The  SHIFT: a head, heart & body breakthrough



Hi Shift Makers! 

Welcome to your Workout Guide, I'm so excited you are here!  Your goal is to do a workout at least 2-3 times a week, intermittent with cardio 4 - 6 times a week. Feel free to add 30 - 45 minutes of cardio on your Workout days as well. Whether you choose the Cardio workout below or perhaps try and get outdoors, walk, run, bike, hike, skip, jump rope, play tag with your kids or cousins, just get the heart rate up and have fun!

I encourage you to connect with other Shift Makers in our Facebook community! Don’t underestimate the power of posting, sharing, inspiring and motivating each other. Remember it's about knowing you are not alone and supporting each other's journey's! Studies have shown that when you have a support group, accountability partners and other like minded people who are set out to achieve goals have a much higher success rate than those who don’t. 

Sometimes it will be challenging to stay on schedule, so feel free to switch up the days. You can do the workouts on consecutive days if you absolutely have to but it is smart to let your muscles rest/heal. But if you need to get that workout in, then I encourage lighter weights for those days to prevent muscle strain. 


DO your BEST: It’s all what works for your schedule, your goals and your lifestyle. If you need further guidance, please contact Amie at

IMPORTANT:  Please remember that you must work up to these workouts! These are designed to shift your body, they are tough, and challenging, be kind to yourself no matter what.  

If that means starting with just one set OR no weights GREAT! We all have to start somewhere and SOMETHING in ALWAYS better than NOTHING! You do what you can and work up to it, as your fitness level rises you'll be adding more reps and more weights.  I encourage you to set an intention and goal with each workout and do your best to reach it! If you need breaks, take em, you need water, drink it, always honor what you need! 

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I encourage you to make goals and set your intention of finishing each workout strong!

Now lets  real, some days are going to be harder than others, that's OK, that's NORMAL. This is a good place to practice compassion and be judgment free of yourself!

 Just make sure you are doing your best to get better each time you workout.




Let's make a pledge right now, say this out loud: 

I (your name) promise to warm up and stretch when I workout, this is a key component on my path to SELF LOVE 


This is SO IMPORTANT, I'll say it again, LISTEN TO YOUR BODY.  Yes, I'm a believer in pushing yourself to your edge in order to get results, but it's incredibly important that you know your body, knowing when to push and when to rest. It's imperative that you know the difference between workout "burn" & muscle fatigue and sharp pain &/or tingling. If you over do it and hurt yourself you'll end up with downtime. I want you to stay in the flow, so take a second, when needed, take it slow. 


Like I mentioned above, these workouts are designed to challenge you, they are Fat burning, strength and endurance building. Do your best to make the greatest effort in every workout. LISTEN TO YOUR BODY- STOP if you are no longer able to use proper technique. Modify and/ or rest when needed so you can finish your workouts. Make sure you are challenging yourself with each workout, if you can’t complete the workout, that's OK- just do as much as you can each time. 


The weight you choose will greatly depend upon where your fitness levels are now. The best way to know you are working with the right size weight is that by the tail end of the exercise it is very challenging to get in the last few reps. It may take some time to get to know what size weights you need for the various exercises. Until you’ve know, if you start with a weight that is too light, you can either go to muscle failure or put it down, and grab a heavier weight. You want to challenge the muscle, so if it feels too easy, chances are, you’re doing it wrong and you will not get the results you want.


Cardio is a great way to reduce stress, release toxins and trim down. As mentioned above 4 - 6 days for 45 minutes is encouraged for results. Make sure you have one day at a 8 to 9 high-intensity cardio - sprints in a park, outdoor stairs, find ways to switch it up. When you are doing your high intensity cardio it should be difficult to carry on a conversation. If weight loss is your goal try adding more high- intensity cardio along with your weight training. Pick one day to enjoy a light walk for 30-50 minutes outside and one to two other days can be a medium-intensity cardio – pushing yourself, but able to carry on a conversation. 


Always consult a healthcare professional before beginning any new diet or training regimen. The content in this course is created  & designed to help individuals within the specified market progress towards their health and fitness goals. It is not specifically tailored to suit any injuries, health issues, or any other problems that could be aggravated by moderate to high intensity physical exercise. If you are an individual with any such health related problems, please see a healthcare professional.

By using the program outlined in this course, you are doing so at your own risk and the author shall not be held accountable for any health related or non- health related issues. The materials and content contained in this course are for general health information only and are not intended to be a substitute for professional medical advice, diagnosis or treatment. Users of this website/ course should not rely exclusively on information provided in this product for their own health needs. All specific medical questions should be presented to your own health care provider.

The SHIFT/ Amie Barsky makes no warranties or representations, express or implied, as to the accuracy or completeness, timeliness or usefulness of any opinions, advice, services, or other information contained, or referenced to, in this document. Amie Barsky does not assume any risk for your use of this course or any info contained in emails, messages, posts, comments etc. Users of this website/product should be aware that the materials and content contained in this website/ product are only updated periodically; such materials or content may not contain the most recent information available.

Thank you and enjoy the program.

TheSHIFT: a Head, Heart & Body Breakthrough

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