Shift Talk, The Podcast

In This episode, we Talk Shift about the Scale. Why you shouldn't throw it away, how to use it properly, and our clients experience with it.   00:33 - There has been a trend with our clients 03:27 - The emotional stress revolved around the scale 05:47 - Objective Truth 08:28 – How to start using the scale correctly 10:45 – Why weight fluctuate so much 12:01 – You will never reach your weight goal 14:20 – Michelle's recent experience with the scale 23:08 – Mosaics. We have culture 28:34 – Bringing it all together   If this brought you value, please let us know! Share this episode and leave us a review on whichever platform you're listening on so we can get this information out to the masses!

In This Episode, we Talk Shift about Resistance Training - what is it, what it's not, 'tis the season for it, and the problem with group classes that claim to do it. 00:29 – Ya Good Michelle? 02:16 – Adam Goes To Dugout Mugs 08:12 – Beach Week on Deck 10:10 – Strong As Shift & Introducing the Barbells 15:25 – Problem with Group Classes 20:05 – The Trainers Don't Do The Workout They Teach 24:28 – Melo Tries Peloton's “Strength” Training 27:12 – How Your Body Adapts 30:07 – This Is a Skill To Learn & Practice

In This Episode, We Talk Shift about the protocols you can adopt and implement throughout the holidays so you can see results, maintain results, and be better prepared for 2022: 1:21 – Melo Goes To Southern Hill Farms 5:10 – Is It Still The Best Year For Movies? 7:28 – M's Random Run 11:02 – Get The Runners High With Resistance Training 12:40 – Adam's Pumped About His New Book 16:18 – It's Easy To be Lazy 19:00 – Talking Shift About Surviving The Holidays 22:08 – Transition Into Your Maintenance 28:50 – Expectations vs. Reality 34:45 – How To Get Back To Maintenance 35:58 – Client Spotlight: Cathy 39:12 – For Those Of You Who DON'T Track 42:40 – Yeah Michelle, It's In There 44:20 – The NEW Intermittent Fasting: 9:15 47:42 – Meal Frequency 50:13 – Lack Of Sleep = Bad Decisions 53:10 – Weening Off Tracking (Calories/Weight) 55:15 – How To Enjoy Your Gingerbread Gelato 59:50 – The Myth of Gaining 10-15lbs 1:07:42 – How To Train During This Season 1:10:00 – You Burn More Calories w/ NEAT 1:13:27 – Google “Total Daily Energy Expenditure” Chart Follow us on social at @shift110gym | Adam - @shifttalkadam | Michelle - @shifttalkmichelle | Melo - @shifttalkmelo  

In this episode, we recap the last 4 months.  In the Shift with Shift Heads, Movies & Shows of 2021 and Have You Ever Tried Trying? 00:40 - Shift is Back, Harmonized 02:49 - One Shift At A Time 05:46 - The Only Way To Start, That Actually Works 07:11 - How Our Coaching Method Tweaked our Business Operations 09:27 - Beard & Bulk Recap 11:42 - Melo's Puny-tail 12:36 - M's Prediction for Movies in 2021 16:42 - 17/110 Transformation 20:23 - Effortlessness 22:54 - Have You Ever Tried…Trying? 26:28 - Lose Fat, Not Weight 29:49 - Melo's Momentum Calendar Experience 33:35 - Time to Give More Value & Get LOUD 34:33 - You're Different...        

In This Episode, we Talk Shift about Melo's experience watching all 9 Star Wars Movies during the holidays, How to look at Week 2 of the New Year, and the Shift Talk Q&A: Do I Cut It Out Cold Turkey, or Gradually Reduce? 02:35 – Melo Goes Deep Into The Force 07:10 – I Just Like The Light Saber Fights 08:06 – Week 2 09:54 – Where Are YOU Right Now? 16:23 – Is It Three? Or Is It Four? 19:15 – The Ripple Effect 20:05 – Shift Talk Q&A: Cut It Out Cold Turkey, or Gradual Approach? 21:58 – Identify How Do You Want To Enjoy It 24:18 – Recommendation 26:27 - FREE SHIFT at www.shift110.com >> “FREE SHIFT” Follow Us On Social @shifttalkmedia Adam - @shifttalkadam_ Michelle - @shifttalkmichelle Melo - @shifttalkmelo In This Episode, we Talk Shift about Melo's experience watching all 9 Star Wars Movies during the holidays, How to look at Week 2 of tLinks:  A Return To Love By Marianne Williamson - https://www.amazon.com/dp/0060927488/ref=cm_sw_em_r_mt_dp_7AX.Fb5XENTMX  

