645 – Challenge Group Guides

Prep DAY 1

Welcome to our 645 Group!

Before I jump into Prep Week, our to-do list, or really ANYTHING…I want to talk about the commitment you’ve all made to yourselves, each other, and this incredible new program . 645 will test your grit and determination, but Super Trainer Amoila Cesar knows exactly what it takes to get you across the finish line feeling strong and energized , not defeated and spent. We’ll take it day by day, workout by workout, and make sure that none of us are left behind.

Amoila has trained pro athletes to get in the best shape of their lives, and along the way discovered a powerful insight—the simple secret to getting meaningful, visible results has nothing to do with the weights in your hands. It’s your commitment.

Today starts our Prep Week. Each day, I’ll give you a little more info about 645, and what you can expect from the 78 workouts over the next 13 weeks. We’ll talk nutrition, the importance of your daily Shakeology, how Beachbody Performance supplements can help you get the most out of your workouts, and dialing-in what you eat. The great news that I couldn’t wait to share is, if you purchased a 645 Challenge Pack, you get access to both the entire Portion Fix program and the entire 2B Mindset program for FREE. Whichever you choose, you’ll get healthy, long-term results. More info to come in the days ahead.

One last thing: I know you’re going to love 645 and the support and accountability you’ll get from our group. The goal is to help every single person succeed—I’ll be leading us every step of the way.

Let’s kick things off by getting to know each other. Answer these questions in the comments section below.

Why are you excited for 645?
Which Shakeology flavor(s) are you drinking?
Are you following the Portion Fix or 2B Mindset eating program ? If not, take time today to review both programs .
Describe your eating habits. Are you a snacker, or do you just focus on eating 3 big meals a day, etc.?
What are your nutrition goals? For example: eat healthier, gain control, mindful snacking.
Which Beachbody Performance supplement(s) are you taking to prepare for your workouts or after to recover?
What are your goals? Do you want to lose weight, get in shape, increase muscle mass, burn fat, fit into your favorite pair of shorts, or do you have some other goal?
How can our supportive group best help you reach your goals?
We may all have different goals and reasons for committing to this program . What does Reach Your Peak mean to you?

Today’s To-Do’s:

Assess your daily schedule. Are you ready to commit?
Congratulate yourself for taking this incredible step for your health.
Read the Get Started Guide and review the calendar.
Do the Form Check Test found in the Start Here tab on Beachbody On Demand.
Get a jump-start on nutrition by watching the Reach Your Peak with Your Nutrition Programs video, and checking out Portion Fix and 2B Mindset.

See you tomorrow!

Welcome to the 645 Challenge Group!
To access closed captions: click on the “CC” icon in the lower right corner of the video and select “English (United States) CC”

Prep DAY 2

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645 is 6 days a week, 45 minutes a day, of functional, total-body resistance training, high-energy cardio, and restorative mobility workouts. You’ll build strength and power as you hit major muscle groups, and increase your range of motion and overall fitness. With Amoila’s next-level training cues, you’ll unlock the right way to do every move, so you get the best possible results from every workout. The last thing he wants is for you to struggle to follow along, so make sure you listen to his tips and focus on perfecting your form!

There are 78 workouts broken into 4 stages. Each week follows the same schedule, but Amoila keeps it fresh by changing up the moves, intensity, and volume, so you’re always in max conditioning mode. The last week of the first 3 stages features a Deload Week where the weights go up, but the reps go down. The goal is to help speed recovery and get you ready for the next stage. Week 13 is the Performance Week where you’ll go all out and finish strong.

Each workout starts with an 8- to 15-minute active warm-up that’s so much more than basic stretching. You’ll get your muscles warm and your body prepped and properly activated for the work to come.

You’ll only need dumbbells and Power Loops for the workouts, and a foam roller, pull-up bar, or Beachbody Control Track for select bonus workouts. What are Power Loops? Let’s start by saying I’m OBSESSED—they’re the next generation of resistance bands with a grippier, woven texture that helps sculpt, strengthen, and activate your glutes. I love that they don’t slip and slide during movements.

Follow the calendar, download the Beachbody app, and track your workouts there! It’s also a great place to log your daily Shakeology.

Here’s why I drink Shakeology—it’s a superfood shake that helps give me the solid nutrition I need on a daily basis to not only make it through the day and help fight junk-food cravings, but also help support healthy digestion and weight loss so I feel my best and own every minute.* I’m speaking from personal experience—I’m just not the same without my shake!

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

Tomorrow, I’ll talk about our two nutrition plan options. Until then, here are your To-Do’s:

Get your equipment, weights, and workout area ready.
Check out Portion Fix and 2B Mindset on Beachbody On Demand and get ready to pick the one that’s right for you. Watch the Reach Your Peak with Your Nutrition Programs video and use the Find Your Nutrition Program tool.
Got a question? Fire away in the comments.

CA

Follow the calendar, download the Beachbody app, and track your workouts there! It’s also a great place to log your daily Shakeology.

Here’s why I drink Shakeology—it’s a superfood shake that helps give me the solid nutrients I need on a daily basis to not only make it through the day and help provide healthy energy, but also help me feel satisfied so I feel my best and own every minute. I’m speaking from personal experience—I’m just not the same without my shake!

Tomorrow, I’ll talk about our two nutrition plan options. Until then, here are your To-Do’s:

Get your equipment, weights, and workout area ready.
Check out Portion Fix and 2B Mindset on Beachbody On Demand and get ready to pick the one that’s right for you. Watch the Reach Your Peak with Your Nutrition Programs video and use the Find Your Nutrition Program tool.
Got a question? Fire away in the comments.

UK

Follow the calendar, download the Beachbody app, and track your workouts there! It’s also a great place to log your daily Shakeology.

Here’s why I drink Shakeology—it’s a superfood shake that gives me the solid nutrition I need on a daily basis to help support energy levels,† normal digestion,‡ and normal immune system function†† so I feel my best and own every minute. I’m speaking from personal experience—I’m just not the same without my shake!

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

Tomorrow, I’ll talk about our two nutrition plan options. Until then, here are your To-Do’s:

Get your equipment, weights, and workout area ready.
Check out Portion Fix and 2B Mindset on Beachbody On Demand and get ready to pick the one that’s right for you. Watch the Reach Your Peak with Your Nutrition Programs video and use the Find Your Nutrition Program tool.
Got a question? Fire away in the comments.

Prep Week DAY 3

It’s been said a million times, and I’ll say it a million more…You can’t out-train a bad diet. Most fad diets or get-thin-quick schemes require a radical change in how and what you eat, and can impact your health negatively. What you eat really does matter!

I suggest you start with the Quick Start Nutrition Guide to learn why the right nutrition is so important. It also covers Beachbody’s two proven nutrition programs that I mentioned on Prep Day 1 , Portion Fix and 2B Mindset. Here’s what I love about both—neither of them require you to deprive yourself of food. They offer a MUCH better way of eating that can change your life, and help you reach AND maintain your goals.

Portion Fix uses color-coded containers to give you perfectly portioned meals, including an approach to intermittent fasting that is similar to what Amoila follows and advocates for his clients. Created by Autumn Calabrese, Portion Fix offers different paths to follow, from Foundational Fix which allows you to still enjoy wine and dessert to Timed-Nutrition which is a more prescriptive approach to eating balanced meals specifically timed throughout the day, as well as a new Muscle-Building plan. No matter which path you choose with Portion Fix, you will learn to be in control of your food instead of food controlling you.

2B Mindset gives you easy to remember strategies to manage how you eat and how you track it. It’s a flexible approach to eating that lets you eat larger volumes of food by prioritizing vegetables so you lose weight, but still gives you guidelines and substitutions so you don’t ever feel deprived or hungry. Without counting calories or cutting out food groups you’ll learn new habits and patterns that can break the old habits that undermine your goals, whether that’s weight loss or building muscle.

Your Challenge or Completion Pack comes with the first 30 days of ongoing monthly membership to Nutrition+. If you haven’t yet, activate your free trial and start exploring all the recipes, meal plans, exclusive content from Autumn and Ilana, access to a thriving community of people just like you, plus exclusive fitness content including 630, an additional six 30-minute workouts from Amoila.

Yesterday, I asked you to take a few minutes to review both programs . Today, I’m asking you to commit to one, and begin with it right away. While they’re both super-easy to follow, it might take you a couple of days to adjust your routines, shopping, meal prep, and more. I’m hoping you’re fully up and running with either nutrition program by the first day of 645.

If you need help picking your plan, use the Find Your Nutrition Program tool, or send me a DM and I can help you get started with the nutrition plan that best suits you and your goals.

Today’s To-Do’s:

Pick your nutrition plan.
Take an assessment of your fridge and pantry, and figure out what you might need to get started with both.
Make your first meal and tell us about your experience.

Coach Tip

Give some pointers or insights about both nutrition programs from your own personal experience.

Prep Week DAY 4

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We’re getting close to beginning our workouts, and I wanted to share my absolute go-to for pre- and post-workout supplements. Beachbody Performance Energize and Recover are a key part of my fitness routine, and a major force in helping me reach my goals. Together with my daily Shakeology, I feel like I’m checking all the boxes.

On workout days, I take Beachbody Performance Energize 30 minutes before I hit “Play” to help jump-start my workout with more energy and endurance, sharpen my focus, and improve intense exercise performance, then Recover within 30 minutes after I finish to help reduce exercise-induced muscle soreness, build lean muscle, and help my body recover faster afterward.*

Have you used Shakeology or Beachbody Performance supplements before? Let us know in the comments section below. If you have questions about these products, leave them below and I’ll answer!

*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.

Today’s To-Do’s:

Print out your first week of Dumbbell Tracker sheets.
Try the Sample Workout and tell us how you liked it.
Watch the Reach Your Peak with Your Nutrition Supplements video.
Get your grocery list ready and think about what you can meal prep ahead of time.
Share your meal and snack ideas with the group. We all need a little inspiration!

CA

On workout days, I take Beachbody Performance Energize 30 minutes before I hit “Play” to help temporarily relieve fatigue, promote endurance, and enhance exercise performance during workouts, and Recover within 30 minutes after I finish to help build and repair body tissue and build lean muscle mass.

Have you used Shakeology or Beachbody Performance supplements before? Let us know in the comments section below. If you have questions about these products, leave them below and I’ll answer!

Today’s To-Do’s:

Print out your first week of Dumbbell Tracker sheets.
Try the Sample Workout and tell us how you liked it.
Watch the Reach Your Peak with Your Nutrition Supplements video.
Get your grocery list ready and think about what you can meal prep ahead of time.
Share your meal and snack ideas with the group. We all need a little inspiration!

UK

On workout days, I take Beachbody Performance Energize 30 minutes before I hit “Play” to help sharpen focus and reaction time, and improve intense exercise performance,** and Recover within 30 minutes after I finish to help support muscle protein synthesis and growth in muscle mass.+
Have you used Shakeology or Beachbody Performance supplements before? Let us know in the comments section below. If you have questions about these products, leave them below and I’ll answer!

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

Today’s To-Do’s:

Print out your first week of Dumbbell Tracker sheets.
Try the Sample Workout and tell us how you liked it.
Watch the Reach Your Peak with Your Nutrition Supplements video.
Get your grocery list ready and think about what you can meal prep ahead of time.
Share your meal and snack ideas with the group. We all need a little inspiration!

