SHIFT SHOP

Shift Shop Release

I am so excited to announce the details of our newest program!! Not only are we getting a new program but we also have a new trainer to beachbody!! Chris Downing brings fitness to a whole new level with Shift Shop. Its all about the physical AND mental transformation in 21 days!

Who is Shift Shop For??

* Shift Shop is for anyone that wants to ramp up their fitness fast.  In three short weeks you progress from basic 25 minute workouts to advanced 45 minute routines. All while honing your nutrition for optimal results.

* It's great for ALL fitness levels. If you have a lot of weight to lose, Shift Shop will be your on-ramp to fitness. If you've spent some time away from your regular routine, Chris will lead you through a fitness tune-up.  It's perfect for anyone who wants an easy commitment to jump start their regimen!

What does it look like?

Shift Shop is 3 weeks, 25-45 minute workouts, 6 days a week.

Week 1: Chris uses shorter, 25 minute workouts that'll help you stay focused and committed. And you'll be eating a healthy balance of carbs, protein and fat.

Week 2: Just as your body adapts to the workouts, Chris increases their length to 35 minutes. Plus you'll cut back on the starchy carbs, while revving up the proteins and veggies.

Week 3: It all comes together. Seven days of higher-intensity workouts, while eating clean. This is your 45 minute workouts with 2 core add on days!

AND there's even a MODIFIER you can follow, so you can always get through all the moves, and still get a great workout!!

 

If you want to be one of the first Shift Shop transformations, please fill out the application below for a spot in my Shift Shop test group!!  The program is being released July 12th and the group will be kicking off prep week on Monday July 17th!! This group is for women who are serious about reaching their fitness goals and who are ready to commit to the lifestyle change! 

CLICK HERE FOR APPLICATION



Country Heat

Country Heat is almost here!

Grab your cowboy hat, plaid shirts and chaps and get ready to dance to the newest and hottest country dance fitness program!

Country heat is a high-energy, low impact dance workout that's so simple and fun that EVERYONE can do it!    This is not your typical line dancing but instead it is cardio dancing to your favorite country songs....

Country Heat is 30 minutes of nonstop dancing to reshape your body, melt off the weight, and tone and tighten everything from your booty to your legs, shoulders, and arms…all in just 30 days!

Autumn Calabrese, also the creator of the 21 day fix, 21 day fix extreme, portion fix control eating plan, FIXATE cookbook and co-creator of Hammer and Chisel has created this program as a simple, fun and effective way to lose weight and get fit with no equipment needed!!

Want to be the first to know when Country Heat is available?

Simply fill out the form at the bottom of this post and I will be in contact with you to make sure you get all the information as soon as its available!

Here are some of the common FAQ's about this program that we have received so far:

 Q. Who is Country Heat for?

Anyone who’s looking for a simple, fun, and effective way to lose weight and get fit. While Country Heat is perfect for beginners, it’s also a great cardio-based workout for people at all fitness levels who like to dance or want to stay in shape. It’s also a great choice for people who like to dance but are intimidated by choreography.
There are no complicated moves, no weights or equipment—just follow along and you’ll be dancing right from Day One. Plus, it’s the perfect program to offer every 21 Day Fix customer so they can continue to lose weight and improve their cardio and overall fitness level.
This program is also an excellent option for people who like Zumba, as well as fans of country music.


Q. How hard/easy are the workouts?
Country Heat workouts are simple enough that anyone can do them. That’s the beauty of the program. Autumn introduces two steps at a time before she moves on to the next two steps. She designed it that way so people will find the routines easy to follow and stick with the program, which is the best way to get results. But don’t be fooled—you’re going to work up a sweat burning those calories, even if you’re already fit! With Country Heat, you don’t need to know how to dance. You just follow Autumn’s lead, move to the hottest country music, and have a blast!


Q. What equipment will I need?
None required!!!


Q. How is this program different from CIZE?
Country Heat’s choreography is simple, all you have to do is follow along! Autumn teaches you two steps at a time, then moves on to the next two steps. And you don’t need to memorize anything. Country Heat features the hottest country music, using songs that you’ve probably heard on the radio. Not only did Autumn pick these songs for their popularity, she specifically matched her moves to the faster and slower beats to create the perfect interval training within each routine.


Q. How long are the workouts?
The workouts range from 27-30 minutes long


Q. When will it be available?
The program will be launched July 28th with my exclusive Country Heat test group starting August 8th!!

1 workout a day, 20-30 minutes a day, 6 days a week for 30 days while following the portion fix meal plan and drinking shakeology daily = great results!!



If you are local in my area and want to attend my live event with a sneak peak live workout from this program click here for more information: CLICK HERE FOR MORE INFORMATION!


If you want to be the first to know, fill out the application below so I can include you in on the information and I will add you into my facebook event to give more information as it's released!

Country Heat Exclusive Launch Test Group

If you would like to be considered for a spot in my exclusive Country Heat Test group please complete the form below and I will contact you within 24 hours to discuss the details.

The program will be available 7/28/2016 and we will start our exclusive group on the August 8th

I am excited to begin this journey with you!

CLICK HERE TO FILL OUT MY FORM TO GET MORE INFORMATION OR STARTED TODAY!
Here is a glimpse of one of the workouts! :)

22 Minute Hard Corps week 3

22 Minute Hard Corps

Week 3

 

Sunday started week 3 of the 22 minute Hard Corps program for me!  I am loving this program. Seriously 22 minutes a day- tops is 38 minutes with the special ops core workout added to a cardio workout. Most days are only 22 minutes long. Who doesn't have time to complete this short workout?? And yes it may be short but you will be dripping in sweat by the end!  I also feel that all the moves really target the core- which is a great feeling!!

