LIFT and SHIFT: Month Two Check In

by | Dec 29, 2020 | 310 comments

Hello Lift & Shift Team!

Welcome to our Month TWO check in page ๐Ÿ™‚

Please keep checking in with our group here and let us how your workouts are going, share your Month Two exercise results, etc. with all of us!

You can ask questions about the program along the way (please be sure to keep an eye out for our FAQs that weโ€™ll be adding to as we go — you may find answers to your questions there as well!).ย 

Part of the SHIFT weโ€™re making happens best when we seek support from others, and thatโ€™s exactly why weโ€™re including this added community piece to this process!ย 

Weโ€™re here for you, and hope youโ€™ll also show up to help others in our community as we go as well.

Just a couple of notes for our check ins:

Please keep your posts about the plan and your month one sessions and assignments here on this page (if you have questions about the platform, tech issues, or anything else that you might need more specific help with, please contact our digital team directly at support@platformpurple.com so that they can help you right away).

We’ll be adding to our FAQs page here as we go through the plan, so please check out this page for an additional resource for questions about the program.

We read every comment before itโ€™s posted so that we can respond as often as we can, keep spammers out and make sure we can keep the posts focused on the plan to make it easier for you to share and reply with the rest of the team as we go.ย 

We review all posts Monday – Friday (once in the morning and once again towards the end of the day), so if you have submitted a comment and donโ€™t see it yet, please allow us time to review and post it for you (thank you for your patience as we work through all of the comments as quickly as we can).

Thank you for joining us for this journey. Weโ€™re so glad you are here!

Sincerely,

Jessica & Peanut ๐Ÿ™‚

PS โ€“ Once you are on Month Three, please donโ€™t forget to post your check ins on our Month Three Check In page hereย please.

Join Us!

Become a part of our community by signing up for our free emails and weโ€™ll send you our welcome packet full of tips to get you started today and our exclusive subscriber savings code to SAVE 25% OFF our 6 Week System!

310 Comments

  1. Laura

    Good Morning Jessica,

    This week I dropped down to 5 lbs. and was able to complete the longer workouts, instead of having to stop 30-40 min. in.!

    Monday: Day 43 ~ High Intensity Interval 1st 23 minutes. + Neighborhood Walk
    Tuesday ~ Day 44 – ALL of Fine Toning + Neighborhood Walk
    Wednesday – Day 45 ALL Total-Body Definition + 2 1/2 Mile Neighborhood Walk
    Thursday ~ Day 46 – ALL Mobility Moves: WInd Down
    Friday ~ Day 47 – 1st 26 min. due to time restraint
    Saturday – Day 48 – 1 hour Yoga Class + 30 min. Trail Walk + 1 1/2 Hour Tennis
    Sunday ~ Rest

    Feeling stronger and firmer. Enjoying that I am getting results. Encourages me to continue.

    Reply
    • Jessica Smith

      Hi Laura! That’s fantastic, love that you have found a way to get through the full session, yay! Going a little lighter in order to do all of the workout is an excellent plan to help you build your strength and stamina.. once you feel ready for a bit more weight you can gradually start adding it back in when you feel up to it. Great job! You are doing such amazing things. Please keep honoring your body and making the schedule work best for you — you are doing such amazing work. How awesome that you are already feeling stronger and firmer, those positive SHIFTS are happening!! Keep it up! Can’t wait to see you for our next session together soon ๐Ÿ™‚

      Reply
  2. Jacy

    Good morning Jessica and team
    This is my last day of week 8 and I will enjoy some Cardio Endurance. As someone else has mentioned I can see an improvement in my cardio fitness. I have always loved your Indoor Jogging on YouTube but now Iโ€™m able to keep going for longer than 40mins and try new aerobic workouts, which Iโ€™m thrilled about.
    I listened to all the comments you and the team made about not always pushing forward continually and learning to pull back. At the end of 6 weeks I felt I needed a week away from strength training, I had continual DOMs, my joints ached and I was finding things tough. I took a week of cardio and purchased the Total Stretch download to give my body stretching everyday. I felt great returning to the programme for week 7 and had more energy and felt refreshed. It is true that powering through does not always work for everyone!
    I am looking forward to the journey in month 3 and have purchased some new heavier weights to try!
    Happy Monday to you all!

    Reply
    • Jessica Smith

      Happy Monday Jacy! It’s so wonderful to hear from you. And I’m so thrilled to hear that you gave yourself permission to pull back when you needed to.. it’s sometimes the very best thing you can do! Great work!! Love that you took that break and that you were able to come back even stronger, that’s so fantastic. Sometimes that is harder (mentally) to do than powering through, so congrats on that amazing shift and progress! And how exciting that you are ready to take on some heavier weights too, WOO HOO! Here’s to your strength and continued success, you are doing such incredible work. Can’t wait to join you for our next session together soon ๐Ÿ™‚

      Reply
  3. Patty

    Hello!
    I am working through the program, but am a little off of the schedule. I get up at 4:00 am snd try to do my workouts early… but some days I donโ€™t have time to do the whole workout especially the longer ones. I try to do 30 minutes minimum snd come back at the end of the day… which doesnโ€™t always work. (I am a teacher and drive a little over an hour to and from work)

    I did get an hdmi cable and can hook up to my tv, which is soooo much easier!
    I have a request…. could you guys put all the motivational quotes together in one place and also all the body information you give? Sometimes we are not on a position to read those (looking down, on the floor) and they are all SUCH GREAT INFORMATION! I miss lots of them …. that would be FANTASTIC!

    Reply
    • Jessica Smith

      Hi Patty! Thanks so much for checking in, it’s so good to hear from you! I’m so glad you have been taking the schedule at your own pace and making it work for you (whew, 4am is a tough workout time for sure!). 30 minutes is absolutely still very beneficial, so please keep just doing the best you can with the time you have (and thank you for all of the incredible work you do as a teacher!). You are doing such amazing things. I’m so happy to hear that the HDMI cable helped, yay! And thanks for your great suggestion about the quotes and info – I’ll see if there is a way we an put those together somewhere for you. Thanks so much for continuing to sparkle with us on this journey. We’re so happy you are here. Please keep up the awesome work you are doing taking care of you so that you can continue to share your fantastic energy with all of those around you, especially your students. Can’t wait to join you for another session soon ๐Ÿ™‚

      Reply
      • Lucie L.

        Hello I agree with Patti’s request. Me english is fonctional only and I am not fast enough to read an understand all the tips while exercicing. I often copy/paste the instructions in translate.

        Reply
        • Jessica Smith

          Lucie, you are doing amazing with your English! I’ll definitely see what we can do for you to help make all of that info easier to read/access ๐Ÿ™‚

          Reply
  4. Blandyna

    Hi Jessica and team,

    Day 55 for me is done – Upper-Body Circuit. I had to use 15, 12, 10, 8, 6 and 5 lb weights. Sometimes on circuit one. I started with lower weights and move up higher on the 2nd go round, and sometimes I started heavier and had to go down. Tomorrow, which I’ll count as my Active Rest Day, I’ll take the dog for a 1 or 2 hr walk.

    Reply
    • Jessica Smith

      Hi Blandyna! Way to work it for Day 55, woo hoo! That’s an impressive range of weights for that circuit, great job! Love that you are adjusting and adapting with each move – starting heavier first and then dropping down is an excellent way to keep improving your strength, every rep counts and you are doing AWESOME! I hope you enjoyed a nice active rest day (and 1-2 hr walk with a doggy sounds wonderful! :-). Thanks so much for continuing on this journey with us – you are going so strong. Please keep up the amazing work! Can’t wait to see you for our next session together soon ๐Ÿ™‚

      Reply
  5. Dana

    Closing out month two stronger and more flexible feeling good. Gonna round off my diet along with month 3. Thank you for leading the journey, loving it.

    Reply
    • Jessica Smith

      Hi Dana! Thanks so much for checking in, it’s so good to hear from you. And congrats to you on all of your hard work these past two months – I love that you are feeling good, stronger and more flexible, YAY! Let’s celebrate that awesome progress, WOO HOO! It sounds like you have a great plan for month three, can’t wait to keep going strong with you. Thanks so much for sparkling with us on this journey. We’re so happy you are here. ๐Ÿ™‚

      Reply
  6. Kim

    Good morning and Happy Saturday, Jessica and Team Lift and Shift!!! I hope everyone is having a FABULOUS weekend so far!!!

    Checking in for Days 4, 5 and 6 of Week 8… are we REALLY starting Month 3 next week… ALREADY??? It actually feels to me like Month 2 flew by even faster than Month 1 did… where is the time going??? And even though I feel like I want to slooooooow time down a bit sometimes, I still find myself starting each day just SO EXCITED to see what new shifts will happen. Because they DO happen, EVERY DAY!!! Whether it’s a shift in my focus that helps me help a client at work, or a shift in my mindset that leads me to push myself a little harder during a session (because I KNOW that I CAN do it!!!), or a shift in how I prioritize my time some days, so I can be sure I’m not only taking care of me, but I’m able to be there for the ones who need me at home. There are just SO MANY gifts, beyond all of the physical ones, that come from this program… it’s like it’s my birthday every day!!! (Cue the party hats, the noisemakers and the balloons!!!)

    I surprised myself yet again on Thursday night during our Upper Body session… I use my full range of weights for that one, but I was able to stay with some heavier dumbbells on so many of the moves!!! When did 8#s become my go-to weight for ALL of our triceps work??? ๐Ÿ˜ƒ๐Ÿ˜ƒ๐Ÿ˜ƒ I never thought I’d see the day!!! And I’d be lying if I said I didn’t LOVE to feel how those muscles are getting stronger and developing in there… it’s SO AWESOME!!! When I see them in the mirror sometimes, I just have to remind myself, “YOU did that, you AMAZING girl!!!” I was also able to keep my balance on one leg with 12#s for one full set of the bow and arrow pull!!! I was a little wobbly, but I held on and it felt SO INCREDIBLE to be able to do that!!!

    But I would say my BIGGEST win for this week came during our Mobility Moves Wake Up session last night. For the FIRST TIME, I was able to do the roll-up lunges coming all the way forward and without using my hands (Corezilla was TALKING TO ME during that move, lol)!!! That has been a goal since my first time doing this session, and I MET IT!!! I found it interesting that it was MUCH harder for me when my right leg was the one coming forward… I also found that during the final Warrior 3 pendulum move, I was struggling a LOT to keep my balance on my right leg, but it was a lot easier when my left leg was the standing leg. I was still a bit wobbly, but not nearly as much, and I was able to do ALL of the reps without putting my right foot down!!! Not sure if I was just having a weird balance day or if this means that my left side is getting stronger at a faster pace than my right??? I’ll be paying attention to that for sure next time I do this session!!! But I was DEFINITELY having a party about what I WAS able to do, as Warrior 3 has been another personal goal since we began this program!!! I AM totally a Warrior!!! (Not sure how many Warriors want to adorn themselves in sparkly pink… but I’m cool with that, hahaha!!!)

    And today I hopped out of bed with such energy, with so much gratitude in my heart for all of the WONDERFUL things in my life right now, that I started my day with Happy Hour for a change. After finishing Mobility Moves last night, I didn’t want to put on my shoes, so I did the Barefoot Evening Walk from YouTube, so this morning I did both an interval session (Pyramid Power Walk from the OG Walk On series) AND an endurance session (Have a Ball from Burn Fat and Have Fun). And I DID have SO MUCH FUN!!! With every session that I do now, whether it’s strength training, cardio, Yoga/Pilates, or stretching, I am SO AWARE of all of the changes that I have made and that I continue to make. There is so much more power behind every move now… I was hopping all over the place with Beth during the Pyramid Walk!!! Even when doing a “calmer” session, or a session with more of a “flow” feel to it, I can keep it flowy but still so STRONG and that combination of power and grace is just… so FANTASTIC!!!

    As we’re heading into our third month, I just wanted to say again, THANK YOU Jessica, for ALL of this!!! And to all of my amazing teammates in this community, today I am celebrating YOU, and ALL of us!!! All of the progress we have made, and all of the support we are giving each other… I can’t even find the words that seem right to describe it!!! Y’all amaze me every day with what you share here… it is just such a privilege to be a part of this!!!

    Jessica… I hope you have a beautiful Mother’s Day tomorrow!!! And Happy, Happy Mother’s Day to Debbie as well!!! And to all of the moms in this community… I hope your day is filled with joy and love!!! See everyone for Week 9!!! ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

    Reply
    • Jessica Smith

      Hi Kim! Ahh, I love this so much – isn’t it just amazing how much gratitude can shift our energy? It’s not always an easy thing (I’m still working on it every day!), but it is so incredible to see all of the inspiring things that arise when we can move from a place of thankfulness. I’m so thrilled you continue to make these AH-MAZING shifts on a daily basis — you are doing such fantastic work taking care of your mental and physical health, making sure you make the time to refill your cup each day so that you can continue to have all of the energy and enthusiasm you need to take care of all of those around you. The progress you are making both in your mindset and your physical abilities is just awesome and so inspiring to read about! I hope you are feeling so proud of all of the hard work and dedication you have been putting in over these past two months – let’s keep celebrating all of those sparkly pink flags of progress, HOORAY!! YAY! YES!!
      And thank you so much for your kind wishes, we enjoyed a beautiful weekend together with family. <3 Here's to another beautiful week of success and shifts! Can't wait to see you for our next session together soon ๐Ÿ™‚

      Reply
  7. Blandyna

    Hello Jessica,

    Only 2 days left to go now in Month Two for me! I did the Lower-Body Circuit this morning (took close to an hour because of extra breathing stops), but found I could use 15 lbs on the dead lifts and side lunges, and today, when you said “Can we do just more” of the upright lunges”, I said “Yes, I can” and did! First time for both! At the end though, where you ask “Don’t you feel so accomplished”, my thought was “I’m not sure if I feel accomplished, or stupid, for doing this to myself”, LOL.

    Reply
    • Jessica Smith

      Woo hoo, almost done with Month 2! Blandyna, you are so strong! So glad you took your time with the Lower Body circuit and that you felt ready to add more reps and weights too, that’s AWESOME! Congrats on all of that incredible progress, let’s celebrate those WINS, YAY!! I hope you are proud of all of your hard work and dedication. You are doing such amazing things. Thanks so much for hanging in there with me for these challenges, I know it’s not always easy but hopefully you will feel it was all worth it ๐Ÿ™‚ Please keep up the incredible work. Can’t wait to see you for the start of month 3 soon! Have a wonderful weekend ๐Ÿ™‚

      Reply
      • Blandyna

        To you also, Jessica – Happy (first for you) Mother’s Day as well for tomorrow.

        Reply
        • Jessica Smith

          Thank you so much Blandyna! I hope you and your family also enjoyed the holiday together <3

          Reply
  8. DHiggs

    Mobility Wake Up Mix: I really love this workout, it’s so fun and a great challenge with those last few moves, especially the pendulums. My toes start to cramp up every single time I do the lunge roll backs, they have from the very start – not sure why this would be…..any ideas? Have a wonderful Mother’s Day Jessica!

    Reply
    • Jessica Smith

      Hi DHiggs! Great work today, thanks so much for joining us for some Mobility moves. I’m sorry to hear that your toes are cramping up on that move! Hmmm.. without seeing your form it can be hard to tell what might be going on, but it could have something to do with your feet trying to compensate for balance (maybe during the previous exercises, and then by that point they are tired?). Have you noticed if you are pointing your toes during that exercise? Are you able to try flexing your feet during the roll part to see if that helps? Usually the toes cramp from being curled under too much so if we can help avoid that position that might help a little. Again it’s hard to tell without being able to see your body, but we can take some guesses to start and see if we can figure it out together ๐Ÿ™‚ Please let me know if you notice anything else about your feet/toes during that or the moves prior to that exercise that might help us solve this mystery next time you do this session. Please keep up the awesome work. Can’t wait to join you for another session soon!

      Reply
  9. Robin Lindblad

    Well, here I am, checking in after a long hiatus. To make a long story short, the last 10 days have been a real experience–not necessarily a good one. Monday of last week began with an acute IBS flare-up, which caused me to skip the Monday and Tuesday workouts. I did complete the Wednesday through Friday workouts, but not at full strength, because I had already begun the low-fiber diet to prepare me for my colonoscopy and was still suffering from my IBS. On Monday of this week, I had my colonoscopy(ugh), so no workout that day! I have worked out every day since Tuesday, but I didn’t really feel like myself until today (Thursday). Yesterday was Lower-Body Circuit, which stretched me about to my limit. Today was Upper-Body Circuit. I really feel like I did my utmost in this workout, so I’m pretty satisfied about that. I’m so glad to be back to normal!

    Reply
    • Jessica Smith

      Hi Robin! Welcome back, we have missed you! It’s so good to hear from you again, thanks so much for checking in. I’m so sorry to hear that you haven’t been feeling well, but I am so glad you gave your body the rest it needed so that you could get back to feeling normal again. Great job getting back in to your routine as soon as you were able. Please continue to honor your body as you go and not to worry about your time away, it’s amazing how quickly your body will catch up! We’re so glad to have you back. Keep up the fantastic work you are doing. Can’t wait to see you for another session soon ๐Ÿ™‚

      Reply
  10. Blandyna

    Hi Jessica,

    Checking in after a very successful day. I wasn’t able to do the scheduled Total-Body Circuit workout yesterday because our internet was out and I hadn’t prepared for such a thing by downloading the files to my computer, so I was afraid of getting behind. But, today, I felt rested enough and completed the Total-Body Circuit (Primary Moves), the Mobility Wake-Up Mix, and also did 20 minutes of intervals on the Arc Trainer, and didn’t feel overly tired afterwards. I guess something shifted over night.

    Reply
    • Jessica Smith

      Hi Blandyna! It’s so great to hear from you, and HOORAY for a very successful day! Let’s CELEBRATE your amazing WINS today! I’m so happy to hear you felt more energized and that you were able to power through Primary Moves, Mobility and some cardio too, wow! Sometimes allowing our body the rest it’s asking for can be the very best thing you can do, as it can help you come back even stronger than before (just like you did today!). Please keep honoring your body – you are doing such awesome work. Great job! Can’t wait to join you for another session soon ๐Ÿ™‚

      Reply
  11. Tina

    I wanted to say thank you for all the great comments here. I always read first thing in the morning and this week it has certainly made me get up and do the dayโ€™s workout.

    At the end of week 7, I felt quite smug with myself about getting this far. Then I put something in the dishwasher and twisted wrong. I had a pain in my lower back all day. Gave myself two rest days and was back for the day 50. Decided to play it safe and used lower weights. I was so pleased that my back was better and I could carry on the program.

    I was looking forward to core control but despite putting on my workout clothes, I took a cup of tea back to bed! I was tired when I got home from work but forced myself to do the exercise. Not my best effort but I did it. I was almost the same for the lower body circuit but just reading the comments here forced me out of bed. Again, not my best effort but I did find that my form has certainly improved and I really did I sweat. I have to say I felt amazing afterwards.

    Normal service resumed today and I was much more enthusiastic to do the workout. That was pretty good for me as it was upper body. Looking forward to my wake up mix and maybe a run afterwards.

    Even though I wasnโ€™t feeling my best for core control and the lower body circuit, Iโ€™m glad I did do what I could. There will always being the next time. Talking of the next time, I must go to see what month 3 entails!

    Reply
    • Jessica Smith

      Hi Tina! You should be SO proud of all of your hard work and dedication for every single session, not to mention making it through week 7 already! Let’s get a WOO HOO right here for that! I’m so sorry to hear about your back! Ugh. That’s the worst! It’s always those silly little things (like that twist from the dishwasher.. I can certainly commiserate – I carry a back injury from years ago brought on by sitting poorly in a car for too long, of all things!) that can tweak the back like that, I’m so sorry! I’m so glad you rested your back and allowed yourself time to heal. And even more so that you rested or took things down a notch when you were feeling tired. That’s so important! There will be days/weeks when we feel less energy, and I’m thrilled you are honoring your body as it’s all a part of the process. Sometimes when we allow that rest, we come back even stronger, like you did today, YAY! Please keep up the amazing work you are doing. Can’t wait to see you for our next session together soon ๐Ÿ™‚

      Reply
  12. Kim

    Good Morning and Happy Thursday, Jessica and Team Lift and Shift!!!

    Checking in for Days 1, 2, and 3 of Week 8… and I have to say that this first half of the week has been SUPER-FANTASTIC!!! I am just in awe every single day at the changes… the shifts… that are happening in me!!! For our Primary Moves session on Monday and Lower Body Circuit last night, I was able to use a 20# dumbbell for several of the single-dumbbell moves, and I was able to stay with 12#s and 15#s for the rest of the lower body exercises in Primary Moves AND for all but one of the exercises in the Lower Body Circuit!!! I dropped down to 10#s for the second set of side squats off the step during Lower Body (I did this move with 12#s for the first set, but that final 10 up-tempo push was REALLY tough with that weight so I dropped to 10#s which was still super-challenging with 3 risers on my step!!!). I also dropped from 15#s to 12#s for the second set of lateral lunges with the leg lift… using 15#s at that pace was TOUGH… talk about a heart rate raiser!!! But WOWSERS… I was beyond proud of myself for completing all of the reps in that first set with the heavier weights, and I know I’ll be able to do more at the heavier weight next time this session comes up in our rotation!!! I also tried the single leg deadlift in Lower Body Circuit with 15#s… and I noticed that while I can do that move with a single 20# dumbbell, using two 15-pounders really ups that challenge exponentially. It was REALLY tough to maintain my balance with those weights, even using my back foot as that kickstand… I was literally talking out loud to my core: “Come on, Corezilla… this is ALL YOU… you GOT this!!!” And I was totally giving myself high-fives for just picking up those heavier weights and challenging myself in that way without even hesitating!!! And when I dropped down to 12#s, I was THRILLED to be able to lift my back leg for EVERY REP!!! My balance is ROCKIN!!! (I mean, not literally, lol…)

    I’m also finding that I have sooooo much more energy (positive, happy, pink-sparkly-glittery ENERGY!!!) all the time now!!! My Happy Hour is at night, but I’m never just wiped out after our sessions… and even though I’m not exhausted, I AM sleeping better than I have in a really long time!!! And then that energy wave just pulls me out of bed in the morning (BEFORE my alarm!!!), and I am READY to take on the day!!! (I’m ready for my sparkly, glittery pink cape now, lol!!) And whenever I’m facing a potentially tough appointment at work, I just pull my shoulders back and down, take a deep breath to fill my body with oxygen, energy, and light, and I KNOW I can handle whatever comes my way!!! This program, from our sessions to the energy in this AMAZING community, continues to give me SO MUCH MORE than physical strength. It is helping me build myself up in EVERY aspect of my life, and it is MAGICAL!!! So excited for our Upper Body session tonight!!! Hoping everyone is having a beautiful week!!! ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

    Reply
    • Jessica Smith

      Hi Kim! Way to work it so far for Week 8! Those shifts are going so STRONG for you, that’s amazing! You should be so proud of all of your hard work — let’s keep celebrating all of these AH-mazing shifts and successes along the way! (PS- I love that your core’s pet name is “COREZILLA!” that is just awesome! ๐Ÿ™‚ High fives for all of that amazing progress – hello balance, hello ENERGY WAVE, hello stronger weights! I hope you wear that pinky sparkly cape proudly as you are tackling all of these challenges with such LIGHT. YOU are the magic! Keep it coming girl, you are INCREDIBLE! Can’t wait to join you for that upper body session soon ๐Ÿ™‚

      Reply
  13. Susanna

    As I started a week early, I have already moved on to month 3! I didn’t take a rest week, after all, but I made some modifications on those days I was too busy/stressed/ sleep deprived to stick with the original plan. This whole year with Covid-19 has really taken its toll mentally, and combined with some work stresses and sleepless nights, it has been quite tough at times. I’m really looking for the summer and some rest and change of landscape. In addition to L&S, I have cycled daily or made shorter or longer walks. On some days, I have added a short cardio exercise before the actual L&S-workout — the Cardio flow from Total Body Balance or one of the 1 mile walks from 5 Fat Burning Miles. I have noticed that if I’m feeling a bit sluggish and slow (as I normally am in the mornings…), the short cardio burst wakes my body up and then I feel more energized for the strength training ahead. I have also made a very interesting observation regarding my aerobic condition: it has become markedly better during the past weeks! There are some hills to climb on my walking and cycling routes, and either they have become lower or my condition is better. I have markedly more power in my legs (even though I thought they were quite powerful already earlier), and also my heart has obviously become stronger and my aerobic endurance is better. I can’t come up with any other explanation than Lift and Shift. So many thanks to you, Jessica!

    Reply
    • Jessica Smith

      Hi Susanna! Welcome to month three! You are going so strong!! Congrats to you on all of your hard work and dedication, you are doing such incredible things. I’m so happy to hear that you have been honoring your body so wonderfully by making adjustments to your routine, that’s fantastic! And I love to hear that awesome progress you’ve noted with your aerobic endurance as well! It may not seem like it, but we are definitely conditioning your heart and lungs with many of these routines (even though they are not traditional ‘cardio’ workouts) as well, so it makes sense that you are noticing a positive shift there too, yay! Let’s celebrate those awesome successes! HOORAY! Please keep up the amazing work you are doing. Can’t wait to see you for another session soon ๐Ÿ™‚

      Reply
  14. Carolyn W Oglesby

    Good morning! I am loving the program. I am finishing month two on Saturday. I can definitely see a shift in how my body looks and I look forward to more progress. I increased my weights during month two and I hope to increase again in month three. I started doing your workouts last May 2020. I was using two and three pound weights for all of your strength training. Now, my light weights are 8 – 10 pounds and my heavy weights are 15 pounds. Ready for month three and then I will take a break for about a month and go back to your metabolism strength training DVDs and your Get Strong strength training. I still do 30-45 minutes of cardio each day, depending on the length of the training sessions. I am not at my goal and I wish it would go faster but I am down 50 pounds and have about 15 more to go. I am pleased. I will continue to use your programs. I have now branched out to your your tube workouts and love them. You are just awesome and I appreciate you! I miss seeing your mom and Beth. Tell them hello.

    Reply
    • Jessica Smith

      Hi Carolyn! Congrats on completing Month Two last week, how exciting! You are going SO strong! Congrats to you on all of your hard work and accomplishments, WOW! Love to see all of that incredible progress you are making. I’m so glad you have been making the program work best for you, that’s great! Please keep up all of the incredible work you are doing. Thanks so much for joining us for this journey. Can’t wait to see you for another session soon (and I will be sure to pass along your kind wishes to my Mom and Beth as well :-).

      Reply
  15. ML

    I am going to write this for maybe those who are experiencing it, but who don’t want to say it. This has been the hardest and my least favourite program so far and I have decided to give it a rest. It is nothing to do with the production and the wonderful Jessica Smith- this is a top notch exercise program. I have all of Jessica’s workouts and I love them. But the longer times, of which I just can’t make the time it seems, and the moves- I just can’t stand it and I am not going to continue with his calendar rotation! I hate all of the squats and lunges and all of the planks, side planks and push ups- my joints hate them too and I have to modify pretty much everything. It’s actually started putting me off working out. So this is what I am going to do. I’m going to forget this 12 week schedule and I’m going to create my own- fitting in two of the lift and shift longer workouts a week- on the weekends for example. I will continue with the cardio workouts and a couple of the yoga/pilates workouts a week. I love you Jessica and don’t want this to come off as a harsh criticism because you are amazing and so are your workouts. I am just having to radically change it a bit to make it work for me. I encourage anyone else to do the same if you just can’t swing this program.