Prep Week DAY 5

So many of you have reached out with stories of going to the gym and having zero clue what to do, or hiring one of those expensive trainers who made you feel like you weren’t up to the challenge. Or you took one of those impersonal, fast-paced classes where you started to doubt if you could really do this.

Here’s the big question: What’s going to be different this time?

One of the first things I think you’re going to love about 645 is our Super Trainer Amoila Cesar. His upbeat, motivational style and total focus on doing the moves right, every time, will make you feel like he’s giving you a personal training session with expert guidance and unending patience. Sometimes, I actually feel like I’m right there in the studio with him—and that I can take on any challenge because I know he’s going to give me detailed, precise cues so I can get the most out of my effort. I know I can do it—and I know you can too.

Plus, 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 stay on-track is to access your BODgroups any time of day, so your virtual workout buddies can cheer you on when you lift a little heavier or go a little harder on cardio day.

So, let’s take today to share in the comments some of our hopes and expectations for the next 13 weeks!

Coach Tip

Throughout this program , make an effort to personalize these posts. Remember, they’re just suggestions, and they can only get better with your stories, insights, and experience. Your group is probably very excited—and maybe a little nervous! They’re looking to you to set a positive, inspirational, inclusive tone so that everyone feels engaged and welcome.

Prep Week DAY 6

Just browsing the comments and my DM’s and it looks like most of you have picked your nutrition program and started. Awesome! And if you haven’t done so, please make today the day you start.

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 and nutrients for your transformation? Or are you emotionally eating? This is where Portion Fix and 2B Mindset can help. Whether it’s dealing with mindless eating or figuring out the proper amounts to eat at each meal, Autumn’s and Ilana’s programs have helped thousands of people. They are here to guide you every step of the way.

I’m going to keep today’s post short, because we only have tomorrow, and then it begins!

How are you feeling? Happy? Excited? Nervous? It’s all good…just let us know! There’s going to be a range of emotions, and each of you will see that you’re probably not alone with whatever is on your mind!

Prep Week DAY 7

We’ve got just 24 hours until our first workout and now is the time to take your BEFORE pics and measurements. This is one of the best ways to really see your progress—you’ll be feeling the changes, but there’s something about looking back at your Day 1 photo that is super-inspiring. And listen, I get it. I have been here before, and I am here with you now. Before pics and taking your measurements can feel really scary. I was SO scared to take mine before my first program . Sometimes the scale doesn’t move as much as you’d like, or your inches don’t drop superfast. Pictures complete the story. They tell you what the scale and inches can’t, and you don’t want to miss out on seeing this progress. It’s worth it. I promise.

Here’s a little incentive: If you keep track of your photos, weight, and measurements, you’ll be able to enter the Beachbody Challenge by visiting BeachbodyChallenge.com when you finish the program . When you enter and submit your results by DATE TBD, you’ll also receive an official 645 shirt (while supplies last) to celebrate your success and have a chance to win big prizes. Visit Beachbodychallenge.com for the full Official Rules of this Promotion.

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

Take your BEFORE photos and log your weight and measurements in your Get Started Guide. While you’re there, review the calendar.
Plan your meals for the day—extra credit if you plan for the week.
Get familiar with the “My Progress” section of BODgroups where you can view your tracked activity, progress photos, and a graph of your weight measurements over time.
Complete the Form Check Test to help identify any areas that will need your extra attention during the program .

Day 1: Lower Body Strength

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It’s here! Day 1!

Before we start, just take a few minutes to digest what you’ve done so far during our Prep Week. Showing up every day is how your commitment becomes a habit. 13 weeks are tough, but absolutely achievable. And I promise that each workout will be the most productive 45 minutes of your day.

Get your head in the game, stay focused on your goals, and give it all you’ve got. Progress takes time, so treat yourself to all the love and motivation you need. We’re here for you, and I know you have a ton of other people in your life who feel the same.

If you’re like me, you want to get the most out of every workout. That’s why Beachbody Performance is a major part of my strategy for these 13 weeks.

About 30 minutes before every workout, I take Energize. If you know me, you know a workout never happens without it. It helps me jump start my workout, and helps make the workout feel easier. If this is your first time taking Energize, you may notice a slight tingly feeling—it can be a normal reaction to beta-alanine. Some people tingle, some don’t. If that tingly feeling bothers you, try doing a half scoop tomorrow.*

*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.

OK, now the FUN part! Today’s workout is Lower Body Strength. Welcome to day one of your transformation. Trisets and targeted EMOM (every minute on the minute) training will make sure you feel the burn from head to toe—especially in your legs. Don’t forget to use the trackers you printed out a couple days ago! Also, start today to get in the daily habit of tracking your workout in your Beachbody On Demand (BOD) app which has access to your BODgroups. It will help you stick to your commitment.

Let us know how you did! Also, what did you like most? What time do you plan on doing your workouts every day?

Coach Tip

Each day on set, Amoila will put a quote on the chalkboard—it might be motivational, it might be an insight, it might even be something funny! Feel free to add these to your daily posts.

CA

It’s here! Day 1!

If you’re like me, you want to get the most out of every workout. That’s why Beachbody Performance is a major part of my strategy for these 13 weeks.

About 30 minutes before every workout, I take Energize. If you know me, you know a workout never happens without it. It helps me jump start my workout, and helps promote endurance so the workout feels easier. If this is your first time taking Energize, you may notice a slight tingly feeling—it can be a normal reaction to beta-alanine. Some people tingle, some don’t. If that tingly feeling bothers you, try doing a half scoop tomorrow.

Let us know how you did! Also, what did you like most? What time do you plan on doing your workouts every day?

Coach Tip

Each day on set, Amoila will put a quote on the chalkboard—it might be motivational, it might be an insight, it might even be something funny! Feel free to add these to your daily posts.

UK

It’s here! Day 1!

If you’re like me, you want to get the most out of every workout. That’s why Beachbody Performance is a major part of my strategy for these 13 weeks.

About 30 minutes before every workout, I take Energize. If you know me, you know a workout never happens without it. It helps me jump start my workout, and helps improve intense exercise performance so the workout feels easier. If this is your first time taking Energize, you may notice a slight tingly feeling—it can be a normal reaction to beta-alanine. Some people tingle, some don’t. If that tingly feeling bothers you, try doing a half scoop tomorrow.**

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

Let us know how you did! Also, what did you like most? What time do you plan on doing your workouts every day?

Coach Tip

Each day on set, Amoila will put a quote on the chalkboard—it might be motivational, it might be an insight, it might even be something funny! Feel free to add these to your daily posts.

Day 2: Total Body Power

I got a lot of comments yesterday from people wondering if they should follow Amoila or the modifier. If you’re just beginning your fitness journey, or are just getting back in shape, follow the modifier until your body feels ready to join Amoila and the rest of the squad. With his cues and laser-focus on form, you’ll learn the right way to do the moves, so you feel strong and confident enough to take on bigger challenges.

Same goes for your nutrition. Depending on your effort during your workouts, you might notice your body craving more food than what you’re used to. The good news is that both Beachbody nutrition programs help you modify your plan if you feel hungrier than normal, or even light-headed. For Portion Fix, use the Moderately Challenging calculator to determine your proper calorie bracket. For 2B Mindset, review the “2B Mindset & Exercise” PDF—both can be found on Beachbody On Demand.

Have you checked out Nutrition+ yet? I mentioned it during our Prep Week, and I hope you’ll take a few minutes to dive in and see all the amazing content you get, plus exclusive access to fitness content like 630—an additional six 30-minute workouts from Amoila!

Today’s workout is Total Body Power. The seven exercises in this workout will help you build two key elements of a fit, athletic body: dynamic stability and explosive power. You’ll use your Power Loops in the warm-up to activate those glutes.

How did you feel today after your first workout yesterday? What did you think of today’s workout? Let’s share our thoughts!

Day 3: Mobility & Stability

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When I’m in the mood for a snack, I reach for a BEACHBAR snack bar. Super-delicious, just 150 calories, and 9–10g protein, it’s my go-to smart snack bar.

In my opinion, today’s workout is probably one of the most important of the week because it’s so much more than stretching. It’s called Mobility & Stability. For 45 minutes, you’ll calm your mind and enhance your recovery with breathing, stretching, and mobility drills that will help with your range of motion, optimize your performance throughout the week, and get your body warm all over. Don’t be surprised if you break a sweat!

When you’re done, let us know how you did!

CA

When I’m in the mood for a snack, I reach for a BEACHBAR snack bar. Super-delicious, just 150–151 calories, and 9–10g protein, it’s my go-to smart snack bar.

When you’re done, let us know how you did!

UK

When I’m in the mood for a snack, I reach for a BEACHBAR snack bar. Super-delicious, just 150–151 kcal, and 9–10g protein, it’s my go-to smart snack bar.

When you’re done, let us know how you did!

Day 4: Upper Body Strength

US

Wow, I’m so impressed by everyone’s effort and motivation. You really inspire me! One thing I hope you’ll all do is inspire each other—this group is really about you. I encourage you to post anything and everything. What are you feeling? What gets you fired up? How do you stay motivated? What can the rest of us do when YOU need motivation? We are here for each other.

Today’s workout is Upper Body Strength. Sculpt sleeve-busting strength with this upper body-focused resistance workout. Today’s EMOM section will have your biceps begging for mercy.

I talked about Beachbody Performance Energize, which is my must-have BEFORE workouts. So, what about AFTER?

To help you recover better so you can hit your next workout hard, don’t forget your Beachbody Performance Recover—it can help build muscle and reduce exercise-induced muscle soreness. Just make sure you take it within 30 minutes of finishing a workout.*

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

Coach Tip

Personalize, personalize, personalize . Your customers want to connect with you and each other. Share stories, successes, and struggles of your own so that everyone knows you’ve created a safe space where all are welcome.

CA

Today’s workout is Upper Body Strength. Sculpt sleeve-busting strength with this upper body-focused resistance workout. Today’s EMOM section will have your biceps begging for mercy.

I talked about Beachbody Performance Energize, which is my must-have BEFORE workouts. So, what about AFTER?

And to help you recover better so you can hit your next workout hard, don’t forget your Beachbody Performance Recover—it can help build lean muscle mass and build and repair body tissue. Just make sure you take it within 30 minutes of finishing a workout.

Coach Tip

UK

Today’s workout is Upper Body Strength. Sculpt sleeve-busting strength with this upper body-focused resistance workout. Today’s EMOM section will have your biceps begging for mercy.

I talked about Beachbody Performance Energize, which is my must-have BEFORE workouts. So, what about AFTER?

And to help you recover better so you can hit your next workout hard, don’t forget your Beachbody Performance Recover—it can help support muscle protein synthesis and growth in muscle mass. Just make sure you take it within 30 minutes of finishing a workout.+

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

Coach Tip

Personalize, personalize, personalize. Your customers want to connect with you and each other. Share stories, successes, and struggles of your own so that everyone knows you’ve created a safe space where all are welcome.

Supporting assets are coming soon.

Day 5: Total Body Tempo

We’re near the end of this week’s workouts, and I didn’t want to wait any longer to share this delicious recipe!

It’s a Shakeology recipe that’s amazingly yummy AND packed with goodies. It’s called the Chocolate Hazelnut Smoothie Bowl and here’s the recipe: https://www.beachbodyondemand.com/blog/chocolate-hazelnut-smoothie-bowl-recipe

What recipes have you found for either Shakeology or your nutrition plan? Beachbody On Demand and the Beachbody Blog are great resources for recipes, meal ideas, and more. And yes, that includes great dessert recipes!