In This Episode, we continue Talking Shift about the Top 20 products we've used personally, that have had an impact on our lives, and that we've shared with clients who have also experienced the benefits of these products:  1:16 – WhatSupp? 4:22 – But Not Before The Basics 7:05 – Goods For The Public 10:25 – Weening Off Of Drinking Your Calories 15:32 – You COULD Abuse Any of These, Really 20:41 – Man-Bags 25:33 – Go-To For Shiftin Anywhere 29:15 – For The Most Epic Home Gym 32:13 – Re-Think Your Shoes 39:35 – Don't Eat Shit. Eat Shift. 46:30 – The Most Valuable Addition To Your Tool Belt   In The Order We Spoke About Them: Legion Supplements - https://legionathletics.com/shop/ Public Goods - https://www.publicgoods.com/ OLIPOP - https://drinkolipop.com | FitAID: https://www.lifeaidbevco.com ZBiotics - https://zbiotics.com Nomadic (Travel Pack) - https://www.nomatic.com/products/the-nomatic-travel-pack Rubber Band Itz - https://www.rubberbanditz.com PRX Performance - https://prxperformance.com Converse Shoes - https://www.converse.com/ | Vivobarefoot - https://www.vivobarefoot.com/us Food Shift - https://shift110.com Get A Coach – Episode 011: Rise of The Personal Trainer | https://open.spotify.com/episode/3DgdEgYxQsXdzrEqfcAver?si=kUUFUYlzT32jHHRYn8S99g | https://podcasts.apple.com/us/podcast/shift-talk-the-podcast/id1499150283?i=1000473047646

In This Episode, we Talk Shift about the Top 20 products we've used personally, that have had an impact on our lives, and that we've shared with clients who have also experience the benefits of these products. *Full Disclosure – we receive nothing from any of the companies we mention in this episode. 1:25 – The First One, But Not Necessarily #1, but Definitely Top 5 7:30 – Melo's Sleep Optimization 10:43 – Circular Plates, with Depth 14:03 – What Are You Guys Laughing At? 19:30 – Products Aligned With Values 24:32 – Adam's Bro Bag 28:42 – Be The Solution 33:31 – A Game Changer in Self-Monitoring 37:28 – Shattering Limiting Beliefs 45:10 – Adam & Michelle Bought 10 Different Deodorants in a Week Follow Us On Social @shifttalkmedia Adam - @shifttalkadam_ Michelle - @shifttalkmichelle Melo - @shifttalkmelo In The Order We Spoke About Them: The Oura Ring - https://ouraring.com The Manta Mask - https://mantasleep.com SWELL Bowls – https://www.swell.com/shop/swell/eats/ MUSH: Overnight Oats - https://eatmush.com Butcher Box - http://butcherbox.com 6-Pack Fitness Cooler - https://www.sixpackbags.com/collections/in-stock/products/6-pack-fitness-innovator-300-meal-prep-management-tote-3-meal Hydromate (https://www.amazon.com/HydroMATE-Motivational-Reusable-Workout-Fitness/dp/B083F3JJ4X) Miir (https://www.miir.com) Yeti Mug –(https://www.yeti.com/en_US/drinkware/rambler-14-oz-mug/21071500347.html#pos=3) Cronometer App - https://cronometer.com Primally Pure Deodorant - https://primallypure.com/products/charcoal-deodorant?variant=310098886662

In This Episode, we Talk Shift about our predictions for 2021 – professionally, personally, and some bold reaches, how our clients survived the holidays, and the Shift Talk Q&A: What is The Best way To Start 2021? 0:57 – New Year's Predictions 4:17 – What's In Store For Shift in 2021 6:07 – Am I invited!? 9:52 – Adam's Personal Prediction Is Just So Sweet 13:18 – Shift Holiday Survival Recap 18:36 – Maintaining is a WIN 21:23 – Shift Talk Q&A: What is the Best Way to Get Started in 2021? 22:45 – Create Your New Origin Story 25:35 – Deconstruct Your Goals 32:26 – Everyday I'm Shiftin Challenge 34:42 - FREE SHIFT at www.shift110.com >> “FREE SHIFT” Follow Us On Social @shifttalkmedia Adam - @shifttalkadam_ Michelle - @shifttalkmichelle Melo - @shifttalkmelo

In This Episode, We Talk Shift about how 2020 unfolded for us, the studio, and Our clients, We recap how the Strong as Shift program went and what it taught our clients, and the Shift Head Q&A: What was the most effective Shifts of 2020: 00:14 – Adam's Bush 3:50 – Google Reviews Are Exposing 10:10 – Hurdles of 2020 15:45 – The Perfect Year for Blaming 18:15 – Reflecting on The Strong As Shift Program 24:56 – Touching on That Specifically 27:42 – Shift Talk Q&A: What was the Most Effective Shift of 2020 28:40 – The Weight Range 32:38 – Michelle's Online Client's Epiphany 34:50 – Everyday I'm Shiftin 37:39 – Participation Is Why You Need Health 42:12 – Just Because You Have Picked Up A Fork, Doesn't Mean You Know What To Do With Your Nutrition 45:40 – You Have To Earn Intuition 47:18 – FREE SHIFT at www.shift110.com >> “FREE SHIFT” Follow Us On Social @shift110gym Adam - @shifttalkadam_ Michelle - @shifttalkmichelle Melo - @shifttalkmelo

In this episode, we Talk Shift about the results of our first 110 Days after quarantine, we reflect on beach weekend and the importance of community in the health and wellness space, and the Shift Head Q&A: I didn't see results in the last 110 days. What can I do to see results in the next 110 days?

