Let that SHI(F)T go!

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Photo property of Beachbody, LLC.

Anything is possible when you remove the phrase “I can’t” from your vocabulary. I have to admit that I was initially intimidated by SHIFT SHOP. The moves are intense, and the meal plan is pretty strict. I wanted to fully commit myself to a program that is known for getting people great results in record time, so I stepped out of my comfort zone and jumped right in. I’m so glad I did.

This Beachbody workout is for everyone. Whether you’re new to fitness, a seasoned pro, or trying to bust through a weight loss plateau. It’s hard, but trust me, you CAN do this.

SHIFT SHOP is 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 (including me) will save these for round two.

I stream my workouts right from Beachbody on Demand (BOD)*. I am so in love with my BOD subscription. For a low monthly price of $8.25, you can access to ALL the Beachbody programs available (including any future releases). This service is the Holy Grail – the Netflix of Fitness!

Before You Begin

Make sure to track your results! Take measurements, weigh yourself, and figure out your container breakdown (more details under “Nutrition”).

Nutrition

Start each day off right – with breakfast. This can be a shake or another healthier option like scrambled egg stuffed sweet potatoes or Icelandic yogurt with berries, pistachios, and cacao nibs. I’m on a yogurt kick lately – I love adding a lot of mix ins to vanilla.

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A delicious mix of white plum, coconut chips, and pistachios!

A little Sunday meal prep can help you stay on track! I recently started using my Instant Pot for this, and it has helped tremendously.

The program recommends three meals and two snacks, but you can design your own plan. I’ve gotten into the habit of eating three filling meals with minimal snacking. Do what works best for you.

There are over 80 recipes designed just for SHIFT SHOP including Turkey and Brussels Sprouts Frittata, Pork & Sweet Potato Kabobs, and Watermelon Heirloom Salad. Yum!

I love that the newer Beachbody programs all use the same container breakdowns in some way. While SHIFT SHOP is really it’s own plan that varies by week, you still use the Portion Fix containers as 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. This turns out to be plenty of food, but SHIFT SHOP allows for unlimited veggies, so if you’re still hungry, pile on the greens! This plan can also be designed around a vegetarian or gluten free lifestyle.

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Snap peas are seriously the BEST snack. Plus, they satisfy that need for a crunch!

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, keep you hydrated, and help prevent your muscles from cramping. Both Beachbody Performance Energize and Hydrate are encouraged for ultimate performance.

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I drink this before every workout to push harder and burn more calories.

Equipment

  • Agility Markers – (these can also be printed from BOD)
  • Weights
  • Yoga Mat
  • Towel (for Sunday stretch)
  • PT Sandbag (optional, used for Deluxe workouts)
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Great quality and definitely worth the investment – especially if you love the program.

The Workouts

I love every workout in the SHIFT SHOP and actually look forward to my daily 5 am sweat sesh. The variety is great – there are alternating cardio speed and fat-burning strength workouts for each of the three weeks, all building on the previous week’s sessions.

Week 1 workouts are 25 minutes, Week 2 are 35, and Week 3 are 45. If you get the Deluxe Kit (or have a BOD subscription), bonus workouts are 50 minutes. All are fun and challenging.

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Check out this calorie burn from Speed 45.

There is a modifier for every move, so you don’t have to worry about giving up or falling behind. Remember, remove the words “I can’t” from your vocabulary, and you’ll be capable of amazing things.

Each week ends with a 20-minute stretch or rest day. Some days you’ll supplement the workouts with a 12-minute core workout (15 minutes for the Deluxe). If your muscles are sore and you are so inclined, I highly recommend the Relief workout from Core de Force. It can be done each night right before bed – and get this: the trainers show up in their jammies!

The Trainer

Chris Downing – Officially Beachbody’s newest Super Trainer, Chris 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).

The Results

SHIFT SHOP works. You can expect to see results after the first week if you’re consistent with both workouts and healthy eating. This my favorite program. Overall, I lost 6.4 pounds and 9 inches during my first round, but most importantly, I gained strength, definition, and confidence. Nothing compares to feeling comfortable in your own skin.

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My 3-Day Refresh & SHIFT SHOP results.

Bottom Line: I have and will continue to recommend this program to everyone. Give it a try. If you decide it’s not for you, Beachbody offers a 30-day money back guarantee (less s&h). If you do like it and you see results, be sure to submit your before and after photos, weight, and measurements to the Beachbody Challenge and they will send you a FREE t-shirt. Either way, you really can’t lose.

 

 

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

*Other package options available online. Team Beachbody Coaches save 25%.

