun together after Momma's workout. Tell them the schedule for the day.
🔶Keep it simple, short, and easy movements they can do.
🔶Keep a positive attitude! If YOU are excited about exercise, they will start to be, too!
During this program, I had a traveling, a wedding, and two birthdays, and I STILL stayed on track. The workouts rotate between speedwork and strength training for six days, and the seventh day is a stretch day. Core workouts are thrown in on Thursdays and Saturdays. After the first week of only 25-minute workouts, I was ALREADY feeling REALLY good about the program. I was on track with nutrition and no cheats. I decided to snap a picture to see if I really WAS seeing progress.
This was only SIX DAYS IN!!!! Progress? I think so!
The challengers in my group were also reporting weight loss and feeling great after one week! This was very encouraging! The workouts were not easy, but we were doing them!
Week 2 brought on 35-minute workouts and one less carb per day. By this point, I was tired of sweet potatoes and black beans (again, only because I was picky and didn't want the other options listed), so there may have been a day or two that I skipped that carb all together.
We were getting the hang of the workouts at this point, and 10 extra minutes didn't even seem that bad. I REALLY started to love the strength days...and did NOT like the cardio days, but that is because I had to modify a lot of the jumping moves...and there were a LOT of them! All that to say, ANYONE can do this program, even if you have bad knees, like me! Chris Downing does an AMAZING job of making you feel like a rock star, no matter what your fitness level!
Week 3 was where we REALLY noticed the program SHIFT. 45-minute workouts REALLY challenged my overall fitness level, especially the Speed:45 days. After the first day of that workout, I thought I might break down and cry. (Just being totally honest here.) BUT--I KNEW it was making me better, and I only had to do the workout a total of 3 times, and then the program would be over! So, I kept on. I still LOVED the Strength:45, and felt myself getting stronger with each rep. The time flew by and I felt AMAZING when I was done.
Week 3 eliminates all carbs, but adds an extra protein, an extra veggie, and an extra teaspoon (aka almond butter or peanut butter, if you are me). And I mean, who DOESN'T want to add another protein and an extra spoon of peanut butter? Right?? That may have been the BEST part of Week 3!!!! Getting in that extra veggie proved to be difficult, but I honestly just added another handful of spinach to my daily Shakeology.
During this program, I relied heavily on Beachbody Performance Energize, Recover, and drank Shakeology daily. These supplements were CRUCIAL in pushing every day through this program. I would highly recommend them to anyone wanting to get amazing results and FEELING good while doing it.
I have been drinking Shakeology DAILY for over two years at this point, and I will NOT give it up. All of my daily nutrients in a delicious shake is the way to go! I would never get in all my veggies otherwise. Ever. It's just the EASIEST way for me to feel full, energized, and healthy!
I mix up my Energize formula with cold water 30 minutes before my workout. During this time, I can do my devotions and reading and then I'm ready to rock and roll. Energize wakes me up without the jitters and really allows me to push harder than I thought I could. No crash afterwards, either. And no dehydration like coffee used to do. After EVERY workout, (within 30 minutes) I immediately shake up my Beachbody Recover formula (I literally just rinse the same cup from Energize), and the orange creamsicle flavor is my favorite. It helps my muscles recover faster, and eliminates any cramping. I have been using these Performance Line products for about two years as well. As a runner, I rely on Recover to get rid of muscle cramps within minutes after a long run! It's truly changed my running routine for the better!
So, after 21 days....
HERE ARE MY RESULTS:
Day 21 Log: Results are in!!!! 📋
Guys, I have to be honest...
I woke up this morning, SUPER excited to have finished this 3-week intense training program and see some MASSIVE results!!! 😁
. ...and then I saw this....
Um...ok...not as visibly noticeable as I had hoped. 😞 I honestly wanted to cry.
Here's the truth:
✅ I did every workout on the calendar but one (on a long run day). ✔️✔️✔️
✅ I stuck to the portion sizes and food list 💯%.
✅ No cheats 🚫. (Through traveling, a wedding, and two birthday parties). 🎉
✅ I don't own a scale, so I don't know if I lost weight or how much, but I DO know my accountability partners are losing about 5 lbs in the first two weeks so far! 🙌🏻
✅ I PUSHED myself during the workouts. Yes, I had to modify some because of my knees, but I pushed harder and fought more through this program than I ever thought I could. 👊🏻
✅ I broke mental barriers.
✅ I gained STRENGTH. 💪🏻 Big time. 💪🏻
✅ I learned how fueling my body differently can bring clarity, even though it wasn't easy. 😬😊
✅ I don't know that I would have pushed as hard without my accountability tribe. Those women had my back at EVERY turn, and they take no excuses! 😉
✅ I FEEL like I can take on the world!!!!! 🙌🏻💪🏻👊🏻 But, next, I just think I'll tackle a very short marathon training. 😂😬😳
Guys, this program is freakin' AMAZING!!! It's so much more about pushing past barriers and PROVING TO YOURSELF that you CAN do hard things, than it is about weight loss. In fact, my skinny jeans slide right on out of the dryer these days, and I finally feel like I'm in control of my eating habits again, especially the carbs! .
This program is PERFECT for anyone who...
✔️ Needs to get back on track.
✔️ Wants a quick conditioning program.
✔️ Wants quick results.
✔️ Needs to dial in nutrition plan.
✔️ Is ready to RAMP UP to the next level!
Don't let it scare you. Let yourself be motivated in a way you never thought possible. Take the challenge.
Don't just take MY word for it, check out my AMAZING challenger results!!!!
I had a big group of test group participants and they ALL did an amazing job! Here are just three of the ladies who ROCKED the first 21 days of The Shift Shop with me!
So, are you ready to make the shift?
Thank you for your interest in this program. I will respond within 24 hours to help you get started!
Wife. Mother. Runner. Coach. Adoption Advocate. I strive to share HOPE through my journey and help others reach their goals.