In this episode, we Talk Shift about Michelle breaking through limiting beliefs, the holiday season must be approaching because a lot of people are quitting, and today's Shift Head Q&A: I've been dieting for 20 weeks, how do i transition out of it? 0:24 – Michelle's lifting more than Melo 3:23 – The thought process behind the jump 4:48 – M's inspiration 8:02 – The Lady's Fear of the Bulking 10:21 – What it means to “want” something 12:45 – Tis the season of cancellations 14:37 – Weight Loss does NOT have to be the focus 17:48 – When it's “not the right time” for a healthier lifestyle 20:43 – You need to have a plan 25:50 – Self-Segway into Shift Head Q&A 27:18 – Fat loss phase is not year-long 29:10 – Don't lose awareness 32:05 – What to do with your food 35:01 – Transition from Data to Behaviors

In this Episode, we Talk Shift about Mighty Michelle's InBody Results and her response, which schedule is the best schedule to see results in your health and fitness journey, and the Shift Head Q&A: How to self-assess an injury and how to handle working out with it. Let's get into it... 0:20 – The Bennett's Family Calendar 1:30 – Something to Be Proud of 4:08 – 0% Towards Goal. Is This Thing Broken? 5:50 – Truth = Reality = Ability to Make Decisions 10:30 – Get More Data Points 12:10 – Melo, I Don't Think Anyone Likes You Anymore 16:05 – Direct Correlation Between Results and Having a Schedule 21:08 – Shift Head Q&A: How to Handle Working Out With An Injury 23:15 – You Want To Be Able To Run Away From Shit 25:49 – The How: Step 1 - Create A Baseline 30:32 – When You Can't Do Any Lower Body 32:08 – Pain is a Signal, But Don't Be Fooled

In this episode, we Talk Shift about Adam's binge weekend and what it did to his weight loss progress, how to start thinking about life after the fat loss diet, and the Shift Head Q&A from one of Shift's clients: I went over my calories for the day, by a lot, will it hurt me to indulge even more? Let's get into it… 0:20 – Melo is a Fidgeter 1:34 – Weekend Binge with The Bennett's 9:14 – Putting into Context 11:58 – How Water Retention Works 15:40 – You're Not Going to Gain It All Back 19:08 – The Diet After The Diet: Momentum 25:12 – What Does Life Look Like After Weight Loss 26:25 – Don't Get Too Hung Up On The Method 30:15 – She's a Brick…HOUSE 31:51 – Shift Head Q&A – Calories went KABOOM! Will it hurt to keep going? 35:45 – You Shouldn't Be Tracking When You're Eating Out 40:13 – How Restrictive Are You Being? 42:01 – Planned Pizza Nights 43:25 – Can You Call You An Asshole?

In this episode, we talk shift about what we indulged in growing up,  not everyone is ready for the barbell - and that's okay, there's other work to be done, and the Shift Head Q&A is from a fan on IG who is eating 1500-1800 calories and burning 3000, but isn't losing weight, we go over why that might be: 0:24 – LEGION is here! 2:22 – Baby Melo Had A lot of Cinnamon Toast Crunch 5:40 – Mighty Michelle's Christmas Story 11:05 – Everyone Want to Touch The Barbell 13:07 – Adam isn't even (Barbell) Back Squatting 14:53 – Different Movements That Are More Effective Than a Half Squat 18:11 – Think Of It Like Getting A Black Belt 21:24 – Be Fluid In The Spectrum of Movements 24:10 – What Movement Is Most Effective For YOU 25:00 – Shift Head Q&A: I'm Eating 1500-1800 calories and burning 3000 calories without weight loss – what gives? 28:00 – Under-tracking, Being Consistent, and Eating Back Your Calories 31:19 – Over-tracking Your Burn and/or Efficient with Calories 34:50 – Sending the Wrong Signal 37:40 – Shallow Dive Into Hormones 39:50 – Other Episodes That Talk About This Shift | Ep 17: Why You're Not Seeing Results

In this episode, we Talk Shift about the quest to finding and using better products, alcohol consumption seems to be a common hurdle in weight-loss, and the Shift Head Q&A about prioritizing target calories vs protein during a fat loss phase: 0:26 – Pit Check 3:04 – Do you Hear That? 6:10 – Alcohol Theme 9:10 – Restraint Vs. Restricting 11:45 – Choose Your Friends Wisely 14:47 – Adam Wouldn't Be Friends With Past Melo 17:10 – Incorporating Alcohol (Article: https://physiqonomics.com/alcohol/) 20:13 – Shift Head Q&A – Is The Calorie Deficit More Important Than Hitting Protein? 21:58 – Think Long-Term 23:34 – “Undulating” Is A Fun Word Primally Pure Deodorant: https://primallypure.com/collections/deodorant

