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FOR ALL COACH TIPS: Please ensure the statements reflect your honest experiences and opinions.
This guide walks you through Prep Week and the first 4 weeks of Sure Thing. When you reach the second half of the program, use your original content and the fun facts provided at the end for weeks 5–8.
Prep Day 1:
Welcome to our Sure Thing BODgroup! Are you as excited as I am to go all in, together?
Super Trainer Megan Davies has created an amazing program built around strength training, endurance, and functional recovery—and making sure you feel your best every single day.
Over the next few weeks, we’ll take a deep dive into what makes this program so effective (yet so doable!). For now, just know that Megan’s top priority is helping you build strength from the inside out. That means creating confidence—within your workouts and beyond—even if you have no experience lifting weights. You can always follow modifications and use lighter weights if you need to.
To start, I recommend watching the “Meet Megan” video on BOD (under the Start Here tab of the Sure Thing program tile). It’ll give you a feel for her encouraging and empowering vibe—exactly what you need in a trainer and workout buddy.
Be sure to also drop a hello in the comments and share a little bit about yourself with the group so we can start things off by getting to know one another!
Coach Tip
Your BODgroup will feel more involved if they know something about YOU, so don’t be shy! Introduce yourself, mention your motivation behind working out, and tell them why you love training with Megan.
Welcome to the Sure Thing Group!
To access closed captions: click on the “CC” icon in the lower right corner of the video and select “English (United States) CC”
To access closed captions: click on the “CC” icon in the lower right corner of the video and select “English (United States) CC”
Prep Day 1:
Welcome to our XB Sweat + Sculpt group! I’m so excited to start this program with you.
Super Trainer Andrea Rogers has put together an amazing program that combines cardio-dance and sculpting moves for a full-body burn that’s going to help us tone and strengthen the entire body. However, Andrea’s number-one goal is to make sure we’re having an incredible time moving our bodies and being good to ourselves. It’s less about a finish line or an incredible “after” pic. It’s about feeling happy, building confidence, and getting healthy.
During the next few weeks, we’re going to get after all of those things. And if you’re intimidated by the idea of cardio-dance, don’t be! Andrea’s dance moves are super-easy to follow. You don’t have to be a dancer, or even particularly coordinated, to stay in the flow. Plus, she keeps things fun and upbeat. You’re going to love her energy—and her playlists!
Check out the “Meet Andrea” video so you can learn all about her. You’ll find it on BOD under the Start Here tab of the XB Sweat + Sculpt program tile.
Then, drop a hello in the comments and share a little bit about yourself with the group so we can get to know each other and help support one another.
Coach Tip
1. If you haven’t already, walk members through the 5-week timeline, emphasizing the importance of the Prep and Transition Weeks to build healthy habits that stick. Feel free to adopt this language, if it’s helpful:
We’ll spend 5 weeks together, learning how to nurture, strengthen, and nourish our bodies.
This first week is Prep Week, where we adopt a growth mindset, get started on our nutrition and eating plans, and make sure we’ve got everything we need to make the program a success.
And at the end of Andrea’s 3-week program, we’ll have a transition week, where we go over everything we’ve learned and think about how we’ll continue our progress. During transition week, we’ll do Andrea’s bonus Express Workouts, which are 10–15 minutes each. This is a great time to try out other programs and workouts, to see what you might like to do later.
2. During Prep Week, make sure to discuss the role healthy eating plays in maintaining a healthy lifestyle and go over the two eating plans included in their Total-Solution Pack. This is a perfect opportunity to mention how these plans have personally helped you.
- Encourage them to review their Step-By-Step Guide and watch the two nutrition program (accessed through the Start Here tab on Beachbody On Demand) to learn how 2B Mindset and Portion Fix work hand in hand with XB Sweat + Sculpt.
- Suggest that they pick one of the two healthy eating plans mentioned in the video. If they need help picking one that suits their lifestyle, encourage them to answer a few quick questions at FindMyProgramTool.com. Here’s a quick refresher to guide them:
- 2B Mindset (included with Total-Solution Pack purchase) is so much more than weight loss. Created by Ilana Muhlstein, MS, RDN, 2B Mindset is designed to help you enjoy satisfying meals that make reaching your goals a positive experience. It helps you achieve a healthy relationship with food while feeling more confident in your body.
- Portion Fix (included with Total-Solution Pack purchase) was created by Beachbody Super Trainer and nutrition expert Autumn Calabrese. You’ll use color-coded containers to take the guesswork out of knowing what and how much to eat. Nothing’s off-limits—not even wine or dessert.
- Remind them of the food and recipe content on BODi (included in the Total-Solution Pack if they opted in):
- A Total-Solution Pack gives them a 30-day trial to BODi, and includes access to brand-new recipes and meal plans every month, plus live and on-demand workouts with Andrea and other trainers, including XB Sweat + Sculpt Rides with Andrea. Live workouts are a great way to amp up your energy and motivation and get personal feedback in real time.
- If they didn’t buy a Total-Solution Pack, encourage them to try the 14-day BODi free trial.
- Even without a Total-Solution Pack, Andrea is providing a bunch of her favorite 2B Mindset and Portion Fix recipes to try out. Visit the “My Eating Plan” tab in the XB Sweat + Sculpt page on BOD to find the recipes.
Welcome to the XB Sweat + Sculpt Group!
To access closed captions: click on the “CC” icon in the lower right corner of the video and select “English (United States) CC”
To access closed captions: click on the “CC” icon in the lower right corner of the video and select “English (United States) CC”
Prep Day 2:
Let’s talk about your workouts for the next 8 weeks. You’ll be working out 30–45 minutes a day, five days a week, using Megan’s proven TYPE TRAINING method.
This science-based approach alternates between endurance and power-based strength training. Every 4th week is dedicated to both lifting methods, plus added mobility work and functional recovery days to help reset your mind and body.
Endurance workouts use lighter weights and higher reps to help burn calories and push your stamina to the max. Power workouts use slow and controlled heavy lifting to help you build strength and muscle.
The functional recovery that comes every 4th week is key—that’s when you focus on intentional movement and mobility work, allowing you to recalibrate and realign so you have the motivation to keep going and come back even stronger.
The idea here is to take one day at a time and notice the progress that comes with every workout.
For a closer look at the next couple of months, check out the Getting Started with Sure Thing video on BOD in the Getting Started section. Megan walks you through the workouts and calls out what you need to get ready for the program.
Coach Tip
- Remind your group that they will need a set of dumbbells (light, medium, and heavy) and Strength Slides to keep their muscles challenged at an intensity that’s right for them. Having these things ready to go helps ensure they will start the program on time with you.
- For those new to Beachbody, explain how to use Beachbody On Demand (BOD) and access Sure Thing. Encourage people to download the Beachbody On Demand app so they can easily track their progress and stay connected to the group from their phone.
- Point everyone to the Sure Thing digital materials available on BOD in the Program Materials section so they can access the Workout Calendar and Fit Check, Shakeology Wellness Tracker, and Sure Thing eating plans from Portion Fix and 2B Mindset.
- Remind any French or Spanish speakers that the workouts are also dubbed in those languages.
Prep Day 2:
Let’s talk about what to expect with XB Sweat + Sculpt. Andrea’s workouts are 30 minutes a day, five days a week. Each week, we’ll do 3 Sweat workouts and 2 Sculpt workouts.
The Sweat workouts on Mondays, Wednesdays, and Fridays are Andrea’s fun and challenging version of high-intensity interval training. We’ll alternate between low-impact cardio-dance and sculpting intervals to get our heart rate up and burn calories and fat.
With elements of Pilates and barre, the Sculpt workouts on Tuesdays and Thursdays take us through targeted sculpting sequences to build strength and boost total-body definition.
Check out Andrea’s Intro to XB Sweat + Sculpt video on BOD in the Getting Started section, where she walks you through the workouts and everything you need to have fun and feel good during the program.
Coach Tip
1. Equipment! Remind your group that they will need the 2-lb. ankle weights included in their XB Sweat + Sculpt Total-Solution Packs and the Beachbody Resistance Loops, which they can purchase separately. These will help them challenge their muscles and get great results during the sculpting sessions. Andrea recommends the green (medium-resistance) loop, but they can experiment with the lighter and heavier resistance loops, which are included in the Beachbody set.
2. For those new to Beachbody, explain how to use Beachbody On Demand (BOD) and access XB Sweat + Sculpt. Encourage people to download the Beachbody On Demand app to their phone. That way, members can easily track their progress and stay connected to the group should they need a friend, a pep talk—whatever!
3. Point everyone to the XB Sweat + Sculpt digital materials available on BOD in the Program Materials section. There, they’ll find the 3-Week Workout Calendar, Get Started Guide, 2B Mindset and Portion Fix recipe bundles, and Shakeology Wellness Tracker.
4. For customers who speak French or Spanish, the workouts have French and Spanish dubbing.
Prep Day 3:
When it comes to building inner and outer strength, one thing SO many people overlook is their nutrition. A solid eating plan and workout fuel aren’t just essential for results…they’re much-needed nourishment for your mind and body as you go through this transformative journey.
Luckily, you’ve got some options. The Sure Thing eating plans from Portion Fix and 2B Mindset both come included with a Total-Solution Pack purchase. Each has its own unique approach; see what they’re all about by watching the videos under the Start Here tab on the program page.
If you’re still not sure which to pick, go to FINDMYEATINGPLAN.COM to find out which plan is more suited to your lifestyle.
And to perfectly sync with your Sure Thing calendar, Megan recommends the Shake & Hustle Pack featuring Shakeology and Energize. It comes with 20 servings each of our most popular supplements and it’s a convenient way to support your five workouts per week. Shakeology delivers whole-food-based nutrition in a gourmet superfood dessert shake, while Energize provides clean pre-workout energy. Throw in Recover to help speed post-workout recovery, and you’ve got the right formula for your best results.*
US: *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Coach Tip
This is the perfect time to mention how these plans or supplements personally worked for you and contributed to your healthy eating lifestyle. You can also weave in a little about each eating plan as you see fit:
2B Mindset (included with Total-Solution Pack purchase) is so much more than weight loss. Created by Ilana Muhlstein, MS, RDN, 2B Mindset is designed to help you enjoy satisfying meals, achieve a healthy relationship with food, and make reaching your goals a positive experience. This proven plan has helped thousands of Ilana’s clients reach their goals, and it’s how Ilana lost 100 lbs. and kept it off as a mother of three.
Portion Fix (included with Total-Solution Pack purchase), by fitness and nutrition expert Autumn Calabrese, helps you eat the portions that work for the results you want. You’ll enjoy all the delicious foods you love, even wine and chocolate, and NEVER feel deprived. And there’s no counting calories or cutting food groups. This plan can help you reach your goals, whether it’s weight loss or just feeling healthier and stronger.
This is also a chance to remind your group about the food and recipe content on BODi (included in the Total-Solution Pack if they opted in). In case your post gets too long, you can add this in the comments if it makes sense to do so.
- A Total-Solution Pack gives them a 30-day trial to BODi, which includes access to brand-new recipes every month, dozens of meal plans, and live and on-demand workouts with Megan and other trainers. Live workouts are a great way to get personal feedback in real time.
- If they didn’t buy a Total-Solution Pack, encourage them to try the 14-day BODi free trial.
Prep Day 3:
US
If you want to look and feel your best, nutrition is just as important as your workouts. The more nutrients you give your body, the better you’ll feel—and the better results you’ll get. And it doesn’t have to be complicated.
By now, you should have received either your Shakeology Total-Solution Pack, which Andrea recommends for XB Sweat + Sculpt, the Go & Glow Pack, First Thing Pack, or Performance Pack, another good choice for this program.
- For those of you with Shakeology, use the Shakeology Wellness Tracker [links below] to keep track of the benefits you experience. There are a ton of recipes you can try out, from smoothies and bowls to protein bites and cookies. Get the latest recipes here. And for more tips, watch this video on Getting Started with Shakeology.
- If you’ve got Energize, remember to drink it 30 minutes before your workout to get the full effects. It’s going to blow your mind.
I know nutrition can feel super confusing, so drop your questions in the BODgroup feed.
Coach Tip
A big part of the XB Sweat + Sculpt program is taking Beachbody nutrition supplements to help them achieve their long-term goals.
1. Ask them to watch Andrea’s Favorite Nutritionals video, which can be found on the Start Here tab.
2. When talking about health and wellness, sprinkle in specific benefits of taking Shakeology, Beachbody Collagen Boost, and Beachbody Performance Energize. Here’s a quick refresher of each product:
- Shakeology is a superfood nutrition shake that helps provide healthy energy and support healthy digestion and lean muscle.*
- Energize is a pre-workout supplement that helps promote endurance, enhance exercise performance, and sharpen focus. Be sure to drink it 30 minutes before your workout to get a super boost.*
- Beachbody Collagen Boost is formulated with clinically studied bioavailable collagen peptides that are scientifically shown to help stimulate new collagen growth with one small, targeted scoop a day. Just add Beachbody Collagen Boost to your favorite beverage to help reduce the appearance of wrinkles and fine lines and increase skin elasticity.
- BEACHBAR has 9–10 grams of protein in just 150 calories and 4 grams of fiber to fill you up and help you avoid snacking poorly between meals.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
CA
If you want to look and feel your best, nutrition is just as important as your workouts. The more nutrients you give your body, the better you’ll feel—and the better results you’ll get. And it doesn’t have to be complicated.
By now, you should have received either your Shakeology Total-Solution Pack, which Andrea recommends for XB Sweat + Sculpt, the Go & Glow Pack, First Thing Pack, or Performance Pack, another good choice for this program.
- For those of you with Shakeology, use the Shakeology Wellness Tracker [links below] to keep track of the benefits you experience. There are a ton of recipes you can try out, from smoothies and bowls to protein bites and cookies. Get the latest recipes here. And for more tips, watch this video on Getting Started with Shakeology.
- If you’ve got Energize, remember to drink it 30 minutes before your workout to get the full effects. It’s going to blow your mind.
I know nutrition can feel super confusing, so drop your questions in the BODgroup feed.
Coach Tip
A big part of the XB Sweat + Sculpt program is taking Beachbody nutrition supplements to help them achieve their long-term goals.
1. Ask them to watch Andrea’s Favorite Nutritionals video, which can be found on the Start Here tab.
2. When talking about health and wellness, sprinkle in specific benefits of taking Shakeology, Beachbody Collagen Boost, and Beachbody Performance Energize. Here’s a quick refresher of each product:
- Shakeology is a superfood nutrition shake that helps provide healthy energy and support healthy digestion and lean muscle.
- Energize is a pre-workout supplement that helps promote endurance, enhance exercise performance, and sharpen focus. Be sure to drink it 30 minutes before your workout to get a super boost.
- Beachbody Collagen Boost is formulated with clinically studied bioavailable collagen peptides that are scientifically shown to help stimulate new collagen growth with one small, targeted scoop a day. Just add Beachbody Collagen Boost to your favorite beverage to help reduce the appearance of wrinkles and fine lines and increase skin elasticity.
- BEACHBAR has 9–10 grams of protein in just 150 calories and 4 grams of fiber to fill you up and help you avoid snacking poorly between meals.
UK
If you want to look and feel your best, nutrition is just as important as your workouts. The more nutrients you give your body, the better you’ll feel—and the better results you’ll get. And it doesn’t have to be complicated.
By now, you should have received either your Shakeology Total-Solution Pack, which Andrea recommends for XB Sweat + Sculpt, the Go & Glow Pack, First Thing Pack, or Performance Pack, another good choice for this program.
- For those of you with Shakeology, use the Shakeology Wellness Tracker [links below] to keep track of the benefits you experience. There are a ton of recipes you can try out, from smoothies and bowls to protein bites and cookies. Get the latest recipes here. And for more tips, watch this video on Getting Started with Shakeology.
- If you’ve got Energize, remember to drink it 30 minutes before your workout to get the full effects. It’s going to blow your mind.
I know nutrition can feel super confusing, so drop your questions in the BODgroup feed.
Coach Tip
A big part of the XB Sweat + Sculpt program is taking Beachbody nutrition supplements to help them achieve their long-term goals.
1. Ask them to watch Andrea’s Favorite Nutritionals video, which can be found on the Start Here tab.
2. When talking about health and wellness, sprinkle in specific benefits of taking Shakeology, Beachbody Collagen Boost, and Beachbody Performance Energize. Here’s a quick refresher of each product:
- Shakeology is a superfood nutrition shake that helps provide healthy energy and support healthy digestion and lean muscle.**
- Energize is a pre-workout supplement that helps promote endurance, enhance exercise performance, and sharpen focus. Be sure to drink it 30 minutes before your workout to get a super boost. ††
- Beachbody Collagen Boost is formulated with clinically studied bioavailable collagen peptides that are scientifically shown to help stimulate new collagen growth with one small, targeted scoop a day. Just add Beachbody Collagen Boost to your favorite beverage to help reduce the appearance of wrinkles and fine lines and increase skin elasticity.
- BEACHBAR has 9–10 grams of protein in just 150 calories and 4 grams of fiber to fill you up and help you avoid snacking poorly between meals.
**High in protein
††Contains caffeine, which enhances mental alertness during intense muscular activity.)
Prep Day 4:
We’ve talked a bit about what to expect with Sure Thing—now it’s time to get your feet wet by trying a sample workout! Get excited for this fun, power-based lifting session and see what intensity level works for you.
Have your weights ready! Remember you can always start with light weights to make sure you nail down the correct form first.
After you’re done, let us know how it went. Did you love the moves or find one particularly challenging?
Coach Tip
Talk about what resonated with you from the sample workout. Maybe it’s something funny or encouraging that Megan said, a move that felt challenging but satisfying, or simply how you felt at the end.
Prep Day 4:
We’re getting close to starting XB Sweat + Sculpt!
Today I encourage you to watch the Sweat 101 video, which is a cardio-dance tutorial to help you get ready for next week. You’ll see how easy it is to follow along with the moves and just how much fun it is. If you’ve ever taken a classic aerobics class, some of these sequences will feel familiar!
Also, check out the Sample Workout if you haven’t already, so you know what to expect for the rest of this program. Once you’ve done the workout, come back here and share your favorite move!
Post your videos and pics in our BODgroup or even on social with the hashtag #xbsweatsculpt
Coach Tip
Talk about what you really liked in the sample workout. Mention the music, and how the workout made you feel. Talk about things that you’re excited about, and how Andrea made it easy to follow along.
Prep Day 5:
Here’s a thought: Forget about any other time you attempted to get fit and simply go into Sure Thing with a clean slate. And know that this time, you’ve got a team of people behind you cheering you on.
This community, this BODgroup, isn’t here to add pressure or judge your choices. This is our safe space to ask questions, lean on each other, share some wins, and maybe talk about the tough days too. Because when we stay connected and offer support, EVERYBODY wins.
You never know who you’re helping with your positive comments, so comment away!
Coach Tip
Talk about what you do to get in the right headspace before you start a new program. For example:
- Take some time to get your workout space ready. Make sure you have comfortable workout clothes, your weights, and Strength Slides.
- Make sure you ordered your Shake & Hustle Pack so that you’ll have Shakeology and Energize ready to go.
- Energize helps me mentally get into the game. After I take it, I feel like I’m on top of the world and ready to give the day’s workout my all.*
- Shakeology is pretty much my nonnegotiable. I know that I can look forward to a delicious dessert shake on a daily basis and tick a box in my healthy column at the same time. Win-win. Try logging your shakes in the Wellness Tracker* and see how much better you feel because of it.
- Recover is another supplement I like to have handy on workout days. It helps speed up my recovery so I can get back to my next workout that much stronger.*
- Be sure to let customers know how they can purchase supplements if they happen to ask.
US: *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
CA: Wellness Tracker
UK: Wellness Tracker
Prep Day 5:
US
Have you ever tried to get fit, but gave up because you didn’t feel motivated or connected?
Having a community to lean on can be a game-changer when you’re trying something new. This BODgroup is here to provide support and accountability, so feel free to share your good AND bad days. We will lift you up, cheer you on, and celebrate together.
I want this to be a place where you can come to without judgment or fear. Seriously…ask any question, share a win, or drop a meme. Whatever it is, we want to hear it! You never know who you might inspire with your posts.
Did you know that you’ll earn an XB Sweat + Sculpt badge on BOD when you’ve completed this program? It’s a fun way to stay motivated. I love to see how many badges I can earn.
Coach Tip
Talk about what you do before you start a new program. Some thought-starters:
- Take some time to get your workout space ready. Make sure you have comfortable workout clothes, ankle weights, and your green (medium) Resistance Loop.
- Make sure you’ve ordered your Total-Solution Pack so that you’ll have your Shakeology and Energize ready to go.
- Energize helps me feel like I’m on top of the world. It helps me when I get out of bed in the morning to press play. It helps light up my workouts and put me in the zone.*
- Shakeology is my ride-or-die. It’s as important to my daily ritual as brushing my teeth. I recommend using the Wellness Tracker to log it each day so you can see how much better you feel because of it.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
- Tell new customers how to purchase Beachbody supplements and answer any questions they have.
CA
Have you ever tried to get fit, but gave up because you didn’t feel motivated or connected?
Having a community to lean on can be a game-changer when you’re trying something new. This BODgroup is here to provide support and accountability, so feel free to share your good AND bad days. We will lift you up, cheer you on, and celebrate together.
I want this to be a place where you can come to without judgment or fear. Seriously…ask any question, share a win, or drop a meme. Whatever it is, we want to hear it! You never know who you might inspire with your posts.
Did you know that you’ll earn an XB Sweat + Sculpt badge on BOD when you’ve completed this program? It’s a fun way to stay motivated. I love to see how many badges I can earn.
Coach Tip
Talk about what you do before you start a new program. Some thought-starters:
- Take some time to get your workout space ready. Make sure you have comfortable workout clothes, ankle weights, and your green (medium) Resistance Loop.
- Make sure you’ve ordered your Total-Solution Pack so that you’ll have your Shakeology and Energize ready to go.
- Energize helps me feel like I’m on top of the world. It helps me when I get out of bed in the morning to press play. It helps light up my workouts and put me in the zone.
- Shakeology is my ride-or-die. It’s as important to my daily ritual as brushing my teeth. I recommend using the Wellness Tracker to log it each day so you can see how much better you feel because of it.
- Tell new customers how to purchase Beachbody supplements and answer any questions they have.
UK
Have you ever tried to get fit, but gave up because you didn’t feel motivated or connected?
Having a community to lean on can be a game-changer when you’re trying something new. This BODgroup is here to provide support and accountability, so feel free to share your good AND bad days. We will lift you up, cheer you on, and celebrate together.
I want this to be a place where you can come to without judgment or fear. Seriously…ask any question, share a win, or drop a meme. Whatever it is, we want to hear it! You never know who you might inspire with your posts.
Did you know that you’ll earn an XB Sweat + Sculpt badge on BOD when you’ve completed this program? It’s a fun way to stay motivated. I love to see how many badges I can earn.
Coach Tip
Talk about what you do before you start a new program. Some thought-starters:
- Take some time to get your workout space ready. Make sure you have comfortable workout clothes, ankle weights, and your green (medium) Resistance Loop.
- Make sure you’ve ordered your Total-Solution Pack so that you’ll have your Shakeology and Energize ready to go.
- Energize helps me feel like I’m on top of the world. It helps me when I get out of bed in the morning to press play. It helps light up my workouts and put me in the zone.
- Shakeology is my ride-or-die. It’s as important to my daily ritual as brushing my teeth. I recommend using the Wellness Tracker to log it each day so you can see how much better you feel because of it.
- Tell new customers how to purchase Beachbody supplements and answer any questions they have.
Prep Day 6:
What’s your “why”?
Why are you committing to Sure Thing? Do you want to put yourself first for the first time in a long time? Do you want to make functional movement a lifelong habit? Do you want to build your daily physical and mental strength, and find the confidence you know is deep inside you?
My why, my goal in all of this, is to help you become your strongest, most resilient self. The daily discipline that comes with fitness and wellness comes easier for me when I’m focusing on the real “why” behind it all.
Take something like meal prep and daily eating habits, for instance. Without a bigger why, these practices can get reduced to just the physical. There’s nothing wrong with wanting to lose a few pounds or seeking muscle definition. But sometimes when that’s the only focus, we can lose the connection to what makes food so great and healthy habits so worthwhile.
I like to turn to the FIXATE and Mindset Menu cooking channels to not only get recipe ideas for delicious meals but to be reminded that these tasty options ultimately serve a bigger goal. They keep me nourished for daily life and help me continue building toward strength and a healthy lifestyle.
Thoughts? Have you taken a look at FIXATE or the Mindset Menu? How does healthy eating fuel your “why”? I wanna hear it all!
Coach Tip
- When your group members have decided which program to follow, have them watch the “How Portion Fix Works with Sure Thing” or “How 2B Mindset Works with Sure Thing” video on the Start Here tab.
- Consider sharing your personal approach to nutrition and meal prepping. Tell them about all the food content on BODi that can help with meal prep, like brand-new recipes each month and access to dozens of meal plans for both 2B Mindset and Portion Fix. Here’s a little info on the cooking channels:
- Mindset Menu: Ilana walks you through easy-to-make meals and satisfying side dishes, so you can maintain a healthy lifestyle while keeping it fresh and exciting.