 

 

The "rations" plan is very similar to my eating plan through the 21 day fix extreme/CIZE and Hammer and Chisel eating plan except I'm allowed an additional tsp of healthy fats in this program! So the rations plan is not that hard for me to follow when I've been doing the portion control containers for quite some time now!  Here is my meal plan for week 3:

 

As you can see in this weeks meal plan we celebrated my nephews birthday by going to the Texas Roadhouse Sunday evening and we are celebrating my sons birthday on Saturday evening. It is great to be able to still enjoy celebrations while also staying within my "rations'' plan. It really is possible to do these meal plans and enjoy different foods and restaurants obviously while also keeping in check with your portions!



22 Minutes Hard Corps Week 2

22 Minutes Hard Corps

Week 1 recap

So I have the first week of 22 Minute Hard Corps behind me!  22 minutes does not sound like a lot of time (which is also why you cannot make excuses!!) but with these military style moves and the intensity- its still a great total body workout each day! They also show you how to modify everything if you need to take it down a little :)  

The workouts consisted of Cardio every other day and Resistance training the other days, with Sunday as the rest day! You can also add in the 10-16 minute core workouts on the cardio days. I did do this the entire week!  This week only consisted of Cardio 1, Core 1, and Resistance 1 workouts. (There are 3 total Cardio and Resistance; 2-Core) There was one Cardio 2 in the mix in the later part of the week. I cannot stress enough how great these workouts feel and they are done soo quickly which helps to really push yourself more!  

I did pretty well sticking to my meal plan that I shared in the first post of 22 min Hard Corps. I had to switch two meals around but still stayed within my container count and followed the plan. 

Now I need to start looking at next week and planning my week out. I made another meal plan. This is a meal plan for the lowest calorie bracket option with the "rations" plans. Depending on weight and how much activity you get in daily your rations plan container count may be different! 

Yes, there is ice cream cake listed on Sunday. It's my birthday and that's what I am hoping to have a "cheat" with! I gave it a couple colors just because thats what I plan on skipping in my day to compensate for the ice cream cake!  We are also hoping to go to a breakfast with the Easter bunny that morning so I am just guessing on what I'll have there. That's what I ate at the previous one we went to with Santa. 

I did my planning on Friday, grocery shopping on Saturday and prepping on Sunday. This helps break it up and gives me more time to prep! This week I prepped all the onions and peppers needed for all recipes again. I always start with this. Then worked on boiling eggs for all the salads and making the egg cups.  I also portioned out strawberries and blueberries and bagged them for the week. The meal plan says blueberries- but I ended up deciding to mix strawberries and blueberries instead of just bueberries. Then my salads and snacks for the week. I did not do much prepping of my dinners this week.  I did chop onions and peppers for my rice, vegetable omelet and steak hoagies but that was it. I also pattied up burgers again with my homeade seasoning and put them into the freezer like last week since I do not need them till the end of the week. 

Prepping the meals takes time but it also saves time during the week. It also prevents me from getting HANGRY and grabbing anything I find to snack on. It's easy to stick with your plan when all the snacks are ready to go and easy to grab! 

I'm ready to have another great week with the program. Beachbody had to send me another sandbag as well since my original one had holes in the seams and did not hold sand. So I'm also ready to up my workouts a little and use the sandbag this week!! 

**If you would like more information about this program or any other program and eating plan-- drop your email below and I will contact you!!**

22 Min Hard Corps Week One

This week I am starting the 22 minute Hard Corp program that was released on March 1, 2016. This program is made up of 22 minute long military style workouts for 6 days a week. You rotate between cardio and resistance workouts and core ones added in as well as optional.

Equipment needed:
- Dumbells
- Pull up Bar or resistance band with door attachment
* Optional sand bag

In order to get ready for this new program I reviewed the materials and started my meal plan. The meal plan or "rations" as it is called in this program follows the colored portion control containers that 21 day fix, 21 day fix extreme, CIZE and Hammer and Chisel also follow. I figured out which plan that I need to follow and started my meal planning. I was lucky to get a head start and actually had my meal plan complete and my grocery list complete by the end of Friday!!  (Typically I do this on Sundays with everything else.  This gave me a head start for grocery shopping also that I was able to get done on Saturday morning.

Here is my meal plan for the first week!

I then did some meal prepping today!  I have noticed previously that a lot of my meals include peppers and onions. So I will take time and cut all peppers and onions needed for everything all week.

I just label each baggie with what meal the onions and peppers are for, how much is in each baggie and what day of the week the meals will be made. 

I then started with my lunches and snacks during the day!  I measured out the correct portion by using my containers and then put the snacks and meals into tupperware!  

 I never buy frozen hamburger patties. I prefer to buy fresh lean ground beef, add my own seasoning and then patty them. Since we are not eating these until Saturday, I seasoned them, pattied them and then stuck them in a freezer seal baggie and will freeze until Saturday!  And yes- I put them into a shape to use hotdog buns!  This is due to my husband also eating sweet italian sausage and not buying two different types of buns!

I finished the fajita bag by cutting up chicken and adding the seasonings. This meal is completely ready to cook!

I also completed the egg cups, boiled enough hard boiled eggs for the week in my salads, and ground the meat for the clean sloppy joes that will be thrown in the crock pot with the prepared onions and peppers and  few other things. 

I also took my "before" pics, weight and measurements this morning. I am ready to start this program and have myself set up for success this week! I plan to add the recipes in my meal plan during the week as we eat them that are not already on my blog- so stay tuned!! 

**I'm still accepting --3-- more new challengers that would like to complete this new program with me in my exclusive test group**

Drop me your e-mail if you would like more information!!