Yay! I’m feeling pretty proud to have completed the Shift Shop 3 week rapid rebuild program!!
Shift Shop is all about making a mental shift — try before you modify, go bigger to get better, breathe through it!! Most of all LOVE YOURSELF!! Shift Shop is for anyone that wants to ramp up their fitness fast. In three short weeks you progress from basic 25 minute workouts to advanced 45 minute routines – all while dialing in your nutrition for maximum results.
How about this testimonial from one of the challenge group ladies?!
I just want to publicly thank this lady! On my third challenge group with Michelle. She has gotten me in better habits with more energy! Oh, and I am down 8 pounds and countless inches. (9 inches in this third group alone!) Thank you for the motivation and support! You are amazing!
Shift Shop Equipment
For the Shift Shop you really only need a couple of dumbbell weights. I used 8’s and 12’s and once in awhile 5 pounders. I also have a jump mat since we are on a concrete floor. That’s it – oh, and your body weight for resistance moves. I also have a great pair of Beachbody cross trainers to help with side to side movements and balance.
The Beachbody Agility Markers are great for the color they bring to the workout space, but also to guide you through the moves. I had tried to make my own, but found they slipped around a lot when I was doing the moves, so I went ahead and sprung for the official ones!
How does Shift Shop work?
The program kicks off week 1 with 25 minute workouts – alternating between speed and strength, with a 10 minute core workout a couple of times in week 1. The nutrition program is an easy to follow program to provide your body with balanced nutrition, including plenty of fruit, vegetables, protein and healthy carbs!
Shift Shop Week 2
In week 2 the workouts increase to 35 minutes, still alternating cardio and weights, and the same core workout from week 1. The 10 minute core shift is excellent as it works all areas of the abs!! Of course, abs are made in the kitchen — I can’t say I was 100% on my nutrition — during week 2, my veggies and fruits went up by 1 each and carbs down by one 🙂 I settled on sweet potatoes for my carb of choice — it’s so easy to cook one up in the microwave and eat slices on the go. I even took them to Hershey Park in a ziploc for a snack.
One of my favorite meals was the ONE PAN CHICKEN & ASPARAGUS! Also check out the cauliflower fried rice recipe. It’s so great because it tastes like whatever seasoning you use and it counts as a veggie!
Shift Shop Week 3
Week 3 meant 10 more minutes a day – speed 45 and strength 45!! Speed 45 was challenging, especially the first time. It’s 3 sets of 15 minutes of workouts. 60 seconds, 45 seconds and then 30 seconds of the same moves. The grass pickers were one of my favorites! However, the frog hoppers are NOT!
Who is Shift Shop for?
Shift Shop is great for ALL FITNESS LEVELS. If you have a lot of weight to lose, Shift Shop will be your on-ramp to fitness. If you’ve spent some time away from your regular routine, Chris will lead through a fitness tune-up. It’s perfect for anyone who wants an easy commitment to jump-start their fitness.
My Shift Shop Meal Plans
The week 3 meal plan meant ZERO CARBS to —– and 5 veggies a day!! I made sure to add spinach to my Shakeology every morning for an added veggie!
Each week meal plan is below – for the 1200-1499 calorie bracket here is how my portion fix plan shaped up!!
I LOVE the portion fix!! It’s such an easy way to get the right balance of food groups for the results I want.
Ready to MAKE THE SHIFT? Whether with the shift shop program or another program like 21 Day Fix, Body Beast, PiYo — let me know! Fill out the challenge group information form here or below or email me – firstname.lastname@example.org