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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.

  1. Why are you excited for 30 Day Breakaway?
  2. Where do you live?
  3. What is your occupation?
  4. Which Shakeology flavor(s) are you drinking?
  5. Which Beachbody Performance supplement(s) are you taking and what’s your current eating program if you have one?
  6. What are your goals and what keeps you motivated?
  7. Are any of you motivated by a cause you care about (perhaps running a 5K to raise funds for charity)?
  8. 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:

  1. Assess your daily schedule—are you ready to commit?
  2. Congratulate yourself for taking this incredible step for your health!
  3. 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.

  1. Why are you excited for 30 Day Breakaway?
  2. Where do you live?
  3. What is your occupation?
  4. Which Shakeology flavour(s) are you drinking?
  5. Which Beachbody Performance supplement(s) are you taking and what’s your current eating program if you have one?
  6. What are your goals and what keeps you motivated?
  7. Are any of you motivated by a cause you care about (perhaps running a 5K to raise funds for charity)?
  8. 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:

  1. Assess your daily schedule—are you ready to commit?
  2. Congratulate yourself for taking this incredible step for your health!
  3. 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.

  1. Why are you excited about 30 Day Breakaway?
  2. Where do you live?
  3. What is your occupation?
  4. Which Shakeology flavour(s) are you drinking?
  5. Which Beachbody Performance supplement(s) are you taking and what’s your current eating programme if you have one?
  6. What are your goals and what keeps you motivated?
  7. Are any of you motivated by a cause you care about (perhaps running a 5K to raise funds for charity)?
  8. 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:

  1. Assess your daily schedule – are you ready to commit?
  2. Congratulate yourself for taking this incredible step for your health!
  3. 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”

Prep Week DAY 2

US

Let’s talk a little more about 30 Day Breakaway and why it’s so unique.

30 Day Breakaway is the perfect balance of resistance training followed by running intervals that gradually progress—Idalis really focuses on training you the smart way, at your pace, because a strong runner is a stable runner. Combining lifting and running also happens to be a super-effective way to optimize your calorie burn.

“Even if you’ve never run in your life or haven’t tried in years, I want to help you get started the right way. This is what I’ve trained all my life to do,” says Idalis.

She’s not kidding—Idalis is actually a former track star who still LOVES to run. She says she feels most empowered when she breaks away on the trail…and she wants to help us discover that same feeling.

One of the coolest things about 30 Day Breakaway is you can literally leave your living room and get outside without losing your connection to Idalis. Just switch on the audio, pop in your headphones, and listen as she cues your runs. If any of you are hearing impaired, you can reference the Audio Run Visual Guide for the Hearing Impaired. These visuals break down the intervals for each audio run and walk—read them before you begin your workout and program the intervals into a haptic device if you have one.

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 Beachbody Guide to Nutrition 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 two important clips: Introduction to 30 Day Breakaway Nutrition and Get Moving. You’ll get an overview of how nutrition will work with 30 Day Breakaway and the second clip will teach you how to perfect your running and lifting form, so you can prevent injury and get the most out of every move.

Nutrition Daily Check-In:
As I mentioned yesterday, nutrition is KEY to your success. So many people struggle with what to eat, and sifting through the information that’s out there can be overwhelming. 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.

Make sure to watch the Introduction to Nutrition video, which talks about Beachbody’s approach to nutrition and introduces you to the 2B Mindset and Ultimate Portion Fix. Both nutrition programs are designed to help you get the best results with 30 Day Breakaway—and beyond.

2B Mindset is a flexible approach to weight loss that follows the Plate It! method, which shows you ratios 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, Registered Dietitian Nutritionist 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.

Today’s To-Do’s:

  1. Review the Get Started Guide or check out BODnutrition.com—this will give you a quick overview and helpful tips on integrating nutrition as we get in the 30 Day Breakaway mindset.
  2. 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.
  3. Make sure you’re stocked up on Shakeology and Beachbody Performance supplements.
  4. If you’re hearing impaired, reference the Audio Run Visual Guide and program the intervals into a haptic device if you have one.

CA

Let’s talk a little more about 30 Day Breakaway and why it’s so unique.

30 Day Breakaway is the perfect balance of resistance training followed by running intervals that gradually progress—Idalis really focuses on training you the smart way, at your pace, because a strong runner is a stable runner. Combining lifting and running also happens to be a super-effective way to optimize your calorie burn.

“Even if you’ve never run in your life or haven’t tried in years, I want to help you get started the right way. This is what I’ve trained all my life to do,” says Idalis.

She’s not kidding—Idalis is actually a former track star who still LOVES to run. She says she feels most empowered when she breaks away on the trail…and she wants to help us discover that same feeling.

One of the coolest things about 30 Day Breakaway is you can literally leave your living room and get outside without losing your connection to Idalis. Just switch on the audio, pop in your headphones, and listen as she cues your runs. If any of you are hearing impaired, you can reference the Audio Run Visual Guide for the Hearing Impaired. These visuals break down the intervals for each audio run and walk—read them before you begin your workout and program the intervals into a haptic device if you have one.

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 Beachbody Guide to Nutrition 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 two important clips: Introduction to 30 Day Breakaway Nutrition and Get Moving. You’ll get an overview of how nutrition will work with 30 Day Breakaway and the second clip will teach you how to perfect your running and lifting form, so you can prevent injury and get the most out of every move.

Nutrition Daily Check-In:
As I mentioned yesterday, nutrition is KEY to your success. So many people struggle with what to eat, and sifting through the information that’s out there can be overwhelming. 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.

Make sure to watch the Introduction to Nutrition video, which talks about Beachbody’s approach to nutrition and introduces you to the 2B Mindset and Ultimate Portion Fix. Both nutrition programs are designed to help you get the best results with 30 Day Breakaway—and beyond.

2B Mindset is a flexible approach to weight loss that follows the Plate It! method, which shows you ratios 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, Registered Dietician Nutritionist 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 colour-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.

Today’s To-Do’s:

  1. Review the Get Started Guide or check out BODnutrition.com—this will give you a quick overview and helpful tips on integrating nutrition as we get in the 30 Day Breakaway mindset.
  2. 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.
  3. Make sure you’re stocked up on Shakeology and Beachbody Performance supplements.
  4. If you’re hearing impaired, reference the Audio Run Visual Guide and program the intervals into a haptic device if you have one.

UK

Let’s talk a little more about 30 Day Breakaway and why it’s so unique.

30 Day Breakaway is the perfect balance of resistance training followed by running intervals that gradually progress – Idalis really focuses on training you the smart way, at your pace, because a strong runner is a stable runner. Combining lifting and running also happens to be a super-effective way to optimise your calorie burn.

“Even if you’ve never run in your life or haven’t tried in years, I want to help you get started the right way. This is what I’ve trained all my life to do,” says Idalis.

She’s not kidding – Idalis is actually a former track star who still LOVES to run. She says she feels most empowered when she breaks away on the trail…and she wants to help us discover that same feeling.

One of the coolest things about 30 Day Breakaway is you can literally leave your living room and get outside without losing your connection to Idalis. Just switch on the audio, pop in your headphones, and listen as she cues your runs. If any of you are hearing impaired, you can reference the Audio Run Visual Guide for the Hearing Impaired. These visuals break down the intervals for each audio run and walk – read them before you begin your workout and programme the intervals into a haptic device if you have one.

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 Beachbody Guide to Nutrition 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 programme, you’ll want to watch two important clips: Introduction to 30 Day Breakaway Nutrition and Get Moving. You’ll get an overview of how nutrition will work with 30 Day Breakaway and the second clip will teach you how to perfect your running and lifting form, so you can prevent injury and get the most out of every move.

Nutrition Daily Check-In:
As I mentioned yesterday, nutrition is KEY to your success. So many people struggle with what to eat, and sifting through the information that’s out there can be overwhelming. 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.

Make sure to watch the Introduction to Nutrition video, which talks about Beachbody’s approach to nutrition and introduces you to the 2B Mindset and Ultimate Portion Fix. Both nutrition programmes are designed to help you get the best results with 30 Day Breakaway – and beyond.

2B Mindset is a flexible approach to weight loss that follows the Plate It! method, which shows you ratios 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, Registered Dietitian Nutritionist 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 colour-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 programmes have helped millions of people reach their goals.

Today’s To-Do’s:

  1. Review the Get Started Guide or check out BODnutrition.com – this will give you a quick overview and helpful tips on integrating nutrition as we get in the 30 Day Breakaway mindset.
  2. Pick a nutrition programme – if you purchased a Challenge Pack, you get streaming access to BOTH nutrition programmes. 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.
  3. Make sure you’re stocked up on Shakeology and Beachbody Performance supplements.
  4. If you’re hearing impaired, reference the Audio Run Visual Guide and programme the intervals into a haptic device if you have one.

image

Prep Week DAY 3

US

Here’s how the program works: 6 days a week, 20- to 45-minutes a day, you’ll be doing a mix of weight lifting and running workouts, starting with three walks or runs a week that progressively build up to five, all while lifting on certain days to help build lean muscle that will help power your runs. At least once a week, you’ll focus on giving your muscles some care with a foam-rolling recovery workout.

There are two other calendar options (Advanced Runners Calendar and Time Crunch Calendar) if you already have a running background or are pressed for time, but most of us will be following the standard calendar with the ultimate goal of going from walking/jogging to completing a 5K.

Let’s talk equipment: You’ll need a set of light, medium, and heavy dumbbells, and 9″or 12″ Beachbody Resistance Loops—included in all 30 Day Breakaway packs—to add resistance to your upper- and lower-body moves. When it comes to lifting “heavy” for your lower-body workouts, Idalis recommends you at least have a set of 20-lb. dumbbells. You’ll also get a sweatproof running belt to hold your phone, keys, etc., if you purchased a pack. Set aside your running shoes—the right shoes help avoid any added aggravation or irritation caused by improper footwear.

Nutrition Daily Check-In:
By now, I hope you’ve picked a nutrition program to follow. No one wants to do all this great fitness work and undo it with poor eating. I know there is a lot to absorb but it’s worth taking the time, even if you watch a few videos a day. No matter which program you’re following, now is the time to think about what you’re going to eat during 30 Day Breakaway and start your meal prep. Remember, you don’t have to be a gourmet chef to be successful with either of these nutrition plans. Yes, meal prep may take a little time and organization, but it doesn’t have to be complicated, and it will be so worth it.
What meals are you going to be cooking this week? You’ll want to make a shopping list before going to the grocery store. All these details are covered in the 2B Mindset and Ultimate Portion Fix videos and program materials.
If you need meal inspiration, be sure to explore all of the recipes in the Beachbody Guide to Nutrition and on Beachbody On Demand. Look for the Mindset Menu and FIXATE—lots of yummy ideas there.
Also, do yourself this huge favor: Skip the junk food! I promise there will be plenty of delicious treat ideas over the next 3 weeks to satisfy your cravings. You can get a sneak peek in the Beachbody Guide to Nutrition, plus Ilana and Autumn have plenty more.

Today’s To-Do’s:

  1. Make sure you’ve got all your equipment together in one place.
  2. Get your grocery list ready based on the nutrition program you’re following. Once you’ve got all your ingredients, get ahead of the game by meal prepping.
  3. Share any grocery goodies with the group—items that fall in line with your nutrition program and make a great snack and/or meal.

CA

Here’s how the program works: 6 days a week, 20- to 45-minutes a day, you’ll be doing a mix of weight lifting and running workouts, starting with three walks or runs a week that progressively build up to five, all while lifting on certain days to help build lean muscle that will help power your runs. At least once a week, you’ll focus on giving your muscles some care with a foam-rolling recovery workout.

There are two other calendar options (Advanced Runners Calendar and Time Crunch Calendar) if you already have a running background or are pressed for time, but most of us will be following the standard calendar with the ultimate goal of going from walking/jogging to completing a 5K.

Let’s talk equipment: You’ll need a set of light, medium, and heavy dumbbells, and 9″or 12″ Beachbody Resistance Loops—included in all 30 Day Breakaway packs—to add resistance to your upper- and lower-body moves. When it comes to lifting “heavy” for your lower-body workouts, Idalis recommends you at least have a set of 20-lb. dumbbells. You’ll also get a sweatproof running belt to hold your phone, keys, etc., if you purchased a pack. Set aside your running shoes—the right shoes help avoid any added aggravation or irritation caused by improper footwear.

Nutrition Daily Check-In:
By now, I hope you’ve picked a nutrition program to follow. No one wants to do all this great fitness work and undo it with poor eating. I know there is a lot to absorb but it’s worth taking the time, even if you watch a few videos a day. No matter which program you’re following, now is the time to think about what you’re going to eat during 30 Day Breakaway and start your meal prep. Remember, you don’t have to be a gourmet chef to be successful with either of these nutrition plans. Yes, meal prep may take a little time and organization, but it doesn’t have to be complicated, and it will be so worth it.
What meals are you going to be cooking this week? You’ll want to make a shopping list before going to the grocery store. All these details are covered in the 2B Mindset and Ultimate Portion Fix videos and program materials.
If you need meal inspiration, be sure to explore all of the recipes in the Beachbody Guide to Nutrition and on Beachbody On Demand. Look for the Mindset Menu and FIXATE—lots of yummy ideas there.
Also, do yourself this huge favour: Skip the junk food! I promise there will be plenty of delicious treat ideas over the next 3 weeks to satisfy your cravings. You can get a sneak peek in the Beachbody Guide to Nutrition, plus Ilana and Autumn have plenty more.

Today’s To-Do’s:

  1. Make sure you’ve got all your equipment together in one place.
  2. Get your grocery list ready based on the nutrition program you’re following. Once you’ve got all your ingredients, get ahead of the game by meal prepping.
  3. Share any grocery goodies with the group—items that fall in line with your nutrition program and make a great snack and/or meal.