- FIXATE: Autumn and her brother, professional chef Bobby Calabrese, help you get creative in the kitchen so you can stay inspired to make healthy, portion-controlled meals.
Prep Day 6:
Can we talk goals?
What are your goals for XB Sweat + Sculpt? Is it weight loss, gaining strength, enhancing lean definition, or the mental shift that comes with putting yourself first? My goal is to support your fitness and wellness goals and help you become your strongest, most confident self.
We all know how important your daily eating habits are for reaching your goals, so if you haven’t already, please pick one of the two healthy eating plans that I talked about on Day 1, 2B Mindset and Portion Fix. Both are included with your Total-Solution Pack. It’ll make your life so much easier by taking the guesswork out of what to eat, how much to eat, and when to eat.
If you’re not sure which eating plan best fits your eating style, answer a few quick questions at FindMyEatingPlan.com
Whichever one you choose, spend time today planning out your meals, grocery shopping, and meal prepping. You’re jumping into a brand-new routine, and I want to set you up for success by having your food ready to go.
Drop a line and let me know which eating plan you’ve chosen.
If you’re looking for some easy recipes to whip up, check out the recipes I mentioned earlier that Andrea has earmarked as her favorite. You can find them on the My Eating Plan tab of the XB Sweat + Sculpt page.
Coach Tip
1. People may want to follow Autumn’s 4-Week Gut Protocol eating program, which can be done with XB Sweat + Sculpt. You can find a link to the program in the Eating Plan tab on BOD.
2. When all of your group members have decided which program to follow, have them watch the “Get Results with 2B Mindset and XBSS,” “Get Results with Portion Fix and XBSS,” or “Get Results with The 4 Week Gut Protocol and XBSS” video (depending on which program they choose). These videos can be found on the Start Here tab.
3. Consider sharing your approach to nutrition and meal prepping, and what a difference it’s made in your life. Tell them about all the food content on BODi that can help with meal prep, like brand-new recipes and meal plans each month for both Portion Fix and 2B Mindset to make healthy eating easier.
Prep Day 7:
It’s almost that time! Tomorrow is our first day of Sure Thing!
Let’s take care of a few last-minute items before the big day. First, I want to put it out there that people track their progress in different ways. I’m partial to FIRST tracking how you’re feeling because that’s MOST important. At the end of the day, I’m all about helping you get healthy and strong.
You can also use the scale—not as a judge, but as a way to benchmark the results of your fitness and eating habits. Same goes with tracking your measurements, which can sometimes be the bigger indicator of physical change. But, again, these aren’t always the right tools for everybody because numbers don’t always tell the whole story. You do what supports your goals, well-being, and priorities.
I want to encourage you to do the fit check before you start Sure Thing. You can find this on the back of the Workout Calendar—it includes a mental and physical check-in you can do now, halfway through, and at the end of the program to see where you’re at and note the progress.
Remember that change happens gradually and may not be noticeable at first. Real strength happens from just showing up—the rest will work itself out.
With that said, let’s go over our checklist to make sure you’re ready to get started:
- If your goal is to lose weight or get toned, take your “before” measurements and pics and log them in your BOD app.
- Do the fit check to get a feel for your mental and physical starting point. You can find this on the back of your Workout Calendar.
- Download the daily Shakeology Wellness Tracker* as a quick and easy way to gauge how your mood and health are improving.
- Make sure you’ve chosen your eating plan and know what your meals are for the week. You can always go to FINDMYEATINGPLAN.COM if you need help deciding.
- Do you have your Shakeology, Energize, and possibly Recover ready to go? Let me know if you still need to get yours.
The scale doesn’t capture the entire journey or always reflect your hard work—especially if you’re gaining muscle. It won’t record strength gains, or whether your clothes fit better. So, tracking your measurements and snapping photos is a good way to keep tabs on your progress.
Get a good night’s rest—I’ll see you all after our first workout tomorrow!
CA: Wellness Tracker*
UK: Wellness Tracker*
Coach Tip
- Encourage the group to record a quick video talking about what’s motivating them to start this program. It’s a great way to put faces to the names and connect with one another. Be the first to share a video to break the ice.
- Ask your team to check in with your BODgroup daily. Be sure they log their workouts and supplements, share their favorite recipes, and let the group know how they’re feeling. Encourage them to use the Shakeology Wellness Tracker daily.
- Remind the group to have their workout clothes, weights, Strength Slides, Shakeology, Energize, water, and Sure Thing calendar ready to go.
Prep Day 7:
Tomorrow is our first day of XB Sweat + Sculpt! Take some time to think about why you’re here, what you hope to get out of the program, and what your short- and long-term goals look like. Write them down, put them on the fridge, and share them with the group.
People track their progress in different ways. We’re partial to FIRST tracking how you’re feeling because that’s MOST important. At the end of the day, we just want to get your body moving and put the fun in fitness.
You can also use the scale—not as a judge, but as a way to benchmark the results of your fitness and eating habits. Same goes with tracking your measurements, which can sometimes be the bigger indicator of physical change. You do what supports your goals, well-being, and priorities.
Remember that change happens gradually and may not be noticeable at first. Just show up, have fun, and the rest will work itself out.
With that, let’s go over our checklist to make sure you’re ready to get started:
1. If your goal is to lose weight or get toned, take your “before” measurements and pics and log them in your BOD app.
2. Download the daily Shakeology Wellness Tracker* as a quick and easy way to gauge how your mood and health are improving.
3. Make sure you’ve chosen your eating plan and know what your meals are for the week.
4. Do you have your Shakeology, Energize, and Collagen ready to go? Let me know if you still need to get yours.
The scale doesn’t always reflect your hard work—especially if you’re gaining strength as you burn fat. It won’t capture inches lost, or whether your clothes fit better. So, tracking your measurements and snapping photos is a good way to keep tabs on your progress.
Plus, there’s another perk to tracking your measurements and taking “before” photos—you can use them to enter the Beachbody Challenge Contest! Submit them to TheBeachbodyChallenge.com by 12/31/22 and you’ll get an XB Sweat + Sculpt shirt (while supplies last) AND the chance to win a huge cash prize! The website has all the details, so check it out for the full rules and terms: https://www.beachbodychallenge.com/fbcontests/rules/BeachbodyChallenge2022
Get a solid night’s rest—I’ll see you all after the first workout tomorrow!
Coach Tip
1. Encourage the group to take a quick video talking about what’s motivating them to start this program. It’s a great way to put faces to the names and connect with one another. Be the first to share a video to break the ice.
2. Ask your team to check in with your BODgroup daily. Be sure they log their workouts and supplements, share their favorite recipes, and let the group know how they’re feeling. Encourage them to use the Shakeology Wellness Tracker daily.
3. Remind the group to have their workout clothes, ankle weights, Resistance Loops, water, Energize, and XB Sweat + Sculpt calendar ready to go.
*US: Shakeology Wellness Tracker
*CA: Shakeology Wellness Tracker
*UK: Shakeology Wellness Tracker
Workout Day 1: Endurance Strength
I love the feeling of a new beginning! Who’s ready to kick off our Sure Thing journey?
Let’s all keep something in mind from this moment on: Don’t worry about the end result. Just think about making TODAY great.
So let’s jump in with our first Endurance Strength workout. This is all about the high reps, so make sure you pick an appropriate weight knowing we’ll be doing 16 reps. We’re going to be fatiguing one muscle group at a time, so you’ll likely be feeling a little sore afterward, especially if this is your first workout in a while.
One thing that can help improve muscle recovery is taking Recover after your workout to help reduce soreness. I notice that I can bounce back faster and show up better for the next workout when I drink it.*
So what did you think about today’s workout? Let’s see those #sweatyselfies.
US: *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Coach Tip
Post your own post-workout selfie to get the buzz and encouragement going.
Workout Day 1 – Sweat: Total Body
Welcome to your first official day of XB Sweat + Sculpt! We’re jumping right in with our first Total Body Sweat workout. I’m so excited for everyone to experience Andrea’s infectious energy and motivation. Did you drink your Energize yet?
Each Sweat workout alternates between cardio-dance and sculpting intervals. The cardio moves are high-energy and playful—and about 6 minutes long. So, you’ll have time to catch your breath during the sculpting sequences. But you’ll definitely feel the burn! Make sure you have your ankle weights, water, and towel nearby—and get ready to sweat!
Once you’ve finished, log your workout in the BODgroup and let us know how you liked it! Let’s lift each other up and congratulate each other on completing Day 1. What were your favorite moves? What did you struggle with? How did you feel about the ankle weights?
Coach Tip
Remind everyone just how important it is to fuel your body properly before, after, and between your workouts. You need plenty of protein and nutrients to keep your energy up and help support your muscles. Make sure you’re drinking your Shakeology every day to help your body perform its best.
Try sharing this Shakeology recipe: Strawberry Thunder Shakeology. https://www.beachbodyondemand.com/blog/strawberry-thunder-shakeology-recipe
Encourage them to make it with any flavor or sub out ingredients for what they have on hand.
Workout Day 2: Cardio Conditioning
How are you feeling after Day 1? No matter what, I want you to remember why you’re here—to approach today with a mindset of success and keep it positive!
I know getting used to this new routine can make the first week a little challenging, especially as we rev up for some cardio conditioning. My advice? Try Energize to help you ramp up for your workout and see how you feel throughout today’s interval-style training.*
After your workout, let me know if you were able to pick up the pace after taking Energize.
US: *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Coach Tip
Share your own experience with Energize and how it helped you get through today’s tough workout. For example: Just knowing I had Energize on the counter helped me get into the right frame of mind before heading into my workout. Personally, I’m not a cardio queen but about 10 minutes in, I felt it kick in! I was focused and going beyond the energy I thought I had for today.*
US: *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Workout Day 2- Sculpt – Lower Body Chisel + Core
How are you feeling after Day 1? I have to say, I am a little sore from yesterday, but I’m ready to tackle my lower body and core! I love getting after my abs and glutes.
This first week might feel a little tricky, as you learn how to move and challenge your muscles in new ways—but keep going! Those cardio-dance moves will click in no time. You’ve got this!
As you go into Day 2, remember why you’re here. Did you post your goals on the fridge? Keep them where you can see them as a daily reminder and lean on your BODgroup for support.
In today’s Sculpt workout, we’ll be using the green Beachbody Resistance Loop to really target those core and lower-body muscles.
OK, let’s do this!
Coach Tip
1. Stretching is a great way to help with muscle soreness. Recommend Andrea’s bonus Sculpt: Stretch Express workout or any of the yoga and flexibility classes that are available on BODi, which can help boost mobility and enhance recovery. Encourage the group to try one and let everyone know how they like it in the comments!
2. It’s a great time to mention some of the other benefits of having a BODi subscription, like the new, delicious Portion Fix and 2B Mindset recipes and meal plans every month.
Workout Day 3 – Sweat: Upper Body
US
In today’s Sweat session, we’re giving the upper body some extra love. And by love, I mean BURN. But don’t worry—these 30 minutes are going to fly as we sculpt it strong and get dancing!
Make sure you have your ankle weights ready. Even if they felt too challenging last time, start out with them each time, and do any many reps as you can with them. It’s a good way to measure your progress. And if you need to take them off, don’t worry! You’ll still get a great workout without them. Just follow Mindy’s modifications, and as you build strength throughout the program, add those weights back in.
Share what you enjoyed most about today’s workout. I love the pace of it. Just as I’m pouring sweat and out of breath, Andrea will switch it up to sculpting. Then, when I’m feeling my muscles burning and shaking, I’m back to cardio. It’s the perfect flow!
Coach Tip
1. On every Sweat day, reinforce the benefits of Beachbody Performance Energize so that it becomes a part of their routine. You might say something like, “When I need to perk-up before my workout, I drink my Energize. It makes a HUGE difference in how I feel, especially when I work out early in the morning. It’s so great for helping to boost your endurance and push those limits.* What’s your secret weapon for staying at the top of your game?”
2. Drop a sweaty selfie in the feed and ask everyone to do the same. Be proud of that sweat streaming down your face—you earned it!
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
CA
In today’s Sweat session, we’re giving the upper body some extra love. And by love, I mean BURN. But don’t worry—these 30 minutes are going to fly as we sculpt it strong and get dancing!
Make sure you have your ankle weights ready. Even if they felt too challenging last time, start out with them each time, and do any many reps as you can with them. It’s a good way to measure your progress. And if you need to take them off, don’t worry! You’ll still get a great workout without them. Just follow Mindy’s modifications, and as you build strength throughout the program, add those weights back in.
Share what you enjoyed most about today’s workout. I love the pace of it. Just as I’m pouring sweat and out of breath, Andrea will switch it up to sculpting. Then, when I’m feeling my muscles burning and shaking, I’m back to cardio. It’s the perfect flow!
Coach Tip
1. On every Sweat day, reinforce the benefits of Beachbody Performance Energize so that it becomes a part of their routine. You might say something like, “When I need to perk-up before my workout, I drink my Energize. It makes a HUGE difference in how I feel, especially when I work out early in the morning. It’s so great for helping to boost your endurance and push those limits. What’s your secret weapon for staying at the top of your game?”
2. Drop a sweaty selfie in the feed and ask everyone to do the same. Be proud of that sweat streaming down your face—you earned it!
UK
In today’s Sweat session, we’re giving the upper body some extra love. And by love, I mean BURN. But don’t worry—these 30 minutes are going to fly as we sculpt it strong and get dancing!
Make sure you have your ankle weights ready. Even if they felt too challenging last time, start out with them each time, and do any many reps as you can with them. It’s a good way to measure your progress. And if you need to take them off, don’t worry! You’ll still get a great workout without them. Just follow Mindy’s modifications, and as you build strength throughout the program, add those weights back in.
Share what you enjoyed most about today’s workout. I love the pace of it. Just as I’m pouring sweat and out of breath, Andrea will switch it up to sculpting. Then, when I’m feeling my muscles burning and shaking, I’m back to cardio. It’s the perfect flow!
Coach Tip
1. On every Sweat day, reinforce the benefits of Beachbody Performance Energize so that it becomes a part of their routine. You might say something like, “When I need to perk-up before my workout, I drink my Energize. It makes a HUGE difference in how I feel, especially when I work out early in the morning. It’s so great for helping to boost your endurance and push those limits. †† What’s your secret weapon for staying at the top of your game?”
2. Drop a sweaty selfie in the feed and ask everyone to do the same. Be proud of that sweat streaming down your face—you earned it!
††Contains caffeine, which enhances mental alertness during intense muscular activity.
Workout Day 3: EMOM Strength
Who’s ready to get their blood pumping?
Today’s workout blends endurance-style lifting with two EMOM (Every Minute on the Minute) blocks to get your heart rate up, all while building muscle and burning fat. If you finish your reps before the minute is over, you get to use the leftover time to rest. Who doesn’t love that?
Coach Tip
Mention the benefits of having a BODi subscription, where there are more workouts with Megan available. You can recommend the yoga and flexibility classes, which can help boost mobility and enhance recovery after their Sure Thing workouts. You can also talk about the library of meal plans available for both 2B Mindset and Portion Fix on their BODi program pages, plus 1,000+ healthy recipes on their cooking channels, Mindset Menu and FIXATE.
Workout Day 4 – Sculpt: Total Body Chisel + Core
Last Sculpt of the week! This workout focuses on strengthening your whole body one area at a time. Andrea takes us through dance-inspired sculpting moves that give me a whole new appreciation for my body and what it’s capable of.
Take it one rep at a time and do what works for you—this is your workout, and I want you to love every second of it. You’ve got this!
As we head into the weekend, start thinking about meal prepping for next week. How did you like the recipes you chose? If you want some new meal inspiration, I have some great recipes for you to try. Find them on the BOD My Eating Plan tab:
https://www.beachbodyondemand.com/programs/xb-sweat-and-sculpt/nutrition
The Southwest Chicken Lettuce Wraps for those following 2B Mindset make a quick lunch that’s spicy, refreshing, and filling. It’s a great way to use up leftover chicken breast.
For those of you following Portion Fix, try out this yummy Open-Faced Tuna Melt. It packs a ton of flavor And who doesn’t love bread and melted cheese?
Coach Tip
1. Check in with your group on how their healthy eating plans are going. Hopefully, they have been nourishing their bodies and getting into the groove with 2B Mindset or Portion Fix. Remind them that when you’re working out hard, your body needs all the nutrients it can get to keep up. It’s really true that you can’t out-exercise a bad diet.
2. Take the time to recognize some group members and the hard work they’re putting in. The workouts may feel difficult, but they’re showing up and getting off to a great start!
Workout Day 4: Bodyweight Burnout
You’ll be surprised what a good workout you can get using just your body weight and Strength Slides!
Today’s exercises are designed to keep your heart rate elevated for a longer period of time post-workout to increase the total number of calories burned.
As your body starts getting more conditioned with every workout completed, you might find yourself hungrier than usual. That’s more than OK—your muscles are probably begging for sustenance and healthy eating is a great way to keep your energy up.
Just make sure you’re tapping into your Sure Thing digital eating plans from 2B Mindset or Portion Fix, so you know you’re giving your body what it needs to make the most of your workouts. You can find some great recipe inspiration under the Eating Plans tab: https://www.beachbodyondemand.com/programs/sure-thing/eating-plans
And you can always turn to Shakeology when you’re looking for a healthy snack between meals. I’ve been taking a different approach to this glass of superfood goodness lately. I’ve been playing with recipes that make it more like a dessert, so I can look forward to a sweet treat (with a healthy spin) anytime I want. Here’s a personal fave for all you cookie fiends out there. https://www.beachbodyondemand.com/blog/butter-cookie-shakeology
Coach Tip
Recognize some group members and the hard work they’re putting in, especially if you notice an extra positive attitude. The first week can be tough but showing up is half the battle!
Workout Day 5 – Sweat: Lower Body
You made it through your final workout of the week! High fives all around! And a big shoutout to everyone who made it through those lower-body burns with their ankle weights.
How do you feel? Motivated? Empowered? Stronger? Share with the group how your first week is shaping up.
What has been your favorite part of this program so far? I love working out with Andrea! She feels like that super fit best friend who always pushes you to be your best self. Her positivity sets the tone for my day.
I can’t wait for the next two weeks with her!
Coach Tip
Get your group pumped up for their Friday workout with Energize! Before you press play on your last workout of the week, let’s say, “Cheers!” with a glass (or shaker) of Energize! Here’s to finishing this week stronger than ever. Let’s get ready to do this.
Workout Day 5: Endurance Strength
Woo! You made it through your final workout of the first week. Virtual high-fives all around!
Are you feeling stronger already? Or maybe just a little sore? You’re likely feeling all types of ways but I’m here to tell you the name of the game is progress, not perfection. Wherever you’re at right now is exactly where you should be.
Share with the group how your first week is shaping up.
Coach Tip
End the week by calling out Recover—your group will thank you after all their hard work this week! Remind them that it helps promote muscle protein synthesis and support rebuilding.* And maybe share how often you drink it and how you prepare it (a banana to sweeten it up?).
US: *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Workout Day 6 – Rest Day
I think we’ve earned this rest day. How about you?
Make sure you take time for self-care this weekend, nourishing your body and mind, so you can feel refreshed and rejuvenated for the upcoming week. Rest is so important for muscle recovery, so make sure you take that needed downtime.
What are your favorite ways to take care of yourself and unwind? Drop your self-care rituals in the comments.
And if you DO feel like you want to work up a sweat this weekend, check out Andrea’s XB Sweat + Sculpt Ride: Upper Body on BOD under Featured content on the homepage. It’s a fun and active way to celebrate your Saturday.
Coach Tip
1. Tell your group members how you like to practice self-care. You might mention how much you like putting Beachbody Collagen Boost in your Shakeology to treat your skin, while Andrea always adds it to her morning matcha.
Feel free to use this approved claim in your post:
Beachbody Collagen Boost is formulated with clinically studied bioavailable collagen peptides that are scientifically shown to help stimulate new collagen growth with one small, targeted scoop a day. Just add Beachbody Collagen Boost to your favorite beverage to help reduce the appearance of wrinkles and increase skin elasticity. It’s completely flavorless so you’ll never notice it’s there.
2. Mentioning the bike rides and 14-day free trial is a great way to start introducing customers to the Beachbody Bike and BODi. If people have the bike, maybe ask them to drop a bike emoji in the comments if they tried the ride.
Workout Day 6: Rest Day
Ahhh…our first (much-deserved) rest day.
Sometimes when we’re off to a strong start, we’re tempted to keep moving but trust me on this—your body needs this day to recover and refresh.
Assuming I don’t have a jam-packed day (anyone else have kids?), there are a couple of rest day rituals I like to practice. I’ll do some sort of skincare treatment like a sheet mask and listen to a podcast episode or read a chapter of a book. Something that feels more like a pause than just scrolling the feeds on my phone.
How do you nourish so you can feel rejuvenated for the upcoming week? Even when we’re not doing a workout program, these self-care habits can be so important for our well-being.
Drop some of your favorite ways to unwind in the comments.
Coach Tip
Keep in mind that not everyone has the luxury of taking time out to unwind and even committing to a fitness program can seem like a privilege to some. Be mindful and honest in your posts—if you have trouble balancing these things in your daily life, your group will appreciate seeing this relatable side of you.
Workout Day 7 – Rest Day
US
Happy Sunday, everyone! It’s another rest day today. Are any of you meal-prepping?
Today is a good time to remind yourself to recenter and listen to your body so you can stay consistent with XB Sweat + Sculpt. Set your intentions for this week with one of the yoga or meditation classes on BODi, which is included with your Total-Solution Pack.
Meditation is a great addition to any self-care practice. It can help melt away stress, lower anxiety, improve sleep, and boost your self-esteem. Many yoga programs also incorporate mindfulness into their practice—and you’ll get a healthy dose of rest-day stretching and relaxation along with it. There are lots of options to choose from on BODi, so let me know if you need any recs.
Make sure you are eating right, drinking enough water, and getting enough sleep, since these can all affect how you show up each day and what results you’ll have at the end. Let’s have a great Week 2!
Coach Tip
Rest days still call for solid nutrition. Remember to emphasize the importance of drinking Shakeology every day—even on days you’re not working out. Your body still needs those powerful nutrients to help sustain you! The best way to track your progress? You guessed it. The Shakeology Wellness Tracker
You can even share your own favorite Shakeology recipe.
Use this cheat sheet for approved claims:
Shakeology is a superfood nutrition shake that helps*
- provide healthy energy
- support healthy digestion
- support lean muscle
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
CA
Happy Sunday, everyone! It’s another rest day today. Are any of you meal-prepping?
Today is a good time to remind yourself to recenter and listen to your body so you can stay consistent with XB Sweat + Sculpt. Set your intentions for this week with one of the yoga or meditation classes on BODi, which is included with your Total-Solution Pack.
Meditation is a great addition to any self-care practice. It can help melt away stress, lower anxiety, improve sleep, and boost your self-esteem. Many yoga programs also incorporate mindfulness into their practice—and you’ll get a healthy dose of rest-day stretching and relaxation along with it. There are lots of options to choose from on BODi, so let me know if you need any recs.
Make sure you are eating right, drinking enough water, and getting enough sleep, since these can all affect how you show up each day and what results you’ll have at the end. Let’s have a great Week 2!
Coach Tip
Rest days still call for solid nutrition. Remember to emphasize the importance of drinking Shakeology every day—even on days you’re not working out. Your body still needs those powerful nutrients to help sustain you! The best way to track your progress? You guessed it. The Shakeology Wellness Tracker.
You can even share your own favorite Shakeology recipe.
Use this cheat sheet for approved claims:
Shakeology is a superfood nutrition shake that helps
- provide healthy energy
- support healthy digestion
- support lean muscle
UK
Happy Sunday, everyone! It’s another rest day today. Are any of you meal-prepping?
Today is a good time to remind yourself to recenter and listen to your body so you can stay consistent with XB Sweat + Sculpt. Set your intentions for this week with one of the yoga or meditation classes on BODi, which is included with your Total-Solution Pack.
Meditation is a great addition to any self-care practice. It can help melt away stress, lower anxiety, improve sleep, and boost your self-esteem. Many yoga programs also incorporate mindfulness into their practice—and you’ll get a healthy dose of rest-day stretching and relaxation along with it. There are lots of options to choose from on BODi, so let me know if you need any recs.
Make sure you are eating right, drinking enough water, and getting enough sleep, since these can all affect how you show up each day and what results you’ll have at the end. Let’s have a great Week 2!
Coach Tip
Rest days still call for solid nutrition. Remember to emphasize the importance of drinking Shakeology every day—even on days you’re not working out. Your body still needs those powerful nutrients to help sustain you! The best way to track your progress? You guessed it. The Shakeology Wellness Tracker.
You can even share your own favorite Shakeology recipe.
Use this cheat sheet for approved claims:
Shakeology is a superfood nutrition shake that helps†
- provide healthy energy
- support healthy digestion
- support lean muscle
†Magnesium contributes to normal energy-yielding metabolism.
Workout Day 7: Rest Day
Rest day number 2, here we go.
I want to remind you to listen to your body as you continue to recover from the week. If you’re feeling a little tight or tense, here are some healthy options to relieve some of that stress.