In This Episode of Shift Talk, The Podcast, we Talk Shift about Karen. No, not that Karen. The Karen that does all the wrong things in pursuit of fat loss. What to look out for, what to do instead, and how to Make Shift Happen: 1:52 – Introducing Our Main Character 3:45 – Information Overload 5:07 – Start With Why 7:02 – Where You Get Information 11:19 – How The Industry Misleads You 13:52 – Apparently Anyone Can Be A Trainer Now 17:27 – X-Game Mode 20:32 – No Overload, No Tone 22:20 – Start Where You Are 26:04 – Building Your Panel (Check Out Episode 11: The Rise of the Personal Trainer) 29:51 – The Fitness Messiah 30:40 – Do You Believe In Life After Keto? 37:03 – Addition Equals Subtraction Spotify - Episode 004 Shift Talk: How To get Started Episode 005 In The Shift: Every Client Does This To See Results iTunes – Episode 004 Shift Talk: How To get Started Episode 005 In The Shift: Every Client Does This To See Results

In This Episode, we Talk Shift about the new Netflix Documentary: The Social Dilemma, When Motivation Dwindles, and the Shift Talk Q & A – How to Get Rid Of Saddlebags? 0:28 – Melo deletes TikTok (for now) 2:42 – Are Phones A Tool? 8:59 – Establishing Habits & Behaviors 11:01 – Regulation In The Fitness Industry 14:25 – People Can't Have Conversations Anymore 16:02 – It's OK To Question Things 17:06 – 5 Weeks Left of 110 Days 20:01 – Handling Diet Fatigue 23:54 – Building Momentum Before The Holidays 28:06 – The Fat Loss Was The Easy Part. 30:35 – Michelle Starts Shift Talk Q & A – How Do You Get Rid Of Saddlebags? 32:24 – Expectations Of The Body 34:07 – Where Are Your Standards Coming From? 38:12 – You Can't Spot Reduce Fat…However

In This Episode, we Talk Shift about the movies recently opening, the move to see, shows to check out, the Shift 110 Application has been a helpful tool, and Shift Talk Q & A: What is the sweet spot for exercising? How much is too much? 0:28 – Moves Are Open!! 3:14 – Top 5 Shows for Bored at Home 11:02 – Shift's Client Application is Exposing 14:35 – Fat Loss. People know very little 16:20 – Don't Get Married. 17:18 - Shift Head ~Q&A” – What's the sweet spot? 19:12 – Everything I'm Shiftin' 22:00 – Start with objective 24:40 – Be Honest With Yourself, Do You Actually Like This? 28:28 – The Perfect Exercise Routine

In this episode, we talk shift about the Fat Loss Phase – what to expect, how to approach, the ways to measure progress, and how to keep yourself accountable. 1:25 – Principle of principles 3:48 – Before the fat loss phase, what's maintenance? 7:35 – How much of a deficit 8:49 – Always a margin for error with tracking 11:57 – Adding to your tool belt 13:27 – Expectations of the long game 15:56 – The Yo-Yo result 18:47 – Shift Your Mindset to These 3 Things 20:28 – You need the data 26:06 – How to Apply: 3 Metrics of Progress 27:20 – How to Apply: Self-monitoring & The Calorie Deficit 29:56 – Lean into Discomfort 31:42 – If you don't like Tracking Numbers 33:41 – Not just about lowering Calorie Intake 35:21 – (4) Non-negotiable habits to incorporate 39:11 – Prioritize Protein 43:10 – You want to get “toned”, don't you? 44:50 – The Right Signal with Strength Training 50:17 – The most important habit 54:21 – All About That Follow Up 56:35 – Getting started is a lot of trial and error   Calorie Tracking Platform (App): Apple - https://apps.apple.com/us/app/cronometer-nutrition-tracker/id1145935738 Google Play - https://play.google.com/store/apps/details?id=com.cronometer.android.gold Macro Calculator: www.legionathletics.com/macronutrient-calculator

In This Episode, we're In The Shift giving Advice for Relationships while trying to reach your goals,  the (client) survey's out on Shift, and the Shift Talk Q&A for the day - How to Come Up with The Best Shift For You: 0:40 – Adam & Michelle are struggling, together 1:24 – Couples Therashift 4:17 – “Is that how tall you WANT me to be!?!?” 5:59 – Melo's Not Very Supportive 7:20 – (Clear, Direct) Communication is Key 9:01 – Fear of The Other Side of Success 12:08 – The Shift is a Truthful Conversation 16:57 – It's Easier with Mutual Selflessness 18:35 – Shift Clients Give Us Feedback 27:16 – “ABS & ARMS” 29:15 – There Are Two Parts to Programming 32:01 – A Year of Women's Health 32:56 – Talking Shift: How to Come Up with Best Shift for You 37:35 – It's all about Context and Application 39:56 – The Follow Up. Holding Yourself Accountable 44:10 – Be Honest with Yourself. Are You Ready to Make A Change?

