4 Weeks For Every Body – Challenge Group Guides

Prep Day 1:

Welcome to our 4 Weeks For Every Body Group!

I’m so happy you’re here to experience this amazing program. High-intensity exercise doesn’t work for everyone, and the next four weeks will prove that it’s not the only way to get results.

Autumn Calabrese created 4 Weeks For Every Body so you can get healthy and fit without stressing your joints or overtaxing your body. The no-impact workouts are under 30 minutes, just 4 days a week. It doesn’t matter where you are on your fitness journey, because this program lets YOU dictate your own intensity.

The workouts will help us with our fitness, but smart nutrition is key too. Autumn designed this program to work together with The 4 Week Gut Protocol, which I encourage you to do as well. Even if you don’t think you have digestive issues, you can still benefit from doing both programs together. You may be surprised at what you learn about your gut health!

Here are the recommendations for your nutrition:

Follow The 4 Week Gut Protocol, Portion Fix, or 2B Mindset.
Add Shakeology and Beachbody Performance to get the most from your nutrition and workouts.

If you’re not sure about whether to choose Portion Fix or 2B Mindset, go to FindMyProgramTool.com and answer a few short questions. I can help you too!

Let’s get to know each other. Share a little about yourself and your goals. I’ll go first in the comments!

Why are you excited for 4 Weeks For Every Body?
What are your goals for this program?
How can our supportive group help you reach your goals?

Today’s To-Do’s:
Watch the Introduction to Nutrition video on Beachbody On Demand. You’ll learn more about the Portion Fix and 2B Mindset nutrition programs and their different approaches to healthy eating. I’ll talk about them more in the days to come.

Coach Tip

Feel free to share your goals for this program, your past struggles, or what you hope to get out of this group.

Prep Day 2:

US

What’s great about this program is that it makes consistency and results achievable for EVERY BODY.

Each week you’ll do 3 strength-building workouts and 1 cardio workout. They’re all NO impact. Autumn crafted these workouts to minimize the stress on your joints while still giving you a good workout in under 30 minutes. She puts the focus on eccentric (lengthening) movements that help optimize your results by maximizing time under tension.

Autumn also created 4 optional indoor cycling rides called 4 Rides For Every Body, available exclusively on BODi, that you can integrate with your regular workouts. You’ll need a Beachbody bike or any stationary bike to do these rides. If you purchased a Total-Solution Pack, you could have opted-in for the first 30 days of a monthly BODi subscription. But if you still need a BODi membership, send me a message.

I want to quickly touch on my number-one nutrition must-have: Shakeology. It’s a superfood shake that’s delicious and filled with unique botanicals you don’t usually get in the average diet. It helps provide healthy energy, curb cravings, and support healthy weight loss.* There are tons of ways to enjoy it.

Coach Tip

Share your favorite Shakeology flavor, your go-to recipe, and when you like to drink it.

If you drink Shakeology, what’s your favorite recipe? I’m always looking to try something new!

Today’s To-Do’s:
Watch the Introduction video on Beachbody On Demand to get an overview of the 4 Weeks For Every Body program and how it works.

Coach Tip

Upload the Get Started Guide, Quick Start Nutrition Guide, Workout Calendar, and Dumbbell Tracker PDFs to the “Files” section of this group on BODgroups so your challengers have easy access to them.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

CA

What’s great about this program is that it makes consistency and results achievable for EVERY BODY.

I want to quickly touch on my number-one nutrition must-have: Shakeology. It’s a superfood shake that’s delicious and filled with unique botanicals you don’t usually get in the average diet. It helps provide healthy energy and supports healthy weight loss. There are tons of ways to enjoy it.

Coach Tip

Share your favorite Shakeology flavor, your go-to recipe, and when you like to drink it.

If you drink Shakeology, what’s your favorite recipe? I’m always looking to try something new!

Today’s To-Do’s:
Watch the Introduction video on Beachbody On Demand to get an overview of the 4 Weeks For Every Body program and how it works.

Coach Tip

UK

What’s great about this program is that it makes consistency and results achievable for EVERY BODY.

I want to quickly touch on my number-one nutrition must-have: Shakeology. It’s a superfood shake that’s delicious and filled with unique botanicals you don’t usually get in the average diet. It helps provide healthy energy and supports healthy weight loss. There are tons of ways to enjoy it.

Coach Tip

Share your favorite Shakeology flavor, your go-to recipe, and when you like to drink it.

If you drink Shakeology, what’s your favorite recipe? I’m always looking to try something new!

Today’s To-Do’s:
Watch the Introduction video on Beachbody On Demand to get an overview of the 4 Weeks For Every Body program and how it works.

Coach Tip

Prep Day 3:

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If you haven’t already, download the Beachbody On Demand app on your phone. You can access the workouts and this BODgroup from the app, so you can keep in touch with us anytime, anywhere. If you prefer to access the workouts online, go to BeachbodyOnDemand.com, click Programs, and look for 4 Weeks For Every Body.