Meditation is a great addition to any self-care practice. It can help melt away stress, lower anxiety, improve sleep, and boost your self-esteem. Many yoga programs also incorporate mindfulness—and you’ll get a healthy dose of rest day stretching and relaxation along with it. There are lots of options to choose from on BODi, so let me know if you need any recs.
Make sure you’re eating right, drinking enough water, and getting enough sleep, since these can all affect how you show up each day. What do you do to show yourself some love?
Coach Tip
Rest days still call for solid nutrition. Remember to emphasize the importance of drinking Shakeology every day. Your body needs those powerful nutrients to help sustain you! The best way to track your progress? You guessed it. The Shakeology Wellness Tracker.
CA: Wellness Tracker*
UK: Wellness Tracker*
Workout Day 8 – Sweat: Upper Body
We’re pulling up on Week 2! How are you feeling? By now, I hope the cardio-dance moves are starting to click. Andrea designed this program without any complex choreography so you could focus on having fun. If you’re struggling, don’t worry about nailing the moves perfectly. Just make it your own, keep moving and give it your all!
I love having our BODgroup to lean on. I’ve always been a big believer in “friends who sweat together, succeed together.” And there are even scientific studies that show the importance of having accountability partners. This one found that people who participate in virtual support communities (like ours!) are more likely to achieve success with their goals.
https://www.sciencedirect.com/science/article/abs/pii/S1094996817300361?via%3Dihub
So, big ups to you being here. And thank you for inspiring me and motivating me to keep giving my best every single day. If you want, give a shoutout to someone in this group who has helped keep you positive and upbeat.
Workout Day 8: Upper Body Power
I hope you had a great rest period and are ready to start this week strong because we are transitioning into a new method of lifting for week 2! Today’s session is all about power-based lifting that targets your upper body.
But before we get started, I want to check in with you all. How are you feeling as we gear up for another week? Have you connected with anyone in our BODgroup yet?
It may not seem like it at first, but these connections can help us stay on-track and remain accountable, especially early on in our Sure Thing journey. And your own pictures, comments, or tips can help someone else find the motivation they need.
Let’s lean on each other as we continue to sweat and lift. Feel free to shout out anyone in particular who has made this journey just a little more fun.
Coach Tip
Have you been taking your supplements? Your group will appreciate the example you set and the tips you give about Shakeology, Energize, and Recover. If these are a part of your routine, you know firsthand what a difference they can make—share your experience with your choice supplement.
Workout Day 9 – Sculpt: Lower Chisel Body + Core
This is our third SCULPT workout. Grab those ankle weights and prepare yourself for a killer core workout, which is great for stability and balance. Everything from your abs to your glutes is going to feel it.
Now that you’re getting more comfortable with the moves let’s see if you can push yourself to go a little harder today.
It’s also a good time to check in on our eating plans. Are you following Portion Fix or 2B Mindset? What do you like about it? What challenges are you facing? We’re all in this together, so feel free to share your wins as well as your challenges. Let’s learn from each other!
Sometimes people think eating healthfully means eating the same nutritious foods and meals over and over again. Having a variety of recipes in your back pocket can help you stay consistent and prevent you from burning out on the same meals.
If you need inspiration, try out one of Andrea’s favorite Portion Fix and 2B Mindset recipes. Both are perfect for a delicious weeknight dinner.
Find the recipes on the BOD My Eating Plan tab here: https://www.beachbodyondemand.com/programs/xb-sweat-and-sculpt/nutrition
When you’ve got a craving for Asian-inspired cuisine, try this flavorful 2B Mindset Easy Chicken Teriyaki Bowl. It uses rotisserie chicken to make it quick and easy.
For all you pasta lovers out there, Autumn created this Portion Fix Beef Macaroni dish that you can whip up in just 20 minutes.
Report back and tell us how you liked them, post pics, and share any other favorite recipes you’ve come across.
Coach Tip
Time for a reminder to stay on-track with nutrition. A lot of the work to reach your fitness goals happens in the kitchen. Talk about how nutrition is helping you get closer to your goals and helping you feel healthier and stronger.
Let them know that BODi includes a wealth of content like brand-new weekly recipes and monthly meal plans to make eating healthy simple, sustainable, and delicious.
If there are still group members who have not picked a program, remind them to answer a few quick questions at FindMyEatingPlan.com
Workout Day 9: Explosive Cardio
It’s Explosive Cardio Day, which means we’re going to be using dynamic, athletic moves to challenge your explosive power. Before you get started, drink that Energize to prep for those explosive moves.
Know what else can make a big difference in your workouts? Food! Who’s following Portion Fix or 2B Mindset? Is there something about your eating plan that’s making it easier to stay healthy? Any nutrition challenges so far that we can help address in the comments?
Don’t forget that we’re all in this together. Let’s support each other with some tips and nutrition hacks. I’m all ears!
Coach Tip
Speaking of nutrition, let’s talk Shakeology! How do you make Shakeology especially yours? Are you a coffee fiend who mimics a frappuccino with Café Latte? Or maybe you’re a vegan foodie who loves to show people how delicious Vegan Shakeology can be. Share your creative ideas.
Workout Day 10 – Sweat: Total Body
US
It’s another Sweat day! How do you like alternating between Sweat and Sculpt days? Is there one you prefer over the other? I feel like it’s the perfect mix of cardio and sculpting for me.
Believe it or not, we’re almost halfway through the program! Are you starting to notice physical or mental changes in yourself? I want you to celebrate every little success you have. If you’re able to complete one extra rep with your ankle weights than last week, be proud of that accomplishment, and share it with your BODgroup.
Let’s keep the motivation going and earn our XB Sweat + Sculpt badge. Did you know that you get a badge for BOD programs, bike rides, and nutrition? What other badges have you collected?
Coach Tip
Remind your group that drinking Shakeology is a great way to “be good to yourself.” Mention how it helps you stay on-track with your nutrition, especially when life gets hectic. Shakeology is a super convenient way to help nourish your body with the nutrients it needs, so you can provide yourself with healthy energy, support healthy digestion and lean muscle, and just feel better.*
Celebrate getting through today’s workout with a Tiramisu Latte Shakeology recipe! Think cocoa, coffee, creamy deliciousness.
https://www.beachbodyondemand.com/blog/tiramisu-latte-shakeology
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
CA
It’s another Sweat day! How do you like alternating between Sweat and Sculpt days? Is there one you prefer over the other? I feel like it’s the perfect mix of cardio and sculpting for me.
Believe it or not, we’re almost halfway through the program! Are you starting to notice physical or mental changes in yourself? I want you to celebrate every little success you have. If you’re able to complete one extra rep with your ankle weights than last week, be proud of that accomplishment, and share it with your BODgroup.
Let’s keep the motivation going and earn our XB Sweat + Sculpt badge. Did you know that you get a badge for BOD programs, bike rides, and nutrition? What other badges have you collected?
Coach Tip
Remind your group that drinking Shakeology is a great way to “be good to yourself.” Mention how it helps you stay on-track with your nutrition, especially when life gets hectic. Shakeology is a super convenient way to help nourish your body with the nutrients it needs, so you can provide yourself with healthy energy, support healthy digestion and lean muscle, and just feel better.
Celebrate getting through today’s workout with a Tiramisu Latte Shakeology recipe! Think cocoa, coffee, creamy deliciousness.
https://www.beachbodyondemand.com/blog/tiramisu-latte-shakeology
UK
It’s another Sweat day! How do you like alternating between Sweat and Sculpt days? Is there one you prefer over the other? I feel like it’s the perfect mix of cardio and sculpting for me.
Believe it or not, we’re almost halfway through the program! Are you starting to notice physical or mental changes in yourself? I want you to celebrate every little success you have. If you’re able to complete one extra rep with your ankle weights than last week, be proud of that accomplishment, and share it with your BODgroup.
Let’s keep the motivation going and earn our XB Sweat + Sculpt badge. Did you know that you get a badge for BOD programs, bike rides, and nutrition? What other badges have you collected?
Coach Tip
Remind your group that drinking Shakeology is a great way to “be good to yourself.” Mention how it helps you stay on-track with your nutrition, especially when life gets hectic. Shakeology is a super convenient way to help nourish your body with the nutrients it needs, so you can provide yourself with healthy energy, support healthy digestion and lean muscle, and just feel better. †
Celebrate getting through today’s workout with a Tiramisu Latte Shakeology recipe! Think cocoa, coffee, creamy deliciousness.
https://www.beachbodyondemand.com/blog/tiramisu-latte-shakeology
†Magnesium contributes to normal energy-yielding metabolism.
Workout Day 10: Strength & Stability
Time to get our balance in check. I gotta admit I don’t have the best core strength and exercises that challenge my balance are, well, challenging. But I appreciate this work because I know it’s going to help me focus on that area and improve my stabilization.
How did you do with these strength and stability moves? Gotta love core work that doesn’t involve a single sit-up!
Coach Tip
Call out a particular move from today’s workout to show you’re right there with the group, actively doing the same routines and putting in that day-to-day effort.
Workout Day 11 – Sculpt: Upper Body Chisel + Core
Some days you wake up motivated, and some days you need a little extra help. How are you feeling today?
If you need that extra push, Beachbody Performance Energize has been a game-changer for me. It always helps get me hyped for my workouts when my motivation or energy is dragging, and it helps me get laser-focused on what I want to accomplish in my workout, so I can get after the results I want.*†
Are any of you drinking Energize? What’s your favorite flavor? I’d love to hear what your experience has been like. Do you like the tingling feeling? It makes me feel electric.
What are you hoping to get out of this workout? Let us know in the comments.
*US: These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
†UK: Contains caffeine, which enhances mental alertness during intense muscular activity
Workout Day 11: Combination Strength
Who’s ready to get into some strength moves? We’ll be stacking these exercises to help you build the ultimate power dumbbell complex.
But before you start throwing weights around, let’s take a moment to refocus on our original intention. What made you start Sure Thing in the first place? Every rep completed, every sweaty second, is one step toward that goal. Relish in the fact that today’s workout is major progress.
Let us know how it goes today and remind us what your motivation is for doing these Sure Thing workouts.
Workout Day 12 – Sweat: Lower Body
US
It’s the last workout of Week 2! Can you believe how quickly it’s flying by? Did you ever think you could have so much fun working out?
How do you feel about those Amp It Up sections at the end? They leave me feeling a sense of accomplishment—like I’ve given the workout everything I’ve got. Let’s jump into today’s workout with all the excitement and energy of a Friday night dance party and let it all out on that dance floor!
Coach Tip
Sweat days are a good time to check in on their hunger level and recommend BEACHBAR when they’re feeling snacky. You might say, “All that cardio-dance makes me ravenous. What snacks do you grab between meals? One of my favorite treats is BEACHBAR—especially the new Mint Chocolate Chip flavor. I get to have my chocolate fix, it’s got a bit of crunch, and it tastes like a cookie. It keeps me out of the junk food cabinet when I’m focused on getting my nutrition locked in.”
CA
It’s the last workout of Week 2! Can you believe how quickly it’s flying by? Did you ever think you could have so much fun working out?
How do you feel about those Amp It Up sections at the end? They leave me feeling a sense of accomplishment—like I’ve given the workout everything I’ve got. Let’s jump into today’s workout with all the excitement and energy of a Friday night dance party and let it all out on that dance floor!
Coach Tip
Sweat days are a good time to check in on their hunger level and recommend BEACHBAR when they’re feeling snacky. You might say, “All that cardio-dance makes me ravenous. What snacks do you grab between meals? One of my favorite treats is BEACHBAR—especially the new Mint Chocolate Chip flavor. I get to have my chocolate fix, it’s got a bit of crunch, and it tastes like a cookie. It keeps me out of the junk food cabinet when I’m focused on getting my nutrition locked in.”
UK
It’s the last workout of Week 2! Can you believe how quickly it’s flying by? Did you ever think you could have so much fun working out?
How do you feel about those Amp It Up sections at the end? They leave me feeling a sense of accomplishment—like I’ve given the workout everything I’ve got. Let’s jump into today’s workout with all the excitement and energy of a Friday night dance party and let it all out on that dance floor!
Coach Tip
Sweat days are a good time to check in on their hunger level and recommend BEACHBAR when they’re feeling snacky. You might say, “All that cardio-dance makes me ravenous. What snacks do you grab between meals? One of my favorite treats is BEACHBAR—especially the new Mint Chocolate Chip flavor. I get to have my chocolate fix, it’s got a bit of crunch, and it tastes like a cookie. It keeps me out of the junk food cabinet when I’m focused on getting my nutrition locked in.”
Workout Day 12: Lower Body Power
We’ve made it to the last workout of week 2! Nice work, everybody. We’ve been targeting quite a few muscle groups in the past couple of weeks. Which has been your favorite to work out?
I personally love upper-body work. All is right with the world when I start seeing that teardrop-shaped shoulder lol.
Have you started noticing any changes in your body or how you feel?
Coach Tip
This is a good opportunity to tie in Shakeology and how you’re noticing the difference it’s making after drinking it daily. Here’s an example:
I know it might seem silly that a single shake a day can make a huge difference. But, at least in my own life, it really has. And I’m not just talking about those great physical perks. It’s more about the act of doing something meaningful for myself. I’m seriously happier knowing I’m taking a step in the right direction, even if it’s one tiny step at a time.
Workout Day 13 – Rest Day
Have you noticed that XB Sweat + Sculpt changes show up in ways that aren’t always physical? What are some mental or emotional changes you’ve experienced so far?
Take a moment for some self-care today. You’ve worked hard all week. If you’re looking for a way to calm your mind and re-center, try the Unstress Meditation program on Beachbody On Demand. There are also meditation classes on BODi. If you try them, let us know what you think.
If meditation isn’t for you, maybe spend some time outdoors, go for a hike with a friend, or take your dog to a park. It’s your day to indulge in whatever your body needs.
And if you can’t get enough of Andrea’s infectious energy and positive vibes, try the XB Sweat + Sculpt Ride: Core in the Featured section on BODi! I can’t wait to give it a try!
Whatever you choose, snap a photo of your favorite self-care activity and share it here. You just might inspire someone!
Coach Tip
Make someone’s day by giving them a shoutout in your BODgroup. Who has helped keep you motivated and on-track? Ask everyone else to do the same.
Workout Day 13: Rest Day
It’s time for a well-earned rest day! During your day off from working out, I encourage you to get a little introspective. Think about the changes you’ve seen in yourself after wrapping up 2 whole weeks.
Personally, I’ve noticed some positive shifts in my mental health. I feel more present and less stressed, and oh-so proud of myself for committing to this program. I’m excited for the future even if next week’s workouts turn out to be challenging. I can tell that my body is getting stronger, and I’m confident I can take on what’s coming my way—especially with you all and the support of this group!
I encourage you to take some time to recenter yourself. Try an Unstress video on Beachbody On Demand or any of the mediations available on BODi.
If meditating isn’t really your style, you can always spend some time outdoors, go for a hike with a friend, or take your dog to the park. It’s your day to indulge in whatever your body tells you it needs!
Another self-care strategy that’s easy to practice is gratitude! Who in this BODgroup are you thankful for?
Coach Tip
Mention your go-to snack, BEACHBAR: I pack a BEACHBAR whenever I leave the house. Personally, I’m always on the lookout for better snacks, and this one meets my strict requirements (just 6g of sugar but a whopping 9–10g of protein at only 150 calories). It’s seriously tasty—try the Mint Chocolate Chip if you want to satisfy a cookie craving!
Workout Day 14 – Rest Day
It’s time to reflect on your Week 2 progress. Are you feeling stronger? More confident? Happier?
Andrea believes that taking time to properly recover is just as important as working hard on your goals. When you really push yourself, rest and recovery give the body time to repair and strengthen itself between workouts. (Make sure you’re feeding your body plenty of protein to help with repair!)
So, let’s use today to slow things down and allow the body to recover. That way, you can go into Week 3 ready to give it your all!
Spend your Sunday doing whatever it is that makes you feel well-rested and rejuvenated. Go on a leisurely bike ride or try out an Upper or Lower Body Recovery workout.
Maybe even take some time to grocery shop and stay mindful of your nutrition while you work so hard on your fitness!
Coach Tip
Share with your group how you’ll be spending your rest day. Mention how Shakeology is an important self-care ritual, especially when you combine it with Beachbody Collagen Boost.
Workout Day 14: Rest Day
Today’s the day to refuel your body so you are 100% ready for week 3! I’m going to make a new recipe this morning from 2B Mindset, the Superfood Scramble. Breakfast happens to be my favorite meal of the day and this tasty option does not disappoint.
If you’re following FIXATE, you can check out the Cobb Salad recipe for a great quick fix. If you don’t have the ingredients handy, add them to your grocery list and make the recipe during the week. You can the find recipes under the Nutrition tab: https://www.beachbodyondemand.com/programs/sure-thing/eating-plans
Speaking of groceries, don’t forget to stay mindful while you’re at the market. If most of your time is spent in produce, you’re doing something right!
How’s your rest day going? Taking time for yourself, heading to the grocery store, prepping your meals, or…? Let us know what you’re up to.
Coach Tip
Share with your group how you’ll be spending your rest day. Maybe upload a pic of you cooking if you plan on making one of the recipes.
Workout Day 15 – Sweat: Total Body
You’ve made it to the final week of the program! Are you ready to take your workouts to the next level this week? Think about all the progress you’ve made and let’s keep the momentum going!
Every day that you show up, you choose to prioritize your health and wellness by pressing play, nourishing your body, and taking care of your emotional self. As we push to the finish, I want you to give yourself a pat on the back. I also want you to take stock of the new habits you’re forming. This is the time to lock them in, so they become a part of your daily routine once our XB Sweat + Sculpt program is over.
How many of these will you check off your list today?
- Nourish yourself with Shakeology
- Get your glow on with Beachbody Collagen Boost
- Follow your healthy eating plan
- Get amped with Energize
- Crush your workout
- Give yourself some love & self-care
Use this as your mental checklist of where you might want to focus your attention this week. This is your time to focus on yourself and get after your goals.
Workout Day 15: Endurance Strength
Check you out—you wrapped up your second week and are going strong into week 3. Before we go forward with full force, take a breath and appreciate this point in the journey. You’ll only be here once.
Today’s workout should feel familiar because you’ve already done it, so try to take it up a notch by increasing your weight. But only if you feel comfortable enough to do so without sacrificing form.
The moves in this program are doable, but only effective when you do them correctly. And most effective when your nutrition is on point.
I know it can get tough (and maybe I sound like a broken record) but all the effort we put into our workouts will be so much more worth it if we pair that with the right nutrition. Check out the Sure Thing eating plans from 2B Mindset and Portion Fix. Megan handpicked her favorite recipes from both, so if you’re looking for new dishes and inspo for your next meal, check those out on the Eating Plans tab.
There you’ll find the Hearty Chicken Fajita Bowls (2B Mindset) or the Chicken Gyro Bowls (FIXATE). Both make great options for a protein-packed lunch.
What has been your favorite recipe so far?
Coach Tip
Share appetizing photos of your 2B Mindset or Portion Fix meals to show the group that healthy foods can be delicious.
Workout Day 16 – Sculpt: Upper Body Chisel + Core
Are you ready to light your arms up today? I’m feeling so much stronger than when we started! How about you?
I hope your motivation is still going strong, but if you’ve had days when your heart hasn’t been in it, that’s OK. Don’t worry—it’s completely normal, and I’ve been there, too.
When that happens, think back to why you started this program and what you want to get out of it. Do your best to complete every full workout during our 3 weeks together. These 30 minutes each day bring you closer to your goals. Stay intentional and, most of all, have fun!
If you do have days when your schedule goes completely off the rails, squeeze in an XB Sweat + Sculpt Express workout. They’re 10 to 15 minutes each, and any movement is better than none, seriously. Plus, a quick shot of Andrea’s energy and kindness will make you feel amazing.
Last thing—remember to stay on top of your eating plan, because it’s an equally important part of this journey. You only get amazing results—physically and emotionally—when you choose foods that are good for your body.
The recipe PDFs in the BOD My Eating Plan tab are a great resource for recipe ideas. You can also join BODi for fresh recipes and meal plans every month. Those with BODi included with their Total-Solution Pack can check out this month’s new recipes now. I find it helps take the hassle and guesswork out of my meal prep.
Here are two easy breakfast recipes that you can prep ahead to save time in the mornings.
https://www.beachbodyondemand.com/programs/xb-sweat-and-sculpt/nutrition
- Portion Fix Everything Bagel Breakfast Skillet
- 2B Mindset Quick Chocolate Overnight Oats with Shakeology Frosting
Coach Tip
Remind your team that eating well is a powerful form of self-care. Try saying something like this: “I know sometimes when we start a fitness routine we think, ‘Well, I’m working out now, so I can eat whatever I want.’ No judgment. I’ve let my nutrition habits slide when working out, too. But let’s really spend this time shifting our perspective. Eating healthfully and filling our bodies with nourishing foods is an important way we can be good to ourselves.”
Workout Day 16: Cardio Conditioning
It’s a new day, and we’re going to bring our best! I don’t know about you, but I feel extra pumped today. Might be my positive outlook, might be the Energize!
Remember to take your Energize 30 minutes before you work out so it can hit when it matters most. It always helps get me in the right headspace and helps me make the most of my time with Megan. These 30 to 45 minutes a day is time carved out for YOU, so make it count.
Coach Tip
To reinforce the benefits of Beachbody Performance Energize, you might say something like, “When I need to perk up before my workout, I drink my Energize. It makes a HUGE difference in how I feel, especially when I work out early in the morning. It’s so great for helping boost your endurance and push those limits.* What’s your secret weapon for staying at the top of your game?”
US: *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Workout Day 17 – Sweat: Lower Body
The end of XB Sweat + Sculpt is in sight! Think about how far you’ve all come, and just how incredible it feels to be moving your body, mastering the moves, and dripping sweat through those Amp It Up finishers at the end of the workout!
What changes are you seeing in your body, confidence levels, or your life? Do you have more energy? Do you feel stronger? What have you discovered?
If you’re comfortable, share pics and stories of your XB Sweat + Sculpt progress so far! We’re ready to cheer you on and give you virtual high fives.
Let’s make the most of these last few workouts and really light things up on the floor. We are almost there!
Coach Tip
Get personal and share something you’ve learned about your progress and transformation during this program.
Workout Day 17: EMOM Strength
Every minute always counts but when it’s an EMOM day, you know we’re really counting!
By the way, have you noticed any badges pop up on your app during these last couple of weeks? You can earn them for reaching different milestones on Beachbody On Demand, like completing a certain number of workouts.
Let’s get it in today and earn those badges! After your sweat session, let us know which minute really had you feeling the burn.
Coach Tip
Share some of the badges you’ve earned in the past and mention that it feels extra special when you earn a program completion badge, which your group members will receive if they stick with Sure Thing.
Workout Day 18 – Sculpt: Total Body Chisel + Core
Can you believe it? Today is our final Sculpt workout! Have you noticed any differences in your core since the beginning of the program? I can’t believe how much more stability I have.
It’s time to scoop those abs and squeeze! My quads are already shaking just thinking about it. Grab those ankle weights and let’s give it everything we’ve got! Then, check in when you’re done and let us all know how it went!
Workout Day 18: Bodyweight Burnout
Whew! You’ve accomplished a LOT this week, but we still got more to do. No dumbbells today but make sure you’ve got your Strength Slides.
This is the second time around with this workout, so you might notice you’re moving faster and able to get more reps in. These little changes are worth noting. Yes, you’re still gonna feel the burnout and maybe the workout won’t feel easier, but you are definitely stronger.
Take it one rep at a time, look forward to a little muscle pampering with Recover post-workout, and pat yourself on the back. Who’s feeling their strength increase?
Coach Tip
You can link your group to this article about Recover if they’re looking for more information about the benefits:
https://www.beachbodyondemand.com/blog/beachbody-performance-recover
Workout Day 19 – Sweat: Upper Body
US
Week 3—done!
We did it, everyone! We made it to the last workout of this program! Sending you all hugs and a huge congratulations! You should be so proud of your commitment these last 3 weeks.
What are some habits you’ve made over the past 3 weeks that you want to continue going forward?
I’m proud of my results, and I’m proud of the fact that I’ve taken time to prioritize myself and my physical and mental well-being.
Coach Tip
As the program comes to an end, let your group members know how integral Shakeology, Energize, and Beachbody Collagen Boost have been to your success in building new habits. Mention that Shakeology gives you that Daily Dose of Dense Nutrition, no matter how good or bad you ate that day. Remind them that Energize is a lifesaver for days when they can’t get moving or are struggling to get through a workout.* Or, maybe you’ve been getting a lot more compliments on your skin since you started taking Beachbody Collagen Boost.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
CA
Week 3—done!
We did it, everyone! We made it to the last workout of this program! Sending you all hugs and a huge congratulations! You should be so proud of your commitment these last 3 weeks.
What are some habits you’ve made over the past 3 weeks that you want to continue going forward?
I’m proud of my results, and I’m proud of the fact that I’ve taken time to prioritize myself and my physical and mental well-being.
Coach Tip
As the program comes to an end, let your group members know how integral Shakeology, Energize, and Beachbody Collagen Boost have been to your success in building new habits. Mention that Shakeology gives you that Daily Dose of Dense Nutrition, no matter how good or bad you ate that day. Remind them that Energize is a lifesaver for days when they can’t get moving or are struggling to get through a workout. Or, maybe you’ve been getting a lot more compliments on your skin since you started taking Beachbody Collagen Boost.