Visit teambeachbody.com 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.)

 

My aching back!

When my muscles start screaming, I know they are overworked and need a little TLC. In my earlier days, I would have popped a few Advil and called it a day, but now I rely on natural methods of pain relief. Here are a few things you can do to ease muscle tension and discomfort.

Drink more water

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Don’t like drinking water? Make it into an hourly game or buy fun water bottles like this one!

I think the girls in my challenge groups must be sick of me saying “drink more.” What happens when flowers don’t get enough water? They dry up. What happens when lakes don’t get enough water? They dry up. What happens when your body doesn’t get enough water? You literally dry up – flaky skin, brittle hair, chapped lips, etc. Hydrate your body and your muscles to help increase your energy and prevent muscle cramping.

Stretch

Never underestimate the power of the cool down. I used to hate this so much. Once I was done with the meat of the workout, I was DONE. That meant no extra time to stretch out those muscles I just literally worked to the bone. It hurt, and I quickly learned my lesson. Think of it as your reward for finishing a tough sweat sesh – your muscles and body deserve it. I also recommend stretching or light yoga just before bed to prevent cramping at night.

Eat up post-workout

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I love Icelandic yogurt with berries and pistachios post-workout. It’s a nice treat!

I never miss an opportunity for a snack! After working out, you’ll want something to fuel the day as well as calm inflammation, aid in muscle repair, and improve mental focus. I have a brand of gluten free post-workout bars that I absolutely LOVE, but you can also opt for eggs, a protein shake, grilled chicken, oatmeal, bananas, cottage cheese, berries, or a handful of nuts.

Take a warm bath

Nothing is more soothing than a warm bath with lots of bubbles. Add some Epsom salts and lavender essential oil and take a deep soak. Both help to ease the tension in your muscles and joints.

Rub on some essential oils

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I use these two oils post workout and also diffuse the lavender one throughout the day.

There are a host of oils that are good for post workout – cinnamon bark, wintergreen, and basil (for sore muscles and joints), grapefruit (lessons mental and physical fatigue), lavender (eases muscle tension), and peppermint (clears breathing). Diffuse in the air or rub directly on your skin. For sensitive skin, you’ll want to use a carrier oil or cream. Just mix a drop or two of your essential oil with your carrier and apply. I only use 100% pure essential oils of high quality so I know I’m putting the good stuff in my body.

Try a foam roller

Foam rollers improve flexibility and also help to massage tired, achy muscles. For this reason, it might be painful at first, but after prolonged use, it will feel oh so good! Benefits include the reduced likelihood of injury, better sleep, boosted energy, and soothed muscles aches.

Get some rest

wp-1501720797577.If you’re feeling sore, don’t overdo it. Curl up with a book or find something on Netflix and then get a good 7-8 hours of sleep. Your body needs time to recharge and create energy, so don’t skimp out on those old fashioned zzzs!

How do you relieve your achy muscles?

Fire up your workouts

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I could begin and end my review with one sentence: Energize is liquid gold. Seriously, if you’re looking for a pre-workout that’s going to give you a boost and help you power through every tough workout, look no further.

Beachbody’s Performance line was designed to help you go faster, harder, and stronger so you can get the results you want and crush those goals.

Energize has been scientifically shown to:*

  • Improve performance
  • Increase energy & endurance
  • Sharpen focus & reaction time

Nutrition

Energize is lemon flavored, and to me it tastes like summertime lemonade – yum! There are only 10 calories and 4g of carbs per serving. Just mix with water, shake, and chug!

Beta-alanine – buffers muscle acid buildup, slowing down muscle fatigue.

Green Tea – helps improve reaction time & enhance energy.

Quercetin – helps improve performance & recovery.

The Tingles

A few people have reported a tingling sensation after drinking. If this happens to you, don’t be alarmed! Thank the low-dose of caffeine from the green tea for this – it means it’s working. If you’re a regular coffee drinker or you consume other forms of caffeine (like Monster), you probably won’t even notice.

It Works

The proof is in the pudding. On average, I would say I burn about 10% more calories when I drink Energize prior to working out. Below you can see the same workout (SHIFT SHOP – Speed 25) completed around the same time of day. The only difference? One time I drank Energize, the other I didn’t! IMG_20170720_164823_672000The Bottom Line: I recommend this to everyone. If you want results, Energize will give you the boost you need. It doesn’t get anymore real than that. Plus, it tastes great!

Energize is available in packets of 10 or a 40-serving tub.**

 

 

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Always consult your doctor before trying any new supplement.

**Visit teambeachbody.com for current pricing.

 

 

 

Shift Shop Sneak Peek!