    Reply
    • Jessica Smith

      Hi ML! Thanks so much for checking in and sharing your experience with the program with us. I’m so sorry to hear it’s not been a good fit for you. It’s so important to stick with what works best for your body as well as your preferences so that you can stay consistent with your regular workouts. I know this plan is very different than our past offerings and we certainly do not want you to try to power through it if you are not enjoying it. ๐Ÿ™‚ We very much appreciate you trying out the program, but please know if this isn’t working well for you, we are happy to help you with a full refund so that you can focus your energy on what works better for you. If you could, please contact us directly via email at support@platformpurple.com and our team will be happy to help you with that right away. I would love to join you for another workout soon ๐Ÿ™‚

      Reply
    • Ems

      Hi ML. Thank you for this post. I too love JSTV workouts, especially the strength workouts, but this one has been difficult for me to really get into. Youโ€™re right, the production, workouts, Jessicaโ€™s motivational and positive attitude are all wonderful and thereโ€™s nothing wrong the program itself. From that standpoint itโ€™s great! However, after a shin injury that laid me out for a week and half, getting behind on the days, and just not getting into this routine like Iโ€™d hoped, I too am taking a break and refocusing my workouts right now to avoid losing motivation or desire to workout. I think there are some great routines in this rotation – fine toning anyone?! – and I plan to incorporate them with other routines going forward. For those who have been able to get into this and find their flow and sparkle, Iโ€™m cheering you on! For those who may need a break or just havenโ€™t found your rhythm, thatโ€™s okay too and Iโ€™m cheering you on as well! I love being part if this community and look forward to trying this again one day soon.

      Reply
      • Jessica Smith

        Hi Ems! So sorry to hear about your shin injury, but I’m so glad that you are honoring your body with the break you need and adjusting your routine to best fit your needs. We’re always all about you making things work best for you and it sounds like you are doing an amazing job doing that. Please keep up all of the incredible work you are doing. And please know that we’re here for you and would love for you to continue checking in with us if you’d like even if you aren’t following the plan exactly on schedule. Thanks so much for being here with us. Can’t wait to see you for another session soon ๐Ÿ™‚

        Reply
    • Teresa

      I have been faithfully following the program. Itโ€™s the first of these that Iโ€™ve done, although I have several of Jessicaโ€™s DVDs and have done MANY of the YouTube videos. The workouts are terrific although some of the moves are not the most pleasant – and Iโ€™m not young anymore so Ive had some aches and pains. Iโ€™ve enjoyed adding the Cardio Kickboxing with Abs video on cardio days. Iโ€™m getting stronger and can see and feel the results (including some aches and pains) Thank you.

      It would be nice to be able to mix up the next month with some new workouts and variety, but I plan to make it to the end, nonetheless. Iโ€™ve also been able to do the lengthy workouts because Iโ€™ve been working from home and have flexibility in my schedule. I really wouldnโ€™t be able to manage the long workouts when I return to the office. Is there another extended program with shorter workouts for when that time comes? Would it be possible to still get good benefit with shorter workouts or not? A bit more ab work would be nice, too. It also would be great to have a short stretch at the end of each workout targeting those muscles used in the workout.

      All of these comments are in the context of being thrilled to be doing the Lift and Shift program

      Reply
      • Jessica Smith

        Hi Teresa! Thanks so much for joining us for this journey, we’re so glad you are here! And I’m so thrilled that you have been adding in sessions that work for you on your cardio days, and please feel free to mix in any other additional sessions that you enjoy as you see fit for month 3 too – we’re all about you making the plan work best for you. Our four phased ‘Walk Strong’ series offers shorter workouts if you are looking for another plan to try next with some shorter session options (most are 30-45 minutes) for when you return to your work schedule. Our Lift and Shift series does feature longer workouts as a progression option for those who have been training for awhile and wanting to increase the duration of their sessions just for this program, but that doesn’t mean you always need to train for a longer period of time (we love shorter workouts too :-)! And when it comes to stretching, when our goal is muscle building it may be more beneficial to stretch a little later after a workout (such as later in the day or the following day), but if you’d like to add some stretching on to your workouts at the end of the sessions, our total body Post Workout Express Stretch is available as an add on option in Lift and Shift that you can include any time if you prefer to stretch right after you finish your workout (which is great too). We also encourage you to add in additional flexibility work as often as you’d like (some have been using the Mobility sessions on an almost daily basis and find it helpful for muscle and tension release). I hope this helps a bit, but please do let me know if you have any additional questions. I’m here and always happy to help. Please keep up the awesome work you are doing. Can’t wait to join you for another session soon ๐Ÿ™‚

        Reply
        • Teresa

          Thanks so much for your supportive,helpful and informative response! I didn’t know that it may be better to wait until later in the day or the following day to stretch after muscle-building exercise. Please tell me more about that. Also, I love that I’ve been able to test myself with longer and harder workouts during the pandemic and while I’ve been working from home. I would be happy to maintain my strength and definition,and not increase it (I’ve still gained pandemicweight,but that may be another story). Would doing a program with shorter workouts (like the Walk Strong one that you mentioned) after completing Lift and Shift be enough for maintainance of the gains made with Lift and Shift?

          Reply
          • Jessica Smith

            Hi Teresa! Your program guide includes a little bit more about why we’ve suggested stretching later after more targeted strength, muscle building sessions that shorten the muscle fibers during the training (you can find it under the ‘Why and What’ section of the program), but the good news is that you can always add on that shorter stretch segment if you prefer as it’s not harmful. I also I forgot to mention that the abs/core work in Lift and Shift can be sneaky sometimes – while we do still include plenty of more traditional abs focused exercises, much of the functional core work that is so important for our body (as we are working the abs/core muscles in the way they are designed to function, to help support and protect our spine, assist in balance, etc) is done in almost every session, whether it’s the one sided forward stepping lunge, the rotating push ups, etc., we’re working your abs throughout the entire program ๐Ÿ™‚
            We do recommend our Walk Strong series as a precursor to Lift and Shift, but it’s not required, and it certainly can be done after this series as well if you’d like some different options in terms of your training and duration. You can cycle through various methods and types of training protocols and continue to see the progress as long as you challenge yourself during the sessions (which you can easily do with heavier weights if and when appropriate). While Lift and Shift is centered around strength training, our Walk Strong series offers a little more in terms of variety (ie it also includes cardio, agility, coordination work as well). You may also want to combine the two programs and add in the longer Lift and Shift sessions when and if you have more time if you wish. ๐Ÿ™‚

            Reply
  16. DHiggs

    Lower Body day complete. This one is a challenge especially with going up in weight. With that said I have a few questions: 1. When doing the lunge and lift – I did this with my heaviest weight but not nearly the speed that you are doing Jessica. I can keep up with your reps with my moderate weights. Form is good with both. Which is better to do? 2. Those Bulgarian Split Squats are my bane – I can’t seem to get more than 2 reps with my moderate weights before having to leave the steps, and I’m already on my lowest riser. I can use my heaviest weights without the riser on the floor or use the risers without weight for all reps- which is better?? Sorry if I’ve posed questions that have already been asked previously, but I thank you for helping me out here! I’m learning so much more about strength training, I just love it!

    Reply
    • Jessica Smith

      Hi DHiggs! Way to work it today with Lower Body, complete! Woo hoo! I just did this one today too, and it still gets me! Thanks so much for your really great questions. If you have mastered great form with moderate weight doing all of the reps, it could definitely be time to up level to the heavier set at a slower tempo. Starting at that slower speed in order to keep great form is a wonderful way to make sure you are staying safe while your muscles are adjusting to the new load. Speed is going to be our last goal within this type of training, so please don’t ever feel pressured to keep up with my pace or reps at any time. As for those Split Squats, they are tough for sure with in all various forms! This is such a great question, and I think the answer really can vary depending on how it feels to you. With this one you may want to alternate within the workout (for instance, for the first set, do bodyweight only using the step, and then in the second set add weights but with no step) or within sessions (one week try the bodyweight option the next use the weights) and/OR try bodyweight only for awhile until you feel comfortable working up to moderate then heavier weights. I hope this helps a bit. Thanks so much for sparkling with us today! Please keep up the incredible work you are doing. You are SO strong! Can’t wait to see you for another session soon ๐Ÿ™‚

      Reply
  17. Vicki

    I havenโ€™t done much because I’m helping my boyfriend through a health crisis. As it goes into its 4th week, I am feeling unsettled. I try to do what I can using short routines, stretches, and walks.

    Reply
    • Jessica Smith

      Hi Vicki! Thanks so much for checking in – it’s so good to hear from you. I’m so sorry to hear about your boyfriend’s health! Sending you both our very best wishes during this challenging time. I can only imagine it’s been hard to find time to take care of you, that’s wonderful that you have been able to do some short routines, stretching and walking. Please just keep doing the best you can right now and feel free to check in with us as often as you would like, especially if we can ever offer any additional support.. we’re all here for you! Sending you big hugs! <3

      Reply
  18. Nic

    Hi Everyone!

    I’m checking in just having completed week 8 Core Control. The last week has been a tougher one for me. I had my first COVID jab (yay!), but the side-effects laid me down. High fever, exhaustion, etc. I switched around some days of the plan, and I did get all the sessions done but they were more stacked at the end of last week. I had two days of feeling OK, then my son brought home a nasty cold from school and I feel that starting in my body now. Ugh. Luckily it was Core Control this morning – I did it, and normally I would have done a 15 min cardio session but I gave that a miss this morning. I’ll have to see if I can handle Lower Body tomorrow. I really hate getting behind on things, but I’m also telling myself I’ll have a break if my body says so.

    The good news is, the gloves I ordered arrived. I’ve used them for the last few workouts, and they definitely help. I’m glad I went ahead! Not having my weights slide around in the sweat makes me feel quite a bit safer and more confident. I also found that they help on the floor (press ups are more comfortable) and with the band. However, I’m still feeling quite bad discomfort on heavy weights in some moves. By far the worst is the leg press deadlift, when I have a 22lb weight in each hand. My leg/back can handle the weight, but my hand-pain means I have to stop early. The discomfort is in the fleshy parts of my fingers near my palm. I’m now questioning whether I really am holding the weights correctly. If I grip harder, my forearms give out. The back of my hand is one straight line from my arm. What am I doing wrong? Or, do I just need to grip hard and wait for my forearms to strengthen? Any advice would be gratefully received.

    I too cannot believe we are already at week 8 of Lift and Shift! It’s crazy how quickly the time has gone by. Keep on keeping on, team!

    Reply
    • Jessica Smith

      Hi Nic! Happy Week 8! Woo hoo!
      I’m so sorry to hear you haven’t been feeling well. Please do keep listening to your body (so glad you have been making those schedule adjustments!) and feel free to take a break if needed. Sometimes it’s better that we rest and allow our body the time it needs to heal and get well as trying to power through can often make it harder to recover more quickly. And the great news is you are never behind, you are just moving on your own time. We’re here for you!
      I’m so glad you are happy with the gloves you ordered, yay! And thanks for your great question. I think this is one of the most challenging issues to deal with when it comes to using heavier weights and I definitely feel you! One of the biggest things that has helped me is trying to hold the handle of the weight in the pads of the palms of my hands as much as possible (we talk about this a little during the Fundamentals Circuit). It sounds like your weights may be rolling more forward into your fingers more (which very easily happens, but especially during the leg press deadlift because of the angle you are holding the weights and gravity is pulling them down) which is very common. One suggestion you might want to try to see if it helps is (for that deadlift move in particular) – trying to split up your reps a bit to allow for a brief break for your hands so that you can stop, release the weight for a little bit and then resume the exercise. For example, maybe you can do about 10 reps before you need to take a brief break (just hit pause :), then reset and finish the final 10 (if you are doing the full amount of reps). Over time your grip should hopefully continue to strengthen as well, but it can still be tough to keep the dumbbells positioned in that part of your palms for every move, so please don’t be shy about taking those breaks anytime your hands need it.
      You are doing such great work! Please keep it up! I hope you feel all better soon. Take the time you need to recover and we’ll look forward joining you for another session again just as soon as you feel ready. ๐Ÿ™‚

      Reply
    • Babsi

      Hi Nic, I totally understand your frustration with needing a weight for your legs that is already very uncomfortable to hold with your hands. I have had the same problem and for many years I feel I have undertrained my legs because of it. I have two pieces of advice, first, a bar bell will allow you to do squats and lunges with higher weights more comfortably but of course, that is quite an investment. Second, I got myself some weightlifting hooks, they have cuffs around the wrist and fold over so the metal hooks point towards my palms. This way I can hook in the weights and just control with my hands rather than holding their entire weight. None of these options train your hands and forearms, but you get more out for your legs. Hope this helps. Best, Babsi

      Reply
  19. Lucie Lambert

    Check-in week 8 day 50 first thing this morning. I have begun with 10 pounds and realized that with 5 pounds were too easy ๐Ÿ˜Š

    I wasn’t a fan of lying down exercises because of my old bones. I found a mat 0.5-inch thickness. hey this changes my life.
    On the elbows, knees, butt no more pain. I will be able to do all the missed sessions on the other programs.
    After this oneโ€ฆ.

    Reply
    • Jessica Smith

      Hi Lucie! Great work today. Love that you are already putting those 10 pounders to good use – and that you are stronger than you even realize! That’s AWESOME! And how amazing that you were able to find a mat that helped you feel much more comfortable with the floor work, that’s fantastic (and most definitely life changing!). Yay! That should make things much easier for you on the floor, hooray! Please keep up the incredible work you are doing. Can’t wait to join you for our next session together soon. ๐Ÿ™‚

      Reply
  20. Laura

    Day 36: 1st 27 minutes Total-Body Circuit completed
    Day 37: Core Challenge Complete + 2nd 27 minutes of Total-Body Circuit + Neighborhood Walk
    Day 38: Lower Body Circuit – 1st 30 min 8 b weights + Neighborhood Walk
    ——: Mile 1 & Mile 2 of Wak On DVD
    Day 39: All 44 minutes of Upper-Body Circuit using 5 lb.
    Day 40: Replaced w/ Yoga Flexibility DVD as Internet Access Down + Neighborhood Walk

    Reply
    • Jessica Smith

      Hi Laura! So great to hear from you, thanks so much for checking in.. you are doing AWESOME! Love that you are keeping up with your walks and making the routines and schedules work for you – that is FANTASTIC! Please keep up the incredible work you are doing (way to pivot when the internet wasn’t cooperating! great job!). We’re so glad you are here. Can’t wait to join you for our next session together soon. PS – Are you able to download your videos to a device? That may help next time you have any internet issues ๐Ÿ™‚

      Reply
  21. DHiggs

    Day 50, Total Body Circuit completed. I sadly struggled to get through this today. I usually get these workouts done first thing but was just not feeling it, so I had breakfast and then did this before lunch today in hopes I would have more pep in the step. Oh well, it’s an off day and we all have those right?! I made it through, with a few rests, to the end so I’ll just celebrate that! BUT I have to tell you how much better my posture is Jessica. I really never expected to have this much improvement and I’m beyond thrilled! I’ve been working on my posture for years and had to always think about it with any movement. Now, it’s becoming a much more natural occurrence and I’m feeling those upper back muscles like never before. This is such a big improvement for me, I can’t even begin to tell you. I do have a question today. In thinking ahead, as I have a vacation coming up, I will be leaving very early morning of Day 68. I really want to be able to get to get the whole week in. How do you feel about me starting Week 10 on Day 62? Thanks for everything Jessica. It’s so great that we have you as our personal trainer – how lucky are we??!!!

    Reply
    • Jessica Smith

      Hi DHiggs! Oh, I feel you! Please know that this is SO normal. We definitely all have days when we’re just not really feeling it… it’s very natural! There is so much can influence and change our energy, from day to day, hour to hour, etc. I’m so glad you decided to give it a go and just honored where you were today and took the rests you needed and didn’t try to overdo it. That is most certainly a big WIN! Great job! I’m so thrilled to hear you have noticed such an incredible improvement in your posture, that’s awesome! So much of that upper back/shoulder work we’re doing plays such a big role in proper alignment — you have put in the extra effort and it’s clearly paying off, congrats!! And how exciting that you have a vacation coming up, hooray! I love that you are planning ahead for this as well. To answer your question, you can certainly start week 10 earlier if you’d like. I’d just suggest that you still allow for one day in between total body sessions if at all possible. Would it work for you to keep Day 62 -as your Optional Cardio Day (just to allow a day in between your TB sessions) and then start Week 10 on Day 63-TB Circuit (Primary Moves)? And if you need to miss a few sessions while you are away, please don’t worry about that at all! Sometimes time off can actually be really beneficial – you may find you come back with even more energy and enthusiasm for your next workout once you are able to get back to your schedule again. I hope this is helpful. Hopefully we’ll hear form you before you leave, but if not, have an AMAZING vacation! Can’t wait to join you for our next session together soon ๐Ÿ™‚

      Reply
      • DHiggs

        I see what you’re saying about not doing two total body sessions in a row. I will plan to start week 10 on day 63. Question: would it be ok to pair days 67 & 68 together and do the HIIRT session, day 69, the next day? Thanks for walking this through with me!

        Reply
        • Jessica Smith

          Of course, so glad I could help you with this DHiggs! You could definitely do Days 67 (Upper Body) and Day 68 (Mobility) on the same day if you have time. The HIIRT session the next day should be OK as long as you aren’t too sore. Since we’re training the muscles more for endurance/stamina with HIIRT, you could do this back to back with the upper body session, though I wouldn’t suggest trying it on a regular basis (I know this is just for your time away planning which is great :). I hope this helps. Please feel free to reach out with any more questions, I’m always here and happy to help ๐Ÿ™‚

          Reply
  22. Janelle S

    Today was Total Body Circuit–Primary Moves (first day of week 8). It’s 54 minutes. I was off work last week and have really noticed a more “relaxed” mindset in that I did NO housework and really didn’t do a whole lot of cooking in the last part of the week and weekend. I told myself I need to be really productive today so I was only going to do half of the workout to get on with my day. BUT! That 30 minutes has to be quality–not taking breaks unless I really, really needed it. Starting with a higher weight to see if I could do it and drop down if needed. I was going to give it my all!

    The 30 minute mark comes around and it’s 7:30am. Then I told myself: “Janelle, it’s 7:30. You have the house to clean, dishes to do, and meals to prep. If you do that all right now, you’re going to wake up your husband and he’ll be crabby ALL DAY. Do you really want that for yourself today?! No! There’s about 30 minutes left. Those dishes aren’t going anywhere. The clutter on the counter will be there when you’re done, and you’ll have a happy hubby since you waited a little longer.” So, I finished it! But, not only that, I stuck to my commitment of giving it my all! There were some moves I used my 20’s for that I was shocked I could do! I didn’t need to take nearly as many breaks as I thought I need to. You are so right that we’re stronger than we know already! I proved so much to myself today and I love it! Feeling so accomplished, whoo hoo!

    Reply
    • Jessica Smith

      Way to go Janelle! WOW! This is so AWESOME! Sometimes all we need to do is make that mental SHIFT to make things happen, and YOU DID IT! That’s incredible. I hope you are so proud of that amazing mental strength you showed today, on top of all of that increased physical strength (20’s and less breaks? YESS!!! WAY TO GO PROGRESS!!). You are so much stronger than you know – all the strength you need is already in you NOW! I’m so glad you proved that to yourself today and hope you will remember this feeling next time you may be questioning.. YOU GOT THIS! I hope the rest of your day was just as productive and that you were still able to get everything you needed to do done after giving your all to your workout this morning. You are a rockstar! Please keep up the tremendous work you are doing. Can’t wait to see you for our next session together soon ๐Ÿ™‚

      Reply
  23. Kim

    Hello and Happy Weekend, Jessica and Team Lift and Shift friends!!!

    Checking in for Days 4, 5, and 6 of Week 7… oh my-lanta, I cannot believe we are almost 2/3 of the way through this program!!! I hope everyone else is as excited as I am… we are just rockin’ and rollin’, y’all!!! And doesn’t it feel AMAZING???!!!

    Day 4 and our Wind Down routine most DEFINITELY felt amazing!!! I love adding a little cardio to our mobility days, so I started Happy Hour with Cardio Flow from Total Body Balance… I loooooooooove that session so much!!! And I noticed a definite improvement in my ability to do the “ballroom dancing” cross-back step, especially when we take it up-tempo… I really feel my core kick in, and I can move quickly without feeling like I’m going to fall over, lol!!! I TOTALLY credit the Lift and Shift work we do in all of those different planes of motion for this awesome improvement in my stability!!! (Hello, glittery sparkly pink flag!!!) Wind Down was a perfect closing session after that… I feel like the pace of my life has been a bit frenetic lately, so these “slow down” sessions are THE BEST for helping me reset and refocus inside and out!!!

    For Day 5, I did the Fundamentals Circuit. Somehow, when that session was on the calendar two weeks ago, I read it wrong and ended up doing Compound Supersets instead. Then earlier this week I found myself wondering when the Fundamentals session was going to come up, since I know we only do it once each month. That’s when I realized I had misread the calendar, lol. So this session was a welcome treat!!! And I just have to say… in this case, “simple” most certainly does NOT mean “easy”!!! I was SUPER-EXCITED that this second time around with this session, I was able to complete the whole thing with 15# dumbbells!!! I REALLY felt my core with the overhead press on the squat/press move… I am just IN AWE at how much I am feeling that activation all the time now, even when it’s NOT Happy Hour!!! This was also the FIRST TIME I’ve done chest presses with 15#s… talk about feeling STRONG!!! My arms were really starting to shake toward the end of third round, but I DID IT!!! And those hip lifts. OH, those hip lifts!!! Jessica, you make them look so effortless, lol!!! That is definitely the most challenging move for me in this session… I can’t get my hips up very high yet, but I know I WILL get there!!! And in the meantime, I focus on keeping things super-controlled. I noticed last night that I could get my hips up a LITTLE higher when my right leg was crossed on top as opposed to my left… and I also found that by setting my arms out away from my body a bit (not straight out from my shoulders, but not straight down at my sides either), I was better able to keep my shoulders from creeping up to my ears, and to keep my neck from tensing up too much. And I love, love, LOVE SO MUCH that instead of dreading these types of moves that are hard for me, I now look forward to them, because I know that I WILL master them eventually!!! My confidence in both my inner and outer strength is SOARING as a result of this program!!!

    Today was optional cardio day… and I am ALWAYS up for a cardio day!!! It’s never easy for me to choose which session I want to do (because I LOVE THEM ALL!!!), but I was feeling like I wanted a fun jam session today and I went with Boogie I.T. for my interval session… and since I wanted to keep going when I had finished (the glittery dolphins were really swimming!!!), I also did Cardio Step Jam. It was a DANCE PARTY in my living room today!!! And I totally LOVED that I had it in me to do another session after an interval session!!! That’s how we WANT to feel when we finish, right??? Not worn out, and still full of energy!!! And that feeling is just the BEST!!! And Jessica, YOU are ABSOLUTELY THE BEST for putting together these programs (not just Lift and Shift, but ALL of your programs!!!) that guide us to being OUR best in a way that, as you’ve said many times, builds us up instead of tearing us down… that just makes all the difference in the world!!! โค๏ธโค๏ธโค๏ธ

    Looking forward to some Yoga tomorrow and resetting for Week 8!!! Hoping everyone is having a FABULOUS weekend!!! ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

    Reply
    • Jessica Smith

      Hi Kim! That is so AWESOME that you are noticing improvements in your performance in other workouts as well, YAY! Love that progress in all of it’s amazing forms. Your CORE is on fire, I LOVE IT! It’s pretty incredible once those puzzle pieces start coming together — everything starts to sync up and strengthen together as one unit, just the way your body was meant to move! It’s so wonderful to see all of this happening for you – I hope you are SO proud of all of your hard work and dedication. You are putting in the time and energy and it’s clearly paying off in spades! Congrats!! And let’s celebrate all of those fantastic pink sparkly flags for Days 4,5 and 6.. here’s to your improved coordination, agility, core control, STRENGTH, CONFIDENCE and all of those awesome shifts (like looking forward to challenging moves now, YES, YES, YES!). WAY TO GO! Thank you so much for taking this journey with me and for trusting in this process. I am so thankful for YOU and our incredible community. I hope you had a wonderful weekend. Can’t wait to see you for WEEK 8 (what? already?!) soon! ๐Ÿ™‚

      Reply
  24. Bernis

    Hello to all, just completed the two month mark.ย  I’m in total shock at how chiseledย my body is becoming.ย  My clothes are literally falling off.ย  I haven’t seen the REAL me like this in almost 30 years.ย  Weight/strength training was the equivalent of jumping out of an airplane for me.ย  โœˆ๏ธ

    Jessica, I am deeply grateful to you and your expertise.ย  I’m on the verge of tears because I thought I was going to have to resort to lipo in the belly, NOT.ย  (Just kidding, too chicken) ๐Ÿ“All it took was the determination to make some hard core decisions.ย ย 
    You are the first trainer I’ve ever had theย pleasure to work with.ย  These moves and techniques are the bomb. ย ๐Ÿ’ฃI will never ever neglect myself like this again.ย  All I needed to do was to tap into my inner self and expect the BEST that I can become.ย 

    Peanut, you are one lucky dog ๐Ÿถ to have such a warm and caring mom who not only looks after you, but strides to help others as well.ย  BRAVO ZULU Jessica, and muchas gracias! P.S. I don’t think I will be checking in next week, so HAPPY MOTHER’S DAY!

    Reply
    • Jessica Smith

      BERNIS, this is AMAZING! WOW!! Congrats to you on all of your hard work. THIS IS EVERYTHING>>>> “All I needed to do was to tap into my inner self and expect the BEST that I can become.” <<< YESS!! WHAT A SHIFT! Incredible! I hope you are so proud of all of the hard work and dedication you have put into this program and in to YOU!! You are doing it! Thank you for taking this leap of faith with me and for trusting in this process. You are amazing! And thank you so much for your kind Mother's Day wishes. I appreciate you so much! (Oh and Peanut says she knows she is one lucky dog, and I feel the same way about being so blessed to have her in my life! ๐Ÿ™‚ <3 (PS- So glad you didn't have to resort to surgery.. most studies show that the effect/result is only temporary anyway, you are making LASTING LIFE CHANGING CHANGES right now!!) Thank you so much for joining us for this journey. YOU ARE INCREDIBLE! Please keep up the AWEsome work you are doing. I hope you have a wonderful week and weekend and Happy Mother's Day wishes to you and your family as well ๐Ÿ™‚ Can't wait to see you for this week's workouts!

      Reply
  25. Lucy

    Checking in for today, which was Mobility Moves Wind Down for me after doing Cardio Core Walk from the 21-Day plan. It felt so good after HIIRT and Paired Supersets this week so far. There is one stretch I don’t know if I am doing correctly or where I am supposed to reach to feel it the best. It’s the floor double 90 degree angle one.

    I am hoping you can break down this stretch for me with a clock analogy? If my mat is parallel to a wall and the shin in front is parallel to the mat (so 3 and 9?), then where am I trying to reach my arm? I think sometimes these types of moves are
    hard for me since we are mirrored and I am trying to transpose where you are reaching (and I am actually facing the corner, not the wall). Also, where should the stretch be felt? In the hip in front or in the side and upper back of the arm that is reaching out?

    Any pointers would be awesome! Have a great weekend!