UK

Here’s how the programme works: 6 days a week, 20 to 45 minutes a day, you’ll be doing a mix of weight lifting and running workouts, starting with three walks or runs a week that progressively build up to five, all while lifting on certain days to help build lean muscle that will help power your runs. At least once a week, you’ll focus on giving your muscles some care with a foam-rolling recovery workout.

There are two other calendar options (Advanced Runners Calendar and Time Crunch Calendar) if you already have a running background or are pressed for time, but most of us will be following the standard calendar with the ultimate goal of going from walking/jogging to completing a 5K.

Let’s talk equipment: You’ll need a set of light, medium, and heavy dumbbells, and 9″or 12″ Beachbody Resistance Loops – included in all 30 Day Breakaway packs – to add resistance to your upper- and lower-body moves. When it comes to lifting “heavy” for your lower-body workouts, Idalis recommends you at least have a set of 20-lb. dumbbells. You’ll also get a sweatproof running belt to hold your phone, keys, etc., if you purchased a pack. Set aside your running shoes – the right shoes help avoid any added aggravation or irritation caused by improper footwear.

Nutrition Daily Check-In:
By now, I hope you’ve picked a nutrition programme to follow. No one wants to do all this great fitness work and undo it with poor eating. I know there is a lot to absorb but it’s worth taking the time, even if you watch a few videos a day. No matter which programme you’re following, now is the time to think about what you’re going to eat during 30 Day Breakaway and start your meal prep. Remember, you don’t have to be a gourmet chef to be successful with either of these nutrition plans. Yes, meal prep may take a little time and organisation, but it doesn’t have to be complicated, and it will be so worth it.
What meals are you going to be cooking this week? You’ll want to make a shopping list before going to the supermarket. All these details are covered in the 2B Mindset and Ultimate Portion Fix videos and programme materials.
If you need meal inspiration, be sure to explore all of the recipes in the Beachbody Guide to Nutrition and on Beachbody On Demand. Look for the Mindset Menu and FIXATE – lots of yummy ideas there.
Also, do yourself this huge favour: Skip the junk food! I promise there will be plenty of delicious treat ideas over the next 3 weeks to satisfy your cravings. You can get a sneak peek in the Beachbody Guide to Nutrition, plus Ilana and Autumn have plenty more.

Today’s To-Do’s:

  1. Make sure you’ve got all your equipment together in one place.
  2. Get your shopping list ready based on the nutrition programme you’re following. Once you’ve got all your ingredients, get ahead of the game by meal prepping.
  3. Share any grocery goodies with the group – items that fall in line with your nutrition programme and make a great snack and/or meal.

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Prep Week DAY 4

US

Today is a great day to plan your run route. Depending on your fitness level, you can be running anywhere from 1–2+ miles during each run. The best run routes for this program are flat ones, so try to avoid large hills or areas where the footing can get tricky. But never be afraid to switch up routes and mix it up! Here’s a little tip: Since you’ll have your phone on you, track your distance using a free app like Strava.

But before you head out for a run or lift weights, let’s talk about some things you can do to maximize your results. One of the easiest habits I picked up to help me reach all my goals is drinking Shakeology—you’ll see how super-important it is for your own runs and results. I can tell my body feels and functions its best when I’m getting all my nutrients.

So first I start my day with Shakeology (even non-workout days!). It’s a delicious superfood nutrition shake made with a blend of proteins, prebiotics, probiotics, digestive enzymes, adaptogens, vitamins, and minerals—the stuff your body begs for to help you get stronger every day. On workout days, I also take Beachbody Performance Energize and Recover to help jump-start and tackle every workout with laser-sharp focus, improve endurance, and recover faster afterward.*

*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.

Now that we’ve gone over some things you can do before and after your workouts, why don’t you try the sample workout on Beachbody On Demand? It’s the best way to get familiar with the program and give you a feel for the weeks ahead.

Nutrition Daily Check-In:
Let’s talk about how nutrition directly impacts your goals. Remember, working out doesn’t mean you can eat whatever you want. You need to pay attention to the foods you’re eating in order to reach your goals. I used to find that when I started working out, especially intensely, I felt hungrier and had days when I just wanted to eat more food. This will be a great time for you to determine if you’re actually hungry. Do you need more energy for your workouts? Or are you emotionally eating? This is where 2B Mindset and Ultimate Portion Fix can help. Whether it’s dealing with mindless eating or figuring out the proper amounts to eat at each meal, Ilana’s and Autumn’s programs have helped thousands of people. This is why picking your nutrition path is SO important. They are here to guide you every step of the way.
For a lot of folks, suddenly switching to healthy eating can be overwhelming. But this group is here to help you figure out what works best for you, answer your questions, and reassure you that success is possible. Please message me if you need extra help.

Today’s To-Do’s:

  1. Plan your run route.
  2. Watch the 30 Day Breakaway Intro to Nutrition Supplements video.
  3. Do the 30 Day Breakaway sample workouts on Beachbody On Demand—you’ll get a feel for the program starting with some resistance training, followed by a short treadmill run or audio run track if you want to take your run outdoors.

image

CA

Today is a great day to plan your run route. Depending on your fitness level, you can be running anywhere from 1–2+ miles during each run. The best run routes for this program are flat ones, so try to avoid large hills or areas where the footing can get tricky. But never be afraid to switch up routes and mix it up! Here’s a little tip: Since you’ll have your phone on you, track your distance using a free app like Strava.

But before you head out for a run or lift weights, let’s talk about some things you can do to maximize your results. One of the easiest habits I picked up to help me reach all my goals is drinking Shakeology—you’ll see how super-important it is for your own runs and results. I can tell my body feels and functions its best when I’m getting all my nutrients.

So first I start my day with Shakeology (even non-workout days!). It’s a delicious superfood nutrition shake made with a blend of proteins, prebiotics, probiotics, digestive enzymes, adaptogens, vitamins, and minerals—the stuff your body begs for to help you get stronger every day. On workout days, I also take Beachbody Performance Energize and Recover to help jump-start and tackle every workout with laser-sharp focus, improve endurance, and recover faster afterward.

Now that we’ve gone over some things you can do before and after your workouts, why don’t you try the sample workout on Beachbody On Demand? It’s the best way to get familiar with the program and give you a feel for the weeks ahead.

Nutrition Daily Check-In:
Let’s talk about how nutrition directly impacts your goals. Remember, working out doesn’t mean you can eat whatever you want. You need to pay attention to the foods you’re eating in order to reach your goals. I used to find that when I started working out, especially intensely, I felt hungrier and had days when I just wanted to eat more food. This will be a great time for you to determine if you’re actually hungry. Do you need more energy for your workouts? Or are you emotionally eating? This is where 2B Mindset and Ultimate Portion Fix can help. Whether it’s dealing with mindless eating or figuring out the proper amounts to eat at each meal, Ilana’s and Autumn’s programs have helped thousands of people. This is why picking your nutrition path is SO important. They are here to guide you every step of the way.
For a lot of folks, suddenly switching to healthy eating can be overwhelming. But this group is here to help you figure out what works best for you, answer your questions, and reassure you that success is possible. Please message me if you need extra help.

Today’s To-Do’s:

  1. Plan your run route.
  2. Watch the 30 Day Breakaway Intro to Nutrition Supplements video.
  3. Do the 30 Day Breakaway sample workouts on Beachbody On Demand—you’ll get a feel for the program starting with some resistance training, followed by a short treadmill run or audio run track if you want to take your run outdoors.

image

UK

Today is a great day to plan your run route. Depending on your fitness level, you can be running anywhere from 1–2+ miles during each run. The best run routes for this programme are flat ones, so try to avoid large hills or areas where the footing can get tricky. But never be afraid to switch up routes and mix it up! Here’s a little tip: Since you’ll have your phone on you, track your distance using a free app like Strava.

But before you head out for a run or lift weights, let’s talk about some things you can do to maximise your results. One of the easiest habits I picked up to help me reach all my goals is drinking Shakeology – you’ll see how super-important it is for your own runs and results. I can tell my body feels and functions its best when I’m getting all my nutrients.

So first I start my day with Shakeology (even non-workout days!). It’s a delicious superfood nutrition shake made with a blend of proteins, prebiotics, digestive enzymes, adaptogens, vitamins, and minerals – the stuff your body begs for to help you get stronger every day. On workout days, I also take Beachbody Performance Energize and Recover to help jump-start and tackle every workout with laser-sharp focus, improve endurance, and recover faster afterward.⁺‡

⁺Contains caffeine, which enhances mental alertness during intense muscular activity.
‡Whey, pea, and casein are sources of protein. High in protein.

Now that we’ve gone over some things you can do before and after your workouts, why don’t you try the sample workout on Beachbody On Demand? It’s the best way to get familiar with the programme and give you a feel for the weeks ahead.

Nutrition Daily Check-In:
Let’s talk about how nutrition directly impacts your goals. Remember, working out doesn’t mean you can eat whatever you want. You need to pay attention to the foods you’re eating in order to reach your goals. I used to find that when I started working out, especially intensely, I felt hungrier and had days when I just wanted to eat more food. This will be a great time for you to determine if you’re actually hungry. Do you need more energy for your workouts? Or are you emotionally eating? This is where 2B Mindset and Ultimate Portion Fix can help. Whether it’s dealing with mindless eating or figuring out the proper amounts to eat at each meal, Ilana’s and Autumn’s programmes have helped thousands of people. This is why picking your nutrition path is SO important. They are here to guide you every step of the way.
For a lot of folks, suddenly switching to healthy eating can be overwhelming. But this group is here to help you figure out what works best for you, answer your questions, and reassure you that success is possible. Please message me if you need extra help.

Today’s To-Do’s:

  1. Plan your run route.
  2. Watch the 30 Day Breakaway Intro to Nutrition Supplements video.
  3. Do the 30 Day Breakaway sample workouts on Beachbody On Demand – you’ll get a feel for the programme starting with some resistance training, followed by a short treadmill run or audio run track if you want to take your run outdoors.

image

Prep Week DAY 5

What did you all think of the sample workouts?

Maybe that first taste of what’s to come got you even more revved up and ready to commit to 30 Day Breakaway. Sometimes a little preview gets us in the right mindset for the days ahead.

But maybe you had a different reaction—perhaps it was a little challenging and you started to doubt if you could really do this. Are you really made for this and what’s going to be different this time?

I’ll tell you: You’ve got SUPPORT…actual people backing you up all along the way. This group is fun and resourceful but it’s also a lifeline when you need it most. Because we’re all more likely to succeed if we do this together. I need you and you need me, plain and simple.

One of the best ways to make sure you stay on-track is to download the Beachbody On Demand app on your phone. That way, you’ll have access to our group any time of day, so your virtual workout buddies can cheer you on when you run a little farther or lift a little heavier (or maybe just share your woes on leg day!)

Anyone want to share what helps them stay motivated when they’re a little down?

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Prep Week DAY 6

US

To get the results you want, you have to do more than break away for a run…you’ve gotta break away from those old eating habits too!

I know, I know. No one wants to talk about healthy eating; we might get pumped to pump some iron but sometimes we drag our feet when it comes to making better food choices.

I’m here to tell you it doesn’t have to be a drag. Beachbody is really good about putting together nutrition programs that fit into our lives and are easy to stick with.

I looooove these nutrition programs—they just really changed the way I thought about food and took away all that negative self-talk we tend to have running through our minds. 2B Mindset is a positive approach to weight loss that helps you conquer emotional eating and build a healthy relationship with food (while eating larger volumes of food), and Ultimate Portion Fix uses simple color-coded containers to take the guesswork out of eating the right portions, and you still get to enjoy your favorite foods. Remember, both come in a Challenge Pack and you have the option of choosing the one that’s right for you—both programs don’t believe in counting calories or removing food groups. It’s more about eating smarter so you can stick to a healthier lifestyle. Shoot me a message if you’re still undecided about which program to pick, and take a look at these resources for more info on how they work:

For 2B Mindset, review the “2B Mindset & Exercise” PDF.
For Ultimate Portion Fix, use the Moderately Challenging calculator to determine your calorie bracket.

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, 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!

For a lot of folks, suddenly switching to healthy eating can be overwhelming. But that’s what this group is for—to help you figure out what works best, answer your questions, and reassure you that it is possible with just a little help.

Today’s To-Do’s:

  1. Dive deeper into 2B Mindset and Ultimate Portion Fix if you haven’t yet.
  2. Watch the 30 Day Breakaway Intro to Nutrition Programs video.
  3. DM me if you have ANY questions or need help picking a nutrition program.

CA

To get the results you want, you have to do more than break away for a run…you’ve gotta break away from those old eating habits too!

I know, I know. No one wants to talk about healthy eating; we might get pumped to pump some iron but sometimes we drag our feet when it comes to making better food choices.

I’m here to tell you it doesn’t have to be a drag. Beachbody is really good about putting together nutrition programs that fit into our lives and are easy to stick with.

I looooove these nutrition programs—they just really changed the way I thought about food and took away all that negative self-talk we tend to have running through our minds. 2B Mindset is a positive approach to weight loss that helps you conquer emotional eating and build a healthy relationship with food (while eating larger volumes of food), and Ultimate Portion Fix uses simple colour-coded containers to take the guesswork out of eating the right portions, and you still get to enjoy your favourite foods. Remember, both come in a Challenge Pack and you have the option of choosing the one that’s right for you—both programs don’t believe in counting calories or removing food groups. It’s more about eating smarter so you can stick to a healthier lifestyle. Shoot me a message if you’re still undecided about which program to pick, and take a look at these resources for more info on how they work:

For 2B Mindset, review the “2B Mindset & Exercise” PDF.
For Ultimate Portion Fix, use the Moderately Challenging calculator to determine your calorie bracket.

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, 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!