In This Episode, we Talk Shift about the 3 reasons why you are not seeing results in your health and fitness journey: 1:12 – You're Half Way There. How's It Looking? 2:12 – Zero Points For Self-Awareness 3:45 – One Way To Get It 7:35 – When You Call Your Significant Other By Their First Name 8:03 – Which Person Are You? 12:20 – Be Honest With Yourself 14:47 – You're Probably Stopping Early 17:01 – Everyday I'm Shiftin Mentality 18:52 – Who Are You Becoming? 20:36 – The Most Important Action 26:22 – Sending The Right Signals 30:15 – The Right Mental Signals 32:40 – Client Spotlight – The Long Game 36:00 – When you do one small shift at a time

In this episode, we're In The Shift talking about Adam getting choked out 7 times by his dad, client results half way through 110 Day Program, and the questions you must be able to answer before you are ready to shift:  0:40 – Adam's new hobby 5:52 – Finding the balance between work and play 7:25 – Redefining “Play” 9:21 – Having peace with enjoying hobbies and unplugging 10:13 – Melo Out and Cruise 15:27 – How Michelle is livin her life 17:36 – Reconnecting with Our Inner Child 18:12 – Half Way Through 110 Day Program 19:09 – The Line In The Sand 23:01 – The Power of A Foundation, No Matter How Small 25:29 – 4 Stages In The Training Process 29:27 – Once You're In 110 Mode 31:40 – Can You Answer These Questions?

In This Episode, We Talk Shift or Shit: The Common Weight/Fat Loss Advice of “Just Eat Clean, Whole Foods” vs. “Be In A Calorie Deficit”. In other words, intuitive eating vs. tracking as a method of weight/fat loss. 0:54 – Melo's experience with “eating clean, whole foods” 4:20 – Don't confuse the method with the principle 7:10 – The internal war within “Eating whole foods” 11:40 – It's all about Application 14:10 – Removing shame and having flexibility with tracking 16:20 – 3 Biggest Things to Consider When Choosing A Method 17:35 – Over-eating is over-eating 20:14 – The foundation is self-monitoring and restraint 22:18 – As the seasons of your life change, so does your methods

In this episode, we debate are trackers - Activity Trackers, The Scale, and Tracking Calories - are they Shit, or Shift? 0:27 – Songs that get you hype 1:20 – The debate over Melo's superhero name 4:02 – “Girl, throw that scale out!” 9:15 – The inevitable spike and the enlightenment 10:50 – The Truth Teller 11:56 – How to find the trend 13:14 – The Shit of having a hyper-focus on the scale 17:18 – Are activity trackers accurate? 18:49 – It doesn't matter 20:55 – The Shit: The Obsession 23:22 – When NOT closing the rings is the goal 24:51 – The body is complicated – trackers may not keep up 28:37 – Accountability 30:30 – Tracking Calories 31:20 – You Don't Know What You Don't Know 33:54 – When you throw everything at the wall just to see what sticks 37:27 – There's a Common Theme with “the Shit” of Trackers 41:09 – The consensus: Are Trackers Shift or Shit? Shift We Use: Cronometer App - https://cronometer.com/ Apple Watch - https://www.apple.com/shop/buy-watch/apple-watch Oura Ring - https://ouraring.com Whoop - https://www.whoop.com

In this episode, we Talk Shift about the 3 Best Shifts To Survive A Calorie Deficit:  0:55 – 99 Problems, and Michelle is most of them 1:30 – We had to reprioritize, but we're back! 3:35 – Shift #1: Don't over-do your calorie deficit 5:45 – Ride that wave 8:48 – Shift #2: Shift's version of “Flexible Dieting” 11:40 – Restrict vs Restraint 12:46 – The more momentum you build, the more flexibility you can have 13:48 – Cookie Theory™️ 14:37 – Shift #3: Eat a Shift Ton of Low Volume/Low Caloric Foods 17:00 – No one ever got fat from eating too much watermelon 19:07 – Melo Sneaks in a 4th Shift: FLAVOR!! 24:47 – We finally got it Shift We Talked About: Party Aid - https://www.lifeaidbevco.com/partyaid-case Organifi Gold - https://www.organifishop.com/products/1-bottle-supply-organifi-gold MUSH – https://eatmush.com  

In This Episode, We Talk Shift About Jordan Syatt Trying The Carnivore Diet, The Wall Street Journal Says SHIFT Is Going Out of Business, and a Shift Talk Q&A From A Fan - How To Create An Effective Workout Program? 0:00 – Jordan Syatt Tries Carnivore 2:46 – What is the Carnivore Diet? 3:33 – Food As Information vs Social Enjoyment 4:58 – Carnivore is NOT sustainable 5:35 – Potential benefits 6:48 – We are ALL an experiment 8:10 – Carnivore is expensive 9:15 – Big Gyms Are Shutting Down 10:05 – Our Members Are The Shift 11:11 – We Needed To Adapt: Shift Talk Media 15:38 – Shift Talk Q & A: How do you build an effective workout program? 16:10 – Keep it Simple 17:05 – Sets per muscle group per week 18:20 – 5 Foundational Movements 19:45 – What Is The Objective? 21:06 – Make Sure You Can Measure Progress 22:45 – 5 Parts To A Great Workout Program 24:58 – Enjoyment Helps With Adherence 27:08 – Squats and Bike Riding