Today is Total Body Tempo. In this comprehensive workout, you’ll focus on the eccentric (lowering) phase of most exercises to enhance a key muscle growth stimulus: time under tension.

Day 6: Cardio 45

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End of week 1! Can you believe it? I can, and here’s why. I know how important it is for each of you to reach your goals. Many of you have reached out privately to me, and I’d love to encourage everyone to share with the rest of the group. This is a total safe space—we’re here to support and motivate each other. So, here’s your conversation starter—what motivates you?

Keeping your goals front and center will help power you through good days and bad—days when you crush the workout, and those where it’s a struggle to hit play. Know why you’re doing this, and keep reminding yourself EVERY. DAY.

Let’s get to it! Today is Cardio 45. Keep a towel handy—this circuit-training session uses 45-second work intervals and minimal rest to make sure you break a sweat and torch tons of calories. Don’t forget to track your workouts in BODgroups!

Give it your all, because tomorrow is our first rest day!

If you need a little extra protein in your day, one easy lifehack is to add Beachbody Performance Recharge into your day. You can enjoy Recharge before bed or at any time of the day to help support muscle recovery with 20 grams of slow-release casein protein, tart cherry extract, and branched-chain amino acids.*

*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

Give it your all, because tomorrow is our first rest day!

UK

Give it your all, because tomorrow is our first rest day!

Day 7: Rest Day

WOW. Seriously. Take a minute and think back to what you’ve started this week. You committed to 13 weeks, you showed up every day, and you did it. I know we’re all impatient to see results right away, so I want you all to concentrate on NOT focusing on the numbers on the scale or the tape measure. Instead, take the long view. Understand how this program was specifically designed to help you reach your goals without giving up, and without backsliding.

Amoila has been training pro athletes for years—even THEY don’t expect their bodies to instantly change. He knows what works, and what it takes to get visible, noticeable results. Trust in the program , trust in the calendar, and most of all, trust in YOURSELF.

Today is rest day. Take some time to focus on you and relax. Maybe that looks like journaling, gardening, a random nap here or there…only you know what makes you feel whole and ready to take on the week ahead. Beachbody On Demand also has a good amount of mindful meditations in the Fitness Programs section that have helped me unwind and reflect. Finally, take a moment to take pride in your first week.

How are you feeling so far? How is your nutrition going? If you’re new to fitness, you may not know the saying, “You can’t out-train a bad diet.” And starving yourself is NOT how you lose weight or get strong. So, if you want to really optimize your nutrition plan, send me a DM so we can take a deeper look at what you’re eating and troubleshoot if needed.

Coach Tip

Celebrate the milestones. By making your group feel positive, uplifting, and inspirational, your customers will have a greater chance of finishing strong, and getting the results they crave.

Day 8: Lower Body Strength

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New week, new you. Let’s start strong, and power through. You did great last week. Let’s do it again!

This week, and all the weeks, follow the same schedule, but Amoila makes sure to mix up the tempo, volume of work, and intensity so that you’ll feel invigorated and engaged. You’ll still start each workout with an 8- to 15-minute active warm-up—so many of you have reached out to let me know how great this part of the workout feels. It’s so beneficial! I love it.

Today’s workout is Lower Body Strength. The focus is the same as last week, but new exercises provide a fresh challenge for your bottom half. His cues today are especially on point! Listen for his explanation of the “butt wink” in a squat. It’s a good one!

Are any of you taking Beachbody Performance Creatine? It’s a great supplement for men and women to help build muscle and has tons of research behind it.* Pro tip: Instead of drinking it separately, try mixing 5g into your Energize or your Recover.

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

Coach Tip

Share a success story to motivate your group. Ideally, you’ll highlight someone who needed some extra motivation to stick to their program , but ultimately prevailed. Maybe that’s you, maybe that’s one of your other customers.

CA

New week, new you. Let’s start strong, and power through. You did great last week. Let’s do it again!

Coach Tip

UK

New week, new you. Let’s start strong, and power through. You did great last week. Let’s do it again!

Coach Tip

Day 9: Total Body Power

US

One quick reminder I can’t stress enough is to make sure you’re drinking enough water, especially since you’re working out every day. 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. Share your water goals with us in the comments. What’s your secret to drinking enough water each day? I like to add citrus slices to mine!

If you need an added boost when it comes to hydration, Beachbody Performance Hydrate is made for performance with a balance of carbohydrates, electrolytes, and water to help keep you hydrated and promote endurance.*

*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.

Today’s workout is Total Body Power. This workout is proof that you only need 45 minutes to build gravity-defying power from head-to-toe.

By the way, have you noticed how upbeat and motivational Amoila can be? I feel like I’m training with him in the studio! He makes me want to work harder, and give it my all.

Don’t forget to access your BODgroups within the BOD app to track your workouts and Shakeology. I know I mentioned it during our Prep Week, but I really want to emphasize how important this is—staying on top of your commitment is so much easier when you’re tracking each day. There’s also a Shakeology Wellness Tracker that you can use to track energy, cravings, mood, and regularity on a daily basis. You can find it on Beachbody On Demand.

CA

Today’s workout is Total Body Power. This workout is proof that you only need 45 minutes to build gravity-defying power from head-to-toe.

By the way, have you noticed how upbeat and motivational Amoila can be? I feel like I’m training with him in the studio! He makes me want to work harder, and give it my all.

UK

Today’s workout is Total Body Power. This workout is proof that you only need 45 minutes to build gravity-defying power from head-to-toe.

By the way, have you noticed how upbeat and motivational Amoila can be? I feel like I’m training with him in the studio! He makes me want to work harder, and give it my all.

Day 10: Mobility & Stability

Everyone is doing great! Good days, bad days, even rest days—they’re all an important part of your transformation. I know we’re just 10 days in, but I wanted to talk about results so far. What have you noticed? Are you lifting heavier? Have your mobility and range of motion increased? How about your cardio capacity? Remember, results come in so many forms—on the scale, how clothing fits, inches lost, energy levels, definition in our body, feeling stronger, mobility, and so on.

On to the workout: It’s Mobility & Stability. Rejuvenate tired muscles and ease tension throughout your body with stretching and restorative breathwork. I feel like this workout really focuses my mind and helps me release some of the day’s stress—as Amoila says, “It’s the maintenance we need on our bodies.”

How about you? What’s your favorite benefit of Mobility & Stability day?

Coach Tip

Share your personal fitness journey. What drove you to get in shape, and rethink your nutrition? Share some of your stumbling blocks, as well as your successes.

Day 11: Upper Body Strength

US

Upper Body Strength is our workout for today. Full-body weightlifting with lateral raises and a back and arms-focused training will help you sculpt upper-body muscle while building strength all over.

Are you lifting too light? Too heavy? You’ll know you’re lifting the correct amount of weight if you feel challenged but are still able to complete every rep of every exercise with good form. Your Dumbbell Tracker is a great way to see your progress over time—make sure you write down what you used today, and every day. You can also make notes in the tracker, like how you’re feeling or cues that spoke to you, etc.

Have you explored the bonus workouts? There are 11 total, each one 10–23 minutes long. They can be done after any workout, or even on rest days.

It’s days when you’re really pushing during your workout that the people in your BODgroups 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 your group who keeps you on your toes and offers you a shoulder when you need it.

In a program like this, Recover is your best friend.

Drink it within 30 minutes after your workout to help build lean muscle, reduce exercise-induced muscle soreness, and speed muscle recovery. Recovering quickly and efficiently means you can go harder and stronger—and that is how you really get results.*

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

Coach Tip

Take a moment and share your experiences with measuring your results, and how it’s so important to see the big picture—that committing to a fitness and nutrition program can provide lifelong benefits beyond a number on the scale.

CA

Upper Body Strength is our workout for today. Full-body weightlifting with lateral raises and a back and arms-focused training will help you sculpt upper-body muscle while building strength all over.

Have you explored the bonus workouts? There are 11 total, each one 10–23 minutes long. They can be done after any workout, or even on rest days.

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

In a program like this, Recover is your best friend.

Drink it within 30 minutes after your workout to help build and repair body tissue and build lean muscle mass.

Coach Tip

UK

Upper Body Strength is our workout for today. Full-body weightlifting with lateral raises and a back and arms-focused training will help you sculpt upper-body muscle while building strength all over.

Have you explored the bonus workouts? There are 11 total, each one 10–23 minutes long. They can be done after any workout, or even on rest days.

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

In a programme like this, Recover is your best friend.

Drink it within 30 minutes after your workout to help support muscle protein synthesis and growth in muscle mass.+
+Protein contributes to a growth in muscle mass.

Coach Tip

Day 12: Total Body Tempo

A lot of you have reached out with questions about Nutrition+. For me, the total game-changer is how my monthly membership to Nutrition+ helps me reach my goals and maintain my results. We’ve all been there before—you start a new diet, and suddenly life gets in the way of your momentum. You backslide, go back to your old habits, and all your hard-earned gains (and weight loss!) are gone.

Whether you’re following Portion Fix or 2B Mindset, Nutrition+ helps you stay on-track. It gives you access to key content from Portion Fix creator, Autumn Calabrese, and 2B Mindset creator, Ilana Muhlstein, as they tackle the biggest nutrition and weight-loss topics you’ll want to know about. You get exclusive access to their LIVE interactions on Facebook, new meal plans to make eating right simple, delicious monthly recipes to keep it interesting, and a community of people who help each other through tough days and celebrate successes. Plus you get exclusive fitness content you can’t find anywhere else on Beachbody On Demand. If you haven’t done so already, download the app today. Already a member? Check out the latest content here for Portion Fix and here for 2B Mindset.

Let’s get to our workout. It’s Total Body Tempo. Focusing on the negative (meaning the lowering phase of each rep) can amplify your gains. So can holding still. Follow Amoila’s lead to optimize your results with both eccentric and isometric training.

What tricks and tips have you learned from Amoila so far? What’s been a total revelation to you? What are you glad you learned?

Day 13: Cardio 45

With the weekend here, I’m curious—does anyone find it difficult to stay on-track on Saturday and Sunday? If you downloaded the Nutrition+ app after I posted yesterday, you’ll notice that both Autumn and Ilana address this exact topic!

For me, weekends are always tough because it might be the time I’m out with friends in a restaurant, or at a celebration where I know there will be plenty of yummy temptations—I admit it can be hard to stay focused and on-track with my eating plan. But I know I’m in this for the long-haul, and while we all have our challenges from time to time, it’s so important to work toward the goal.

Here’s a great 2B Mindset breakfast recipe I found and totally love. It’s called Bunny French Toast. Check it out!
https://bod-cms-assets.prod.cd.beachbodyondemand.com/bod-cms/wp-content/uploads/2021/02/11103619/TMM-2B-EN-Bunny_French_Toast-3.1.21-Recipe.pdf

End of the week also means Cardio 45. This cardio-focused sweat session will have your heart pounding and legs quaking. Commit to the intensity to make every rep count. You’ve heard Amoila talk about acceleration and deceleration—what he’s saying is that it’s not just about going fast, but also about slowing down with control.

I love how he also talks about commitment and accountability to others. So important! And so motivational to understand that every workout can be better when you have a team supporting you.

Let’s get to it!

Day 14: Rest Day

Rest day! What have you got planned? One of my favorite things to do on my off-day is to get outside for a good walk. This doesn’t have to be a killer—make it scenic and slow if that’s what you enjoy. Bring the puppers or kiddos if you’ve got them. For me, being outside in the fresh air has a way of helping me focus my mind and prepare for the week ahead.

