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