Get ready to prove yourself!

DISCLOSURE: This post contains affiliate links. I will receive a commission if you purchase from Beachbody via my links. Please do not feel obligated to do so!

SHIFT SHOP is my jam. Every time I complete the program I feel great – stronger, lighter, and more energized. In fact, I just completed another round yesterday and I can’t stop checking out my muscles! For the first time, my before pics for LIIFT4 are gonna be the after photos I’ve only imagined.

Chris Downing

Of course I was super excited to learn that Chris Downing (the program creator) is launching FOUR new workouts to help take your results to another level. It’s not a completely new program, but rather an addition to the original.

There’s a Prep Week with 15-minute Quick Shift workouts that give you an idea of what to expect in the coming weeks. Then, two Proving Grounds workouts that will score your starting and ending performance. Each week, you’ll challenge yourself to be better than last. It always feels impossible at first, but you’ll be amazed how strong you’ll feel after just three weeks.

What, exactly, is SHIFT SHOP?

A 21-day program with six working days and either a stretch or rest day on Sunday. Since it’s such a short program, you work hard from beginning to end. If you get the Deluxe package, you get a few additional workouts to help you burn more calories and get fit faster. Most challengers will save these for round two. I just did four straight weeks of SHIFT SHOP, ending with the 50 minute Super Shift workouts.

The Trainer

In Action

Chris Downing – a Beachbody Super Trainer who has trained both amateur and pro athletes, including individuals at all different fitness levels. He pushes you to do your best and give it your all. An amazing motivational coach – he will have you laughing your behind off (literally).

To learn more about the original program, check out my previous post.

Bottom Line: I can’t wait to test my strength. Workouts officially launch on October 22 – and I’m sure they will be just as good, if not better, than the original SHIFT SHOP workouts. Challenge packs and accessories go on sale today! Visit for more info.

Prove Yourself

I know you know, but I have to say it anyway…always consult your doctor before beginning an intense exercise, fitness, and/or diet program.

Visit for more information on programs or sign up for Beachbody On Demand to try SHIFT SHOP!

Back to Basics

DISCLOSURE: This post contains affiliate links. I will receive a commission if you purchase from Beachbody via my links. Please do not feel obligated to do so!

Anyone else sick of being sick and tired? Come on, raise your hands.

This time last year I was wrapping up my first round of Shift Shop, a mind-body workout program that would change the way I thought about exercise. I felt AMAZING afterward and even lost over six pounds and nine inches. That’s huge.


Last year’s results.

Then, like it always does, life happened. I’m not sure how I lost my groove, but I did. Even though I was working out every day, I just wasn’t feeling it. I’d wake up, struggle through whatever program I was doing, and leave the house in a pretty foul mood.

Let That SHI(F)T Go

Last month I came back from vacation with a renewed sense of self, a greater appreciation for life, and a more positive outlook for the future. I was so tired of being jealous of other people’s accomplishments and progress and was looking for a fresh start.

I decided to turn to my good pal Chris Downing, creator of Shift Shop to help me get my groove back. It’s been the one program that produces consistently amazing results for me – when I stick with it. It challenges me to my absolute limits, but always lets me know that “I can do hard things.”


I guess I really like these leggings…

For those not familiar with the program, the workouts follow a ramp-up schedule, which means each week they increase by time and intensity. The nutrition plan incorporates the Portion Fix containers ass a guide. A simple formula can help you figure out how many of each container you get per day. My plan is based on a 1,200-1,499 calorie diet.

K.I.S.S. (Keep it simple, sweetie)

This year I learned one of the most critical nutrition lessons: don’t let someone else dictate your meal plan. Everyone tells you how you “should do” this or “should try” that. It drives me freakin’ nuts. There’s keto and vegan and gluten-free and paleo…and I could be here all day listing all of the different diets and ways of eating.

Every source says they have the secret. They promise you’ll lose 10 pounds in 10 days or some other crap to get you to buy a book or a program. Meanwhile, on day two, you’re sitting on your couch eating mint chocolate chip ice cream out of the carton with a spoon. I can’t be the only one.

We overcomplicate everything instead of just taking a little time to see what works for us. Here’s how I found the right plan for me.

First, I had to identify the problem. For me, it was snacking at work. I’m a HUGE snacker (as if you couldn’t have guessed by the name). On the weekends I’m lucky if I even get in two full meals. But during the week? I’m scouting the vending machines for peanut m&ms, kettle chips, and pretzels.

Next, I had to understand why I always wanted to stuff my face. Boredom and stress are huge factors with this one, but so is being nutrient deficient. FYI honey nut cheerios is NOT part of a well-balanced breakfast.


Shakes are just TOO easy.

Then, I had to build more satisfying meals. I decided to modify the Shift Shop meal plan to create something easier, affordable, and more sustainable.

My Secret Sauce

  • 4 substantial meals, instead of the suggested 6
  • All food eaten between 9 am and 7 pm (most days, anyway)
  • Purple (fruit) and yellow (carb) containers are limited to one per day, eaten before noon
  • Dairy limited as much as possible (some yogurt and cheese okay)

Here’s an example of a menu that keeps me FULL all day:

Meal 1: protein shake w/ veggies & fruit
Meal 2: two hard-boiled eggs, 1/2 sweet potato, cucumber & tomato salad
Meal 3: kale salad w/ tuna, and summer vinaigrette
Meal 4: chicken stir fry

The Power of Habit

It takes 21 days to form a habit, and it helps to have a set routine that you can commit to daily.