Once you’re on Beachbody On Demand (BOD), you’ll find the Workout Calendar and Dumbbell Tracker. I’ve also uploaded them in the “Files” section of this group.

I know not everyone is familiar with how supplements can be a game-changer for your workouts. So let’s chat a bit about Beachbody Performance.

When I first started exercising I struggled to stay focused and get through workouts—even short ones. My Coach recommended taking Beachbody Performance Energize before my workouts, and suddenly I felt sharper and had way more energy and endurance. It helped me crush my workouts instead of simply going through the motions! If you want more energy, add Energize to your routine.*

On strength days, consider taking Beachbody Performance Recover after your workout. Its key ingredients help your body combat exercise-induced muscle soreness and jump-start recovery so you come back stronger the next day.*
Also, a few of you have asked about Beachbody Performance Hydrate, but weren’t sure where to fit that into your routine. You drink Hydrate to help replenish fluid and electrolytes lost during exercise, and that goes a long way toward helping improve performance. Feel free to use Hydrate during any workout, or any time of day.*

Today’s To-Do’s:
Make sure you’re stocked up on Shakeology and Beachbody Performance. If you still need them, let me know!

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

CA

Once you’re on Beachbody On Demand (BOD), you’ll find the Workout Calendar and Dumbbell Tracker. I’ve also uploaded them in the “Files” section of this group.

I know not everyone is familiar with how supplements can be a game-changer for your workouts. So let’s chat a bit about Beachbody Performance.

When I first started exercising I struggled to stay focused and get through workouts—even short ones. My Coach recommended taking Beachbody Performance Energize before my workouts. It helped me crush my workouts instead of simply going through the motions! If you want more energy, add Energize to your routine.

On strength days, consider taking Beachbody Performance Recover after your workout. Its key ingredients help promote muscle protein synthesis and jump-start recovery so you come back stronger the next day.

Also, a few of you have asked about Beachbody Performance Hydrate, but you weren’t sure where that fit into your routine. Hydrate is perfect for longer workouts because it helps replenish electrolytes lost during exercise. So, if you choose to stack workouts, feel free to use Hydrate.

Today’s To-Do’s:
Make sure you’re stocked up on Shakeology and Beachbody Performance. If you still need them, let me know!

UK

Once you’re on Beachbody On Demand (BOD), you’ll find the Workout Calendar and Dumbbell Tracker. I’ve also uploaded them in the “Files” section of this group.

I know not everyone is familiar with how supplements can be a game-changer for your workouts. So let’s chat a bit about Beachbody Performance.

When I first started exercising I struggled to stay focused and get through workouts—even short ones. My Coach recommended taking Beachbody Performance Energize before my workouts. I felt like it helped improve my performance and sharpened my focus.*ƒ I was able to crush my workouts instead of simply going through the motions! If you want more energy, add Energize to your routine.

Today’s To-Do’s:
Make sure you’re stocked up on Shakeology and Beachbody Performance. If you still need them, let me know!

*Contains caffeine, which enhances mental alertness during intense muscular activity.
ƒRequires 2 scoops.
***High in protein. Protein contributes to a growth in muscle mass.

Prep Day 4:

Have you tried the Sample Workout yet? It’s amazing how you can get such a great workout with NO impact!

You won’t need a lot of equipment for these workouts, just some dumbbells and a Core Ball. How heavy you go depends entirely on you, your strength, and your fitness level. The Core Ball is great for increasing muscle engagement and targeting your core, as Autumn intends.

Of course, nutrition is key to getting results. Pairing these workouts with The 4 Week Gut Protocol will give you a comprehensive wellness solution. In the Gut Protocol, Autumn shows you how to isolate the foods that are commonly the cause of digestive sensitivities, as well as how to replace them in order to help support better digestion and gut health. Then she helps you slowly reintroduce those foods back into your diet while looking for signs of sensitivity, so you can banish the ones that cause you trouble for good.

The 4 Week Gut Protocol is recommended for everyone, because many people don’t even realize they suffer from food sensitivities! If you’re doing that program, head over to BOD and start familiarizing yourself with it.

If you decide to follow Portion Fix for this program and you want to lose weight, use the Lose Weight formula in the Calorie Calculator PDF. If you want to maintain weight, use the Maintain Weight formula. If you’re doing 2B Mindset, review Ilana’s recommendations in the “2B Mindset & Exercise” PDF.

Also be sure to check out FIXATE and Mindset Menu in the Nutrition Center under the Programs tab on BOD for easy and delicious meal and snack ideas.

Finally, make sure you get adequate sleep, drink plenty of water, and try to minimize stress as much as possible. Together with your workouts and good nutrition you’ll be able to maximize your results from this program!

Today’s To-Do’s:
Do the Sample Workout on Beachbody On Demand.

Prep Day 5:

US

We’re getting close to starting the program. Now’s the time to make sure you have your equipment, nutrition plan, and supplements ready to go!