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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.

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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

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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!

Nutrition

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 teambeachbody.com 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.)

A post-workout bite

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Recovery is an important part of fitness. Sometimes you don’t realize that until you’re so sore, you can’t even get out of bed the morning after an intense training session. Never underestimate the power of the cool down and a good post-workout meal.

A couple of months ago I stumbled across a company, ToYou Healthy Snacks, that makes – you guessed it! – healthy snack bars, including a delicious Post-Workout.

According to CEO Sergio Font, the company was created to “share passion for both a nutritious and active lifestyle.” If this doesn’t resonate with me, I don’t know what does. In fact, it aligns right with my mission to “inspire others to live fit, healthy, and happy lives.”

What you see is what you get.

There are no additives or preservatives, and the bars are gluten free and filling. The perfect post-workout snack to fuel the day and calm hunger. Easy on the go (and an excellent topping for yogurt), these bars help speed up my recovery time.

Each of the seven simple ingredients serves a purpose and complements each other. Salty, savory, and subtly sweet – you won’t even taste the veggies!

Cashews

My favorite! These nuts are high in fat (the good kind) and protein and rich in vitamins, minerals, and antioxidants. The magnesium supports healthy bones and nerves.

Dried Spinach

This veggie is packed, and I mean PACKED with vitamins. It’s rich in iron, vitamins K, A, B12, & C, folic acid, manganese, and magnesium. The question here is what doesn’t it do for you?

Hemp Protein Powder

A great source of digestible protein. It’s loaded with calcium, iron, phosphorus, zinc, copper, and more. It’s also a great natural anti-inflammatory.

Mint Chips

These chips add a burst of sweet flavor to the bars and give it a desserty feel. Mint promotes digestion by easing inflammation and prompting our glands to secrete digestive enzymes. It’s a good post-workout herb because it aids the circulation of energy and helps calm inflammation.

Sweet Potato

I am obsessed with sweet potatoes. Not only are they completely yummy and versatile, but they are filled with vitamins that help keep us healthy. Vitamin C produces collagen, which reduces cellulite and keeps our skin looking young and fresh; vitamin D builds strong bones and boosts our energy levels; magnesium helps keep the calm and aids in muscle repair. These are good carbs.

Chia Bran

Chia is fun. You can use the seeds to grow a funky kind of pet – think about those 90s commercials! Or you can eat it and nourish your body with some good stuff. It’s gluten free and has more fiber than plain old bran cereal. Chia is also a good source of healthy fat and has high levels of omega-3 fatty acids. It’s known to improve mental focus.

Brown Rice Syrup

When I spoke to a representative from ToYou, I specifically asked about this ingredient. It’s a sweetener created from brown rice, somewhat similar to maple syrup or honey. There are trace amounts of minerals, but it’s just a binding agent that is minimally used in all of the bars.

Tell me, how do you recover?

For more information about the Post-Workout bars and ToYou’s entire line of healthy snack bars, visit toyousnacks.com

 

DISCLOSURE: This post is sponsored by ToYou Healthy Snacks. Thank you for supporting the brands that make Diary of a Snacker successful. All opinions are my own.

#FightForIt

The other day someone mentioned that I was really fit. Of course my first reaction was “who, me?” I’ve never really considered myself fit. Thin, at times, but never fit. I guess, when you think about it, working out regularly will get you there, a nd Icredit Core de Force for getting me there.

This Beachbody workout is for you if you want to work your ass off (literally), want that bikini body, have a lot of pent up anger and need an outlet to release it, enjoy hard work, and/or aren’t afraid of looking like a fool (at first anyway). It’s labeled intermediate, but it’s hard. You really have to work for it to get results – that means no wimpy punches or baby kicks. You need to put in all the effort “until the bell.”

Core de Force lasts 30 days without a rest day. Since it’s such a short program, you work hard from beginning to end. The last day of the week is as close as you’ll come to resting – give your body a break with Active Recovery. You’re still working, but you’re loosening up those muscles and preparing for another week of tough work. If you get the Deluxe package, you get a few additional workouts to help you burn more calories and get fit faster – some of these focus on toning the bum (aka MMA Kick Butt).

I have a serious love-hate relationship with Core de Force. I hate the push-ups, but I love the MMA workouts. Dynamic Strength is my absolute worst enemy – if you take the challenge, you’ll see why. What’s enticing about this program is that it’s only 30 days and you can do anything for a month. You definitely feel like you’re working out, but the trainers are great and help you get through it. There is also a modifier who does – you guessed it! – less intense, but still powerful, versions of the exercises. Routines are upwards of 30 minutes. Some days you’ll have two, which could bring the time up to an hour. It’s really not bad when you plan for it. Even if you don’t usually sweat (like me), you’ll be drenched by the end, and I mean hair soaking wet. It feels good.

