Welcome to Monday! Last week I completed the second week of the new program Shift Shop and I’m LOVING it! As I explained in my Shift Shop and Running Week 1 post, it is a 3 week program and each week the workouts and the nutrition plan change slightly. The workouts are called Speed or Strength, with speed being a cardio/plyometric/agility workout and strength being a full body strength training workout with emphasis on upper body. Week 1 workouts are 25 minutes long, week 2 workouts are 35 minutes and week 3 are 45 minutes! Each week you do three speed workouts and three strength workouts (same two workouts repeated 3x each), plus two 12 minute core workouts. There is also an optional Mobility workout. Shift Shop is available to all Beachbody on Demand members.
Shift Shop Week 2 Workouts With Running
Coming out of a really solid week 1, I was feeling strong, yet tired! I got in 4 runs and all 6 Shift Shop workouts (Mike was out of town which made it more of a juggle than usual) and was feeling like I really needed a rest day, so I took one on Monday. Because of the rest day plus longer workouts, I decided to drop one of my runs, making it just three for the week. Given that I’m not really training for any running races, that worked out just fine. Below is a graphic showing exactly how I combined Shift Shop and running in week two:
The group speed workout this week was tempo intervals and I ended up running 11.5 miles on Saturday, for a total of 22.5 miles for the week. In addition to the above workouts, I also completed Shift Core twice, as scheduled. Like I said in my week 1 post, you could easily drop some of the speed workouts in place of running if you need to get more runs in and/or don’t want to do double days. I’m thinking going forward I’d consider doing something like 1 speed workout, 2-3 of the strength workouts and 4-5 days of running. Ideally, I’d either have a rest, mobility or yoga day the day after my long run instead of the strength training workout.
The Shift Shop Nutrition Plan – Week 2 (& Modifications for Running)
From the beginning, the nutrition plan for Shift Shop was by far the most intimidating part of this program. The nutrition changes each week, with fewer and fewer yellow containers/carbs allowed each week. Fruit is still allowed thankfully! I am loving all the delicious summer fruit, especially peaches. Week 1’s list of carbs was also limited as compared to other programs like 21 Day Fix, not allowing any grains at all. Only legumes and potatoes were allowed which worked out just fine because I love beans and lentils! Week 2 drops the legumes, so your only carb choice is potatoes.
I struggled with the nutrition more in week 2 for a few reasons. First, I didn’t plan my meals out as well which meant there were a few times that I went off plan because I was hungry and didn’t have an approved meal available. Second, Mike was in town so I had fewer leftovers (in week 1 I’d just cook normally and save the leftovers for meals later in the week). Third, we had way more social events this week. And last, I got sick of potatoes!!!
Reflecting on the week, I was also just less committed (happens so often in the second week of a challenge – we get so amped up for week 1 and then our motivation wanes in week 2) and I made more exceptions for alcohol and treats. I also had a big cheat meal for date night (which was planned) – beer, pizza, and ice cream! I didn’t feel guilty – it’s all part of the plan for me! I believe in balance and I don’t think it’s sustainable for people to give up all their favorite foods.
Despite the obstacles I faced last week, I still did a decent job of following the nutrition plan and definitely ate WAY more veggies and protein and much less dessert, alcohol and bread than I normally do in a week. One of my favorite things about the Shift Shop nutrition plan is the amazing recipes that are included. There are so many to choose from! This week I made the turkey lettuce wraps and they were delicious! I highly recommend them.
Shift Shop Week 2 Results
I finished up week 2 feeling STRONG! I can feel the changes in my body – I’m more toned and fit and feeling much stronger. However, unsurprisingly, I did gain back a 2 of the 4 pounds I lost in week 1. I had a feeling those pounds were mostly water weight (it’s pretty much impossible to lose 4 pounds of fat in one week if you’re already close to your goal weight). Just keeping it real! I haven’t done measurements, but I’m pretty sure I’ve lost some around my waist. I’ll definitely be doing measurements and all that for my final results post next week!
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), 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’m only opening up 15 spots so be sure to reach out as soon as possible to get yours! You can fill out this simple form to get more info and you can read results of some of my recent challenge groups here.
What is your favorite way to cook potatoes and which kind is your favorite?