For a lot of folks, suddenly switching to healthy eating can be overwhelming. But that’s what this group is for—to help you figure out what works best, answer your questions, and reassure you that it is possible with just a little help.

Today’s To-Do’s:

  1. Dive deeper into 2B Mindset and Ultimate Portion Fix if you haven’t yet.
  2. Watch the 30 Day Breakaway Intro to Nutrition Programs video.
  3. DM me if you have ANY questions or need help picking a nutrition program.

UK

To get the results you want, you have to do more than break away for a run…you’ve gotta break away from those old eating habits too!

I know, I know. No one wants to talk about healthy eating; we might get pumped to pump some iron but sometimes we drag our feet when it comes to making better food choices.

I’m here to tell you it doesn’t have to be a drag. Beachbody is really good about putting together nutrition programmes that fit into our lives and are easy to stick with.

I looooove these nutrition programmes – they just really changed the way I thought about food and took away all that negative self-talk we tend to have running through our minds. 2B Mindset is a positive approach to weight loss that helps you conquer emotional eating and build a healthy relationship with food (while eating larger volumes of food), and Ultimate Portion Fix uses simple colour-coded containers to take the guesswork out of eating the right portions, and you still get to enjoy your favourite foods. Remember, both come in a Challenge Pack and you have the option of choosing the one that’s right for you – neither programme believes in counting calories or removing food groups. It’s more about eating smarter so you can stick to a healthier lifestyle. Shoot me a message if you’re still undecided about which programme to pick, and take a look at these resources for more info on how they work:

For 2B Mindset, review the “2B Mindset & Exercise” PDF.
For Ultimate Portion Fix, use the Moderately Challenging calculator to determine your calorie bracket.

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, 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!

For a lot of folks, suddenly switching to healthy eating can be overwhelming. But that’s what this group is for – to help you figure out what works best, answer your questions, and reassure you that it is possible with just a little help.

Today’s To-Do’s:

  1. Dive deeper into 2B Mindset and Ultimate Portion Fix if you haven’t yet.
  2. Watch the 30 Day Breakaway Intro to Nutrition Programmes video.
  3. DM me if you have ANY questions or need help picking a nutrition programme.

image

Prep Week DAY 7

US

Super (duper) important! We’ve got just 24 hours until we toe the line and NOW is the time to take your “before” pics. This is one of the best ways to really SEE your progress (you’ll be feeling the change too but there’s something about looking back at your photo on Day 1). Here’s a little incentive: If you keep track of your photos, weight, and measurements (you can add them directly in the BOD app), you’ll be able to enter the Beachbody Challenge by visiting BeachbodyChallenge.com when you finish the program. And if you also submit your 5K results and race day photo, you’ll also receive a 30 Day Breakaway 5K medal (while supplies last) to celebrate your success.

I asked you all earlier this week about the motivation for doing this program and got some great responses. I really want to encourage you to align with a charity that speaks to your “why” and support a cause you love in conjunction with your 5K. Imagine how much we can raise collectively by rallying our family and friends around charities or causes close to our hearts. Let us know which charity you run for and the donations raised when you submit your results to Beachbody Challenge so we can track all the good happening through @the30daybreakaway.

About the pics: I know taking a before photo can be a little scary. But the before and after photos aren’t just about the physical—they’ll stand as a testament to your commitment and all that you accomplished in just 30 days.

On your mark, get set…

Today’s To-Do’s to make the most of Workout 1:

  1. Take your BEFORE photos and log your weight and measurements in your Get Started Guide.
  2. Plan your meals for the day—extra credit if you plan for the week.
  3. Drink your Shakeology.
  4. Have your dumbbells, resistance loops, running belt, and shoes ready to go.
  5. Make sure you have the workout calendar handy to keep track of workouts.

…GO!

CA

Super (duper) important! We’ve got just 24 hours until we toe the line and NOW is the time to take your “before” pics. This is one of the best ways to really SEE your progress (you’ll be feeling the change too but there’s something about looking back at your photo on Day 1). Here’s a little incentive: If you keep track of your photos, weight, and measurements (you can add them directly in the BOD app), you’ll be able to enter the Beachbody Challenge by visiting BeachbodyChallenge.com when you finish the program. And if you also submit your 5K results and race day photo, you’ll also receive a 30 Day Breakaway 5K medal (while supplies last) to celebrate your success.

I asked you all earlier this week about the motivation for doing this program and got some great responses. I really want to encourage you to align with a charity that speaks to your “why” and support a cause you love in conjunction with your 5K. Imagine how much we can raise collectively by rallying our family and friends around charities or causes close to our hearts. Let us know which charity you run for and the donations raised when you submit your results to Beachbody Challenge so we can track all the good happening through @the30daybreakaway.

About the pics: I know taking a before photo can be a little scary. But the before and after photos aren’t just about the physical—they’ll stand as a testament to your commitment and all that you accomplished in just 30 days.

On your mark, get set…

Today’s To-Do’s to make the most of Workout 1:

  1. Take your BEFORE photos and log your weight and measurements in your Get Started Guide.
  2. Plan your meals for the day—extra credit if you plan for the week.
  3. Drink your Shakeology.
  4. Have your dumbbells, resistance loops, running belt, and shoes ready to go.
  5. Make sure you have the workout calendar handy to keep track of workouts.

…GO!

UK

Super (duper) important! We’ve got just 24 hours until we toe the line and NOW is the time to take your “before” pics. This is one of the best ways to really SEE your progress (you’ll be feeling the change too but there’s something about looking back at your photo on Day 1). Here’s a little incentive: If you keep track of your photos, weight, and measurements (you can add them directly in the BOD app), you’ll be able to enter the Beachbody Challenge by visiting BeachbodyChallenge.com when you finish the programme. And if you submit your 5K results and race day photo, you’ll also receive a 30 Day Breakaway 5K medal (while stocks last) to celebrate your success.

I asked you all earlier this week about the motivation for doing this programme and got some great responses. I really want to encourage you to align with a charity that speaks to your “why” and support a cause you love in conjunction with your 5K. Imagine how much we can raise collectively by rallying our family and friends around charities or causes close to our hearts. Let us know which charity you run for and the donations raised when you submit your results to Beachbody Challenge so we can track all the good happening through @the30daybreakaway.

About the pics: I know taking a before photo can be a little scary. But the before and after photos aren’t just about the physical – they’ll stand as a testament to your commitment and all that you accomplished in just 30 days.

On your marks, get set…

Today’s To-Do’s to make the most of Workout 1:

  1. Take your BEFORE photos and log your weight and measurements in your Get Started Guide.
  2. Plan your meals for the day—extra credit if you plan for the week.
  3. Drink your Shakeology.
  4. Have your dumbbells, resistance loops, running belt, and shoes ready to go.
  5. Make sure you have the workout calendar handy to keep track of workouts.

…GO!

image

DAY 1: Total Body Strength and Fat Blasting Ladders

US

This is it! Day 1 of your journey to 5K day. I want you to keep in mind that Idalis made this program to meet you at your pace—you should never feel like you’re going beyond your personal max, even if that means you walk instead of run, or modify moves when you need to.

Our first workout is gonna hit you with 3 rounds of 6 total-body moves. You’ll start the first round at a slow and controlled tempo before picking up to standard tempo in the second round, with a pulse in the final round to feel that extra pump.

THEN (yes, there’s more…), we have a quick run prep before it’s time to break away! The Fat Blasting Ladders routine will have you running in short bursts that build from 30 seconds to 90, with 60 seconds of recovery in between (phew!).

But don’t spend too much time thinking about what we’re gonna do—just stay positive and give it a try. You’ll figure out your comfort zone and know when to push and when to scale back using the RPE scale that Idalis teaches you about. For the experienced runners out there, you can jog the recovery periods for optimal calorie burn.

And here’s a PRO TIP: Note the distance you run and how heavy you lift. It might change slightly from day to day but you’ll notice a positive uptick over the next 30 days as you get stronger and faster.

When you’re done, let us know how it went. Dying to hear about it. And did you drink your Shakeology? Since we’ll only be together for 30 days, it’s key to make every moment count by drinking it daily.

CA

This is it! Day 1 of your journey to 5K day. I want you to keep in mind that Idalis made this program to meet you at your pace—you should never feel like you’re going beyond your personal max, even if that means you walk instead of run, or modify moves when you need to.

Our first workout is gonna hit you with 3 rounds of 6 total-body moves. You’ll start the first round at a slow and controlled tempo before picking up to standard tempo in the second round, with a pulse in the final round to feel that extra pump.

THEN (yes, there’s more…), we have a quick run prep before it’s time to break away! The Fat Blasting Ladders routine will have you running in short bursts that build from 30 seconds to 90, with 60 seconds of recovery in between (phew!).

But don’t spend too much time thinking about what we’re gonna do—just stay positive and give it a try. You’ll figure out your comfort zone and know when to push and when to scale back using the RPE scale that Idalis teaches you about. For the experienced runners out there, you can jog the recovery periods for optimal calorie burn.

And here’s a PRO TIP: Note the distance you run and how heavy you lift. It might change slightly from day to day but you’ll notice a positive uptick over the next 30 days as you get stronger and faster.

When you’re done, let us know how it went. Dying to hear about it. And did you drink your Shakeology? Since we’ll only be together for 30 days, it’s key to make every moment count by drinking it daily.

UK

This is it! Day 1 of your journey to 5K day. I want you to keep in mind that Idalis made this programme to meet you at your pace – you should never feel like you’re going beyond your personal max, even if that means you walk instead of run, or modify moves when you need to.

Our first workout is gonna hit you with 3 rounds of 6 total-body moves. You’ll start the first round at a slow and controlled tempo before picking up to standard tempo in the second round, with a pulse in the final round to feel that extra pump.

THEN (yes, there’s more…), we have a quick run prep before it’s time to break away! The Fat Blasting Ladders routine will have you running in short bursts that build from 30 seconds to 90, with 60 seconds of recovery in between (phew!).

But don’t spend too much time thinking about what we’re going to do – just stay positive and give it a try. You’ll figure out your comfort zone and know when to push and when to scale back using the RPE scale that Idalis teaches you about. For the experienced runners out there, you can jog the recovery periods for optimal calorie burn.

And here’s a PRO TIP: Note the distance you run and how heavy you lift. It might change slightly from day to day but you’ll notice a positive uptick over the next 30 days as you get stronger and faster.

When you’re done, let us know how it went. Dying to hear about it. And did you drink your Shakeology? Since we’ll only be together for 30 days, it’s key to make every moment count by drinking it daily.

image

DAY 2: Upper Body and Rest Day Roll-Out

US

How’s everyone feeling after our first day? I hope you got enough rest and are hydrated because we’re picking up the weights again to give our upper bodies a workout. Remember this is only about 20 minutes so you’ll squeeze the most out of every second with 2 rounds of 6 moves, followed by a fast and effective burnout to maximize the burn and sculpt some killer arms and shoulders.

This is a workout where you’ll want to have some lighter weights handy so you won’t sacrifice your form as you fatigue. The run prep at the end of the workout today will be just the beginning of your recovery!

Next comes the Rest Day Roll-Out—this workout will be your go-to recovery routine during the next 30 days, so learn it, love it, and spend as much time rolling out any trouble areas. It’s 25 minutes of focused recovery moves, including proper foam-rolling techniques. Your body will thank you!

Nutrition Daily Check-In:
Sometimes people need to make some modifications to their eating when they start a new fitness program and you might start to feel hungrier as you make these changes. Make sure you’re tracking your day and stick to the plan you’ve outlined and see if things improve. Of course, if you’re feeling light-headed or dizzy, review the program materials to ensure you’re getting enough of what you need.

A little tip as you make your way through this program and inevitably get hungry for snacks! One of the best things about 2B Mindset and Ultimate Portion Fix is that Ilana and Autumn both believe in living your life and not feeling deprived. With that being said, getting results means having discipline, too. Is there something you’re craving that you’re denying yourself? I know Ilana and Autumn have a hack for it, whether it’s a Shakeology ice cream recipe, a BEACHBAR, or crispy baked fries! Remember, the goal isn’t to feel deprived, but to make healthier choices.

I personally pack a BEACHBAR whenever I leave the house—Chocolate Cherry Almond is my favorite flavor. 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). I also love that it doesn’t taste like cardboard lol. It’s seriously tasty (chocolate and almonds happen to be two of my favorite things but they have a peanut butter flavor and even a vegan option).

If you want to try BEACHBAR and you’re using a container-based nutrition plan, count it as ½ red, ½ yellow, and 1 tsp. BEACHBAR makes the perfect “protein snack” on 2B Mindset. 9-10 grams of protein (more protein than sugar), 4 grams of fiber, and 150 calories.

Be sure to check in to let us know how you’re doing on snacking, rolling, and all that good stuff.

CA

How’s everyone feeling after our first day? I hope you got enough rest and are hydrated because we’re picking up the weights again to give our upper bodies a workout. Remember this is only about 20 minutes so you’ll squeeze the most out of every second with 2 rounds of 6 moves, followed by a fast and effective burnout to maximize the burn and sculpt some killer arms and shoulders.

This is a workout where you’ll want to have some lighter weights handy so you won’t sacrifice your form as you fatigue. The run prep at the end of the workout today will be just the beginning of your recovery!

Next comes the Rest Day Roll-Out—this workout will be your go-to recovery routine during the next 30 days, so learn it, love it, and spend as much time rolling out any trouble areas. It’s 25 minutes of focused recovery moves, including proper foam-rolling techniques. Your body will thank you!

Nutrition Daily Check-In:
Sometimes people need to make some modifications to their eating when they start a new fitness program and you might start to feel hungrier as you make these changes. Make sure you’re tracking your day and stick to the plan you’ve outlined and see if things improve. Of course, if you’re feeling light-headed or dizzy, review the program materials to ensure you’re getting enough of what you need.

