{"id":4425,"date":"2018-07-03T07:13:33","date_gmt":"2018-07-03T14:13:33","guid":{"rendered":"http:\/\/howtobefit.com\/coach-blog\/?p=4425"},"modified":"2024-10-04T19:45:55","modified_gmt":"2024-10-05T01:45:55","slug":"shift-shop-leaner-faster-stronger","status":"publish","type":"post","link":"https:\/\/howtobefit.com\/coach-blog\/2018\/07\/03\/shift-shop-leaner-faster-stronger\/","title":{"rendered":"Shift Shop Will Get You Leaner, Faster, and Stronger"},"content":{"rendered":"<div class=\"entry__meta show-for-xmedium\"><span class=\"posted-on\"><time class=\"entry-updated updated\" title=\"Wednesday, July 26, 2017, 5:30 pm\" datetime=\"2017-07-26T17:30:29-07:00\">July 26, 2017<\/time> <\/span><span class=\"entry-author\">| BY: <a class=\"author url fn\" title=\"Posts by Hannah Rex\" href=\"https:\/\/www.beachbodyondemand.com\/blog\/author\/hrex\" rel=\"author\">Hannah Rex<\/a><\/span><\/div>\n<div class=\"entry__image\"><\/div>\n<div class=\"entry__content entry-content\">\n<p style=\"text-align: center;\"><a href=\"http:\/\/bit.ly\/coach-rich-dafters-team-beachbody-site\" target=\"_blank\" rel=\"noopener noreferrer\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-4426 size-full\" src=\"http:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2018\/07\/Shift-Shop-Challenging-Workout-715x358.jpg\" alt=\"Shift Shop from Chris Downing\" width=\"715\" height=\"358\" srcset=\"https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2018\/07\/Shift-Shop-Challenging-Workout-715x358.jpg 715w, https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2018\/07\/Shift-Shop-Challenging-Workout-715x358-300x150.jpg 300w\" sizes=\"auto, (max-width: 715px) 100vw, 715px\" \/><\/a><\/p>\n<p><a href=\"http:\/\/bit.ly\/shift-shop-base-kit-on-dvd\">SHIFT SHOP<\/a> is anything but your average home workout program. Created by Super Trainer and former athlete <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/chris-downing?referringRepID=1393&amp;locale=en_US\">Chris Downing<\/a>, SHIFT SHOP, available on <a href=\"http:\/\/bit.ly\/shift-shop-on-beachbody-on-demand\" target=\"_blank\" rel=\"noopener noreferrer\">Beachbody On Demand<\/a>, \u00a0was made with athletes in mind by challenging your agility, coordination, endurance and more. It was created to take you back to peak moments of your athletic training, or to elevate your fitness level beyond anything you&#8217;ve experienced before.<\/p>\n<div class=\"height-spacer height-spacer-2\"><\/div>\n<h2><strong>What is SHIFT SHOP?<\/strong><\/h2>\n<p>This is a three-week ramp-up fitness program consisting of strength and cardio workouts. And although they&#8217;re challenging, this is a program that anyone can do. For the strength workouts, you just need your bodyweight and a set of dumbbells. For the cardio workouts, you use the <a href=\"https:\/\/www.teambeachbody.com\/shop\/us\/d\/agility-markers-AgilityMarkers?referringRepID=1393&amp;locale=en_US\" target=\"_blank\" rel=\"noopener noreferrer\">Beachbody \u00a0Agility Markers<\/a> \u00a0as directional targets to help improve your reflexes and coordination. There&#8217;s also a nutrition plan paired with the workouts that gradually \u00a0decreases your consumption of starchy carbs, to test your resolve and to push you to rethink your relationship with \u00e2\u20ac\u0153comfort\u00e2\u20ac\u009d \u00a0food.<\/p>\n<p>In week one, the workouts are 25 minutes long, and you eat a 40\/30\/30 balance \u00a0of carbs, protein, and fat. Week two increases the workouts to 35 minutes and you cut back on starchy carbs. Finally, week three concludes with 45-minute workouts and removes starchy carbs from your diet completely, so carbs only make up \u00a030 percent of your calories. And, if you \u00a0<i data-redactor-tag=\"i\">still \u00a0<\/i>want more of a challenge, you can tackle the deluxe workouts, which are 50 minutes.<\/p>\n<p>By gradually increasing the workout length and slowly removing starchy carbs from your diet, your body has time to adjust to the changes, making this challenging program more doable. \u00a0This unique design makes SHIFT SHOP \u00a0a program that anyone can do, no matter their <a href=\"?referringRepID=1393&amp;locale=en_US\" target=\"_blank\" rel=\"noopener noreferrer\">fitness level<\/a>.