In This Episode, We Talk Shift About Personal Trainers – Why It's A Good Idea To Hire One Now, And How To Know If You're Working With A Good One: :30 – Now More Than Ever, Hire A Trainer  1:35 – The Rise of The Online Coach 2:34 – Apparently Everyone's An Online Coach 4:28 – Staying Accountable 6:35 – When You're Inconsistent, You Get Inconsistent Results 8:34 – Objective Perspective 9:26 – F*ck Motivation 11:56 – Adaptability With Program Design 14:02 – The Most Optimal Program 16:10 – Don't Underestimate What You Can Do 17:19 – HIIT Without Strength Training 20:19 – You Need Program Designed For YOU 23:51 – What Makes A Good Personal Trainer 24:45 – What Kind of Experience Do They Have? 27:00 – To The Aspiring Trainers 29:52 – Interesting Fact About Diet Books 31:06 – Is It Sticky? 34:15 – Plan of Action, Follow Ups, Adjustments, Repeat 37:08 – It Doesn't Matter How Much You Know If You Can't Communicate It

In This Episode, We Talk Shift About 3 Shifts To Make With Your Nutrition During Quarantine: 1:28 – Freakin' Susan 2:10 – Weight Loss Is Not The Focus 4:32 – Adam's Mental Marathon 6:21 – Shift Shop: How To Eat Shift, Quarantine Edition – www.bit.ly/freenutritionwebinar 7:40 – The Consumer, The Method, and The Principle. Not A Diet Book by James Smith - https://amzn.to/2Y9LN9E 9:12 – The Principle is….Calorie Deficit 13:09 – You Don't Have To Take Away Your Favorite Foods 14:42 – Stop Identifying With Your Diet 16:57 – Create self-awareness. www.Tdeecalculator.net 18:10 – Create Habits To Get Adequate Protein 21:42 – What Role Does Protein Play? 23:15 – Carbs, I Want To Be Optimal 26:20 – Cookie Theory Story 27:42 – 1% - 30% Of Calories Should Be Flexible 29:00 – Surprising Numbers For Most People 32:33 – Everyone Wants To Be An Intuitive Eater 35:01 - Shift Shop: How To Eat Shift, Quarantine Edition – www.bit.ly/freenutritionwebinar

In This Episode We Talk Shift About How We Think The Fitness Industry Will Shift After Reopening: :40 – What's Up With Reopening Gyms? 3:31 – Two Types of People In Quarantine Right Now 4:48 – It Took 4 Years For Things To Get Back “Normal” After The 1918 Spanish Flu. https://www.facebook.com/NowThisNews/videos/211237863441833/ 6:18 – Going To Be Hard For Big Box Gyms 9:31 – Group Training Model 10:33 – The CrossFit Garage Types Gotta Step Up 11:40 – Here's a Wake Up Call About Your Motivation 13:34 – This Is An Exposing Time For 14:20 – This Is An Opportunity For GOOD Coaches To Shine 16:15 – Is This The End of Impersonal Training? 17:46 – Melo Is Skeptical About At-home Equipment/Live Stream Models 20:02 – Concepts That Depend On Equipment Only 21:21 – What Happens if Your Gym Doesn't Open Next Month?

In This Episode, We Talk Shift About How To Shift Anywhere: :00 - That's One Way To Start An Episode 1:04 - No One Was Prepared To Workout At Home 2:24 – There's a lot of Sh….Stuff Out There Right Now 3:29 – “I Disagree With That” 4:58 – Adam's Thoughts On What's Online Right Now 7:30 – How Do You Shift Anywhere? 8:14 – Effective Exercises For The Lower Body 10:05 – Unilateral Creates Volume 12:52 – Free DIY Guide Coming Your Way 14:04 – Alternative Ways To Build The Back 16:28 – If You Don't Come Out of Lockdown Without A 6-Pack 18:59 – Exercise Suggestion Summary 21:13 – How to Make Bodyweight More Challenging 22:42 – Isometric Work 25:14 – We Listed A Lot 27:48 – This Could Last A Long Time. How To Program 28:18 – Shift Anywhere Program Coming Soon!