A little tip as you make your way through this program and inevitably get hungry for snacks! One of the best things about 2B Mindset and Ultimate Portion Fix is that Ilana and Autumn both believe in living your life and not feeling deprived. With that being said, getting results means having discipline, too. Is there something you’re craving that you’re denying yourself? I know Ilana and Autumn have a hack for it, whether it’s a Shakeology ice cream recipe, a BEACHBAR, or crispy baked fries! Remember, the goal isn’t to feel deprived, but to make healthier choices.

I personally pack a BEACHBAR whenever I leave the house—Chocolate Cherry Almond is my favourite flavour. I’m always on the lookout for better snacks, and this one meets my strict requirements (just 5-6g of sugar but a whopping 9-10g of protein at only 150 calories). I also love that it doesn’t taste like cardboard lol. It’s seriously tasty (chocolate and almonds happen to be two of my favourite things but they have a peanut butter flavour and even a vegan option).

If you want to try BEACHBAR and you’re using a container-based nutrition plan, count it as ½ red, ½ yellow, and 1 tsp. BEACHBAR makes the perfect “protein snack” on 2B Mindset. 9-10 grams of protein (more protein than sugar), 4-5 grams of fibre, and 150 calories.

Be sure to check in to let us know how you’re doing on snacking, rolling, and all that good stuff.

UK

How’s everyone feeling after our first day? I hope you got enough rest and are hydrated because we’re picking up the weights again to give our upper bodies a workout. Remember this is only about 20 minutes so you’ll squeeze the most out of every second with 2 rounds of 6 moves, followed by a fast and effective burnout to maximise the burn and sculpt some killer arms and shoulders.

This is a workout where you’ll want to have some lighter weights handy so you won’t sacrifice your form as you fatigue. The run prep at the end of the workout today will be just the beginning of your recovery!

Next comes the Rest Day Roll-Out – this workout will be your go-to recovery routine during the next 30 days, so learn it, love it, and spend as much time rolling out any trouble areas. It’s 25 minutes of focused recovery moves, including proper foam-rolling techniques. Your body will thank you!

Nutrition Daily Check-In:
Sometimes people need to make some modifications to their eating when they start a new fitness programme and you might start to feel hungrier as you make these changes. Make sure you’re tracking your day and stick to the plan you’ve outlined and see if things improve. Of course, if you’re feeling light-headed or dizzy, review the programme materials to ensure you’re getting enough of what you need.

A little tip as you make your way through this programme and inevitably get hungry for snacks! One of the best things about 2B Mindset and Ultimate Portion Fix is that Ilana and Autumn both believe in living your life and not feeling deprived. With that being said, getting results means having discipline, too. Is there something you’re craving that you’re denying yourself? I know Ilana and Autumn have a hack for it, whether it’s a Shakeology ice cream recipe, a BEACHBAR, or crispy baked fries! Remember, the goal isn’t to feel deprived, but to make healthier choices.

I personally pack a BEACHBAR whenever I leave the house – Chocolate Cherry Almond is my favourite flavour. I’m always on the lookout for better snacks, and this one meets my strict requirements (just 5-6g of sugar but a whopping 9-10g of protein at only 150-151 kcal). I also love that it doesn’t taste like cardboard lol. It’s seriously tasty (chocolate and almonds happen to be two of my favourite things but they have a peanut butter flavour and even a vegan option).

If you want to try BEACHBAR and you’re using a container-based nutrition plan, count it as ½ red, ½ yellow, and 1 tsp. BEACHBAR makes the perfect “protein snack” on 2B Mindset. 9-10 grams of protein (more protein than sugar), 4-5 grams of fibre, and 150-151 kcal.

Be sure to check in to let us know how you’re doing on snacking, rolling, and all that good stuff.

image

DAY 3: Core Fuerte and HIIT Run

US

Fuerte is the Spanish word for “strong” and today’s Core Fuerte workout will get your core strengthened over 2 rounds of 10 moves using a single dumbbell. Modify moves if you need to, and remember, you do NOT need a heavy weight to get a great workout in. Besides, you’ve got a run to get to!

HIIT Run is like the sporty cousin of Fat Blasting Ladders. You start with 1-minute intervals at RPE 5–6, then increase the intensity as the interval time decreases. Recovery time is only as long as the interval and, no matter your fitness level, everyone WALKS during the recovery here (yay!). Your goal is to put everything you have into each interval—the “afterburn” will be toasting calories long after you cross the finish line.

Speaking of maximizing results, how are you all doing with your nutrition programs? I’m personally on 2B Mindset and I love it because it’s a super-flexible approach that makes sense for my lifestyle. But for you, Ultimate Portion Fix might be the right option—a great choice if you like structure and organizing your portions.

Coach Tip

Make sure you note the nutrition program you’re using so you can share your firsthand experience. We use 2B Mindset here as an example but you might be on Ultimate Portion Fix.

Tell me some of the things you’re learning with the nutrition programs…any challenges so far?

CA

Fuerte is the Spanish word for “strong” and today’s Core Fuerte workout will get your core strengthened over 2 rounds of 10 moves using a single dumbbell. Modify moves if you need to, and remember, you do NOT need a heavy weight to get a great workout in. Besides, you’ve got a run to get to!

HIIT Run is like the sporty cousin of Fat Blasting Ladders. You start with 1-minute intervals at RPE 5–6, then increase the intensity as the interval time decreases. Recovery time is only as long as the interval and, no matter your fitness level, everyone WALKS during the recovery here (yay!). Your goal is to put everything you have into each interval—the “afterburn” will be toasting calories long after you cross the finish line.

Speaking of maximizing results, how are you all doing with your nutrition programs? I’m personally on 2B Mindset and I love it because it’s a super-flexible approach that makes sense for my lifestyle. But for you, Ultimate Portion Fix might be the right option—a great choice if you like structure and organizing your portions.

Coach Tip

Make sure you note the nutrition program you’re using so you can share your firsthand experience. We use 2B Mindset here as an example but you might be on Ultimate Portion Fix.

Tell me some of the things you’re learning with the nutrition programs…any challenges so far?

UK

Fuerte is the Spanish word for “strong” and today’s Core Fuerte workout will get your core strengthened over 2 rounds of 10 moves using a single dumbbell. Modify moves if you need to, and remember, you do NOT need a heavy weight to get a great workout in. Besides, you’ve got a run to get to!

HIIT Run is like the sporty cousin of Fat Blasting Ladders. You start with 1-minute intervals at RPE 5–6, then increase the intensity as the interval time decreases. Recovery time is only as long as the interval and, no matter your fitness level, everyone WALKS during the recovery here (yay!). Your goal is to put everything you have into each interval – the “afterburn” will be toasting calories long after you cross the finish line.

Speaking of maximising results, how are you all doing with your nutrition programmes? I’m personally on 2B Mindset and I love it because it’s a super-flexible approach that makes sense for my lifestyle. But for you, Ultimate Portion Fix might be the right option – a great choice if you like structure and organising your portions.

Coach Tip

Make sure you note the nutrition program you’re using so you can share your firsthand experience. We use 2B Mindset here as an example but you might be on Ultimate Portion Fix.

Tell me some of the things you’re learning with the nutrition programmes…any challenges so far?

image

DAY 4: Day Off

It’s a day off! What? Yup, you’re doing some great work and today is yours to focus on whatever you need to do or maybe even try this Cookies and Cream Shakeology Smoothie (so, so good):
https://www.beachbodyondemand.com/blog/cookies-and-cream-smoothie

If you’re feeling like you need a little more recovery love, it’s always fine to go back to the Rest Day Roll-Out, or just roll needed areas on your own. For the fitness junkies out there, take a nice walk or ride your bike for some active recovery but tomorrow is a big day so don’t overdo it. Really, our days off are the best time to incorporate some self-care—tune in to what your body or mind needs and give yourself permission to unplug, unwind, and recharge. These little moments to ourselves may not seem like a big deal, but when we consistently ignore our own needs, it’s hard to show up for others, or even our workouts, in the same way. Taking care of yourself is the first step in reaching your max potential.

Coach Tip

Encourage everyone to talk and share, and also make a point of sharing YOUR OWN experiences. Your customers are looking to you for motivation, guidance, and support.

image

DAY 5: Lower Body and Tempo Intervals

US

Today’s Lower Body workout is the ultimate glute and leg routine that keeps it simple but brings the heat. Ready for this one? It’s 3 rounds of 4 moves followed by a burnout round that focuses on one leg at a time. PRO TIP: Your legs are stronger than you think, so now is the time to try the heavier dumbbells (just make sure your form is on-point and your movements are controlled). Stronger legs are not only vital in helping you run farther and faster, but strength training also helps improve bone density and joint stability, which is crucial to avoiding injury.

And for our run, Tempo Intervals! This is the moment when the upcoming run will be most effective in helping you crush your 5K on day 30. It’s a simple run—four 3-minute intervals at a tempo pace, or RPE 5–6. Your tempo pace is only slightly slower than your 5K race pace. For some of you, this may be a jog that’s just beyond a power walk—and that’s OK! Whatever your pace, remember YOU ARE A RUNNER, and every step is helping you break away from whatever has been holding you back. For those more advanced runners, try to not only complete each interval at your tempo pace, but jog some, if not all, of the recovery periods.

Your legs might feel a bit heavy after these workouts, but you know what? Those legs are only getting stronger. A lot of us are used to measuring results by the number on the scale, but we have to remember that building muscle can actually help you get a lean, sculpted look, faster—and measuring inches around your body is sometimes a better indicator of results. That’s why I take Beachbody Performance Recover after a rough workout (especially leg day)—not only to give my sore muscles some TLC, but also to help make the most of the muscle-building cycle.*‡

So what’s been your favorite workout so far and what do you think about the running? I thought that would be the toughest part but turns out the “breakaway” is what I most look forward to. I tend to do one run a week on the treadmill following the video workouts, and the rest of the runs outside with the audio. How about you?

*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.
‡Whey, pea, and casein are sources of protein. High in protein.

CA

Today’s Lower Body workout is the ultimate glute and leg routine that keeps it simple but brings the heat. Ready for this one? It’s 3 rounds of 4 moves followed by a burnout round that focuses on one leg at a time. PRO TIP: Your legs are stronger than you think, so now is the time to try the heavier dumbbells (just make sure your form is on-point and your movements are controlled). Stronger legs are not only vital in helping you run farther and faster, but strength training also helps improve bone density and joint stability, which is crucial to avoiding injury.

And for our run, Tempo Intervals! This is the moment when the upcoming run will be most effective in helping you crush your 5K on day 30. It’s a simple run—four 3-minute intervals at a tempo pace, or RPE 5–6. Your tempo pace is only slightly slower than your 5K race pace. For some of you, this may be a jog that’s just beyond a power walk—and that’s OK! Whatever your pace, remember YOU ARE A RUNNER, and every step is helping you break away from whatever has been holding you back. For those more advanced runners, try to not only complete each interval at your tempo pace, but jog some, if not all, of the recovery periods.

Your legs might feel a bit heavy after these workouts, but you know what? Those legs are only getting stronger. A lot of us are used to measuring results by the number on the scale, but we have to remember that building muscle can actually help you get a lean, sculpted look, faster—and measuring inches around your body is sometimes a better indicator of results. That’s why I take Beachbody Performance Recover after a rough workout (especially leg day)—not only to give my muscles some TLC, but also to help make the most of the muscle-building cycle.

So what’s been your favourite workout so far and what do you think about the running? I thought that would be the toughest part but turns out the “breakaway” is what I most look forward to. I tend to do one run a week on the treadmill following the video workouts, and the rest of the runs outside with the audio. How about you?

UK

Today’s Lower Body workout is the ultimate glute and leg routine that keeps it simple but brings the heat. Ready for this one? It’s 3 rounds of 4 moves followed by a burnout round that focuses on one leg at a time. PRO TIP: Your legs are stronger than you think, so now is the time to try the heavier dumbbells (just make sure your form is on point and your movements are controlled). Stronger legs are not only vital in helping you run farther and faster, but strength training also helps improve bone density and joint stability, which is crucial to avoiding injury.

And for our run, Tempo Intervals! This is the moment when the upcoming run will be most effective in helping you crush your 5K on day 30. It’s a simple run – four 3-minute intervals at a tempo pace, or RPE 5–6. Your tempo pace is only slightly slower than your 5K race pace. For some of you, this may be a jog that’s just beyond a power walk – and that’s OK! Whatever your pace, remember YOU ARE A RUNNER, and every step is helping you break away from whatever has been holding you back. For those more advanced runners, try to not only complete each interval at your tempo pace, but jog some, if not all, of the recovery periods.

Your legs might feel a bit heavy after these workouts, but you know what? Those legs are only getting stronger. A lot of us are used to measuring results by the number on the scale, but we have to remember that building muscle can actually help you get a lean, sculpted look, faster – and measuring inches around your body is sometimes a better indicator of results. That’s why I take Beachbody Performance Recover after a rough workout (especially leg day) – not only to give my muscles some TLC, but also to help make the most of the muscle-building cycle.‡

So, what’s been your favourite workout so far and what do you think about the running? I thought that would be the toughest part but turns out the “breakaway” is what I most look forward to. I tend to do one run a week on the treadmill following the video workouts, and the rest of the runs outside with the audio. How about you?

‡Whey, pea, and casein are sources of protein. High in protein.

image

DAY 6: Rest Day Roll-Out

US

After yesterday, you’re really gonna need the Rest Day Roll-Out recovery routine! If you haven’t spent any extra time targeting those trouble areas before, today would be the day to give your hips, quads, and calves a few extra minutes of rolling to reduce soreness and improve recovery time leading up to your next run.

Let’s take your mind off the soreness for a bit with this savory recipe for all you flavor seekers out there: Savory Irish Oats.

