Shift Shop 101


Guys, I can’t tell you how EXCITED I am for a brand-new Beachbody program to be release! This company never disappoints with the uniqueness and variety of their fitness programs. This one is going to be really special, because not only is the focus on our physical capabilities, but an even stronger focus on shifting our mindset.

I had the chance to meet Chris Downing, the creator of Shift Shop, on an exclusive team call this Spring. He has real-world experience in training sports teams and pro-athletes. Everything he put into this program comes as a result of what he’s seen proven to deliver the best results. Hearing his story of how he came to become Beachbody’s newest celebrity trainer made me love him even more! He has one of the most inspirational success stories of anyone I know, and has overcome a ton of obstacles in his life. He will share how we can turn our own obstacles into triumphs, and get us into kickass shape to boot!


What are Workouts Like?

Beachbody describes Shift Shop as a “3-week rapid rebuild.” (Check out the results below, can you believe most of them are from just 3 weeks?!) What Chris has created is a mix of cardio and strength training, each week ramping up in length and intensity.

Week 1: Shorter 25-minute workouts 6-days a week to help you focus and get committed to the program.

Week 2: As your body begins to get use to the workouts, 10 minutes are added to each workout—35 minutes each!

Week 3: Just like the previous week, the length and intensity ramps up. Be ready for 45 minutes of high intensity fitness! It’ll be challenging, but week 1 and 2 will have prepared you for it!

Sundays are a rest day, but include an optional stretching program to help you recover.

What is the Shift Shop Meal Plan?

Have you ever used the Portion Fix containers by Beachbody, like the ones used in 21 Day Fix? Shift Shop uses these same color-coded measurement containers, but adds it’s own little twist. Each week, as your workouts change, your meal plan will also change.

Week 1 will feel similar to the meal plan you may have followed in other programs using Portion Fix containers, but with a more specific list of foods.

Week 2 will ask you to cut down on starchy carbs, revving up protein and veggies.

Week 3 takes it a step further and completely cuts out your yellow container (carbs), while increasing healthy fat and proteins with unlimited vegetables.

Shift Shop Results

Beachbody tests each new program, with a group of coaches, before they release it to the public. The results that these coaches were seeing in just THREE WEEK blew my mind! Check them out below!


Shift Shop FAQ

When will Shift Shop be available?

Shift shop will launch on Beachbody On Demand July 13th. If you don’t have Beachbody On Demand, there will also be a DVD option, but I highly recommend BOD–“the Netflix of fitness” It’s an INCREDIBLE value to you, with over $3,000 of other fitness programming available, nutrition guides, the Fixate cooking channel and much more!

If you’re interested in signing up for Beachbody On Demand, please send an email to with “BOD Membership” in the subject line.

Who is this program for?

ANYONE! That’s what freaking rocks about Beachbody!  If you’re just getting back into fitness after falling off the bandwagon, this is a great program to get back into a routine again. If you’re just starting your fitness journey and need to lose weight, you’ll see results immediately! And if you’ve already been working out regularly, you’ll take your fitness to the next level!

Shift Shop involves BOTH cardio and strength to help you lose weight and increase muscular strength. It’s a perfect mix for anyone! There are modifications for every single move, which allows for those with any pre-existing injuries to participate, people brand-new to fitness to “ease” into things and a place to start and watch ourselves grow stronger!


What equipment will I need for Shift Shop?

  • The Shift Shop markers
  • A set of weights (the size depends on your strength)
  • A yoga mat for comfort during floor exercises

If you’re using Beachbody On Demand, the markers will be available to purchase separately through Team Beachbody. If you purchase a Challenge Pack they’ll be included in your order!

How much space will you need to move around?

The great thing about ALL Beachbody programs is that they are meant to do at home, and require little space and equipment. Shift Shop will require some space, like a living room, where you’ll be able to move side-to-side, forwards and backwards. Heck, you could even take your workout outside, to the garage, to a gym, etc. if you wanted, since all these workouts are streamable through Beachbody On Demand–all you need is wifi and a device!


  • Available July 13th on BOD
  • 3 weeks long with increasing intensity each week
  • 6 days a week for 25-45 minutes
  • Cardio and strength with optional Sunday stretching
  • Minimal equipment needed
  • Portion control meal plan with small changes each week
  • Good for weight loss and muscle building
  • Great for all fitness levels

Are You Ready to get your SHIFT together?

If you want to join myself, and other awesome people, for my FIRST EVER Shift Shop Online Bootcamp, you can fill out THIS APPLICATION and I will get you on my mailing list for updates and purchase links when it goes LIVE! 


Not sure if Shift Shop is right for you? Let’s chat! I have other online bootcamps happening in the month of July that might better fit your personal goals and needs. Go ahead and fill out this quick survey so I can get to know your goals better!

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