Autumn talks a lot about being prepared, from maintaining a consistent exercise schedule to planning your meals. One of the easiest healthy habits for me is drinking my Shakeology every day. It’s the one time I know FOR SURE that I’m giving my body the superfoods, proteins, prebiotics, probiotics, fiber, and antioxidants that help me feel my best and function at a high level.*

A daily shake is also a great place to hide your veggies. Sometimes I sneak some spinach or zucchini into mine!

If you’re doing The 4 Week Gut Protocol, make sure you’re drinking Vegan Shakeology.

Need to stock up on Shakeology? Reach out and I’ll help you get it.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

CA

We’re getting close to starting the program. Now’s the time to make sure you have your equipment, nutrition plan, and supplements ready to go!

Autumn talks a lot about being prepared, from maintaining a consistent exercise schedule to planning your meals. One of the easiest healthy habits for me is drinking my Shakeology every day. It’s the one time I know FOR SURE that I’m giving my body the yummy proteins, antioxidants, bacillus coagulans, phytonutrients, digestive enzymes, fibre, and adaptogens that help me feel my best and function at a high level.

A daily shake is also a great place to hide your veggies. Sometimes I sneak some spinach or zucchini into mine!

If you’re doing The 4 Week Gut Protocol, make sure you’re drinking Vegan Shakeology.

Need to stock up on Shakeology? Reach out and I’ll help you get it.

UK

We’re getting close to starting the program. Now’s the time to make sure you have your equipment, nutrition plan, and supplements ready to go!

Autumn talks a lot about being prepared, from maintaining a consistent exercise schedule to planning your meals. One of the easiest healthy habits for me is drinking my Shakeology every day. It’s the one time I know FOR SURE that I’m giving my body the yummy proteins, antioxidants, bacillus coagulans, phytonutrients, fibre, and omega-3 from ALA that help me feel my best and function at a high level.

A daily shake is also a great place to hide your veggies. Sometimes I sneak some spinach or zucchini into mine!

If you’re doing The 4 Week Gut Protocol, make sure you’re drinking Vegan Shakeology.

Need to stock up on Shakeology? Reach out and I’ll help you get it.

Prep Day 6:

My favorite part of running these BODgroups is the amazing support and accountability we share!

Having friends there to cheer you on and lift you up makes ALL the difference, especially on the hard days. Make sure you’ve downloaded the Beachbody On Demand app so you can keep us within easy reach.

I want to remind you that this is your group, a safe place without judgment or fear. Seriously…ask any question and share any win—big or small. We want to hear it! You never know who you might inspire with your posts.

Prep Day 7:

Are you excited to start tomorrow? I know I am!

I’ve got some homework for you. Spend some time today logging your measurements and taking your “before” picture. You can add them directly in your BOD app. You might be thinking, “Do I really have to?” But it’s so helpful. Sometimes the numbers on the scale don’t tell the whole story. For example, the scale doesn’t capture lost inches in your waist, muscle growth, or whether or not your clothes fit better. But the measurements and pictures do!

There’s another perk to logging your “before” and “after” measurements and photos—you can use them to enter the Beachbody Challenge contest. Enter by May 31 and you can get an exclusive T-shirt (while supplies last)—and be entered for a chance to win cash prizes! The Beachbody Challenge contest has certain terms and conditions. Feel free to visit TheBeachbodyChallenge.com to view the full terms and details.

So, here’s what I want you to do before tomorrow:

Take your “before” pics and log your measurements.
Choose a nutrition program.
Set your Shakeology and Beachbody Performance on the counter where you can see them tomorrow morning.
Have your equipment and Dumbbell Tracker handy.
Grocery shop and meal prep if you haven’t already.

Get a good night’s rest—I’ll see you all after the first workout tomorrow!

Workout Day 1:

Today’s workout—Week 1: Pull

Let’s do this! We’re kicking things off with a total-body workout that targets your biceps, back, glutes, and quads. Autumn will show you how to use the Core Ball to help maximize muscle recruitment—and your results.
Set the tone for the week by following Autumn’s cues and paying attention to your body. Don’t forget to use your Dumbbell Tracker so you can track your progress.

What’s your “Why” for this program? What made you decide to join us? Is it to support your gut health or lose a few pounds? Did you want to feel lighter and more energetic? Keep that in mind as we go through the next four weeks.

When you’ve finished your workout, tell us in the comments how it felt. Was it easy on your joints? Did the 30 minutes feel challenging?

You’re off to a great start!

Workout Day 2:

US

If you’ve ever done an Autumn program, you know how much she loves leg day! Here’s how she describes today’s workout:

Squats, lunges, deadlifts, and bridges will set your legs on fire as you torch calories and build lower-body strength. Each of these workouts is less than 30 minutes long. They will make you stronger, fitter, and the benefits extend to your gut as well!

You’re going to need your Energize today! (Note: If you’re doing The 4 Week Gut Protocol, you’re allowed to take Energize.)

And you’ll definitely need Recover to help your legs feel better for the next workout.*

Are you drinking enough water? You can always add Hydrate to your water for extra hydration and to help your 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.