Coach Tip

Now would be a great time to spotlight a Success Story to keep the motivation going. You can use a photo to highlight someone’s results and say something like, “A little motivation for you: Amazing commitment to 30 Day Breakaway.” †Results vary depending on starting point and effort.

CA

After yesterday, you’re really gonna need the Rest Day Roll-Out recovery routine! If you haven’t spent any extra time targeting those trouble areas before, today would be the day to give your hips, quads, and calves a few extra minutes of rolling to reduce soreness and improve recovery time leading up to your next run.

Let’s take your mind off the soreness for a bit with this savoury recipe for all you flavour seekers out there: Savoury Irish Oats.

Coach Tip

Now would be a great time to spotlight a Success Story to keep the motivation going. You can use a photo to highlight someone’s results and say something like, “A little motivation for you: Amazing commitment to 30 Day Breakaway.” †Results vary depending on starting point and effort.

UK

After yesterday, you’re really gonna need the Rest Day Roll-Out recovery routine! If you haven’t spent any extra time targeting those trouble areas before, today would be the day to give your hips, quads, and calves a few extra minutes of rolling to reduce soreness and improve recovery time leading up to your next run.

Let’s take your mind off the soreness for a bit with this savoury recipe for all you flavour seekers out there: Savoury Irish Oats.

Coach Tip

Now would be a great time to spotlight a Success Story to keep the motivation going. You can use a photo to highlight someone’s results and say something like, “A little motivation for you: Amazing commitment to 30 Day Breakaway.” †Results vary depending on starting point and effort.

image

DAY 7: Day Off

Back-to-back rest days—exactly what I needed! Yesterday was all about foam-rolling and really taking care of my body’s sore spots. Today is a little more of a mental and emotional self-care day.

Take some time to focus on you and recharge. Maybe that looks like journaling, gardening, or even meal prepping to put your mind at ease for the week ahead. Only you know what makes you feel whole. Sit back and take pride in your first week—you didn’t lift weights, and now you do. You weren’t a runner, and now you are. That’s really something.

How’s everyone doing on the nutrition side of things? As you plan the week ahead, take time to think about what’s working and what you’d like to change. Maybe there are some new foods you’ve been wanting to try or a recipe you’ve been meaning to incorporate. Thinking about these little tweaks early on can help you in the long run.

image

DAY 8: Meta Burn and Descending Intervals

US

Started my morning right with a little Chocolate Shakeology and I’m feeling oh-so-ready for week two. After two days off, it’s time to bring the heat!

Meta Burn turns your resistance routine into a calorie furnace with 6 total-body moves designed to elevate the heart rate and turbocharge your metabolism. You don’t need heavy weights to get a great workout, but if the moves seem too easy the first round, it’s time to increase the size of the dumbbells.

Descending Intervals challenges you with 3 blocks of 3 intervals that increase in intensity while decreasing in time. The best part is that after the second block, you only have about 2 minutes of total running time left—so keep that in mind and don’t get discouraged! Reminder to keep tracking the weights you use and the distance you run.

What have you been loving most so far—the resistance training or running (or recovery periods in between )?

Either way, I know you’re getting stronger every day! For the treadmill runners out there, have you ever used a treadmill before with this type of dynamic training? I remember back in the day I would push a preset button and zone out while I watched something on TV and got my “workout” in. Not anymore!

One quick reminder as things ramp up: I can’t stress how important it is to make sure you’re drinking enough water. The best way to determine your water goal is to take your weight and divide it by two. This will give you an average in ounces of what you should be drinking each day. For example, if you weigh 150 pounds, your goal would be to drink 75 ounces of water each day. I add citrus slices to mine for a refreshing drink!

CA

Started my morning right with a little Chocolate Shakeology and I’m feeling oh-so-ready for week two. After two days off, it’s time to bring the heat!

Meta Burn turns your resistance routine into a calorie furnace with 6 total-body moves designed to elevate the heart rate and turbocharge your metabolism. You don’t need heavy weights to get a great workout, but if the moves seem too easy the first round, it’s time to increase the size of the dumbbells.

Descending Intervals challenges you with 3 blocks of 3 intervals that increase in intensity while decreasing in time. The best part is that after the second block, you only have about 2 minutes of total running time left—so keep that in mind and don’t get discouraged! Reminder to keep tracking the weights you use and the distance you run.

What have you been loving most so far—the resistance training or running (or recovery periods in between )?

Either way, I know you’re getting stronger every day! For the treadmill runners out there, have you ever used a treadmill before with this type of dynamic training? I remember back in the day I would push a preset button and zone out while I watched something on TV and got my “workout” in. Not anymore!

One quick reminder as things ramp up: I can’t stress how important it is to make sure you’re drinking enough water. The best way to determine your water goal is to take your weight and divide it by two. This will give you an average in ounces of what you should be drinking each day. For example, if you weigh 150 pounds, your goal would be to drink 75 ounces of water each day. I add citrus slices to mine for a refreshing drink!

UK

Started my morning right with a little Chocolate Shakeology and I’m feeling oh-so-ready for week two. After two days off, it’s time to bring the heat!

Meta Burn turns your resistance routine into a calorie furnace with 6 total-body moves designed to elevate the heart rate and turbocharge your metabolism. You don’t need heavy weights to get a great workout, but if the moves seem too easy the first round, it’s time to increase the size of the dumbbells.

Descending Intervals challenges you with 3 blocks of 3 intervals that increase in intensity while decreasing in time. The best part is that after the second block, you only have about 2 minutes of total running time left – so keep that in mind and don’t get discouraged! Reminder to keep tracking the weights you use and the distance you run.

What have you been loving most so far – the resistance training or running (or recovery periods in between )?

Either way, I know you’re getting stronger every day! For the treadmill runners out there, have you ever used a treadmill before with this type of dynamic training? I remember back in the day I would push a preset button and zone out while I watched something on TV and got my “workout” in. Not anymore!

One quick reminder as things ramp up: I can’t stress how important it is to make sure you’re drinking enough water. The best way to determine your water goal is to take your weight and divide it by two. This will give you an average in litres of what you should be drinking each day. For example, if you weigh 150 pounds, your goal would be to drink 75 ounces of water each day. I add citrus slices to mine for a refreshing drink!

image

DAY 9: Lower Body and Rainy Day Cardio

This is your second go at Lower Body—you know the moves, so pick a weight that will challenge you from the start. And today we’re bringing our cardio portion indoors with Rainy Day Cardio. This workout will improve your agility and cardiovascular health with 2 rounds of 10 moves, plus a fun burner at the end. In the future, feel free to replace a run with Rainy Day Cardio whenever you can’t make it out for a run.

I know we’re staying indoors today, but do any of you use the running belt when you head outside? I usually don’t like to wear anything extra because I get hot easily, but the belt doesn’t stick to me and I love throwing my phone in there, so I don’t have to hold it. It also makes me feel like a legit runner.

How about you? Feeling like a runner yet? Like I said, when I venture outside with my earbuds in, listening to Idalis on the audio, and rocking my running belt, it really does feel real. Like, hey, who can tell me I’m NOT a runner?

I’d love to hear about your results so far. How are things looking? If you’re getting the results you hoped for, that’s amazing. If not, we might want to check in with your nutrition because “you can’t out-train the kitchen.” Let me know so we can take a deeper look at what you’re eating and troubleshoot if needed.

image

DAY 10: Rest Day Roll-Out

US

After 2 challenging days, your body must be feeling it! DO NOT SKIP Rest Day Roll-Out today, as we have 2 more full days of work ahead of us!

A little reminder for everyone: Rest day is NOT cheat day! Your body is taking a break from intense exercise, not from healthy habits. I know my best results are tied to the food choices I make on rest days as much as any other day.

How’s it going for you with your meals? For anyone on the 2B Mindset or Ultimate Portion Fix program, I just want to let you know how you can stay on-track after our 30 days are over (always best to plan ahead…).

Both programs have an ongoing membership option—The Monthly Fix and The Mindset Membership—that make it easy to transition from your current nutrition goals to continued support for your healthy-eating journey.

Like I mentioned before, with the Nutrition+ membership (which you may already be trying on a 30-day trial), you’ll get extra content from Ilana and Autumn, and access to The Mindset Membership and The Monthly Fix. A lot of us tend to get excited and prepare up-front by making a commitment when we take on a new program…but we don’t always think of a game plan for sustaining our success. How do you stay accountable and on-track beyond the 30 days? Because, trust me, once you realize how good you feel at the end of this, you’re going to want to make this lifestyle a permanent situation. Nutrition+ is how you can achieve that.

Has anyone checked out Nutrition+ yet? Have you noticed any changes already from cleaning up your eating? Better sleep? More energy? Let us know in the comments.

CA

After 2 challenging days, your body must be feeling it! DO NOT SKIP Rest Day Roll-Out today, as we have 2 more full days of work ahead of us!

A little reminder for everyone: Rest day is NOT cheat day! Your body is taking a break from intense exercise, not from healthy habits. I know my best results are tied to the food choices I make on rest days as much as any other day.

How’s it going for you with your meals? For anyone on the 2B Mindset or Ultimate Portion Fix program, I just want to let you know how you can stay on-track after our 30 days are over (always best to plan ahead…).

Both programs have an ongoing membership option—The Monthly Fix and The Mindset Membership—that make it easy to transition from your current nutrition goals to continued support for your healthy-eating journey.

Like I mentioned before, with the Nutrition+ membership (which you may already be trying on a 30-day trial), you’ll get extra content from Ilana and Autumn, and access to The Mindset Membership and The Monthly Fix. A lot of us tend to get excited and prepare up-front by making a commitment when we take on a new program…but we don’t always think of a game plan for sustaining our success. How do you stay accountable and on-track beyond the 30 days? Because, trust me, once you realize how good you feel at the end of this, you’re going to want to make this lifestyle a permanent situation. Nutrition+ is how you can achieve that.

Has anyone checked out Nutrition+ yet? Have you noticed any changes already from cleaning up your eating? Better sleep? More energy? Let us know in the comments.

UK

After 2 challenging days, your body must be feeling it! DO NOT SKIP Rest Day Roll-Out today, as we have 2 more full days of work ahead of us!

A little reminder for everyone: Rest day is NOT cheat day! Your body is taking a break from intense exercise, not from healthy habits. I know my best results are tied to the food choices I make on rest days as much as any other day.

How’s it going for you with your meals? For anyone on the 2B Mindset or Ultimate Portion Fix programme, I just want to let you know how you can stay on track after our 30 days are over (always best to plan ahead…).

Both programmes have an ongoing membership option – The Monthly Fix and The Mindset Membership – that make it easy to transition from your current nutrition goals to continued support for your healthy-eating journey.

Like I mentioned before, with the Nutrition+ membership (which you may already be trying on a 30-day trial), you’ll get extra content from Ilana and Autumn, and access to The Mindset Membership and The Monthly Fix. A lot of us tend to get excited and prepare up-front by making a commitment when we take on a new programme…but we don’t always think of a game plan for sustaining our success. How do you stay accountable and on track beyond the 30 days? Because, trust me, once you realise how good you feel at the end of this, you’re going to want to make this lifestyle a permanent situation. Nutrition+ is how you can achieve that.

Has anyone checked out Nutrition+ yet? Have you noticed any changes already from cleaning up your eating? Better sleep? More energy? Let us know in the comments.

image

DAY 11: Upper Body and Progressive Build-Ups

US

Time to tone up with Upper Body—check the calendar and see which weights you used last time. Try to finish some moves with a heavier set of weights, even if it’s only in the first round. You’ll be surprised at how much you can lift now. Then it’s time for a new run, Progressive Buildups. You’ll run 5 blocks of 3 consecutive 30-second intervals that increase in intensity. This is a challenging run but your legs should be fresh. Beginners, make it a point to finish the intervals even if you are just jogging and not increasing speed. Advanced runners, try to really hit those higher-intensity intervals with full effort each time.

If you’re doing the video runs on a treadmill, and you’ve run on a treadmill before, are you noticing any changes in your pace, heart rate, or anything else that’s tracked through the machine? We’re almost two weeks in, so you should be seeing some nice upticks.

All this weight training followed by running makes for a great calorie burn—but it also fires up my appetite! It’s important to stay focused during these workouts, but it’s also important to relax and treat yourself sometimes. That’s why I’m a huge fan of these truffle balls. Made with Shakeology and other smart ingredients, they’re a better choice than most sweets:
https://www.beachbodyondemand.com/blog/chocolate-shakeology-balls

What are your favorite Shakeology recipes? A simple classic shake with banana or something like the goodies I mentioned?

CA

Time to tone up with Upper Body—check the calendar and see which weights you used last time. Try to finish some moves with a heavier set of weights, even if it’s only in the first round. You’ll be surprised at how much you can lift now. Then it’s time for a new run, Progressive Buildups. You’ll run 5 blocks of 3 consecutive 30-second intervals that increase in intensity. This is a challenging run but your legs should be fresh. Beginners, make it a point to finish the intervals even if you are just jogging and not increasing speed. Advanced runners, try to really hit those higher-intensity intervals with full effort each time.

If you’re doing the video runs on a treadmill, and you’ve run on a treadmill before, are you noticing any changes in your pace, heart rate, or anything else that’s tracked through the machine? We’re almost two weeks in, so you should be seeing some nice upticks.

All this weight training followed by running makes for a great calorie burn—but it also fires up my appetite! It’s important to stay focused during these workouts, but it’s also important to relax and treat yourself sometimes. That’s why I’m a huge fan of these truffle balls. Made with Shakeology and other smart ingredients, they’re a better choice than most sweets:
https://www.beachbodyondemand.com/blog/chocolate-shakeology-balls

What are your favourite Shakeology recipes? A simple classic shake with banana or something like the goodies I mentioned?