    Reply
    • Jessica Smith

      Hi Lucy! Way to go! You are moving SO STRONG! And thank you so much for your great questions – please keep them coming! Anytime you need any additional clarification on anything, please do not hesitate to ask. And this one is a great question! So for this 90/90 stretch our goal is to stretch the hip/glutes, piriformis on the front leg/side, and with the arm reaching across we start to stretch along the side and back (of the back side) of the torso as well. Ideally, your bent front knee should be positioned at about 2 o’clock. One of the keys to this stretch is to position the pelvis in that slightly pitched forward position, sticking your chest out and keeping the lumbar spine in natural extension (vs rounding the back). From there, you can work up to reaching your opposite arm across on the same angle as your front knee cap (towards that same 2 o’clock spot), gradually inching your hand forward on the floor as far forward as you can without losing that pelvic position. Does that help clarify? Please just let me know if you need any additional details. I’m always happy to help ๐Ÿ™‚
      Hope you had a wonderful weekend! Please keep up the amazing work you are doing. Can’t wait to join you for another week of workouts soon ๐Ÿ™‚

      Reply
  26. DHiggs

    I just love these mobility days. Love the moves, love the music too. I have come to realize that any soreness I may have, on any particular day, is largely eliminated the next morning just by doing a mobility workout at end of the day. Not only that, but they have also helped me to realize the importance of including these types of workouts into your weekly exercise routines, whether your week be full of hiking, skiing, yoga , weight lifting. We don’t, nor should we, have to put our all into every single workout/physical activity that we do to achieve the results we are looking for. Thanks again Jessica ๐Ÿ™‚

    Reply
    • Jessica Smith

      Hi DHiggs! Oh YAY! It makes me so happy to hear that you are enjoying the mobility work too. Those can sometimes be harder to ‘sell’ their importance since they don’t feel like big movers or shakers, but as you so wisely noted, they play such an crucial role in our abilities (both mental and physical, I believe ๐Ÿ™‚ ) and overall training capacity. I’m so happy to hear you have found them helpful to relieve your soreness too, that’s fantastic. Thanks so much for spending this time with us. Please keep up the fantastic work you are doing ๐Ÿ™‚

      Reply
  27. Kim

    Hello and Happy Thursday Jessica and Team Lift and Shift friends!!!

    Checking in for Days 2 and 3 of Week 7… woo hoo!!! We are halfway to being halfway through our second month of Lifting and Shifting… how INCREDIBLE is that???!!! And what’s even more incredible is how far we’ve all come since we started this journey!!! It seems like we’re all seeing some really awesome shifts happening in our lives… everything about this program has just been a thousand times MORE AMAZING than I dreamed it would be!!! Jessica… you are truly just BEYOND fabulous!!!

    When completing Fine Toning on Tuesday and Paired Supersets last night, I noticed something WICKED cool related to my hip hinges. During Fine Toning, we do the shoulder + glute raise move… I didn’t even have to think about “making myself” do the hip hinge… my body was just flowing in and out of that position so easily and naturally and it was FANTASTIC!!! Then during Paired Supersets, during the deadlift leg press move, I was so cognizant of every single part of my lower half engaging in unison to move in and out of the hinge position to lift back up. I had never been THAT aware of how it feels when everything, when every muscle and every part is doing its “fair share”!!!

    A couple of other takeaways: I love, love, LOVE the wrist and ankle exercises in Fine Toning!!! I spend a LOT of work time on the computer, and I used to find myself with extremely painful wrists and forearms at the end of the day… but that is gone, gone, GONE now!!! YAAAAAY!!! I also LOVE the Paired Supersets routine because every time I finish it, my living room floor is mess of dumbbells. I use 5s, 8s, 10s, 12s, 15s, and even 20s (for the FIRST TIME last night… YESSSSSS!!! GO ME!!!), and I just gets such a kick out of seeing them strewn around my space… I feel like such a super-chick!!!

    I would ALSO like to go on the record as saying that I, for one, never EVER question our Mobility Moves days or wonder why we do them… for me, they are the whipped cream and cherry on top of the sundae, the extra layer of frosting on the cupcake… and I am SO READY for our Wind Down session tonight!!! (Even though I have to get through my workday first, lol…)

    I have to share a story from work yesterday that popped into my head last night when Jessica was talking about how physical and mental health are both so important in our lives… I agree with that wholeheartedly, and I would also say that they go hand in hand most of the time!!! Which takes me to my story: I was meeting with a 10-year-old client at work yesterday and she told me that for homework she had to write about why exercise is important. Her explanation is just so MAGICAL!!! She told me, “Well, there is this cool thing in your brain, and when you exercise, it releases these dolphins, I think they’re called, or something like that. But they’re chemicals, but they’re not bad for you, and they go down into your body when you exercises and then you feel happy!!! So everyone should exercise because who doesn’t want to feel happy???”

    This little girl is going to do BIG THINGS, I think!!! And I just LOVE this mindset!!! Who DOESN’T want to feel happy??? And now I absolutely picture those “non-bad-chemicals” raining down like a fabulous glitter-shower!!! So during my session last night, when the endorphins started kicking in, I couldn’t help but picture dolphins swimming in a flurry of glitter and it just made me smile. Here’s hoping EVERYONE feels those “dolphins” during your next sessions!!! ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

    Reply
    • Jessica Smith

      Happy Friday Eve to you Kim!
      Oh my gosh, thank you so much for sharing that story with us.. I know so many of us will now be thinking of those awesome “dolphins” next time we workout! How precious! And yes, I agree that little girl is going to do big things – she already knows the impact that regular exercise can make at such a young age (and she gets to work with you!), that’s incredible! Love this so much.

      Great job as always with your sessions this week – you are going so strong! I can’t tell you how happy I am that you are making such AMAZE-ing shifts both during your workouts and in life. The progress you are making is really remarkable! I love that you are able to connect more deeply with your body with each and every session. So much is coming together during your sessions, it’s so fantastic to hear about all of the SHIFTS you are making each and every day. I’m so thrilled that your wrists and forearms have been feeling better with your computer work (HOORAY!), and that you are able to take on the challenge of 20 pounders already (WOW!) and that you are developing more flow and ease within the movements themselves (YES!) … SO MANY WINS TO CELEBRATE!!

      Thanks again for being here with us (and inspiring us all!). Hope you had a great day today. Can’t wait to join you for our mobility session soon, so glad you feel the benefits of those days (love the sundae and cupcakes!!) ๐Ÿ™‚

      Please keep up the outstanding work you are doing! <3

      Reply
  28. Blandyna

    Hello again, Jessica,

    Checking in on Week 7. Again this week I’ve had to shift days around, doing my active rest day yesterday (I’m not looking forward to 11 straight days without a break til 2 Sundays from now) as my day just seemed to get away from me completely.

    Is it OK to actually break up the HIIRT workout into 2 sessions? I had to do that today because I ran out of time before work, doing about 34 mins before 8 am, and finishing the remaining 20 or so mins after work at 4:30 pm. Also, this morning I totally seemed to run out of energy. I hadn’t eaten, as I don’t normally have breakfast til about 11 am, but could it have been this? I have been doing the previous weeks in the afternoon/early evening. Do folks eat before a workout or wait until afterwards?

    Reply
    • Jessica Smith

      Hi Blandyna!
      It’s so great to hear from you, way to work it for Week 7! You are going so strong! And I’m so glad you have made some adjustments to the schedule to make it work best for you. Please don’t worry if you need to add in some additional rest days if needed – we want to make sure you have enough time to replenish your energy each week. You can also switch days if needed – changing out a shorter session in place of a longer one to make it work better for you too.
      And thanks for your great question about breaking up the sessions. It’s not ideal, mainly because you are warming up only in the first half of the session so jumping back in later to the second half doesn’t really allow you that time to warm up again, but if it works for you please feel free to try it. Another option might be just to swap out a shorter workout (like a core or mobility session) on a day you just don’t have time to fit in the full workout and then save the longer workout for another day that will allow you time to do the entire thing.
      And running out of energy most definitely can happen if you aren’t properly fueled! If you have been used to doing the sessions later in the day (most likely a few hours after lunch) you probably had plenty of fuel left in your tank to power your workouts, but this morning if you were running on empty, it most definitely could have been a real challenge to get through! Rebecca the Dietitian just shared a post this month with us about her recommendations on how (and when) to best to fuel for your workouts that might be helpful for you here: https://jessicasmithtv.com/eating-and-exercise-what-to-eat-before-during-and-after-your-workout-for-best-results/
      I hope this helps a bit. Please keep up the incredible work you are doing. Can’t wait to see you for our next session together soon ๐Ÿ™‚

      Reply
    • Lucy

      Blandyna,
      I have generally been a before work exerciser as it was the only time I found myself to be consistent. Like you, I usually don’t eat breakfast before working out. That had always been fine in the past, I could even do the strength routines in Jessica’s Walk Strong series on an empty stomach (well, Cardio Interval Sculpt and Metabolic Conditioning could be a bit of a challenge). However, I hit the wall the first time I tried Lower Body Circuit on Day #8. I think the longer sessions combined with the circuit aspect and elevated HR warrant we eat something first despite what our prior habits were! I must have done the initial week of this program after lunch because it wasn’t until Day 8 that I was extremely tuckered out and got light headed. My first reaction was what’s wrong with me that I cannot do this… then I decided what was wrong is that I needed fuel to keep up with Jessica! So now, on the total strength days I eat breakfast before the workout if I plan to exercise in the morning.

      Anyway, just wanted to share my experience since I could relate to your experience as usually working out on an empty stomach. I guess this is all part of the shift work we are doing – changing our own patterns to take care of ourselves!

      Reply
      • Blandyna

        Thanks Jessica,

        I’m encouraged by Lucy’s comments about eating a bit earlier, but myself have gone back to working out in the late afternoon/early evening. I found it very hard to get with the workouts last week generally, and in retrospect, think I had reached one of those phases when I needed to pull back a bit rather than push on. Yesterday, I just did one circuit of the Total-Body Strength, and was more motivated for today’s workout, which for me was Core Control. Is it just me, or does anyone else feel motion-sick when doing the crunches with the ball rolling around under their shoulders? At any rate, I had to stop – felt dizzy, sick, disorientated. The other thing I notice, is that I can completely forget half of a workout that I’ve know I’ve done once or twice before – it’s like I’ve never seen it before. So weird. I hope it’s not dementia creeping in.

        Reply
        • Jessica Smith

          Hi Blandyna! We definitely have times (days and weeks) where we experience that sort of ebb and flow – I’m glad you pulled back when you needed to, way to listen to your body! And I’m so sorry to hear that you are feeling sick with those ball crunches! It may be that you may be extending a bit too far back with your head which could be causing that dizzy feeling on the way back up. Please feel free to do them on the floor or with a pillow instead to see if that helps – we certainly don’t want you to feel sick at any time! And I’d say it’s not a bad thing you have forgotten some of the routines (it’s like having a fresh new set of eyes with each workout!). We do have quite a few in the line up and that’s a big part of why we do them so many times on the calendar, so you have time to reorient to them as if they were new each time around. ๐Ÿ™‚ It’s not a bad thing at all! Please keep up the fantastic work you are doing, you are going so strong! Can’t wait to join you for our next session together soon ๐Ÿ™‚

          Reply
          • Blandyna

            Hello Jessica,

            Yes, thanks for the suggestion. i will turn those ball crunches into floor crunches. I do think the issue was my head going too far back. And thanks for all your support, taking the time to read and respond to us all. I recently saw your responses to another Lift and shifter indicating that you too struggle with the daily discipline, life getting in the way, mood changes, etc, etc., and love that you are so candid about it. It helps.

            Reply
            • Jessica Smith

              I’m here for you every step of the way! It’s so wonderful to be able to connect with you on a more personal basis, and I’m so glad you are here with us. And yes please know that I also face struggles and challenges. We are all on this journey together, but it’s important that we all move along at our own pace and in our own way. You are doing such amazing work and I hope you are so proud of all of your dedication and efforts. Thanks so much for joining us for this journey. Can’t wait to see you for our next session together again soon ๐Ÿ™‚

              Reply
      • Blandyna

        Thanks Lucy. I appreciate your comment. I had tried responding earlier, but I did it from my phone, rather than my computer, and I don’t think my reply went through.

        Reply
  29. Corinne

    Hello Jessica and Team Lift and Shift,

    I am just curious if there are any of the tougher workouts that should absolutely not be done back to back? The reason I am asking is from a time stand point. Some days I have time for the longer workouts but sometimes I only have time for the shorter workouts. It is possible to do two of the harder workouts back to back? If so, which ones? If you strongly suggest a rest day then I will continue following the schedule as is.

    I haven’t changed my diet since doing the program and for the most part I eat pretty healthy with some not so healthy choices on occasion but I have found that my clothes are getting tighter as I continue to move through Lift and Shift and I am hoping that this is just muscle forming under all my “not muscle – aka fat”? I know we are not supposed to focus on these cosmetic aspects and I really am feeling great but I would be lying if I said I didn’t want to look a little bit better after doing this program. This hasn’t deterred me because I am still going strong and am 100% committed no matter what the scale says or how my clothes fit.

    Reply
    • Jessica Smith

      Hi Corinne!
      Thanks for your great questions! When it comes to doing workouts back to back, that’s definitely a possibility if you feel up for it. The main thing we want you to do is space them out within your week so that you aren’t overdoing it, but if you feel up for adding some sessions together please feel free to do so. One ‘stack’ I would recommend would be a week where you might see a core session and our Fine Toning session (I know you mentioned sometimes you only have time for a shorter session so that may not work well for you), those can easily both be done in one day if you’d like. The longer, more challenging sessions may be a bit much to try to do back to back (we want you to really have a full tank of energy for most of those more challenging weight sessions if possible). And please don’t worry about spreading things out more if needed — let’s say you needed to spread out your sessions more on Week 8, for example. You may want to try to turn this into a 4 day workout week if you’d like – Workout 1- Total Body Circuit, Workout(s) 2- you could stack the Core Control and Mobility Moves together, Workout 3- Lower Body, Day 4 – Upper Body. If you have more days that you can fit in during that week, you may want to add in an optional cardio day for extra movement if you’d like.

      And I’m so thrilled to hear you are feeling great and going strong, you are doing such amazing work! The great news is that if you are on track with your eating, what you may be feeling is exactly what you described – the muscle you are developing. It can take a bit (about 8-12 weeks) to start to see our body fat begin to reduce, so there can be a time in training when you start to feel ‘bigger’ when you are building muscle but your body fat hasn’t yet decreased as much (yet!), but you are on the right track! Another thing to keep in mind is that your muscles can retain water during the repairing process, which can add to this tighter fit feeling too. Cutting back your caloric intake can help speed up this process, but if you are feeling good with what you are eating (and haven’t increased your amounts since starting your training), this may not be necessary. I can tell you that I personally experienced this during the program too (this plan is what helped me lose about 20 pounds while rebuilding muscle, but it took about 6 months or so, and I’m still in training with some fluctuations here and there), so I completely understand how it feels. Making some very small adjustments to my eating really helped me get past that phase a little faster, but it’s a normal part of the process. I hope this helps a little bit. Please don’t let it discourage you, you are doing great work! Thank you so much for joining us for this journey. Please keep doing what works best for you. You got this! Can’t wait to see you for another session soon ๐Ÿ™‚

      Reply
      • Corinne

        Thanks Jessica! I have started Rebeccaโ€™s nutrition program to also help with my progress because my eating habits can always be refined and made better. After years of dieting Iโ€™m also trying to become friends with food again which has resulted in a bit of a pendulum swing with my weight. Itโ€™s a journey, thatโ€™s for sure.

        I donโ€™t want you to think I could do your harder workouts back to back in the same day. That totally came out wrong! Iโ€™m not a super hero. Haha. That came out wrong. Itโ€™s more about doing the harder workouts two days in a row if I know I wonโ€™t have time for the harder ones later in the week. I can always extend my workouts during the week. I just like to try to get all of the hard ones out of the way before the weekend.

        I have to commend you for answering all of these comments. That must get exhausting! I really appreciate you doing that. Also, your strength and balance are incredible, itโ€™s unbelievable.

        Reply
        • Jessica Smith

          Oh that’s great! I’m so glad you are working with Rebecca too. Please give yourself grace and time to find what feels and works best for your body. I know it can be hard, but have faith that you are giving your body what it needs to feel and look your best – you are doing such amazing work. I think taking the time and making this investment in YOU is one of the best gifts you can give yourself. <3

          I'm so sorry if I misread your comment - yes, we definitely don't want you to do back to back longer, more challenging sessions (either on the same or next day, if it can be helped :). The reason we usually allow for at least one day in between those harder sessions is to allow your muscles (and energy levels) adequate recovery time. If you find that you have the energy and the capability to do two tougher sessions on consecutive days and that works better for you, you can certainly try that, just be sure to honor your body and don't overdo it if you begin to feel worn out with that type of schedule (we always want to aim for that natural balance of push/pull and ebb/flow energies to help you perform at your best). Hope that helps clarify a bit more ๐Ÿ™‚

          And it's truly a pleasure and honor to be able to connect with you through these check-ins. I love being able to interact with you all on a more personal level and it brings such joy to my day! I so appreciate all of the time, energy and investment you are all putting in to this program and am so happy to have you joining us for this journey. Thanks for being here. And thank you so much for your kind words -- I have been fortunate enough to have enjoyed movement my entire life, so while I still have ups and downs and on and 'off' days (I try not to film those days so you don't always see that part, haha!) there has been lots of time and practice for me to work on building (and there was lots of rebuilding after having a baby!) strength and balance (and I'm still working on it daily :).

          Reply
          • Emily

            I’d like to take the opportunity to agree with what Corinne said. It’s wonderful that you are taking the time to answer all of these comments, Jessica! (and I’m glad that you enjoy it – it shows in what you write!) And like Corinne, I also am amazed by your strength, balance, and level of fitness, especially considering that you made Lift and Shift shortly after having a baby!!! You never fail to impress me ๐Ÿ™‚ I often tell my husband and kids that, “I want to be like Jessica when I grow up,” even though I’m clearly older than you are ๐Ÿ˜‰ You give us all something to aspire to.

            Reply
            • Jessica Smith

              Thank you so much Emily! You are so very kind. In all fairness, you mostly only see my better days on camera (haha :). I am most definitely still a work in progress, but I love being able to share what I’m learning/going through in hopes it can help more than just me too. I am so truly grateful to all of you for allowing me to do what I love every day, and for sharing all so much of your time and energy with me. It’s absolutely an honor to be able to be on this journey with you. Thanks to you and to all of our incredible community members for being here. <3

              Reply
  30. Emily

    Hello Everyone! It’s been a while since I checked in though Iโ€™ve been reading everyoneโ€™s updates regularly. I love seeing how you all are doing! It helps keep me motivated โ˜บ I just started Week 8 and I am still on track with the program.
    Last week’s workouts brought me some challenges, but I made it through them! I pulled something in my lower back early in the week, which really worried me because I hurt my back a couple of years ago (by doing nothing special, just bending over wrong to pick up a box that weighed about a poundโ€ฆ). Since then, there have been a few times when I have had back pain that has put me out of commission for weeks at a time. This time the pain never got very bad and I was able to (carefully) push through with my workouts. I credit Jessica for this – I think my back and core are stronger than they have ever been! I have gotten way better at spine extensions, and I think that my upper back is also getting stronger as I can complete all the reps and use heavier weights when I do the upper back pull. Itโ€™s been about a week now, and my back is pain free!
    Last week I got to do Total Body Definition, which is my favourite Lift and Shift day. I feel challenged the whole time, but I rarely if ever need to pause to catch my breath. It’s not easy – I definitely feel like I’ve worked hard at the end and accomplished something โ€“ but it is enjoyable for me all the way through! I also got my 16-year old daughter to join me for Mobility Moves Wind Down, and it was nice to have some company โ˜บ
    I canโ€™t believe that Iโ€™m almost into month three of this program. When I started I wasnโ€™t optimistic that I would actually complete the whole thing. I didnโ€™t think I would be able to find the time to stay consistent with my workouts to complete each week and not get behind. The fact that I’m back to working mostly from home because Ontario is in another lockdown is helping with that as I can sneak in a workout at any time of day โ˜บ However, now Iโ€™m not only certain that I will complete all 12 weeks, Iโ€™m looking forward to doing it again!!

    Reply
    • Jessica Smith

      Hello Emily!! It’s so wonderful to hear from you again, thanks so much for posting! I’m so happy that you have been going strong and reading everyone’s check ins as well, we’re so glad you are here! And I’m so thrilled that you were able to overcome last week’s challenges (so glad your back is pain free!) — it sounds like you have been making some incredible shifts, CONGRATS to you on all of your hard work and dedication! Let’s celebrate all of your fantastic WINS – YAY for your stronger back and core, YAY for your heavier weights progress, YAY for less need to rests, etc. – YES!! That is some fantastic progress right there! How wonderful that your daughter joined you for the Mobility Moves Wind Down session too, that’s so special! And I LOVE that you are now not only certain that you can now complete the full 12 weeks, but that you will also be doing another round with us too.. WOO HOO! We would love to be able to continue on this journey with you. Please keep up the amazing work you are doing. Can’t wait to see you for our next session together soon ๐Ÿ™‚

      Reply
  31. Vicki

    Whoo-ee. I completed all of HIIRT. A little slower and with a couple of pauses, but I completed it. Grateful and yes I admit it, proud. What a tough workout!

    Reply
    • Jessica Smith

      WOO HOO! Way to work it today Vicki!! Thanks so much for sparkling with us. You did GREAT! You should be so proud of all of your hard work and accomplishments. Please keep up the awesome work you are doing. Can’t wait to see you for our next session together soon ๐Ÿ™‚

      Reply
  32. Lucie Lambert

    Hello I am still there for week 7 43-44 done. This morning I drove 50 km to get 8 pounds. No more but after 1 hour waiting they found 10 .
    5 to 10 pounds ๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช hey boboy we’ll see tomorrow.

    Good new waist =1 inch less, back much better

    You know the ducklings usually follow the mom. Yesterday the mom followed her son to his sports store for a good couple of hours. He was walking so fast I had to run to follow him. 16600 steps but I still did the TOTAL-BODY CIRCUIT at the end of the day.

    Very good day for my mental health

    Reply
    • Jessica Smith

      Way to go Lucie! Great job on days 43-44, woo hoo! You are making such fantastic progress, way to go! Congrats on being ready to upgrade your weights, that’s so exciting! You may definitely need to start the first few reps at the heavier set and then drop down to finish, please just keep listening to your body as you gradually work your way up in to those new dumbbells. Love it! And how wonderful that you were able to spend that much time with your son yesterday… and 16,600 steps PLUS the Total Body Circuit?! WOW! Please keep up the incredible work you are doing. Can’t wait to see you for our next session together soon ๐Ÿ™‚

      Reply
  33. Rachel M.

    Hey, everybody! I had to take a few weeks off to move out of our apartment and into our new house. My husband drives a truck over the road, and even with movers helping, it wiped me out! When it was time to pick up my workouts again, I decided to restart with week 1 to build back up to HIIRT so as not to get HUURT ;c) I’m glad I did! I’m now on week 2, day 2 (Upper Body) and I am soooo sore from Leg Day. My toddler wanted me to carry him home from our walk to the park, and I could definitely feel my gluteus medius when I scooped him up. I enjoy these workouts so much. They are just what I needed to build my strength and stamina, and though I feel sore and spent afterward, it’s not as stressful to my joints as other manic workouts have been. Thanks, Jessica!

    Reply
    • Jessica Smith

      Hi Rachel! Welcome back! It’s so wonderful to hear from you again. I’m so glad you gave yourself that extra space and time to get settled in to your new house — moving can definitely be stressful and take quite a toll on your energy! We’re so happy to have you back with us and it’s so good that you have been working your way back in to the sessions, way to go! I’m thrilled to hear you are still enjoying the workouts and that your body is responding so well to them, that’s fantastic! (We definitely want you to always have the extra energy in your reserves after a workout that is needed to help carrying a toddler home — that’s another workout right there!). You are doing such amazing work, please keep it up! Thanks so much for being here. We can’t wait to see you for our next session together soon ๐Ÿ™‚

      Reply
  34. Janelle S

    Me again, hehe! Today is my BIRTHDAY! And I can’t decide if a 51 minute paired supersets workout is a good birthday present from you, Jessica. ๐Ÿ™‚ Either way, I did it, and I feel so much stronger! I did have to drop set a few times, but overall, it was a great workout. You talk about the ebb and flow of life (and the workout is literally alternating the opposing muscles which is an ebb and flow right there) and I have to say, this exercise is the one I feel the least strain and tension out of all of them. I definitely feel the natural rhythm of my muscles working together. I think maybe that is the best birthday present, ha! This one is one of my favorites (in all its 51 minute glory, ha!).

    Thank you for creating all of these for us. I’m definitely feeling better and stronger than ever!

    Reply
    • Jessica Smith

      Ahhh!! HAPPY BIRTHDAY TO YOU Janelle!! Wow, thank you so much for starting your special day with a workout with us! Wow! Thank you for all of your hard work today. I just love that you feel that ebb and flow theme throughout the exercises and your muscles during this session, that’s awesome! Here’s to YOU and all of the incredible strength and energy you are building not only for today, but for all of the incredible years to come. Hope you have an extra special, super duper BIRTHDAY! Can’t wait to see you for our next session together soon ๐Ÿ™‚

      Reply
    • Tina

      Hope you had a lovely birthday Janelle.

      Iโ€™m just about to start Supersets and just looked at my notes. They said even though this is 51 minutes I loved it especially the floor work! Time to do it!

      Reply
  35. Kim

    Hello and Happy Monday (night), Jessica and Team Lift and Shift!!!

    How are we already on Week 7, y’all??? We’re halfway through this 12 week rotation… what??? Anyone else feeling like the time is flying by??? And I just have to say that I am truly LOVING every minute of this… from the changes I am feeling both mentally and physically, to having this AMAZING opportunity to get to engage with you, Jessica, as well as with this entire team!!! It is such a treat!!!

    And speaking of treats… today was HIIRT day!!! And yep, I actually HAVE started thinking about this session as a treat. For REAL!!! I think one of the things I love most about it are the metabolic finishers. Yes, even those lizard lunges!!! Because even though each of those moves are HARD, they always come around right when my arms or legs feel like they’re ready to fall off (SLIGHT exaggeration, lol) from the strength work. A cardio “break”??? Now THERE’S a mental shift I NEVER would have seen coming!!! I’ve also discovered that in each round, while there may be one strength move that wants to kill me, I get super-excited about the other 2!!! Those flamingo lunge/bicep curls are seriously one of my favorite moves EVER, I think!!! (I adore flamingos… they are pink, after all!!!)

    I do have a question about the diagonal lunge move. I have a bit of a hard time with that one, and I know at least some of that is due to working out on carpet. I don’t try to pivot – I just try to step to the front or back, but I find then that my balance kind of feels like it’s all over the place. I’ve been trying to take that move at a slower pace, and I’ll just keep lunging to the front corner if I’m really struggling with turning from front to back… but I didn’t know if you might have any suggestions for that one, to help with the back-and-forth???

    That leads me to the other thing I love most about this session: each time I do it, I’m changing something or another. Some days I can go heavier with my weights on some moves, some days I might need to go lighter on those same moves. Some days I can put an extra riser under my step for some moves. I’m still using a chair for some of the finisher moves, but I’m able to go faster and longer for some of them now. And when we came to the triceps kickbacks today, I didn’t even have to think about it for a second… I just automatically reached for my 8# dumbbells. There is just always, ALWAYS something to celebrate with this session!!! There is always a WIN!!!

