Skip to main content

Week One of The Shift Shop Complete!

I have officially completed one week of the latest program by Beachbody called The Shift Shop!  I will tell you, I consider myself at an advanced level in fitness and these workouts are super challenging.  The cool part is though, that any fitness level can do this program.  Like every Beachbody program, there is someone modifying the movements during the workouts.  I am not afraid or ashamed to admit I have to use that modifier myself!  It just means I now have a goal to master the moves!

 I am excited to take it into week two and see if I have made any improvements in my speed, agility and strength.  These workouts alternate each day between cardio and strength training.  The cardio focuses on intervals, speed, agility and conditioning.  I am left drenched in sweat and shaking like a leaf afterwards!  The strength training is challenging EVERY SINGLE muscle group in my body I swear it!  

Here’s a more detailed look at the SHIFT SHOP workouts:

Speed :25  Jumpstart your cardio with 1-minute intervals designed to work your entire body and make you break a sweat. Equipment required: Beachbody Agility Markers.
Strength :25Build a strong foundation with easy-to-learn 1-minute intervals of resistance movements designed to set you up for success. Equipment required: Weights.
Speed :35Intensity increases as does the formations. This workout was designed to improve your agility, build your stamina and burn more calories. Equipment required: Beachbody Agility Markers.
Strength :35By combining the foundational moves, the intensity ramps up creating new challenges as you continue to get stronger. Equipment required: Weights
Speed :45Up the ante with new dynamic drills that continue to ramp-up your conditioning and get your ready for any challenge. Equipment required: Beachbody Agility Markers
Strength: 45The ultimate resistance workout created to challenge every muscle group to increase definition and get the very best out of you. Equipment required: Weights.
Shift CoreStrengthen your core as you breath through 9, 1-minute ab-shredding exercises. Equipment required: None.
Shift Mobility20 minutes of focused stretching to alleviate tightness and get you ready to continue the Shift. Equipment required: Towel.
Now let's talk about the nutrition plan:

WEEK 1: The first week features a fairly standard balance of macronutrients with a moderate amount of starches and legumes (beans and peas).
WEEK 2: The second week cuts back the starches and increases the protein.
WEEK 3: Now it’s time to get serious.You’re eating starch- and legume-free so that all your carbs come from veggies and fruit. Comfort foods are gone.
To see more of The Shift Shop approved foods/recipes click here.
I personally have decided not to follow the meal plan provided along with the workouts as I am breastfeeding and do not want mess around too much with my calories and balance of macronutrients.  I am however keeping it clean, drinking my favorite super foods shake Shakeology and using the portion fix containers!  
Here are my week one results:


In my first week I am feeling stronger, leaner and I am down 2 lbs.  I am pleased with my results so far and am looking forward to completing this program.  I have an awesome team of support behind me in my online accountability group!  The next one is beginning 8-28 and I am looking for 10 women who want to lose 10 - 15 lbs, tone their bodies and feel more confident in their skin. If this sounds like something you would like to be a part of or even chat more about to see if it's a good fit for you, please email me at coach_lindsey @yahoo.com!

Ready to get started with the full system including digital versions of the Shift Shop workouts + 100's of Beachbody workouts to choose from after you complete the Shift Shop? ---> click here!

Prefer the DVD's + the full system?  Click here!

Questions before getting started? Email me coach_lindsey@yahoo.com


Comments

Post a Comment

Popular posts from this blog

Post-Op and Recovery Update

Tomorrow will be one month since the removal of the GIST (Gastro-intestinal stromal tumor) in the lining of my stomach.  Quite a few people have been reaching out to see how I've been feeling and for an update on what's next. First off, the surgery went well.  My surgeon only had to make one incision in the mid-line of my abdomen, because as he started to cut, the tumor was visible immediately.  He said I was a "surgeons dream" since there wasn't much to cut through!  My pain was controlled well post-op and I did not have near as much nausea from the pain meds as I did from the lung biopsy.  They made sure to stay on top of giving me anti-nausea meds and even put a scopolamine patch behind my ear pre-op.  I stayed in the hospital for two nights and then was able to go home.  Recovery went well with no complications.  Over the last month, I've had a lot of emotional ups and downs.  Waiting on the results from the pathology on the tumor was difficult.  O
Post a Comment
Read more

Surgery Update

If you read my last blog post, I left off with that I was home from my lung biopsy recovering and that the preliminary results showed up as "Organizing Pneumonia".  They did confirm that on the pathology, so my lungs are cancer free!  Praise God! I met with my Surgical Oncologist, Dr. Jeffery  Hardacre which let me tell you is one amazing man.  Not only does he seem highly qualified to care for me, but he has an incredible bedside manner.  He took his time to explain everything to my husband and I and answered all of our crazy questions.  I feel very confident in his hands and he seems to be very optimistic about things.   I am scheduled to go into surgery with him tomorrow for the removal of the gastrointestinal stromal tumor (GIST).  If you haven't heard of this type of tumor, it's not your typical "stomach cancer".  Stomach cancer actually grows inside your stomach and could be a lot worse than a GIST.  This tumor is in the "wall/lining" of
3 comments
Read more

Three Ingredient Healthy Reese's Cups

Every since my surgery, my sweet tooth has been wild.  These Three Ingredient Healthy Reese's Cups have been the perfect way to treat myself, without the guilt! TOTAL TIME: 40 MIN Prep: 5 min Freeze: 35 min Yield: 4 servings Level: Easy Three Ingredient REESE'S CUPS INGREDIENTS: 1 heaping TB coconut oil, melted 2 tsp peanut butter, melted 1 scoop/packet  Chocolate Shakeology DIRECTIONS: Mix the melted coconut oil with the Shakeology powder. If it is too thick, add a little more melted coconut oil. Place paper liners in a muffin tin. Cover the bottom of each liner with a thin coat of the chocolate mixture. Place pan in the freezer for 5 minutes. Remove from freezer and spoon a thin layer of melted peanut butter on top of the hardened chocolate. Cover the peanut butter with the remaining chocolate mixture. Place pan in the freezer for 30 minutes. Remove paper liners from peanut butter cups and enjoy!
Post a Comment
Read more