UK

Time to tone up with Upper Body—check the calendar and see which weights you used last time. Try to finish some moves with a heavier set of weights, even if it’s only in the first round. You’ll be surprised at how much you can lift now. Then it’s time for a new run, Progressive Buildups. You’ll run 5 blocks of 3 consecutive 30-second intervals that increase in intensity. This is a challenging run but your legs should be fresh. Beginners, make it a point to finish the intervals even if you are just jogging and not increasing speed. Advanced runners, try to really hit those higher-intensity intervals with full effort each time.

If you’re doing the video runs on a treadmill, and you’ve run on a treadmill before, are you noticing any changes in your pace, heart rate, or anything else that’s tracked through the machine? We’re almost two weeks in, so you should be seeing some nice upticks.

All this weight training followed by running makes for a great calorie burn—but it also fires up my appetite! It’s important to stay focused during these workouts, but it’s also important to relax and treat yourself sometimes. That’s why I’m a huge fan of these truffle balls. Made with Shakeology and other smart ingredients, they’re a better choice than most sweets:
https://www.beachbodyondemand.com/blog/chocolate-shakeology-balls

What are your favourite Shakeology recipes? A simple classic shake with banana or something like the goodies I mentioned?

image

DAY 12: Abs on Fuego and Fartlek Picante

US

I know ab workouts aren’t always the most fun, so I feel ya on core days, like today’s Abs on Fuego! But we gotta focus on tightening our center of strength for peak performance and to really set a solid foundation for lifting and running. Grab your resistance loops and get ready for 10 new moves before moving on to Fartlek Picante—a run that’s as unique as it sounds! Fartlek means “speed play” in Swedish and it’s crucial training for anyone running a race. This continuous run has you increasing to higher intensity for short bursts. If you ever wanted to get better at fighting fatigue and finding more speed in the final sprint to the finish line, this is how you train for that.

Beginners, try to at least “float” with an easy jog when you get tired…this run is meant to help you really train for that 5K. It’s OK if you need to walk, but try your best to stay at an RPE 3–4 minimum the whole run.

It’s days like today—when you’re really pushing during that run (after having set your abs on fire, mind you)—that the people in our BODgroup can make a big difference. I know having someone check in with me helps me stay accountable and, honestly, it helps to vent sometimes to someone who understands what I’m going through.

Go ahead and shout out someone from our group who keeps you on your toes and offers you a shoulder when you need it.

CA

I know ab workouts aren’t always the most fun, so I feel ya on core days, like today’s Abs on Fuego! But we gotta focus on tightening our centre of strength for peak performance and to really set a solid foundation for lifting and running. Grab your resistance loops and get ready for 10 new moves before moving on to Fartlek Picante—a run that’s as unique as it sounds! Fartlek means “speed play” in Swedish and it’s crucial training for anyone running a race. This continuous run has you increasing to higher intensity for short bursts. If you ever wanted to get better at fighting fatigue and finding more speed in the final sprint to the finish line, this is how you train for that.

Beginners, try to at least “float” with an easy jog when you get tired…this run is meant to help you really train for that 5K. It’s OK if you need to walk, but try your best to stay at an RPE 3–4 minimum the whole run.

It’s days like today—when you’re really pushing during that run (after having set your abs on fire, mind you)—that the people in our BODgroup can make a big difference. I know having someone check in with me helps me stay accountable and, honestly, it helps to vent sometimes to someone who understands what I’m going through.

Go ahead and shout out someone from our group who keeps you on your toes and offers you a shoulder when you need it.

UK

I know ab workouts aren’t always the most fun, so I feel ya on core days, like today’s Abs on Fuego! But we’ve gotta focus on tightening our centre of strength for peak performance and to really set a solid foundation for lifting and running. Grab your resistance loops and get ready for 10 new moves before moving on to Fartlek Picante – a run that’s as unique as it sounds! Fartlek means “speed play” in Swedish and it’s crucial training for anyone running a race. This continuous run has you increasing to higher intensity for short bursts. If you ever wanted to get better at fighting fatigue and finding more speed in the final sprint to the finish line, this is how you train for that.

Beginners, try to at least “float” with an easy jog when you get tired…this run is meant to help you really train for that 5K. It’s OK if you need to walk, but try your best to stay at an RPE 3–4 minimum the whole run.

It’s days like today – when you’re really pushing during that run (after having set your abs on fire, mind you) – that the people in our BODgroup can make a big difference. I know having someone check in with me helps me stay accountable and, honestly, it helps to vent sometimes to someone who understands what I’m going through.

Go ahead and shout out someone from our group who keeps you on your toes and offers you a shoulder when you need it.

image

DAY 13: Total Body Strength and Rest Day Roll-Out

US

Welcome to the end of week 2! Let’s finish this week strong with a little Energize before we get going to help us really crush Total Body Strength.

As we make our way through the month, don’t let a lack of recipe ideas stand in the way of sticking to your nutrition plan. If you need to refresh your recipes, you can always go back to Beachbody’s Nutrition Guide (or the nutrition program you’re following). On Beachbody On Demand, there’s a cooking show called Mindset Menu with Ilana’s favorite satisfying recipes and there’s also FIXATE, where Autumn and her brother, chef Bobby, serve up some seriously yummy dishes. The Beachbody On Demand blog is also a great resource for recipes, tips, and meal prep ideas.

Here’s a recipe idea to get you going, Grilled Caesar Salad with Tofu Caesar Dressing:
https://www.beachbodyondemand.com/blog/vegan-grilled-caesar-salad

CA

Welcome to the end of week 2! Let’s finish this week strong with a little Energize before we get going to help us really crush Total Body Strength.

As we make our way through the month, don’t let a lack of recipe ideas stand in the way of sticking to your nutrition plan. If you need to refresh your recipes, you can always go back to Beachbody’s Nutrition Guide (or the nutrition program you’re following). On Beachbody On Demand, there’s a cooking show called Mindset Menu with Ilana’s favourite satisfying recipes and there’s also FIXATE, where Autumn and her brother, chef Bobby, serve up some seriously yummy dishes. The Beachbody On Demand blog is also a great resource for recipes, tips, and meal prep ideas.

Here’s a recipe idea to get you going, Grilled Caesar Salad with Tofu Caesar Dressing:
https://www.beachbodyondemand.com/blog/vegan-grilled-caesar-salad

UK

Welcome to the end of week 2! Let’s finish this week strong with a little Energize before we get going to help us really crush Total Body Strength.⁺

As we make our way through the month, don’t let a lack of recipe ideas stand in the way of sticking to your nutrition plan. If you need to refresh your recipes, you can always go back to Beachbody’s Nutrition Guide (or the nutrition programme you’re following). On Beachbody On Demand, there’s a cooking show called Mindset Menu with Ilana’s favourite satisfying recipes and there’s also FIXATE, where Autumn and her brother, chef Bobby, serve up some seriously yummy dishes. The Beachbody On Demand blog is also a great resource for recipes, tips, and meal prep ideas.

Here’s a recipe idea to get you going, Grilled Caesar Salad with Tofu Caesar Dressing:
https://www.beachbodyondemand.com/blog/vegan-grilled-caesar-salad

⁺Contains caffeine, which enhances mental alertness during intense muscular activity.

image

DAY 14: Day Off

We. Are. Halfway. There. Can you even believe it?! All that hard work deserves a good break, so you get a rest day!

I know we’re not working out today but we are still drinking Shakeology. When do you like to drink your daily shake? For me, it’s a no-brainer to do it in the morning because it sets the tone for my day. But maybe you’re a midday shake person who wants something to look forward to. Here are a few more questions to see where your head’s at now that we’ve got a good two weeks under our belt:

  1. Are you tracking your food intake?
  2. How’s your water intake?
  3. Are you eating breakfast?
  4. Are you struggling with night-time snacking?
  5. Are you hungrier? Not as hungry?

image

DAY 15: Upper Body Combos and Endurance Pyramid

US

Here we go with the second half of the program! Now we start to combine the movement patterns from Upper Body to continue strengthening your arms. Upper Body Combos is 2 rounds of 5 combinations, followed by a burnout block that uses the resistance loops to really take this workout to the next level. And since we work our upper body today, and haven’t run in 2 days, it’s time for Endurance Pyramid, a run that will push you more than any other. Longer intervals build from 1 minute to over 2 minutes and then back down to 1 minute in a pyramid structure that will be a challenge to everyone. If there’s ever a day for Energize, today is it.

For the treadmill junkies out there, I want to challenge you to break away outside today. It’s really a completely different experience using the audio workouts outside in a natural environment, and it tends to push me a little more with Idalis in my ear. I know it’s not always possible to get out but give it a go if you can.

After you tough this one out, make sure you take Recover post-workout to feed your muscles with protein. It’s week two and things are getting real!

CA

Here we go with the second half of the program! Now we start to combine the movement patterns from Upper Body to continue strengthening your arms. Upper Body Combos is 2 rounds of 5 combinations, followed by a burnout block that uses the resistance loops to really take this workout to the next level. And since we work our upper body today, and haven’t run in 2 days, it’s time for Endurance Pyramid, a run that will push you more than any other. Longer intervals build from 1 minute to over 2 minutes and then back down to 1 minute in a pyramid structure that will be a challenge to everyone. If there’s ever a day for Energize, today is it.

For the treadmill junkies out there, I want to challenge you to break away outside today. It’s really a completely different experience using the audio workouts outside in a natural environment, and it tends to push me a little more with Idalis in my ear. I know it’s not always possible to get out but give it a go if you can.

After you tough this one out, make sure you take Recover post-workout to feed your muscles with protein. It’s week two and things are getting real!

UK

Here we go with the second half of the programme! Now we start to combine the movement patterns from Upper Body to continue strengthening your arms. Upper Body Combos is 2 rounds of 5 combinations, followed by a burnout block that uses the resistance loops to really take this workout to the next level. And since we work our upper body today and haven’t run in 2 days, it’s time for Endurance Pyramid, a run that will push you more than any other. Longer intervals build from 1 minute to over 2 minutes and then back down to 1 minute in a pyramid structure that will be a challenge to everyone. If there’s ever a day for Energize, today is it.

For the treadmill junkies out there, I want to challenge you to break away outside today. It’s really a completely different experience using the audio workouts outside in a natural environment, and it tends to push me a little more with Idalis in my ear. I know it’s not always possible to get out but give it a go if you can.

After you tough this one out, make sure you take Recover post-workout to feed your muscles with protein. It’s week two and things are getting real!

image

DAY 16: Meta Spice and HIIT Run

Listen, today is no joke. Come with your A-game because Meta Spice is the evolved version of Meta Burn with 3 rounds of 5 new calorie-scorching resistance moves. Then you’ve got HIIT Run, so do your best to push through each interval knowing how far you’ve come since day 1. Who was that person?

I knew today was going to be tough, so I topped my Shakeology this morning with some non-fat Greek yogurt and spinach for extra fuel. My shake doesn’t look the same every day—depending on what I’ve planned for meals, it can be as simple as water, ice, and the scoop of Shakeology. Other times, I get creative and do something like this Glowing Green Smoothie Bowl:
https://www.beachbodyondemand.com/blog/glowing-green-smoothie-bowl-recipe

It’s all up to you how you experiment with Shakeology. How do you fuel?

image

DAY 17: Core Fuerte and Tempo Run

US

Did you know that a strong core can help with your running…

  • Stability
  • Balance
  • Posture
  • Overall Control

That’s why we’re heading back to Core Fuerte today (you knew where I was going with that, didn’t you?). Notice the changes in performance from the last time you did this routine. Odds are there are a few moves you couldn’t do before like you can today.

Then it’s time for Tempo Run, which is a straight run at a tempo pace for the whole 18 minutes. This run will prepare you to really push past your limits and prepare you for a great 5K time. Do your best to stay consistent with your pace today and try to make it through to the end, even if you have to gradually slow down.

And if the thought of a great 5K time isn’t motivation enough, check out the abs on this 30 Day Breakaway after photo:

†Results vary depending on starting point and effort.

image

CA

Did you know that a strong core can help with your running…

  • Stability
  • Balance
  • Posture
  • Overall Control

That’s why we’re heading back to Core Fuerte today (you knew where I was going with that, didn’t you?). Notice the changes in performance from the last time you did this routine. Odds are there are a few moves you couldn’t do before like you can today.

Then it’s time for Tempo Run, which is a straight run at a tempo pace for the whole 18 minutes. This run will prepare you to really push past your limits and prepare you for a great 5K time. Do your best to stay consistent with your pace today and try to make it through to the end, even if you have to gradually slow down.

And if the thought of a great 5K time isn’t motivation enough, check out the abs on this 30 Day Breakaway after photo:

†Results vary depending on starting point and effort.

image

UK

Did you know that a strong core can help with your running…

  • Stability
  • Balance
  • Posture
  • Overall Control

That’s why we’re heading back to Core Fuerte today (you knew where I was going with that, didn’t you?). Notice the changes in performance from the last time you did this routine. Odds are there are a few moves you couldn’t do before like you can today.

Then it’s time for Tempo Run, which is a straight run at a tempo pace for the whole 18 minutes. This run will prepare you to really push past your limits and prepare you for a great 5K time. Do your best to stay consistent with your pace today and try to make it through to the end, even if you have to gradually slow down.

And if the thought of a great 5K time isn’t motivation enough, check out the abs on this 30 Day Breakaway after photo:

†Results vary depending on starting point and effort.

image

DAY 18: Rest Day Roll-Out

US

Take as much time as you need today to roll out and recover—you just crushed a challenging 3 days. Remember your goals and why you started. Like really look back and recognize what you’ve accomplished so far. I don’t know about you, but I can see the finish line. Anyone got some good progress pics they want to share?

