I completed all 18 workouts plus all 6 scheduled core workouts for the new Beachbody program Shift Shop. As a runner, I tend to modify the programs I do becuase it’s often not practical to fit every single workout in on top of running (actually, I’ve only completed all 21 workouts in 21 Day Fix ONCE and when I did P90X in 2011, we skipped Kenpo every single week so I can’t say I did 100% of those workouts either). But, since I have kind of been in a no man’s land for training, I put Shift Shop at the top of my priority list, with running coming second.
Shift Shop is a three week program that is designed to help you break through a plateau in your fitness and nutrition. Unlike 21 Day Fix, where there are 7 workouts total and you do one per day and repeat every week, Shift Shop has two workouts (one cardio/agility, one full body strength) per week that alternate each day, and every week you get two new workouts which are 10 minutes longer (25 minutes in week 1, 35 minutes in week 2, and 45 minutes in week 3).
Chris Downing, the super trainer behind Shift Shop, does an incredible job of not only showing you how to do the moves correctly (including showing you how to modify – this definitely can be a beginner friendly program), but he is also super motivating and entertaining. The workouts themselves are a little slower paced than 21 Day Fix becuase Chris explains every move in detail, so the breaks are longer. Every workout has 2-3 rounds of the same moves so it’s great becuase you really get to know them and master them by the end of the week, but because you have new workouts the following week, you don’t get bored.
The nutrition plan also shifts week to week, mostly in the arena of carbs. Unlike 21 Day Fix, grains and alcohol are not on the plan at all. During week 2, the number of carbohydrates decreases, as does the type (no more legumes, just potatoes) and in week 3, carbohydrates (other than those naturally occurring in fruit and vegetables) are eliminated. I opted NOT to follow the week 3 nutrition plan, and instead went back to week 1. More on that later.
Shift Shop Week 3 Workouts With Running
Week 3 was tough! The 45 minute workouts really amped things up – I felt like not only were they longer, but also more intense, though they maybe just felt that way because I was tired from the previous weeks. I knew it would harder for me to fit the workouts in with running, so I just focused on getting in my long run and at least two other short runs. I didn’t do speed work this week. I ended up doing two three mile runs and a just over 12 mile run on Saturday. I also completed the two core workouts this week in addition to what is shown below.
Below is a schedule showing exactly how I combined Shift Shop and running in week three:
I want to note that I think you can combine Shift Shop with running, however, I’d recommend modifying. I think if you were running 4-5 days a week, you could either drop a speed and a strength workout each week, or drop two speed workouts for a total of 4 Shift shop workouts and 4-5 runs per week. That is the approach I’ll take when I do this program again.
The Shift Shop Nutrition Plan – Week 3 (Modifications for Running)
After feeling my energy decrease in week 2 due to the limited carbs, I decided to go back to week 1’s nutrition plan in the final week. And although I would love to say I was still able to stick to that, I wasn’t perfect. I had a pretty stressful and busy week, and ended up just doing my best at eating according to the plan. I had more than one cheat meal (due to prior plans to go out with friends) and even ate ice cream a few nights (and drank three of the nights – oops!). It wasn’t my finest week of nutrition, BUT I did eat more salads, less bread, and more vegetables this week than I do in a normal week, so I called that a win! It’s all about balance right?! I really do think this program CAN be done as planned (and I think results would be even more spectacular had I done it) if you plan ahead, though I would not recommend the no carb week 3 plan if you are also running.
Shift Shop Final Results
Before I get into the numbers, I want to say that I really, really enjoyed Shift Shop. It was just the kick in the pants I needed and I really felt great this week. I could feel myself getting stronger and leaner with every workout. I am excited to see how my strength processes in the weeks to come. Although I am now officially in half marathon training, with less than 9 weeks to go until the Raptor Ridge Trail Half Marathon, I will still be doing Beachbody on Demand strength training along with my running. I just haven’t quite decided what I’ll do yet!
My final Shift Shop 21 Day Results:
3.6 pounds lost
4.5 inches lost (1 on my waist!)
Join My Next Accountability Group
If Shift Shop sounds like a challenge you’re up for (this program is built to help you break through a plateau and/or quickly drop some weight and add muscle for an event), or if you’d like to try 21 Day Fix (more of a lifestyle program and great to mix with running), I’d love to have you join me for my upcoming accountability group on August 14th. The group will be 3 weeks long (wrapping up for Labor Day!) with an optional 4th week for those who want it. I can’t tell you how many people tell me that they liked the accountability group portion of the challenge more than they expected. We’re a community and it is truly something I look forward to checking in on daily!
You’ll want to sign up ASAP as I only have a couple of spots left. You can fill out this simple form to get more info and you can read results of some of my recent challenge groups here.
When you cross-train, do you prefer cardio or strength training?