CA

If you’ve ever done an Autumn program, you know how much she loves leg day! Here’s how she describes today’s workout:

You’re going to need your Energize today! (Note: If you’re doing The 4 Week Gut Protocol, you’re allowed to take Energize.)

And you’ll definitely need Recover to help your legs feel better for the next workout.

Are you drinking enough water? You can always add Hydrate to your water for extra hydration and to help your recovery.

UK

If you’ve ever done an Autumn program, you know how much she loves leg day! Here’s how she describes today’s workout:

You’re going to need your Energize today! (Note: If you’re doing The 4 Week Gut Protocol, you’re allowed to take Energize.)

And you’ll definitely need Recover to help your legs feel better for the next workout.

Are you drinking enough water?

Workout Day 3:

Rest Day

Happy first rest day! What’s your rest day routine? If you feel excessively sore—you find it difficult to get out of a chair or climb stairs, for example—definitely listen to your body and take the day off. But if you have a BODi membership and feel like moving, check out all the great live and on-demand yoga, Pilates, or meditation classes. And if you have a stationary bike, try one of Autumn’s 4 Rides For Every Body workouts.

How’s your nutrition so far? If you want a yummy recipe idea, try this Salmon Salad:
https://bod-cms-assets.prod.cd.beachbodyondemand.com/bod-cms/wp-content/uploads/2020/05/07231629/FXR-EN-Salmon_Salad-03.20.20-Recipe.pdf

For those of you following The 4 Week Gut Protocol, which recipes are on your menu this week?

Workout Day 4:

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Today’s workout—Week 1: Push

It’s time to push yourself (ha!).

Today’s strength workout provides the perfect balance to Monday’s Pull workout. You’ll feel the burn in your chest, triceps, and shoulders as you focus on the eccentric (lowering) phase of each rep. This boosts the amount of time under tension to help stimulate muscle growth.

Are your cravings under control? If not, are you drinking Shakeology? I’ve noticed that since I started drinking Shakeology every day, I have less cravings. It also helps support healthy digestion and lean muscle.* Don’t forget to use the Shakeology tracker in BODgroups.

Coach Tip

Call out someone in the group to recognize their efforts. The workouts are challenging, but they’re killing it!

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

CA

It’s time to push yourself (ha!).

Are your cravings under control? If not, are you drinking Shakeology? I’ve noticed that since I started drinking Shakeology, it helps provide healthy energy, and build and repair muscle. Don’t forget to use the Shakeology tracker in BODgroups.

Coach Tip

Call out someone in the group to recognize their efforts. The workouts are challenging, but they’re killing it!

UK

It’s time to push yourself (ha!).

Are your cravings under control? If not, are you drinking Shakeology? I’ve noticed that since I started drinking Shakeology, it helps support energy levels,† normal digestion,‡ and immune system function.†† Don’t forget to use the Shakeology tracker in BODgroups.

Coach Tip

Call out someone in the group to recognize their efforts. The workouts are challenging, but they’re killing it!

†Magnesium contributes to normal energy-yielding metabolism.
‡Calcium contributes to the normal function of digestive enzymes.
††Vitamins A, C, D, B6, B12, Zinc, and Selenium contribute to the normal function of the immune system.

Workout Day 5:

US

Today’s workout—Week 1: Cardio

It’s your final workout of the week! How do you feel?

Today’s workout alternates between bodyweight and loaded exercises in minute-long intervals and only 15 seconds of rest. It’s challenging, but listen to your body and push as hard as you can.

Autumn’s goal is to help you get a lean, strong, defined body. Key to that is helping maximize your recovery, which is why she recommends Recover after your workouts to help you bounce back faster.* Combine that with the next two rest days and you’ll be on fire when you start next week’s workouts!

What are you planning for self-care the next two days?

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

CA

It’s your final workout of the week! How do you feel?

Today’s workout alternates between bodyweight and loaded exercises in minute-long intervals and only 15 seconds of rest. It’s challenging, but listen to your body and push as hard as you can.

Autumn’s goal is to help you get a lean, strong, defined body. Key to that is helping maximize your recovery, which is why she recommends Recover after your workouts to help you bounce back faster. Combine that with the next two rest days and you’ll be on fire when you start next week’s workouts!

What are you planning for self-care the next two days?

UK

It’s your final workout of the week! How do you feel?

Today’s workout alternates between bodyweight and loaded exercises in minute-long intervals and only 15 seconds of rest. It’s challenging, but listen to your body and push as hard as you can.

Autumn’s goal is to help you get a lean, strong, defined body. Key to that is helping maximize your recovery, which is why she recommends Recover after your workouts to help you bounce back faster. Combine that with the next two rest days and you’ll be on fire when you start next week’s workouts!

What are you planning for self-care the next two days?

Workout Day 6:

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Rest Day

You made it through the first week of workouts! Take time today to rest and recover. Your body needs it!

Coach Tip

Share your rest day routine.