We just gotta keep doing what we’re doing: staying positive, putting in the effort, and keeping our nutrition up. Speaking of nutrition, how would you describe your nutrition experience on a scale of 1–10? 10 means on-point and on-track to reaching your goals and 1 means not ideal and not complementing your workouts. What sorts of challenges are you facing and what tips have you incorporated from 2B Mindset or Ultimate Portion Fix that are working for you?

Here’s one of my favorite recipes that can help you stay on-track (especially if you’re looking for a bit of sweetness with breakfast), Apple Cinnamon Protein Pancakes: https://www.beachbodyondemand.com/blog/apple-cinnamon-protein-pancakes-recipe

CA

Take as much time as you need today to roll out and recover—you just crushed a challenging 3 days. Remember your goals and why you started. Like really look back and recognize what you’ve accomplished so far. I don’t know about you, but I can see the finish line. Anyone got some good progress pics they want to share?

We just gotta keep doing what we’re doing: staying positive, putting in the effort, and keeping our nutrition up. Speaking of nutrition, how would you describe your nutrition experience on a scale of 1–10? 10 means on-point and on-track to reaching your goals and 1 means not ideal and not complementing your workouts. What sorts of challenges are you facing and what tips have you incorporated from 2B Mindset or Ultimate Portion Fix that are working for you?

Here’s one of my favourite recipes that can help you stay on-track (especially if you’re looking for a bit of sweetness with breakfast), Apple Cinnamon Protein Pancakes: https://www.beachbodyondemand.com/blog/apple-cinnamon-protein-pancakes-recipe

UK

Take as much time as you need today to roll out and recover – you just crushed a challenging 3 days. Remember your goals and why you started. Really look back and recognise what you’ve accomplished so far. I don’t know about you, but I can see the finish line. Anyone got some good progress pics they want to share?

We’ve just gotta keep doing what we’re doing: staying positive, putting in the effort, and keeping our nutrition up. Speaking of nutrition, how would you describe your nutrition experience on a scale of 1–10? 10 means on point and on track to reaching your goals and 1 means not ideal and not complementing your workouts. What sort of challenges are you facing and what tips have you incorporated from 2B Mindset or Ultimate Portion Fix that are working for you?

Here’s one of my favourite recipes that can help you stay on track (especially if you’re looking for a bit of sweetness with breakfast) – Apple Cinnamon Protein Pancakes: https://www.beachbodyondemand.com/blog/apple-cinnamon-protein-pancakes-recipe

image

DAY 19: Relentless Legs and Easy Run + Strides

Today we do Relentless Legs—3 rounds of ONLY 3 moves followed by a burnout block. Sound simple? It is. But it’s also one of the best lower-body workouts ever designed. Finish it and you’ll know why it got its name! Then break away to do Easy Run + Strides, an easy jog used as a recovery followed by a few minutes of strides to help open up your hips and enhance your running form.

Also, can I just say how much I’m a) loving getting outside for a change, b) loving Idalis doing her runs in some seriously beautiful places, and c) loving the difference I’ve noticed drinking Shakeology now that we’re 19 days in. Am I right?

image

DAY 20: Unilateral Strength and Rest Day Roll-Out

US

Wow, the last workout of week 3. Unilateral Strength uses a single dumbbell for 6 moves over 3 rounds—this is the workout that challenges your balance as well as your strength, so focus on your form and don’t rush this one. Then it’s time to roll out with Rest Day Roll-Out. PRO TIP: By now, you’re likely pretty skilled with a foam roller—and your body is getting more used to it—so it might be time to graduate to a firmer roller that can more effectively work out knots and ease muscle tension.

I know the roll out is great for recovery, but how is everyone dealing with emotional sensitivity you might be experiencing as we head into our last week? We are really putting ourselves through a lot in a short period of time, and while it’s ultimately for something super-positive, we shouldn’t be expected to feel up all the time.

I know with my first program, some of the emotions that came up for me had to do with eating. That’s why I mentioned that 2B Mindset was really instrumental in my shift toward a healthier relationship with food. We all have a different connection to food depending on how we grew up, cultural expectations, or experiences that shaped our way of thinking and eating. It’s something even Idalis has struggled with. A thoughtful nutrition program can really help you push past those blocks and flourish. I ended up signing up for Nutrition+ to take advantage of The Mindset Membership because even though I noticed a difference just with the initial 2B Mindset program, what really helped me maintain that lifestyle shift (and feel supported) were the extended tools that help keep me on the right path.

I know I’ve talked about 2B because that’s the solution I use (I love the freedom that comes with Ilana’s method—she knows as long as she gets her water and veggies in first, she doesn’t feel the self-imposed pressure that was keeping her from getting results). But my girlfriend happens to be an Ultimate Portion Fix fan and that’s what works for her because she’s loved Autumn’s container system from the beginning (she loves keeping up with Autumn via The Monthly Fix—those two would be besties if they ever met in real life). It helps her take control over her food instead of food controlling her and takes the emotions and guesswork out of eating, while still getting to enjoy the foods she loves. It just depends on your preference and personality.

Coach Tip
When there are personal references in a post, they’re meant to be suggestions that you can customize to fit actual anecdotes from your life. The more you sound like “you” on social, the more your customers will want to keep reading and commenting.

If anything I wrote resonates with you, let me know how I can help. You can personally message me if you don’t feel comfortable commenting.

CA

Wow, the last workout of week 3. Unilateral Strength uses a single dumbbell for 6 moves over 3 rounds—this is the workout that challenges your balance as well as your strength, so focus on your form and don’t rush this one. Then it’s time to roll out with Rest Day Roll-Out. PRO TIP: By now, you’re likely pretty skilled with a foam roller—and your body is getting more used to it—so it might be time to graduate to a firmer roller that can more effectively work out knots and ease muscle tension.

I know the roll out is great for recovery, but how is everyone dealing with emotional sensitivity you might be experiencing as we head into our last week? We are really putting ourselves through a lot in a short period of time, and while it’s ultimately for something super-positive, we shouldn’t be expected to feel up all the time.

I know with my first program, some of the emotions that came up for me had to do with eating. That’s why I mentioned that 2B Mindset was really instrumental in my shift toward a healthier relationship with food. We all have a different connection to food depending on how we grew up, cultural expectations, or experiences that shaped our way of thinking and eating. It’s something even Idalis has struggled with. A thoughtful nutrition program can really help you push past those blocks and flourish. I ended up signing up for Nutrition+ to take advantage of The Mindset Membership because even though I noticed a difference just with the initial 2B Mindset program, what really helped me maintain that lifestyle shift (and feel supported) were the extended tools that help keep me on the right path.

I know I’ve talked about 2B because that’s the solution I use (I love the freedom that comes with Ilana’s method—she knows as long as she gets her water and veggies in first, she doesn’t feel the self-imposed pressure that was keeping her from getting results). But my girlfriend happens to be an Ultimate Portion Fix fan and that’s what works for her because she’s loved Autumn’s container system from the beginning (she loves keeping up with Autumn via The Monthly Fix—those two would be besties if they ever met in real life). It helps her take control over her food instead of food controlling her and takes the emotions and guesswork out of eating, while still getting to enjoy the foods she loves. It just depends on your preference and personality.

Coach Tip
When there are personal references in a post, they’re meant to be suggestions that you can customize to fit actual anecdotes from your life. The more you sound like “you” on social, the more your customers will want to keep reading and commenting.

If anything I wrote resonates with you, let me know how I can help. You can personally message me if you don’t feel comfortable commenting.

UK

Wow, the last workout of week 3. Unilateral Strength uses a single dumbbell for 6 moves over 3 rounds – this is the workout that challenges your balance as well as your strength, so focus on your form and don’t rush this one. Then it’s time to roll out with Rest Day Roll-Out. PRO TIP: By now, you’re likely pretty skilled with a foam roller – and your body is getting more used to it – so it might be time to graduate to a firmer roller that can more effectively work out knots and ease muscle tension.

I know the roll out is great for recovery, but how is everyone dealing with emotional sensitivity you might be experiencing as we head into our last week? We are really putting ourselves through a lot in a short period of time, and while it’s ultimately for something super-positive, we shouldn’t be expected to feel great all the time.

I know with my first programme, some of the emotions that came up for me had to do with eating. That’s why I mentioned that 2B Mindset was really instrumental in my shift toward a healthier relationship with food. We all have a different connection to food depending on how we grew up, cultural expectations, or experiences that shaped our way of thinking and eating. It’s something even Idalis has struggled with. A thoughtful nutrition programme can really help you push past those blocks and flourish. I ended up signing up for Nutrition+ to take advantage of The Mindset Membership because even though I noticed a difference just with the initial 2B Mindset programme, what really helped me maintain that lifestyle shift (and feel supported) were the extended tools that help keep me on the right path.

I know I’ve talked about 2B because that’s the solution I use (I love the freedom that comes with Ilana’s method – she knows as long as she gets her water and veggies in first, she doesn’t feel the self-imposed pressure that was keeping her from getting results). But my girlfriend happens to be an Ultimate Portion Fix fan and that’s what works for her because she’s loved Autumn’s container system from the beginning (she loves keeping up with Autumn via The Monthly Fix – those two would be besties if they ever met in real life). It helps her take control over her food instead of food controlling her and takes the emotions and guesswork out of eating, while still getting to enjoy the foods she loves. It just depends on your preference and personality.

Coach Tip
When there are personal references in a post, they’re meant to be suggestions that you can customise to fit actual anecdotes from your life. The more you sound like “you” on social media, the more your customers will want to keep reading and commenting.

If anything I wrote resonates with you, let me know how I can help. You can personally message me if you don’t feel comfortable commenting.

image

DAY 21: Day Off

US

Today is Self-Care Sunday, so please take advantage of this rest day to really relax, put time into you, and get yourself re-centered and reinvigorated for our very last week. Some ideas: Do something creative, go to bed early, read, properly hydrate (with H2O, of course), and fuel your body with excellent nutrition (maybe today is your meal prep day).

Also, take a look at your workout calendar and count up the miles you’ve run. Can you believe you’ve done that much? Have your distances increased over the last 3 weeks?

CA

Today is Self-Care Sunday, so please take advantage of this rest day to really relax, put time into you, and get yourself re-centred and reinvigorated for our very last week. Some ideas: Do something creative, go to bed early, read, properly hydrate (with H2O, of course), and fuel your body with excellent nutrition (maybe today is your meal prep day).

Also, take a look at your workout calendar and count up the miles you’ve run. Can you believe you’ve done that much? Have your distances increased over the last 3 weeks?

UK

Today is Self-Care Sunday, so please take advantage of this rest day to really relax, put time into you, and get yourself re-centred and reinvigorated for our very last week. Some ideas: Do something creative, go to bed early, read, properly hydrate (with H2O, of course), and fuel your body with excellent nutrition (maybe today is your meal prep day).

Also, take a look at your workout calendar and count up the miles you’ve run. Can you believe you’ve done that much? Have your distances increased over the last 3 weeks?

image

DAY 22: Abs on Fuego and Dropdown Recovery

US

It’s back to Abs On Fuego followed by Dropdown Recovery, which plays with recovery time while keeping the interval length and intensity the same. This is a great run to help build endurance and keep you going strong every step of your forthcoming 5K.

Please, please, please remember to drink water throughout the day and during your workouts; staying hydrated is important in any program but especially with breakaway runs you take outside—depending on where you are, the heat can take a toll. Not to mention cramping can be common when you’re dehydrated.

Is taking your workouts outside second nature by now? I know my earbuds have become one of the things I set aside when prepping for the next day, right next to my running shorts and belt. And how are you all doing with recipes? Here’s a Cheesy Egg White, Kale, & Mushroom Pizza recipe I picked out for you from 2B Mindset.

CA

It’s back to Abs On Fuego followed by Dropdown Recovery, which plays with recovery time while keeping the interval length and intensity the same. This is a great run to help build endurance and keep you going strong every step of your forthcoming 5K.

Please, please, please remember to drink water throughout the day and during your workouts; staying hydrated is important in any program but especially with breakaway runs you take outside—depending on where you are, the heat can take a toll. Not to mention cramping can be common when you’re dehydrated.

Is taking your workouts outside second nature by now? I know my earbuds have become one of the things I set aside when prepping for the next day, right next to my running shorts and belt. And how are you all doing with recipes? Here’s a Cheesy Egg White, Kale, & Mushroom Pizza recipe I picked out for you from 2B Mindset.

UK

It’s back to Abs On Fuego followed by Dropdown Recovery, which plays with recovery time while keeping the interval length and intensity the same. This is a great run to help build endurance and keep you going strong every step of your forthcoming 5K.

Please, please, please remember to drink water throughout the day and during your workouts; staying hydrated is important in any programme but especially with breakaway runs you take outside – depending on where you are, the heat can take its toll. Not to mention that cramping can be common when you’re dehydrated.

Is taking your workouts outside second nature by now? I know my earbuds have become one of the things I set aside when prepping for the next day, right next to my running shorts and belt. And how are you all doing with recipes? Here’s a Cheesy Egg White, Kale, & Mushroom Pizza recipe I picked out for you from 2B Mindset.

image

DAY 23: Upper Body and Descending Intervals

Personally, I can’t get enough of upper body…I feel like I can look in the mirror after and see the difference in my arms almost immediately. Try lifting heavier than you did last time with today’s Upper Body Combos and let me know if you notice a difference. Also, before you jump into Descending Intervals, look up the distance you ran last time so you can try to beat it today!

So how are you all doing with cravings? I know the first half of the day I feel great and superconfident that I’m gonna continue eating healthy until the end of the day. But then 3 o’clock hits. Something about that lull between lunch and dinner always gets me (and it’s usually a chocolate-craving pang of all things). BEACHBAR has really helped me out with this part of the day—whether I’m at my desk or running errands, I have it handy to hold me over.