    And that’s what I want to close this post with: a celebration!!! I just want all of my team mates to know that even on those days when you struggle to get through the session… or you struggle to get through even PART of the seas, or you feel like maybe you weren’t at your best for the session… I am here cheering you on, planting those sparkly, glittery pink flags, throwing confetti and blowing party horns for you!!! Because you SHOWED UP!!! You did what you could, you gave it all you had to give, and then you SHARED that experience with all of us!!! That can be SO HARD to do when you feel like you didn’t do “as well as” you wanted to… and y’all do it!!! So I just wanted to let you know that I SEE you, I see that work you’re putting in, and I want to give you ALL the props!!!

    Looking SO forward to some Fine Toning work tomorrow… and I can’t wait to hear everyone’s stories!!! Have a FABULOUS Tuesday!!!

    Reply
    • Jessica Smith

      Happy Week 7 Kim!! Wow, I think you are definitely the first to say you are now seeing the HIIRT session as a treat and those metabolic finishers as a break, those are definitely some pretty awesome SHIFTS right there! AMAZING! Love that you are also celebrating each WIN with each round of this workout.. let’s keep celebrating each and every one of those pink sparkly flags along the way! YAY!! And thanks for your great question on the diagonal lunges – they can be tricky to get down, especially on carpet! Please do continue to take those at a slower pace, that’s a great way to safely continue to work on mastering this move. One of the things you may want to imagine to help you on this one is to imagine our lunging targets as a clock face. If you are lunging with your right leg, you are aiming to close the 2 oโ€™clock (forward) and close to the 4 oโ€™clock (back) position. Lunging forward on a diagonal to reach the 2 oโ€™clock position, your back heel simply lifts off the ground as there isnโ€™t as much pivoting action happening towards that corner, but then after you step back to your start position with your feet together, when you are lunging to reach back to the 4 oโ€™clock position, your back heel has to lift again, but this time the ball of the foot has to pivot (which should still be doable on carpeting too ๐Ÿ™‚ as your body is reaching towards that back corner. As with any of our forward stepping lunge patterns, it’s important to avoid overshooting your landing (ie stepping out too far) and controlling your way back to your starting position by keeping the abs braced and the spine neutral. I hope this helps a bit! Please keep up the incredible work you are doing. And thank you so much for your inspiring words for the rest of the team — LOVE IT! We’re all here and in this together and it’s so beautiful to see everyone supporting and cheering each other on during this journey. Big thanks to YOU and everyone here for being a part of this with us. We’re so happy you are here. Can’t wait to see you for Fine Toning soon. Hope you have a wonderful day! ๐Ÿ™‚

      Reply
      • Lucy

        Thank you Kim for asking about the diagonal lunges. I have struggled with these from the beginning in terms of figuring out “where am I going??”. In my workout space, my TV is diagonal in the corner so I have to shift what is the front corner and back corner mentally to the side walls, but I was still very confused… so when I was making my workout logs I spent more time on 1x speed for that one to try to figure out what Jessica is doing and while logically I see the directional shift, doing it is hard!

        Thank you Jessica for using a clock analogy! That is so helpful for how my brain works. I have to admit when I did HIIRT today (my workout week is a day off this week), for the FIRST time, I did the pivots as you describe above and realized, oooooh this is what we are doing… kinda lunging in a direction but have to pivot to get there and pivot to get back to starting position. Before I was kinda turning my body so really I was just doing a straight lunge to both corners :-). It is probably a mental block, but I have to turn my body to start facing a wall so when you say corner, my brain also says corner.

        So far I have yet to call HIIRT a treat yet… but as I came downstairs afterwards completely drenched in my workout clothes I was trying to explain the routine to my husband. He is such a saint listening to me go on and on about Jessica this and Jessica that… Anyway, I actually SAID, well none of the moves themselves are THAT hard, I can do them all, but you string them all together and I come out looking like this! So, I was shocked to realize that I truly find the moves doable, so I guess that is a shift. I will be more excited next time it comes around to see if this mental revelation still stands.

        Thanks Kim for sharing your boundless enthusiasm with us all. You are an inspiration!

        Reply
        • Jessica Smith

          Hi Lucy! I’m so happy to hear the clock analogy helped a bit for those diagonal lunges. I know those are a challenge and I’m glad you have been taking them a little slower to help get them down. Your feedback is all so helpful for me to keep fine tuning my cues for moves like these, thank you! Please always feel free to ask for more clarification or direction on any moves that may be a bit confusing. I’m always here and happy to help!
          I love love that while you were explaining the routine to your husband (please thank him for me too for being a part of this journey as well! ๐Ÿ™‚ that you were able to make that SHIFT to see that if you break each move down on it’s own it’s nothing that you can’t handle ๐Ÿ™‚ Sometimes (like in life!) it’s when the challenges keep coming that they can feel overwhelming, but when we can really just focus on taking/making one step at a time it can feel much more manageable/doable. You got this! Please keep up the amazing work you are doing. Can’t wait to see you for our next session together soon ๐Ÿ™‚

          Reply
    • DHiggs

      Kim, I just have to let you know how much I’ve enjoyed reading your posts. You have such incredible enthusiasm and are so inspirational! Thanks for your pep talks! You, yourself are doing such an amazing job ๐Ÿ™‚

      Reply
  36. Janelle S

    Today was fine toning. I felt like my balance was the best it’s ever been for that one so that’s a success in and of itself. But, my real win came later. Today my dog had to go to the veterinarian to remove a wart on her body. When I got her she was still pretty loopy. I managed to get her out of the vet and to my car. When I opened my door, she just stood there and gave me a look that said: “not today, lady. I don’t know what you want me to do, but hopping in is not it.” My dog is a 70 lb lab mix. Usually she’s eager to jump right in for any car ride!

    So, I picked her up and put her into my car! And I can honestly say, it wasn’t too much of a struggle. I know it’s something I definitely couldn’t have done 6 weeks ago when I started the program! Did I have good form? no (sorry Jessica!). But I didn’t injure myself or the dog in the process and I surprised myself at how easy it was. Again, 6 weeks ago, it wouldn’t have been an option–or it would have been much more of a struggle and I may have injured us.

    That’s all, just wanted to share! My pup is home and sleeping the “happy juice” off nicely on the couch. It’ll be nice to have her back to normal. ๐Ÿ™‚

    Reply
    • Jessica Smith

      Hi Janelle! Oh I LOVE THIS so much! Thank you so much for sharing these incredible WINS with us, YAY! How awesome that your balance was so strong for Fine Toning yesterday, but most of all, that you have increased your functional strength so much! THIS IS WHY WE TRAIN!! Wow! And it’s definitely understandable that it’s tough to pick up a 70 lb lab mix with good form (!) but wow, you picked her up and got her in the car without much struggle or injury. That is HUGE and such a reason to celebrate! Peanut and I are so happy to hear that your doggie is home and doing well ๐Ÿ™‚ You should be so proud of all of the hard work and dedication you have been putting in to the program, you are doing such amazing things. Thanks again for sharing your SUCCESSES with us. We’re so happy to have you here and still going strong with us. Please keep up the incredible work. Can’t wait to see you for our next session together soon ๐Ÿ™‚

      Reply
  37. DHiggs

    First day of week 7 – wow, I can’t believe I’m saying that. I remember when I started the program, not telling my husband what I was about to embark on and he saw the program outline on the counter and asked me what I was up to. When I told him his response was “that’s a big commitment” and I just nodded……he is so thrilled that I’m doing this and sees so many changes ๐Ÿ™‚ Today was actually easier at the beginning than I expected but became much harder half way through. I went up in weight for all exercises today, 10s are my heaviest right now with 8s being my medium weight, but for the side arm raises I tried 8, but had to go back down to 5 lbs as my form stunk. I did drop down here and there throughout but always started with the heaviest. As usual, you know exactly what to say at the right time Jessica. Thanks for getting me through to the end!

    Reply
    • Jessica Smith

      Hi DHiggs! Happy Week 7! And your husband is right — this is definitely a big commitment, and you have been doing an incredible job with all of it! You continue to rise to the challenges and are doing such AMAZING work. I hope you are so proud of all of your hard work and dedication. Let’s take a minute to CELEBRATE and acknowledge that you are more than halfway through already and still going SO STRONG, WOO HOO!! I’m so happy to hear that you were able to increase your weights today and still honored your body when you needed to adjust. You are climbing that progress hill with each and every session!! WAY TO GO! Thanks so much for being here, and for showing up and sparkling with us. Can’t wait to see you for our next session together soon. ๐Ÿ™‚

      Reply
    • Janelle S

      She does know exactly what to say at the right time, doesn’t she?! It’s like she’s reading all of our minds or something!!!

      Reply
    • Kim

      Hi DHiggs!!! Oh my-lanta, I was thinking exactly the same thing today… how the heck are we starting Week 7 ALREADY??? It seems to be going by so quickly, but when I look back to where I was 7 weeks ago, compared to where I am now, it is so crazy and AWESOME to me to recognize all of the changes I have made in what really is a relatively short time!!!

      I also wanted to say that I was RIGHT THERE with you for that diagonal arm raise move. I tried it with 8#s, but it just wasn’t happening… YET. I have no doubt that we will GET THERE!!! And what we need to celebrate in the here and now is the fact that we picked up those heavier weights, we gave it a shot, and we listened to what our bodies were telling us. You are doing SO BEAUTIFULLY!!! Confetti and a happy dance for you… YAAAAAAAAAY!!! ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

      Reply
  38. Laura

    Day 29:ย  1 mile express abs workoutย  ย  ย  ย  ย  ย  ย  1st 30 min. High Intensity Interval Resistance Trainingย  ย  ย  ย  ย  ย  ย  Neighborhood Walkย  (2875 steps)
    Day 30:ย  Fine Toningย  ย  ย  ย  ย  ย  ย  Neighborhood Walk
    Day 31:ย  1st 38 min. Total-Body Definition (Paired Superset) 8 lb
    Day 32:ย  Mobility Moves:ย  Wind Down

    Vacation for 8 Days: Walking, staying up with 29 year olds!! A lot of physical exercise. Kayaking was a breeze because of the upper arm strength exercises! Surprisingly strong. Held on with all my muscles during a banana boat ride and a jet ski ride! My 29 year old daughter fell off….when I didn’t! It was really quite a transformation of what I could participate in! Thank you Jessica!

    Reply
    • Jessica Smith

      Hi Laura! It’s so great to hear from you again, thanks so much for checking in! You are doing incredible with the program so far, way to go! Love that you are making the schedule work best for you (love to see those walks/steps in there too, yay). I hope you had an incredible vacation! How AWESOME that you could feel that extra strength and energy you have been building during all of those fun activities, that is the BEST! Let’s celebrate all of your progress, YAY!! It sounds like you had a lot of fun with your family, how wonderful! Thank you so much for all of your hard work and dedication to the program, you are doing such an amazing job. Thanks so much for being here with us. Can’t wait to see you for our next session together soon ๐Ÿ™‚

      Reply
  39. Nic

    Hi everyone!

    Day 43 done, and done. HIIRT didn’t hurt quite as much this time around. I did what I feel was a perfect Round 1 and 2, including all 30 seconds of the metabolic finishers (45 seconds is a fever-dream, at this point). I am feeling so pleased with myself! As a result I was a little less able with the rest of the workout, but I still completed it; a few seconds under for the remaining metabolic finishers, and a few reps dropped here and there. I was definitely pleased it was over but I can really see progress now. Last time, I struggled with the hip hinge and curtsey lunge – I was unable to maintain the hip hinge on the way back up – and Jessica I tried your suggestion of lunging straight back and it totally worked :-). Next time hopefully I will get all the way through both sets on that move – it’s a tough one for me!

    I’m still really enjoying this programme. It’s a very long time since I stuck with any exercise regime this consistently, and I attribute it to the skill in the design of it Jessica and your support, and the support from everyone within this community. Thank you all!

    Reply
    • Jessica Smith

      Hi Nic! Great work on HIIRT today (so glad it didn’t ‘hurt’ quite as much today, yay!)! You are making incredible progress! Let’s take a moment to CELEBRATE all of your WINS today!! YAHOO! I’m so happy to hear that adjusting that lunge straight back helped with your balance. You are doing such incredible work! And CONGRATS to you on all of the hard work and dedication you are putting in to the program! I know I have been asking a lot of you (and for 12 weeks!) but you have been rising to each and every challenge and doing such an AMAZING job! You should be so proud of all that you have accomplished. Day 43, WOW! Please keep up the fantastic work you are doing. We’re so glad you are here! Can’t wait to see you for our next session together soon ๐Ÿ™‚

      Reply
  40. Leanna

    Hi Jessica and Peanut! I have a question about incorporating pilates into the program. I know it’s not recommended to train the same muscles without a rest day in between and since pilates tones the muscles I’m not sure where to fit it in. If I do it on the active rest day, then comes strength training the next day and training muscles back to back. Hope that makes sense. Do you have a recommendation for the best way to fit it in? Thanks!

    Reply
    • Jessica Smith

      Hi Leanna! Thank you for your great question. My answer for this one would be ‘it depends’.. For instance, if the pilates session is a more intensive one, it may be a bit too much for your body to do after a tougher strength day, but if it’s more core focused and not quite as taxing on the muscles you may be feeling the next day, it could be appropriate to add it in on an alternate day (for example you could do it after or instead of a core day and/or with a cardio session etc). For your active rest day, we are just trying to give your body a break from ‘exercise’ but encourage you to do movement you enjoy, so if a gentler Pilates session fits that bill, please feel free to add it on that day as well if that works for you. I would recommend listening to your body and seeing what feels best to you. We’re all about you adapting and adjusting the schedule to best fit your needs and want you to be able to add in any additional sessions you’d like at anytime as we move along this journey together. I hope that helps a bit ๐Ÿ™‚

      Reply
      • Leanna

        That helps a lot. Thanks so much.

        Reply
  41. Janelle S

    Today was HIIRT day and I didn’t do as well as I expected to or as well as last time. I didn’t make the best diet choices yesterday (and the last few days if I’m being honest) and it definitely affected my performance. I took quite a few breaks, and about 35-37 minutes in I thought to myself “you’ve done 35 minutes, that’s a pretty decent workout, especially on this one. If you stop now, you’ll still feel accomplished.” That was about the time you reminded us there were two sets and the last one was body weight only. I immediately changed my attitude to: “No, finish it. You only have 15 minutes left! and no weight on the last set. You’ll feel accomplished if you stop now, yes, but think of how much MORE accomplished you’ll feel when you power through! Just finish it!” And I did! Like I said, I didn’t do as well as I expected–not my best workout. But I didn’t let myself quit! I felt so amazing!

    One question I have, is how to know how much is too much weight. For some of the presses or one arm rows I can do them with my 20’s but I definitely notice I have more control with my 15’s. And depending on the move it’s easier to do my 20’s too. Like chest presses my 20’s are a challenge, but I can do all reps. But with overhead presses, my 15’s are more comfortable. It’s a little discouraging to not be able to use my 20’s on all of the seemingly similar moves. But it could be just me. ๐Ÿ™‚

    Reply
    • Jessica Smith

      Hi Janelle! Thanks so much for hanging in there with us all the way to the end of our HIIRT session today.. that’s a pretty incredible mental shift you were able to make to get through the entire session, YAY! A great reason to celebrate!! And please don’t worry about the performance/energy level — it definitely happens! The great news is that you still showed up and did the best you could, and that is a big WIN right there. Some days we have a full tank of energy to work with, and sometimes we don’t, it’s definitely a normal part of this process. I’m so glad you didn’t beat yourself up and did the best you could. WAY TO GO!
      And thanks for your great question. I know it can be a challenge figuring out the right weight range at times. We always want to be sure we can maintain great form and control for all of our reps, and if you are finding that you need to vary between the 15s and 20s, that’s very normal too! You may want to try starting the set out with your 20s and then as you feel you are starting to lose your control a bit, drop down to the 15s. That can be a helpful way to keep building your strength safely and with good form and alignment. I hope this helps a little bit.
      Please keep up all of the AWESOME work you are doing. Can’t wait to see you for our next session together soon ๐Ÿ™‚

      Reply
    • Lucy

      I’ve complained about this at home a lot… My husband pointed out that the jump from 15lbs to 20lbs is 33.33% increase in weight… so then I don’t feel so bad when I can’t always make the transition :-)…. Just wanted to share in case that helps with the frustration.

      Great job tackling HIIRT with less energy… I was tired today and decided I couldn’t face it! Wish me luck tomorrow….

      Reply
      • Janelle S

        Thank you for this, Lucy! It does actually help to know it’s not “all in my head”. Sometimes those 5 pound increases feel like a million! Good luck with HIIRT tomorrow! You’re going to crush it! One of the things I’ve found to help me is actually to get excited when she announces the moves “Split Squats are my favorite!” “I LOVE LIZARD LUNGES!” “Squat with an overhead press?! Easy, let’s do this!” You sound so silly when you’re doing it, but I promise it works. I was laughing to myself by the end of the 50 minutes.

        Reply
        • Lucy

          Janelle, I am so going to try this… my husband will crack up if he happens to be walking by downstairs :-)…

          Reply
  42. Tina

    Hi everyone

    Well where did that week go?!

    Iโ€™ver been struggling to find the right time of day to do the exercise. Iโ€™m one of those people that like to do exercise first thing in the morning but I wasnโ€™t sure how I would cope with some of the longer days first thing in the morning especially since the alarm clock went out of the window during lockdown! Anyway, after a pep talk, this week I set Fitbit to wake me up early and Iโ€™ve found it a great start to my day this last week . It also means I enjoy an evening walk to get my 10,000 steps in. In January, I do RedJanuary challenge for mental health in which you plan to do some form of exercise everyday. This year I decided to do 10,000 steps every day which in that cold month in England can be quite hard. Needing something to focus on , I decided to carry on and make sure I do 10,000 steps every day now.

    This week, I donโ€™t think the word easier is the correct word to describe it but I felt more at ease with the program. I am able to recognise when I need to shift up and down with the weights. I realised that I had the incorrect form with my push-ups. I wasnโ€™t able to get up in one move so changed my legs. As for resistance band. Well I was choking up too much and making it tough to get the move correctly. By going a bit loosely , Iโ€™m achieving more and have a new goal to try in the future.I still have a problem with anything that has 1.5 in the title. Itโ€™s a bit of a mental block. I am now saying halfway out loud and find this helps.

    I did manage to do two rounds of the core challenge (even managed a mile run afterwards!). I wasnโ€™t keen on the first half and told myself I wasnโ€™t going to do this again but then enjoyed the 2nd half so repeated it.

    Reading the comments on here are so helpful. I love the idea of covering the timer up although I did notice that I didnโ€™t look at it that often and when I did, I got a surprise at the fact the workout was nearly over. I am going to buy myself some gloves. Hands get a bit sweaty and it would be better for my grip. As for doing the wind down in pjs, that is now going to be the plan next week๐Ÿ˜€.

    I am going into week 7 with a more positive mind shift for the HIIRT day so thatโ€™s good.

    I thought I would share my cardio day with you. I use it for my running. I only started running 8 years ago (I say running but itโ€™s slow jogging or fast walking) and itโ€™s one of those exercises that I will try to make an excuse not to do but love it when I do. I say hello to lots of dog walkers and enjoy the fresh air. Iโ€™ve decided that I want to feel comfortable with 6 miles. This week, I stepped out of the door at 7am and had George Michael singing to me about feeling good (which I really was) and decided to go outside my comfort zone and run a bit further from home. Again my goal here is to run to the beach but I decided to go round my childhood neighbourhood this week. I ran 5 miles and even took managed 2 hills. The first one could have been avoided but I told myself I wanted to do it. In my mind, I was shouting push and I did. 5 minutes after, it dawned on me that in order to get home, I needed to do another hill. Thinking of my mum, I thought it would be the one she used to call โ€œover the bridgeโ€. My mum was certainly with me during that run. At the bottom of that hill, her favourite song that we played to say goodbye to her, started to play. I got to the top and said thank you mum. That run was the longest I have done in the last year and the best. Iโ€™m sure that this program is helping a lot and also the wonderful comments here are giving me the inspiration to achieve.

    Thanks Jessica and all. Have a good week.

    Reply
    • Jessica Smith

      Hi Tina!

      Happy Monday! It sounds like you had a great week last week, YAY! I’m so happy to hear you seem to have found your new groove with working out in the mornings and hit your stride with the workouts themselves, that’s wonderful! I know it can be an adjustment to find the right time for your sessions (especially early!!) but it sounds like a great fit for you especially so that you can also do a walk in the evenings (love that you are also focusing on your steps, soo good!). CONGRATS to you on all of that amazing progress you are making week after week! How awesome that you are able to make those adjustments more easily now with your weights, your push up form, your band, etc. – you are doing incredible! And too funny about the 1.5 reps mental block — I hope changing it to ‘halfway’ helps, but if needed, please know that you are free to get rid of the .5 part anytime and just do a full single rep if preferred. ๐Ÿ™‚

      Thank you so much for sharing your beautiful story about your cardio day. I am a huge fan of walking outdoors too and I think it’s such a great balance to all of the strength work we are doing. LOVE that you are making that mental shift on your runs as well, and how special that your Mom was there for that last hill! WOW, what a beautiful moment to have her song playing in your ears to help you all the way to the top. I got chills just reading that! Thank you so much for sharing.

      Please keep up all of the AMAZING work you are doing. Can’t wait to see you for week 7 soon ๐Ÿ™‚

      Reply
  43. Kim

    Hello and HAPPY WEEKEND, Jessica and Team Lift and Shift!!!

    Oh my-lanta… this has been a seriously CRAZY week, so I’m FINALLY getting a chance to check in for Days 1 through 5 of Week 6!!! And I have to start by saying… while I am grateful EVERY SINGLE DAY that the Universe knew I needed some magic in my life and it led me to discover Jessica’s programs, my gratitude grows exponentially on days and weeks like this one because I know that no matter what my work day throws my way, I now have the mental, physical, and emotional energy to handle it… and I have my Happy Hour to look forward to at the end of the day. I know working out at night doesn’t work for everyone, but for me it is PERFECT because it allows me to completely focus on ME. I don’t have anything else to think about because all I’ll have left to do following my session is shower and bed. And since I am truly “focusing on the lift” and keeping my mind in my muscles, it really helps me let go of any stress that may have built up over the course of the day. (I work in a community behavioral health agency… stress definitely comes with the territory!!!)

    This week has been about giving myself grace… and feeing GOOD about doing so. On Wednesday, Lower Body Circuit was on the schedule, but I had spent all day sitting with minimal opportunity to get up and move around, so my body felt like it needed to move and groove. So I did the High Energy Walk instead… and it felt GLORIOUS!!! I LOVE that session so much, and I think I put about 150% more energy into it than I ever have before because it just made me feel so good!!! And I picked up with the Lower Body Circuit on Thursday and the Upper Body Circuit tonight. I challenged myself during ALL of the sessions this week… increasing my weights when I could, and not feeling the least bit bad if I needed to drop down between or even within a set, because just the fact that I can do ANY number of quality reps with great form with a heavier weight means that I am continuing to make progress!!! This is a marathon, not a sprint… and I’m taking my time, attending to my body’s needs, and enjoying every step of the journey!!!

    I love, love, LOVE the “starfish” move in the Core Challenge session… something about it makes me feel so graceful, even though I probably look anything but when I’m doing it, lol!!! But as a wise woman once said (that’s you, Jessica, lol!!!): “We don’t care what it looks like. We care what it FEELS like.” And I feel like a magical mermaid when I do that move!!! I hear a little Tinkerbell-like sparkle sound in my head every time I do it!!! And speaking of my core… that beast has awoken in a MAJOR way!!! I am feeling it literally ALL THE TIME now. EVERY move I do, I feel my core muscles firing. There is LIFE in there!!! For example, tonight during the Upper Body Circuit, I felt my core every time I pressed my arms up for the overhead press move. WOW!!! And I followed that circuit tonight with one of my favorite Friday Night Party Time sessions, the Boogie Down Mile. It was Party Time in my core for sure!!! And when I was cooling down at the end, during the calf stretch when I put my hands on my hips, I felt some of those muscles and I just wanted to start crying because it is so incredible and magical to me to see and to FEEL these continued changes that I am making!!!

    That physical core activation has led to some MAJOR core activation within my mental and emotional core as well. (There’s that shift!!!) I talked about being able to give myself grace… and that’s not only during my sessions, but throughout my life. I am learning to really listen to my body, because it tells me exactly what it needs, and I want to honor that. And when I DO honor that, then I just start to feel that positivity radiating within and without. I am AMAZING. We are ALL so AMAZING!!! And I feel so honored to be sharing this experience with you all!!! Looking forward to some Mobility Moves and Interval fum tomorrow… and I hope everyone has a beautiful Saturday!!! ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

    Reply
    • Jessica Smith

      Happy Weekend to you Kim! It’s so good to hear from you — I am so glad you were able to continue on with your sessions during an especially crazy week, great job! And wow, what a SHIFT you are making this week!! YES!! CONGRATS to you on all of your hard work and dedication to your happy hour – I’m so glad you have been able to keep that time and space for YOU! I love that you are honoring your body both in and out of your workouts… all of these SHIFTS you are making are incredible! Thank you so much for sharing all of your amazing progress with us — it’s really fantastic to be able to hear all about the positive transitions you are creating each and every week!! YOU ARE AMAZING! YOU ARE RADIANT! We can feel your amazing energy, thanks for sharing it with all of us. Here’s to you and this AMAZING community! You are all such an inspiration. Thank you so much for being here with us! Have a wonderful rest of your weekend. Can’t wait to see you for our next session together soon ๐Ÿ™‚

      Reply
    • Janelle S

      This post inspired me in ways I didnโ€™t know I needed to be inspired! I think Iโ€™m going to pay much more attention to my abs next time. Apparently theyโ€™re doing way more than I realize, ha! Keep it up!!

      Reply
  44. Andrea

    I just finished day 32 – a little bit behind where I wanted to be. What do they say; โ€˜life gets in the way while your busy making other plansโ€™.

    I donโ€™t get on the scale any longer as I can measure my progress by how my clothes fit AND by my improved posture! I caught a glimpse of my bare back in the mirror and I see muscle definition that I donโ€™t believe Iโ€™ve seen before. Not slouching my shoulders or humping my back and keeping a gentle contraction (unconsciously) of my abs, is becoming my natural state. Thank you ๐Ÿ™ .