<\/p>\n<p>\u00e2\u20ac\u0153I didn&#8217;t want to create a program that would make a person feel like they didn&#8217;t belong or that would \u00a0make them feel inadequate,\u00e2\u20ac\u009d Downing says. \u00a0Thanks to the ramp-up design of the program and a modifier who demonstrates lower-impact and less-intense options \u00a0for each exercise, there \u00a0have been people who have been overweight who still had much \u00a0success with SHIFT \u00a0SHOP.<\/p>\n<div class=\"height-spacer height-spacer-2\"><\/div>\n<h2><strong>Why Will the SHIFT SHOP Challenge You?<\/strong><\/h2>\n<p>From the total-body moves to the rigorous nutrition plan, every aspect of \u00a0<a href=\"http:\/\/bit.ly\/shift-shop-base-kit-on-dvd\" target=\"_blank\" rel=\"noopener noreferrer\">SHIFT SHOP<\/a> \u00a0is designed to challenge you, both physically \u00a0and mentally. But, here&#8217;s why it&#8217;s well worth your while to do it: even if you&#8217;re not in peak athletic shape, you can still transform your body and mind over the course of \u00a0three weeks.<\/p>\n<div class=\"height-spacer height-spacer-1\"><\/div>\n<h3><strong>The Ramp-Up Method<\/strong><\/h3>\n<p>This unique component of SHIFT SHOP helps you reach your goals by gradually training your body and mind for moves that increase in difficulty, and workouts that increase in length and intensity.<\/p>\n<p>Chris likes to think of it as trying to get to the top of a mountain. \u00e2\u20ac\u0153You work an additional 10-minutes per workout each week, and you want to get to that final week &#8211; the mountaintop of the program,\u00e2\u20ac\u009d he says. \u00e2\u20ac\u0153This is challenging, but as you&#8217;re ramping up, you&#8217;re reinventing yourself the whole time. So by the time you get to the top of that mountain you&#8217;re in better shape mentally, physically, and emotionally.\u00e2\u20ac\u009d<b data-redactor-tag=\"b\"><\/b><\/p>\n<p>And instead of learning entirely new moves each week, the program builds on moves you&#8217;ve already learned and combines them into compound moves. \u00e2\u20ac\u0153Each week really sets you up for the next,\u00e2\u20ac\u009d says Elanit Friedman, Beachbody&#8217;s Director of Fitness and Wellness. \u00e2\u20ac\u0153You spend a week doing these movements, and right when your body is getting used to them, we intensify them.\u00e2\u20ac\u009d<\/p>\n<p>For example, in week one you might do a squat and a bicep curl separately, but in week two you do them in together, explains Friedman. \u00e2\u20ac\u0153You&#8217;re not learning any new moves in week three, so you can push the intensity all the way up,\u00e2\u20ac\u009d she says. \u00e2\u20ac\u0153Since you already know the moves, you can push harder than you normally would.\u00e2\u20ac\u009d<\/p>\n<div class=\"height-spacer height-spacer-1\"><\/div>\n<h3><strong>You&#8217;re Doing Cardio and Strength<\/strong><\/h3>\n<p>This isn&#8217;t \u00a0<i data-redactor-tag=\"i\">just \u00a0<\/i>a strength training program, and it&#8217;s not \u00a0<i data-redactor-tag=\"i\">just \u00a0<\/i>and cardio program. It&#8217;s both. Each week, you alternate between cardio and strength workouts. The cardio workouts challenge your agility, coordination, and endurance, while the strength workouts help you build muscle. Both challenge your entire body, so no muscle gets left behind.<\/p>\n<p>If you&#8217;re not used to using weights in your workouts, this is just another way that SHIFT SHOP will push your limits. \u00e2\u20ac\u0153Using weights allows you to expand your exercise library,\u00e2\u20ac\u009d Friedman says. \u00e2\u20ac\u0153It&#8217;s fun, the moves are dynamic, and weights bring an added challenge into the mix.\u00e2\u20ac\u009d<\/p>\n<p class=\"p1\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-10170294589 size-full\" src=\"https:\/\/s3-us-west-2.amazonaws.com\/beachbody-blog\/uploads\/2017\/07\/Shift-Shop-Toughest-Workout.jpg\" alt=\"Shift Shop Hardest Workout Challenge\" width=\"600\" height=\"400\" \/><\/p>\n<div class=\"height-spacer height-spacer-1\"><\/div>\n<h3><strong>The Agility Markers<\/strong><\/h3>\n<p>Another unique aspect of \u00a0<a href=\"http:\/\/bit.ly\/shift-shop-base-kit-on-dvd\" target=\"_blank\" rel=\"noopener noreferrer\">SHIFT SHOP<\/a> \u00a0is the four hexagon \u00a0<a href=\"https:\/\/www.teambeachbody.com\/shop\/us\/d\/agility-markers-AgilityMarkers?referringRepID=1393&amp;locale=en_US\" target=\"_blank\" rel=\"noopener noreferrer\">Agility Markers<\/a>. Used during the agility workouts, you sprint, crawl, and jump around them as Chris calls out different commands.