What are some of your snack hacks?
image

DAY 24: Rest Day Roll-Out

US

Roll it out today and be sure you’re getting enough of everything you need to fuel your body right and recover…because 5K Day is just a week away!

That means we:

  • Stay up on our daily Shakeology, even on rest days
  • Hydrate properly (again, even on rest days)
  • Take our supplements on workout days
  • Keep on our nutrition program every day

Here’s a Black Bean Chili recipe to help you with that last check mark:
https://www.beachbodyondemand.com/blog/black-bean-chili

CA

Roll it out today and be sure you’re getting enough of everything you need to fuel your body right and recover…because 5K Day is just a week away!

That means we:

  • Stay up on our daily Shakeology, even on rest days
  • Hydrate properly (again, even on rest days)
  • Take our supplements on workout days
  • Keep on our nutrition program every day

Here’s a Black Bean Chili recipe to help you with that last check mark:
https://www.beachbodyondemand.com/blog/black-bean-chili

UK

Roll it out today and be sure you’re getting enough of everything you need to fuel your body right and recover…because 5K Day is just a week away!

That means we:

  • Stay up on our daily Shakeology, even on rest days
  • Hydrate properly (again, even on rest days)
  • Take our supplements on workout days
  • Keep on our nutrition programme every day

Here’s a Black Bean Chili recipe to help you with that last check mark:
https://www.beachbodyondemand.com/blog/black-bean-chili

image

DAY 25: Meta Spice and Progressive Build-Ups

First, the good news. This is the LAST day you will lift and run in the same day, and it’s Meta Spice followed by Progressive Buildups. The bad news is you still have to get through it! But you’ve done both of these before and you’re way fitter and faster now.

Working out almost every day and getting comfortable with the “runner” label has got me thinking about shopping for some new gear to look the part. I’m loving this tank for the trail…actually I would even wear this on a rest day while running some errands! Doesn’t Idalis look great (like always)?

Anyway, I did my workouts this morning and wanted to let you know that, honestly, what kept me going was my amazing BODgroup (aka all of you!). I’m able to say you can do it because of the same belief you have in me…you seriously can’t underestimate the power of positive support. WE got this!

image

DAY 26: Relentless Legs and Rainy Day Cardio

We’re back at it with Relentless Legs today and even though this workout does not let up, the good news is you won’t touch a weight again until after day 30. So try to lift as heavy as you can with good form because the rest of the week will focus on race prep. After, it’s time for some agility training and more calorie burn with Rainy Day Cardio.

With all this lifting and running, you’ll be looking from head to toe by the end, which is just around the corner…

With the weekend ahead, I’m curious: Does anyone find it difficult to stay on-track on Saturday and Sunday? Here’s a tip: Check out the Nutrition+ app I talked about a few weeks ago! Whether you’re following 2B Mindset or Ultimate Portion Fix, Ilana and Autumn provide advice to help you navigate temptation.

One way to avoid temptation is to be prepped with a meal you know you can cook up and prep easily, like this Chicken Stuffed Peppers winner from FIXATE.

image

DAY 27: Fat Blasting Ladders and Rest Day Roll-Out

US

It’s the homestretch, folks. Make sure you stick to your shakes and healthy meals through the very end.

Today is Fat Blasting Ladders, aka the very first run you ever did at the beginning of the program. Doesn’t it feel like oh-so long ago? In reality, it hasn’t been that long but you’ve done SO much in such a short amount of time. Kudos.

I know I’ve mentioned how great the audio workouts are because, well, I just love getting in some fresh air. But I do love the video runs when I don’t have time to get out…watching Idalis do her thing in some gorgeous locations—even if I’m on the treadmill, I can try to visualize being there.

Whether you run indoors or out today, make sure you do the Rest Day Roll-Out because your muscles deserve it! And, in case you missed our truffle ball recipe, here’s another sweet way to snack on Shakeology without drinking it—yes it’s a superfood shake, but Shakeology can also be a superfood no-bake snack! Try these Cookie Dough Energy Balls for a way better option than store-bought cookie dough: https://www.beachbodyondemand.com/blog/cookie-dough-energy-balls

CA

It’s the homestretch, folks. Make sure you stick to your shakes and healthy meals through the very end.

Today is Fat Blasting Ladders, aka the very first run you ever did at the beginning of the program. Doesn’t it feel like oh-so long ago? In reality, it hasn’t been that long but you’ve done SO much in such a short amount of time. Kudos.

I know I’ve mentioned how great the audio workouts are because, well, I just love getting in some fresh air. But I do love the video runs when I don’t have time to get out…watching Idalis do her thing in some gorgeous locations—even if I’m on the treadmill, I can try to visualize being there.

Whether you run indoors or out today, make sure you do the Rest Day Roll-Out because your muscles deserve it! And, in case you missed our truffle ball recipe, here’s another sweet way to snack on Shakeology without drinking it—yes it’s a superfood shake, but Shakeology can also be a superfood no-bake snack! Try these Cookie Dough Energy Balls for a way better option than store-bought cookie dough: https://www.beachbodyondemand.com/blog/cookie-dough-energy-balls

UK

It’s the home straight, folks. Make sure you stick to your shakes and healthy meals through to the very end.

Today is Fat Blasting Ladders, aka the very first run you ever did at the beginning of the programme. Doesn’t it feel like oh-so long ago? In reality, it hasn’t been that long but you’ve done SO much in such a short space of time. Kudos.

I know I’ve mentioned how great the audio workouts are because, well, I just love getting in some fresh air. But I do love the video runs when I don’t have time to get out…watching Idalis do her thing in some gorgeous locations – even if I’m on the treadmill, I can try to visualise being there.

Whether you run indoors or out today, make sure you do the Rest Day Roll-Out because your muscles deserve it! And, in case you missed our truffle ball recipe, here’s another sweet way to snack on Shakeology without drinking it – yes, it’s a superfood shake, but Shakeology can also be a superfood no-bake snack! Try these Cookie Dough Energy Balls for a way better option than store-bought cookie dough: https://www.beachbodyondemand.com/blog/cookie-dough-energy-balls

image

DAY 28: Easy Run + Strides and Rest Day Roll-Out

US

We’ve got an easy run scheduled as we prep for the big 5K. After Easy Run + Strides, we’re in for another Rest Day Roll-Out. This may seem repetitive but it’s super-important to keep stretching and rolling as you get closer to 5K day.

And don’t forget to also treat your muscles by taking Recover—we want them ready to go when we go for the finish line.

Speaking of Recover, take a look at some of the awesome results you can achieve by taking Beachbody Performance, drinking Shakeology, and keeping up your nutrition:

I’m sure your after photos will look just as good! Be sure to visit BeachbodyChallengePhotos.com for tips on taking the best pictures.

Have you noticed more definition when you look in the mirror?

†Results vary depending on starting point and effort.

image

CA

We’ve got an easy run scheduled as we prep for the big 5K. After Easy Run + Strides, we’re in for another Rest Day Roll-Out. This may seem repetitive but it’s super-important to keep stretching and rolling as you get closer to 5K day.

And don’t forget to also treat your muscles by taking Recover—we want them ready to go when we go for the finish line.

Speaking of Recover, take a look at some of the awesome results you can achieve by taking Beachbody Performance, drinking Shakeology, and keeping up your nutrition:

I’m sure your after photos will look just as good! Be sure to visit BeachbodyChallengePhotos.com for tips on taking the best pictures.

Have you noticed more definition when you look in the mirror?

†Results vary depending on starting point and effort.

image

UK

We’ve got an easy run scheduled as we prep for the big 5K. After Easy Run + Strides, we’re in for another Rest Day Roll-Out. This may seem repetitive but it’s super-important to keep stretching and rolling as you get closer to 5K day.

And don’t forget to also treat your muscles by taking Recover—we want them ready to go when we go for the finish line.

Speaking of Recover, take a look at some of the awesome results you can achieve by taking Beachbody Performance, drinking Shakeology, and keeping up your nutrition:

I’m sure your after photos will look just as good! Be sure to visit BeachbodyChallengePhotos.com for tips on taking the best pictures.

Have you noticed more definition when you look in the mirror?

†Results vary depending on starting point and effort.

image

DAY 29: Day Off

US

Our final day before the big race! Today is all about resting and doing everything you can to appreciate your body for everything it can do. Give it a nice dose of all the good stuff in Shakeology, just like you’ve been doing all along and especially today as you gear up for Race Day. Get plenty of rest and take any time you need to stretch or roll out any trouble areas. If you’re running in an official event, make sure you have your bib and materials ready to go. If you’re running your own route, pick a location that will help you minimize interruptions during your 3.1-mile run. Set your running shoes aside.

Big breath—you’re really doing this! You already have so much to be proud of and tomorrow will be yet another accomplishment…a sign that all your hard work paid off.

CA

Our final day before the big race! Today is all about resting and doing everything you can to appreciate your body for everything it can do. Give it a nice dose of all the good stuff in Shakeology, just like you’ve been doing all along and especially today as you gear up for Race Day. Get plenty of rest and take any time you need to stretch or roll out any trouble areas. If you’re running in an official event, make sure you have your bib and materials ready to go. If you’re running your own route, pick a location that will help you minimize interruptions during your 3.1-mile run. Set your running shoes aside.

Big breath—you’re really doing this! You already have so much to be proud of and tomorrow will be yet another accomplishment…a sign that all your hard work paid off.

UK

Our final day before the big race! Today is all about resting and doing everything you can to appreciate your body for everything it can do. Give it a nice dose of all the good stuff in Shakeology, just like you’ve been doing all along and especially today as you gear up for Race Day. Get plenty of rest and take any time you need to stretch or roll out any trouble areas. If you’re running in an official event, make sure you have your bib and materials ready to go. If you’re running your own route, pick a location that will help you minimise interruptions during your 3.1-mile run. Set your running shoes aside.

Big breath – you’re really doing this! You already have so much to be proud of and tomorrow will be yet another accomplishment…a sign that all your hard work has paid off.

image

DAY 30: 5K Day

US

RACE DAY IS HERE! I’ve been wanting to type that for so long and now here we are. You’ve spent the last 30 days working hard, eating right, and putting in your all—and now it’s just 3.1 miles between you and the finish line.

Physically, mentally, and emotionally, you’re ready for this. Down that Energize and crush it! Completing the distance is a crazy-amazing accomplishment that should be celebrated…but before the champagne gets popped, the finish line must be crossed. Let’s do this!

And, hey, it’s not only about the 5K. It’s been special to spend the last 30 days with you, reading all your posts, and seeing how much progress can happen with just a little love, support, and encouragement. So congrats on finishing 30 Day Breakaway, and submit your before and after photos to the Beachbody Challenge so you can collect your 5K medal. And don’t forget to take a Race Day photo with your bib—if you ran for a charity, make sure you mention the organization’s name and donations raised when you submit your results to the Beachbody Challenge.

Listen, it doesn’t end here. You’ve made great strides and you can keep the momentum going by doing another round—you can set a goal to improve your personal record or even try the Advanced Runners Calendar now that you have some experience. Or you can jump into another program since you’re fitter and faster than you were before. Whatever you do to keep up your results, don’t be a stranger. Shoot me a message in the future if you’re ever looking for a virtual running partner.

CA

RACE DAY IS HERE! I’ve been wanting to type that for so long and now here we are. You’ve spent the last 30 days working hard, eating right, and putting in your all—and now it’s just 3.1 miles between you and the finish line.

Physically, mentally, and emotionally, you’re ready for this. Down that Energize and crush it! Completing the distance is a crazy-amazing accomplishment that should be celebrated…but before the champagne gets popped, the finish line must be crossed. Let’s do this!

And, hey, it’s not only about the 5K. It’s been special to spend the last 30 days with you, reading all your posts, and seeing how much progress can happen with just a little love, support, and encouragement. So congrats on finishing 30 Day Breakaway, and submit your before and after photos to the Beachbody Challenge so you can collect your 5K medal. And don’t forget to take a Race Day photo with your bib—if you ran for a charity, make sure you mention the organization’s name and donations raised when you submit your results to the Beachbody Challenge.

Listen, it doesn’t end here. You’ve made great strides and you can keep the momentum going by doing another round—you can set a goal to improve your personal record or even try the Advanced Runners Calendar now that you have some experience. Or you can jump into another program since you’re fitter and faster than you were before. Whatever you do to keep up your results, don’t be a stranger. Shoot me a message in the future if you’re ever looking for a virtual running partner.

UK

RACE DAY IS HERE! I’ve been wanting to type that for so long and now here we are. You’ve spent the last 30 days working hard, eating right, and putting in your all – and now it’s just 3.1 miles between you and the finish line.

Physically, mentally, and emotionally, you’re ready for this. Down that Energize and crush it! Completing the distance is a crazy-amazing accomplishment that should be celebrated…but before the champagne gets popped, the finish line must be crossed. Let’s do this!

And, hey, it’s not only about the 5K. It’s been special to spend the last 30 days with you, reading all your posts, and seeing how much progress can happen with just a little love, support, and encouragement. So, congrats on finishing 30 Day Breakaway, and submit your before and after photos to the Beachbody Challenge so you can collect your 5K medal. And don’t forget to take a Race Day photo with your bib – if you ran for a charity, make sure you mention the organisation’s name and donations raised when you submit your results to the Beachbody Challenge.

Listen, it doesn’t end here. You’ve made great strides and you can keep the momentum going by doing another round – you can set a goal to improve your personal record or even try the Advanced Runners Calendar now that you have some experience. Or you can jump into another programme since you’re fitter and faster than you were before. Whatever you do to keep up your results, don’t be a stranger. Shoot me a message in the future if you’re ever looking for a virtual running partner.

Congrats on Finishing 30 Day Breakaway!
To access closed captions: click on the “CC” icon in the lower right corner of the video and select “English (United States) CC”