    I also have used Mobility Moves Wind Down in the evening as a treat before bed, often in my PJโ€™s – I then go right to sleep ๐Ÿ’ค

    Reply
    • Jessica Smith

      Hi Andrea! Thanks so much for checking in, it’s so wonderful to hear from you. And CONGRATS on completing Day 32, that’s awesome! The great news is we’re not in a rush, and that you have already made it to day 32, woo hoo!! And thanks so much for sharing your incredible progress – I LOVE that you are already seeing a shift in how your clothes fit and the additional muscle definition in your back, but most of all, LOVE that your posture is going so STRONG! AMAZING!! And I’m so happy to hear you have also been incorporating the Wind Down session into your bedtime routine, yay! You are doing such incredible work. Please keep it up! Thanks so much for being here with us. Let’s keep on sparkling! Can’t wait to join you for our next session together soon ๐Ÿ™‚

      Reply
  45. Robin Lindblad

    Hi Team Lift and Shift,
    Checking in for Day 38 and Day 39. Yesterday, Day 38, was Lower-Body Circuit. Unfortunately, I only managed to get through 2/3 of this workout before I ran out of time. I did use my 20# weight for the first time, though. It’s not as exciting as it may sound; I only did one set of goblet squats with the 20#. For everything else, I used 15#. My left leg was shaking before I was done, so I feel like I was thoroughly worked, even if I cut it short. For today, Day 39, I did Upper-Body Circuit. Through the power of better time-management, I was able to finish this one. I used 15# for my heavies and alternated between the 8# and 10# for my moderate/light weights. The very last exercise on this routine is just barely doable for me–definitely a place for growth.
    As I was preparing for work this morning, I opened my nightstand drawer to get something out, and I saw two different topical pain medications. I realized with a start that I hadn’t needed any of those types of products for a while, and was really grateful to acknowledge that the exercise I’ve been doing has had such a positive effect on my body. I’ve had a long-term relationship with back and joint pain, and now I’m planning a break-up.

    Reply
    • Robin Lindblad

      Correction- I used 5# and 8# for my light/moderate weights today.

      Reply
    • Jessica Smith

      Happy Friday Robin! AWESOME job with Day 38 & 39! Let’s celebrate that upgrade to 20 lbs. for the goblet squats, woo hoo! I’m so glad you were able to do as much for the Lower-Body Circuit as your time allowed, you can definitely still get a strong workout in even if you have to cut it short sometimes, way to go! And fantastic work on Upper-Body too.. love all of the progress you are making with your weights! And perhaps the most incredible sign of your progress is that you haven’t needed to use your topical pain meds in a while, now that is AMAZING! CONGRATS to you on all of the hard work and dedication you are putting in to the program. You are doing such fantastic things for your body and your health. Please keep up the great work! Can’t wait to join you for our next session together soon ๐Ÿ™‚

      Reply
    • Kim

      Hi Robin!!!

      I just wanted to take a moment to say that I think you using a 20# weight for a set of those goblet squats is most DEFINITELY as exciting as it sounds!!! I believe even doing one or two quality reps with a heavier weight is cause for celebration because it is PROGRESS!!! So after reading your post I just had to do a little happy dance and celebrate YOU!!! Way to go!!! Always remember you are AWESOME!!! High fives to you!!! ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

      Reply
  46. DHiggs

    Week 6, midweek – upper body circuit – did this tough workout early this morning, went up in weight for all moves but had to level down here and there second time around. This is another challenging workout for me, but as others have pointed out I do keep my letter to myself in mind and give myself constant reminders that I can get through this – again, your pep talks throughout are extremely motivating for me. You seem to know exactly what to say at the exact moment…….I am hughely grateful for those, you have no idea! Started to feel pretty achy mid afternoon, especially in my neck, so I did Mobility Moves Wind Down along with neck exercises. I’m hoping by doing these stretches at end of day, as I’ve done in the past, that I’ll feel much less achy in the morning. My neck has especially become quite tight and sore over these past weeks and I’m sure that it’s directly related to going up in weight. I’ve been using biofreeze daily. Any other things that I could do to relieve this Jessica? I haven’t been icing at all, mainly because its still cold here in new hampshire…….

    Reply
    • Jessica Smith

      Great job this morning DHiggs! You are doing such amazing work – I love that you are remembering your letter in those times of challenge, that’s so helpful! I’m so happy to hear I’ve been able to help talk you through those challenges as well (most of the time those pep talks are for me too, haha! I’ve been going through the plan myself and know that I’m asking a lot of you!!). Thank you so much for continuing to show up and sparkle with me each day. I really appreciate all of the hard work and dedication you are putting in to this program. You are doing such incredible work!

      And I hope that the Mobility Moves and neck exercises will help with your soreness. Neck strain can be common when you use heavier weight especially in those upper body moves. One of the most common things that can happen is that we start to inadvertently jut our chin forward sometimes while making that extra effort to lift heavier with our arms. Without being able to see your form it’s hard to tell if that might happening for you, but you may want to try keeping a mirror nearby to check your neck alignment to be sure you are maintaining great posture with your head/chin in a neutral position, your shoulders back and chest lifted. Performing that ‘chicken head’ move a few times at the end of the workout can also be helpful to realign at the end of your session. You may also be feeling your trapezius muscles more which can certainly add to the feeling of tightness in the neck area. If it’s at all possible for you, I highly recommend regular massages as it’s both a great reward for all of your hard work but also a fantastic release for tight muscles, especially in the neck and shoulder area. Finally, please don’t ever be shy about dropping down in weight for specific moves, especially if you feel that they overly strain your neck in certain exercises. Please just keep listening to and honoring your body in each workout. You are doing AWESOME! Can’t wait to see you for our next session together soon ๐Ÿ™‚

      Reply
  47. Blandyna

    Hello again, Jessica,

    Day 39 for me this week is the Lower-Body Circuit. After yesterday’s excitement of finding I could get myself off the floor without using my hands, today was mentally tough to complete. BUT I DID! I took two breaks, thinking I was leaving but turned back after getting a drink of water, and thought how it was probably precisely these moves that I wasn’t enjoying that helped me get up off the floor yesterday, so I should continue to practice them. At the end, I realized that this is the first time I’ve done the whole workout using all four risers of the step when it was called for, which probably explains why I was feeling so tested. I don’t yet feel accomplished as it seemed such a mental effort to get it done today, but maybe that will come tomorrow.

    Reply
    • Jessica Smith

      Hi Blandyna! Happy Day 39!! Let’s CELEBRATE all of your successes today.. 1) It’s Day 39, and you are still here going so STRONG! 2) You faced the climb today (with 4 risers!!!) and you COMPLETED IT!! 3) You had such an incredible SHIFT in the way you saw completing today’s session, and came back after your water break- that is huge!! I sure hope you feel accomplished and proud today because even if today felt like more of a struggle, you showed up and gave it your STRENGTH — that’s pretty incredible work! Using 4 risers definitely adds a next level of challenge for many of these moves (I had to work up to those for awhile myself during training!), so please feel free to adjust up and down as you go as needed with various moves next time around with this session. Thank you so much for hanging in there with me today, you did AWESOME! Can’t wait to see you for another session soon ๐Ÿ™‚

      Reply
  48. Catharine

    While I have cut back on the workouts to respect my body’s limitations and adjustment to working 12-hour shifts, I have still kept up with this community and all that Jessica has to offer. In the meantime, I also signed up with Rebecca the Dietitian to help me find the best nutrition for my body. I love her blogs on JessicaSmithTV and I have to say her program is excellent, too. Not only did I finally get the scale moving at a pace that is appropriate for long term health, but my body is feeling energized and stronger! I am hoping to be able to join back in with the next group that starts in June. Jessica, is there a different price for those of us who have already purchased the Lift & Shift workout program and want to continue on with this community in June? Thank you for bringing on Rebecca. Her knowledge, spirit, and energy are a perfect fit for your community!

    Reply
    • Jessica Smith

      Hi Catharine! It’s so good to hear from you again, I hope you will continue checking in with us and letting us know how you are doing with your new job as well as your overall wellness journey! I’m so happy to hear you joined Rebecca’s program too (and I’m so thrilled that you find her as knowledgable and inspiring as we do! ๐Ÿ™‚ I think that’s such a wonderful way to help you fuel your body for this new chapter in your life and to ensure you have the nutrition you need to stay energized and strong so that you can continue to give your all to your patients. And thank you for your great question about the next round in June, we would love to have you join us again at that time too (though please feel free to continue on here with us even if you just want to pop in with a session or two here and there.. whatever works best for you!). Once you have purchased the program, it is yours to keep forever and there is no additional charge to join in with the group again in June. We would love to have you start up again with us at that time too! Please stay in touch and keep us posted on how everything is going for you… we’re here for you every step of the way!

      Reply
  49. Lucy

    Today was Week 6 Day 38 for me, Lower Body Circuit… For the first time, I got through the entire workout using the weights I started with. Prior attempts by the second circuit I had to lower my weights or leave them on the floor. Giving myself permission to hit pause between sets and circuits helps me make it through this workout. The first time I did this I swear I was seeing stars by the end of it, so I definitely did not allow myself enough oxygen recovery time between the circuits. Anyway, it’s very exciting to see progress with each repeat of the workout! I am finding this to be the case with all the workouts, which is super motivating.

    Jessica, I do have a question for you. I wear a HRM during my workouts. While I know I am not training for anything in particular it’s just a useful tool to track minutes and calories and time in zone, etc. The HRM also helps me during cardio workouts to push a little more when my HR is lagging and I’m guilty of daydreaming during the workout! At any rate, I find during some of these circuits my HR is getting up their in the red zone (zones are grey,blue, green, orange, red), where red I think is over 95% MHR. I defintely rest in between circuits to let my HR recover. Is that the correct approach or should I be using less weight or slower pace in order to keep my HR lower? As a contrast, for most of the interval workouts of yours, with some intense pushing with your encouragment, I can generally make it up to orange by the middle/end of the interval, hardly ever red zone. (Note, my app keeps telling me I hit a new Max HR and I should reset it… so it could be I am still in orange if I increased my MHR above 158 which is calculated using the Gulati formula (women only): 206 – (0.88 * age). I’ve just been a bit reluctant to set it higher :-)…

    Looking forward to Upper Body Circuit tomorrow, and then a nice 3-day recovery with cardio and stretching before tackling HIIRT again…

    Reply
    • Jessica Smith

      Hi Lucy! Way to work it today with that Lower-Body Circuit! Love that progress you are making! I’m so glad you are using that pause button. Sometimes taking more breaks helps us progress even further as it allows you enough recovery time to prep for the next big push and you may find you have more energy/capacity by adding those rest intervals in, so CONGRATS on doing that! Yay! You are doing such incredible work. (And let’s take a moment to CELEBRATE that you are on Day 38 already, WOO HOO!).
      And thank you for your great question. Heart rate monitors can be a very helpful tool to provide some insights into your training, but unfortunately, like most tracking devices, they can’t give you the full picture all the time. One of the issues with the basic HR formula (here’s an interesting study related to the accuracy of these formulas) is that it doesn’t account for your current fitness level, which can change your heart rate range (if you are more fit/conditioned, for example, your resting heart rate may be lower than someone who doesn’t train regularly). Other factors can also influence your heart rate, including certain medications, caffeine, and even lack of sleep. Working at 95% of your MHR should feel VERY taxing/challenging and unsustainable, so if you see a number in that zone but you don’t feel that way, you may need to reset your ranges. I think HR monitors can offer helpful feedback for aerobic training (and like you said, they can help you focus if you are drifting mentally :), and you can certainly use it for your strength work as well, but I’d recommend trying to tune into your perceived exertion level above all else for these sessions. The lower-body circuit for example has a lot of intervals built in between the large muscles we’re working in your lower body coupled with some of those power paced moves with minimal rest, and this is a great session to add in breaks whenever needed. So if you can get through all of the reps without hitting muscular failure at the weight you are using, but need a rest to recover your breath/heart rate afterwards, please feel free to take it. You can also always slow your pace down, do less reps, etc too if needed — it’s really about what works best for you and your body (if you start seeing stars, you are definitely pushing too hard for too long :-). Using your effort levels to help guide your workout in addition to the ranges you see on your monitor can help you find what works best for you to safely challenge yourself without overdoing it. This is a delicate balance that comes with practice (another reason we repeat these sessions so many times!), but it’s always so important to listen to your body above all else.
      I hope this helps a bit. Thanks so much for sparkling with us today. Please keep up the AMAZING work you are doing. You are going so strong! Can’t wait to see you for that Upper-Body circuit soon ๐Ÿ™‚

      Reply
  50. Rebecca

    Thank you and congratulations to Jessica for creating the most challenging program, yet! Also, thanks to all of you for doing the program along with me! I enjoy reading your stories and it helps motivate me knowing others are on this journey with me.

    Iโ€™m sharing some tips that have helped me with the mental challenge of this routine. 1) Putting a piece of paper over the timer helps me stay focused instead staring at the timing and doing calculations on how much time I have before I am done. 2) When I want to quit early, I ask myself, โ€œWhat better thing are you going to do for 5 minutes (or however much time is left)?โ€ I have yet to come up with an answer, so I keep working out. 3) I am consciously aware of the shifts happening off the mat (e.g., how my abs engage when I bend over to pick something up, how I donโ€™t feel tired and stiff after sitting at a desk for 8 hours, how my body feels overall stronger and more balanced) and remind myself that what Iโ€™m doing on the mat is causing these shifts so I need to keep at it!

    Reply
    • Jessica Smith

      Hi Rebecca! It’s so wonderful to hear from you, thank you so much for checking in. And thank YOU for joining us for this journey, we’re so happy to have you here with us!

      Thank you so much for sharing your great tips with all of us! I love them all! I know the timer works for some, but not everyone, so I love that you have found a way to eliminate it since it’s not helpful for you — that’s awesome! And I love that you ask yourself that question when you want to quit early.. what a super way to reframe your focus for the rest of the workout! Finally, all of those SHIFTS that are happening off the mat are AMAZING!! WOW! Congrats to you on all of your hard work and dedication – all of the effort you are putting into the program is clearly paying off. Let’s celebrate those wonderful WINS! HOORAY!

      Please keep up the incredible work you are doing. Thank you so much for continuing to show up and sparkle with us. Can’t wait to see you for our next session together soon ๐Ÿ™‚

      Reply
      • Blandyna

        Thanks, Lucy. It’s good to know that you needed to adjust too, and how you did the adjustment. I’ve gone back to trying to complete the workouts in the late afternoon, and I’ve also decided I need to cut back a little, especially on the 50+ min workouts. I found last week very difficult, feeling quite negative about starting the workout and struggling to maintain the effort and focus. Today, I decided to only do one circuit of Total-Body Strength. I think it better to do something than stop the program altogether.

        Reply
        • Jessica Smith

          Hi Blandyna! I’m glad you have made some adjustments- please do keep making those changes as needed. And you are so right that a shorter session is better than stopping, but please also know that if you feel like you could use a few days off from the program that is A-OK too! Sometimes taking a little rest can be just what our body needs to recharge and refocus, so if you feel like that might be a good idea for you, please know that we’ll be right here for you once you are ready to get back into the swing of things. Remember our motto from HIIRT- try resting instead of quitting to see if that helps (sometimes rest/recovery is just as important as the workouts themselves. ๐Ÿ™‚ You are doing such incredible work. Can’t wait to join you for another session soon ๐Ÿ™‚

          Reply
  51. Blandyna

    O hi, Jessica – I’m so excited!!

    In today’s Mobility Moves – Wake Up, I managed to get myself forward onto my knees without using my hands about 4 times, and twice I got up off the ground completely without using my hands! I added this goal to my letter to myself, and I’m trilled to have done it. The aim is to be able to do it every time, but I do feel very accomplished at this time. Yay.

    Reply
    • Jessica Smith

      Blandyna, THAT IS AWESOME!! YES!! Congrats to you on accomplishing your goal already, WOO HOO!! Way to go! You should be so proud of that progress, you have been doing such great work! WOO HOO! What a reason to celebrate today! It’s so wonderful to acknowledge and celebrate these moments and milestones along the way.. it’s not just about the accomplishment of arriving at the finish line, but celebrating all of the WINS and SUCCESSES along the journey! So excited for you! Please keep up the incredible work you are doing. You are so STRONG! ๐Ÿ™‚

      Reply
  52. Barnitta

    Jessica,

    I am excited to start month 3! I am definitely feeling stronger and having less struggles with the workouts. As I complete some of the workouts for the second time around they are definitely much easier. I have successfully lost about 10 pounds since starting your program, and Iโ€™ve noticed a decrease in my measurements of hips and waist. Iโ€™ve also been able to increase my weights from 5 to 8 now 10lbs. Yesterday, I was even able to use 12lbs! I see the access to the other 6 week program so will be incorporating these as well. Thank you for continuing to push us and Iโ€™ve enjoyed your workouts for years and hopefully for years to come. Working out has definitely improved my sleep and flexibility. Thank you again!

    Reply
    • Jessica Smith

      Hi Barnitta! Thanks so much for checking in, it’s so wonderful to hear from you again. And CONGRATS to you on all of your hard work and accomplishments, you are doing such amazing things! Let’s celebrate all of that incredible progress you are making, WOO HOO! You are building such STRENGTH, YAY!! Thanks so much for showing up each day and sparkling with us. We’re so happy you are here! Please keep up all of the incredible work you are doing. Can’t wait to see you for our next session together soon.

      Reply
  53. Nic

    Hi everyone!

    I’m checking in having just completed day 38 (lower body). Although I am still finding this one tough, I feel the progress. I’m not using more weight, but I am much less wobbly and am completing more reps. Today I didn’t want to collapse in the aftermath of the dreaded Bulgarian Split Squats (which I am still doing unweighted). So, that’s progress!

    I am also starting to feel subtle physical changes reflected in my appearance. I don’t weigh myself, but my clothes are fitting a little bit better (it is very subtle) and I’m pretty sure I’m slowly losing fat.

    I have found that I’m using much heavier weights for the stamina and definition sessions (I work in kgs, and I’m lifting just under 10kg which is I believe 22lb) so I can get near failure. But my hands hurt during these sessions! I believe I’m holding the weights correctly in my palm not my fingers. I’m thinking of investing in gloves – has anyone else found that these make a real difference?

    Jessica, you helped my husband this morning too! He has had a bad headache for 2 days, which wasn’t relieved by normal painkillers. We were getting a little concerned because he had his COVID jab and was told to watch for a persistent headache of more than 4 days (which can be a sign of blood clot, apparently). But he’s also been sitting in one position at his desk for most of the last two days. This morning I *strongly* suggested he try your Gentle Yoga neck and shoulders session, which he did. At lunchtime he said it had really helped and his headache was gone! He was just really tight. Thank you ๐Ÿ™‚ I’ve also been using sessions from that DVD to stretch after some Lift and Shift days and have found that it really helps.

    Reply
    • Jessica Smith

      Hi Nic!
      Great job conquering lower body again today – you are going so strong! Love that progress you are creating, congrats to you on all of your hard work and accomplishments! That’s awesome that you are not only feeling the progress in your strength and balance but that you are also seeing shifts in your body composition already too. Woo hoo! That’s cause to celebrate!
      Finding a grip that doesn’t cause pain can be a challenge with heavier dumbbells — I know it can be a tough thing to balance out when increasing your weights. For me, I’ve found that checking the position of the dumbbell (which it sounds like you are doing, so that’s good!) helps, but adding gloves also seemed to help me quite a bit too as I feel I don’t have to grip quite as tightly to the weight to feel like I have a good hold on it (especially when I’m really sweaty, which is basically always, haha!). It may be worth a try to see if it helps you as well.
      And please tell your husband thank you for moving with me this morning too! I’m so happy to hear that the neck and shoulders session was helpful, yay! It’s amazing how therapeutic movement can be for the body. I’m so glad he took your suggestion and found it helpful. Those are great sessions to add on to your strength (or off) days as well if you like. Thanks to you both for stretching with me.
      Please keep up the amazing work you are doing. You are going so strong! Can’t wait to join you for our next session together soon. ๐Ÿ™‚

      Reply
    • Emily

      Hi Nic, I know Jessica already replied about the weightlifting gloves, but I thought I’d share my experience, too. I got a pair for Christmas, so I have been using them for a few months now, and they have made a world of difference for me! I used to find that my hands got tired and felt raw and calloused after a “heavy” weight workout when I would use 15 or 20lb weights, and now I don’t feel a thing. This was especially the case if I was wearing my rings, so I used to have to take my rings off for weights workouts, and now with gloves I never need to take my rings off. The gloves really let me focus on the muscles that I’m working and not on my hands holding the weights. They were a great investment for me, so they might be worth a try for you! By the way, great work with the 10kg weights, that’s awesome ๐Ÿ™‚

      Reply
    • Lucy

      I really like to use workout gloves due to getting really sweaty during my workouts. My old leather set had gotten really stiff and were hard to wash so I was always concerned that bacteria could build up. This last Christmas (2019?) I splurged and bought G-Love gloves. I love them so much! The G-Loves are made of neoprene and are so easy to wash and dry (I hand wash in the sink but they can go in the regular wash too). And they dry really fast. Just wanted to put a plug in for them. They are not cheap, but I am so glad I put them on my list.

      https://g-loves.com/collections/womens-workout-gloves).

      Also seen at Amazon:

      https://www.amazon.com/s?k=G-Loves&ref=bl_dp_s_web_20641889011

      Reply
    • Nic

      Thank you all for your replies! I have now ordered gloves, which are due to arrive tomorrow and so I should be able to use them for this week’s heavier workouts. I was really unsure about spending on them, but your comments made me reassured they might well help. I really think the sweating is part of it – my weights are so slippery by the end of the workout that it does at times feel a bit like they might just drop on my foot. Can’t wait to try out my gloves and see if they help.

      Reply
      • Jessica Smith

        So glad you decided to try out the gloves Nic! Please keep us posted and let us know if they work out for you ๐Ÿ™‚

        Reply
  54. DHiggs

    Mid week 6 – I did not sleep well at all last night, no idea why since I’ve been sleeping so much better lately. With that said the first round of exercises was tough but what did I do?? I climbed that mountain!! I stayed with my heavy set of weights throughout this workout today (10s) for the first time too which was a challenge at times for sure. Since I didn’t purchase my risers until end of week 4 this was the first time doing the Bulgarian Split Lunges with them. Now I REALLY get what all the others have been talking about – I had to lower the riser and let go of the weights on these. Boy did I need to that pep talk through this exercise – you brought it on just in time for me to stick with it and complete the second round. I also hadn’t purchased the sliders until end of week 4 and these were fun and so much easier than using old T-Shirts! Exhausted and super sparkly. Good seeing you as always Jessica ๐Ÿ™‚

    Reply
    • Jessica Smith

      Hi DHiggs! So sorry to hear you didn’t sleep well last night, hopefully it’s just one off night (those definitely happen sometimes!). CONGRATS to you on climbing that mountain today even with less sleep than usual, way to go! I’m so glad you were able to put your new step and sliders to use, that’s great! Incorporating those additional tools is a great way to continue to build layers of strength as you continue to advance and progress with your weights as well. YAY! Thanks so much for hanging in there with me today. I hope you sleep better tonight! Please keep up the incredible work you are doing. Can’t wait to see you for another session soon ๐Ÿ™‚

      Reply
  55. Sally Helms

    I’m a day behind on week 6 so just finished the Total Body Circuit (Primary Moves). The biggest improvement I’ve noticed is in push ups. The first week I couldn’t even push myself up off the ground! Now I’m still on my knees, but my arms are strong enough to lower and push back up in pretty good form. Progress! I love that this goes on long enough to be able to see these improvements. 12 weeks seems like a big commitment but I can’t wait to see what my body will be capable of by then.

    Reply
    • Jessica Smith

      Hi Sally! Great job today (and not to worry, you aren’t a day behind, you are right on your time!). LOVE to hear about that push up progress you are seeing – that’s amazing! Let’s CELEBRATE that progress, woo hoo! You are doing such incredible things. Thank you so much for being here with us and for committing to this journey (I know 12 weeks feels like a long time together, but we need at least that much time to really be able to see and feel all of the progress and STRENGTH we’re building). Please keep up the awesome work you are doing. You are going so strong! Can’t wait to see you for another session soon ๐Ÿ™‚

      Reply
  56. Robin Lindblad

    Hi Jessica and Team,
    Yesterday, about an hour after I finished Primary Moves, the effects from my second Covid vaccine kicked in. I had fever, chills, joint aches and a headache. I feel pretty lucky, though, because I had already gotten my workout in and the symptoms only lasted for about 6-8 hours. Today, I have had a slight headache, but that may be totally unrelated, and I feel back to normal. I did realize that I had been feeling joint aches during my workout but hadn’t attributed to my vaccine. This morning was Core Challenge. Apparently, I was feeling pretty great because I decided to do it twice. I think I can safely say that I worked to fatigue๐Ÿ˜ณ! That is a deceptively tough workout! I’ve never tried to do it twice in a row before, though, so I’m proud of myself for that .

    Reply
    • Jessica Smith

      Hi Robin! I’m so happy to hear you are feeling better today. If you do feel under the weather again soon, please feel free to take a rest day or sub in a mobility routine to take it easy on your body. Please keep up the incredible work you are doing – you are going so strong! Love that you were able to do two round of Core Challenge today on top of it all.. amazing! You are making such great progress — you should be so proud of all of your hard work and accomplishments. Can’t wait to see you for another session soon ๐Ÿ™‚

      Reply
  57. Leticia

    Hi! I have noticed exercises like pushups and planks that have always been hard for me getting ever so slightly easier this last week. I have been able to increase my weight for several of the exercises! This is a lot work and I am seeing progress! Thank you for guiding us on this journey!

    Reply
    • Jessica Smith

      Hi Leticia! It’s so wonderful to hear from you, thanks so much for checking in! And HOORAY for that progress on your planks and push ups — YAY! Love that strength you are creating. CONGRATS to you on all of your hard work and accomplishments. I know this isn’t always easy, but hopefully you’ll feel it was worth it by the time we reach that first finish line! You are doing such incredible things. Keep it up! Thanks so much for being here with us. Can’t wait to see you for another session soon ๐Ÿ™‚

      Reply
  58. Michelle

    I am on week 5…overdid my first workout, hurt my forearm (should’ve listened to Jessica better) and had to postpone the program for a week! I can’t believe how much stronger I feel every single day! I’ve actually gained 5 pounds but have lost inches! Yesterday was HIIRT day (#2) and it’s become my favorite day!!! I love the sweat, hate the push-ups, but am empowered when I realize I can do more than I thought!!!

    Reply
    • Jessica Smith

      Hi Michelle! Thanks so much for checking in, it’s so great to hear from you. I’m so sorry to hear about your forearm, but glad you rested and got back in as soon as you were able! Congrats to you on all of your hard work and accomplishments so far – you are going so strong! I love that you are feeling that strength — you are doing amazing things! (PS – You win the grand prize for making HIIRT your favorite day, YAY!!) Thanks so much for hanging in there with us on this journey. Please keep up the awesome work. Can’t wait to see you for another session soon ๐Ÿ™‚

      Reply
  59. Alaina

    today my African grey parrot Max was working out with me. He was doing the big breath out noise as I lift my heavy weights! Phew, Pheeewwww- He was saying. It made me laugh so hard!
    Also progress… I was able to do a few more push ups with good form and upped weights to 12.5lbs. Feeling stronger!

    Reply
    • Jessica Smith

      Oh my goodness, that is hilarious Alaina! That is amazing! I’m so glad Max was there to cheer you (commiserate with you?) on from the sidelines and to help you laugh through the work today, so cute! And HOORAY for that awesome progress, YAY! Congrats to you on those extra push ups (woo hoo!) and your stronger weights today… way to work it! You are doing such incredible work. Keep it up! Can’t wait to join you for another session soon ๐Ÿ™‚

      Reply
  60. Janelle S

    Today was lower body day. For time constraints I stopped right before the third set (I missed out on those Bulgarian Squats–they’ll be waiting for me next time, though!) I was still able to get in a good workout, regardless! I used my 20’s for all sets. I did take a few breaks–Those revved up step split squats are no joke! I feel so accomplished after my workout is done and I’m definitely noticing a change in my body and the way I feel. Strength training is so, so good!