In This Episode We're Talking Shift About Life In Quarantine And How To Adapt So You Keep Shifting. :52 - The No-Sick Streak is Over For Melo 2:52 - How Has Covid-19 Effected Us So Far 4:14 - When You Have No Good Habits or Routine 6:40 - You HAVE to get this Book: Get Atomic Habits On Amazon 8:20 - Michelle's Gratitude  10:32 - The Introvert Of The Group Is Living His Best Life 13:00 - This Is An Opportunity For Shifting 14:21 - The Pessimist, The Optimist, and The Leader 15:53 - Establish Habits That Will Carry Over  16:56 - Why Did We Close A Week Before Lockdown? 17:30 - There's A Need In Online Training 18:25 - How Has Gym Closures Effected People? 20:08 - Strength Training Is STILL Accessible Without A Gym 21:57 - Focusing On Mobility Can Prepare You For Your Return 23:00 - Running, HIIT Cardio Workouts Without Strength Training = Muscle Loss 24:37 - Maintenance is Still Progress 27:46 - Is Your Approach, Then or Now, A Sustainable one 28:40 - What NOT To Focus on Right Now 31:10 - It's OKAY To Eat The Cookie 33:03 - Just With Nutrition, You Could Make Huge Strides 34:07  - Check Your Expectations 35:43 - FREE SHIFT: Covid-19 Survival Guide 37:04 - Our First Online Program

In this episode, we're In The Shift talking about why we believe the obesity epidemic is not getting any better, the common approach people take when pursuing weight loss, and why the approach will yield results in the beginning, but is the #1 reason why you can't sustain them:  :28: Melo Can't Rap 1:10: #1 Thing People Need to Hear 2:15: The Fitness Industry is BOOMING…and we're getting fatter… 4:12: Calorie Centric Mentality 5:24: The Quick Fix  5:55: Your Body Doesn't Want To Lose Weight 6:39: You're Sending The Wrong Signals  8:30: How Long Did It Take You To Gain?  9:38: Short Term Gain/Lose vs Long Term Gain/Losing 12:44: Seek Out A Professional 14:53: The Team is Touched 15:15: How the Body Adapts 17:00: Can You Do “This” For The Rest Of Your Life? 18:35: Where The Fitness Industry Is F*cking Up 20:08: Weight Loss is Easy, SUSTAINING it is a little different 21:15: Don't get married to what worked in the short-term. 22:57: Get away from a calorie centric approach

In this episode, we're In The Shift talking about 3 behaviors/actions that we've noticed are present when someone makes a Shift, and sustains it:  :50: The Same 3 Things 2:08: The traditional approach - calorie centric  3:13: Simple bananas 5:00: Shift #1 - Self Monitor Your Nutrition 6:43: Good foods can deceiving 8:03: Be Consistent and Boring as Shift 9:34: Make Protein A Priority 12:47: Stay Flexible 14:28: Shift #2 - Strength Training 15:18: Weight Selections and Progressive Overload 17:23: Shift #3 - Have a Schedule and Be Consistent 20:47: Don't skip steps. Get the Foundations down and build from there. 

In this episode, we Talk Shift about how someone should get started if they have little to no experience with fitness and nutrition: 1:10 - Observing other trainers in big box gyms 2:57 - 5 Things To Get Started In The Gym 3:30 - Find Different Markers of Progress 6:00 - The Scale is Nothing but Blood, Bones, & Tears 7:50 - Study correlating hip to waist ratio and biological attractiveness 9:45 - Step 1: Self Awareness 11:30 - Build a “Training Everyday” Mindset/Schedule. “Winning the mental battle of physical fitness and obesity” https://youtu.be/K60xHx836T0 13:44 - Pump up the volume 16:11 - Choosing your panel, but “Credentials” don't mean shit 18:05 - Exercises to start with - CORE... 20:20 - Pick something you ENJOY and will adhere too. If you like to spin, spin your heart out! 22:47 - Stop restricting, start ADDING 24:42 - 1 Shift at a time 27:29 - Be CONSISTENT - especially after the “Honeymoon” 29:24 - You can't fuck this up! 32:18 - Create Flexibility

In this episode, we Talk Shift about the popular show "The Biggest Loser", what's good and what's horrible about the show, and how we would approach The Biggest Shift: 1:04: How's it feel to finally release our podcast 2:10: The Biggest Loser 4:04: Why are we watching? 4:41: What's good about the show 7:21: Adam's First Client EVER 9:53: Let's be honest, there's a shift ton we disagree with 10:43: Biggest Loser Contradicts itself 11:21: A Study done with participants of The Biggest Loser that showed how and why they were worse off after the show Persistent metabolic adaptation 6 years after "The Biggest Loser" competition.:https://www.ncbi.nlm.nih.gov/pubmed/27136388 15:47: Ask yourself this question 16:05: How WE Would Host and Approach “The Biggest Shift” 17:17: Relationship with food 18:18: A PROPER Calorie Deficit 21:25: Training Everyday Mentality 23:12: Salt, Fat, Sugar 26:08: Once you increase activity, you're probably already in a calorie deficit. Don't over-do it by under-eating 28:00: How the body adapts to chronic under-eating 29:55: Strength Training has to be the foundation 31:05: Study that compares Strength Training vs Strength Training & Cardio vs Just Cardio 32:00: The message to take away from The Mile Run on The Biggest Loser 36:25: We don't have a weight loss problem, we have a sustainability problem Long-term efficacy of dietary treatment of obesity: https://www.ncbi.nlm.nih.gov/pubmed/12119984 The mediocre results of dieting: https://www.ncbi.nlm.nih.gov/pubmed/23859104 How dieting makes some fatter: from a perspective of human body composition auto-regulation:https://www.ncbi.nlm.nih.gov/pubmed/22475574 Biology's response to dieting: the impetus for weight regain: https://www.ncbi.nlm.nih.gov/pubmed/21677272 37:37: The AWESOME mindset approach 39:40: One Shift At A Time 41:41: Creating Flexibility 42:08: Shift Talk, The Podcast Episode 43:00: How to find your Maintenance Calories: https://tdeecalculator.net