Something else to consider is meal prepping ahead of time so you’re never without healthy food options when life gets busy. I like to keep it simple by washing and chopping vegetables, and storing them wrapped in paper towels in my fridge to help them last longer. I like to blend avocados with my Shakeology for a creamy texture, and add frozen riced cauliflower instead of ice to sneak in an extra serving of veggies. I also make sure I have fresh and frozen fruit for breakfast and shakes. On Sundays, I like to precook a few days’ worth of protein like chicken so it’s ready for a fast salad or healthy grain bowl.

A quick tip on grocery shopping: Stick to the outer aisles of the grocery store! That’s where the healthiest food is located, so you’ll fill up your cart with the good stuff and not the chips and cookies. Your local farmers’ market is also an excellent choice for healthier options.

Today is another great opportunity for mindful meditation. Focus on your breathing and positive visualization to release the stress of the past week.

Day 15: Lower Body Strength

Week 3! We are FLYING through this. In earlier posts, I talked about our commitment. If you’re like me, hopefully by now your commitment is stronger than ever, especially if you’re starting to see some results. We’ll talk more about that in a couple of days.

Today, I want to talk about MOTIVATION. It’s the thing that picks us up when we’re feeling down or low-energy, the thing that pushes us forward when we can’t seem to get our feet to work, and the thing that gets us to hit play on our workout when we might want to be doing ANYTHING else.

If you’re like me, you have people, songs, routines, rituals, or even tricks to help get past your hurdles and onto the WORK. What are some of yours? Is it a favorite quote? A great song? A friend or loved one? Think about what motivates you and share with us.

Let’s get to it: Lower Body Strength. The exercises are similar to those in week one, but you’ll be doing fewer reps per set. Lift heavier and give Amoila everything you’ve got. When you’re done, log your workout—and today’s Shakeology—on your BODgroups.

One last question: Who’s ready to make this week really count?

Day 16: Total Body Power

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How did your weekend meal prep go? How about your trip to the market? I’m hoping you avoided the treats that can undermine all your hard work.

When it comes to snacking, I make sure to have plenty of veggies and fruits. When I need a sweet fix, I reach for a BEACHBAR snack bar—Chocolate Cherry Almond is my favorite flavor. I’m always on the lookout for a better snack, and this one meets my strict requirements—just 6g of sugar but a whopping 9–10g of protein and 4g of fiber at just 150 calories. I also love that it doesn’t taste like cardboard. It’s seriously tasty—chocolate and almonds happen to be two of my favorite things. There’s also a peanut butter flavor and even a vegan option.

If you want to try BEACHBAR and you’re using Portion Fix, count it as ½ red, ½ yellow, and 1 tsp. For 2B Mindset, it makes a great protein snack.

Our workout: Total Body Power. Form is everything—especially when you’re doing explosive moves like the ones in this workout. Maintain your focus to maximize your gains. Want to burn more calories or add on a short stretching routine? Check out the bonus workouts for some great options.

Coach Tip

Talk about what you eat, when you eat, and HOW you eat. For a lot of your customers, Portion Fix or 2B Mindset might still be a little overwhelming or complex, so be sure to share any insights you can from your experiences with these two programs .

CA

How did your weekend meal prep go? How about your trip to the market? I’m hoping you avoided the treats that can undermine all your hard work.

When it comes to snacking, I make sure to have plenty of veggies and fruits. When I need a sweet fix, I reach for a BEACHBAR snack bar—Chocolate Cherry Almond is my favourite flavour. I’m always on the lookout for a better snack, and this one meets my strict requirements—just 5–6g of sugar but a whopping 9–10g of protein and 4–5g of fibre at just 150 calories. I also love that it doesn’t taste like cardboard. It’s seriously tasty—chocolate and almonds happen to be two of my favourite things. There’s also a peanut butter flavour and even a vegan option.

If you want to try BEACHBAR and you’re using Portion Fix, count it as ½ red, ½ yellow, and 1 tsp. For 2B Mindset, it makes a great protein snack.

Coach Tip

UK

How did your weekend meal prep go? How about your trip to the market? I’m hoping you avoided the treats that can undermine all your hard work.

When it comes to snacking, I make sure to have plenty of veggies and fruits. When I need a sweet fix, I reach for a BEACHBAR snack bar—Chocolate Cherry Almond is my favourite flavour. I’m always on the lookout for a better snack, and this one meets my strict requirements—just 5–6g of sugar but a whopping 9–10g of protein and 4–5g of fibre at only 150–151 kcal. I also love that it doesn’t taste like cardboard. It’s seriously tasty—chocolate and almonds happen to be two of my favourite things. There’s also a peanut butter flavour and even a vegan option.

If you want to try BEACHBAR and you’re using Portion Fix, count it as ½ red, ½ yellow, and 1 tsp. For 2B Mindset, it makes a great protein snack.

Coach Tip

Day 17: Mobility & Stability

Hump day—middle of the week! You’re doing great!

Now that we’re three weeks into the program , I’d love to hear about your progress. If you’re feeling up to it, post your side-by-side pics so we can cheer on your hard work. While I’d love to hear about those numbers falling on the scale, or the tape measure getting smaller around your tummy, there are lots of ways to measure progress. Are you feeling stronger? More flexible and relaxed? Have you noticed an increase in energy? Decreased cravings? What about meal planning? Is it becoming an unbreakable habit for you?

Remember—this is a no-judgment zone. We’re here for each other, so let’s celebrate and encourage one another.

I’m really excited for today’s workout: Mobility & Stability. To keep training at your peak, you need to prioritize your recovery and mobility. This stretching session will help you do both.

Coach Tip

Maybe you have a story you can relate about the first time you shared some personal results while doing a fitness or nutrition program . Talk about how it made you feel—and how your group was supportive and inclusive.

Day 18: Upper Body Strength

You guys continue to inspire me. So many of you have reached out with questions about certain topics. Keep them coming! I’m here for you, and I can answer a lot of questions from personal experience, or point you to a great article on the Beachbody Blog. It’s packed with great, quick posts covering a huge range of topics.

Nutrition+ has a lot of useful and exclusive content that’s always worth a look. I found these two excellent recipes, one each from Portion Fix and 2B Mindset. Here they are:

Portion Fix recipe: Ricotta Pancakes with Mixed Berry Compote. Here’s the recipe: 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

2B Mindset recipe: Comforting Cauliflower Crust Pie. Here’s the recipe: https://bod-cms-assets.prod.cd.beachbodyondemand.com/bod-cms/wp-content/uploads/2021/04/15082919/TMM-EN-Comforting_Cauliflower_Crust_Pie-4.19.21-Recipe.pdf

Today is Upper Body Strength. You’re going to feel the burn from your calves to your shoulders in this comprehensive workout that includes a 4-minute EMOM section dedicated to your biceps.

Let’s go do it!

Day 19: Total Body Tempo

US

A lot of you have asked how Beachbody Performance Recover is counted in Portion Fix or 2B Mindset. GREAT question. With Portion Fix, as long as you use it as directed, you can have it in addition to your containers (same goes for the rest of the Beachbody Performance line!). With 2B Mindset, drink it in addition to your meals, but make sure to track it so you know if it’s working for you. It’s my total go-to post-workout, which I drink within 30 minutes of finishing every workout. It helps reduce exercise-induced muscle soreness and give my muscles a jump start on their recovery, and sets me up for the next workout.*

*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.

Here’s our workout. It’s Total Body Tempo. Shifting your focus from the concentric (lifting) to the eccentric (lowering) phase of each rep provides a fresh challenge—and a powerful stimulus for growth. Listen to Amoila’s cues, and keep his pace to get the most out of this workout.

CA

A lot of you have asked how Beachbody Performance Recover is counted in Portion Fix or 2B Mindset. GREAT question. With Portion Fix, as long as you use it as directed, you can have it in addition to your containers (same goes for the rest of the Beachbody Performance line!). With 2B Mindset, drink it in addition to your meals, but make sure to track it so you know if it’s working for you. It’s my total go-to post-workout, which I drink within 30 minutes of finishing every workout. It helps give my muscles a jump start on their recovery, and sets me up for the next workout.

UK

A lot of you have asked how Beachbody Performance Recover is counted in Portion Fix or 2B Mindset. GREAT question. With Portion Fix, as long as you use it as directed, you can have it in addition to your containers (same goes for Beachbody Energize!). With 2B Mindset, drink it in addition to your meals, but make sure to track it so you know if it’s working for you. It’s my total go-to post-workout, which I drink within 30 minutes of finishing every workout. It helps give my muscles a jump start on their recovery, and sets me up for the next workout.+

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

Day 20: Cardio 45

It’s the weekend! Who’s excited? And who’s ready to tear through Cardio 45? Today’s workout will leave you sweaty, breathless, and feeling energized , which is the true test of an effective training session.

One thing I love about Amoila is that he knows how to make cardio fun and engaging. I know a lot of you gripe about doing cardio, but think of it this way: It’s great for weight loss. It strengthens your heart. It improves lung capacity and naturally boosts your energy. And it can make your sleeping better!

If you feel like your workout space is too tight, take it outside! I find that the fresh air and natural light give me a boost of energy.

What do you feel after cardio days?

Day 21: Rest Day

Hooray, it’s our rest day!

Before we head into our fourth week, I want to see who’s staying on top of their nutrition, Shakeology, and/or Beachbody Performance. It’s super-important for all of us to check in with ourselves, and this group, about how we are staying committed to our goals. I’ll post my answers in the comments.

Are you using your containers or the Plate It method?
Are you tracking your food intake?
How’s your water intake?
Are you eating breakfast?
Are you struggling with nighttime snacking?
Are you hungrier or less hungry than before?
If you’re on Shakeology or Beachbody Performance HD, make sure to place your order for next month.

Day 22: Lower Body Strength

US

In 645, the last week of each of the first three stages is a deload. The workouts are still 45 minutes long, but we’ll be doing less reps and sets to help speed recovery and get us heading into the next stage feeling strong, rested, and ready—not overtrained. But don’t worry, you’ll still burn a ton of calories and work up a sweat. When you’re done, try this great recipe.

It’s No-Bake Shakeology Breakfast Cookies: https://www.beachbodyondemand.com/blog/no-bake-shakeology-breakfast-cookies

Our workout? Lower Body Strength. Focusing on your lower half, Amoila will lead you through two sets per exercise instead of three. The goal: Maintain your gains while enhancing your recovery so you can crush stage two.

Let us know how you did!

P.S. Did anyone catch that cue from the cast about touching your earlobe for stability when trying to balance on one foot? Interesting! I’m trying it!

CA

It’s No-Bake Shakeology Breakfast Cookies: https://www.beachbodyondemand.com/blog/no-bake-shakeology-breakfast-cookies

Let us know how you did!

P.S. Did anyone catch that cue from the cast about touching your earlobe for stability when trying to balance on one foot? Interesting! I’m trying it!

UK

It’s Carrot Cake Energy Balls, and here’s the recipe: https://www.teambeachbody.com/shop/gb/shakeology/recipes

Let us know how you did!

P.S. Did anyone catch that cue from the cast about touching your earlobe for stability when trying to balance on one foot? Interesting! I’m trying it!

Day 23: Total Body Power

Let’s talk about cravings. Whether it’s something sweet or something salty, we all crave different foods. One of the best things about Portion Fix is that Autumn believes 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 Autumn has 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.