It’s important to stay consistent with your nutrition even on rest days. Are you staying consistent with your Shakeology? By now you should have noticed a few benefits from drinking it daily—like more energy or better digestion.*

Here’s a yummy Shakeology recipe to get you inspired, Tiramisu Breakfast Bowl: https://www.beachbodyondemand.com/blog/tiramisu-breakfast-bowl

For those of you doing The 4 Week Gut Protocol, how are you doing with it? Do you notice a difference in your digestion or energy level yet?

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

CA

Rest Day

You made it through the first week of workouts! Take time today to rest and recover. Your body needs it!

Coach Tip

Share your rest day routine.

Here’s a yummy Shakeology recipe to get you inspired, Tiramisu Breakfast Bowl: https://www.beachbodyondemand.com/blog/tiramisu-breakfast-bowl

For those of you doing The 4 Week Gut Protocol, how are you doing with it? Do you notice a difference in your digestion or energy level yet?

UK

Rest Day

You made it through the first week of workouts! Take time today to rest and recover. Your body needs it!

Coach Tip

Share your rest day routine.

Here’s a yummy Shakeology recipe to get you inspired, Tiramisu Breakfast Bowl: https://www.beachbodyondemand.com/blog/tiramisu-breakfast-bowl

For those of you doing The 4 Week Gut Protocol, how are you doing with it? Do you notice a difference in your digestion or energy level yet?

Workout Day 7:

Rest Day

As we gear up for next week, make sure you’ve done your meal planning and grocery shopping. I’m always thankful for that when my week gets crazy!

What are you doing on this rest day? I’m feeling pretty good, so I think I’ll do one of Autumn’s 4 Rides For Every Body cycling workouts she created exclusively for BODi.

Did you know?
If you purchased a Total-Solution Pack, you might have opted-in to the first 30 days of membership access to BODi! They have incredible live and on-demand workouts with amazing music. Plus, they post new recipes and meal plans every single month.

Also check out BODi’s Nutrition section. Autumn and Ilana have videos on members’ most requested nutrition topics—they may have already given advice on YOUR biggest hurdles!

Workout Day 8:

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Today’s workout—Week 2: Pull

You ready to rock week 2?

The focus of today’s Pull workout is the same as last week, but with a new series of combo moves to give you a fresh challenge. Grab a towel and don’t forget your water bottle—you’re going to sweat.

I love having this group to lean on. When we sweat together, we succeed together! This is especially true when you’re just starting a fitness journey. Accountability is essential for helping you stay with it, even on the days you don’t want to.

Give a shout-out to someone in this group who inspires you to keep going!

Even with all the accountability in the world, it can be hard to stay on-track. If you find yourself struggling with junk-food cravings, you might want to try BEVVY. It’s a tea supplement that’s only 15 calories, with clinically studied key ingredients to help you curb cravings.*

Want to learn more? This blog post explains all of BEVVY’s benefits:
https://www.beachbodyondemand.com/blog/beachbody-bevvy

*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.

All products, flavors and configurations may not be available in your market.

CA

You ready to rock week 2?

Give a shout-out to someone in this group who inspires you to keep going!

Want to learn more? This blog post explains all of BEVVY’s benefits:
https://www.beachbodyondemand.com/blog/beachbody-bevvy

All products, flavors and configurations may not be available in your market.

UK

You ready to rock week 2?

Give a shout-out to someone in this group who inspires you to keep going!

Workout Day 9:

Today’s workout—Week 2: Legs

We’re back to legs today. Autumn’s take on classic leg exercises will help you build muscle and burn fat all over!

Need an extra boost to get amped up for this workout? You can listen to Autumn’s Cycle Rides playlist on Spotify to put you in the mood to work hard.

Quick nutrition check-in. Which program are you doing? What challenges are you facing? It’s important to give yourself space to feel all the emotions that come with changing your lifestyle. We all have different relationships with food depending on where (and how) we grew up, cultural expectations, and life experiences that shaped our eating patterns. Portion Fix and 2B Mindset help you get past those blocks so you can feel good about your body. Both Autumn and Ilana talk about your relationship with food and how it impacts your weight-loss journey and overall well-being. They also give you tools to understand your food sensitivities and how to work through stressors and emotions.

If you have a BODi membership, definitely check out Portion Fix and 2B Mindset there. Autumn and Ilana dive deeper every month into issues that might affect your eating patterns. It’s so worth it!

I think we could all use a little inspiration today. What are you putting in your Shakeology? Share your creations to help us get out of our ruts and try something new!

Workout Day 10:

Rest Day

It’s another rest day—and you’ve earned it! Do your joints feel good from the no-impact workouts? How’s your energy? Does your body feel different than it has from previous workouts? It’s important to pay attention to how you feel and recover fully, especially if you’re following The 4 Week Gut Protocol.

If you want a little more movement today, log in to BODi for a live or on-demand workout, meditation, or stretching class. Also, if you’re following Portion Fix with Autumn or 2B Mindset with Ilana, BODi gives you new recipes and meal plans every month, plus nutrition videos and a community to keep you motivated even when we’ve finished this group.

