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?
I would really have a hard time giving up grains too. As a vegetarian they are a big part of my diet. Looks like this challenge is going really well for you
Since my diagnosis with RA, I’ve made a big change in my diet and that’s to include more anti-inflammatory foods. I still have not eliminated alcohol (I need that wine) and do indulge in pizza with my family. I think it’s been all good.
I love potatoes! I honestly could eat them everyday, round the clock. I think baked is my favorite (especially red potatoes with the skins left on).
Great job! I struggle with challenges because I find it hard to cook separate meals for me – it’s hard enough cooking one dinner, nevermind two different ones every night!
Thanks! My husband will go with the flow as long as he’s full, so I just try to make extra food, though every time I think we’ll have leftovers he just eats it all!!!
I would have a tough time cutting out so many carbs, but those turkey lettuce wraps look delicious and the workouts sound cool!
I’m usually ALL about the carbs and I think they are super important for marathon training, but since my running volume is low right now I think it’s ok. Definitely a short term plan but also making me conscious of how often I default to thinks like toast as a snack!
Sounds like a great program. I personally can’t do regimented challenges like that. I’m pretty good with setting my own goals and going after them. Thankfully I already eat pretty clean, too! If I didn’t I think I would be in trouble!
I’m all about structure! I enjoy having a program to follow and check off the boxes. I’ve found it keeps me way more motivated than setting my own plan.
I love roasting potatoes in the oven. I mix chopped potatoes up in a mixing bowl with olive oil and various spices (garlic and sea salt are a definite must) and then roast them for 15-20 minutes at 400 degrees. So easy, and so much healthier than other fried potato options.
Yes! I’ve been doing basically that during this program. I usually only cook sweet potatoes and it’s been a nice switch up. Always garlic and olive oil! And plenty of salt for me!
The workout plan sounds pretty doable, but I would also have trouble with the weekly nutrition plans. But three weeks is not that big of a commitment. Sounds like a good week overall for you!
Thanks! That’s what I love about the workouts -short and challenging but not going to make you unable to walk the next day!
I’ve been hearing lots of this Shift program, sounds intense!
Wow! I’m impressed that you are able to combine this with running. Nice work!!
Thanks! I would definitely modify the program going forward to make it more sustainable but for now it’s a nice challenge!
Great job! I know it would be so hard for me to give up carbs. It would definitely be a slow process for me lol
Thanks! And I really don’t think that carbs are the enemy, especially as runners, so I’m torn!
Mashed sweet potatoes with butter and cinnamon is my favorite way to eat potatoes. And I would have a hard time giving up fruit (especially in the summer)!
Oh yeah fruit is allowed! I should have clarified. The yellow containers are carbs like bread, pasta, potatoes, beans, etc but fruit is a separate category (purple!). I would not survive without fruit either!