Each day I wake up between 5:00 and 5:10 am, shake up my pre-workout, and head downstairs to the gym. Depending on the length of my workout, I’ll have anywhere from 30-60 minutes to spend reading, meditating, or praying, while sipping my pre-workout. Then it’s time to bang out my workout, foam roll, shower, and get ready for the day.


My daily devotional.

I absolutely love my routine and the quiet of it all. It helps me set good intentions for the day, and it’s something I can repeat daily.

Final Thoughts

Sometimes you just need to take a step back, assess where you are in life, and make some positive and lasting changes. When you arrive at a peaceful and grateful state, everything just feels…better. Of course, life will always have its ups and downs, but we’ll be in a better place to handle challenges. We only get one life, and it’s better when we’re happy.

If you’re interested in trying Shift Shop, click here.

Peace, Love, Zen


Shift Shop Sneak Peek!


Photo property of Beachbody, LLC

I’ve never been so excited for a workout program to launch. Until now. Shift Shop challenges you to push your limits. It’s hard, but once you finish a workout, you’ll be so proud of yourself. It’s a shift for your body and your mind.

I have to admit that I’ve been super jealous of the top coaches who’ve had the opportunity to participate in the test group. Their results have been amazing. Seriously, I’m in awe of what can be accomplished in just 3 short weeks. If you thought the 21 Day Fix Extreme brought kick ass results, you ain’t seen nothin’ yet.

Because the program doesn’t officially launch until July 12th, there are still a lot of unknowns, but I’ll do my best to paint an accurate (and unbiased) picture.

What, exactly, is the Shift Shop?

An awesome combination of cardio and resistance. It will get you shredded in record time. Over the course of three weeks, workout times will increase from 25 to 45 minutes and some days include a 12-minute bonus workout – Shift Core – which focuses on sculpting those abs. Sundays will either be a day of rest or stretching with Shift Mobility – your choice.

I was able to try out Speed 25 twice and it was exhilarating. This is actually the first time my heart rate skyrocketed over 190 and I burned over 200 calories in just under 30 minutes.


My results from Speed 25

For this particular workout, there are one-minute rounds where you give it your all and then a little break in between to grab water as the trainer explains how to do the next move. I appreciated these breaks because I needed them.

The Trainer


Photo property of Beachbody, LLC

Chris Downing – Officially Beachbody’s newest Super Trainer, Chris has trained both amateur and pro athletes, including individuals at all different fitness levels. He really pushes you to do your best and give it your all. A fantastic motivational coach!


Details are a little hazy here. I know that Portion Fix Containers are involved, but the breakdowns are not the same as with many of the other programs. I did hear that you can eat extra veggies – always a good thing!

Since the program seems strict, Sunday meal prep will help you stay on track. Even if you just make meal starters to help you with dinners throughout the week, you will be one step ahead.

It goes without saying, but make sure you are drinking plenty of water during the workouts and throughout the day – at least half of your body weight. It will cut down on hunger and keep you hydrated. You might even consider adding Beachbody Performance Hydrate into your routine. I also love Beachbody Performance Energize to get that jumpstart before the workout even begins.

Agility Markers

I personally think that the Agility Markers (pictured above) are too expensive when purchased separately – $19.95* plus $6.95 shipping. Yikes!

I’ve looked for comparable ones elsewhere, but those are around $20 as well. To me, it’s just not worth it. I might try my hand at making them with felt or foam from a craft store. Way more budget friendly!

Your best option would be to purchase a Challenge Pack, which includes a 30-day supply of Shakeology or (my favorite option) the Shift Shop Deluxe Kit, which for $119.70* includes 6 base workouts, two bonus workouts, three additional deluxe workouts, nutrition guide, jumpstart guide, 3-week calendar, 3-week deluxe calendar, agility markers, and sandbag.

I’m a Beachbody on Demand girl, myself, but I love having the original wall calendars (instead of printed ones). Maybe Beachbody will start printing and selling them one day!

The Results

Right now this is the newest program and it has a ton of hype surrounding it. For good reason – it works. Beachbody even claims that “anyone can get fit and lose up to 10 pounds with Shift Shop – now, that’s bold. I read a ton of positive reviews from those participating in the test group. You can expect to see results after the first week if you’re consistent. Expect to see a shift in both your body and your mind.

Bottom Line: Beachbody claims that Shift Shop is perfect for beginners, but I have to disagree. I will easily recommend this program to anyone, but I believe you have to be in the right mindset to make progress. The Shift Shop is a high-intensity program. If this was my first program, it probably would have turned me off from fitness altogether. Now, however, I welcome the challenge.

In all, I seriously can’t wait until July 12th!



I know you know, but I have to say it anyway…always consult your doctor before beginning an intense exercise, fitness, and/or diet program.

* Team Beachbody Club members save 10%, coaches save 25%. Current prices valid as of 6/28/2017.

Visit for more information on programs, to sign up for Beachbody On Demand, and to request me as your FREE coach! (Note: I will receive a commission from any purchase made through these Beachbody links – see full disclosure for more information.)