Before Ilana Muhlstein created 2B Mindest, she struggled to confront her emotional eating. You might know the feeling—when life gets crazy, you reach for the comfort food. The whole idea of 2B Mindset is to shift the type of food you eat, not the volume. It allows you to satisfy your hunger, without jeopardizing your overall goals.

What are you loving about the program you’re following? Has it helped you combat your cravings, and make better food choices?

Today’s workout is Total Body Power. If this power workout feels easier than usual, don’t sweat it—dialing back your training volume during a deload week will set you up for success in the ones ahead by helping you hit the refresh button. Feeling strong? Add on a bonus workout!

Coach Tip

Whenever these sample posts mention a Beachbody product, recipe, or program , if possible, relate them back to your life. For instance, with today’s post, did Portion Fix or 2B Mindset help you with a particular obstacle or challenge?

Day 24: Mobility & Stability

After talking about cravings yesterday, I wanted to find a great, hearty, delicious dinner recipe to share. I plan on making this one because it sounds delicious—and so satisfying. It’s Cacio e Pepe Palmini with Shrimp. Here it is: https://bod-cms-assets.prod.cd.beachbodyondemand.com/bod-cms/wp-content/uploads/2021/04/05134813/TMM-EN-Cacio_e_Pepe_Palmini_Shrimp-4.12.21-Recipe.pdf

Today is Mobility & Stability. You can’t optimize your training without prioritizing your recovery. Follow Amoila’s lead to ease muscle tension and enhance your mobility so you can keep performing at your peak.

What are your thoughts on the Power Loops? I’ve gotten a ton of messages about how comfortable they feel—the woven texture adds an element of breathability, while the grippier construction makes them less prone to slipping. I love them! How about you?

Day 25: Upper Body Strength

Today, we’re doing Upper Body Strength. Shift your focus to your upper half to build balanced strength and a leaner, more defined body overall. I love this workout because Amoila talks about your “why”—give it a think while you’re working out.

I’m hoping you’re getting as much out of our group as I am! It’s so easy to get overwhelmed with making lifestyle choices like committing to a 13-week fitness program , or starting a new nutrition program . If you’re like me, so much of life seems to go on autopilot, and changing that up can be hard! New routines don’t have to be disruptive, especially if you have some amazing people in your life helping you manage all this good, positive change.

Who’s been your rock? Who’s your go-to support? Who’s helping you achieve your “why”? Your BODgroups are always here for you—we’re all doing this together, and that includes giving each other lots of support, cheers, accountability, and encouragement.

Day 26: Total Body Tempo

US

I hope you’ve been on top of your Beachbody Performance supplements. Let’s make sure we take Energize before we get going to help us really crush our workout.* [asterisk for US only] Today it’s Total Body Tempo. It’s time to get negative again for distinctly positive results. Slow down the lowering phase of each rep to elevate your gains.

Are you getting enough protein? We’re on the cusp of starting stage 2, so it’s important you’re drinking your Recover. It has 20 grams of premium protein in each serving to help make sure you’re feeding your muscles what they need to recover and grow.* Your daily Shakeology also has 16–17 grams of protein per serving. Protein is key to muscle growth, so don’t skimp on 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

Are you getting enough protein? We’re on the cusp of starting stage 2, so it’s important you’re drinking your Recover. It has 20 grams of premium protein in each serving to help make sure you’re feeding your muscles what they need to recover and grow. Your daily Shakeology also has 16–17 grams of protein per serving. Protein is key to muscle growth, so don’t skimp on it.

UK

Are you getting enough protein? We’re on the cusp of starting stage 2, so it’s important you’re drinking your Recover. It has 20 grams of whey, pea, and casein protein in each serving to help make sure you’re feeding your muscles what they need to recover and grow.+ Your daily Shakeology is high in protein. Protein helps build lean muscle, so don’t skimp on it.

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

Day 27: Cardio 45

Cardio 45. Close out stage one with a total-body sweat storm that will leave you pumped and prepared for stage two.

When you’re done, open your BOD app, and review your progress these last 4 weeks. The app is a great way to track your workouts and daily Shakeology, and help you stay committed to finishing all 13 weeks.

Coach Tip

Now’s a great time to share a success story. If you can share before and after pics, even better. By now, hopefully they’re beginning to see the results of their commitment, and are excited by their progress. By sharing a success story, you’re showing them that if they do the work, and stick to it, they can reach their peak.

Day 28: Rest Day

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Rest day. Let’s relax, recharge, and focus on getting mentally ready for stage 2. Amoila will stick to the same daily schedule that we’ve been doing, but will change up the moves, intensity, and volume of work. Take a moment and review your Dumbbell Tracker, and see if you’re ready to increase your weights. Are you hydrating enough? Need to make adjustments to your meal plan?

Take a moment to do the Form Check Test, and compare where you are today to where you were the day before we started the program . What are you noticing? What still needs improvement?

Hit me up with any questions or concerns, and together we’ll tackle those obstacles!

Here’s a great recipe if you feel like getting in the kitchen! Winter Breeze Shakeology. https://www.beachbodyondemand.com/blog/winter-breeze-shakeology

CA

Take a moment to do the Form Check Test, and compare where you are today to where you were the day before we started the program . What are you noticing? What still needs improvement?

Hit me up with any questions or concerns, and together we’ll tackle those obstacles!

Here’s a great recipe if you feel like getting in the kitchen! Winter Breeze Shakeology. https://www.beachbodyondemand.com/blog/winter-breeze-shakeology

UK

Take a moment to do the Form Check Test, and compare where you are today to where you were the day before we started the program . What are you noticing? What still needs improvement?

Hit me up with any questions or concerns, and together we’ll tackle those obstacles!

Here’s a great recipe if you feel like getting in the kitchen. It’s Almond Madness Shakeology. Here’s the recipe: UK: https://www.beachbodyondemand.com/blog/almond-madness-shakeology-uk

Day 29: Lower Body Strength

We’ve all heard it before—breakfast is the most important meal of the day. But so many people ask me, WHY? Think about this—it sets the tone for your entire day with a solid nutritional foundation (made even better when you add in your daily Shakeology), so make it count. What are your go-to breakfasts? Do you have a favorite from Portion Fix or 2B Mindset? I try to pick one breakfast each week ahead of time to make my meal planning simpler.

Welcome to leg day—and the start of stage two. For this Lower Body Strength workout, stay with Amoila as he switches up the exercises and dials-up the intensity and complexity to accelerate your results. I loved the new move he introduced—Copenhagen! Did you find it hard, or easy?

Day 30: Total Body Power

One thing I absolutely love about this program is Amoila’s next-level coaching cues. Even though I’ve done a move before, I’m always surprised when he gives a training tip that dials-in my form even more. Doing every move the right way will help you squeeze the most out of every rep. Plus, it can help accelerate your results.

I’ve talked a lot about how informative Amoila’s cues are, but his style is so much more than teaching how to do the moves. I’ve learned so much about my body and the science of how it moves. What are some things you’ve learned from Amoila?

Our workout is Total Body Power. Each rep is an opportunity to become stronger, fitter, and more powerful, so remain focused and make every one count.

What cues today really helped you? Was it the “pop pop stick” during the Icky Shuffle?

Day 31: Mobility & Stability

It’s days like today that help me power through the back half of the week—don’t skip these days! Today is Mobility & Stability. You’re training hard, and this workout will help keep it that way. Stretch with Amoila to enhance your recovery, increase your mobility, and continue performing at your peak.

People often ask why stretching and recovery work is so important. You may think of stretching as something performed only by runners or gymnasts. But we all need to stretch in order to maintain and enhance our mobility. Stretching keeps the muscles flexible and healthy, and we need that flexibility to move dynamically through full ranges of motion. Without it, muscles can become tight and more prone to strains and injury. We definitely don’t want that!

It’s also why Beachbody Performance Recover is a key part of my post-workout routine.

Have you noticed the benefits of our Mobility & Stability workouts? Let us know!

Day 32: Upper Body Strength

A few days ago I asked if you’re hydrating enough, and I want to circle back to that today. When you’re working out on a consistent basis, being well-hydrated helps improve your overall ability to perform, improves sleep, and even aids in weight loss. Not sure how much water you should be drinking? Take your body weight in pounds, divide by 2, and that number is how many ounces a day you should be drinking. The Quick Start Nutrition Guide has some great suggestions for what to add to your water for variety.

And if you need a little more hydration, don’t forget about Beachbody Performance Hydrate!

Today, Amoila leads us through Upper Body Strength. You’ll feel the pump in your chest, back, shoulders, and arms with this upper body-focused strength session that also works your lower half.

Day 33: Total Body Tempo

The workouts might be getting tougher, but you’re getting stronger.

Let’s crush this one. It’s Total Body Tempo. Embrace the burn and keep time with Amoila to maximize the muscle-building power of every rep. Listen to what he says about shoulder health. He has some great insights!

Tracking your workouts in the BOD app is more than just record-keeping—it’s an accountability tool. On days when you’re feeling like you need a little motivation, look at how far you’ve come. Notice how many days you showed up and crushed your workout when perhaps you thought you didn’t have it in you. That’s also why we’re here for each other—never forget that we’re all in this together.

Day 34: Cardio 45

It’s our last workout day of the week. Cardio 45. Keep a towel handy—this circuit-training session uses 45-second work intervals and minimal rest to make sure you break a sweat and torch tons of calories.

Whenever we step on a scale, take our measurements, or even snap a selfie, what do the numbers tell you? Do they jibe with what you’re seeing in the picture? Keep in mind, sometimes our best results are the things we CAN’T see—maybe you’re sleeping better, waking up earlier, and blasting through the afternoon slump. Maybe you’re eating better and feeling more satisfied with your healthier choices and Shakeology.

Let’s cheer on each other’s progress and head into tomorrow ready to REST!

Day 35: Rest Day

Rest day. Let’s make today a Self-Care Sunday. I’m looking forward to relaxing and recentering so I can go into next week with full batteries and a clear head. What are you doing for yourself today? Here are some ideas: Do something creative. Do some mindful meditation. Go to bed early, meal prep, read, drink lots of water, and fuel your body with excellent nutrition.

Here’s a great recipe if you’re looking for a dinner suggestion: Turkey Bacon Cauliflower “Mac” ’n’ Cheese. Seriously delicious!
https://bod-cms-assets.prod.cd.beachbodyondemand.com/bod-cms/wp-content/uploads/2021/03/23104659/TMM-EN-Turkey_Bacon_Cauliflower_Mac_Cheese-3.29.21-Recipe.pdf

Day 36: Lower Body Strength

Week 6! Once again, Amoila is going to dial-up the intensity a little bit, so get ready to give him everything you’ve got! Today’s workout is Lower Body Strength. You’re nearly halfway through the program , and your hard work is paying off in greater strength, more energy, and a slimmer profile. Maintain your momentum to continue your transformation.

With this new week, I want to be sure you’re tuned-in to your nutrition and meal prepping. You know what they say, “If you fail to plan, then plan to fail.” Meal prep is a huge part of seeing success with 645 and I want to be sure you are making it a priority each week. If you didn’t meal prep this past weekend, do it today!

Did you know that with Nutrition+ you’re getting new meal plans and grocery lists in one convenient PDF? If you’re looking for inspiration, make sure to check it out. While you’re there, don’t forget to check out the exclusive fitness content, including 630, which is an additional six 30-minute workouts from Amoila.