UK
Week 3—done!
We did it, everyone! We made it to the last workout of this program! Sending you all hugs and a huge congratulations! You should be so proud of your commitment these last 3 weeks.
What are some habits you’ve made over the past 3 weeks that you want to continue going forward?
I’m proud of my results, and I’m proud of the fact that I’ve taken time to prioritize myself and my physical and mental well-being.
Coach Tip
As the program comes to an end, let your group members know how integral Shakeology, Energize, and Beachbody Collagen Boost have been to your success in building new habits. Mention that Shakeology gives you that Daily Dose of Dense Nutrition, no matter how good or bad you ate that day. Remind them that Energize is a lifesaver for days when they can’t get moving or are struggling to get through a workout. †† Or, maybe you’ve been getting a lot more compliments on your skin since you started taking Beachbody Collagen Boost.
††Contains caffeine, which enhances mental alertness during intense muscular activity.
Workout Day 19: Endurance Strength
Exciting news: You made it to your final workout of the week. Woo-hoo! Um, do you realize you’ve almost completed 3 weeks now?! Time flies when you’re busy gaining confidence.
That’s such an incredible accomplishment but before our 2 days of rest, we’ve got an Endurance Strength workout that just might leave you in a pool of sweat.
Celebrate your hard work with Caulifredo Zoodles with Juicy Chicken if you’re following 2B Mindset. Or fill up on some Breakfast Tacos with Fixed Chorizo if you’re following Portion Fix. Find these recipes and more in the Sure Thing eating plans (on the Eating Plans tab on the program page).
Coach Tip
Your group has been working hard for a few weeks, and that’s worth noting! Keep up the morale by taking time to recognize the efforts of someone in your group. The workouts can be difficult but you’re all doing it, together!
Rest Day 20 – Rest Day
US
Take a moment to reflect on this amazing journey we’ve been on together. What has the experience been like? How do you feel?
Today, I feel like I want to get in one more heart-pumping workout. I’m excited to check out Andrea’s XB Sweat + Sculpt Ride: Lower Body workout. Who else is moving their body today? Tell us what you’ll be doing!
Next week is our Transition Week, when we will be doing Andrea’s XB Sweat + Sculpt Express Workouts together. We will also spend time thinking about our progress and goals. Are you feeling healthier? Happier? Stronger? Let’s dial-in on what’s important to us and how we plan to move forward with our new habits.
We’re also going to lock in our nutrition and healthy eating plans, so we continue to make progress and maintain our results.
Coach Tip
1. Emphasize the importance of drinking Shakeology daily. If you do one thing for your nutrition, drink Shakeology every day. It’s like working out: You have to be consistent to see the results. Since I started drinking it and logging my progress with the Shakeology Wellness Tracker, I’ve noticed that I have more energy, it helps support my digestion, and it makes me a more mindful eater. I feel so much better because of it.*
2. Share this Shakeology Strawberry Cheesecake Smoothie Bowl with Collagen. It calls for Vanilla Shakeology but try it out with other flavors as well. Post a photo of you and your smoothie bowl, and ask your group to do the same. Or, they can share another favorite Shakeology recipe they’ve discovered!
3. Remind your group that meal prepping this weekend will help them stay on-track during the week, when they might not always have time to think about cooking. Point out the perks of getting it “out of the way.” You might say something like, “I don’t know about you, but meal prepping on Sundays saves me so much time during the week. It gives me back time that I can spend doing something else—like self-care, my hobbies, or quality time with friends or family. And it keeps me on-track during the hectic workweek.”
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
CA
Take a moment to reflect on this amazing journey we’ve been on together. What has the experience been like? How do you feel?
Today, I feel like I want to get in one more heart-pumping workout. I’m excited to check out Andrea’s XB Sweat + Sculpt Ride: Lower Body workout. Who else is moving their body today? Tell us what you’ll be doing!
Next week is our Transition Week, when we will be doing Andrea’s XB Sweat + Sculpt Express Workouts together. We will also spend time thinking about our progress and goals. Are you feeling healthier? Happier? Stronger? Let’s dial-in on what’s important to us and how we plan to move forward with our new habits.
We’re also going to lock in our nutrition and healthy eating plans, so we continue to make progress and maintain our results.
Coach Tip
1. Emphasize the importance of drinking Shakeology daily. If you do one thing for your nutrition, drink Shakeology every day. It’s like working out: You have to be consistent to see the results. Since I started drinking it and logging my progress with the Shakeology Wellness Tracker, I’ve noticed that I have more energy, it helps support my digestion, and it makes me a more mindful eater. I feel so much better because of it.
2. Share this Shakeology Strawberry Cheesecake Smoothie Bowl with Collagen. It calls for Vanilla Shakeology but try it out with other flavors as well. Post a photo of you and your smoothie bowl, and ask your group to do the same. Or, they can share another favorite Shakeology recipe they’ve discovered!
3. Remind your group that meal prepping this weekend will help them stay on-track during the week, when they might not always have time to think about cooking. Point out the perks of getting it “out of the way.” You might say something like, “I don’t know about you, but meal prepping on Sundays saves me so much time during the week. It gives me back time that I can spend doing something else—like self-care, my hobbies, or quality time with friends or family. And it keeps me on-track during the hectic workweek.”
UK
Take a moment to reflect on this amazing journey we’ve been on together. What has the experience been like? How do you feel?
Today, I feel like I want to get in one more heart-pumping workout. I’m excited to check out Andrea’s XB Sweat + Sculpt Ride: Lower Body workout. Who else is moving their body today? Tell us what you’ll be doing!
Next week is our Transition Week, when we will be doing Andrea’s XB Sweat + Sculpt Express Workouts together. We will also spend time thinking about our progress and goals. Are you feeling healthier? Happier? Stronger? Let’s dial-in on what’s important to us and how we plan to move forward with our new habits.
We’re also going to lock in our nutrition and healthy eating plans, so we continue to make progress and maintain our results.
Coach Tip
1. Emphasize the importance of drinking Shakeology daily. If you do one thing for your nutrition, drink Shakeology every day. It’s like working out: You have to be consistent to see the results. Since I started drinking it and logging my progress with the Shakeology Wellness Tracker, I’ve noticed that I have more energy, it helps support my digestion, and it makes me a more mindful eater. I feel so much better because of it. †
2. Share this Shakeology Strawberry Cheesecake Smoothie Bowl with Collagen. It calls for Vanilla Shakeology but try it out with other flavors as well. Post a photo of you and your smoothie bowl, and ask your group to do the same. Or, they can share another favorite Shakeology recipe they’ve discovered!
3. Remind your group that meal prepping this weekend will help them stay on-track during the week, when they might not always have time to think about cooking. Point out the perks of getting it “out of the way.” You might say something like, “I don’t know about you, but meal prepping on Sundays saves me so much time during the week. It gives me back time that I can spend doing something else—like self-care, my hobbies, or quality time with friends or family. And it keeps me on-track during the hectic workweek.”
†Magnesium contributes to normal energy-yielding metabolism.
Workout Day 20: Rest Day
Hello, rest day. It’s been a while and I’ve missed you!
Anyone else feel the same? I could use a massage and a nap, in that order.
I might just rest my eyes and think about my progress so far. I know my form is so much better than it was in week 1. And my body feels way more solid. I also feel sharper, and I think that has to do with my healthy eating habits. How would you say your nutrition is going on a scale from 1 to 10?
If 1 means not ideal/not complementing my workouts and 10 means 100%, I would say I’m a solid 8. I’m sticking to my eating plan on every workout day, but I do have a little trouble when I eat out. I’m going to look over this article about dining out for some tips and work on that this coming week.
What do you do to stay on-track when you’re at a restaurant or need to grab a quick bite?
Coach Tip
Sometimes we end up grabbing a bite on the road because hunger hits and we can’t wait to get home. Packing a snack like BEACHBAR can help you feel satisfied in the short term, so you have time to make it home to your planned meal.
Rest Day 21 – Rest Day
Happy Sunday! How are you spending your rest day?
Don’t forget to snap your “after” photos so you can compare them with your “before” shots. What do you notice? I know the photos don’t tell the whole story of our transformations. What else have you noticed? Tell us about the progress you’ve made and how you feel. You can even shoot a quick video if you want and share it with all of us.
Personally, I feel so much happier and confident because of this program. Andrea lifts me up like no one else! What about you?
Be sure to submit your “before” and “after” photos to the Beachbody Challenge! Not only will you get an exclusive XB Sweat + Sculpt shirt (while supplies last), but you’ll be entered into the Beachbody Challenge for a chance to win a big cash prize.
If you need help taking photos, peep BeachbodyChallengePhotos.com for some tips. For the Beachbody Challenge contest, terms and conditions apply. Visit BeachbodyChallenge.com for the Official Rules and complete details.
Inspire your friends by sharing your “before” and “after” photos on social, using the hashtag #xbsweatsculpt. Or show off your accomplishment by sharing your XB Sweat + Sculpt badge!
Coach Tip
Share your badge and testimonial video to get the ball rolling! Give Beachbody Collagen Boost a shoutout, and how you can see and feel a difference. Are you glowing from the workouts, your collagen routine, both?!
Workout Day 21: Rest Day
We’ve got another rest day today! Got any relaxing plans for the day?
Today I’m going to get creative and make Chocolate Brownie Bites, a Shakeology recipe that’s not a shake. You know I’m all about enjoying my desserts, so this one fits the bill. This no-bake treat is one of my faves because it’s covered in chocolatey goodness.
What are some of your favorite non-shake Shakeology recipes?
Coach Tip
Next week, you’ll be wrapping up phase 1 of Sure Thing. Ask your group what they want to focus on—improving a specific move, dialing-in their nutrition, etc.—and offer your support for their specific goal.
Transition Day 22 – Sculpt: Lower Body Express
US
Hey, team! Welcome to Day 1 of our Transition Week! We’re going to focus on doing some Express Workouts this week, so we can maintain the habit of movement and keep after our progress. This workout is going to fly by! Are you fired up? I just had my Energize, so I’m ready to move!
Coach Tip
Check in with your group to ensure they’re on top of their nutrition supplements. Getting the right fuel will help them get ready for a new challenge. It’s also a good time to make sure they’re not running low on their Shakeology or other supplements.
Use these claims to help guide members through their trouble spots.
- Shakeology is a superfood nutrition shake that helps provide healthy energy and support healthy digestion and lean muscle.*
- Energize is a pre-workout supplement that helps promote endurance, enhance exercise performance, and sharpen focus.* Be sure to drink it 30 minutes before your workout to get a super-boost.
- Beachbody Collagen Boost is formulated with clinically studied bioavailable collagen peptides that are scientifically shown to help stimulate new collagen growth with one small, targeted scoop a day. Just add Beachbody Collagen Boost to your favorite beverage to help reduce the appearance of wrinkles and increase skin elasticity.
- BEACHBAR has 9–10 grams of protein in just 150 calories and 4 grams of fiber to fill you up, so you can avoid snacking poorly between meals.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
CA
Hey, team! Welcome to Day 1 of our Transition Week! We’re going to focus on doing some Express Workouts this week, so we can maintain the habit of movement and keep after our progress. This workout is going to fly by! Are you fired up? I just had my Energize, so I’m ready to move!
Coach Tip
Check in with your group to ensure they’re on top of their nutrition supplements. Getting the right fuel will help them get ready for a new challenge. It’s also a good time to make sure they’re not running low on their Shakeology or other supplements.
Use these claims to help guide members through their trouble spots.
- Shakeology is a superfood nutrition shake that helps provide healthy energy and support healthy digestion and lean muscle.
- Energize is a pre-workout supplement that helps promote endurance, enhance exercise performance, and sharpen focus. Be sure to drink it 30 minutes before your workout to get a super-boost.
- Beachbody Collagen Boost is formulated with clinically studied bioavailable collagen peptides that are scientifically shown to help stimulate new collagen growth with one small, targeted scoop a day. Just add Beachbody Collagen Boost to your favorite beverage to help reduce the appearance of wrinkles and increase skin elasticity.
- BEACHBAR has 9–10 grams of protein in just 150 calories and 4 grams of fiber to fill you up, so you can avoid snacking poorly between meals.
UK
Hey, team! Welcome to Day 1 of our Transition Week! We’re going to focus on doing some Express Workouts this week, so we can maintain the habit of movement and keep after our progress. This workout is going to fly by! Are you fired up? I just had my Energize, so I’m ready to move!
Coach Tip
Check in with your group to ensure they’re on top of their nutrition supplements. Getting the right fuel will help them get ready for a new challenge. It’s also a good time to make sure they’re not running low on their Shakeology or other supplements.
Use these claims to help guide members through their trouble spots.
- Shakeology is a superfood nutrition shake that helps provide healthy energy and support healthy digestion and lean muscle. †
- Energize is a pre-workout supplement that helps promote endurance, enhance exercise performance, and sharpen focus. †† Be sure to drink it 30 minutes before your workout to get a super-boost.
- Beachbody Collagen Boost is formulated with clinically studied bioavailable collagen peptides that are scientifically shown to help stimulate new collagen growth with one small, targeted scoop a day. Just add Beachbody Collagen Boost to your favorite beverage to help reduce the appearance of wrinkles and increase skin elasticity.
- BEACHBAR has 9–10 grams of protein in just 150 calories and 4 grams of fiber to fill you up, so you can avoid snacking poorly between meals.
†Magnesium contributes to normal energy-yielding metabolism.
††Contains caffeine, which enhances mental alertness during intense muscular activity.
Workout Day 22: Power Strength Circuit
Week 4, here we go! We’re entering our functional recovery week and—if you can believe it—wrapping up phase 1 of the program.
Today we’re doing our first Power Strength Circuit, which means heavier weight, slower pace. During the workout, we’ll do some mobility work to help open up the body and ensure peak performance and recovery. Sound like a good plan?
Before we jump in, grab your Energize so you can keep up your endurance for this one. After you’re done with the circuit, make Recover a priority so you can give those sore muscles some love. These small habits and intentional actions stack up to health and happiness over time.
How are you feeling up to this point? I’ve noticed how much stronger I feel doing these exercises, and I’m lasting longer every time so I know my endurance is improving. Tell us about your wins so far.
Coach Tip
Throw in some data about Recover to back up your personal experiences. For example, “Even in clinical trials, Recover stands up to the test, helping reduce muscle soreness by 50%.*”
US: *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Transition Day 23 – Sculpt: Upper Body Express
I love these Express Workouts—they’re quick but intense! You need one ankle weight today that you’ll be holding during the arm sculpting moves. It sure gets heavy fast! Did you try out any of these quick workouts during the 3 weeks of the program? If so, how does it feel the second time around?
Now, I want you to think about who you were at the beginning of this program versus who you are now. How has your relationship with fitness and nutrition changed—and what are your plans going forward?
Tell us how you’ll continue working out and eating right. It’s important to have a plan in place so you don’t fall into old routines.
And if you need any suggestions or tips, ask away! I am here to help you feel your best and build long-term healthy habits.
Workout Day 23: Rest or Cycle
Today is kind of a “choose your own adventure” day because we’re giving you two options: rest or cycle. If your body needs a break, then go ahead and take it easy. But if you feel up to it and want to continue moving your body, hop on the Beachbody Bike and try one of Megan’s cycling workouts.
The bike is a great complement to any program; Megan even offers bonus cycling workouts on Beachbody On Demand that you can do in place of your regular cardio workouts.
I want to see your rest day or post-cycling selfies today. Show the group how you’re spending your time!
Transition Day 24 – Sweat Express
Did anyone else feel like they were in a music video today? Andrea’s playlist is pure energy. I may have to put this Sweat Express Workout on repeat! It’s such a quick hit of motivation and fun.
I’m going to pair today’s workout with an additional stretching class on BODi for some extra feel-good vibes. How about you?
Today, I’m in the mood for some comforting carbs. Cauliflower is a great way to satisfy the craving, because it’s mild-tasting and absorbs the flavors it’s cooked with. You can make it creamy like mashed potatoes or fluffy like rice. Below are a couple of recipe suggestions to inspire you. Find the recipes in the BOD My Eating Plan tab here: https://www.beachbodyondemand.com/programs/xb-sweat-and-sculpt/nutrition
And let me know what you think.
- 2B Mindset Cauliflower Fried Rice
- Portion Fix Creamy Cauliflower Mash
Workout Day 24: Endurance Strength Circuit
We’re going in for another Strength Circuit, but it’s different than what we did a couple days ago. Instead of the slow-paced movements, we’re working on faster moves with lighter weights.
Sometimes the middle of the week can seem like a drag (and maybe you’re a bit drained after today’s workout) but let’s change things up by trying a new recipe. For all you 2Bers out there, I recommend the Warm Quinoa Salad, and if you’re following the Portion Fix eating plan, try the FIXATE Turkey Sloppy Joes. Healthy food that tastes AMAZING is always something I look forward to and it tastes so much better after an intense workout.
How did your dish turn out?
Transition Day 25 – Stretch Express
You all know that stretching is my jam. It’s easy to get caught up in our busy lives. So, this time to stretch really allows me to recenter and focus my energy toward my goals.
Stretching is super important to enhance joint mobility and keep your muscles strong, healthy, and flexible. You’ve probably noticed that sitting all day at a desk can make your hips and hamstrings tight. Stretching allows us to maintain a wide range of motion and helps reduce our risk of injury.
Speaking of giving your muscles some love, don’t forget that protein is essential for building lean muscle. I like to carry Shakeology packets with me, so I can always fuel up when I’m hungry and low on energy, while giving my body the protein and nutrients it needs. And while this is probably TMI, Shakeology is awesome for keeping you regular. Most people don’t get enough fiber in their diets, so it helps in that department, too.*
I’m going to make one of our most popular Shake recipes today—Nutty Butter Shakeology, made with bananas and peanut butter. It doesn’t get creamier and more delicious than that. https://www.beachbodyondemand.com/blog/nutty-butter-shakeology
*US: These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
*UK: High in protein
Workout Day 25: Rest or Cycle
Can we pause and take a moment to celebrate Day 25?! You’ve been on this Sure Thing train for 25 days, and we’re not slowing down until we earn that program badge on BOD!
Actually, that’s not entirely true because we’re taking things down a notch for our rest/cycling day today. Carve out some chill time or opt for a Megan-led cycling ride if you feel the need to keep moving.
Have any of you collected new badges so far? I’ve got a shiny Shakeology badge for drinking 25 delicious shakes!
Coach Tip
Did you know Shakeology’s globally sourced ingredients can help support healthy digestion, provide healthy energy, support lean muscle, and reduce junk food cravings?* Your group members might not be aware of ALL the benefits so sprinkle those in to pique their curiosity.
US: *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Transition Day 26 – Sculpt: core Express
Yes! We’ve made it to the last workout of our transition week! Congratulations!
I want to take this time to thank you all for your hard work, check-ins, and daily motivation. We’ve been through a lot during this program —early morning workouts, Sunday meal preps, and keeping up with those Core Finishers. This BODgroup has been vital to everybody’s success, and I couldn’t be prouder to be standing here at the finish line with all of you!
Coach Tip
Encourage participants to start thinking about the next fitness program they want to do, if they haven’t chosen one already. Help them navigate BOD and explore their options, especially Andrea’s other workouts like Xtend Barre, XB Pilates, Xtend Barre Express, and XB Stretch. And if they want to experience a live workout with Andrea (and who wouldn’t?!) have them check out her schedule on BODi. You might even want to organize a live workout with your group, in case they feel intimidated!
Workout Day 26: Hybrid Strength Circuit
Super exciting news: You’ve made it to the last workout of Phase 1! I’ve been so inspired by the motivation and encouragement you’ve shared this month, and I am so thankful to be moving forward together.
Before we take our rest day tomorrow, we’re going to do a Strength Circuit that combines rep counts and time-based exercises. And, of course, we’re going to finish off with mobility-boosting moves to help increase your range of motion and keep you from getting too sore.
Let’s look back on all the muscle groups you’ve worked during the first half: chest, biceps, quads, calves, back, triceps, hamstrings, glutes, shoulders, and core. That’s some full-body training, and I’m sure you’re feeling the difference.
Whether you see physical results yet or not, I want you to take a halfway progress pic. You can share it in our BODgroup if you’d like, or you can keep it private. But those “before and after” images may mean something special to you when you finish. Take the pic for yourself, at least!
Sending you all good vibes as we head into our rest days.
Transition Day 27 – Rest Day
I don’t know about you all, but I feel like this program has given me so much—physically and emotionally. Andrea’s energy and motivation fills me with joy and gratitude for my body. And I feel more confident and fulfilled, because I’ve taken time to focus on my fitness goals and invest in myself. What about you?
Props to everyone in this group for focusing on your health and wellness. I know that it’s not always easy to stay consistent with your workouts or meal prep—especially when your family, your job, and your friends all want a piece of you. But by showing up for yourself, you’re honoring your needs too—all while maintaining the forward momentum necessary to reach your goals. So, keep it up!
OK, it’s time to commit to your next workout. Tell us in the comments which program you’ve picked! Are you going to try another round of XB Sweat + Sculpt, or are you moving on to a new program? Personally, I loved Andrea’s style of training, so I’ll be trying one of her Xtend Barre programs on BOD and dropping in on her XB live and on-demand workouts on BODi. I hope you’ll join me!
Workout Day 27: Rest Day/Fit Check
Feels like the last 4 weeks have been a whirlwind. Here’s your chance to pause and reflect. Remember your “why”? Is it still motivating you every day? Are you keeping your original intention for this program in mind as we progress?
While today’s a rest day, it’s also not a bad time to do a fit check since we’re halfway through our calendar. Go to the back of your Workout Calendar and compare your fit check results today to those at the beginning of the program. If you’ve gotten this far, can you imagine how much more you’ll improve in the next four weeks?
Coach Tip
Take this time to share where you’re at in your journey and what you’d like to continue or change for the second half. Be authentic when writing about your experience. You could say something like, “I feel more confident and fulfilled because I’m getting stronger and prioritizing my physical and mental health.”
Workout Day 28 – Rest Day
This is it, friends—our last day in this BODgroup. I want to thank everyone for this wonderful journey. I’m so proud of everything you have accomplished!
Take this time to truly appreciate all your body has done for you these past few weeks, and make sure that you take this progress forward and maintain the habits we have formed together.
Every day is a chance to be your best self—and that doesn’t mean being perfect. All you have to do is put in your best effort.
And if you’re feeling nervous about how to maintain your new attitude and habits, trust in what you’ve learned. If any questions come up, or you want help figuring out what steps to take next, reach out. I’m always here for you!
Congrats on finishing XB Sweat + Sculpt!
To access closed captions: click on the “CC” icon in the lower right corner of the video and select “English (United States) CC”
To access closed captions: click on the “CC” icon in the lower right corner of the video and select “English (United States) CC”
Workout Day 28: Rest Day
This is our last rest day before we launch the second half of the program, so make sure you enjoy it! The first half was all about building strength and mass, perfecting your form, and helping you get on-track with your nutrition.
Now, we’re raising the bar. It’s time to add some reps, dial up the intensity, and really lock in our healthy habits! Think back to why you started this program and let that be your motivation to push through the challenge.
Here’s a checklist to keep in mind as we head in to the second half of Sure Thing:
- Nourish yourself with Shakeology
- Follow your healthy eating plan
- Get amped with Energize
- Crush your workout
- Tend to tired muscles with Recover
- Give yourself some love and rest when you need it
Coach Tip
Before your group starts the next 4 weeks, check in with them to make sure they have enough Shake & Hustle plus Recover to last 4 more weeks. We want max results from our hard work, and those supplements are the way to get there.
Weeks 5–8
There are still 4 more weeks of workouts left—the second half of Sure Thing is NOT a repeat of the first half.
This is where you continue to motivate your BODgroup until the very end with your own content. Keep the checklist from Day 28 in mind as you create your posts and, if you’re looking for more inspiration, weave in some of these fun facts:
- We keep the Cardio Conditioning workouts the same on purpose—so you can master the moves and get more reps in as you get stronger and build more endurance.
- In EMOM Strength, the reps for each EMOM increase over the weeks as a way to test your endurance and help you see results along the way.
- Balance is always something you can work on and get better at, which is the idea behind Strength & Stability. It may be a slow workout, but it sure isn’t an easy one.
- During Endurance weeks, you’ll work type I muscle fibers, which are also known as slow-twitch muscle fibers because they are slow to fatigue.
- During power-based strength training weeks, you’ll work type II muscle fibers, which are also known as fast-twitch muscle fibers because they are quick to fatigue.
- Megan refers to the lower-back muscles, glutes, and hamstrings as the “3 amigos” because they work together as friends to support each other.
- Megan, a competitive rower, used a lot of her rowing training methods to develop Sure Thing and to show you you’re stronger than you think.
- The modifications in Sure Thing are never “less than.” They are simply a way to take out the impact if you can’t jump or need a little assistance on building strength. You’ll see Megan taking the modifications during the program when she needs it, allowing her to keep moving and never quit.
Congrats on finishing Sure Thing!
To access closed captions: click on the “CC” icon in the lower right corner of the video and select “English (United States) CC”
To access closed captions: click on the “CC” icon in the lower right corner of the video and select “English (United States) CC”
Prep Day 1:
Welcome to our Job 1 Group!