<\/p>\n<p>\u00e2\u20ac\u0153The program is designed to be done in a six-by-six space,\u00e2\u20ac\u009d Friedman says. \u00e2\u20ac\u0153But the cool thing about the markers is that you can scale them to whatever sized area you have available to you. So let&#8217;s say you take them outside and double the spacing. So now you&#8217;re sprinting in a 12-foot space, and the workout just became twice as difficult.\u00e2\u20ac\u009d You can keep making the space wider and longer to intensify the agility workouts.<\/p>\n<p>\u00e2\u20ac\u0153SHIFT SHOP is as hard as you make it,\u00e2\u20ac\u009d Downing \u00a0says, and the Agility Markers are a great example of this. \u00e2\u20ac\u0153As you go through the program \u00a0and get stronger, your spirit is going to tell you need to go harder. As you get more confident, you&#8217;re going to want to \u00a0challenge yourself.\u00e2\u20ac\u009d<\/p>\n<div class=\"height-spacer height-spacer-1\"><\/div>\n<h3><strong>The Nutrition Plan<\/strong><\/h3>\n<p>The nutrition plan like the workouts gradually ramps up in intensity to help you accomplish the ambitious feat of eliminating starchy carbs from your diet.<\/p>\n<p>For starters, this plan eliminates all grains, a key component of Chris&#8217;s diet when he&#8217;s focused on shredding down. Secondly, week one starts with a truncated list of approved carbohydrates. Then, as the weeks progress, you cut more carbs out of your diet, until you finally remove all starchy carbs completely. This leaves you with only consuming carbs via fruits and vegetables.<\/p>\n<p>Although this might sound like a \u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/chocolate-peanut-butter-ice-cream-sandwiches-recipe\" target=\"_blank\" rel=\"noopener noreferrer\">ketogenic<\/a>, or \u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/are-low-carb-diets-effective-for-weight-loss\" target=\"_blank\" rel=\"noopener noreferrer\">low-carb diet<\/a>, it&#8217;s not. You&#8217;re still getting at least 30 percent of your calories from carbs, explains Paige Bent\u00c3\u00a9, M.S., R.D., a Beachbody Nutrition Manager, and that only happens in the final week. The first two weeks still allow \u00a040 percent of your calories to come from carbs.<\/p>\n<p>\u00e2\u20ac\u0153Part of what people don&#8217;t understand is that you can get carbs in other places,\u00e2\u20ac\u009d she says, rather than just foods like bread and pasta. Oftentimes people rely too much on these kinds of processed carbs. \u00e2\u20ac\u0153So, it&#8217;s not always the problem of eating a diet is too high in carbs, it&#8217;s just the wrong kind of carbs.\u00e2\u20ac\u009d<\/p>\n<p>But a diet with only 30 percent \u00a0carbs is still lower than the typical American diet, and most other Beachbody programs. \u00a0This helps to temporarily lean out your body by reducing your glycogen stores, and it also helps to retrain how your brain thinks about carbs. A major concept behind this plan is that food is fuel for your body, not a crutch to lean on when you&#8217;re bored or in need of comfort.<\/p>\n<div class=\"height-spacer height-spacer-1\"><\/div>\n<h3><strong>The Mental Shift<\/strong><\/h3>\n<p>It doesn&#8217;t matter if you have two minutes left in a game or just a few more sets of squats as you near the end of a sweat session, everything becomes even tougher physically \u00a0<i data-redactor-tag=\"i\">and \u00a0<\/i>mentally. \u00a0<a href=\"http:\/\/www.teambeachbody.com\/en_US\/workout-routines\/shift-shop?ICID=BLOG_TSS&amp;referringrepid=1393&amp;refsource=Blog\" target=\"_blank\" rel=\"noopener noreferrer\">SHIFT SHOP<\/a> \u00a0is no different.<\/p>\n<p>\u00e2\u20ac\u0153These exercises are not easy, and the duration of the workouts aren&#8217;t easy. There are moments where you want to stop working,\u00e2\u20ac\u009d Friedman says. And in those moments, Downing has your back with \u00e2\u20ac\u0153<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/shift-shop-rules\" target=\"_blank\" rel=\"noopener noreferrer\">Shop Rules<\/a>,\u00e2\u20ac\u009d motivational statements to help keep you going. \u00e2\u20ac\u0153This program really challenges you mentally,\u00e2\u20ac\u009d Downing says. \u00e2\u20ac\u0153But it&#8217;s showing you that you&#8217;re capable of anything you set your mind to. Period.