Day 37: Total Body Power

US

The warm-up and activation might be my favorite part of each workout because I know how important it is for me to get my head in the game and my body warm and ready. Amoila so expertly weaves them into the overall workout, sometimes I lose track of the time, and before I know it, we’re done. Plus, starting each workout with this helps me put aside the craziness of my day, and really focus on the work to come. Amoila is always so calm, relaxed, and cheery—just what I need to give him my all.

Add in Beachbody Performance Energize to get some extra focus, endurance, and help make the workout feel easier. Hydrate is also a good option to boost your hydration and exercise performance.*

*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.

Today is Total Body Power. The routine hasn’t changed, but the moves have. Focus on your form as you thrust, kick, twist, and swing your way through this total-body burnout.

Coach Tip

When there are personal references in a post, they’re meant to be suggestions that you can customize to fit your own story. Use these as starting points and make them your own to be truly authentic.

CA

The warm-up and activation might be my favourite part of each workout because I know how important it is for me to get my head in the game and my body warm and ready. Amoila so expertly weaves them into the overall workout, sometimes I lose track of the time, and before I know it, we’re done. Plus, starting each workout with this helps me put aside the craziness of my day, and really focus on the work to come. Amoila is always so calm, relaxed, and cheery—just what I need to give him my all.

Add in Beachbody Performance Energize to get some extra focus, endurance, and help make the workout feel easier. Hydrate is also a good option to boost your hydration.

Today is Total Body Power. The routine hasn’t changed, but the moves have. Focus on your form as you thrust, kick, twist, and swing your way through this total-body burnout.

Coach Tip

UK

Add in Beachbody Performance Energize to get some extra focus, endurance, and help make the workout feel easier.

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

Today is Total Body Power. The routine hasn’t changed, but the moves have. Focus on your form as you thrust, kick, twist, and swing your way through this total-body burnout.

Coach Tip

Day 38: Mobility & Stability

US

I don’t just love Shakeology because it’s delicious. I’ve noticed so many positives in my life since starting it. Have you? I used to get into a slump EVERY SINGLE DAY, but Shakeology helps provide healthy energy. I also drink one to help satisfy my cravings for something sweet.* If you are looking for more recipes, be sure to check out the Shakeology tab in the Nutrition Center on Beachbody On Demand. https://www.beachbodyondemand.com/programs/shakeology/start-here

Here’s our workout, Mobility & Stability. It’s time to give your muscles some TLC and your mobility some attention. These sessions are key to maintaining a high level of performance, so stay focused and stretch with purpose.

*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

I don’t just love Shakeology because it’s delicious. I’ve noticed so many positives in my life since starting it. Have you? I used to get into a slump EVERY SINGLE DAY, but Shakeology helps provide healthy energy. I also drink one to help me feel satisfied. If you are looking for more recipes, be sure to check out the Shakeology tab in the Nutrition Center on Beachbody On Demand. https://www.beachbodyondemand.com/programs/shakeology/start-here

UK

I don’t just love Shakeology because it’s delicious. I’ve noticed so many positives in my life since starting it. Have you? I used to get into a slump EVERY SINGLE DAY, but Shakeology helps support energy levels.† If you are looking for more recipes, be sure to check out www.teambeachbody.com/shop/gb/shakeology/recipes.

†Magnesium contributes to normal energy-yielding metabolism.

Day 39: Upper Body Strength

US

Chances are, your caloric needs have changed with the consistency of your workouts. If you’re feeling like you need to tweak your nutrition plan, what or how much you’re eating, give a holler and we can dig in together to see what can be adjusted. The great news is that both Portion Fix and 2B Mindset have simple, easy-to-follow steps to making modifications.

Our workout is Upper Body Strength. Today’s workout might emphasize your back and arms, but you’ll also feel it in your legs and core. Keep your movements controlled and your form on-point to lock in your gains.

Did anyone find a new Shakeology recipe in the Nutrition Center? Here’s one I love:

Take a few minutes to make Shakeology Cinnamon Apple Overnight Oats with Pecan Crumble for tomorrow. So satisfying, and such a great start to the day. Here’s the recipe: https://www.beachbodyondemand.com/blog/cinnamon-apple-overnight-oats-recipe

CA

Did anyone find a new Shakeology recipe in the Nutrition Center? Here’s one I love:

UK

Our workout is Upper Body Strength. Today’s workout might emphasise your back and arms, but you’ll also feel it in your legs and core. Keep your movements controlled and your form on-point to lock in your gains.

Did anyone find a new Shakeology recipe in the Nutrition Center? Here’s one I love:

Take a few minutes to make Salted Chocolate Maple Walnut Bars for tomorrow. So satisfying, and such a great treat. Here’s the recipe: UK: https://www.beachbodyondemand.com/blog/shakeology-salted-chocolate-maple-pecan-bars-uk

Day 40: Total Body Tempo

US

You’re doing great! As always, I’m blown away by your commitment and dedication to finishing strong! We have a ways to go yet, so keep doing YOU.

Today is Total Body Tempo. Challenge yourself to lift heavier and crush this head-to-toe workout that leaves no muscle untouched.

Before I log off for the day, who made the Overnight Oats yesterday? If so, let us know how it turned out! Do you have a recipe you’d like to share? Maybe it’s one you found on the Beachbody Blog or on FIXATE, the healthy cooking show on Beachbody On Demand.

*Supporting assets are coming soon.

CA

You’re doing great! As always, I’m blown away by your commitment and dedication to finishing strong! We have a ways to go yet, so keep doing YOU.

Today is Total Body Tempo. Challenge yourself to lift heavier and crush this head-to-toe workout that leaves no muscle untouched.

*Supporting assets are coming soon.

UK

You’re doing great! As always, I’m blown away by your commitment and dedication to finishing strong! We have a ways to go yet, so keep doing YOU.

Today is Total Body Tempo. Challenge yourself to lift heavier and crush this head-to-toe workout that leaves no muscle untouched.

Before I log off for the day, who made the Maple Walnut Bars yesterday? If so, let us know how it turned out! Do you have a recipe you’d like to share? Maybe it’s one you found on the Beachbody Blog or on FIXATE, the healthy cooking show on Beachbody On Demand.

*Supporting assets are coming soon.

Day 41: Cardio 45

Can you believe it? Another week about to be done! You guys are CRUSHING it! Let’s finish this week with a high-intensity, calorie-torching Cardio 45 workout. Amoila boosts the burn with new cardio exercises that will leave you dripping in sweat. Go hard, maintain good form, and watch the pounds melt away.

What are your plans for tomorrow? How will you spend your day off? What will you do to get ready for Monday?

Day 42: Rest Day

Rest day. You earned it.

Here’s a delicious dinner idea that makes the whole house smell amazing: Spring Veggie Soup. Here it is: https://bod-cms-assets.prod.cd.beachbodyondemand.com/bod-cms/wp-content/uploads/2021/04/12132224/TMF-EN-Spring_Veggie_Soup-4.9.21-Recipe.pdf

Let’s take a moment to reflect on what we’ve accomplished. Any short bits of motivation you want to share with each other? We’d love to hear your thoughts!

Day 43: Lower Body Strength

We are back at it! I don’t know about you, but I’m starting to feel like I am dialed-in, and beginning to cruise through this. Yes, it’s tough, and yes, it’s a big commitment, but Amoila and the cast keep it fun and motivational, and make me feel like this is the most productive 45 minutes of my day. He’s so inspirational—I really do feel he gets the best out of me, even when I feel like I can’t do it.

Since it’s the first day of the new week, I’m giving 110% because I want to start the week strong. Today is Lower Body Strength. The exercises are similar to those in week five, but you’ll be doing fewer reps per set. Lift heavier and give Amoila everything you’ve got. Add a bonus workout if you’re feeling especially energized .

What do you feel about Amoila’s training style? Do you feel like he’s pushing you to be better, stronger, faster?

Day 44: Total Body Power

US

Grab your shaker cup, put in a scoop of Energize and water, and get ready for Total Body Power. This workout is proof that you only need 45 minutes to build gravity-defying power from head to toe.

Amoila calls Energize his “hustle juice”—and I definitely know why. Energize helps enhance my exercise performance, sharpen my focus, and boost my endurance.* Plus it comes in three great flavors, so I can mix up my routine the delicious way. I drink it 30 minutes before I work out.

After my workout, it’s time for Recover. One scoop within 30 minutes helps speed muscle recovery, build lean muscle, and reduce exercise-induced muscle soreness.* My feeling is, the faster I recover, the stronger and harder I can go tomorrow.

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

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

Are you drinking Energize and Recover? Tell us why!

CA

Grab your shaker cup, put in a scoop of Energize and water, and get ready for Total Body Power. This workout is proof that you only need 45 minutes to build gravity-defying power from head to toe.

After my workout, it’s time for Recover. One scoop within 30 minutes helps build lean muscle and repair body tissue. My feeling is, the faster I recover, the stronger and harder I can go tomorrow.

Are you drinking Energize and Recover? Tell us why!

UK

Grab your shaker cup, put in a scoop of Energize and water, and get ready for Total Body Power. This workout is proof that you only need 45 minutes to build gravity-defying power from head to toe.

Amoila calls Energize his “hustle juice”—and I definitely know why. Energize helps enhance my exercise performance, sharpen my focus, and boost my endurance.** Plus it comes in two great flavours, so I can mix up my routine the delicious way. I drink it 30 minutes before I work out.

After my workout, it’s time for Recover. One scoop within 30 minutes helps support muscle protein synthesis and contribute to a growth in muscle mass.+ My feeling is, the faster I recover, the stronger and harder I can go tomorrow.

** Contains caffeine, which enhances mental alertness during intense muscular activity.
+Protein contributes to a growth in muscle mass.

Are you drinking Energize and Recover? Tell us why!

Day 45: Mobility & Stability

Let’s bring the energy down today with Mobility & Stability. Follow Amoila’s lead to help enhance blood flow, calm your mind, and rejuvenate tired muscles. Learning to breathe during exercise is so important—I find myself using these breathing techniques in our other workouts.

Afterward, enjoy this hearty, delicious, savory meal that I make way more than I should. It’s that good. It comes from Portion Fix but absolutely works with 2B Mindset.
https://bod-cms-assets.prod.cd.beachbodyondemand.com/bod-cms/wp-content/uploads/2021/01/15135210/TMF-EN-Fixed_Beef_Macaroni-1.15.21-Recipe.pdf

What recipes have you found? Any new go-to’s for you? If you love it, share it! We all appreciate new inspiration!

Day 46: Upper Body Strength

Here we go! Upper Body Strength. You’ll feel the burn all over in this 45-minute strength session, but triceps-focused EMOM training will help you sculpt eye-popping arms.

I’m so amazed at how much you’ve all really taken this group to the next level. For me, BODgroups lets me bring together a great group who have all made a commitment to 645, and helps me stay accountable. Plus, it’s an easy way to track my workouts.

Is this your first Challenge Group? If yes, what are you loving, and what are you missing? If you’ve done a group before, what did you like about that? I’m always open to feedback, because I want this to be an awesome experience for all of you!

Day 47: Total Body Tempo

Amoila isn’t going to waste a minute (as usual), so get ready to sweat! Today is Total Body Tempo. Challenge yourself to lift heavier and crush this head-to-toe workout that leaves no muscle untouched.

Afterward, take a minute and review your Dumbbell Tracker. How have you been progressing? Do you remember where you were with your weight selections on week 1 versus where you are now? Tell us or share your own progress photos.