I’m so happy you’re here. By joining, you made the decision to prioritize [UK: prioritise] yourself and your health with this brand-new program [UK: programme]. I know how life can pull you in a million different directions. But you only have one body—you owe it to yourself to take care of it as best you can!
Today kicks off our Prep Week, so let’s dive into what Job 1 is all about. Created by Super Trainer Jennifer Jacobs, Job 1 is 20 minutes a day, 5 days a week. Yep—it’s only 20 minutes a day! Jennifer’s known for super-efficient workouts and is a boss at helping her clients get it done in a short amount of time.
Her strength and cardio workouts will help us focus on our fitness, but Job 1 is about making smarter nutrition choices too. Here are a couple strategies that can make this easier.
- Follow a nutrition plan like 2B Mindset or Portion Fix.
- Add Shakeology and Beachbody Performance to your routine.
- Spend some time today checking out your Quick Start Nutrition Guide. It has an overview of each nutrition program [UK: programme], as well as more info on Shakeology and supplements. We’ll chat more about nutrition in the coming days, but if you have any questions, feel free to DM me! My inbox is always open.
That’s all I’ve got for today, but I want to hear from all of you! Introduce yourselves in the comments below.
Coach Tip
Upload the Get Started Guide and Quick Start Nutrition Guide PDFs to the “Files” section of your group on BODgroups, so participants have easy access.
Welcome to the Job 1! Challenge Group!
To access closed captions: click on the “CC” icon in the lower right corner of the video and select “English (United States) CC”
To access closed captions: click on the “CC” icon in the lower right corner of the video and select “English (United States) CC”
Jour d’entraînement 14 : repos ou séance Étirements et récupération
Bonjour ! Prêts pour la journée de repos ? Qu’avez-vous prévu aujourd’hui ?
J’aimerais que vous preniez le temps de réfléchir aux progrès que vous avez réalisés au cours des deux dernières semaines. Pensez aux mouvements que vous avez améliorés. Certains d’entre eux vous plaisent-ils plus que lors de la première semaine ? De quelle façon allez-vous vous mettre au défi lors de notre troisième semaine ? Écrivez-le sur votre carnet et cochez cette ligne une fois ce nouveau défi relevé.
Alors que la nouvelle semaine approche, j’aimerais savoir qui continue à prendre fidèlement son Shakeology. Le buvez-vous chaque jour ? Même les jours de repos ? Quels effets ressentez-vous ? Vous devriez maintenant avoir remarqué les bienfaits de le prendre au quotidien, comme un regain d’énergie ou une meilleure digestion. N’oubliez pas d’utiliser le suivi de Shakeology dans les BODgroups !
Conseil pour le coach :
Félicitez une personne du groupe qui s’est montrée particulièrement solidaire avec les autres. Vous pouvez dire quelque chose du genre : « Un grand bravo à Lisa pour son état d’esprit toujours positif qui nous donne la pêche » !
Welcome to the Team Cup Captains guide. We’re so excited to see you step up as a Team Captain in the August 2022 Team Cup.
HERE’S WHERE YOU COME IN
Whether you’re a first-time Team Cup Captain or have led a team before, we’re here to help guide you during the next month. You don’t have to be an expert, just willing to share your process, help your team encourage each other, and support them as they learn and achieve over the next 31 days.
We encourage you to lead with daily communication and weekly meetings with your team.
HOW TO USE THIS GUIDE
We created this easy-to-follow content schedule to help both new and experienced Team Cup Captains with daily motivational posts. Use these posts as a springboard for encouraging your team to take action and earn Success Club points throughout Team Cup in August.
Each daily communication should include a quick update on what your team did the previous day, what wins people have had, and a quick brainstorm about new ideas for the upcoming day.
You can use this guide however you’d like. We set it up with an easy day-to-day format, but you can mix and match posts, or use them to inspire or augment your own content. These posts are written from a Coach’s perspective, so feel free to put your own spin on the way you communicate this information to your team.
Let’s get started.
Prep Day 1:
Welcome to our 4 Weeks For Every Body Group!
I’m so happy you’re here to experience this amazing program. High-intensity exercise doesn’t work for everyone, and the next four weeks will prove that it’s not the only way to get results.
Autumn Calabrese created 4 Weeks For Every Body so you can get healthy and fit without stressing your joints or overtaxing your body. The no-impact workouts are under 30 minutes, just 4 days a week. It doesn’t matter where you are on your fitness journey, because this program lets YOU dictate your own intensity.
The workouts will help us with our fitness, but smart nutrition is key too. Autumn designed this program to work together with The 4 Week Gut Protocol, which I encourage you to do as well. Even if you don’t think you have digestive issues, you can still benefit from doing both programs together. You may be surprised at what you learn about your gut health!
Here are the recommendations for your nutrition:
- Follow The 4 Week Gut Protocol, Portion Fix, or 2B Mindset.
- Add Shakeology and Beachbody Performance to get the most from your nutrition and workouts.
If you’re not sure about whether to choose Portion Fix or 2B Mindset, go to FindMyProgramTool.com and answer a few short questions. I can help you too!
Let’s get to know each other. Share a little about yourself and your goals. I’ll go first in the comments!
- Why are you excited for 4 Weeks For Every Body?
- What are your goals for this program?
- How can our supportive group help you reach your goals?
Today’s To-Do’s:
Watch the Introduction to Nutrition video on Beachbody On Demand. You’ll learn more about the Portion Fix and 2B Mindset nutrition programs and their different approaches to healthy eating. I’ll talk about them more in the days to come.
Coach Tip
Feel free to share your goals for this program, your past struggles, or what you hope to get out of this group.
Prep Day 1:
Welcome to our LIIFT MORE group!
Super Trainer Joel Freeman has put together an incredible program that combines weightlifting and HIIT to help build muscle and burn fat so we can get lean, strong, and confident! We’re going to work hard—AND love every minute of it.
During the next 8 weeks, Joel is going to ask you to push beyond your comfort zone and challenge yourself to lift heavy (with great form of course!). That means choosing a weight that is challenging for YOU during each exercise. The weight will likely change depending on the muscle you’re working (like biceps vs quads), and there’s plenty of time to make progress, so go at your own pace and lift what challenges you—but also allows you to complete all of your reps.
To learn more about Joel and why he loves bringing fitness into everyone’s lives, watch the “Meet Joel” video on Beachbody On Demand. You’ll find it under the Start Here tab in the LIIFT MORE program tile.
Let’s get started with some accountability! This community completely changed how I thought about getting fit. The daily check-ins and connections with other people were exactly the shift I needed. So I want to give you that same gift and make sure you’re feeling the team support throughout our time together.
Drop a hello in the comments and share a little bit about yourself with the group so we can get to know each other.
Coach Tip
Share your story and goals, and encourage your BODgroup to do the same.
Prep Day 1:
US
Welcome to our 4 Week Gut Protocol Group!
I’m so happy you’re here. As we kick off our Prep Week, let’s dive into what The 4 Week Gut Protocol is all about. Super Trainer and nutrition expert Autumn Calabrese created this program to show you how the food you eat can impact your gut health and your overall health. Many people have gut issues without even realizing it!
Autumn personally struggled with food sensitivities and gut health issues, so she made it her mission to create a program that could help everybody! She worked with Beachbody’s expert team of nutritionists and PhDs to make it easy to follow, so you can start feeling like your best, healthiest self. While weight loss can be an added benefit of this program, it’s not the main goal. The goal is a happy, healthy gut!
Studies show that moderate exercise can have a positive impact on gut health too, so Autumn also created the 4 Weeks For Every Body fitness program to help enhance the benefits of the gut protocol. The workouts are crafted around exertion, not impact, to help minimize the stress on your joints while still giving you a good workout in under 30 minutes. The two programs are meant to be done together for best results.
4 Weeks For Every Body is available to all Beachbody On Demand members who purchase The 4 Week Gut Protocol, so make sure you’re subscribed! Reach out to me if you need a Beachbody On Demand membership.
If that’s not enough, Autumn also created four indoor cycling workouts called 4 Rides For Every Body, exclusively on BODi. If you purchased a Total-Solution Pack, you could have opted in to the first 30 days of membership access to BODi. But if you still need a BODi membership, send me a message.
Did you know?
In the US alone, a staggering 60+ million people suffer from digestive issues or food sensitivities.
Let’s get to know each other. Share a little about yourself and your goals. I’ll go first in the comments!
- Why are you excited for The 4 Week Gut Protocol?
- What are your goals for this program?
- How can our group help you reach your goals?
- Do you have a friend or family member doing the program with you? It’s a great way to stay accountable (along with this group, of course!).
Today’s To-Do’s:
Watch “Autumn’s Story” video to learn more about why she created this program. And spend some time checking out your Program Guide. It has an overview of the protocol as well as info on Vegan Shakeology and the Beachbody Optimize and Revitalize supplements. We’ll chat more about these in the coming days, but if you have any questions, feel free to DM me!
Coach Tip
Feel free to share your goals for this program, your past struggles, or what you hope to get out of this group.
CA
Welcome to our 4 Week Gut Protocol Group!
I’m so happy you’re here. As we kick off our Prep Week, let’s dive into what The 4 Week Gut Protocol is all about. Super Trainer and nutrition expert Autumn Calabrese created this program to show you how the food you eat can impact your gut health and your overall health. Many people have gut issues without even realizing it!
Autumn personally struggled with food sensitivities and gut health issues, so she made it her mission to create a program that could help everybody! She worked with Beachbody’s expert team of nutritionists and PhDs to make it easy to follow, so you can start feeling like your best, healthiest self. While weight loss can be an added benefit of this program, it’s not the main goal. The goal is a happy, healthy gut!
Studies show that moderate exercise can have a positive impact on gut health too, so Autumn also created the 4 Weeks For Every Body fitness program to help enhance the benefits of the gut protocol. The workouts are crafted around exertion, not impact, to help minimize the stress on your joints while still giving you a good workout in under 30 minutes. The two programs are meant to be done together for best results.
4 Weeks For Every Body is available to all Beachbody On Demand members who purchase The 4 Week Gut Protocol, so make sure you’re subscribed! Reach out to me if you need a Beachbody On Demand membership.
If that’s not enough, Autumn also created four indoor cycling workouts called 4 Rides For Every Body, exclusively on BODi. If you purchased a Total-Solution Pack, you could have opted in to the first 30 days of membership access to BODi. But if you still need a BODi membership, send me a message.
Let’s get to know each other. Share a little about yourself and your goals. I’ll go first in the comments!
- Why are you excited for The 4 Week Gut Protocol?
- What are your goals for this program?
- How can our group help you reach your goals?
- Do you have a friend or family member doing the program with you? It’s a great way to stay accountable (along with this group, of course!).
Today’s To-Do’s:
Watch “Autumn’s Story” video to learn more about why she created this program. And spend some time checking out your Program Guide. It has an overview of the protocol as well as info on Vegan Shakeology. We’ll chat more about these in the coming days, but if you have any questions, feel free to DM me!
Coach Tip
Feel free to share your goals for this program, your past struggles, or what you hope to get out of this group.
UK
Welcome to our 4 Week Gut Protocol Group!
I’m so happy you’re here. As we kick off our Prep Week, let’s dive into what The 4 Week Gut Protocol is all about. Super Trainer and nutrition expert Autumn Calabrese created this program to show you how the food you eat can impact your gut health and your overall health. Many people have gut issues without even realising it!
Autumn personally struggled with food sensitivities and gut health issues, so she made it her mission to create a program that could help everybody! She worked with Beachbody’s expert team of nutritionists and PhDs to make it easy to follow, so you can start feeling like your best, healthiest self. While weight loss can be an added benefit of this program, it’s not the main goal. The goal is a happy, healthy gut!
Studies show that moderate exercise can have a positive impact on gut health too, so Autumn also created the 4 Weeks For Every Body fitness program to help enhance the benefits of the gut protocol. The workouts are crafted around exertion, not impact, to help minimize the stress on your joints while still giving you a good workout in under 30 minutes. The two programs are meant to be done together for best results.
4 Weeks For Every Body is available to all Beachbody On Demand members who purchase The 4 Week Gut Protocol, so make sure you’re subscribed! Reach out to me if you need a Beachbody On Demand membership.
If that’s not enough, Autumn also created four indoor cycling workouts called 4 Rides For Every Body, exclusively on BODi. If you have purchased a Total-Solution Pack, you could have opted in to the first 30 days of membership access to BODi. But if you still need a BODi membership, send me a message.
Let’s get to know each other. Share a little about yourself and your goals. I’ll go first in the comments!
- Why are you excited for The 4 Week Gut Protocol?
- What are your goals for this program?
- How can our group help you reach your goals?
- Do you have a friend or family member doing the program with you? It’s a great way to stay accountable (along with this group, of course!).
Today’s To-Do’s:
Watch “Autumn’s Story” video to learn more about why she created this program. And spend some time checking out your Program Guide. It has an overview of the protocol as well as info on Vegan Shakeology. We’ll chat more about these in the coming days, but if you have any questions, feel free to DM me!
Coach Tip
Feel free to share your goals for this program, your past struggles, or what you hope to get out of this group.
Prep Day 1:
Welcome to our FIRE AND FLOW group!
Some of you might be starting your health and wellness journeys for the first time. Others might be used to working out but are looking for a workout routine that’s more sustainable. Well, FIRE AND FLOW’s got you.
Our trainers Jericho and Elise created FIRE AND FLOW to take the stress out of getting fit. These next 4 weeks are all about falling in love with movement, nourishing our bodies, and being good to ourselves.
And we all know how important nutrition is for reaching your goals. If you’re wondering which nutrition program best fits your lifestyle, take a quick quiz at FindMyProgramTool.com.
I can’t wait to start this journey with all of you. Drop a hello in the comments and share a little bit about yourself with the group so we can get to know each other.
Coach Tip
During Prep Week, make sure to discuss the role sustainable nutrition plays in maintaining a healthy lifestyle, and go over the FIRE AND FLOW meal plans.
- Encourage them to review their Step-By-Step Guide and watch the two nutrition program videos (accessed through the Start Here tab on Beachbody On Demand) to learn how 2B Mindset and Portion Fix work hand-in-hand with FIRE AND FLOW. You can even upload these to the “Files” section of BODgroups for easy access.
- Suggest that they pick one of the two nutrition programs mentioned in the video. Share the Nutrition Quiz link FindMyProgramTool.com if they need help picking one that suits their lifestyle. Also one-week meal plans will be available for both programs.
- 2B Mindset (included with Total-Solution Pack purchase) was created by Ilana Muhlstein, MS, Registered Dietitian Nutritionist. It’s a flexible approach to weight loss that requires no calorie counting or eliminating food groups. It lets you live your life, eat large quantities of foods you love, and STILL reach your goals.
- Portion Fix (included with Total-Solution Pack purchase) was created by Beachbody Super Trainer and nutrition expert Autumn Calabrese. You’ll use color-coded containers to take the guesswork out of knowing what and how much to eat. Nothing’s off limits—not even wine or dessert.
- Point to their Quick Start Nutrition Guide.
- Pages 32–79 have a few meal plans and recipe idea starters for group members who’ve never meal prepped before.
- Remind them of the nutrition support on BODi (included in the Total-Solution Pack).
- A Total-Solution Pack gives them a 30-day trial to BODi, and includes access to brand-new recipes and meal plans every month, plus live and on-demand workouts, and FIRE Rides and FLOW Rides with Jericho and Elise.
Prep Week DAY 1
US
Welcome to our LET’S GET UP! group!
Shaun T is back, y’all! No one can make you smile through the sweat like Shaun, and I’m so excited to go through this LET’S GET UP! group with you. We’re going to have a great time feeling strong, empowered, and confident. Give it all you’ve got, and you’re going to LOVE the results. We’re all here to cheer each other on and have fun!
For the next 7 days we’re in Prep Week. I’ll share more about LET’S GET UP! and what you can expect over the 30 days of the program.
Now’s the time to start thinking about your nutrition. You can’t out-dance a bad diet! The Quick Start Nutrition Guide is a good starting point for learning why nutrition is so important. It also covers our two proven nutrition programs, 2B Mindset and Ultimate Portion Fix, neither of which requires you to deprive yourself of foods. They’re a way of eating that can change your life and help you reach AND maintain your goals. You’ll want to pick a program as you’re starting LET’S GET UP! Reach out if you need help choosing one. The Quick Start Nutrition Guide also has super-helpful information about all of our nutritional products and a lot of delicious recipes to help you eat right starting today.
My one piece of advice you shouldn’t ignore? Drink Shakeology—it’s a superfood shake that helps give you the solid nutrition you need on a daily basis to make it through the day and help fight cravings. It also helps give you healthy energy so you feel your best and own every minute.* I’m speaking from personal experience—I’m just not the same without my shake!
And it’s not just me. Shakeology has changed the lives of so many people. There are countless stories of how people have lost 20, 50, 100 or more pounds by following one of Beachbody’s total solutions of fitness, nutrition, and support and also using this one amazing drink. But the reason people stay on it is how it makes them feel. It helps give them healthy energy, fill gaps in their nutrition, and helps curb cravings. Check it out. Shakeology may change your life too!
If you bought a LET’S GET UP! Challenge Pack, it includes your first 30 days of Nutrition+, an ongoing membership to two great nutrition programs—2B Mindset and Ultimate Portion Fix. Both offer a healthy, long-term approach to eating. You can find out more about them by going to the Nutrition Center on the programs page at BeachbodyOnDemand.com or in the Beachbody On Demand app. I recommend checking them out, and I’ll talk more about them tomorrow.
Aside from nutrition, another way I help fuel my body is with Beachbody Performance Energize and Recover. Energize helps give me the energy I need to rock my workouts and Recover helps me recover quickly and efficiently between workouts. Shaun is a big fan of Energize and takes it 30 minutes before each workout. He also loves BEVVY, a powerful tea supplement that helps curb cravings and supports healthy weight loss with regular use. You might also consider Focused Energy BEVVY to give you the benefits of BEVVY plus a boost of energy.* These are all high-quality products that you’re going to love. If you don’t have these, let me know and I can help you order them.**
One last thing: I know you’ll love LET’S GET UP! and the support you’ll get from this group. I want everyone to succeed, and one of the best ways is to get to know a little more about each other and our goals. So let’s introduce ourselves by answering these questions in the comments section below.
- Why are you excited for LET’S GET UP!?
- Which Shakeology flavor(s) are you drinking? Do you have a way to prepare it?
- Are you following the 2B Mindset or Ultimate Portion Fix nutrition program? If not, you really should pick one. It’ll make all the difference to get your nutrition in check.
- Which Beachbody Performance supplement(s) are you taking?
- Are you taking BEVVY or Focused Energy BEVVY?
- What are your goals? Do you want to lose weight, get in shape, become a better dancer, feel good about yourself, learn how to eat better, or do you have other goals?
- How can our supportive group best help you reach your goals?
See you back here tomorrow!
Today’s To-Do’s:
Congratulate yourself for taking this incredible step for your health!
Read the Quick Start Nutrition Guide for eating strategies, recipes, and meal ideas, plus an overview of Beachbody products to help you reach your goals.
Watch the Welcome video.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
CA
Welcome to our LET’S GET UP! group!
Shaun T is back, y’all! No one can make you smile through the sweat like Shaun, and I’m so excited to go through this LET’S GET UP! group with you. We’re going to have a great time feeling strong, empowered, and confident. Give it all you’ve got, and you’re going to LOVE the results. We’re all here to cheer each other on and have fun!
For the next 7 days we’re in Prep Week. I’ll share more about LET’S GET UP! and what you can expect over the 30 days of the program.
Now’s the time to start thinking about your nutrition. You can’t out-dance a bad diet! The Quick Start Nutrition Guide is a good starting point for learning why nutrition is so important. It also covers our two proven nutrition programs, 2B Mindset and Ultimate Portion Fix, neither of which requires you to deprive yourself of foods. They’re a way of eating that can change your life and help you reach AND maintain your goals. You’ll want to pick a program as you’re starting LET’S GET UP! Reach out if you need help choosing one. The Quick Start Nutrition Guide also has super-helpful information about all of our nutritional products and a lot of delicious recipes to help you eat right starting today.
My one piece of advice you shouldn’t ignore? Drink Shakeology—it’s a superfood shake that helps give you premium nutrients you need on a daily basis to make it through the day, while helping maintain immune system function.†† It also helps support energy levels so you feel your best and own every minute. I’m speaking from personal experience—I’m just not the same without my shake!
And it’s not just me. Shakeology has changed the lives of so many people. There are countless stories of how people have lost 20 or more pounds by following one of Beachbody’s total solutions of fitness, nutrition, and support and also using Shakeology’s superfood nutrients for support. But the reason people stay with it is how it makes them feel. It helps give them healthy energy, while helping maintain immune system function.†† Check it out. Shakeology may change your life too!
If you bought a LET’S GET UP! Challenge Pack, it includes your first 30 days of Nutrition+, an ongoing membership to two great nutrition programs—2B Mindset and Ultimate Portion Fix. Both offer a healthy, long-term approach to eating. You can find out more about them by going to the Nutrition Center on the programs page at BeachbodyOnDemand.com or in the Beachbody On Demand app. I recommend checking them out, and I’ll talk more about them tomorrow.
Aside from nutrition, another way I help fuel my body is with Beachbody Performance Energize and Recover. Energize helps give me the energy I need to rock my workouts and Recover helps me recover quickly and efficiently between workouts. Shaun is a big fan of Energize and takes it 30 minutes before each workout.
One last thing: I know you’ll love LET’S GET UP! and the support you’ll get from this group. I want everyone to succeed, and one of the best ways is to get to know a little more about each other and our goals. So let’s introduce ourselves by answering these questions in the comments section below.
- Why are you excited for LET’S GET UP!?
- Which Shakeology flavor(s) are you drinking? Do you have a way to prepare it?
- Are you following the 2B Mindset or Ultimate Portion Fix nutrition program? If not, you really should pick one. It’ll make all the difference to get your nutrition in check.
- Which Beachbody Performance supplement(s) are you taking?
- What are your goals? Do you want to lose weight, get in shape, become a better dancer, feel good about yourself, learn how to eat better, or do you have other goals?
- How can our supportive group best help you reach your goals?
See you back here tomorrow!
Today’s To-Do’s:
Congratulate yourself for taking this incredible step for your health!
Read the Quick Start Nutrition Guide for eating strategies, recipes, and meal ideas, plus an overview of Beachbody products to help you reach your goals.
Watch the Welcome video.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
UK
Welcome to our LET’S GET UP! group!
Shaun T is back, y’all! No one can make you smile through the sweat like Shaun, and I’m so excited to go through this LET’S GET UP! group with you. We’re going to have a great time feeling strong, empowered, and confident. Give it all you’ve got, and you’re going to LOVE the results. We’re all here to cheer each other on and have fun!
For the next 7 days we’re in Prep Week. I’ll share more about LET’S GET UP! and what you can expect over the 30 days of the program.
Now’s the time to start thinking about your nutrition. You can’t out-dance a bad diet! The Quick Start Nutrition Guide is a good starting point for learning why nutrition is so important. It also covers our two proven nutrition programs, 2B Mindset and Ultimate Portion Fix, neither of which requires you to deprive yourself of foods. They’re a way of eating that can change your life and help you reach AND maintain your goals. You’ll want to pick a program as you’re starting LET’S GET UP! Reach out if you need help choosing one. The Quick Start Nutrition Guide also has super-helpful information about all of our nutritional products and a lot of delicious recipes to help you eat right starting today.
And it’s not just me. Shakeology has changed the lives of so many people. There are countless stories of how people have lost 20 or more pounds by following one of Beachbody’s total solutions of fitness, nutrition, and support and also using Shakeology’s superfood nutrients for support. But the reason people stay with it is how it makes them feel. It helps give them healthy energy, while helping maintain immune system function.†† Check it out. Shakeology may change your life too!
If you bought a LET’S GET UP! Challenge Pack, it includes your first 30 days of Nutrition+, an ongoing membership to two great nutrition programs—2B Mindset and Ultimate Portion Fix. Both offer a healthy, long-term approach to eating. You can find out more about them by going to the Nutrition Center on the programs page at BeachbodyOnDemand.com or in the Beachbody On Demand app. I recommend checking them out, and I’ll talk more about them tomorrow.
Aside from nutrition, another way I help fuel my body is with Beachbody Performance Energize and Recover. Energize helps give me the energy I need to rock my workouts and Recover helps me recover quickly and efficiently between workouts. Shaun is a big fan of Energize and takes it 30 minutes before each workout.
One last thing: I know you’ll love LET’S GET UP! and the support you’ll get from this group. I want everyone to succeed, and one of the best ways is to get to know a little more about each other and our goals. So let’s introduce ourselves by answering these questions in the comments section below.
- Why are you excited for LET’S GET UP!?
- Which Shakeology flavor(s) are you drinking? Do you have a way to prepare it?
- Are you following the 2B Mindset or Ultimate Portion Fix nutrition program? If not, you really should pick one. It’ll make all the difference to get your nutrition in check.
- Which Beachbody Performance supplement(s) are you taking?
- Are you taking BEVVY or Focused Energy BEVVY?
- What are your goals? Do you want to lose weight, get in shape, become a better dancer, feel good about yourself, learn how to eat better, or do you have other goals?