\u00e2\u20ac\u009d<\/p>\n<p>The nutrition plan is also challenging. \u00e2\u20ac\u0153A lot of people rely on starchy \u00a0carbs as comfort foods,\u00e2\u20ac\u009d Bent\u00c3\u00a9 says. \u00e2\u20ac\u0153It&#8217;s sugar, it&#8217;s bread, it&#8217;s pasta\u00e2\u20ac\u00a6so when you start eliminating these foods, you see physical results, but you have to remain strong mentally to keep them out of your diet.\u00e2\u20ac\u009d<\/p>\n<div class=\"height-spacer height-spacer-2\"><\/div>\n<h2><strong>How Does SHIFT SHOP Compare to Other Beachbody Programs?<\/strong><\/h2>\n<p>There are three major factors that make \u00a0<a href=\"http:\/\/www.teambeachbody.com\/en_US\/workout-routines\/shift-shop?ICID=BLOG_TSS&amp;referringrepid=1393&amp;refsource=Blog\" target=\"_blank\" rel=\"noopener noreferrer\">SHIFT SHOP<\/a> \u00a0a unique home workout program. No other \u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/plans\/offers_bod?referringrepid=1393&amp;utm_campaign=bod_article_links&amp;utm_content=default&amp;utm_medium=body_link&amp;utm_source=blog\" target=\"_blank\" rel=\"noopener noreferrer\">Beachbody program<\/a> \u00a0uses the ramp-up method to progressively increase the duration \u00a0and intensity of the workouts. The \u00a0<a href=\"http:\/\/www.teambeachbody.com\/en_US\/shop\/-\/shopping\/AgilityMarkers?referringrepid=1393&amp;refsource=Blog\" target=\"_blank\" rel=\"noopener noreferrer\">Agility Markers<\/a> \u00a0were also designed specifically for SHIFT SHOP, to help you increase your athleticism as you build strength, endurance, and multi-directional power. Finally, no other program has the same kind of regimented nutrition plan as SHIFT SHOP, which decreases your consumption of starchy carbs to \u00a0challenge your mind and body.<\/p>\n<p>This trio \u00a0of smaller challenges makes up the big, overall task \u00a0that is the SHIFT SHOP program. \u00a0As you push through \u00a0each of these individual obstacles, you become more empowered \u00a0and \u00a0capable to accomplish anything you set your mind to.<\/p>\n<div class=\"height-spacer height-spacer-2\"><\/div>\n<h2><strong>Who Should Do SHIFT SHOP?<\/strong><\/h2>\n<p>Anyone who wants to see results.<\/p>\n<p>Seriously, it was designed for people of all fitness levels. \u00e2\u20ac\u0153It was created for everybody, but definitely with the athlete in mind,\u00e2\u20ac\u009d Friedman says. \u00e2\u20ac\u0153A lot of the moves were inspired by football drills, basketball drills, soccer drills, and other sport-specific exercises designed to enhance agility, coordination, speed, strength, and power.\u00e2\u20ac\u009d<\/p>\n<p>But it&#8217;s also easily adaptable to multiple fitness levels. \u00e2\u20ac\u0153This program is attainable for beginners because it can ramp them up over the three-week period to feel comfortable and in shape enough to do another program, or to do SHIFT SHOP again,\u00e2\u20ac\u009d Friedman says. Plus, a modifier demonstrates every exercise, showing you how to adjust the difficulty and intensity of the moves as needed.<\/p>\n<p>\u00e2\u20ac\u0153This program is definitely achievable for anyone who tries it; you can finish it,\u00e2\u20ac\u009d Friedman says. \u00e2\u20ac\u0153But with anything that will give you results like this, it&#8217;s not easy.\u00e2\u20ac\u009d<\/p>\n<\/div>\n<p>&nbsp;<\/p>\n<div style=\"margin-top: 0px; margin-bottom: 0px;\" class=\"sharethis-inline-share-buttons\" ><\/div>","protected":false},"excerpt":{"rendered":"<p>July 26, 2017 | BY: Hannah Rex SHIFT SHOP is anything but your average home workout program. Created by Super Trainer and former athlete Chris Downing, SHIFT SHOP, available on Beachbody On Demand, \u00a0was made with athletes in mind by challenging your agility, coordination, endurance and more. It was created to take you back to [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[916],"tags":[],"class_list":{"0":"post-4425","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-find-workout-program","7":"czr-hentry"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Shift Shop Will Get You Leaner, Faster, and Stronger - Fitness, Health &amp; Longevity With Coach Rich Dafter<\/title>\n<meta name=\"description\" content=\"SHIFT SHOP was made with athletes in mind by challenging your agility, coordination, endurance and more. 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