Do you have trouble sticking to your nutrition plan on busy weekends? Whenever I leave the house I always take a BEACHBAR with me. They come in a variety of yummy flavors and they’re only about 150 calories with 9–10 grams of protein. My favorite is [ADD YOUR FAVORITE FLAVOR]. Have you tried them yet?

Workout Day 11:

US

Today’s workout—Week 2: Push

Ready to crush this Push workout? Autumn uses compound movements to shift your strength gains into high gear. Follow Autumn’s lead and make each move count! I’m so proud of you for showing up every day and being consistent.

What are you eating to fuel your body? We want to see what you’re cooking! Share pictures and let us know what’s on the menu.

Make sure you have your Recover ready to go so you can help maximize muscle recovery and support muscle growth.*

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

CA

What are you eating to fuel your body? We want to see what you’re cooking! Share pictures and let us know what’s on the menu.

Make sure you have your Recover ready to go so you can jump-start recovery after each training session.

UK

What are you eating to fuel your body? We want to see what you’re cooking! Share pictures and let us know what’s on the menu.

Make sure you have your Recover ready to go so you can take advantage of the critical post-workout window by providing protein that contributes to a growth in muscle mass and supports muscle protein synthesis.***

***High in protein.

Workout Day 12:

Today’s workout—Week 2: Cardio

You guys, we’re halfway through the workouts! Can you believe it?

Let that motivate you to push yourself today. Can you increase your intensity safely? Autumn knows how to challenge you, so gulp your Energize and get your sweat on!

After your workout, come back here and let us know how you did. We want to cheer you on!

Workout Day 13:

Rest Day

What changes are you seeing after following this program for 2 weeks? Not just physical changes, but what about your mental and emotional health? This program has such a mind/body connection that it seems impossible not to feel the benefits in every aspect of your life.

For those of you following The 4 Week Gut Protocol, how do you feel? Have you noticed changes in your digestion, energy, or even your mood?

Coach Tip: If you’re following The 4 Week Gut Protocol, share any changes you’re feeling.

As we head into next week, give a shout-out to someone who keeps you accountable and makes you show up every day!

What are you doing for self-care today? I recommend doing a meditation from the Unstress program on BOD. It’s a great way to relax and refocus!

Workout Day 14:

Rest Day

Take a moment to reflect on your progress halfway through this program. What are your favorite moves? Do you feel stronger?

Make sure you’re staying well-fueled so you’re ready for week 3. Are you drinking your Shakeology every day?

Are you meal prepping for the week? Here’s a recipe that looks amazing: Vietnamese Caramelized Turkey Bowls:
https://bod-cms-assets.prod.cd.beachbodyondemand.com/bod-cms/wp-content/uploads/2021/10/25104751/TMF-EN-Vietnamese_Caramelized_Turkey_Bowls-09.23.21-Recipe.pdf

Workout Day 15:

US

Today’s workout—Week 3: Legs

We’re starting strong with a leg day that’s packed with Autumn’s favorite moves! Every rep is a chance to get better, so push yourself to take your fitness to the next level. Remember, health is a choice and you made the decision to be here, so let’s make it count!

Have you had your Shakeology yet? It’s so important for your healthy lifestyle, but it’s also key to helping you get better results from your workouts! It feels like a treat to me, while giving my body the nutrients it craves.*

Share your favorite Shakeology flavor and tell us how you’re making it today!

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

CA

Have you had your Shakeology yet? It’s so important for your healthy lifestyle, but it’s also key to helping you get better results from your workouts! It feels like a treat to me!

Share your favorite Shakeology flavor and tell us how you’re making it today!

UK

Have you had your Shakeology yet? It’s so important for your healthy lifestyle, but it’s also key to helping you get better results from your workouts! It feels like a treat to me!

Share your favorite Shakeology flavor and tell us how you’re making it today!

Workout Day 16:

Today’s workout—Week 3: Push

Autumn dials-up the intensity in this Push workout, so remember to drink your Energize before you jump in.

Let’s talk meal prep. We know we should do it, but it can be hard!

If you’re following The 4 Week Gut Protocol, many of the recipes included can be at least partially prepped ahead of time, like washing and cutting veggies or batch-cooking your proteins. That way your meals are mostly ready to assemble and eat!

You can also check out the Quick Start Nutrition Guide and the FIXATE and Mindset Menu videos on BOD. Did you know there’s a blog on BOD that has lots more great recipe ideas too?

Whether you’re following Portion Fix or 2B Mindset, both Autumn and Ilana have worked hard to give you tools to change your habits for the better. Their tips and strategies will stay with you long after this program, because they’re not a “diet”—they’re a lifestyle!

Here’s a recipe I found that looks really good, Chicken Gyro Bowls:
https://bod-cms-assets.prod.cd.beachbodyondemand.com/bod-cms/wp-content/uploads/2021/06/16085610/TMF-EN-Chicken_Gyro_Bowls-6.11.21-Recipe.pdf

Workout Day 17:

Rest Day

Let’s take this rest day to reflect on how far we’ve come. I’ve been focusing hard on my nutrition, and I’m seeing results!