    Reply
    • Jessica Smith

      Way to work it today Janelle! I love that you did all that you could today before you ran out of time and still fit in a great workout.. that’s awesome! Thanks so much for showing up and sparkling with me today, you did a fantastic job — HELLO 20s.. WOW! You are doing such incredible work, congrats! Please keep it up.. you are going so STRONG! WOO HOO! Can’t wait to see you for our next session together soon ๐Ÿ™‚ Have a great rest of your day!

      Reply
  61. Lucie Lambert

    Looks like it came back ๐Ÿ™‚

    Reply
    • Jessica Smith

      Hi Lucie! Sorry about that! Sometimes the page can be quirky, but glad you can see it now ๐Ÿ™‚

      Reply
  62. Lucie Lambert

    Hello Jessica, not sure what happened but yesterday 9:00 PM I posted a comment to check-in and this morning it was at the top waiting your anwser. When I refresh the page it disapeared.

    Reply
  63. DHiggs

    Good Morning! I really love this core challenge workout, it’s fun and challenging at the same time. I repeated the moves today for the first time doing this workout as I felt much stronger and mentally able to continue on. I didn’t fall down doing the elbow plank knee twists today – that has been one of the most challenging moves for me. Pretty wobbly but managed to stay lifted. I hope to master this move with good form by the end. Fingers crossed ๐Ÿ™‚

    Reply
    • Jessica Smith

      Good Morning DHiggs! Way to work it today – how awesome that you were able to do the Core Challenge 2x through today and congrats to you on that incredible progress on your plank too, that’s amazing! You are so strong! Please keep up the awesome work you are doing. Can’t wait to see you for another session soon ๐Ÿ™‚

      Reply
    • Janelle S

      The elbow plank knee twists get me EVERY time! Way to go!

      Reply
  64. Lucie Lambert

    Hello Jessica…Check-in week 6 today I did the wrong one don’t know why!!!.
    I think I can switch [HIIRT] 52 MIN with[PRIMARY MOVES] 54 MIN right?

    This morning I have repaired the pink gloves from 10-minute solution knock out to add some weight since all are back order. Remember them? it’s long time ago.

    I like this program I am sure you have worked hard to build it for us. And for me it arrive just in time

    I thank you for that

    Reply
    • Jessica Smith

      Hi Lucie! Welcome to week 6! You are halfway through, woo hoo! Congrats! And no worries at all, yes you can swap HIIRT for Primary Moves, no problem ๐Ÿ™‚ (Those pink gloves are certainly a blast from the past, wow! Thanks for moving with me). Keep up the great work! Can’t wait to see you for another session soon ๐Ÿ™‚

      Reply
  65. Dorothy

    Jessica-I have just started week 6, and Mondays are the hardest on me. I am trying to keep up, especially with working on my balance. I am having trouble with my left arm, so I probably should go easy with the weights. I appreciate all the variety, since this is what I am doing instead of going to the gym. And I am keeping up with walking, which I have been doing for years. I am pushing 73, and I want to stay as active as I can!
    Thank you, Dorothy

    Reply
    • Jessica Smith

      Hi Dorothy! It’s so wonderful to hear from you again, thank you so much for checking in! Welcome to week 6 – you are going so strong and doing such amazing things! Please keep honoring your body and continue to take things at your own pace – we’re all moving through this on own time and there’s never any pressure to keep up at all. This is your journey, so please feel free to make it your own and make it work best for YOU. I love that you are also continuing your walking too, that’s wonderful. I’m so sorry to hear you are still having issues with your left arm. Are you able to see a specialist to have it checked out? It might be helpful to ensure you are doing what’s best for your body. Thanks so much for being here with us. We can’t wait to see you for another session soon ๐Ÿ™‚

      Reply
  66. Janelle S

    In an effort to keep gratitude more of a focus throughout the day, I purchased this journal on Amazon. I start my workout in the morning and it starts my day off on a great foot! As life happens throughout the day with work and obligations afterwards, it’s harder to notice the little “wins” throughout the day that make our days extra special. I want to keep it on my desk at work and just reference it throughout the day. Hopefully that will keep my focus to gratitude constantly.

    https://www.amazon.com/gp/product/1647397197/ref=ppx_yo_dt_b_asin_image_o02_s00?ie=UTF8&psc=1

    Reply
    • Jessica Smith

      Love it! Thanks so much for sharing this Janelle! Such a great idea ๐Ÿ™‚

      Reply
  67. Robin Lindblad

    I just finished up Total-Body Circuit (Primary Moves) a few minutes ago, and I feel like it went really well. I used my 10# weights and 5# weights. I believe I can move up to 15# weights next time, but I just had my second Covid shot yesterday and my arm is sore, so I decided to stick with 10# weights. I will say that this one was a toughie, but I was pleased with my efforts and especially pleased with my balance, which is definitely improving. I’ve noticed that my energy levels have risen dramatically in my day to day life. Oddly enough, it seems like the harder I work out in the morning, the more energy I have all day long! Strength training has become one of my favorite types of workouts!

    Reply
    • Jessica Smith

      Way to work it today Robin! Love that you are ready to keep putting those new 15s to use! I think it’s smart that you paced yourself today after your shot, but hooray for that incredible progress! And how AWESOME that you are noticing that increase not only in your strength, but also in your energy and balance too, woo hoo! Let’s CELEBRATE that! HOORAY! Congrats to you on all of the hard work you are doing, you are going so strong. Can’t wait to see you for another session soon ๐Ÿ™‚

      Reply
  68. Vicki

    Month 2, rolling into week 2. I added a P.S. to my letter, as part of the Shift exercise. Here it is:
    p.s. One thing I am most grateful for in my life right now is my overall health. My good health is a relief and blessing. Adding gentle movement like walks and stretches feel good and bring ease into my life.

    The last 2 weeks, and still ongoing, have been quite stressful. My beau, who is 59, has had some health issues. So worried for him. When I re-read the letter with the new p.s., it really hits home. I appreciate the sense of power that JSLS (my acronym for this program) gives me. Power, or maybe empowerment, over my own fitness and health.

    Reply
    • Jessica Smith

      Vicki, you are doing such amazing work. Thank you so much for sharing your PS to your letter with us – I love it so much. It’s amazing how easy it is to take our health for granted.. you are doing incredible things to take care of yourself and that appreciation only helps to grow all of that good! Please keep up the fantastic work. Sending our very best well wishes to you and your beau. Thanks so much for being here with us. Can’t wait to join you for another session soon. ๐Ÿ™‚

      Reply
  69. Khymn

    Checking in after a stressful week off. Both my Gyn and my PCP noted high blood pressure so I had to start medication. It was a huge blow to my ego, because I have really refined my diet and exercise in the past 4 years. My doctor said โ€œyou canโ€™t out lift geneticsโ€ and assured me that medication would help supplement the healthy lifestyle Iโ€™m building. But I got a bit depressed, and worried about using weights. Luckily my husband jumped in to do a couple workouts with me, and I think Jessica may have a new fan. Iโ€™m just catching up to month two, canโ€™t wait to see us all at the finish line!

    Reply
    • Jessica Smith

      Hi Khymn! I’m so sorry to hear you had such a stressful week off! First off, you are doing such amazing things for your body and your health, and I hope you are giving yourself credit for all of the things you are doing right! Your healthy lifestyle offers so many great benefits, you should be so proud of all of the hard work you are doing. I’m so glad you are consulting with your doctor (please be sure to also clear your workout routine with your doctor so that you don’t have to worry!) and may find you feel even better with medication. And I’m thrilled to hear that your husband jumped in with us (love that!) — I know Blandyna mentioned her husband might also join in, so feel free to have him check in with us too so we can all cheer the entire team on! It’s so nice to have that extra support at home too. Please keep up the amazing work you are doing. Can’t wait to see you for another session soon ๐Ÿ™‚

      Reply
  70. Lucy

    Workout Logs

    For those that like to track their weights for these workouts, I made myself some workout logs for Lift & Shift. I wanted to share these with the community in case others find them useful. I have included PDF files as well as the source Excel files in various formats. The divided forward slash in the cells is so you can write down the weights for both circuits. They are plain without color because I like to print them on colored paper to make it more fun, feel free to download the excel files and add colored shading if you want to jazz them up. Then you can export to pdf as needed.

    https://drive.google.com/drive/folders/12SvAgRfZ-V3Jxkn5K6Cif_BIieKL6uGm?usp=sharing

    For progressive strength training routines, I like to create these templates for each workout so I can write down my weights. Otherwise it’s too hard for me to remember! It also helps me to review the workout before I start and get my weights ready and to mentally review what I will be doing. If a weight was too heavy or too light I put a + or – after to it tell me I need to go up or down next time. For example, 5+ in a cell tells me I used 5 lbs, but to try to go heavier next time, 5- means to go lighter next time.

    Hopefully you are able to access the folder, you may need to have a Google account to open, not quite sure.

    Reply
    • Jessica Smith

      Hi Lucy! Thank you so much for sharing this incredible tracking tool you created here with the group, this is so helpful for those wanting to track their weight ranges, etc.! Team, if you are looking for some options on how to track your progress with your weight (and more), I hope you will check this out. Thank you Lucy!

      Reply
    • Vicki

      I appreciate the work that went into creating these worksheets – Thank you for sharing. ๐Ÿ™‚

      Reply
    • Robin Lindblad

      Wow, Lucy! What a great tool! Thank you so much for sharing it. I have been writing my weights, etc., down on the printed out calendar pages themselves, but this is so well organized that I definitely will be trying them.

      Reply
    • Paula Weber

      This is great, thanks!

      Reply
      • Blandyna

        Hi Lucy,

        I just found your spreadsheets. Thank you so much! I have been writing my weights on the calendar, but sometimes I use 5 different weights in one workout, and my current system doesn’t allow for any specification of weight to movement.

        Reply
    • DHiggs

      Wow Lucy – amazing! Thanks so much for sharing these logs, must have taken you some time to put it all together. So appreciate these!

      Reply
    • Janelle S

      This is everything I’ve been wanting in this workout! THANK YOU for your time and resources to create this!

      Reply
    • Nic

      Thank you so very much for sharing these Lucy! They are so useful, and it’s very kind of you to post them here.

      Reply
    • Tina

      Thanks Lucy for sharing. They are great.

      Reply
    • AMY

      Thank you for sharing Lucy! So thoughtful!!

      Reply
  71. Kim

    Hello and Happy Weekend, Jessica and Team Lift and Shift!!!

    Checking in for Days 3, 4, 5, AND 6 of Week 4… which has really FLOWN by for me… and even though it often felt like there just weren’t enough hours in my days, I have to say that overall the week was FANTASTIC… ESPECIALLY during Happy Hour!!! I hope everyone else had had a FABULOUS week as well!!!

    I think one of the COOLEST things about this week’s sessions was that I noticed there was a WHOLE lotta shiftin’ goin’ on!!! I feel like I was even MORE present during each session, and while I was always focused on the muscle or muscle groups being worked, I was also really mindful of what I was feeling throughout my entire body. During the Paired Supersets session, during the moves where we use a split stance and hold a hip hinge (the upper back and triceps moves), as I moved into my hinge I really FELT my shoulders move down toward my hips, and my back settle into that neutral spine position. It was almost like my back was smiling and exhaling with a big “aaaaaahhhhh…” I’ve never had trouble maintaining a neutral spine, but this was the first time I was really paying attention to my body moving into that position… and that feeling has a special joy all its own!!!

    Another absolutely magic moment, also during those hip hinge positions in the Paired Supersets session, was when I gazed down at the leg that was in front each time, and was able to SEE the definition I am creating there, from the quads all the way down my shins!!! And all I could think was, “Look at what you are BUILDING in yourself, beautiful girl!!! That definition is the physical manifestation of the strength that YOU are creating with each session and each set and each rep and each breath. You. Are. AWESOME!!!” The glittery, sparkly pink flags were positively FLYING during and after that session!!!

    On Day 4 I started out with the 40 Minute Barefoot Cardio Flow session from YouTube. It had been a while since I last did that one, and for such a gentle, flowing session, it is quite a booty-kicker!!! (In the very best possible way!!!) And I had to smile because one of the moves in that session is the Cossack lunge from our Wake Up Mobility Moves session!!! I am definitely nowhere NEAR the floor yet on that one… but I do what I can and high five myself for it!!! And of course the icing on that day’s cake was the Wind Down session, where I noticed how much healing has taken place in my knees and my feet. While doing the stretch for the soles of my feet toward the end, while I was very aware of how good the stretch felt in my feet, I was even MORE aware of the fact that I could kneel up (resting my tush on my heels) to do that stretch and my knees didn’t hurt AT ALL!!! And then when we do the final stretches with our toes, I realized that I can move my toes all around with NO cramping in my feet!!! I thought my knees were a lost cause as of a time ago… and I never thought about targeting my feet in any of my workouts before I found your programs, Jessica… and I know that those changes are playing an important role in the changes taking place in my whole body!!!

    My Big Compound Superset Shift from last night has to do with those little pink monsters… my sliding discs, lol. I’ve been focusing on how I struggle with them, which makes all of the moves that use them feel even MORE challenging to me than those moves already are!!! But last night I decided that instead of focusing on the struggle, I need to focus on what I CAN DO with them, whether that means shortening my range of motion on the single leg goblet sliding squat move, or keeping my hips lower to the ground (or even ON the ground if needed) for the sliding bridge move. And by letting go of that struggle, I felt super-successful with those moves last night!!! And I have decided that those discs and I are eventually going to be BEST FRIENDS!!! It may not happen during this first 90 days, but I’ve made up my mind that it WILL happen!!! Someday, sliding planks… someday it’s gonna be YOU and ME!!! ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

    Finally, today was optional cardio day… and I am NEVER one to say no to some cardio… even intervals, lol!!! I chose Interval Mix from Walk Strong 1… I’ve started thinking of that as the “sister session” to HIIRT. The difference in my intervals was AMAZING compared to the last time I did this session!!! My feet felt like they had springs in them!!! It was not “easy” by ANY stretch… I was definitely breathless by the end of each interval. But feeling EXCITED each round when it was time to “head to the chair” makes all the difference in the world!!! My mindset was, “YES!!! Here we go… and you’ve GOT this!!!” And it is 100% true what you say in this session, that our strength work can help improve our endurance and stamina for our cardio sessions. I am totally feeling how all of the different parts of our training are feeding into each other!!!

    Looking forward to some yoga and stretching fun tomorrow!!! Hoping everyone has a super-sparkly Sunday… see y’all for Week 5!!! ๐Ÿ˜ƒ๐Ÿ˜ƒ๐Ÿ˜ƒ

    Reply
    • Kim

      OMG so my week went by so fast that I forgot what week I was actually on… I meant to say Week 5 at the beginning of my post, and can’t wait to see everyone for Week 6!!! Guess I’m trying to slow time down or something… ๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚

      Reply
      • Jessica Smith

        Love it! Week 6 here we come! Woo hoo! ๐Ÿ™‚

        Reply
    • Jessica Smith

      Hi Kim! I hope you had a wonderful weekend! I am just loving all of this incredible progress you are noting — โ€œLook at what you are BUILDING in yourself, beautiful girl!!! That definition is the physical manifestation of the strength that YOU are creating with each session and each set and each rep and each breath. You. Are. AWESOME!!!โ€ – THIS. IS. AWESOME! What a beautiful way to see the strength you are creating! I can hear the shifts increasing in your check ins too, and want to say CONGRATS on all of the dedication and work (which interestingly is sometimes disguised as ‘letting go’ as you said, YES!) you are putting into the plan. You are truly doing such incredible things for both your body and your spirit. Please keep up the amazing SHIFTING you are doing. Here’s to another LIFTED week ahead! Can’t wait to see you for another session soon ๐Ÿ™‚

      Reply
  72. Lucy

    Now that I got my introduction out of the way, I wanted to followup with a post about a great app I found last year called Vizer. https://www.vizerapp.com/. Your exercise donates meals to those in need. This was posted at my employer in our community volunteer portal and I thought wow, what a great idea. I signed up last year and have already donated over 200 meals. It feels good that by taking care of myself with exercise I can also have a meal donated to someone in need. This is a US based company so I am not sure how it plays with our international group members. But for those in the US, if you are so inclined, please check it out. Just think of all the meals we could donate in a week!

    Reply
    • Jessica Smith

      Hi Lucy! Thanks so much for sharing this with the team – I love this idea so much! What a wonderful way to be able to give back while we’re also taking care of ourselves at the same time. Thank you! Peanut and I will be looking into this to add to our monthly donation roster, and I hope those interested will also check this out as an option if they would like to as well. ๐Ÿ™‚

      Reply
    • DHiggs

      Really cool app Lucy. Thanks for sharing. Just downloaded and synced with my fitbit ๐Ÿ™‚

      Reply
  73. Lucy

    Hi everyone, this is Lucy checking in from sunny San Diego, CAโ€ฆ I have not posted before but have been reading all your great posts since this program started in March! Since I was shy about an initial introduction, I am starting with an intro post.

    Jessica, I was introduced to your workouts in December 2016 when my daughter lent me your first 6-Week Walk Strong DVD set. I went through the entire set and ordered my own copy immediately (I mean, who doesnโ€™t love exercising to Saturday Night Fever!) Since then I have now acquired your entire DVD collection, including a little gem from 2014 (3-DVD Super Set) that I found last year (I just love the Fusion Walk from that one). Thank you for making such great workouts, making exericse so much fun and for being such a thoughtful, encouraging instructor.

    I am 55 and have been an avid home exerciser since my mid 20โ€™s back when VHS was the name of the game and I looked forward to a new Collage Video catalog in the US mail. I started weight training as a FIRM Believer in the 90s and really grew to love weight training, and STEP aerobics, and Kickboxing and whatever the latest cardio program on the market. However, as I got older, creaky knees and too much work made fitting in longer workouts before work so hard and demotivating that I found myself working out less and less. Almost all my old workouts were at least 60 minutes and my pesonality doesnโ€™t let me only do part of itโ€ฆ So when I found your workouts I made a mental shift that 30 minutes is OK!! And I havenโ€™t looked back since. I have been SO CONSISTENT with your workouts, I look forward to them all the time and they are DOABLE and make you feel GREAT. I love the old saying that the โ€œbest workout is the one that you will actually doโ€. For for me your workouts have fit the bill and when I want to devote more time, I love choosing random 15 minute segments from the Walk-On series because they are great as add-ons and I can pick a Boogie Walk or Abs Walk or whatever my mood dicates.

    Lift & Shift came along at a perfect time for me. I have done all your rotations and was starting to change my focus to 3 days a week of weight training the month before you released Lift & Shift, so this was a perfect time to really go back to dedicated weight training. The 30 minute strength sessions from Walk Strong really helped me to return to lower body weight training (which I avoided due to knee issues) in a way that I built back functional strength without hurting my knees. A great big THANK YOU for that because I was a bit worried about tackling this program. All your sneaky core work has been a good foundation for the core challenges in Lift & Shift!

    I admit that I did not write the letter to myself until this week, but wanted to share the first paragraph because while there are many on the forum that are pushing to increase their weights, my challenge is showing restraint. For those working their way up, you all work it! That is great for you! For me, from many prior years of weight training, I get caught up on going heavier and heavier until I end up injuring something. I know this about myself and have to be careful. Self competition can be tough sometimes.

    โ€œWow, I completed the entire 12 week series without hurting myself. I have done an AMAZING job working this Life & Shift program. I learned to push to failure without pushing to injury. I learned that I can work hard without killing myself and sometimes it is OK not to use a 20 lb dumbbell. Heavy means the heaviest you can use with GOOD FORM. Heavy for the sake of EGO is not always the best weight to choose. Way to go girl!โ€

    I will have to say that finally writing myself a letter was a major shift (which apparently took 5 weeks to get over). I did have mental conversations with myself when I started the program, but it was interesting to actually write it down. I have been enjoying the rotation tremendously, use the pause button A LOT to catch my breath, and have really enjoyed the challenge and the community element. Everyone is doing awesome. During month one it was such a relief to read that many of us thought Lower Body Circuit was a killer! And HIIRT is going to be a love/hate kind of thing for me. But I am powering through and loving every minute of it.

    Keep up the great work everyone!

    Reply
    • Jessica Smith

      Hello and WELCOME to the check in pages Lucy! We’re so happy to have you joining us for this journey. It’s so wonderful to get to know you a bit better, thanks so much for moving with us since 2016! I’m thrilled we can continue progressing together and take on a new challenge with you, thanks so much for being here with us! It sounds like you are going so strong with the program so far, CONGRATS to you on all of your hard work and accomplishments! You are doing such amazing things. And thank you so much for sharing your fantastic letter here with us, we can’t wait to congratulate you on all of your incredible work by the end of these 12 weeks! Please keep up the awesome work you are doing taking care of your body and your health (keep using that pause button when you need it!). Can’t wait to see you for another session soon ๐Ÿ™‚

      Reply
  74. Shari Joy

    Day 31 -Total Body Definition: I swear I just did this but I think I may have started it and stopped. Today I didn’t stop. Told myself before I started that I was doing the whole thing. Varied my weights between 5, 8 and 10. Sometimes heavier than your recommendation, sometimes lighter. Listening to my body (and to you!). I’ve noticed that when you say “4 more” I often hear “1 more”. LOL! Guess I need to listen better!

    Reply
    • Jessica Smith

      Hi Shari Joy! Welcome back! Thanks for hanging in there with me for Day 31, great job! Please keep up the fantastic work you are doing listening to your body and going strong! (And not to worry, if my ‘four more’ needs to be ‘one more’ for you at times, go for it! Remember those reps are just ranges – keep making it work for you! ๐Ÿ™‚ Can’t wait to see you for another session soon!

      Reply
  75. Alaina

    Hi from BC Canada! I have been exercising with Jessica for the past year. I love your workouts! and I have told everyone to try them. The Lift and Shift is kicking my butt! I love it though. I have upgraded from 10lbs to 15lbs on some exercises ( rows and squats). But certain exercises I still find hard so I stick to the lighter weights. Today was Paired superset and my legs were shaking by the end!

    Thank you for the talk on balance, push/pull. I am definitely a pusher and on the lighter days like fine toning and the wind down/ wake up I was feeling grumpy… because I wasn’t ‘pushing’ enough… BUT I felt GREAT the next day… and I thought hmmmm okay, this is really important!

    I love the functional exercises, my serratus anterior was sore after the first week, that felt great. Nice to access some stabilizing muscles that I obviously wasn’t strengthening enough. I still find push up REALLY Hard. But I know it will come.

    Reply
    • Jessica Smith

      Hi Alaina!
      Thanks so much for checking in, it’s so wonderful to hear from you! And thank you so much for moving with us this past year — I’m so thrilled that we can continue on this journey together! We’re so happy to have you joining us for this strength challenge. Congrats to you on all of your hard work and accomplishments so far, it sounds like you are already making some fantastic progress, way to go!
      I’m so glad to hear that those lighter days have been making you feel so good (that’s awesome and a great indicator that they are working well for your body, yay!). If you have extra time and energy on those days, please feel free to add some additional movement if you’d like. We just want to keep using those days to help our body recovery and recharge a bit before we push again with weights. Please keep up the amazing work you are doing (and stay patient with those push ups — you are building some great functional strength that should help). Hope you have a wonderful weekend! Can’t wait to see you for another session soon ๐Ÿ™‚

      Reply
  76. Blandyna

    Hi Jessica and team,

    Though I haven’t checked in for almost a week I have stayed on track, successfully and strongly completed Day 33 Total-Body Stability just now.

    Today I went up to 15 lbs for the first time, but I have a question about your thoughts on which is better for the sit-down squats – to sit lower onto the step with a lighter weight or sit higher onto a chair with a heavier weight? I do have some knee issues with arthritis and missing cartilege, but being able to get down into and up from a sitting position is so important, and I think this exercise would be a good basis to help strengthen my legs to be able to get up from the floor without using hands (there’s still room for improvement there). I’d love to know what you suggest on this.

    I have noticed a shift in my attitude and in my intentions since starting last month, and thank you for all the hard work and thought you put into planning and executing this program as it is so incredibly helpful in many ways.

    Reply
    • Jessica Smith

      Hi Blandyna! It’s so great to hear from you, thanks so much for checking in! I’m so happy to hear you have been going strong this week, awesome job!! Congrats to you on all of your hard work and dedication. I am so thrilled you have been noticing those amazing shifts in your intentions and attitude, that’s really wonderful. Please keep up the incredible work you are doing, we’re so happy you are here! And thank you for your fantastic question. I usually recommend progressing to a larger range of motion first (before adding additional weight) so that we can continue to build functional strength first. If you feel ready for it, you may want to try the deeper squat to the step (staying mindful of how it feels for your knees of course and adjusting if needed) with a lighter weight first, and then once you feel strong enough to continue with that greater range of motion, then you may want to try additional weight at that point. I hope this helps a bit. Please keep me posted on how it goes for you if you try that option. ๐Ÿ™‚ Hope you have a wonderful weekend! Can’t wait to see you for our next session together soon.

      Reply
      • Blandyna

        Thanks Jessica. I like your suggestion and will take it on board.

        P.S. My 70-yr old husband has seen me doing your program and has decided he will do the program also!

        Reply
        • Jessica Smith

          Oh I love that, Blandyna! We would love to have your husband join us for the program too! Please tell him ‘welcome!’ for us. We’re so happy to have you both joining in with us. Can’t wait to see you two for another session soon ๐Ÿ™‚

          Reply
          • Blandyna

            I did tell him “welcome” from you, Jessica, but he may not start until May when he cuts back working from 3 x 10-12-hr days a week to 1 day a week and will have more time to fit the program in.

            I’m switching my days around a bit this week, and did the Core Challenge yesterday and the Total-Body Circuit today for Day 37 . My balance was off, and the arthritis in my toes was making knee bends a bit more challenging but I think I was able to get lower to the ground than previously and I did finish, and I did read my letter to myself. I find both standing stretch bands exercises almost impossible to do without a bend in the elbows and do not understand how not to activate the biceps when doing them. Do you any thoughts or suggestions on that? I notice I need to keep remembering to hinge further forward on the 2nd one, but don’t get what to do for the first one as that doesn’t seem to involve too much of a hip hinge.

            Reply
            • Jessica Smith

              Hi Blandyna! That sounds great! We would love to have your husband join in any time he is able to – we welcome him to the team whenever he is ready!
              And I’m glad you are making the schedule work for you this week. And congrats on your progress on this week’s sessions, it sounds like you are doing fantastic (great job reading your letter too, yay!). For those band exercises, it could be that your band is a bit too short and/or strong for those particular moves. Both the chest and upper back exercises can be really tough to perform properly if the band is not the right strength or length, so you may want to try using light dumbbells in place of the band if that works better for you. If you are really having to work very hard to bring your band up on the chest move, your biceps may likely be trying to take over to help you lift. The elbows can be bent and the arms do assist you, we just don’t want to ‘pull’ up with the arms/biceps (rather, focus on closing and raising the arms with more of the chest muscles) during that forward lifting move.. does that make sense? Hope this helps a bit. Please keep up the amazing work you are doing. You are going so strong! Can’t wait to see you for another session soon ๐Ÿ™‚

              Reply
        • Vicki

          That’s great!

          Reply
          • Blandyna

            Thanks Jessica. I think you are right and my bands are too short, as I’m using the lightest resistance I have. I will try with light dumbells instead next time.