Day 48: Cardio 45

Here comes the calorie-burn! I love cardio day because I know that I’ll sleep great tonight, and have a great rest day tomorrow. So, let’s get to it—Cardio 45. This workout is tough—but so are you. Find your focus, press play, remember what Amoila has taught us about controlling our breathing and accelerating and decelerating our pace, and prepare to sweat. It’s go time.

How did you do? Do you find that your cardio capacity has increased? How about your stamina and endurance?

Day 49: Rest Day

Have you discovered the huge number of mindful meditations on Beachbody On Demand? I love the Relaxation & Meditation section—it offers 99 meditations that are great for helping you detangle the day, calm your senses, and generally unwind. I might do one or two on a rest day like today, or even before or after a workout if my day is particularly stressful. There’s also Unstress, which is a 21-day program of short 10-minute meditations. The best part is that these and others are in your BOD Member Library. Check them out!

How will you prepare for the new week of workouts? How has your body changed? As Amoila likes to ask, is it yam season yet and are you getting those booty gains?

DAY 50: Lower Body Strength

It’s our deload week, the last week of stage 2. As before, Amoila is going to dial things down for this week’s six workouts, to speed your recovery and get your body ready to take on stage 3 a week from now. So, for Lower Body Strength, you’ll be doing two sets per exercise instead of three. The goal is to maintain your gains while enhancing your recovery so you can crush stage 3. While you might be doing 1 less set, you’ve still got to give it your total focus—watch your form, choose your weights wisely, and keep your eye on the prize.

Feeling strong and want a little bit more? Try one of the bonus workouts—there are 11 of them, and they can be used to target a specific muscle group or trouble areas. Select bonus workouts require a foam roller, mat, pull-up bar, or a Beachbody Control Track, in addition to dumbbells.

Try one and let us know which one you did!

Now is a great time to reassess your nutrition. By now, I’m hoping that you’re in a good rhythm with Portion Fix or 2B Mindset. For my Nutrition+ members, Autumn and Ilana are always creating new content, posting new recipes, and talking about challenges that we all face—and how their programs can help you overcome them.

Coach Tip

Share your experience with Nutrition+ if possible. If your customers don’t know a lot about it, this is a great opportunity for you to share why it’s worked for you. Also, remind your customers that Nutrition+ offers exclusive fitness content including 630, an additional six 30-minute workouts from Amoila.

DAY 51: Total Body Power

Today is Total Body Power. If this power workout feels easier than usual, don’t sweat it—dialing back your training volume during a deload week will set you up for success in the ones ahead by helping you hit the refresh button. Have you tried using the Power Loops during your push-ups? As Amoila says, don’t forget to replace “I can’t” with “I can”.

Even on deload weeks, I make sure to start my workout with Beachbody Performance Energize and stay hydrated throughout the day with Beachbody Performance Hydrate.

When we talk about consistent exercise and the importance of sticking to a program like 645, it’s usually about the big stuff—weight loss, improved strength and definition, better cardiovascular health, improved sleep. But what else can exercise do?

Now that we’re on week 8, what have you noticed about your mind, body, energy, well-being?

DAY 52: Mobility & Stability

US

After our great workout yesterday, I’m ready for today’s workout, Mobility & Stability. To keep training at your peak, you need to prioritize your recovery and mobility and also remember to just breathe. This stretching session will help you do both. Following your workout, don’t forget your Beachbody Performance Recover, which can help speed muscle recovery.*

Getting a good stretch is so important. It can help your muscles recover faster from your daily workouts, as well as improve your range of motion—not just during our 45 minutes together each day, but out in the real world. I find that I’m more conscious of how I’m moving my body, in a good way!

How about you? What benefits have you noticed from Amoila’s relentless focus on proper form and focused stretching?

CA

How about you? What benefits have you noticed from Amoila’s relentless focus on proper form and focused stretching?

UK

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

How about you? What benefits have you noticed from Amoila’s relentless focus on proper form and focused stretching?

DAY 53: Upper Body Strength

US

Here’s a recipe I know you’re going to love: Vanilla Berry Delight Shakeology. Honestly, it tastes like dessert AND it still works as your daily Shakeology. Win, win!

Give it a try and tell us what you think! https://www.beachbodyondemand.com/blog/vanilla-berry-delight-shakeology-recipe

Today’s deload workout: Upper Body Strength. You’re going to feel the burn from your calves to your shoulders in this comprehensive workout that includes a 4-minute EMOM section. Check your Dumbbell Tracker to see if today’s the day to increase your weight.

CA

Here’s a recipe I know you’re going to love: Vanilla Berry Delight Shakeology. Honestly, it tastes like dessert AND it still works as your daily Shakeology. Win, win!

Give it a try and tell us what you think! https://www.beachbodyondemand.com/blog/vanilla-berry-delight-shakeology-recipe

UK

Here’s a recipe I know you’re going to love: Banana Cashew Shakeology.

Give it a try!

Banana Cashew Shakeology

DAY 54: Total Body Tempo

The weekend is almost here and I am ready for Total Body Tempo! In this comprehensive workout, you’ll focus on the lowering phase of most exercises (bringing the weights down) to enhance a key muscle growth stimulus: time under tension.

Time under tension is a big concept in fitness, and something Amoila talks about a lot. It refers to the amount of time a muscle is actively engaged during a set. The longer you keep a muscle under tension, the more work it will end up doing—and growing as a result.

Are you feeling stronger? More powerful? Are you able to follow along with the beast underswitch? Do you find this move to be hard?

DAY 55: Cardio 45

Today is Cardio 45. Close out stage 2 with a total-body sweat storm that will leave you pumped and prepared for stage 3.

When you’re done, take a few minutes to get out that measuring tape and jump on the scale. We’ve just finished week 8. If you’ve been staying on top of your daily Shakeology and overall nutrition, and bringing your total intensity, you should be seeing some good numbers. Feeling especially proud? Snap a pic and post it for all of us to cheer! Better yet, take a moment to post how much you have learned from this program.

DAY 56: Rest Day

I like to think of rest days as reflection days. A chance to look back on the week and really recognize what we’ve accomplished and think about (without judgment) where we can improve.

The physical transformation we’re working on inevitably affects how we’re feeling mentally and emotionally. Give yourself space to feel all of it. Some of the emotions that are coming up might have to do with your eating habits. We all have a different relationship with food depending on how we grew up, cultural expectations, or experiences that shaped our way of thinking and eating. Portion Fix and 2B Mindset help you get past those blocks, so you can feel good about the body you’re in.

In Nutrition+, both Autumn and Ilana talk about our relationship with food and how it impacts our weight-loss journey, and overall health and well-being. They’ll give you the tools to better understand what triggers you have, what stressors you can identify, and how you can work to keep your feelings from derailing you.

A final thought: Tomorrow is the start of stage 3, our last 4-week stage before Performance Week. Take the Form Check Test and compare your results to those at the end of the first deload week. Then, take a moment to mentally prepare, and get a good night’s sleep. Amoila needs your best tomorrow.

DAY 57: Lower Body Strength

US

Here comes Monday and Lower Body Strength. Welcome to leg day, YAMS, YAMS, YAMS—and the start of stage 3. Keep up with Amoila as he dials-up the intensity and switches up the exercises for even greater gains.

Keep your Energize and Recover stocked up, because this is stage 3. Amoila needs you to go all out. You’ve built your endurance, strength, and stamina. So let’s show him what you’ve got!

I drink Energize 30 minutes before I press play and know that soon it’s time to burn some calories and get sweaty. Some of the key ingredients in Energize are beta-alanine, which is an amino acid that can help delay exercise-induced fatigue so you can push harder and last longer; Quercetin, a powerful performance-boosting phytonutrient that can help improve endurance; and low-dose caffeine from green tea and coffee bean extracts that can help improve focus and give you a mental boost.*

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

Recover is my go-to within 30 minutes after I finish. So, what makes Recover better than some of those run-of-the-mill post-workout products? Way more effective than a simple protein powder, Recover uses key ingredients scientifically shown to help speed muscle recovery, reduce exercise-induced muscle soreness, and improve muscle strength recovery. It provides your muscles with a rapid supply of nutrients when your workout is over, to help boost your recovery to get you ready to crush your next workout.*

*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.

Have you noticed a difference in your workouts and results with Beachbody Performance?

CA

Keep your Energize and Recover stocked up, because this is stage 3. Amoila needs you to go all out. You’ve built your endurance, strength, and stamina. So let’s show him what you’ve got!

I drink Energize 30 minutes before I press play and know that soon it’s time to burn some calories and get sweaty. Some of the key ingredients in Energize are beta-alanine, which is an amino acid that can help delay fatigue so you can push harder and last longer; Quercetin, a powerful phytonutrient that can help improve endurance; and low-dose caffeine from green tea and coffee bean extracts that can help temporarily promote endurance and relieve fatigue.

Recover is my go-to within 30 minutes after I finish. So, what makes Recover better than some of those run-of-the-mill post-workout products? Way more effective than a simple protein powder, Recover uses key ingredients scientifically shown to help build and repair body tissues and build lean muscle mass. It provides your muscles with a rapid supply of nutrients when your workout is over, to help boost your recovery to get you ready to crush your next workout.

Have you noticed a difference in your workouts and results with Beachbody Performance?

UK

Keep your Energize and Recover stocked up, because this is stage 3. Amoila needs you to go all out. You’ve built your endurance, strength, and stamina. So let’s show him what you’ve got!

I drink Energize 30 minutes before I press play and know that soon it’s time to burn some calories and get sweaty. Some of the key ingredients in Energize are beta-alanine, which is an amino acid that can help you push harder and last longer; Quercetin is a powerful phytonutrient;; and low-dose caffeine from green tea and coffee bean extracts that can help sharpen focus and increase energy.**

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

Recover is my go-to within 30 minutes after I finish. So, what makes Recover better than some of those run-of-the-mill post-workout products? Recover uses key ingredients that help support muscle protein synthesis and contribute to a growth in muscle mass so you are ready to crush your next workout.+

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

Have you noticed a difference in your workouts and results with Beachbody Performance?

DAY 58: Total Body Power

US

I’m starting today with delicious Chocolate Matcha Vegan Energy Balls. They’re great for a midafternoon treat, or even a delicious dessert.
Want a bite? https://www.beachbodyondemand.com/blog/chocolate-matcha-vegan-energy-balls

Let’s get to our workout. It’s Total Body Power. Form is everything—especially when you’re doing explosive exercises like the ones in this workout. Maintain your focus to maximize your results. What did you think of the abductor work? Did you bring out your “Thriller” dance, or try it with a Strength Slide to get a bigger muscle burn?

What delicious treats have you found on the Beachbody Blog or Nutrition+? Another fun thing on Beachbody On Demand is FIXATE, the healthy cooking show. LOTS of great recipes from Portion Fix creator and author Autumn Calabrese and her brother, chef Bobby Calabrese.

Got a recipe to share? Post in the comments!

CA

Got a recipe to share? Post in the comments!

UK

I’m starting today with delicious Shakeology Salted Chocolate Maple Walnut Bars. They’re great for a midafternoon treat, or even a delicious dessert.
Want a bite? https://www.beachbodyondemand.com/blog/shakeology-salted-chocolate-maple-pecan-bars-uk

Got a recipe to share? Post in the comments!