You may be wondering why I love it if it sounds so…bad? hard? Well, you get results. Fast. Plus, the workouts really are fun. You have 3-minute rounds where you go all out, a  quick opportunity for a water break in between, and then go full force again. When you’re doing it, you hate yourself, you’re cursing the trainers, and you literally just want it to be over. Then, when it is over, you want more. That’s why I’m currently in my second round.

This is the second program I’ve purchased digitally from Beachbody on Demand (BOD)*. I am so in love with my BOD subscription. Now you can purchase a monthly subscription for less than $9 and that gives you access to ALL the Beachbody programs available!

Note: I used to stream on the Amazon Firestick, but have since upgraded to the Apple TV and it was so worth it. The menus are better and so is the display. Highly recommend it. The only downside is that it’s not as portable.

Photo property of Beachbody, LLC.

Before You Begin

Make sure to track your results! Take measurements, weigh yourself, and figure out your container breakdown (more details under “Nutrition”).

Watch the move breakdown videos; trust me – they will come in handy.

Nutrition

Start each day off right – with breakfast. This can be a shake or another healthier option like sweet potato hash and eggs. I’m a fan of eating non-traditional breakfasts. Sweet potato chocolate chili, anyone?

A little Sunday meal prep can help you stay on track! I recently started using my Instant Pot  for this and it has helped tremendously.

The program recommends eating small meals and healthy snacks throughout the day. I’ve gotten into the habit of eating 3 filling meals with minimal snacking. Do what works best for you. The included recipe booklet has fun meals such as BBQ Chicken Pita Pizza and Energy Trail Mix.

I love that the newer Beachbody programs all use the same container breakdowns. (NOTE: These will be updating soon to make it a little easier to convert recipes.) It makes it super easy to stay on top of your nutrition as you move through the programs. Use a simple formula to figure out how many of each container you get per day. My plan is based on a 1,200-1,499 calorie diet: 4Red (protein), 3Green (veggies), 2Purple (fruits), 2Yellow (carbs), 1Blue (healthy fats), 1Orange (nuts and seeds), and 2Teaspoons (oils). This turns out to be plenty of food, but if you’re still hungry, and a glass of water doesn’t do the trick, add another green or red. This plan can also be designed around a vegetarian or gluten free lifestyle.

The Portion Fix Containers help you eat just the right amount.

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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 Hydrate into your routine.

My favorite way to keep hydrated is with my healthy human water bottle.

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Optional Equipment

  • Yoga Mat / Towel for elbow planks (the first round I got rug burn!)
  • Agility Ladder (Deluxe workouts only)

The Workouts

Workouts are switched up throughout the four weeks. Each varies from 6-12 three-minute rounds. You might not get them down right away, but you will as you repeat them. Again, the move breakdown videos are helpful.

Each week ends with a 21-minute Active Recovery (described above). Some days you’ll supplement the workouts with 5 Minute Core on the Floor and 16-minute Core Kinetics. Both are tough, but will get you where you need to be. If your muscles are sore and you are so inclined, there is a Relief workout that can be done each night – and get this: the trainers show up in their jammies!

The Trainers

Joel Freeman – Elite personal trainer and one of the newest Super Trainers in the Beachbody family.

Jericho McMatthews – Self-proclaimed “fitness chameleon,” new mommy (to the cutest baby!), and one of the newest Super Trainers in the Beachbody family.

The Results

Right now this is the newest program (but not for long!) and it has a lot of hype surrounding it. For good reason – it works. I read a ton of positive reviews online. You can expect to see results after the first week if you’re consistent. This is my favorite program. I may whine about it, but I still look forward to my workouts every day. Overall, I lost 4.6 pounds and 4 inches during my first round, but most importantly, I gained strength and definition. Nothing compares to feeling confident in your own skin.

Bottom Line: I have and will continue to recommend this to all of my friends and family. Try it out for yourself. What’s the worst that can happen? If you decide it’s not really your thing, Beachbody offers a 30-day money back guarantee (less s&h). If you do like it and you see results, be sure to submit your before and after photos, weight, and measurements to the Beachbody Challenge and they will send you a FREE t-shirt. Either way, you really can’t lose.

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Seriously, the comfiest shirt I own!

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

*Other package options available online. Team Beachbody Club members save 10%, coaches save 25%.

Visit teambeachbody.com 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.)