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 Trackers
WHOOP : 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.