            Reply
  77. Paula Weber

    Just finishing up month #1. I know this program is working! I am an avid homebrewer and winemaker. I noticed today that I had NO PROBLEM WHATSOEVER picking up a totally full six-gallon carboy filled with red wine from the floor and putting down on a countertop. None. Not bad for a 64-year-old with a blood cancer. I was able to easily move a few more five-gallon carboys filled with beer. Once the borders open again and I can go to Germany to see my family, I am looking forward to hoisting young grandchildren. My goal for this program was functional fitness and strength, and preservation of bone and muscle mass. I am hitting those targets and my oncologist is my biggest cheerleader. Thank you so much for this program. I will continue to go at my own pace but I’m beyond happy it is paying off.

    Reply
    • Jessica Smith

      Hi Paula! It’s so wonderful to hear from you, thank you so much for checking in! And CONGRATS to you on completing month one, and on all of your hard work and accomplishments, woo hoo! I LOVE that you are already feeling stronger and hitting your targets, that is FANTASTIC! Please keep up all of the incredible work you are doing taking care of your body and your health. I have no doubt your grandchildren will be working to keep up with you and all of your incredible energy once you are able to visit with them again soon. Thank you so much for being here with us. You are doing such amazing things. Please keep up the awesome work! Can’t wait to join you for another session soon ๐Ÿ™‚

      Reply
  78. Tina

    End of week 5 for me and Iโ€™m so happy itโ€™s the weekend.

    Iโ€™m enjoying the program more than I thought I would. Normally a cardio lover, I have had a definite shift with this. As well as the weights, Iโ€™m actually enjoying the mobility workouts. Yesterday for day 32, I did want to do a run but because I had changed my work days around, I didnโ€™t have enough time to do the run in the morning (I have seen a shift in my sleep too) and after work, we decided we needed our dinner straight away. The run was out but later on in the evening I managed a power pick up walk which helped me achieve my 10,000 steps then enjoyed the wind down workout.

    It did feel good to do the fundamentals today. Definitely needed your encouragement Jessica to finish the last two moves. I have made notes on the workouts this week on what I have to work on and it is to definitely work on those lifts on the floor! I have improved a little though.

    Planning a 5k run tomorrow then a leisurely walk with my daughter to the beach. I love my active rest day!

    Have a good weekend๐Ÿ˜€

    Reply
    • Jessica Smith

      Hi Tina! Happy Weekend to you and CONGRATS on completing week 5, way to go!! And that’s amazing news about your shift with the program, thanks so much for taking a chance on this strength challenge! I’m so happy to hear you have been able to find a way to work your runs (and power walking too ๐Ÿ™‚ into your schedule as well, that’s important especially if it’s something you really like to do! Thanks so much for sparkling with us (and hanging in there with me on those last two moves!) for the Fundamentals today. Congrats on your progress on those hip lifts — let’s celebrate all of those wins, both large and small! Great job! Please keep up the incredible work you are doing! You are going so strong. Have a wonderful 5k run tomorrow and enjoy your time walking with your daughter (and the beach!). Hooray for active rest days! Enjoy, rest and recharge — we’ll look forward to joining you for week 6 (halfway point, here we come!) very soon ๐Ÿ™‚

      Reply
  79. Janelle S

    Today I decided to sleep in and not workout in the morning. I don’t know why, my bed was extra comfy this morning. But, I knew that meant I have to do the workout after work (definitely not my preference). Today was the fundamentals set and I’ve been waiting for it to come back around! I remember really enjoying it the first time and had been missing it. You said at the beginning to go heavy on this one and I almost picked up my 15’s because those are heavy for some of the workouts. But I thought to myself: “you never get stronger without a challenge. Use your 20’s. You can always drop down if you need.” So, I picked up my 20’s. It was tough. They were really, really heavy towards the end of the reps and DEFINITELY by the end of round 3. But…I did it!! I didn’t need to drop down! I feel so accomplished! The other win to celebrate is that I actually did the workout after work. I’ve been very consistent in this program–if it doesn’t happen in the morning, I make a point to do it after work. I’m really, really proud of that. I guess you can say I’m getting my money’s worth, ha!

    Reply
    • Jessica Smith

      Hi Janelle! Love this! How awesome that you not only got your workout in after work, but that you were able to do it with heavier weights! WOW! Let’s definitely take a moment to celebrate those two big WINS, WOO HOO! Congrats!! You should be so proud of all of your hard work and dedication, you are doing such amazing things! I’m glad you honored your body and started your day with some extra sleep – it sounds like it helped you power through that challenge later in the day. Great job! Please keep up all of the incredible work you are doing on this journey. Can’t wait to see you for another session soon ๐Ÿ™‚ Happy weekend!

      Reply
  80. Stephanie

    I love this program, but I just need to say that I really wish there were DVD’s. I know that’s probably been said already a million times (lol), but I just wanted to put my thoughts on the matter out there. My internet is spotty and it’s such a bummer to be hyped up and ready to go with my workout and then have to fight with the internet for 10 minutes before starting. I’m a big fan and literally have every dvd with Jessica ( including back to Exercise TV days!), so no hate intended at all. ๐Ÿ™‚

    Reply
    • Jessica Smith

      Hi Stephanie! Thanks so much for joining us for this journey. I’m so sorry to hear you are having issues playing your videos, but we’re here and happy to help! Are you able to download the program with your set up? Once you have everything downloaded you don’t need to worry about your internet going in and out, you can just press play and get moving! I’m going to send you an email to see if we can help you get your videos downloaded and all set up so that you put all of your focus on your workout. ๐Ÿ™‚ Thanks again for being here with us. Can’t wait to see you for another workout soon ๐Ÿ™‚

      Reply
    • Jessica Smith

      Hi Stephanie! I tried to email you, but it keeps bouncing back. Do you have another email address that might be better for us to try to reach you? Hopefully you’ll see this– we would love to be able to help you ๐Ÿ™‚

      Reply
  81. Shauna Garrison

    Hello Jessica! Firstly, I would like to say that I have enjoyed your free workouts for the past 6 years. I love that I can just workout in my house — just you and me and Peanut, of course! But, when you began promoting Lift and Shift I knew that it would be very good for me to finally “bite the bullet” and purchase it. I am 61, in very good shape, but have osteopenia and need to use the weights more efficiently to strengthen my bones and increase my muscle tone and strength. I am just finishing up Month One because we had a week of vacation in Colorado — at least I had some good heart pumping hikes in the snow. I am going to add in 12 pounders in Month Two for Lower Body and Floor work. That may sound wimpy to some, but they are pretty heavy to me. Maybe by Month Three I will purchase/find/borrow a set of 15 pounders — we’ll see. But, I really enjoy you and your lovely attitude and grace, and the way you encourage us through all of your workouts. Thank you!

    Reply
    • Jessica Smith

      Hi Shauna! Thanks so much for checking in, it’s so good to hear from you! Thank you so much for moving with us for all of these years, I am so thrilled we can continue on this journey with you. And thank you so much for taking on this strength challenge on with us. Congrats to you on completing month one, it sounds like you are going strong! I hope you had a wonderful vacation (hiking in the snow is great cross training for this plan for sure!). You are doing such amazing things; congrats on being ready to up level your weights, that’s great! Let’s CELEBRATE that accomplishment! Woo hoo! Please keep up the incredible work you are doing taking care of your body and your health. Can’t wait to join you for another session soon ๐Ÿ™‚

      Reply
      • Alaina

        @ Shauna- I just want to say that 12 lbs is not wimpy at all! I consider myself a pretty fit person ( age 51) and I started with 10 lbs as the heaviest and am progressing to 12-15 lbs. Some exercises like shoulders I can tolerate 5-8lbs. So good for you! I think that is an awesome accomplishment

        Reply
  82. Robin Lindblad

    Hi Jessica and Team, Today was day 31 for me–Week 5, Day 3, Total Body Definition(Paired Superset). The first time I did this workout, I used 10 lbs for my heavy weights and 4 lbs for my light weights. The second time, I used 15 lbs, dropping down to 10 lbs, and 5 lbs. Today, I used 15 lbs for all my heavy lifting and 5 lbs for my light weights. Between being sore from yesterday still and upgrading my weights today, I’ve been pretty sore today, but I’m very pleased to have gotten through the whole workout using my 15 lb. weights. Most of my weights have been “found” objects. My husband works in property management, and almost all the sets I have were left behind by people who moved out of rental properties and would have been thrown out if my hubby hadn’t brought them home to me. I remember when he brought home the 15 lb. weights, I was using a pair of 8 lb weights as my heavies, and struggling to lift those sometimes. At the time, I couldn’t imagine ever being able to use the 15 lb weights. I will say that the last few reps of some of those moves were just barely doable, but I made it through. That eccentric chest fly is no joke! My arms and chest felt a little like a wishbone being pulled apart sometimes. My back is really sore–another indication of work that’s paying off. Thanks, Jessica!

    Reply
    • Jessica Smith

      Hi Robin! Way to work it today, CONGRATS to you on that incredible progress, woo hoo! Let’s celebrate this major milestone right here! How amazing that you can remember that time when those 15 lbs. seemed unimaginable, and now you are finishing all the reps (you are definitely at the right weight if those last few reps are really, really tough ๐Ÿ™‚ with them, WOO HOO! You should be so proud of all of your hard work and dedication, you are doing such awesome things! Thanks so much for sparkling with us today. Can’t wait to see you for another session soon ๐Ÿ™‚

      Reply
  83. Dana

    Just dropping some love and gratitude. Loving this program, feeling good (possibly even better than good) and oh so grateful to you for all you share. Thank you!

    Reply
    • Jessica Smith

      Thank you so very much Dana! I’m so happy to hear you are enjoying the program, but I am even happier to hear that you are feeling so GOOD, YAY! We’re so grateful to YOU for being here with us for this journey. Thank you so much for sparkling with us. Can’t wait to see you for another session soon ๐Ÿ™‚

      Reply
  84. AMY

    Hi Lifters and Jessica, I am celebrating month 2, week 5! I have heavily modified and made it this far. But I am a little disappointed that I won’t be able to make it to the end as I am having my hip replaced in May. I am using the rest of this time to get strong to help with recovery. Also mentally to prepare myself for changes. But Jessica and peanut have gotten me through so much already. I am the biggest fan of hers and exercising sensibly!

    Reply
    • Jessica Smith

      Hi Amy! So happy we can celebrate month 2 week 5 with you, YAY!! CONGRATS to you on all of your hard work and dedication to the program, you are doing such amazing things! I’m so happy to hear you are taking the time to prepare for your surgery in May, that’s a wonderful plan. Please feel free to keep checking in with us and let us know how you are doing – we love hearing from you. Even if you aren’t going to be following along with the plan we’re still all here for you and would love to support you during your recovery journey too. Please keep up the incredible work you are doing taking care of your body and your health. Can’t wait to be able to join you for another session soon ๐Ÿ™‚

      Reply
      • AMY

        Hump day Week 6. This week I am really noticing that I am stronger. Getting closer to touching the floor with the weights and I used heavier weight throughout the Lower Body Circuit today! I will be able to go until week 10, or TRY! Jessica, yesterday I had a pre-surgical class for my hip replacement and the nurse commended me for exercising. Your Lower-Body Circuit and really ALL of your workouts contain the exercises I was shown to become stronger for recovery. Thank you!!! I really haven’t had a chance to read all your info in the windows. But your encouraging comments hit home for me and others as I see in their comments. See you tomorrow for Upper-Body Circuit!

        Reply
        • Jessica Smith

          I LOVE to hear that Amy! YAY! That halfway point seems to be when things start to progress a little quicker sometimes.. it sounds like you are definitely seeing that extra STRENGTH rev up for you this week and that’s fantastic! CONGRATS to you on all of your hard work and dedication. And we’ll be here for you for as long as you are able to stay in the program, and then once you are cleared to start back to your regular workouts again, we’ll be here then for you too! I’m so thrilled to hear that we’ve been able to help you continue to build your strength pre-op.. you are doing such incredible things for your body and your health! We’re hoping you have a very smooth and speedy recovery (I’m sure all of the effort you are putting in now will definitely pay off during your healing process – you are doing great!). Thanks so much for being here with us. Can’t wait to see you for tomorrow’s Upper-Body Circuit soon ๐Ÿ™‚

          Reply
        • AMY

          Hi Jessica, I need some advise. I finished all of week seven(except day 6 cardio) and it was getting easier, when on day 5 I was eating dinner and passed out. My husband took me to Emergency. My heart was in Atrial Flutter, similar to A-Fib and I was admitted for 5 days for tests. I am home, no pacemaker, just meds. Hip replacement postponed for 4 to 5 months. Cardiologist said I could ease back into exercise- 75% Nurse said walking is good. After all I (we) have accomplished I really don’t know what to do. I know you don’t know how I feel nor can you tell me what to do. But any suggestions would be greatly appreciated!! I know I must do something as I am feeling down. I should be on day 4 of week 8. Today I thought Under the Weather routine on YOU Tube & core control in this program? or maybe Bonus routine for Stronger knees on Metabolism Booster DVDs( I really like that one and it helps my hip)? Thank you again and always.

          Reply
          • Jessica Smith

            Hi Amy! Oh my goodness, I am so sorry to hear this! I’m so glad you are home and resting. I can only imagine what a shock this was to have to go through. As far as exercise, please do continue to consult with your doctor closely about what is most appropriate for you. If they suggested walking, that sounds like a great place to start. Are you able to get out in nature where you live right now? To me, there’s no better mood booster (and natural healer) than walking outside whenever possible. Did they give any other specific recommendations in terms of what to avoid (should you wear a heart rate monitor, etc)? Our stretching, walking, core routines, the stronger knees, etc all sound like good options as long as they make your body feel good and stay within your doctor’s expert recommendations. Please do keep us posted on how you are doing and feeling, and feel free to continue checking in with us here even if you need to pause the program for awhile. We’re all still here for you! Sending you our very best well wishes. ๐Ÿ™‚

            Reply
            • AMY

              Yes, I agree about walking in nature! I do feel like walking now. Thank you Jessica and Team Lift & Shift for your encouragement and support! <3

              Reply
              • Jessica Smith

                Yay! I hope you enjoyed a blissful walk <3 Thanks so much for being here with us! Can't wait to see you for our next session together soon ๐Ÿ™‚

                Reply
  85. Elizabeth

    Eccentric skull crushers. My new favorite move.

    Reply
    • Jessica Smith

      Ah, I love it Elizabeth! That’s my fav triceps move now too, I remember it for days ๐Ÿ™‚

      Reply
  86. Emily

    Hello from Canada! I’m on Week 6 of the program and still going strong! The time is flying by and I feel like I’m making progress each time I do a session. I’ve been feeling great since starting, very energetic and healthy. Knowing exactly what workouts to do each week is keeping me motivated (though I sometimes mix up the order to fit my schedule). Some week 5 highlights were:

    My second crack at HIIRTย was much better than the first run through – I actually had fun! I only had to hit the pause button twice, and I still had energy left at the end. Last time when I got to the second set of X Extension Pull Downs I kind of just got stuck laying down for a while before I could regroup and continue, so that is progress…

    I upgraded my weights for Total Body Stamina. It was hard, but I made it through. I want to get another set of heavier weights, but they are crazy expensive around here (I saw $180 for one 25lb weight!!). For now, I got myself a set of 5lb wrist weights so I can add some extra weight while using the dumbbells that I have. I’ve gotten better at the hip lifts, too, though I’m still working towards really good control on this one for the eccentric and concentric focus. Also, when I did Core Challenge this week I was able to make it through twice!

    I love reading everyone’s comments and Jessica’s responses on the Monthly Check In pages. I’ve never participated in something like this before. It’s wonderful! Seeing how everyone else is doing really adds to the journey. Thank you, Jessica, for giving us this platform and for all of your positive, helpful responses!!

    Reply
    • Jessica Smith

      Hello Emily! It’s so wonderful to hear from you, thank you so much for checking in. I’m so thrilled to hear you are still going so strong and making such great progress- CONGRATS to you on all of your hard work and for making it to the halfway point of the program! I loved reading your highlights from Week 5 (I think you are the first to say ‘fun’ and HIIRT in the same sentence, so you win the trophy for that one!!). Amazing! How incredible that you are progressing so well from the last time through, way to go! Congrats on being ready for heavier weights (I’m so sorry to hear they are so expensive over there, yikes! Hopefully that will change soon?) and for moving through TWO rounds of Core Challenge, woo hoo! And I’m so glad you are continuing to pause when needed, please keep doing that to stay challenged but safe. You are going so STRONG! Let’s take a moment to CELEBRATE all of your awesome accomplishments at this halfway check-in point. YES!! Thanks so much for all of your hard work and dedication. We’re so happy you are here. Please keep up all of the great work you are doing. Can’t wait to see you for another session soon ๐Ÿ™‚

      Reply
    • Gena

      Thank you for sharing the tip about the wrist weights, that’s a great idea!

      Reply
  87. Gena

    Hi Jessica, I’m halfway through the second week of month 2 and still enjoying the program a lot. The detailed instructions on form are very helpful. I like the reminders to focus and be present. I agree with some of the other participants who were unsure at first about these longer workouts, but the time goes by quickly when we’re concentrating on our form. I will definitely be repeating this program. Thanks for all the hard work you put into it! Hope everyone is doing well!

    Reply
    • Jessica Smith

      Hi Gena! It’s so great to hear from you, thank you so much for checking in. And CONGRATS to you on reaching the halfway point of the program, woo hoo! You are doing such amazing things. Thank you so much for being here with us, it’s an honor to be able to continue on this journey with you. I’m so happy to hear the longer sessions are working out OK for you, and we would LOVE to join you for another round once we reach the finish line of this first session together, YAY! Here’s to all of your continued STRENGTH and SUCCESS! Can’t wait to see you for another session soon ๐Ÿ™‚

      Reply
  88. Kim

    Hello and Happy Tuesday Night Jessica and Team Lift and Shift!!!

    Checking in for Days 1 and 2 of Month 2!!! I am feeling SO good and SO strong… I am truly loving every minute of this program… in terms of BOTH the “lifting” and the “shifting”!!!

    Yesterday’s HIIRT session was a GIGNORMOUS example of a “shift” for me. I’m talking SO MUCH BIGGER than huge. When I was heading into this session during month one, I was NERVOUS about it. And it was HARD… but I did it!!! I totally expected to feel some twinge of nerves when Happy Hour rolled around last night. I expected that I would want to try and talk myself into switching some sessions around to put this behemoth off for a day or two (or 5, haha!!!). But when it was time to get my lift on, I was super-surprised to find that I wasn’t thinking ANY of that. I didn’t want to put the session off. I wasn’t feeling any sense of nervousness or dread. I was READY for it… and not only that, but I actually felt EXCITED for it. When did I start to get excited about any kind of HIIT session??? (Last night, apparently!!!) It just felt SO AWESOME to be raring to go for a session that I KNEW was going to be tough. And it was definitely tough… but I was able to challenge myself a little more than last time we did this session, whether that meant using an extra riser on my step for some of the moves (that’s you, flamingo step-ups!!!), or upping my weights (hello, TWO sets of tricep kickbacks with 8# dumbbells… from whence hath come these tricep muscles???!!! SO amazing!!!), or smiling through each one of those metabolic finishers and almost feeling like I was bouncing on a trampoline for a couple of them… when did I get so light on my feet??? What could POSSIBLY be cooler than that??? And now I’m looking forward to hitting this session again in a couple of weeks!!! Yaaaaaaaay!!!

    And tonight was that sweet, sweet reward… Fine Toning!!! I just love, love, LOVE this session (I’ll end up saying that about EACH session before we hit the 90-day mark, lol!!!). My glute medius loves all the love it gets with this one, and I’ve started referring to my “monkey toes” whenever I’m focusing on gripping the floor with my feet (and those monkey toes come in HANDY when I’m trying to balance)!!! But the thing that happened tonight that was BEYOND COOL was the way I felt my core like I NEVER have before during the push up series. I’ve mentioned previously how I feel my push-ups improving in general, but this was different. When we finished that set I literally paused, gaped at my core area and said (out loud, lol), “Core!!! WHAT did you just do???” ๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚ Total sparkly-pink-flag-plus-confetti-and-happy-dance party after that one!!!

    Super-excited to get my paired supersets on tomorrow night!!! ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

    Reply
    • Jessica Smith

      Hi Kim! Love that you are feeling so good and strong.. what a cause to celebrate! YAY! These small (but BIG!) shifts you are making during your sessions (like the higher step, heavier weight, lighter on your feet jumps, ‘monkey toes’-love that term :-)- and that CORE ACTIVATION during your push ups -WOO HOO!- etc) are the little (but BIG!) changes that really help us take things to the next level. That’s just another reason we’re doing these sessions together so many times, so that we really have the opportunity to continue to add layer after layer within the moves gradually, as we progress in strength and control, which you are doing so beautifully! You should be so proud of all of your hard work and dedication. I’m so happy to hear that you were even able to shift your mental focus/outlook for the HIIRT routine too.. yay! Here’s a big round of applause for all of those amazing, pink, sparkly-plus-confetti-flags you have planted so far this week. HOORAY! Please keep up the awesome work. Can’t wait to see you for our next session together soon ๐Ÿ™‚

      Reply
  89. Robin Lindblad

    Week 5, Day 1: Fine Toning. This workout is a tongue-twister for the toes, but I really enjoyed it this time through. Oddly enough, I haven’t really had much soreness from this series…until today. My shoulders, hips, and rear-end have been talking to me all day. Those are definitely weak areas for me, and this workout totally targeted them. I feel like I didn’t get everything I could have out of it the first time I went through it because so many of the moves were so out of the ordinary, but I feel like this time through I really got it all.

    Reply
    • Jessica Smith

      Hi Robin! Awesome work today! I’m so glad to hear you are already starting to feel a difference in round two of the session. Many of these movements definitely do take some practice and time to really get in the body, and it sounds like you have made some great progress. Congrats on all of your hard work! You are doing fantastic. Can’t wait to see you for our next session together soon ๐Ÿ™‚

      Reply
  90. Melanie

    Hello all! I woke up Monday feeling like I didn’t have quite the energy I needed for HIIRT. I decided to move my active rest day and did some power yoga and took a walk. I woke today not entirely sure I was ready for it, but I just said let’s do this, I will do the best I can. I did it and felt stronger than I did the first time I did that workout so I know the program is working! I didn’t think I would have the attention span for all of these 40 plus minute workouts that are a part of this program but they truly go by quickly! Now that I got through HIIRT this round, I’m ready to complete the rest of the weeks workouts strong!

    Reply
    • Jessica Smith

      Hi Melanie! I’m so happy to hear that you adjusted the schedule and honored your body on Monday, way to go! And thanks for showing up and sparkling with me today – love that you have already felt some progress since our last time through this routine together, that’s fantastic! Congrats to you on all of your hard work and accomplishments, you are doing such awesome things. Please keep up the fantastic work you are doing taking care of your body and your health. Can’t wait to see you for another session soon. Here’s to month two, woo hoo! ๐Ÿ™‚

      Reply
    • Janelle S

      When I saw that some of these workouts were 50+ minutes, I was like “Why?! How?! I’m going to be so bored after 30 minutes. No way, Jose!” But then I tried it. And I actually don’t notice it’s been that long. Like you, I thought my attention span was not going to make it. But, it’s not so bad! I actually don’t mind the longer ones. I definitely feel more accomplished, that’s for sure!

      Reply
    • Marcia

      Hello everyone!

      Month 2, week 1 = done!!. Still loving the program, the workouts are a challenge but in a really good way, I am proud of myself for sticking with it, feeling stronger (mentally and physically) than I have in a long time.

      A huge thank you to you Jessica and to everyone out there on this journey your post inspire me to keep going

      Reply
      • Jessica Smith

        Hi Marcia! It’s so great to hear from you, thank you so much for checking in! It sounds like you are still going so STRONG, way to go! You should be SO proud of all of your hard work and dedication – thank you so much for sparkling with us. You are doing amazing things! Please keep up the fantastic work you are doing taking care of your body and your health. Can’t wait to see you for another session ๐Ÿ™‚

        Reply
  91. sharon lloyd

    hi jessica loving the programme i am on week 3 not been easy but i am doing it i just wanted to know how do you fix an uneven body my right side is an inch or 2 bigger than my left is there anyway i can fix this thank you from the uk

    Reply
    • Jessica Smith

      Hi Sharon! So great to hear from you, so happy to hear you are still going strong! Way to go! And thanks for your great question. Do you notice a difference in strength between your two sides? Is the 2-inch size difference noticed in your legs or arms? We do a lot of single sided work in this program with the goal of helping you to even out any possible muscular imbalances, so it may be worth checking again at the end of the plan to see if there is a change for you after our 12 weeks together. Please keep up the great work you are doing taking care of your body and your health. Can’t wait to see you for another session soon ๐Ÿ™‚

      Reply
      • sharon lloyd

        hi jessica yes it is in my arm my buttock and my leg my left side is definately weaker than the right hence why my left side is smaller than my right

        Reply
  92. Janelle S

    Today was the paired supersets. I started the squats, then the lunges, then the one legged squats. The whole time I kept thinking “This isn’t very difficult at all, I bet I can use my 20’s and be just fine.” So the second set I used my 20’s for the FIRST TIME!!!!! I did it!!! Those 20’s looked so very daunting so I figured I wasn’t ready. Isn’t amazing how much you can actually do if you just try??!!! My muscles felt so much more fatigued (the point of this program) and I felt like I got more out of it today. And now I know I can do it!

    Reply
    • Jessica Smith

      Hi Janelle! WOW, that’s AWESOME! Way to work it today, woo hoo! LOVE that progress! It sounds like your body was definitely ready for you to upgrade, so glad you tried the challenge and you made it happen! YES! Let’s celebrate that amazing progress today, YAY! Keep up the incredible work you are doing. You are so strong! Can’t wait to see you for another session soon ๐Ÿ™‚

      Reply
      • Stacey

        I started week 5 yesterday (the HIIRT) workout and this time was able to complete all of it! Had to go lighter on some of the weights and not as deep on some of the lunges but I was so proud of myself for getting through it all! Jessica I love this program! It is so well designed and I am definitely seeing results and feeling better each day I do it! I am planning to repeat the whole program after the 12 weeks and keep growing with it. I am adding in daily walks too and find itโ€™s a perfect cardio component to pair with your program. Thank you for such a well thought out, challenging program.

        Reply
        • Jessica Smith

          Hi Stacey! Welcome to week 5! You are going so STRONG, way to work it! I’m so glad you adjusted your weights and those lunges to make the workout a success for you, that’s a huge win and cause for celebration, YAY! CONGRATS to you on all of that progress you are already making, you are doing such amazing things! I’m thrilled to hear you are enjoying the program and that you are feeling better with each round, that’s wonderful! Walking is definitely a great complement to the program, so glad you have the extra energy to add that in as well. And THANK YOU so much for showing up and sparkling with us – we’re so happy to have you here and can’t wait to continue on the rest of this journey with you (and beyond!). Please keep up the awesome work you are doing taking care of your body and your health. We look forward to seeing you for another session soon ๐Ÿ™‚

          Reply
  93. Shari Joy

    I need help with the mental part! I just started month two and I feel like I’m going backwards. Month one was awesome and I saw a lot of change physically. My back felt so much better, my feet (Plantar Fasciitis) improved. However, towards the end of week 4 I caught a flu-like bug and was in bed for two days. After that I just lost my mojo. I can’t bring myself to do more than 30 minutes of any workout. I’ve decided to only do L&S every other day and to put a Peloton Tread workout on alternating days. I’m not sure what happened. Instead of intensifying, I’m going backwards. I’m telling myself I’m honoring my body but at the same time my self-competitive nature is very unhappy as I like to work plans as they are laid out. Any thoughts? It really feels as much mental as it does physical. I just can’t wrap my head around more than 30 minutes. What is that??? Thanks!