- How can our supportive group best help you reach your goals?
See you back here tomorrow!
Today’s To-Do’s:
Congratulate yourself for taking this incredible step for your health!
Read the Quick Start Nutrition Guide for eating strategies, recipes, and meal ideas, plus an overview of Beachbody products to help you reach your goals.
Watch the Welcome video.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Welcome to the LET’S GET UP! Challenge Group!
To access closed captions: click on the “CC” icon in the lower right corner of the video and select “English (United States) CC”
To access closed captions: click on the “CC” icon in the lower right corner of the video and select “English (United States) CC”
Prep DAY 1
*This Challenge Group Guide includes prep week and workout days 1 – 49. A follow up guide with workout days 50 – 91 will be coming soon.
Welcome to our 645 Group!
Before I jump into Prep Week, our to-do list, or really ANYTHING…I want to talk about the commitment you’ve all made to yourselves, each other, and this incredible new program . 645 will test your grit and determination, but Super Trainer Amoila Cesar knows exactly what it takes to get you across the finish line feeling strong and energized , not defeated and spent. We’ll take it day by day, workout by workout, and make sure that none of us are left behind.
Amoila has trained pro athletes to get in the best shape of their lives, and along the way discovered a powerful insight—the simple secret to getting meaningful, visible results has nothing to do with the weights in your hands. It’s your commitment.
Today starts our Prep Week. Each day, I’ll give you a little more info about 645, and what you can expect from the 78 workouts over the next 13 weeks. We’ll talk nutrition, the importance of your daily Shakeology, how Beachbody Performance supplements can help you get the most out of your workouts, and dialing-in what you eat. The great news that I couldn’t wait to share is, if you purchased a 645 Challenge Pack, you get access to both the entire Portion Fix program and the entire 2B Mindset program for FREE. Whichever you choose, you’ll get healthy, long-term results. More info to come in the days ahead.
One last thing: I know you’re going to love 645 and the support and accountability you’ll get from our group. The goal is to help every single person succeed—I’ll be leading us every step of the way.
Let’s kick things off by getting to know each other. Answer these questions in the comments section below.
- Why are you excited for 645?
- Which Shakeology flavor(s) are you drinking?
- Are you following the Portion Fix or 2B Mindset eating program ? If not, take time today to review both programs .
- Describe your eating habits. Are you a snacker, or do you just focus on eating 3 big meals a day, etc.?
- What are your nutrition goals? For example: eat healthier, gain control, mindful snacking.
- Which Beachbody Performance supplement(s) are you taking to prepare for your workouts or after to recover?
- What are your goals? Do you want to lose weight, get in shape, increase muscle mass, burn fat, fit into your favorite pair of shorts, or do you have some other goal?
- How can our supportive group best help you reach your goals?
- We may all have different goals and reasons for committing to this program . What does Reach Your Peak mean to you?
Today’s To-Do’s:
- Assess your daily schedule. Are you ready to commit?
- Congratulate yourself for taking this incredible step for your health.
- Read the Get Started Guide and review the calendar.
- Do the Form Check Test found in the Start Here tab on Beachbody On Demand.
- Get a jump-start on nutrition by watching the Reach Your Peak with Your Nutrition Programs video, and checking out Portion Fix and 2B Mindset.
See you tomorrow!
Welcome to the 645 Challenge Group!
To access closed captions: click on the “CC” icon in the lower right corner of the video and select “English (United States) CC”
To access closed captions: click on the “CC” icon in the lower right corner of the video and select “English (United States) CC”
Week 0 Day 1
Welcome to our Ultimate Reset Challenge Group!
The purpose of this group is so we can support each other as we go through this 3 week journey.
To start, I’d like to start with some introductory questions to help us get to know each other better! So please comment with your answers to the questions below:
- What is your name and location?
- What made you decide to do the Ultimate Reset?
- What do you look forward to most after the completion of this program?
- How can we best support you in reaching your goals?
After you answer these questions, open up your Ultimate Reset program and review the detailed step-by-step Ultimate Reset Program and Nutrition Guide.
One of the tips in the guide is to clean out your kitchen, removing every food item that isn’t on the meal guide ingredient list. Give them to a neighbor or donate to a local shelter or food pantry. It doesn’t matter how you get rid of them, just do it. The less temptation, the better!
Also, here’s another great resource for you: a public Facebook group for people doing the Ultimate Reset and are preparing for it, just like you! You can click on the link below and join and see how others are getting ready for the Ultimate Reset!
https://www.facebook.com/groups/PreReset
Prep Week DAY 1
US
Coach Tip
#mbf Muscle Burns Fat and #mbfa Muscle Burns Fat Advanced are designed to be done back-to-back. Ideally, if most participants in your group have completed #mbf and are ready for their next challenge, you can skip Prep Week and dive right into Day 1 of #mbfa.
Welcome to our #mbfa group! If you’ve just finished #mbf, or you’re jumping straight into #mbfa, I’m excited we’ll be doing this 3-week program together and getting lean, strong, and healthy as we rev up our metabolism and burn fat. Super Trainer Megan Davies built this program around daily workouts for 3 weeks (I know it sounds like a lot) with an effective combination of 25- to 40-minute strength-training and cardio routines. Along the way, we’ll be dialing-in our nutrition and encouraging each other to finish strong, tight, and feeling right.
We’re going to talk more about your eating and nutrition tomorrow. For those of you who have activated your first 30 days of the Nutrition+ membership, you’ll get direct access to content from the creators of 2B Mindset and Ultimate Portion Fix. Nutrition+ also includes access to The Mindset Membership and The Monthly Fix, both designed to give you a deeper dive into the programs and help keep you accountable and on-track with your weight loss and healthy eating. You’ll find tons of recipes, helpful tips, and support from an even bigger community. Don’t have access to Nutrition+ or want to know more about it? DM me!
During our Prep Week, I’ll be giving you some pointers so you can start strong from the very first workout. These workouts are going to push and challenge you, so you’ll want to make sure your body is getting the fuel it needs to succeed. Personally, I love to drink my Shakeology first thing in the morning. It starts my day off right and helps give my body the nutrients it needs to get through #mbfa.*
Another important part of fueling your body is adding Beachbody Performance Energize and Recover to your routine to help you tackle those workouts with laser-sharp focus and recover optimally between them.*
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Let’s kick things off by getting to know each other. Answer these questions in the comments section below.
- Why are you excited for #mbfa?
- Where do you live?
- What is your occupation?
- Which Shakeology flavor(s) are you drinking?
- Are you following the 2B Mindset or Ultimate Portion Fix eating program? If not, I’d like you to select a nutrition program, because your nutrition is an integral part of helping you get the best results.
- Which Beachbody Performance supplement(s) are you taking to prepare for your workouts or after to recover?
- What are your goals? Do you want to lose weight, get in shape, increase muscle mass, burn fat, fit into your favorite pair of shorts, or do you have some other goal?
- How can our supportive group best help you reach your goals?
Today’s To-Do’s:
- Assess your daily schedule. Are you ready to commit?
- Congratulate yourself for taking this incredible step for your health.
- Watch the Getting Started with #mbf and #mbfa video.
- Get a jump start on nutrition by watching the Introduction to Nutrition video, and checking out 2B Mindset or Ultimate Portion Fix.
CA
Coach Tip
#mbf Muscle Burns Fat and #mbfa Muscle Burns Fat Advanced are designed to be done back-to-back. Ideally, if most participants in your group have completed #mbf and are ready for their next challenge, you can skip Prep Week and dive right into Day 1 of #mbfa.
Welcome to our #mbfa group! If you’ve just finished #mbf, or you’re jumping straight into #mbfa, I’m excited we’ll be doing this 3-week program together and getting lean, strong, and healthy as we rev up our metabolism and burn fat. Super Trainer Megan Davies built this program around daily workouts for 3 weeks (I know it sounds like a lot) with an effective combination of 25- to 40-minute strength-training and cardio routines. Along the way, we’ll be dialing-in our nutrition and encouraging each other to finish strong, tight, and feeling right.
We’re going to talk more about your eating and nutrition tomorrow. For those of you who have activated your first 30 days of the Nutrition+ membership, you’ll get direct access to content from the creators of 2B Mindset and Ultimate Portion Fix. Nutrition+ also includes access to The Mindset Membership and The Monthly Fix, both designed to give you a deeper dive into the programs and help keep you accountable and on-track with your weight loss and healthy eating. You’ll find tons of recipes, helpful tips, and support from an even bigger community. Don’t have access to Nutrition+ or want to know more about it? DM me!
During our Prep Week, I’ll be giving you some pointers so you can start strong from the very first workout. These workouts are going to push and challenge you, so you’ll want to make sure your body is getting the fuel it needs to succeed. Personally, I love to drink my Shakeology first thing in the morning. It starts my day off right and helps give my body the nutrients it needs to get through #mbfa.*
Another important part of fueling your body is adding Beachbody Performance Energize and Recover to your routine to help you tackle those workouts with laser-sharp focus and recover optimally between them.*
Let’s kick things off by getting to know each other. Answer these questions in the comments section below.
- Why are you excited for #mbfa?
- Where do you live?
- What is your occupation?
- Which Shakeology flavor(s) are you drinking?
- Are you following the 2B Mindset or Ultimate Portion Fix eating program? If not, I’d like you to select a nutrition program, because your nutrition is an integral part of helping you get the best results.
- Which Beachbody Performance supplement(s) are you taking to prepare for your workouts or after to recover?
- What are your goals? Do you want to lose weight, get in shape, increase muscle mass, burn fat, fit into your favorite pair of shorts, or do you have some other goal?
- How can our supportive group best help you reach your goals?
Today’s To-Do’s:
- Assess your daily schedule. Are you ready to commit?
- Congratulate yourself for taking this incredible step for your health.
- Watch the Getting Started with #mbf and #mbfa video.
- Get a jump start on nutrition by watching the Introduction to Nutrition video, and checking out 2B Mindset or Ultimate Portion Fix.
UK
Coach Tip
#mbf Muscle Burns Fat and #mbfa Muscle Burns Fat Advanced are designed to be done back-to-back. Ideally, if most participants in your group have completed #mbf and are ready for their next challenge, you can skip Prep Week and dive right into Day 1 of #mbfa.
Welcome to our #mbfa group! If you’ve just finished #mbf, or you’re jumping straight into #mbfa, I’m excited we’ll be doing this 3-week program together and getting lean, strong, and healthy as we rev up our metabolism and burn fat. Super Trainer Megan Davies built this program around daily workouts for 3 weeks (I know it sounds like a lot) with an effective combination of 25- to 40-minute strength-training and cardio routines. Along the way, we’ll be dialing-in our nutrition and encouraging each other to finish strong, tight, and feeling right.
We’re going to talk more about your eating and nutrition tomorrow. For those of you who have activated your first 30 days of the Nutrition+ membership, you’ll get direct access to content from the creators of 2B Mindset and Ultimate Portion Fix. Nutrition+ also includes access to The Mindset Membership and The Monthly Fix, both designed to give you a deeper dive into the programs and help keep you accountable and on-track with your weight loss and healthy eating. You’ll find tons of recipes, helpful tips, and support from an even bigger community. Don’t have access to Nutrition+ or want to know more about it? DM me!
During our Prep Week, I’ll be giving you some pointers so you can start strong from the very first workout. These workouts are going to push and challenge you, so you’ll want to make sure your body is getting the fuel it needs to succeed. Personally, I love to drink my Shakeology first thing in the morning. It starts my day off right and helps give my body the nutrients it needs to get through #mbfa.*
Another important part of fueling your body is adding Beachbody Performance Energize and Recover to your routine to help you tackle those workouts with laser-sharp focus and recover optimally between them.*
†Contains caffeine, which enhances mental alertness during intense muscular activity.
Let’s kick things off by getting to know each other. Answer these questions in the comments section below.
- Why are you excited for #mbfa?
- Where do you live?
- What is your occupation?
- Which Shakeology flavor(s) are you drinking?
- Are you following the 2B Mindset or Ultimate Portion Fix eating program? If not, I’d like you to select a nutrition program, because your nutrition is an integral part of helping you get the best results.
- Which Beachbody Performance supplement(s) are you taking to prepare for your workouts or after to recover?
- What are your goals? Do you want to lose weight, get in shape, increase muscle mass, burn fat, fit into your favorite pair of shorts, or do you have some other goal?
- How can our supportive group best help you reach your goals?
To
- Assess your daily schedule. Are you ready to commit?
- Congratulate yourself for taking this incredible step for your health.
- Watch the Getting Started with #mbf and #mbfa video.
- Get a jump start on nutrition by watching the Introduction to Nutrition video, and checking out 2B Mindset or Ultimate Portion Fix.
Welcome to the #mbfa Challenge Group!
To access closed captions: click on the “CC” icon in the lower right corner of the video and select “English (United States) CC”
To access closed captions: click on the “CC” icon in the lower right corner of the video and select “English (United States) CC”
Prep Week DAY 1
US
Welcome to our 30 Day Breakaway group! I can’t tell you how excited I am for Beachbody’s first-ever running AND resistance training program. Don’t get me wrong—I’m no runner lol. At least not yet. BUT I have wanted to feel everything that comes with running—breaking away from the day-to-day, getting out in nature (yes, you can take these runs outside your living room!), and feeling that mental clarity or “runner’s high” that so many people talk about.
[Alt copy for a Coach who may have running experience] Welcome to our 30 Day Breakaway group! I can’t tell you how excited I am for Beachbody’s first-ever running AND resistance training program. I personally started running XX years ago and I tell everyone I know it’s been one of the best things in my life. There’s a real joy in running and that’s what this program is all about—breaking away from the day-to-day, getting out in nature (yes, you can take these runs outside your living room!), and feeling a real mental clarity or that “runner’s high” so many people talk about.
To top it off, Super Trainer Idalis Velazquez combines the fat-burning power of running with weightlifting to really hone in on strengthening and defining your entire body. Sounds like a win-win to me.
Speaking of winning, the next 30 days aren’t just about getting transformative results—we’re keeping another goal in mind: running a 5K.
This means you can either sign up for an actual/virtual race or you run the 5K distance on your own in your neighborhood. The important thing is to focus our efforts on running (or walking) that distance on day 30.
I’ll go into a little more detail about the workouts later; for now, let’s get prepped for the journey ahead. During this Prep Week, I’ll be giving you some pointers so you can start strong from the very first workout.
My one piece of advice you shouldn’t ignore? Drink Shakeology—it’s a superfood shake that helps give you the solid nutrition you need on a daily basis to not only make it through the day and fight junk-food cravings, but also helps give you healthy energy so you feel your best and own every minute.* I’m speaking from personal experience—I’m just not the same without my shake!
On workout days, I’ve got two supplements at the ready: Beachbody Performance Energize and Recover. They really do help me get the most out of every sweaty minute and speed up recovery.*
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Your nutrition is just as important as your 30 Day workouts, so we’re going to dive deeper into your eating and nutrition tomorrow. For those of you who have activated your 30-day Nutrition+ trial membership, you’ll get access to content from Ilana and Autumn, the creators of 2B Mindset and Ultimate Portion Fix (more on these nutrition plans tomorrow), plus tons of recipes, helpful tips, and support from an even bigger community. Nutrition+ also includes access to The Mindset Membership and The Monthly Fix, both designed to give you a deeper dive into the programs and help keep you accountable and on-track with your weight loss and healthy eating. Don’t have access to Nutrition+ or want to know more about it? DM me!
Let’s kick things off by getting to know each other. Answer these questions in the comments section below.
- Why are you excited for 30 Day Breakaway?
- Where do you live?
- What is your occupation?
- Which Shakeology flavor(s) are you drinking?
- Which Beachbody Performance supplement(s) are you taking and what’s your current eating program if you have one?
- What are your goals and what keeps you motivated?
- Are any of you motivated by a cause you care about (perhaps running a 5K to raise funds for charity)?
- How can our supportive group best help you reach your goals?
Tomorrow, I’ll share more about how this group will work. See you then!
Today’s To-Do’s:
- Assess your daily schedule—are you ready to commit?
- Congratulate yourself for taking this incredible step for your health!
- Watch the video “30 Day Breakaway Get Moving” [VIDEO]
CA
Welcome to our 30 Day Breakaway group! I can’t tell you how excited I am for Beachbody’s first-ever running AND resistance training program. Don’t get me wrong—I’m no runner lol. At least not yet. BUT I have wanted to feel everything that comes with running—breaking away from the day-to-day, getting out in nature (yes, you can take these runs outside your living room!), and feeling that mental clarity or “runner’s high” that so many people talk about.
[Alt copy for a Coach who may have running experience] Welcome to our 30 Day Breakaway group! I can’t tell you how excited I am for Beachbody’s first-ever running AND resistance training program. I personally started running XX years ago and I tell everyone I know it’s been one of the best things in my life. There’s a real joy in running and that’s what this program is all about—breaking away from the day-to-day, getting out in nature (yes, you can take these runs outside your living room!), and feeling a real mental clarity or that “runner’s high” so many people talk about.
To top it off, Super Trainer Idalis Velazquez combines the fat-burning power of running with weightlifting to really hone in on strengthening and defining your entire body. Sounds like a win-win to me.
Speaking of winning, the next 30 days aren’t just about getting transformative results—we’re keeping another goal in mind: running a 5K.
This means you can either sign up for an actual/virtual race or you run the 5K distance on your own in your neighbourhood. The important thing is to focus our efforts on running (or walking) that distance on day 30.
I’ll go into a little more detail about the workouts later; for now, let’s get prepped for the journey ahead. During this Prep Week, I’ll be giving you some pointers so you can start strong from the very first workout.
My one piece of advice you shouldn’t ignore? Drink Shakeology—it’s a superfood shake that helps give you the solid nutrition you need on a daily basis to not only make it through the day and fight junk-food cravings, but also helps give you healthy energy so you feel your best and own every minute.* I’m speaking from personal experience—I’m just not the same without my shake!
On workout days, I’ve got two supplements at the ready: Beachbody Performance Energize and Recover. They really do help me get the most out of every sweaty minute and speed up recovery.
Your nutrition is just as important as your 30 Day workouts, so we’re going to dive deeper into your eating and nutrition tomorrow. For those of you who have activated your 30-day Nutrition+ trial membership, you’ll get access to content from Ilana and Autumn, the creators of 2B Mindset and Ultimate Portion Fix (more on these nutrition plans tomorrow), plus tons of recipes, helpful tips, and support from an even bigger community. Nutrition+ also includes access to The Mindset Membership and The Monthly Fix, both designed to give you a deeper dive into the programs and help keep you accountable and on-track with your weight loss and healthy eating. Don’t have access to Nutrition+ or want to know more about it? DM me!
Let’s kick things off by getting to know each other. Answer these questions in the comments section below.
- Why are you excited for 30 Day Breakaway?
- Where do you live?
- What is your occupation?
- Which Shakeology flavour(s) are you drinking?
- Which Beachbody Performance supplement(s) are you taking and what’s your current eating program if you have one?
- What are your goals and what keeps you motivated?
- Are any of you motivated by a cause you care about (perhaps running a 5K to raise funds for charity)?
- How can our supportive group best help you reach your goals?
Tomorrow, I’ll share more about how this group will work. See you then!
Today’s To-Do’s:
- Assess your daily schedule—are you ready to commit?
- Congratulate yourself for taking this incredible step for your health!
- Watch the video “30 Day Breakaway Get Moving” [VIDEO]
UK
Welcome to our 30 Day Breakaway group! I can’t tell you how excited I am about Beachbody’s first-ever running AND resistance training programme. Don’t get me wrong – I’m no runner lol. At least not yet. BUT I have wanted to feel everything that comes with running – breaking away from the day-to-day, getting out in nature (yes, you can take these runs outside your living room!), and feeling that mental clarity or “runner’s high” that so many people talk about.
[Alt copy for a Coach who may have running experience] Welcome to our 30 Day Breakaway group! I can’t tell you how excited I am about Beachbody’s first-ever running AND resistance training programme. I personally started running XX years ago and I tell everyone I know it’s been one of the best things in my life. There’s a real joy in running and that’s what this programme is all about – breaking away from the day-to-day, getting out in nature (yes, you can take these runs outside your living room!), and feeling a real mental clarity or that “runner’s high” so many people talk about.
To top it off, Super Trainer Idalis Velazquez combines the fat-burning power of running with weightlifting to really hone in on strengthening and defining your entire body. Sounds like a win-win to me.
Speaking of winning, the next 30 days aren’t just about getting transformative results – we’re keeping another goal in mind: running a 5K.
This means you can either sign up for an actual/virtual race or you run the 5K distance on your own in your neighbourhood. The important thing is to focus our efforts on running (or walking) that distance on day 30.
I’ll go into a little more detail about the workouts later; for now, let’s get prepped for the journey ahead. During this Prep Week, I’ll be giving you some pointers so you can start strong from the very first workout.
My one piece of advice you shouldn’t ignore? Drink Shakeology – it’s a superfood shake that gives you the solid nutrition you need on a daily basis to not only make it through the day and help satisfy junk-food cravings, but also helps give you healthy energy so you feel your best and own every minute.† I’m speaking from personal experience – I’m just not the same without my shake!
On workout days, I’ve got two supplements at the ready: Beachbody Performance Energize and Recover. They really do help me get the most out of every sweaty minute and speed up recovery.‡
†Vitamins C, B6 and B12 contribute to normal energy-yielding metabolism. ‡Whey, pea, and casein are sources of protein. High in protein.
Your nutrition is just as important as your 30 Day workouts, so we’re going to dive deeper into your eating and nutrition tomorrow. For those of you who have activated your 30-day Nutrition+ trial membership, you’ll get access to content from Ilana and Autumn, the creators of 2B Mindset and Ultimate Portion Fix (more on these nutrition plans tomorrow), plus tons of recipes, helpful tips, and support from an even bigger community. Nutrition+ also includes access to The Mindset Membership and The Monthly Fix, both designed to give you a deeper dive into the programmes and help keep you accountable and on track with your weight loss and healthy eating. Don’t have access to Nutrition+ or want to know more about it? DM me!
Let’s kick things off by getting to know each other. Answer these questions in the comments section below.
- Why are you excited about 30 Day Breakaway?
- Where do you live?
- What is your occupation?
- Which Shakeology flavour(s) are you drinking?
- Which Beachbody Performance supplement(s) are you taking and what’s your current eating programme if you have one?
- What are your goals and what keeps you motivated?
- Are any of you motivated by a cause you care about (perhaps running a 5K to raise funds for charity)?
- How can our supportive group best help you reach your goals?
Tomorrow, I’ll share more about how this group will work. See you then!
Today’s To-Do’s:
- Assess your daily schedule – are you ready to commit?
- Congratulate yourself for taking this incredible step for your health!
- Watch the video “30 Day Breakaway Get Moving” [VIDEO]
Welcome to the 30 Day Breakaway Challenge Group!
To access closed captions: click on the “CC” icon in the lower right corner of the video and select “English (United States) CC”
To access closed captions: click on the “CC” icon in the lower right corner of the video and select “English (United States) CC”
Prep Week DAY 1
US
Welcome to our #mbf group!
I’ve been a huge fan of Super Trainer Megan Davies since she won the Beachbody reality show, THE 20s. It was my first glimpse into her powerful, positive, motivational style of fitness and nutrition, something I’m so excited that she’s brought into this new program.
#mbf is comprised of two 3-week programs— #mbf Muscle Burns Fat and #mbfa Muscle Burns Fat Advanced—that are designed to be done back-to-back. With #mbf, you’ll get lean, strong, and healthy as you rev up your metabolism and burn fat. You’ll work out every day for 3 weeks (I know it sounds like a lot) with an effective combination of 25- to 35-minute strength-training and cardio workouts. The goal is to get you toned, tight, and ready for the next 3 weeks of #mbfa, where Megan dials-up the intensity, challenges, and workout length (up to 40 minutes) for an even greater total-body transformation.
Your nutrition is just as important as your #mbf workouts, so we’re going to dive deeper into your eating and nutrition tomorrow. For those of you who have activated your 30-day trial Nutrition+ membership, you’ll get access to content from Ilana and Autumn, the creators of 2B Mindset and Ultimate Portion Fix (more on these nutrition plans tomorrow), plus tons of recipes, helpful tips, and support from an even bigger community. Nutrition+ also includes access to The Mindset Membership and The Monthly Fix, both designed to give you a deeper dive into the programs and help keep you accountable and on-track with your weight loss and healthy eating. Don’t have access to Nutrition+ or want to know more about it? DM me!
During our Prep Week, I’ll be giving you some pointers so you can start strong from the very first workout. These workouts are going to push and challenge you, and your body can’t perform at its highest levels without proper nutrition. Personally, I love to drink my Shakeology first thing in the morning. It starts my day off right and helps give my body the nutrients it needs to get through these workouts.*
Another important part of fueling your body every day is adding Beachbody Performance Energize and Recover to your routine, except recovery days, to help you tackle those workouts with laser-sharp focus and recover between them.*†‡
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
†Contains caffeine, which enhances mental alertness during intense muscular activity.
‡Whey, pea, and casein are sources of protein. High in protein.
One last thing: I know you’re going to love #mbf, and the support and accountability you’ll get from this group. The goal is to help every single person succeed—I’ll be leading us every step of the way.