In this episode, we Talk Shift about how to change your environment when it comes to your fitness, nutrition, and sleep. Training Environment 1:43: “Train every day” mentality 3:42: Train at the same time  5:37: Training clothes 7:09: Prepare your gym bag 8:08: Get a trainer, accountability partner  9:10: Join a community  10:30: Drop the people who don't support your goals  11:30: Activity trackers and Digital Environment  13:44: Be Flexible For Nutrition 15:47: Meal Prepping  18:06: Eating In a work environment  Plan eating out  20:25: Eat the same shift and add variety  21:21: Prepare your binge  22:35: Salt, Fat, and Sugar. Make a survival pack 24:35: Clean out the pantry  26:15: Create Space  29:05: But for the household  30:13: Eat complete meals  Sleep Environment 31:29: Sleep tracker 36:36: Batch your Netflix days 37:46: Wear blue blocking glasses 39:39: Himalayan Salt lamps 40:06: Eliminate the TV from bedroom, Melo explains to treat your bedroom like a sex cave  41:43: Be consistent with your sleep schedule  42:23: Adam lists some optimal sleep products LIFX lights, black out shades, and a chill iPad 43:29: Make sure environment is in right temperature  46:26: Stop eating 2-3 hours right before you sleep Shift We Referenced  Training Everyday Ted Talk: “Winning the mental battle of physical fitness and obesity” : https://youtu.be/K60xHx836T0 Activity Trackers:Apple Watch: https://www.apple.com/watch/ Fitbit : https://www.fitbit.com/us/products Garmin: https://buy.garmin.com/en-US/US/into-sports/health-fitness/cIntoSports-c571-p1.html Nutritional Resources Food Shift : www.eatfoodshift.com LMNT Packets : https://drinklmnt.com FitAids : https://www.lifeaidbevco.com/fitaid-case?gclid=EAIaIQobChMI0-b-9-6w5wIVBIeGCh1I8A-4EAQYAiABEgKRWPD_BwE Sleep Quality Tracking: Oura Ring: https://ouraring.com Whoop  https://www.whoop.com Organifi Gold: https://www.organifishop.com/collections/organifi-gold/products/1-bottle-supply-organifi-gold Himalayan Salt lamp: Amazon https://www.amazon.com/Himalayan-Hymilain-Crystal-Dimmable-Certified/dp/B06XYZBCYP/ref=sr_1_4?crid=3SZ5PF4SW6LJA&keywords=himalayan+salt+lamp&qid=1580509042&sprefix=himalayan+%2Caps%2C177&sr=8-4 Felix Grays : https://www.googleadservices.com/ Lifx Website: https://www.lifx.com Chilipad: https://www.chilitechnology.com Study with cooling caps: https://healthland.time.com/2011/06/17/tip-for-insomniacs-cool-your-head-to-fall-asleep/ The Joe Rogan Experience: “Sleep Expert & Neuroscientist Dr. Matthew Walker”: https://podcastnotes.org/2018/04/29/why-we-sleep/

In this episode, we Talk Shift about the 3 Shifts you should make in 2020 for your Health & Fitness. 1:10: New Year Marketing by The Fitness Industry 1:40: 3 Shifts You Should Make In 2020 2:25: Shift 1 - 5 Foundations  4:45: Goals that serve multiple purposes 5:10: Eat Real Shift…most of the time 7:42: Start Lifting Heavy Shift  8:58: Be Consistent as Shift  11:22: The MOST Important (to Michelle)  12:05: Why your sleep sucks and shifts to make in 110 15:00: “Do it.” 15:55: Shift 2 - Stop Exercising, Start Training 16:24: The Honeymoon Phase 17:40: Training requires data 19:40: Honeymoon's over. Shift the stimulus. 24:55: Shift 3 - How to Build Momentum 26:12: “We're Going Streaking!!” 28:48: Make The Choice 29:56: Need Help? Just F*ckin Ask!  SHIFT WE REFERENCED: Sleep TrackersWHOOP : https://www.whoop.com OURA Ring : https://ouraring.com

Meet Adam, Michelle, and Melo as they give you an idea of what you can expect from Shift Talk, The Podcast.