    Reply
    • Jessica Smith

      Hi Shari Joy! I have been thinking of you! It’s so good to hear from you, I am so glad you are OK! I’m so sorry to hear you were sick. And please don’t beat yourself up over shortening your sessions! It sounds like your body is instinctively telling you what it needs right now (which I know can be a challenge when our mindset is to want to keep powering through!), so please keep doing what you are doing. Even when we feel ‘all better’, it can still take some time for your body to get back to your full energy level, especially after fighting off an illness. Sometimes when we allow our body the time/space to fully recover and recharge, we come back with a renewed sense of strength and vigor. I hope you’ll give yourself some grace and have faith that your body will let you know when are ready to get back to it at full force. Please keep us posted on how you are feeling, we’re here for you! You are doing great things. Can’t wait to see you another session soon ๐Ÿ™‚

      Reply
      • Shari Joy

        Thanks so much! That gives me hope! I will settle in and do what I can for now. And someday soon when I am back at 100% I will jump back in and give it my all.

        Reply
        • Jessica Smith

          I’m so happy that helped a little Shari Joy.. one last thing I wanted to add is just a little reminder that in this program (just as in life), we’re not always going to be following a linear journey. Some days, weeks (even months!) we go up and down, forward and back, or even stay in place, but it’s all part of the process. You have committed to the climb, which is fantastic, but sometimes when unexpected challenges arise, the hardest part can be knowing when to allow yourself time to recharge before starting back up the summit (I have to say this to myself as well!). Keep staying tuned in to your body’s infinite wisdom, and allow it the time it needs to recover for now. I know you’ll be back at 100% before you know it. <3

          Reply
          • Shari Joy

            Thanks! I will keep that in mind! I did Fine Toning today. It went well.

            Reply
  94. Lucie Lambert

    Check-in for month 2 days 29 – 30 done.
    Today I was able to do 2 weighted roll downs without help proud of me!!.

    One thing I am most grateful for in my life right now is about this program help me a lot to recover health after covid. I am also thankful that I was healthy so not as serious as for others
    2 weeks sick and I lost force, endurance, muscles, etc. I begun slowly with what I can do. Up to now I follow this program as it is every day because it boost my metabolism At the beginning I was able to walk only 1km and now I do about 5 km depending. Last week for OPTIONAL Cardio Day – Endurance I did ride a bike 80 minutes (first time this year)

    A very beautiful month 2 to all

    Reply
    • Jessica Smith

      Hi Lucie! Way to work it for Days 29-30, your month two is off to a strong start. And YES! Let’s celebrate that progress on those roll downs, WOO HOO! You should be proud of all of your hard work – love to see and celebrate that progress, YES! You are doing such an incredible job, especially while recovering. I’m so glad you eased back in and did what you could each day, now look at how far you have come! You are doing such amazing things! Please keep up the incredible work you are doing taking care of your body and your health. Can’t wait to see you for another session soon ๐Ÿ™‚

      Reply
  95. Cathy

    Morning everyone! I cannot believe the first month flew by so quickly. I completed the HIIRT session yesterday afternoon. I knew what to expect, and I was determined to finish it. I love all Jessica’s motivation during this session! It helps get me through it. I talk right back to her saying I Can Do This! The lizard lunges are a killer! I’m glad they are the last intervals! I had to laugh because my daughter mentioned to me before I started yesterday that HIIRT spells hurt. I laughed because I hadn’t even thought of that. I love this program. I am so happy I joined. I am getting stronger and I feel like I need to invest in some larger weights. My largest dumbbells are 10 lbs., but I plan on buying a heavier pair soon. I really love the mental aspect to this program, too. Being grateful for what my body can do and what I have is something I am definitely working on. I’m looking forward to today’s Fine Toning session. It’s a nice break after yesterday. Have a great day all and hope to check in again!

    Reply
    • Jessica Smith

      Good Morning Cathy! It’s so great to hear from you, so happy to hear you are still going so STRONG! Welcome to month two! Congrats to you on all of your hard work and dedication, it’s clearly paying off! Love that you are already ready to increase your weights and that you are feeling stronger – let’s celebrate that fantastic progress! YAY! And thanks for powering through that HIIRT (your daughter is correct, and the abbreviation is very unfortunate, haha!) – LOVE that you were talking through it.. YOU CAN DO THIS, and YOU DID IT!! YES! Please keep up the amazing work you are doing. Can’t wait to join you for some Fine Toning soon ๐Ÿ™‚

      Reply
  96. Susanna

    I started a week earlier so I’m already a week into the second month. However, I might wait for the others and have a recovery week, as I’ve felt a bit tired for the past couple of days, mainly due to work stress and some sleep deprivation (partly because of said work stress). I started the Primary moves workout today but realized after 10 minutes that an easier day or even week might be in order, so I switched to the Standing series of Jessica’s Gentle Yoga plus Pilates. That’s an amazing workout as well and I really loved the challenge for my balance and core!

    All in all, I have enjoyed the Lift and Shift series very much! The structure of the program works very well and some of the longer workouts are actually quite meditative to do. The program has also exposed some weaker areas in my body that I probably need to focus on more in the future. For instance my lower back tends to get a bit tired during the longer deadlift or deep squat series which I suspect is a sign that I should focus on strengthening my core. Perhaps I’ll add an extra Pilates series in the coming weeks every now and then.

    I wish all of you a happy and healthy spring (or autumn for those lifting and shifting in the southern hemisphere! ๐Ÿ™‚ ). And thank you, Jessica, for the extra exercises, as well! I really like the way the program activates our thinking, too!

    Reply
    • Jessica Smith

      Hi Susanna! It’s so great to hear from you, thanks so much for checking in. And welcome to month two, woo hoo! And I’m so very happy to hear that you made that switch today, that’s awesome! I know there are time when we feel like we should just power through, but sometimes it’s really best if we honor our body with rest, or a lighter workout, if that’s what is needed, so great job! Please feel free to add that recovery week in – I think that is a wonderful idea. You may find that you are ready for the next week of workouts with a renewed sense of strength and vigor! The good news is you are ahead a bit, but even if not, there’s never any rush or deadline for this, so please continue to take things at your own pace as we go. You are doing such amazing things! And please feel free to adjust those moves where you feel your lower back as necessary too – you may want to do less reps, take a bit more ‘upright’ rest time in between reps, etc. as needed while you continue to build your strength and endurance within those muscles. Extra core support is always helpful too, so that’s great that you are also focusing on that as well. Thanks so much for being here with us. We’re so happy to have you joining us for this journey. Happy Spring to you too! Can’t wait to see you for another session soon ๐Ÿ™‚

      Reply
      • Susanna

        Many thanks for the tips, Jessica!

        Reply
  97. Cynthia

    Starting into month two and really love that I have a consistent exercise program that is not simply focused around walking, which was a mainstay for me while caring for my mom. Since she pads away in December, I ended up in physical therapy for my lower back and I finished with that right before starting Lift and Shift month one. Many exercises that you do, Jessica, fall right in line with what the physical therapist wanted me to do! I still do a few of his prescribed moves AFTER my Lift and Shift workout and also go on walks with my husband a few times a week. He does not want to walk quickly, but I am fine with that because I already got in MY workout ๐Ÿ˜‰. This program is a real gift to myself to de stress after an intense few years of overseeing my momโ€™s care. ๐Ÿ’•

    Reply
    • Cynthia

      Yikes! Meant to type that my mom passed away…

      Reply
      • AMY

        Thoughts and prayers for you Cynthia! You are doing the best thing you can for your back and stress by exercising with Jessica! I really could have written your paragraph. From mom, back, PT and walking with hubby. You wont’ regret the care you gave your mom. Virtual hugs.

        Reply
        • Jessica Smith

          <3 Hugs Amy!!

          Reply
    • Jessica Smith

      Hi Cynthia! Thanks so much for checking in, it’s so wonderful to hear from you. I’m so very sorry for the loss of your Mom. I can’t imagine how hard that must have been, my deepest condolences. I’m so glad you have been able to take this time to care for you after all that you have been through. And I am so happy to hear that you went to physical therapy and love that you add in the prescribed moves after your workouts too — it’s so great that you know what is best for your back (those extra walks are so good too!). Thank you so much for being here with us. We’re so happy to have you joining us for this journey. Please keep up the incredible work you are doing taking care of your body and your health. Can’t wait to see you for another session soon ๐Ÿ™‚

      Reply
  98. Tina

    Hello
    I like the name of month 2 – intensify and improve. I am looking forward to improving on the moves other the next couple of months. Actually it might take me longer but that is the beauty of the program.

    I wanted to do some exercise this morning but didnโ€™t have time to do the HIIRT so planned to do that after work. I decided to do the wake up mix. Certainly got me going for the day and I did have lots of energy to complete day 29. This is definitely a workout. I do think that I have made an improvement here – Iโ€™m using the step more confidently now but still use a chair for the cardio finishers. I did manage to do more than 30 on the 2nd round on some of the moves. The aim is to be doing more next time round!

    Iโ€™m looking forward to fine toning tomorrow.

    Reply
    • Jessica Smith

      Hi Tina! Welcome to month two, woo hoo! Great job adapting the schedule today, thanks so much for sparkling with me for Day 29. Congrats to you on all of your hard work and awesome progress – let’s definitely celebrate those longer intervals and the use of that step, YAY! Way to go! You are doing such amazing things. Please keep up the fantastic work! We look forward to joining you for Fine Toning tomorrow ๐Ÿ™‚

      Reply
  99. Nic

    Hi everyone!
    It feels like just the other day I was on my first day of Lift and Shift. Itโ€™s going so quickly! I am most definitely stronger – not earth-shatteringly so, but enough so I feel it in my daily life.

    I started month 2 today with HIIRT. There was quite a difference this time. I was feeling the dread, but I did more reps and finally got my coordination right for the diagonal corner lunges. With the curtesy lunges off the step today I noticed I am losing the hip hinge on the row. Thinking back, Iโ€™m sure this was also the case last time but I was too overwhelmed to be listening closely to Jessicaโ€™s instructions. I just canโ€™t seem to tell my muscles to stop standing me straight up. Iโ€™m trying on the floor next time to see if
    that helps.

    Thank you so much Jessica and all commenters for all your tips and interactions here. Itโ€™s really making a difference for me that this is a shared endeavour.

    Reply
    • Jessica Smith

      Hi Nic! Welcome to month two, woo hoo! Love that you are already feeling stronger! Let’s CELEBRATE that progress!
      Thanks for handing in there with me today for the HIIRT routine – I know that one is a tough one. Great job with those additional reps and diagonal lunges today – that’s even more great progress to celebrate, YAY! One thing to consider if you are finding the curtsey lunge/row combo a bit challenging (I know we’re moving fast on that one!), you may want to try just stepping back into a rear lunge to see if that helps. It may be that you are trying to balance and avoid twisting at the top of the move, which is why your body may want to be standing all the way up in order help you keep your footing. That may not be the case, but perhaps it’s worth a try to see if it helps at all. Feel free to also slow down your pace and do less reps if needed (on this or any other move at any time) to see if that helps you maintain the alignment better.
      I’m so happy to hear that you have found the check ins helpful. It’s such a joy for me to be able to interact with you a little more personally, but also to see everyone interacting and getting to know each other a bit more too. It’s so wonderful to have everyone moving through this journey together as a team from across the globe. Thank you so much for being here with us. We’re so happy to have you joining us! Please keep up the awesome work you are doing taking care of your body and your health. Can’t wait to see you for another session soon ๐Ÿ™‚

      Reply
      • Nic

        Thank you Jessica! I have a feeling it might be my balance – I will try going straight back next time and see what happens…

        Reply
  100. Catharine

    I have had to drop the workouts as it was too much for my body while I adjust to my new career at this late stage in life, as a nurse. However, your “mental” exercises are a huge part of my daily life. I am grateful for the ability and honored to become a nurse at this point in my life. I am also grateful for the huge library of Jessica Smith workouts that offers me a variety of opportunities to strengthen and care for my body as it carries me through these early months of my new career. I am looking forward to reaching a point where I feel my body is ready to return to the Lift & Shift program to complete it. I will continue to check in here and encourage everyone who is able to follow through the entire program. Y’all are doing great!!!

    Reply
    • Jessica Smith

      Hi Catharine! It’s so great to hear from you, thanks so much for checking in! While I’m sad to hear you aren’t able to join us for the full program, I’m so glad you are honoring your needs right now and doing what is best for you. CONGRATS to you on embarking on a new career as a nurse! We wish you the very best of luck. Please keep us posted on how everything is going for you — what a wonderful thing you are doing to help so many. Thank you so much for sharing your service! I do hope you’ll keep checking in with us and whenever you feel up for it, join us for a session (the mobility moves can be great stress relievers, and the core workouts are nice and short if you need a quick pick up :-). We’re here for you every step of the way!

      Reply
  101. Laura

    Dear Jessica,

    Last week went well:
    Day 1: Lower’Body Circuit (13 min., pulled inner knee muscle)
    Day 2: Upper-Body Circuit (1st 22 min, 2nd 22 min. with rest in-between) + Neighborhood Walk
    Day 3: Core Challeenge + Last 30 min. of Lower-Body Circuit
    Day 4: Mobility: Wake Up Mix + Neighborhood Walk
    Day 5: Total-Body Circuit (Primary Moves) – 1st 1/2 30 min + 2nd 1/2 24 min
    Day 6: Neighborhood Walk

    Feeling well; Discovered a Pea protein shake I was using daily was making me feel fatigued and was losing strength (Food intolerant to Protein Rice). Stopped using; and have better each day. I struggled a lot last week with the workouts because of the failing strength, but anticipate that I will feel much better and stronger this week.

    Thanks so much for this program and the accountability emails.
    Laura

    Reply
    • Jessica Smith

      Hi Laura! Thanks so much for checking in, it’s so good to hear from you! Awesome job with your workouts last week, you are going so strong! I hope your knee is doing better. You are doing a fantastic job of making the schedule work for you, please keep it up. And I’m so happy to hear you are feeling better since you switched out your shake. It is amazing how much food, hydration, sleep, etc can change our energy levels. Please continue to honor your body and do what feels best for you. You are doing such great things! Can’t wait to see you for another session soon ๐Ÿ™‚

      Reply
  102. Kim

    Hello and Happy Sunday Night Jessica and Team Lift and Shift!!!

    I cannot believe it’s already Month 2 Eve!!! Looking back over our first month with this incredible program, I am so, so, SO proud of the progress I’ve made so far!!! And I have absolutely loved hearing about everyone else’s successes and challenges and progress too… and I want to say THANK YOU to everyone who takes the time to share here!!! I find your stories and posts to be so inspiring and motivating… and it’s just so awesome to be getting to know so many amazingly strong peeps from all over the world!!!

    As I’m preparing myself for the week ahead, I realized that I feel ready to share my letter that I wrote to myself at the start of month 1. So… without further ado…

    *****

    Hello, lovely!!!

    Three months ago you jumped head first into one of the most challenging training experiences you’ve ever tackled, both physically and mentally. And tonight… you completed it!!! You did this SUPER-HUGE and COMPLETELY AMAZING thing!!!

    I am SO TOTALLY proud of you for sticking with it… for pushing yourself while always listening to yourself… for making adjustments when you needed to but NEVER beating yourself up for doing so… and especially, for NEVER giving up!!!

    You have come so far!!! You have built so much more strength… so much more endurance… so much more stamina. You now WELCOME each new challenge that comes your way… because you KNOW you can handle it!!!

    You are SO READY to continue on your wellness journey with an even stronger sense of purpose and focus and gratitude… and an even GREATER love for the sheer joy you find in movement!!!

    You have done something WONDERFUL and AWESOME. You are going to take this renewed sense of vitality and determination not only into your Happy Hours going forward, but also into all other aspects of your life. This is going to help carry you through the rest of your internship!!! You’ve GOT this!!!

    Beautiful girl… there is so much magic inside you. Never let anyone dull that SPARKLE!!!

    *****

    I keep this on my nightstand so I can read it in the morning upon waking, and before bed each night. It has been SO motivating for me!!! This program is leading to so many beautiful and amazing things… and I cannot say enough how grateful I am for it!!! Looking forward to beginning month 2 tomorrow evening… Lizard Lunges, I’m coming for YOU!!!

    Reply
    • Jessica Smith

      Hello and WELCOME to Month TWO Kim, woo hoo! I love that you took a moment to look back at all you have accomplished so far on this journey — look at all of those sparkly, pink flags!! –it’s so important to do that along the way, not just at the end!! You should be so proud of all of your hard work and accomplishments. I know you have been such an inspiration to the rest of the team here and it’s so wonderful to see everyone connecting from across the globe as we all go through this together! Thank you so much for sharing your journey with us and for posting your beautiful letter too! I’m so happy to hear you are finding it motivating (great job reading it twice a day!!) and that you are seeing such positive shifts already, YAY! Please keep up the incredible work you are doing. Can’t wait to see you for another session soon (Lizard Lunges, here we come!) ๐Ÿ™‚

      Reply
  103. Janelle S

    Month 2, Day 1–HIIRT. My first thought when I turned the page was “Dang it!” But then I immediately switched my thoughts to be more positive. I told myself I could do it even though it’s hard. I always get so much out of it when I do it. What really kept me going and saw me through (and this is a tip for anyone reading this, too) is to get excited when she announces the next move. “Open “V” Chest Press?! That one is so good!” “Lizard Lunges?! I love the Lizard Lunges!” “Knee tuck crunch?! Let’s do this!” “Side Step Squats are my favorite!!!” Not joking. I felt a little silly saying all of them aloud to myself, but by the end I was actually smiling and laughing to myself. The 52 minutes seriously flew by! I didn’t make it through every rep. I did take some breaks, but I did a whole lot better this time through than the first time! I’m convinced that small trick did it! I’m seriously loving this workout series–great job, Jessica!

    Reply
    • Jessica Smith

      Hi Janelle! Welcome to month two, woo hoo! And oh my goodness, thank you so much for sharing this tip — I love this so much! CONGRATS to you on making such a shift — isn’t it amazing how much our mental focus/outlook can change our experiences? I completely understand your very honest HIIRT reaction (I often have it too, haha!), but that is so incredible that by making that fun small adjustment of announcing the moves (LOVE IT!!) you were able to have a good time even within all of the hard work! Let’s celebrate not only that shift, but also your PROGRESS (yay!!) from the first time you did this session. YES! Please keep up the incredible work you are doing… you are doing such amazing things! Thank you so much for being here with us and joining us for this journey. Can’t wait to see you for another session soon ๐Ÿ™‚

      Reply
    • Tina

      Hi Janelle
      I am planning to getting very excited when Jessica announces the next move when doing this workout tomorrow. I will let you know how I get on๐Ÿ˜€

      Reply
      • Janelle S

        I hope it works for you! I haven’t tried it with those Bulgarian Split Squat things, but I’m interested to see how I do the next time they come up since those aren’t very popular ๐Ÿ™‚ I’m excited to hear how it goes!!

        Reply
        • Tina

          I think it worked – certainly got me through the workout. Will certainly repeat for day 31. Those Bulgarian Splits will be so easy!! Well we can hope!

          Reply
    • Nic

      I am trying this next time for the Bulgarian Split Squats!

      Reply
    • Lynnea K

      Hi Janelle, I just wanted to say thank you for these wonderful tips! I love your energy, and positivity!!! I am looking forward to trying this…let’s do this!

      Reply
    • Janelle S

      Yay!! I’m so glad it’s working for you all!! It’s so funny how such small changes just really make the moves and workouts not be so bad! Keep up the great work, everyone!

      Reply
  104. Joan

    Iโ€™m just winding up week 5. It was a good week and Iโ€™m feeling more confident that Iโ€™m making progress. Yesterday I did the STAMINA one and felt I could up my weights a little as I worked through to the end with my heaviest 4 kg dumbbells. At 77 yrs I donโ€™t think I should invest in heavier ones even though Iโ€™m tempted. It was the body weight only that there the toughest for me but I gave it my best.

    Reply
    • Jessica Smith

      Hi Joan! Love that you are already in month two, woo hoo! CONGRATS on that progress – you are going so strong! I’m so happy to hear that you are feeling stronger, it’s all thanks to your hard work and dedication. And the choice to invest in heavier weights is most definitely a personal one – you should do what works best for you and your body, what you feel comfortable with, and your anticipated workout needs for the future as well. But if you feel ready for it, please don’t let age be your limiting factor (you already do so, so much more than most in your same age group, it’s incredible!). Please keep up the fantastic work you are doing taking care of your body and your health. You are doing such amazing things! Can’t wait to see you for another session soon ๐Ÿ™‚

      Reply
  105. Janessa

    Hi Jessica and Team ๐Ÿ˜€

    Checking in as I finish up week 6 of the program. I thought that I would be getting bored with the program, but I actually am still LOVING EVERY WORKOUT (even those super long, super challenging ones). I am so sore this week, but in a good way, and I am crediting that to the fact that I have become strong enough to go heavier in my weights. HELLO 20#s for legs and 15#s for upper body!!! WOAH!

    I am looking forward to the rest of this journey. I am loving the changes mentally and physically I am seeing in my body. My whole mindset is changing for the better.

    Reply
    • Jessica Smith

      Hello Janessa! It’s so wonderful to hear from you, thanks so much for checking in! How awesome that you are finishing up week 6 already, you are halfway through, woo hoo! I’m so happy to hear that you are still going so strong and that you are noticing such positive changes already, congrats to you on all of your hard work, dedication and accomplishments (way to work it with those heavy weights, hooray!). Let’s CELEBRATE those milestones!! YAY! Please keep up the incredible work you are doing. Can’t wait to join you for week 7 soon ๐Ÿ™‚

      Reply
    • Kim

      Hi Janessa!!!

      Oh MY-LANTA… way to WORK IT with those heavy weights!!! You are a total rock star!!! 15#s for upper body… that is SO awesome!!! I keep thinking about the day I’ll get there!!! It’s out there… on the horizon somewhere, lol… but the best part is, I know I WILL get there, because I feel my strength increasing with each of these sessions, and especially because of this amazing community and the support we’re giving each other… that goes SUCH a long way, doesn’t it??? And 20#s for your lower body is so incredible too!!! I have 20# dumbbells… and as I reach for my 12# and 15# sets for my sessions, I SWEAR I hear those 20#s saying, “Come on… you KNOW you want to try us!!!” ๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚ But I hit fatigue every time with 15# max for lower body work, so I know I’m not there yet… but I’ll GET there!!! It’s like Jessica says in one of my favorite Cardio sessions: “Drop by drop, a little becomes a lot.” One day at a time, one step at a time, one breath at a time, right??? Congrats on leveling up, and for ALL of the awesome changes you are seeing and feeling!!! And thanks for sharing your super-inspiring progress with us!!! ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

      Reply
  106. Eloda White

    Hi Jessica… I have been exercising with you and peanut for a few years now. I absolutely love your outlook on the effects of exercise on our health and strength rather than on our outside appearance that mindset has helped me tremendously. I also appreciate youโ€™re kind spirit that flows as you train and the reminders to be grateful for current state of health. Iโ€™m in my 60s now and find that strength training and balance is ever so important… I have started month 2 and am already able to use more weight and my balance has improved as well ๐Ÿฅณ … I do have 2 problem areas but Iโ€™m pretty sure they are something i just need to work thru. My upper body has never been strong and my Left wrist Hurts when I bear weight on it … not sure if there is a wrist exercise to strengthen? The other issue is that i have the darndest time when i do shoulder exercises trying to keep my neck out of it ๐Ÿคท๐Ÿฝโ€โ™€๏ธ…. do you have a secret? Thank you for all you do… Im thankful and grateful I found you and peanut to sparkle with ๐Ÿ™‚

    Reply
    • Jessica Smith

      Hello and welcome Eloda! It’s so good to hear from you, thank you so much for checking in! I’m so thrilled we can continue on this journey with you. Congrats to you on all of your hard work and dedication – that is so wonderful that you are already feeling and seeing such progress!

      And thank you for your great questions. I’m sorry to hear you are experiencing pain in your left wrist during the weight bearing moves. You may want to try further modifying the exercises that aren’t working for you by moving push ups to a wall or inclined, sturdy surface (such as a countertop), go to your elbows during planks when possible, etc. to help reduce some of the pressure on your wrists. Do you have any other issues with your left wrist outside of your workout time? It may be worth consulting with a qualified expert who can help you with a personal diagnosis and/or treatment plan. We do include wrist strengthening exercises in Fine Toning in particular, but if you have an underlying injury or condition that needs to be addressed first, it may not be as helpful.

      As for the neck/shoulder tension issue, this is definitely one that can take some practice, so please keep your focus on it, it’s great that you have noticed it and want to correct it. Watching to be sure your head/neck are in alignment helps (keep your chin neutral), bracing your core muscles, etc. may help, as can going lighter with your weight if you feel you are straining too much in the neck during certain moves. I hope this helps a bit!

      Please keep me posted on how you are doing and keep up the amazing work you are doing taking care of your body and your health. Can’t wait to sparkle again with you soon ๐Ÿ™‚

      Reply
  107. Elizabeth

    I love the phrase “be where your feet are.” I find exercise, especially strength training, puts me in a meditative state where I am fully present counting the reps and focusing on my muscles. Every now and then I drift away. Sometimes, when I’m feeling especially sassy and sweaty, I will say “Jessica, my feet are on the floor, are you suggesting I lie on the floor like Peanut!”

    Reply
    • Jessica Smith

      Hi Elizabeth! Haha, I love it!! Too funny. (And yes, Peanut would love you to join her on the floor anytime – she is a big fan of workout ‘osmosis’ training ๐Ÿ™‚ Thanks for being with here with us. You are doing such amazing things. Please keep up the incredible work! Can’t wait to see you for another session soon ๐Ÿ™‚

      Reply
  108. Joan

    Iโ€™m on track with the schedule and completed Month 2 day 31 today. I find that each time I repeat a particular workout it is just that little bit easier. That has to mean something.

    Reply
    • Jessica Smith

      Hi Joan! It’s so good to hear from you, thank you so much for checking in! You are going so strong! It sounds like you are making great progress, thanks so much for all of your hard work and dedication to the plan. We’re so happy to have you here with us. Can’t wait to see you for another session soon ๐Ÿ™‚

      Reply
  109. Julie

    I’m probably one of the oldest participants in this program. It is hard, but I’m feeling stronger each week and I really sleep well. I’m on the second workout of week 4. Looking forward to finishing this week as I think it will be a mile stone.

    My goals are on the horizon but I have my internal pride keeping me going. Hope everyone else is fixed on finishing as much as I am.

    Reply
    • Jessica Smith

      Hi Julie! Thanks so much for checking in, it’s so good to hear from you! Congrats on moving into week four already, way to go! You are going so strong! Love that you are feeling stronger each week and sleeping well. Please keep up the incredible work you are doing taking care of your body and your health. You are doing such great things! Thanks so much for being here with us. Can’t wait to see you for another session soon ๐Ÿ™‚

      Reply

Submit a Comment

Your email address will not be published. Required fields are marked *