Let’s kick things off by getting to know each other. Answer these questions in the comments section below.
- Why are you excited for #mbf?
- Where do you live?
- What is your occupation?
- Which Shakeology flavor(s) are you drinking?
- Are you following the 2B Mindset or Ultimate Portion Fix eating program? If not, I’d like you to select a nutrition program, because your nutrition is an integral part of helping you get the best results.
- Describe your eating habits. Are you a snacker, or do you just focus on eating 3 big meals a day, etc.?
- What are your nutrition goals? For example: eat healthier, gain control, mindful snacking.
- Which Beachbody Performance supplement(s) are you taking to prepare for your workouts or after to recover?
- What are your goals? Do you want to lose weight, get in shape, increase muscle mass, burn fat, fit into your favorite pair of shorts, or do you have some other goal?
- How can our supportive group best help you reach your goals?
Today’s To-Do’s:
- Assess your daily schedule. Are you ready to commit?
- Congratulate yourself for taking this incredible step for your health.
- Watch the Getting Started with #mbf and #mbfa video.
- Get a jump start on nutrition by watching the Introduction to Nutrition video, and checking out 2B Mindset or Ultimate Portion Fix.
Tomorrow, I’ll share more about how this group will work. See you then!
CA
Welcome to our #mbf group!
I’ve been a huge fan of Super Trainer Megan Davies since she won the Beachbody reality show, THE 20s. It was my first glimpse into her powerful, positive, motivational style of fitness and nutrition, something I’m so excited that she’s brought into this new program.
#mbf is comprised of two 3-week programs— #mbf Muscle Burns Fat and #mbfa Muscle Burns Fat Advanced—that are designed to be done back-to-back. With #mbf, you’ll get lean, strong, and healthy as you rev up your metabolism and burn fat. You’ll work out every day for 3 weeks (I know it sounds like a lot) with an effective combination of 25- to 35-minute strength-training and cardio workouts. The goal is to get you toned, tight, and ready for the next 3 weeks of #mbfa, where Megan dials-up the intensity, challenges, and workout length (up to 40 minutes) for an even greater total-body transformation.
Your nutrition is just as important as your #mbf workouts, so we’re going to dive deeper into your eating and nutrition tomorrow. For those of you who have activated your 30-day trial Nutrition+ membership, you’ll get access to content from Ilana and Autumn, the creators of 2B Mindset and Ultimate Portion Fix (more on these nutrition plans tomorrow), plus tons of recipes, helpful tips, and support from an even bigger community. Nutrition+ also includes access to The Mindset Membership and The Monthly Fix, both designed to give you a deeper dive into the programs and help keep you accountable and on-track with your weight loss and healthy eating. Don’t have access to Nutrition+ or want to know more about it? DM me!
During our Prep Week, I’ll be giving you some pointers so you can start strong from the very first workout. These workouts are going to push and challenge you, and your body can’t perform at its highest levels without proper nutrition. Personally, I love to drink my Shakeology first thing in the morning. It starts my day off right and helps give my body the nutrients it needs to get through these workouts.*
Another important part of fueling your body every day is adding Beachbody Performance Energize and Recover to your routine, except recovery days, to help you tackle those workouts with laser-sharp focus and recover between them.*†‡
†Contains caffeine, which enhances mental alertness during intense muscular activity.
‡Whey, pea, and casein are sources of protein. High in protein.
One last thing: I know you’re going to love #mbf, and the support and accountability you’ll get from this group. The goal is to help every single person succeed—I’ll be leading us every step of the way.
Let’s kick things off by getting to know each other. Answer these questions in the comments section below.
- Why are you excited for #mbf?
- Where do you live?
- What is your occupation?
- Which Shakeology flavor(s) are you drinking?
- Are you following the 2B Mindset or Ultimate Portion Fix eating program? If not, I’d like you to select a nutrition program, because your nutrition is an integral part of helping you get the best results.
- Describe your eating habits. Are you a snacker, or do you just focus on eating 3 big meals a day, etc.?
- What are your nutrition goals? For example: eat healthier, gain control, mindful snacking.
- Which Beachbody Performance supplement(s) are you taking to prepare for your workouts or after to recover?
- What are your goals? Do you want to lose weight, get in shape, increase muscle mass, burn fat, fit into your favorite pair of shorts, or do you have some other goal?
- How can our supportive group best help you reach your goals?
Today’s To-Do’s:
- Assess your daily schedule. Are you ready to commit?
- Congratulate yourself for taking this incredible step for your health.
- Watch the Getting Started with #mbf and #mbfa video.
- Get a jump start on nutrition by watching the Introduction to Nutrition video, and checking out 2B Mindset or Ultimate Portion Fix.
Tomorrow, I’ll share more about how this group will work. See you then!
UK
Welcome to our #mbf group!
I’ve been a huge fan of Super Trainer Megan Davies since she won the Beachbody reality show, THE 20s. It was my first glimpse into her powerful, positive, motivational style of fitness and nutrition, something I’m so excited that she’s brought into this new program.
#mbf is comprised of two 3-week programs— #mbf Muscle Burns Fat and #mbfa Muscle Burns Fat Advanced—that are designed to be done back-to-back. With #mbf, you’ll get lean, strong, and healthy as you rev up your metabolism and burn fat. You’ll work out every day for 3 weeks (I know it sounds like a lot) with an effective combination of 25- to 35-minute strength-training and cardio workouts. The goal is to get you toned, tight, and ready for the next 3 weeks of #mbfa, where Megan dials-up the intensity, challenges, and workout length (up to 40 minutes) for an even greater total-body transformation.
Your nutrition is just as important as your #mbf workouts, so we’re going to dive deeper into your eating and nutrition tomorrow. For those of you who have activated your 30-day trial Nutrition+ membership, you’ll get access to content from Ilana and Autumn, the creators of 2B Mindset and Ultimate Portion Fix (more on these nutrition plans tomorrow), plus tons of recipes, helpful tips, and support from an even bigger community. Nutrition+ also includes access to The Mindset Membership and The Monthly Fix, both designed to give you a deeper dive into the programs and help keep you accountable and on-track with your weight loss and healthy eating. Don’t have access to Nutrition+ or want to know more about it? DM me!
During our Prep Week, I’ll be giving you some pointers so you can start strong from the very first workout. These workouts are going to push and challenge you, and your body can’t perform at its highest levels without proper nutrition. Personally, I love to drink my Shakeology first thing in the morning. It starts my day off right and helps give my body the nutrients it needs to get through these workouts.*
Another important part of fueling your body every day is adding Beachbody Performance Energize and Recover to your routine, except recovery days, to help you tackle those workouts with laser-sharp focus and recover between them.*†‡
†Contains caffeine, which enhances mental alertness during intense muscular activity.
‡Whey, pea, and casein are sources of protein. High in protein.
One last thing: I know you’re going to love #mbf, and the support and accountability you’ll get from this group. The goal is to help every single person succeed—I’ll be leading us every step of the way.
Let’s kick things off by getting to know each other. Answer these questions in the comments section below.
- Why are you excited for #mbf?
- Where do you live?
- What is your occupation?
- Which Shakeology flavor(s) are you drinking?
- Are you following the 2B Mindset or Ultimate Portion Fix eating program? If not, I’d like you to select a nutrition program, because your nutrition is an integral part of helping you get the best results.
- Describe your eating habits. Are you a snacker, or do you just focus on eating 3 big meals a day, etc.?
- What are your nutrition goals? For example: eat healthier, gain control, mindful snacking.
- Which Beachbody Performance supplement(s) are you taking to prepare for your workouts or after to recover?
- What are your goals? Do you want to lose weight, get in shape, increase muscle mass, burn fat, fit into your favorite pair of shorts, or do you have some other goal?
- How can our supportive group best help you reach your goals?
Today’s To-Do’s:
- Assess your daily schedule. Are you ready to commit?
- Congratulate yourself for taking this incredible step for your health.
- Watch the Getting Started with #mbf and #mbfa video.
- Get a jump start on nutrition by watching the Introduction to Nutrition video, and checking out 2B Mindset or Ultimate Portion Fix.
Tomorrow, I’ll share more about how this group will work. See you then!
Welcome to the #mbf Challenge Group!
To access closed captions: click on the “CC” icon in the lower right corner of the video and select “English (United States) CC”
To access closed captions: click on the “CC” icon in the lower right corner of the video and select “English (United States) CC”
Prep DAY 1
Welcome to our 645 Group!
Before I jump into Prep Week, our to-do list, or really ANYTHING…I want to talk about the commitment you’ve all made to yourselves, each other, and this incredible new program . 645 will test your grit and determination, but Super Trainer Amoila Cesar knows exactly what it takes to get you across the finish line feeling strong and energized , not defeated and spent. We’ll take it day by day, workout by workout, and make sure that none of us are left behind.
Amoila has trained pro athletes to get in the best shape of their lives, and along the way discovered a powerful insight—the simple secret to getting meaningful, visible results has nothing to do with the weights in your hands. It’s your commitment.
Today starts our Prep Week. Each day, I’ll give you a little more info about 645, and what you can expect from the 78 workouts over the next 13 weeks. We’ll talk nutrition, the importance of your daily Shakeology, how Beachbody Performance supplements can help you get the most out of your workouts, and dialing-in what you eat. The great news that I couldn’t wait to share is, if you purchased a 645 Challenge Pack, you get access to both the entire Portion Fix program and the entire 2B Mindset program for FREE. Whichever you choose, you’ll get healthy, long-term results. More info to come in the days ahead.
One last thing: I know you’re going to love 645 and the support and accountability you’ll get from our group. The goal is to help every single person succeed—I’ll be leading us every step of the way.
Let’s kick things off by getting to know each other. Answer these questions in the comments section below.
- Why are you excited for 645?
- Which Shakeology flavor(s) are you drinking?
- Are you following the Portion Fix or 2B Mindset eating program ? If not, take time today to review both programs .
- Describe your eating habits. Are you a snacker, or do you just focus on eating 3 big meals a day, etc.?
- What are your nutrition goals? For example: eat healthier, gain control, mindful snacking.
- Which Beachbody Performance supplement(s) are you taking to prepare for your workouts or after to recover?
- What are your goals? Do you want to lose weight, get in shape, increase muscle mass, burn fat, fit into your favorite pair of shorts, or do you have some other goal?
- How can our supportive group best help you reach your goals?
- We may all have different goals and reasons for committing to this program . What does Reach Your Peak mean to you?
Today’s To-Do’s:
- Assess your daily schedule. Are you ready to commit?
- Congratulate yourself for taking this incredible step for your health.
- Read the Get Started Guide and review the calendar.
- Do the Form Check Test found in the Start Here tab on Beachbody On Demand.
- Get a jump-start on nutrition by watching the Reach Your Peak with Your Nutrition Programs video, and checking out Portion Fix and 2B Mindset.
See you tomorrow!
Welcome to the 645 Challenge Group!
To access closed captions: click on the “CC” icon in the lower right corner of the video and select “English (United States) CC”
To access closed captions: click on the “CC” icon in the lower right corner of the video and select “English (United States) CC”
Prep Week – Day 1
Team Cup is just a few days away and I hope you’re as excited as I am! Let’s start by setting up a team call to discuss our goals. Would [DAY] at [TIME] work for everyone? Comment below with your personal goals for Team Cup month that we can discuss.
Prep DAY 1
US
Welcome to our 9 Week Control Freak Group!
Super Trainer Autumn Calabrese is back! I’ve always been a huge fan of how she puts her heart and soul into every program. 9 Week Control Freak is no exception. She’s been developing this for close to a year, and has created a truly breakthrough program that leaves NOTHING to chance. If you want to lose weight, get in better shape, and finally get on top of your nutrition and rest, Autumn has brought together her most powerful tools. This one’s a game-changer, guys.
To get better results from 9 Week Control Freak, you’ll need dumbbells, a Core Ball, a step, and the Control Track. But if you don’t have a Control Track, Core Ball, or step, Autumn’s 9 Week Control Freak: Off the Wall workouts will give you the 9 Week Control Freak experience using just dumbbells. Regardless if you’re following the official 9 Week Control Freak program or alternative path – 9 Week Control Freak: Off the Wall – it’s a game-changer, guys.
Here’s how our group works: This first week is preparation. Create your workout space, get your weights ready, and set up your Control Track. You’ll pick an eating plan, start meal planning and prepping, and get your head into the game. And then it’s go time.
This 9-week program is broken into 3 phases, 3 weeks each that ladder up the intensity, so you never plateau. Ideally, you’ll start on Monday and follow the schedule as it appears on your Brag Board. I’ll be with you every step of the way—including rest days—and we’ll ALL be cheering each other on to stay focused and in control.
Let’s talk nutrition. As Autumn always says, “You can’t out-train a bad diet!” The truth is you can’t starve yourself to a better body—you need the right food and fuel to stay on-track and motivated. Autumn suggests you follow her breakthrough portion-control program Ultimate Portion Fix—more on this tomorrow. The great news: If you purchased a 9 Week Control Freak Challenge Pack, you get access to the Ultimate Portion Fix program , as well as 2B Mindset, Beachbody’s other nutrition program , for FREE. Whichever you choose, you’ll get healthy, long-term results.
Commit to one, and get started right away—by the time we’re at Day 1 of the workouts, my hope is that you’re in a new nutrition routine, and fueling your body with a daily Shakeology. Personally, I love to drink my Shakeology first thing in the morning. It starts my day off right and helps give my body the nutrients it needs to get through these workouts.*
Another important part of fueling your body is adding Beachbody Performance Energize and Recover to your workout routine to help you tackle your workouts with laser-sharp focus and recover quickly and efficiently between them.*
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
One last thing: I know you’re going to love 9 Week Control Freak and the support and accountability you’ll get from our group. The goal is to help every single person succeed—I’ll be leading us every step of the way.
Let’s kick things off by getting to know each other. Answer these questions in the comments section below.
- Why are you excited for 9 Week Control Freak?
- Remove for France: Which Shakeology flavor(s) are you drinking?
- Are you following the Ultimate Portion Fix or 2B Mindset eating program ? If not, take time today to review both programs and commit to one.
- Describe your eating habits. Are you a snacker, or do you just focus on eating 3 big meals a day, etc.?
- What are your nutrition goals? For example: eat healthier, gain control, mindful snacking.
- Which Beachbody Performance supplement(s) are you taking to prepare for your workouts or after to recover? [FR: Are you taking Beachbody Performance Energize to prepare for your workouts?]
- What are your goals? Do you want to lose weight, get in shape, increase muscle mass, burn fat, fit into your favorite pair of shorts, or do you have some other goal?
- How can our supportive group best help you reach your goals?
Today’s To-Do’s:
- Assess your daily schedule. Are you ready to commit?
- Congratulate yourself for taking this incredible step for your health.
- Read the Get Started Guide, and if you are following the official 9 Week Control Freak program, watch the Control Track Installation videos.
- Get a jump-start on nutrition by watching the Introduction to Nutrition video, and checking out Ultimate Portion Fix and 2B Mindset.
Tomorrow, I’ll share more about how this group will work. See you then!
CA
Welcome to our 9 Week Control Freak Group!
Super Trainer Autumn Calabrese is back! I’ve always been a huge fan of how she puts her heart and soul into every program. 9 Week Control Freak is no exception. She’s been developing this for close to a year, and has created a truly breakthrough program that leaves NOTHING to chance. If you want to lose weight, get in better shape, and finally get on top of your nutrition and rest, Autumn has brought together her most powerful tools. This one’s a game-changer, guys.
To get better results from 9 Week Control Freak, you’ll need dumbbells, a Core Ball, a step, and the Control Track. But if you don’t have a Control Track, Core Ball, or step, Autumn’s 9 Week Control Freak: Off the Wall workouts will give you the 9 Week Control Freak experience using just dumbbells. Regardless if you’re following the official 9 Week Control Freak program or alternative path – 9 Week Control Freak: Off the Wall – it’s a game-changer, guys.
Here’s how our group works: This first week is preparation. Create your workout space, get your weights ready, and set up your Control Track. You’ll pick an eating plan, start meal planning and prepping, and get your head into the game. And then it’s go time.
This 9-week program is broken into 3 phases, 3 weeks each that ladder up the intensity, so you never plateau. Ideally, you’ll start on Monday and follow the schedule as it appears on your Brag Board. I’ll be with you every step of the way—including rest days—and we’ll ALL be cheering each other on to stay focused and in control.
Let’s talk nutrition. As Autumn always says, “You can’t out-train a bad diet!” The truth is you can’t starve yourself to a better body—you need the right food and fuel to stay on-track and motivated. Autumn suggests you follow her breakthrough portion-control program Ultimate Portion Fix—more on this tomorrow. The great news: If you purchased a 9 Week Control Freak Challenge Pack, you get access to the Ultimate Portion Fix program , as well as 2B Mindset, Beachbody’s other nutrition program , for FREE. Whichever you choose, you’ll get healthy, long-term results.
Commit to one, and get started right away—by the time we’re at Day 1 of the workouts, my hope is that you’re in a new nutrition routine, and fueling your body with a daily Shakeology. Personally, I love to drink my Shakeology first thing in the morning. It starts my day off right and helps give my body the nutrients it needs to get through these workouts.
Another important part of fueling your body is adding Beachbody Performance Energize and Recover to your workout routine to help you tackle your workouts with laser-sharp focus and recover quickly and efficiently between them.
One last thing: I know you’re going to love 9 Week Control Freak and the support and accountability you’ll get from our group. The goal is to help every single person succeed—I’ll be leading us every step of the way.
Let’s kick things off by getting to know each other. Answer these questions in the comments section below.
- Why are you excited for 9 Week Control Freak?
- Remove for France: Which Shakeology flavor(s) are you drinking?
- Are you following the Ultimate Portion Fix or 2B Mindset eating program ? If not, take time today to review both programs and commit to one.
- Describe your eating habits. Are you a snacker, or do you just focus on eating 3 big meals a day, etc.?
- What are your nutrition goals? For example: eat healthier, gain control, mindful snacking.
- Which Beachbody Performance supplement(s) are you taking to prepare for your workouts or after to recover? [FR: Are you taking Beachbody Performance Energize to prepare for your workouts?]
- What are your goals? Do you want to lose weight, get in shape, increase muscle mass, burn fat, fit into your favorite pair of shorts, or do you have some other goal?
- How can our supportive group best help you reach your goals?
Today’s To-Do’s:
- Assess your daily schedule. Are you ready to commit?
- Congratulate yourself for taking this incredible step for your health.
- Read the Get Started Guide, and if you are following the official 9 Week Control Freak program, watch the Control Track Installation videos.
- Get a jump-start on nutrition by watching the Introduction to Nutrition video, and checking out Ultimate Portion Fix and 2B Mindset.
Tomorrow, I’ll share more about how this group will work. See you then!
UK
Welcome to our 9 Week Control Freak Group!
Super Trainer Autumn Calabrese is back! I’ve always been a huge fan of how she puts her heart and soul into every program. 9 Week Control Freak is no exception. She’s been developing this for close to a year, and has created a truly breakthrough program that leaves NOTHING to chance. If you want to lose weight, get in better shape, and finally get on top of your nutrition and rest, Autumn has brought together her most powerful tools. This one’s a game-changer, guys.
To get better results from 9 Week Control Freak, you’ll need dumbbells, a Core Ball, a step, and the Control Track. But if you don’t have a Control Track, Core Ball, or step, Autumn’s 9 Week Control Freak: Off the Wall workouts will give you the 9 Week Control Freak experience using just dumbbells. Regardless if you’re following the official 9 Week Control Freak program or alternative path – 9 Week Control Freak: Off the Wall – it’s a game-changer, guys.
Here’s how our group works: This first week is preparation. Create your workout space, get your weights ready, and set up your Control Track. You’ll pick an eating plan, start meal planning and prepping, and get your head into the game. And then it’s go time.
This 9-week program is broken into 3 phases, 3 weeks each that ladder up the intensity, so you never plateau. Ideally, you’ll start on Monday and follow the schedule as it appears on your Brag Board. I’ll be with you every step of the way—including rest days—and we’ll ALL be cheering each other on to stay focused and in control.
Let’s talk nutrition. As Autumn always says, “You can’t out-train a bad diet!” The truth is you can’t starve yourself to a better body—you need the right food and fuel to stay on-track and motivated. Autumn suggests you follow her breakthrough portion-control program Ultimate Portion Fix—more on this tomorrow. The great news: If you purchased a 9 Week Control Freak Challenge Pack, you get access to the Ultimate Portion Fix program , as well as 2B Mindset, Beachbody’s other nutrition program , for FREE. Whichever you choose, you’ll get healthy, long-term results.
Commit to one, and get started right away—by the time we’re at Day 1 of the workouts, my hope is that you’re in a new nutrition routine, and fueling your body with a daily Shakeology. Personally, I love to drink my Shakeology first thing in the morning. It starts my day off right and helps give my body the nutrients it needs to get through these workouts.
Another important part of fueling your body is adding Beachbody Performance Energize and Recover to your workout routine to help you tackle your workouts with laser-sharp focus and recover quickly and efficiently between them.†‡
‡Whey, pea, and casein are sources of protein. High in protein.
†Contains caffeine, which enhances mental alertness during intense muscular activity.
One last thing: I know you’re going to love 9 Week Control Freak and the support and accountability you’ll get from our group. The goal is to help every single person succeed—I’ll be leading us every step of the way.
Let’s kick things off by getting to know each other. Answer these questions in the comments section below.
- Why are you excited for 9 Week Control Freak?
- Remove for France: Which Shakeology flavor(s) are you drinking?
- Are you following the Ultimate Portion Fix or 2B Mindset eating program ? If not, take time today to review both programs and commit to one.
- Describe your eating habits. Are you a snacker, or do you just focus on eating 3 big meals a day, etc.?
- What are your nutrition goals? For example: eat healthier, gain control, mindful snacking.
- Which Beachbody Performance supplement(s) are you taking to prepare for your workouts or after to recover? [FR: Are you taking Beachbody Performance Energize to prepare for your workouts?]
- What are your goals? Do you want to lose weight, get in shape, increase muscle mass, burn fat, fit into your favorite pair of shorts, or do you have some other goal?
- How can our supportive group best help you reach your goals?
-
Today’s To-Do’s:
- Assess your daily schedule. Are you ready to commit?
- Congratulate yourself for taking this incredible step for your health.
- Read the Get Started Guide, and if you are following the official 9 Week Control Freak program, watch the Control Track Installation videos.
- Get a jump-start on nutrition by watching the Introduction to Nutrition video, and checking out Ultimate Portion Fix and 2B Mindset.
Tomorrow, I’ll share more about how this group will work. See you then!
Welcome to the 9 Week Control Freak Challenge Group!
To access closed captions: click on the “CC” icon in the lower right corner of the video and select “English (United States) CC”
To access closed captions: click on the “CC” icon in the lower right corner of the video and select “English (United States) CC”
Prep Day 2:
You are now learning how food can affect your gut health, but did you also know that exercise, sleep, and stress have an impact too?
That’s why Autumn created such a comprehensive program. She’ll not only help you try and figure out which foods you’re sensitive to, she’ll also give you tips for helping manage stress and create a relaxing nighttime routine. Plus, you get the 4 Weeks For Every Body workouts!
The 4 Week Gut Protocol program includes:
- Program Guide
- 4 program videos and four weekly FOCUS videos
- Portion Fix hybrid container plans
- Food lists specifically for this program
- Log sheets, Calorie Target calculators, Food Tracker Worksheet, and Bristol Stool Chart
- Gut-healthy recipes and snack ideas
- Access to the 4 Weeks For Every Body workouts
You’ll find all these on Beachbody On Demand (BOD), and I’ve uploaded the PDFs into the “Files” section of this BODgroup.
To access the 4 Weeks For Every Body workouts, sign in to BOD on your computer or phone and go to Programs. If you need a BOD membership, let me know and I’ll help you get signed up. Make sure you download the Beachbody On Demand app to access the program and this group!
Today’s To-Do’s:
Watch “The Foundation of a Healthy Gut” video to get an overview of the program and why good gut health is so important. Then spend some time looking through all the program materials. You don’t have to master it all today, but it’s a good idea to get familiar with what’s to come.
Coach Tip
Upload the Program Guide and other PDFs to the “Files” section of this group on BODgroups so your challengers have easy access to them.
Prep Day 2:
Let’s talk about what makes LIIFT MORE unique.
Joel uses simple but effective weightlifting moves to help you build muscle, then he adds HIIT to burn calories and fat to help you get lean. It’s a magic combo that works amazingly well not only for physical results, but for mental and emotional results as well. You’ll build muscle AND confidence!
The program is set up in 2 phases. In Phase 1 you’ll alternate lifting days with lift + HIIT days to help build strength and lean muscle. It’s similar in Phase 2, except Joel changes the muscle splits and adds more reps and intensity. Every workout ends with a finisher for your core to help strengthen and tighten your abs.
There are two rest days per week, or you can do the Upper and Lower Recovery workouts. They’re great for helping your muscles feel better. Don’t forget, if you bought a LIIFT MORE Total-Solution Pack, you also get your first 30 days of BODi included, and there are lots of recovery-style yoga and flexibility workouts to choose from for your rest days.
