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The Shift Shop

Good morning blog friends!

Did you read my last post, about making time for a 30ish-minute workout?

shift shop

Well, The Shift Shop is perfect for my new scaled-down-but-still-doing-it workout plan.  From the Beachbody website:

What makes the SHIFT SHOP unique?
The SHIFT SHOP uses a revolutionary “ramp-up” method that starts you off
slow—then gradually increases the intensity week by week—all while refining
your nutrition. In Week 1, you start with 25-minute cardio and strength workouts
you can really do, and a nutrition plan you can stick with. Starting in Week 2,
you’re pushing a little harder, for 35 minutes, and consuming more protein to fuel
the burn. But it’s nothing you can’t handle. Then in Week 3, your shift has kicked
into high gear, with intense 45-minute workouts and clean eating. The results
when you cross the finish line? Stunning.

I did The Shift Shop after returning from the Beachbody Coach Summit in New Orleans last summer (and got the tee shirt!).
The trainer, Chris Downing, really left an impression on me. Sometimes celebrity trainers make their workouts seem too tough for regular people, but this guy is determined to make his workout – and thus fitness itself – accessible to everyone.

The set up of this program is pretty simple – the first week is a 25-minute cardio workout and a 25-minute weights workout, alternated for 6 days. Repeat the sequence the second week with 35-minute workouts, and repeat the sequence the third week with 45-minute workouts. Oh and there’s abs workout thrown in there too You only need one set of dumbbells for the weights workouts (I use 10-pound dumbbells), and the cardio workouts have a modifier. Easy to follow, and really motivating because you can actually see how you improve as each week progresses.

ANYWAY! While I’m still working two full-time jobs, my plan is Couch-to-10K Monday, Wednesday, and Friday; and the 25-minute weights workout from the Shift Shop on Tuesday, Thursday, and Saturday. I’ll do my long ab routine on Saturdays, too. Sitting for 16 hours a day is NO BUENO, especially at my age. It makes me feel like crap and look even worse, so I think this routine might be a good solution until I have more time again.

Wish me luck! Have you started a new workout routine for the new year?


Happy New Year!

Hello old blog friends,

I’m starting the new year as I mean to go on, and that’s with blog post and workout plan!

Today I started Couch-to-10K from the beginning. My plan is to work on speed. (And to stick with the program until the end, obviously)

couch to 10k, week 1 day 1


This was today’s run. Not bad for Week 1, Day 1.

This workout is 5 minutes walking, 60 seconds running, and 90 seconds walking (8 reps of this), and then 5 minutes of walking. Since it was such a short running interval, I thought I would really push myself and go for 7.5. And I did it the first three intervals! Then I did the next one at 7.0, the next at 6.5, and the rest at 6.0.

I am way out of shape. I’ve been working two full-time jobs and using that as an excuse for indolence. I have not had a proper exercise program since September. Needless to say, that’s made me grumpy, chubby, and just not a happy lady. So we’re changing that in the new year! I can manage 30ish minutes a day. I can and I will!

How was your holidays? Anything New Year’s resolutions?