Shift Talk, The Podcast: Recent Episodes
Adam Bennett |Michelle Bennett | Melo Acosta
We’ll Talk Shift about your Health, Fitness, Nutrition, and more. Hi 👋🏻, we are Adam, Michelle, and Melo. We are going to bring the Shift to a lot of 💩 misinformation you’ve heard in the fitness industry. We also share our experience running a personal training studio, with people like you, that will bring you valuable information on how you should train, how to lose fat, build muscle, and keep that shift off while enjoying 🍪’s. Welcome to Shift Talk, The Podcast.
Talk shift with us on instagram @shift110fitness, @shift110adam, @shift110melo, @shift110m
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
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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.