Coach Tip: Share something that you’ve been doing with your nutrition to keep the results coming.

If you want, please share your progress pics so we can give you a high five! What changes are you seeing in your body and life? Better energy? Less bloating? Clothes fitting better? Fewer cravings?

Last thing—I came across this incredible “before” and “after” of [Name].† I just love how happy [he/she] looks! Hopefully this inspires all of you to turn it up for this last week and a half!

†Results vary based on starting point and effort.
[If you feature a Coach, add “‘Name” is an independent Team Beachbody Coach.]

Workout Day 18:

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Today’s workout—Week 3: Cardio

Get ready to sweat in today’s Cardio workout. You got this!

Did you know that you can swap out any cardio workout with a cycling workout on BODi? Autumn created the 4 Rides For Every Body workouts to give you extra variety plus a new challenge. If you do that, let us know how your ride went!

If you’re a cycling fan, there are lots of incredible rides on BODi from a variety of trainers. They are so much fun!

Has anyone tried Focused Energy BEVVY? It helps give you a little boost of energy when you need it most.* I tend to drink it an hour or two after I eat lunch. It helps give me the final push I need to tackle my afternoon to-do list. Let me know if you want to try it!

Here’s a blog article that explains the benefits of drinking BEVVY:
https://www.beachbodyondemand.com/blog/beachbody-bevvy

*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.
All products, flavors and configurations may not be available in your market.

CA

Get ready to sweat in today’s Cardio workout. You got this!

If you’re a cycling fan, there are lots of incredible rides on BODi from a variety of trainers. They are so much fun!

UK

Get ready to sweat in today’s Cardio workout. You got this!

If you’re a cycling fan, there are lots of incredible rides on BODi from a variety of trainers. They are so much fun!

Workout Day 19:

Today’s workout—Week 3: Pull

Today’s Pull workout is a comprehensive resistance routine that targets your back, bis, and core. After this we’ll have finished our third week of workouts! Awesome job!

Don’t take your foot off the gas now. Think about what you want to focus on this week as we head toward the finish line. Maybe it’s dialing-in your nutrition, improving a certain move, or lifting a little heavier. Whatever your goal for this week is, I want you to push yourself! You’ve got this.

What are some of your favorite meals you’ve made during this program? This is one of my favorites, Ricotta Pancakes with Mixed Berry Compote:
https://bod-cms-assets.prod.cd.beachbodyondemand.com/bod-cms/wp-content/uploads/2020/05/19095935/FXR-EN-Ricotta_Pancakes_with_Mixed_Berry_Compote-03.20.20-Recipe.pdf

Workout Day 20:

Rest Day

I’m so glad today’s a rest day. I could use a good stretch! I think I’m going to find a flexibility workout on BODi. What’s everyone else doing?

I hope you’re pairing your rest day with Shakeology. You’ve heard me say this before, but I never miss a day to drink my favorite shake. It’s so nutritious that even if my eating gets a little offtrack I know I’m still doing something great for my body.

Check out this recipe, Vegan S’mores Shakeology:
https://www.beachbodyondemand.com/blog/vegan-smores-shakeology

Workout Day 21:

Rest Day

It’s the last day before our final week. Use today to rest or stretch if you need it. You want to be sure you’re fired up for tomorrow!

Tracking your progress is the best motivation to keep going. What changes are you seeing? What goals do you still want to achieve? We’ve made it too far to give up now!

I just want to say how proud I am that you’re doing your best with your nutrition. It’s not always easy. If you’re still struggling to stay consistent, that’s OK. Do your best and keep working on it.

Don’t forget, there’s plenty of nutrition guidance on BODi. Ilana and Autumn frequently talk about our emotional relationship with food and how that can affect our weight-loss journey and overall health and well-being. Their programs give you tons of tools to better understand your food triggers, stressors, and emotions that derail your progress.

Feel free to share your food struggles if you feel comfortable doing so. We’ve all dealt with our own nutrition challenges—chances are someone will be able to relate. Let’s continue to support each other and offer support in any way we can!

Workout Day 22:

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Today’s workout—Week 4: Legs

Your last leg day! Make sure you’ve got your Energize ready so you can have a great workout. And drink Recover after to help those muscles recover faster.* I’ve been pushing myself hard so I’m definitely prioritizing Recover this week. If you want to know why it’s so good, check out this blog article:
https://www.beachbodyondemand.com/blog/beachbody-performance-recover

Coach Tip

Take a moment to acknowledge a group member. Maybe it’s someone who’s always motivating others or someone who frequently shares their favorite healthy recipes—whoever it is, give them props for being an active member of the group.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

CA

Your last leg day! Make sure you’ve got your Energize ready so you can have a great workout. And drink Recover after to help promote muscle protein synthesis and jump-start recovery. I’ve been pushing myself hard so I’m definitely prioritizing Recover this week. If you want to know why it’s so good, check out this blog article:
https://www.beachbodyondemand.com/blog/beachbody-performance-recover

Coach Tip

UK

Coach Tip

Workout Day 23:

Today’s workout—Week 4: Push

After 4 weeks of doing these Push workouts, I’ve made big improvements in my strength. The eccentric training really makes a difference. I had no idea!