Coach Tip
- Mention the equipment needed for the program: dumbbells (light, medium, and heavy—this will be different for everyone, so encourage them to have a range of weights for small and large muscle groups), an adjustable bench that goes from flat to incline, and Power Loops for the leg workouts (these are optional).
- Explain how to use Beachbody On Demand (BOD) and access the LIIFT MORE program. Encourage people to download the Beachbody On Demand app.
- The digital materials are available on BOD: Workout Calendar and Weight Progression Tracker, Get Started Guide, 2B Mindset and Portion Fix 1-week meal plans, and Quick Start Nutrition Guide. You can also upload them to the Files section of the group for easy access.
- The workouts have French and Spanish dubbing if you have customers who need them.
Prep Day 2:
Ever notice that your healthy habits (like working out or meal prepping) are sometimes the first thing to drop off when life gets in the way? It’s totally normal—it happens to me all the time. But Job 1 is here to remind us that our health is not something we should put on the back burner. It should be our top priority!
Today, I want you to check out the Get Started Guide. There you’ll find a short overview of the workouts we’ll be doing and info on the recommended nutrition programs and supplements.
I know a lot of people struggle with nutrition. That’s why I highly recommend following either 2B Mindset or Portion Fix. Unlike strict diets (which definitely aren’t sustainable) these programs teach you easy, realistic strategies for eating healthy and feeling your best during Job 1.
If you’re the type of person who needs to eat larger volumes of food to feel satisfied, there’s 2B Mindset. Created by MS, Registered Dietitian Nutritionist, Ilana Muhlstein, 2B Mindset is a flexible approach to weight loss that allows you to live your life, eat the healthy foods you love, and STILL reach your goals. No counting calories or eliminating food groups!
If you’re looking for something that removes the guesswork from knowing what and how much to eat, there’s Portion Fix. It was created by fitness and nutrition expert Autumn Calabrese, and it uses color-coded containers to help you create delicious, perfectly portioned meals. Nothing is off-limits—not even wine and dessert!
Still not sure which one to pick? Use our Nutrition Quiz to find out!
Here are your to-do’s for today. Grab your Job 1 notepad and pen and write these down—check them off as soon as you’re done.
- Check out your Get Started Guide or head to the Job 1 Get Started tab on BOD to watch the Job 1 Getting Started video.
- Watch the Nutrition and Supplement videos within the Job 1 Get Started tab.
- Pick a nutrition plan—either 2B Mindset or Portion Fix.
- Make sure you’re stocked up on Shakeology and Beachbody Performance Energize.
Extra credit: Check out BODi. If you purchased a Total-Solution Pack, you received the first 30 days of membership access to incredible live and on-demand workouts with amazing music! Plus, they also post exclusive new recipes and meal plans every single month!
Coach Tip
Upload the Get Started Guide and Quick Start Nutrition Guide PDFs to the “Files” section of your group on BODgroups, so participants have easy access.
Prep Day 2:
A big part of FIRE AND FLOW is practicing being good to yourself. That doesn’t just mean moving your body and eating healthy foods—it means showing your mental health some love too!
That’s where the FIRE AND FLOW 4-Week Journal comes in. It’s going to be a huge part of our self-care practice for the next few weeks. In the first few pages, you’ll notice there are places to write down your goals, snap some before pics, and record your before measurements. Fill in those areas before we get started next week. They’ll give you a good visual of your progress.
On page 11, you’ll see an example of your daily habit tracker. There’s one for each day of the program. You can use these pages to schedule your workouts and daily to-do’s, plus log how you’re vibing with the program. There’s even a little space to get your gratitude on, which is a feel-good habit to get into!
Starting on page 15, you’ll find your daily prompts. Each week’s prompts cover a new theme:
- Week 1: Self-Awareness
- Week 2: Breakthroughs
- Week 3: Empowerment
- Week 4: Self-Love
Each day has a different prompt to give your mental health a boost. They’re short, so schedule a few minutes every day to fill them out! Jericho and Elise even talk through them in the workouts.
Coach Tip
A big part of mental health is what we put into our bodies as fuel. When appropriate, reinforce the importance of Shakeology and Beachbody Performance Energize and Recover supplements to help them get results. Here are a few idea starters for posts:
1. Share your favorite Shakeology recipes.
2. Share how the Shakeology Wellness Tracker has helped you stay consistent, and the benefits you’ve noticed.
3. Create an Instagram Reel or TikTok of your pre-workout/post-workout routine featuring Shakeology, Energize, and Recover.
4. Describe how Shakeology, Energize, and Recover have positively impacted your health and fitness.
Prep Day 2:
US
What’s great about this program is that it makes consistency and results achievable for EVERY BODY.
Each week you’ll do 3 strength-building workouts and 1 cardio workout. They’re all NO impact. Autumn crafted these workouts to minimize the stress on your joints while still giving you a good workout in under 30 minutes. She puts the focus on eccentric (lengthening) movements that help optimize your results by maximizing time under tension.
Autumn also created 4 optional indoor cycling rides called 4 Rides For Every Body, available exclusively on BODi, that you can integrate with your regular workouts. You’ll need a Beachbody bike or any stationary bike to do these rides. If you purchased a Total-Solution Pack, you could have opted-in for the first 30 days of a monthly BODi subscription. But if you still need a BODi membership, send me a message.
I want to quickly touch on my number-one nutrition must-have: Shakeology. It’s a superfood shake that’s delicious and filled with unique botanicals you don’t usually get in the average diet. It helps provide healthy energy, curb cravings, and support healthy weight loss.* There are tons of ways to enjoy it.
Coach Tip
Share your favorite Shakeology flavor, your go-to recipe, and when you like to drink it.
If you drink Shakeology, what’s your favorite recipe? I’m always looking to try something new!
Today’s To-Do’s:
Watch the Introduction video on Beachbody On Demand to get an overview of the 4 Weeks For Every Body program and how it works.
Coach Tip
Upload the Get Started Guide, Quick Start Nutrition Guide, Workout Calendar, and Dumbbell Tracker PDFs to the “Files” section of this group on BODgroups so your challengers have easy access to them.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
CA
What’s great about this program is that it makes consistency and results achievable for EVERY BODY.
Each week you’ll do 3 strength-building workouts and 1 cardio workout. They’re all NO impact. Autumn crafted these workouts to minimize the stress on your joints while still giving you a good workout in under 30 minutes. She puts the focus on eccentric (lengthening) movements that help optimize your results by maximizing time under tension.
Autumn also created 4 optional indoor cycling rides called 4 Rides For Every Body, available exclusively on BODi, that you can integrate with your regular workouts. You’ll need a Beachbody bike or any stationary bike to do these rides. If you purchased a Total-Solution Pack, you could have opted-in for the first 30 days of a monthly BODi subscription. But if you still need a BODi membership, send me a message.
I want to quickly touch on my number-one nutrition must-have: Shakeology. It’s a superfood shake that’s delicious and filled with unique botanicals you don’t usually get in the average diet. It helps provide healthy energy and supports healthy weight loss. There are tons of ways to enjoy it.
Coach Tip
Share your favorite Shakeology flavor, your go-to recipe, and when you like to drink it.
If you drink Shakeology, what’s your favorite recipe? I’m always looking to try something new!
Today’s To-Do’s:
Watch the Introduction video on Beachbody On Demand to get an overview of the 4 Weeks For Every Body program and how it works.
Coach Tip
Upload the Get Started Guide, Quick Start Nutrition Guide, Workout Calendar, and Dumbbell Tracker PDFs to the “Files” section of this group on BODgroups so your challengers have easy access to them.
UK
What’s great about this program is that it makes consistency and results achievable for EVERY BODY.
Each week you’ll do 3 strength-building workouts and 1 cardio workout. They’re all NO impact. Autumn crafted these workouts to minimize the stress on your joints while still giving you a good workout in under 30 minutes. She puts the focus on eccentric (lengthening) movements that help optimize your results by maximizing time under tension.
Autumn also created 4 optional indoor cycling rides called 4 Rides For Every Body, available exclusively on BODi, that you can integrate with your regular workouts. You’ll need a Beachbody bike or any stationary bike to do these rides. If you purchased a Total-Solution Pack, you could have opted-in for the first 30 days of a monthly BODi subscription. But if you still need a BODi membership, send me a message.
I want to quickly touch on my number-one nutrition must-have: Shakeology. It’s a superfood shake that’s delicious and filled with unique botanicals you don’t usually get in the average diet. It helps provide healthy energy and supports healthy weight loss. There are tons of ways to enjoy it.
Coach Tip
Share your favorite Shakeology flavor, your go-to recipe, and when you like to drink it.
If you drink Shakeology, what’s your favorite recipe? I’m always looking to try something new!
Today’s To-Do’s:
Watch the Introduction video on Beachbody On Demand to get an overview of the 4 Weeks For Every Body program and how it works.
Coach Tip
Upload the Get Started Guide, Quick Start Nutrition Guide, Workout Calendar, and Dumbbell Tracker PDFs to the “Files” section of this group on BODgroups so your challengers have easy access to them.
Prep DAY 2
Here’s why 9 Week Control Freak is so unique. Autumn packs an incredibly effective and intense workout into about 30 minutes, 5 days a week. You’ll get as good a workout as some people get after an hour in the gym. This is about working out smarter and harder, not longer. If you’re like me, you want to work out and get on with your day.
Three innovative training methods—what we’ll be referring to as DCT-T (density training, strength complexes, and Tabata cardio)—will target major muscle groups with a combination of resistance training and cardio to help build strength, increase stamina, and boost your cardiovascular fitness. Those might sound confusing, so let me break it down!
Density Training: You’ll do as many sets of 5 different exercises as you can before the time expires. You control the pace and intensity, but the goal is to take as little rest as possible. The harder and faster you go without sacrificing good form, the more fat you’ll burn and the more muscle you’ll build.
Strength Complexes: Autumn stacks moves together in a way that maximizes your time and results by efficiently targeting multiple muscle groups to build greater strength. You’ll only need one pair of dumbbells or the Control Track for each complex, but you won’t put them down until you’ve completed every set of every exercise. No rest equals more time under tension—a key growth stimulus.
Tabata Cardio: Crush calories and burn fat as you help chisel your body and increase endurance by challenging your speed, strength, and staying power.
I told you Autumn has thought of everything!
If you’re following the official program, in addition to dumbbells and a step, you’ll need two pieces of essential equipment: the Control Track and a Core Ball. The Control Track will blow your mind—it’s super-adjustable, and designed to hit your muscles from multiple angles while increasing your time under tension, a key muscle-growth driver. The Core Ball will target and engage your core, helping you burn more calories while you tighten and tone everything. Who doesn’t love that?
If using this equipment isn’t an option, you can follow 9 Week Control Freak: Off the Wall, which is designed to give you the program experience with just dumbbells. It includes 15 workouts total—5 for each of the 3 phases, meant to be done for 3 weeks each. Following the original 9 Week Control Freak program with the equipment is the best way to achieve results, but you’ll still see incredible results with this alternative path.
We are going to be taking control for 9 weeks and you need to make sure that you are eating correctly so you have the energy to give it your all, but in the right portions so you’re also achieving your goals. 9 Week Control Freak comes with Beachbody’s Quick Start Nutrition Guide, which provides an overview of our nutrition programs and products, with some sample recipes.
But if you really want to be a control freak, as I mentioned yesterday, Autumn suggests you follow her Ultimate Portion Fix program , which is exactly what she and the cast used while doing the program . There are different paths to follow, from Foundational Fix which allows you to still enjoy wine and dessert, to Timed-Nutrition which is a more prescriptive approach to eating balanced meals specifically timed throughout the day. No matter which path you choose with Ultimate Portion Fix, you will learn to be in control of your food instead of food controlling you. There is so much flexibility in this program and many delicious recipes available. Follow it properly and you’ll feel more full and satisfied. No starvation, no deprivation.
For 9 Week Control Freak, we calculate our containers based on the moderately challenging exercise calculation. But that’s not because it’s easy—we pack so much into a short period of time. You may choose to follow 2B Mindset, Beachbody’s other nutrition program . If you do, make sure to check out the 2B Mindset & Exercise video for any modifications. As a reminder, if you purchased a 9 Week Control Freak Challenge Pack you get streaming access to both of these nutrition programs , plus the portion-control containers and 2B Mindset Tracker. You’ll get digital access to all the program materials for these programs , but if you prefer to have printed copies of the Ultimate Portion Fix Logbook, Workbook, or FIXATE cookbooks, you can always purchase them at TeamBeachbody.com.
Whichever nutrition program you follow, what matters most is that you truly take control and follow it. If you need help picking your plan, send me a DM and I can help you get started with the nutrition plan that best suits you and your goals.
Today’s To-Do’s:
- Check out Ultimate Portion Fix and 2B Mindset on Beachbody On Demand and pick the one that’s right for you. If you need help deciding, please ask me.
- Remove for France: Make sure you’re stocked up on Shakeology.
- Got a question? Fire away in the comments.
Coach Tip
Upload the Get Started Guide and other program materials to the Files section of your group on BODgroups, so participants have easy access.
Prep Week DAY 2
Want to know why LET’S GET UP! is so unique?
Shaun T takes easy-to-follow dance fitness and combines it with resistance training so you not only get the FUN of dancing, you get a workout that delivers results! Every day is a new opportunity to love yourself and feel amazing while doing something good for your body and your health.
I know you’re going to love Shaun’s positivity and the way he empowers you to be authentically YOU. From the moment you get up in the morning, you have something to look forward to—your LET’S GET UP! workout, this group, and the joy that comes from celebrating all that your body can do.
Coach Tip
Explain how you’ve specifically structured the group: how many workouts per week, when you plan on posting, etc. Upload the Get Started Guide and Quick Start Nutrition Guide PDF to the “Files” section of your group on BODgroups, so participants have easy access.
Here’s how I’ve structured our group:
Before we jump into the program, you’ll want to watch three important LET’S GET UP! videos: Getting Started, Introduction to Nutrition Programs, and Introduction to Nutrition Supplements on Beachbody On Demand. I also recommend that you watch the Getting Started With Shakeology video here: https://www.beachbodyondemand.com/programs/shakeology/start-here
In the Getting Started video Shaun introduces you to the program and shares some of his steps for getting started.
The Introduction to Nutrition Programs video shares Beachbody’s approach to nutrition and introduces you to 2B Mindset and Ultimate Portion Fix as part of the total solution. Both nutrition programs are designed to help you get the best results with LET’S GET UP!—and beyond.
I know a lot of people struggle with what to eat, and there’s a ton of overwhelming information out there. The truth is, you can’t starve your way to a better body. What you eat MATTERS. Beachbody offers some really amazing tools to help you get on-track with your eating:
2B Mindset, created by Ilana Muhlstein, MS, RDN, is a flexible approach to weight loss that lets you eat larger volumes of food so you feel satisfied physically and emotionally. Plus, you don’t have to deprive yourself of your favorite things, like carbs, sweets, or alcohol.
Ultimate Portion Fix, created by fitness and nutrition expert Autumn Calabrese, helps give you control over food by teaching you how to portion out what you eat with easy-to-use color-coded containers. You’ll learn how to create delicious, perfectly portioned meals aligned to your goals while still enjoying the foods you love (even dessert and wine!).
Today’s To-Do’s:
- Watch the Getting Started, Introduction to Nutrition Programs, and Introduction to Nutrition Supplements videos on Beachbody On Demand.
- Pick a nutrition program—if you purchased a Challenge Pack, you get streaming access to BOTH nutrition programs. You’ll get Ilana’s tracking journal for 2B Mindset and Autumn’s portion-control containers for Ultimate Portion Fix. Send me a message once your package arrives and I can help you get started with the nutrition plan that best suits you and your goals.
- Make sure you’re stocked up on Shakeology and Beachbody Performance supplements.
Prep DAY 2
US
645 is 6 days a week, 45 minutes a day, of functional, total-body resistance training, high-energy cardio, and restorative mobility workouts. You’ll build strength and power as you hit major muscle groups, and increase your range of motion and overall fitness. With Amoila’s next-level training cues, you’ll unlock the right way to do every move, so you get the best possible results from every workout. The last thing he wants is for you to struggle to follow along, so make sure you listen to his tips and focus on perfecting your form!
There are 78 workouts broken into 4 stages. Each week follows the same schedule, but Amoila keeps it fresh by changing up the moves, intensity, and volume, so you’re always in max conditioning mode. The last week of the first 3 stages features a Deload Week where the weights go up, but the reps go down. The goal is to help speed recovery and get you ready for the next stage. Week 13 is the Performance Week where you’ll go all out and finish strong.
Each workout starts with an 8- to 15-minute active warm-up that’s so much more than basic stretching. You’ll get your muscles warm and your body prepped and properly activated for the work to come.
You’ll only need dumbbells and Power Loops for the workouts, and a foam roller, pull-up bar, or Beachbody Control Track for select bonus workouts. What are Power Loops? Let’s start by saying I’m OBSESSED—they’re the next generation of resistance bands with a grippier, woven texture that helps sculpt, strengthen, and activate your glutes. I love that they don’t slip and slide during movements.
Follow the calendar, download the Beachbody app, and track your workouts there! It’s also a great place to log your daily Shakeology.
Here’s why I drink Shakeology—it’s a superfood shake that helps give me the solid nutrition I need on a daily basis to not only make it through the day and help fight junk-food cravings, but also help support healthy digestion and weight loss so I feel my best and own every minute.* I’m speaking from personal experience—I’m just not the same without my shake!
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Tomorrow, I’ll talk about our two nutrition plan options. Until then, here are your To-Do’s:
- Get your equipment, weights, and workout area ready.
- Check out Portion Fix and 2B Mindset on Beachbody On Demand and get ready to pick the one that’s right for you. Watch the Reach Your Peak with Your Nutrition Programs video and use the Find Your Nutrition Program tool.
- Got a question? Fire away in the comments.
CA
645 is 6 days a week, 45 minutes a day, of functional, total-body resistance training, high-energy cardio, and restorative mobility workouts. You’ll build strength and power as you hit major muscle groups, and increase your range of motion and overall fitness. With Amoila’s next-level training cues, you’ll unlock the right way to do every move, so you get the best possible results from every workout. The last thing he wants is for you to struggle to follow along, so make sure you listen to his tips and focus on perfecting your form!
There are 78 workouts broken into 4 stages. Each week follows the same schedule, but Amoila keeps it fresh by changing up the moves, intensity, and volume, so you’re always in max conditioning mode. The last week of the first 3 stages features a Deload Week where the weights go up, but the reps go down. The goal is to help speed recovery and get you ready for the next stage. Week 13 is the Performance Week where you’ll go all out and finish strong.
Each workout starts with an 8- to 15-minute active warm-up that’s so much more than basic stretching. You’ll get your muscles warm and your body prepped and properly activated for the work to come.
You’ll only need dumbbells and Power Loops for the workouts, and a foam roller, pull-up bar, or Beachbody Control Track for select bonus workouts. What are Power Loops? Let’s start by saying I’m OBSESSED—they’re the next generation of resistance bands with a grippier, woven texture that helps sculpt, strengthen, and activate your glutes. I love that they don’t slip and slide during movements.
Follow the calendar, download the Beachbody app, and track your workouts there! It’s also a great place to log your daily Shakeology.
Here’s why I drink Shakeology—it’s a superfood shake that helps give me the solid nutrients I need on a daily basis to not only make it through the day and help provide healthy energy, but also help me feel satisfied so I feel my best and own every minute. I’m speaking from personal experience—I’m just not the same without my shake!
Tomorrow, I’ll talk about our two nutrition plan options. Until then, here are your To-Do’s:
- Get your equipment, weights, and workout area ready.
- Check out Portion Fix and 2B Mindset on Beachbody On Demand and get ready to pick the one that’s right for you. Watch the Reach Your Peak with Your Nutrition Programs video and use the Find Your Nutrition Program tool.
- Got a question? Fire away in the comments.
UK
645 is 6 days a week, 45 minutes a day, of functional, total-body resistance training, high-energy cardio, and restorative mobility workouts. You’ll build strength and power as you hit major muscle groups, and increase your range of motion and overall fitness. With Amoila’s next-level training cues, you’ll unlock the right way to do every move, so you get the best possible results from every workout. The last thing he wants is for you to struggle to follow along, so make sure you listen to his tips and focus on perfecting your form!
There are 78 workouts broken into 4 stages. Each week follows the same schedule, but Amoila keeps it fresh by changing up the moves, intensity, and volume, so you’re always in max conditioning mode. The last week of the first 3 stages features a Deload Week where the weights go up, but the reps go down. The goal is to help speed recovery and get you ready for the next stage. Week 13 is the Performance Week where you’ll go all out and finish strong.
Each workout starts with an 8- to 15-minute active warm-up that’s so much more than basic stretching. You’ll get your muscles warm and your body prepped and properly activated for the work to come.
You’ll only need dumbbells and Power Loops for the workouts, and a foam roller, pull-up bar, or Beachbody Control Track for select bonus workouts. What are Power Loops? Let’s start by saying I’m OBSESSED—they’re the next generation of resistance bands with a grippier, woven texture that helps sculpt, strengthen, and activate your glutes. I love that they don’t slip and slide during movements.
Follow the calendar, download the Beachbody app, and track your workouts there! It’s also a great place to log your daily Shakeology.
Here’s why I drink Shakeology—it’s a superfood shake that gives me the solid nutrition I need on a daily basis to help support energy levels,† normal digestion,‡ and normal immune system function†† so I feel my best and own every minute. I’m speaking from personal experience—I’m just not the same without my shake!
†Magnesium contributes to normal energy-yielding metabolism.
‡Calcium contributes to the normal function of digestive enzymes.
††Vitamins A, C, D, B6, B12, Zinc, and Selenium contribute to the normal function of the immune system.
Tomorrow, I’ll talk about our two nutrition plan options. Until then, here are your To-Do’s:
- Get your equipment, weights, and workout area ready.
- Check out Portion Fix and 2B Mindset on Beachbody On Demand and get ready to pick the one that’s right for you. Watch the Reach Your Peak with Your Nutrition Programs video and use the Find Your Nutrition Program tool.
- Got a question? Fire away in the comments.
*Supporting assets are coming soon.
Week 0 Day 2
If you haven’t already done so, take some time today to take your “before” pictures and measurements and record them on a piece of paper. You may even want to ask your healthcare provider about several tests that can track the health improvements you’re likely to see with the Ultimate Reset. Be sure to “like” this post after you’ve done it!
Week 0 Day 3
As we get ready to start next week, here are some preparation tips for you to start today:
Limit caffeine intake.
Cycle down on strenuous workout routines.
Reduce your consumption of red meat.
Doing the 3 things above will help ease you into the program so that you’re more likely to stick with it for the full duration!
Prep Week DAY 2
One of the first things you’ll notice about Megan is her incredible energy and motivational style. You’re going to work hard, but I promise she’ll keep you engaged and fired up. The workouts are set to the music beat, which will drive your pace and rhythm and help you burn TONS of calories. For some moves, you’ll use two dumbbells, and for others you’ll use just one to put your body off-balance. This combo of symmetrical and asymmetrical training will challenge your core and engage more muscles throughout your body. Most workouts utilize the BOD Rope, the Cordless Indoor Jump Rope with weighted handles to help you focus on speed and effort, while reducing the chance of tripping. Trust me—this is not some old-school jump rope that you’ll use once and leave in the closet. You are DEFINITELY going to use this rope, and you are going to LOVE it.
Now, let’s talk about your nutrition. There’s so much information out there, and it seems like every day there’s a new fad diet or theory on weight loss. Some think cardio and crash-dieting is the magic formula for getting results. The truth is, you can’t starve your way to a better body. What you eat MATTERS. Beachbody offers some really amazing tools to help you get on-track with your eating:
- The Beachbody Guide to Nutrition is a great resource for recipes and meal ideas, with an overview of Beachbody products to help you reach your goals.
- The Introduction to Nutrition video talks about nutrition, 2B Mindset, and Ultimate Portion Fix. Both nutrition programs are designed to help you get the best results with #mbfa—and beyond.
- 2B Mindset is a flexible approach to weight loss that follows the “Plate It” method, which shows you how much of specific macronutrients to put on your plate, with no tracking calories or weighing food. This flexible approach allows you to satisfy your appetite while still staying on-track. 2B Mindset was created by Ilana Muhlstein, RDN and author, and is based on the strategies she discovered to help herself lose 100 lbs. and keep it off—even after having 2 kids.
- Ultimate Portion Fix gives you control over food by teaching you how to portion out macronutrients with color-coded containers. You’ll learn how to create delicious, perfectly portioned meals aligned to your goals while still enjoying the foods you love. Creator Autumn Calabrese is an author, and a fitness and nutrition expert. Her programs have helped millions of people reach their goals.
GREAT NEWS! If you purchased a Challenge Pack, you’ll get streaming access to BOTH nutrition programs. You’ll also get Ilana’s tracking journal for 2B Mindset and Autumn’s portion-control containers for Ultimate Portion Fix. Send me a message once your package arrives and I can help you get started with the nutrition plan that best suits you and your goals.
Today’s To-Do’s:
- Check out 2B Mindset and Ultimate Portion Fix on Beachbody On Demand and pick the one that’s right for you. If you need help deciding, please ask me. Check out the #mbfa Get Started Guide for details on how to get started with either nutrition program.
- Make sure you’re stocked up on Shakeology.
- Got a question? Fire away in the comments.
