After posting my shift shop before and after pictures the other day, I have gotten SO many question about the program. I decided to write share my complete experience to help you decide if it might be a good program for you.
Shift Shop is 3-week fitness and nutrition program from Beachbody. If you aren't familiar with the name Beachbody, you have almost certainly heard of some of their programs. Programs like 21 Day Fix, P90X, and PIYO - all come from beachbody. All beachbody programs, including Shift Shop, come complete with customized nutrition plans, workout calendars, and recipe booklets. Not to mention when you purchase a program through beachbody, you are hooked up with a free coach who can help you maximize your results and stick to the plan.
The workouts in shift shop are led by Chris Downing. Chris has a background as an athletic conditioning coach. He has worked with sports teams, getting their athletes in tip top shape. He is incredibly motivating and seems really down to earth, which is what I like in a trainer.
The shift shop workouts are definitely a reflection of Chris' athletic background. There are several agility and speed drills plus the set resembles an indoor football facility. Shift shop is designed for beginner to intermediate fitness levels according to the website - however I would say it's a pretty solid intermediate level. The workouts ramp up each week, going from 25 minutes in week 1, all the way up to 45 minutes in week 3.
The workouts are scheduled 6 days a week, with Sundays listed as an optional active recovery day. Each week there are two primary workouts; a speed workout (AKA cardio) and a strength workout. You alternate these workouts, doing each 3 days per week. There is also a short, 15 minute Ab workout which you can add in a few days per week. (for the record - I never did the ab workout OR the active recovery day)
I really hesitated to even try this program because the workouts just didn't speak to me. They aren't really my style or the type of program I typically enjoy. But ultimately decided to go for it, for reasons I will discuss in a bit. After doing all of the base workouts, I can say that the "speed" workouts were about what I expected. They were not my favorite, but no cardio workout is really my favorite. The "strength" workouts however, were some of my all time favorites. I loved the moves and the progressions. They were simple, but very effective.
The recommended equipment for Shift Shop is a set of light and heavy weights and the beachbody agility markers. I personally used 5, 8 and 10 pound weights. If you are serious about home workouts, I highly recommend investing in some adjustable dumbbells. They save on space and ensure that you will have the best weight for any program. Plus they allow you to progress to heavier weights as soon as you are ready without a trip to the store. Click here to see the weights I use. I personally did not use the agility markers, but I do think it would make some of the moves slightly easier. They are available here through beachbody, or you can get a slightly cheaper set from amazon here. (note: if you have a subscription to beachbody on demand, you can print some agility markers)
The nutrition plan for Shift Shop, in my opinion is where the magic happens. It utilizes beachbody's portion control containers and includes a super easy formula that allows you to customize the program to your body. The nutrition plan tells you how many servings of each food group you need to eat per day to reach your goals. The real magic happens as the program progresses. Each week, as the workouts intensify - you gradually cut back on carbs and fruit, replacing them with protein, veggies and healthy fats.
The biggest reason I decided to complete this program, after initially brushing it off, is because of the meal plan it includes. YUP - it includes a complete 3 week meal plan. Every meal spelled out for you for the entirety of the program. While I personally love meal planning, at the time this program was released, I had just gotten home from a week long Disney vacation and I was seriously struggling to get back on track. Sticking to such a strict program for 3 weeks was just what I needed to get me going again.
The meal plan provided is general enough that I was able to find most of the ingredients, or at least a good substitute. I was also able to feed my family the same suppers that I was eating by simply adding some brown rice or quinoa for them. Cooking two separate suppers is a hard NO for me and something that I refuse to do. My kids and husband did probably get a little tired of some of the repetition, but seriously we are only talking about 3 weeks so I was pretty sure they could survive (they did by the way!)
Before my week at Disney - I had been following a ketogenic diet along with incorporating intermittent fasting (IF) into my daily routine. I absolutely LOVE eating keto, and IF just seems to fit my natural patterns anyway, but like I said, I was really struggling to get it going after my trip. To my surprise- by week 3 of shift shop, despite eating about 50 net grams of carbs per day - I was back in ketosis! By the end of week 1, I was back on a 16:8 IF schedule (that means I fasted 16 hours per day, and ate only during 8 hours). Even when my carbs were at their lowest during week 3, I was still consuming ½ of a banana, my shakeology, red peppers and carrots - all which have a hefty amount of carbs for a ketogenic diet. There are no grains throughout this program, and I think that along with intermittent fasting, allowed me to eat a higher carb count and still achieve ketosis.
My results were absolutely shocking. My Shift Shop results are the BEST results I've ever gotten from a single round of a program EVER. In just 3 weeks I dropped an even 11 pounds and 5.25 inches - 2.25 which were from my waist. But even more then that I am now back on track with my nutrition and feeling better then ever. I am continuing my Ketogenic lifestyle and will be diving back into my yoga practice full force.
... So is Shift Shop right for YOU??
If you are looking for a change (or should I say shift!) and you are really ready to commit both in regards to the nutrition and fitness aspects - then I would definitely consider this program. In my opinion, one is dependent on the other and without them both - your results will suffer. Just like with any healthy weight loss plan - this is not an overnight or 'quick' fix. If you think that you are going to follow the plan for a few weeks and be done forever, you are sadly mistaken and you are setting yourself up for real disappointment.
If this is your first time trying a clean eating program, then I highly recommend that you connect with a coach who can help you get through the program, but also help you come up with a plan for when the program is over.
I personally offer access to an online support community, as well as an option for one on one coaching.
***Update - I no longer offer coaching services, but I do still recommend this program. If you are in need of a coach, feel free to leave a comment below or email me and I will refer you to someone great 🙂