Coach Tip

Talk about a move that was difficult at first but is getting easier now.

What progress have you seen in your workouts?

Some of you have asked me if I’m going to still keep up with [Portion Fix or 2B Mindset] after I finish 4 Weeks For Every Body. And the answer is YES! It doesn’t feel like a diet. [Autumn or Ilana] has given me incredible tools and strategies for approaching my nutrition. It’s no longer about depriving myself or saying no to things like going out. I can live my life and still eat the foods I love.

I’m also staying on top of my Shakeology this week. How about you?

Workout Day 24:

Rest Day

My first self-care ritual today was a meditation from the Unplug program on BOD. What a mood-lifter! I woke up feeling a little off but now I’m ready to tackle whatever the day throws at me. Sleep and stress are two things that can have a major impact on your body. Meditation is a great way to help you relax and manage the craziness!

Make sure you eat a good breakfast to set a positive tone for your day. Here’s a healthy Shakeology recipe, Berry Avocado Breakfast Smoothie:
https://www.beachbodyondemand.com/blog/berry-avocado-breakfast-smoothie-recipe

Workout Day 25:

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Today’s workout—Week 4: Cardio

Your last Cardio workout! We’re so close!

Stay consistent with your nutrition and Shakeology these last few days. Not only will it help maximize your results, but you’ll keep feeling great long after the program is over.*

Give a shout-out to someone in the BODgroup who’s helping you push to the end.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

CA

Your last Cardio workout! We’re so close!

Stay consistent with your nutrition and Shakeology these last few days. Not only will it help maximize your results, but you’ll keep feeling great long after the program is over.

Give a shout-out to someone in the BODgroup who’s helping you push to the end.

UK

Your last Cardio workout! We’re so close!

Stay consistent with your nutrition and Shakeology these last few days. Not only will it help maximize your results, but you’ll keep feeling great long after the program is over.

Give a shout-out to someone in the BODgroup who’s helping you push to the end.

Workout Day 26:

Today’s workout—Week 4: Pull

It’s our last workout day! Can you believe it? I can’t wait to check off my final 4 Weeks For Every Body workout. What’s your goal for this last workout?

Coach Tip: Share your goal for this workout.

Thank you for all your hard work, check-ins, and daily motivation. I couldn’t have gotten through this program without your encouragement! We all need each other to succeed. We’ve been through a lot these last 4 weeks—early morning workouts, Sunday meal preps, and keeping up with Autumn’s moves. But we did it, and it was so worth it! Who’s feeling great again?

I’m off to celebrate with a shake. Cheers!

Workout Day 27:

Rest Day

I still can’t believe we’re finally done with 4 Weeks For Every Body! Take a moment to reflect on this amazing journey we’ve gone through together. How do you feel? I definitely feel like this program has given me so much—physically and emotionally. I’m proud of my results, but I also feel more confident and fulfilled because I made my health a priority.

Think back to the beginning. How do you feel now versus when you started? Are you closer to your goals? If you did The 4 Week Gut Protocol with this program, how does your body feel compared to 4 weeks ago?

Even though we’ve completed the program I still hope you maintain your daily Shakeology routine. There are so many fun ways to enjoy it, like smoothie bowls, energy bites, no-bake desserts, or even frozen treats. Check out the blog on Beachbody On Demand for ideas to help you get creative with it.

Workout Day 28:

Rest Day

I’m proud of you for going all the way. It was so great working toward our goals together. But it doesn’t stop here.

A few of you have mentioned doing another round of 4 Weeks For Every Body or moving onto another program. If that’s your plan, I highly recommend sticking with either Portion Fix or 2B Mindset for your nutrition. Don’t forget your Shakeology and Beachbody Performance.

These nutrition programs are flexible enough to work with any fitness program and any goal! I also recommend keeping your BODi membership. That way you can access the newest recipes and meal plans, an ever-growing library of live and on-demand classes, and a super-supportive community for all the accountability you need.

If you followed The 4 Week Gut Protocol you can begin to reintroduce certain foods according to Autumn’s directions, or you can continue to follow the protocol for life. It’s a long-term plan to help support a healthy gut, so there doesn’t have to be an end date.

Don’t forget to submit your “before” and “after” photos to The Beachbody Challenge! Not only will you get an exclusive shirt (while supplies last), but you’ll be entered into the Beachbody Challenge for a chance to win a BIG cash prize. You’re not going to want to miss this opportunity, so don’t forget to send in those photos! If you need help taking photos, visit BeachbodyChallengePhotos.com. For the Beachbody Challenge contest, terms and conditions apply. Visit BeachbodyChallenge.com for the Official Rules and complete details.

Again, thank you so much for joining this group. It was so great meeting you all and working toward our goals together.

If you want help deciding what to do next or are interested in a Total-Solution Pack that bundles your fitness and nutrition (with extra support from me!), message me and I’ll recommend a plan and a pack that’ll work for you.