Making the Shift

Making the Shift with Shift Shop

When I first saw the preview of this program, I thought "this looks insane.  I'm not sure I could do this one!"  I kept hearing how it was really for ANY fitness level and that I really should do it.

Well....if you've seen any of my other blog posts or have followed me on any other social media....you probably already know that I have a bit of an addiction to Beachbody workouts...so it didn't take a lot of arm twisting to get me to try this.

Probably one of the best experiences was being able to actually do a workout WITH Chris Downing before I started the program.

So...let's get down to the details.  There are two calendars.  Round One includes three weeks of workouts that ramp up in intensity and duration.  You have certain workouts for week one, another set for week two, and a third for week three.  Round Two brings you back to the "week two" workouts, then "week three," but adds in a more intense set for the final week.

Nutrition

The nutrition guide lays out perfectly how many carbs, proteins, etc you should be eating and it changes each week.  It slowly phases out carbs so that you are not eating ANY during week three.  Here is my disclaimer....I didn't eat MANY carbs during week three, but I did have some.

Again, for those that have read my reviews before or are used to following me, I follow the nutrition guide at about 85%.  I give myself leeway.  My goal is now to maintain my weight and stay healthy.  If I had something I really wanted to drop weight and look awesome for, I'd suck it up and follow the nutrition guide to a "T," but this is everyday life.  My everyday life includes a snack size Snickers Ice Cream Bar or Dove mini.  :)

Fitness

Round One:  Speed 25

This is a fun workout that goes by very quickly.  It's 25 minutes of constant movement.  Chris Downing does a great job of explaining the moves (which are pretty simple....not easy...but not complex) and there is a modifier there if you can't keep up.  It does require 2 out of 4 markers that can be purchased for the program (but I used index cards).  You'll do this workout Monday, Wednesday and Friday of the first week, so you definitely get to feel like you've progressed by the end of the week.

Strength 25

I LOVE this workout!  It suggests using light to medium weights...which I wasn't really sure about, but once I got what I needed under control, I loved it!  You go through a range of moves that work your entire body, so be prepared to use different weights (my legs are definitely stronger than my upper body).  This workout is done on Tuesday, Thursday and Saturday of the first week....and you will FEEL it!

Shift Core

This is a quick floor routine.  It is definitely not the most challenging core routine I have done, but it does still give you a good workout.  This is added to the Strength routines on Thursdays and Saturdays throughout the entire program.

Speed 35

I wasn't sure I would be able to make an extra 10 minutes, but there are some small breaks in this routine that help you out.  The workout uses three of the markers set up in two different patterns.  You run through a series of movements that last 60 seconds each, then run through them again, but only have to make it through each move for 30 seconds.  After changing the lineup of the markers, you do another series of moves for 60 seconds and then again for 30.  It is challenging, but doable...and, again, there is that modifier if you need her!  You'll do this Monday, Wednesday and Friday of week two....and it comes back in Round 2...

Strength 35

Using the same weights as Strength 25 is definitely possible.....until you get to those lunging flies at the end.  Oh, Lord!  I thought my shoulders were going to fall off!  But STILL love this workout.  Anyone can do it, you just need to lessen your weights if needed.  You'll do each move for 60 seconds each, then you repeat, but only for 45 seconds each. This workout shows up Tuesday, Thursday and Saturday of Week Two....and again in Round 2....

Speed 45

Challenging?  Yes.  I definitely followed the modifier at times....and even modified the modifier when I felt like my heart was beating out of my chest and I was going to die.  But even THEN, I burned over 400 calories during this workout.  You just need to listen to your body and do what you can do.  I don't mean give up easily....you should push yourself....but, there is no shame in modifying if that is still pushing you!  The format is similar to the 35 minute routine, except you are using all four markers, and the series of moves go from 60 seconds to 45 seconds, to 30 seconds.  The first round was great!  But I'll tell you....it took all I had to get through the third configuration.  This workout is done Monday, Wednesday and Friday of week three.....and I was very happy when that week was over....and not thrilled that I'd see it again in Round 2.

Strength 45

This definitely takes the Strength workout up to a new level...but it is still so much FUN!  You've still got a 60 second round, a 45 second round and a 30 second round.  Challenge yourself!  Grab weights that push you!  And be prepared for a burnout round at the end....  Yes, you'll do this one on Tuesday, Thursday, and Saturday of Week 3.   There is excitement to see this again in Round 2!

Round Two - Week One:

My calves were still sore from Round One!  But the first week of this round includes Speed 35, Strength 35 and the Core workout.  It was nice to break out the familiar workouts and even nicer that I didn't have to look at Speed and Strength 45....yet.  My calves were still screaming...so, some extra stretching was definitely necessary....especially if I was going to make it to the next week.

Now....I'll be honest.  I'm a person that can easily get bored with a workout if there isn't much variety.  I wasn't sure about how I'd do rotating between two workouts in a week...and it hadn't been bad....but repeating this week in round 2 did make me want to throw in the towel by Friday of the first week....not because it was way too hard or didn't feel it was getting me closer to my goals, but because I was thinking, "ugh.  This workout again."  It took some pushing, but at that point, I only had two days left in the week, so I plowed through.

Week Two:

Week two does pull out the dreaded workouts and was making me wonder if I'd live to see Week Three....nevermind survive it!  I'd been checking out the program that I wanted to do next and having visions of just calling it quits with this one and moving on....but we're so close!  And, even though Speed 45 was killing me....I wasn't stopping.  I may have followed the modifier on some fence jumps and frog hops....but I worked through the ENTIRE workout.  Seeing improvements really does help to keep you going.  And I do still love the Strength workout.

Super Shift Core:

This core routine is pulled out during weeks two and three of this round.  I actually enjoyed this one more than the original.  You have the option of adding a sandbag or a weight to these exercises, so I pulled out my 15 pound sandbag from 22 Minute Hardcore.  It definitely adds an extra challenge, but goes by very quickly.

Week Three:

This is it.  The end.  Why quit now?  And...honestly, I like the Speed 50 and Strength 50 workouts better than the 45s.  They also incorporate the sandbag (or weights) and time flies by.

Results

So, my goal was really maintenance.  There were lots of people doing this with me that saw huge losses in inches and pounds.  Although I was cautious of what I was eating, I did not cut carbs during those final weeks and did continue my Dove ice cream minis.  Had I actually followed the nutrition guide, I'm sure results would have been much different.

What were they?

Weight - no change

Inches - no change

Some may think I'd be disappointed in these results.....but, like I said, I was shooting for maintenance.  I wasn't looking to lose anything and just didn't want to gain while in the summer months of ice cream and pasta salad!  I did not cut the carbs that the nutrition guide suggests in the final week of each phase.  If you are looking to find success in weight loss, nutrition is a large portion of the battle.

Overall Review

I enjoyed Chris' personality throughout this program and had fun with most of the workouts.  It is definitely great for all abilities.  The modifier is there for beginners and it is a really good mix of cardio and strength training. I like a little more variety throughout a program, however, so although I'm glad I did this one, I'm not sure I want to do it again. 

If you're trying to figure out what program is right for you and would like some support through the process, send me an email at coachmomnteach@gmail.com.