DAY 59: Mobility & Stability

Sometimes, our eating habits are the hardest things to change. Maybe you came from a family that taught you to clear your plate, no matter what. Maybe food was given as a “reward”—an extra helping of dessert for a job well-done. Maybe you have a secret stash of unhealthy snacks and candy.

Whether you’re following Portion Fix or 2B Mindset, both Autumn and Ilana have worked hard to give you the tools to truly change your habits for the better. The tips, strategies, and hacks you’re learning are things that can stay with you long after we’re done reaching our peak in week 13! These nutrition programs are not a “diet”—they are truly a “lifestyle.” How are you going to make your new understanding of nutrition a lifestyle? What’s worked for you, and why?

Give it a think while you’re doing Mobility & Stability. Calm your mind and enhance your recovery and performance with breathing, stretching, and mobility drills.

Coach Tip

Maybe you’ve got a story about how you tried a fad-diet and failed. Or tried to change your eating habits without a strategy or a plan. Your group will appreciate your personal experiences and honesty.

DAY 60: Upper Body Strength

I talk a lot about commitment, because sometimes I have to remind MYSELF that my goals are important, and I deserve to reach them—if I do the work. As you may know, Amoila loves to talk about the WORK. It was the basis for his last Beachbody program, 6 Weeks of THE WORK, and the philosophy lives on here as well.

Making healthy choices isn’t as easy as mindlessly snacking throughout the day, or blowing off a workout. But it’s so worth it, because every time you choose the better, healthier meal, or push yourself to work out even on those days when you’d rather do basically ANYTHING else…you’re investing in yourselves, and you’re working to make your goals achievable.

So, grab a BEACHBAR snack bar, and let’s work to achieve those goals.

Let’s get to it. Upper Body Strength. Full-body weightlifting and back-and-arms-focused EMOM training will help you sculpt your top half while building strength all over.

DAY 61: Total Body Tempo

US

I love this workout! Such a positive, fun way to close out the week. Total Body Tempo. Shifting your focus from the concentric to the eccentric phase of each rep provides a fresh challenge—and a powerful stimulus for growth. Are you liking all of the animal flow movements? Do you see yourself getting better doing them, and how Amoila progressed them from previous weeks?

And here’s a great way to celebrate the weekend.

It’s Vanilla Birthday Cake Shakeology, because who doesn’t love birthday cake? Recipe here: https://www.beachbodyondemand.com/blog/vanilla-shakeology-birthday-shake

What are you planning for this weekend?

CA

And here’s a great way to celebrate the weekend.

It’s Vanilla Birthday Cake Shakeology, because who doesn’t love birthday cake? Recipe here: https://www.beachbodyondemand.com/blog/vanilla-shakeology-birthday-shake

What are you planning for this weekend?

UK

And here’s a great way to celebrate the weekend.

It’s Chocolate Cherry Cheesecake Shakeology. You can find it here: teambeachbody.com/shop/gb/shakeology/recipes

What are you planning for this weekend?

DAY 62: Cardio 45

US

I love doing our cardio days in the morning because I feel like it turbocharges my entire day. It gets my adrenaline pumping, and calories burning—you can almost feel the pounds drop off! So, let’s get to it (if you haven’t already!) and let’s go enjoy the weekend!

I’m loving the bonus workouts, especially the Strength Express workouts. These target specific muscle groups with EMOM (every minute on the minute) training that feels like the perfect complement to Cardio 45!

Remember, if you want to get even more out of your workouts, Beachbody Performance Creatine is a great supplement for men and women to help boost muscle strength and power.* You can just add 5g to anything, including your Energize or your Recover—the key is to take it every day.

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

Coach Tip

Share a before and after pic or success story. Your group will love to see other people who have made the commitment and succeeded with their goals.

†Results vary based on starting point, effort, and following Beachbody’s exercise and healthy eating plan.

CA

Remember, if you want to get even more out of your workouts, Beachbody Performance Creatine is a great supplement for men and women to help increases muscle mass when used in conjunction with a resistance-training regimen. You can just add 5g to anything, including your Energize or your Recover—the key is to take it every day.

Coach Tip

Share a before and after pic or success story. Your group will love to see other people who have made the commitment and succeeded with their goals.

†Results vary based on starting point, effort, and following Beachbody’s exercise and healthy eating plan.

UK

Coach Tip

Share a before and after pic or success story. Your group will love to see other people who have made the commitment and succeeded with their goals.

†Results vary based on starting point, effort, and following Beachbody’s exercise and healthy eating plan.

DAY 63: Rest Day

Rest day. It’s a great day to meal prep, find a new recipe, and clean out that fridge and pantry if there are temptations that might throw you off-course. If you’re heading to the market, load up on veggies, fruits, and healthy proteins. Need some shopping list ideas? Check out the Quick Start Nutrition Guide, or leave a comment below! I’m sure the group has some great suggestions.

Here are two recipes I’m loving. From Portion Fix, it’s Vegan Bolognese.
Recipe here: https://bod-cms-assets.prod.cd.beachbodyondemand.com/bod-cms/wp-content/uploads/2020/01/Fixate_Recipes_Vegan-Bolognese1.pdf

From 2B Mindset, it’s High-Protein Cloud Bread.
Recipe here: https://bod-cms-assets.prod.cd.beachbodyondemand.com/bod-cms/wp-content/uploads/2021/02/24095950/TMM-EN-High-Protein_Cloud_Bread-3.1.21-Recipe.pdf

Coach Tip

Share some of your supermarket healthy choices.

DAY 64: Lower Body Strength

New week! Can you believe you’ve made it this far? As today unfolds, take a few minutes to look back to when we began this group. Do you remember how you felt during Prep Week? Or when we started stage 1, week 1? How about your first week picture and measurements?

Change is emotional. It can be hard, frustrating, exciting, exhilarating, empowering…all within the same day! And that’s ok!

This before and after really inspired me. It’s a great example of what can happen when you commit to your goals, and see them through.

†Results vary based on starting point, effort, and following Beachbody’s exercise and healthy eating plan.

What are you feeling? And how will you channel those feelings into these next 5 weeks, to finish strong and reach your peak?

Our workout is Lower Body Strength. The focus is the same as last week, but new exercises provide a fresh challenge for your bottom half. During the warm-up, Amolia asks the cast to do the cueing. Would you be able to call out the same things? Try it! It’s a great way to show how much you’ve learned.

DAY 65: Total Body Power

I just completed today’s workout and the first thing that came into my mind is that I’m ALWAYS learning with Amoila. Even if it’s an exercise we’ve done in a past workout, he’ll go and give a cue that just unlocks the move in an incredible new way. Week 10! I’m still learning and I LOVE it.

Today is Total Body Power. Each rep is an opportunity to become stronger, fitter, and more powerful, so stay focused and make every one count. Remember to move with purpose. Did the “swing drop” cue help you with the double-hinge swing? What have you learned from a training cue lately?

Make sure to track your workout in your BOD app.

DAY 66: Mobility & Stability

Stretch, breathe, repeat. Wow, does my body need today’s workout! It’s Mobility & Stability, or as Amoila says “Mo Mobility, Less Problems.” You’re training hard, and this workout will help keep it that way. Stretch with Amoila to enhance your recovery, increase your mobility, and continue performing at your peak. As Amoila says, “Remember, big toes need love too!”

You’re doing great! Let’s take a minute and cheer each other on! Who’s going to start us off with a hands-up emoji?

DAY 67: Upper Body Strength

US

I got a request for more recipes, so here you go! This one is AMAZING and so easy to make.

It’s Mocha Chip Latte Shakeology. Perfectly indulgent and of course loaded with the firepower of your daily Shakeology. Recipe here: https://www.beachbodyondemand.com/blog/mocha-chip-latte-shakeology

Today is Upper Body Strength. Sculpt sleeve-busting strength with this upper-body-focused resistance workout. Today’s EMOM section will have your biceps begging for mercy. Did you notice how Amoila got the cast talking about their favorite color? So random, but it made me laugh.

CA

I got a request for more recipes, so here you go! This one is AMAZING and so easy to make.

UK

I got a request for more recipes, so here you go! This one is AMAZING and so easy to make.

It’s Chocolate Tahini Shakeology. I love the flavours—and the benefits! Recipe here: https://www.beachbodyondemand.com/blog/chocolate-tahini-shakeology-uk

DAY 68: Total Body Tempo

Today, we leave no muscle behind! I’m exaggerating, but today’s workout certainly leaves me feeling like we hit them all. Of course I’m talking about Total Body Tempo. Squat, press, carry, and fly your way to a stronger body with eccentric training. Follow Amoila’s lead to squeeze the most out of every rep. Check out this B&A for a little inspiration!

What’s your favorite move? What did you think when Amoila was talking about how we address pain? Did any of it resonate with you?

†Results vary based on starting point, effort, and following Beachbody’s exercise and healthy eating plan.

DAY 69: Cardio 45

US

Let’s light it up! Today’s workout is Cardio 45, and it will leave you sweaty, breathless, and feeling energized, which is the true test of an effective training session. How does this workout compare to last week’s? What did you think about how Amoila had us use the Power Loops today?

I know that some folks grumble about cardio days, but getting that heart rate up, and your body sweating, is a great way to speed your weight loss, and increase your stamina for resistance-training days. Different than steady-state cardio (like jogging on a treadmill), Amoila uses interval-based circuit training to keep the intensity high and deliver maximum results.

It’s key to stay on top of your fluids—Hydrate is a great option to help keep you hydrated.*

*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 key to stay on top of your fluids—Hydrate is a great option to help keep you hydrated.

UK

DAY 70: Rest Day

Rest day. We are getting so close to the end! Tomorrow begins week 11. Incredible. I’ll keep it short and turn the floor over to all of you.

What’s on your mind today? Find a meditation on Beachbody On Demand and add it to your day’s schedule.

DAY 71: Lower Body Strength

US

It’s been awhile since we talked about snacking. Keeping your body fueled with healthy energy can make your workouts better, and power your entire day. Since a lot of us drink our Shakeology in the morning, I want to talk about the afternoon slump, and how to help avoid it with a good snack.

By midafternoon, I can feel a little drained and low-energy. My ideal snack helps satisfy my craving. BEACHBAR, of course, is my number one choice. There are 3 delicious flavors, including my favorite, Chocolate Almond Crunch, the vegan option.

Each bar has just 6g of sugar but a whopping 9–10g of protein and 4g of fiber at just 150 calories.

They’re made with real chocolate chips, nut butters, and crunchy protein crisps. Totally delish. Have you tried BEACHBAR snack bars? What’s your favorite flavor?

When I’m feeling like I want to make something, I love this FIXATE recipe for Fig Bars. For those following Portion Fix, it’s ½ purple, ½ yellow, and 1 teaspoon. They keep really well in a container or the fridge. Here’s that recipe: https://bod-cms-assets.prod.cd.beachbodyondemand.com/bod-cms/wp-content/uploads/2021/04/12131902/TMF-EN-Fig_Bars-4.9.21-Recipe.pdf

What recipes have you found on the Beachbody Blog, or Nutrition+?

Our workout today is Lower Body Strength. Trisets and targeted EMOM training will make sure you feel the burn from head to toe—especially in your legs. Even though we’ll be doing fewer reps, this is one of the most intense weeks because Amoila will be challenging us to increase our weights. Did you notice that Jordan was the only one in the cast to increase theirs? #jordangoals

CA

Each bar has just 5–6g of sugar but a whopping 9–10g of protein and 4-5g of fibre at just 150 calories.

They’re made with real chocolate chips, nut butters, and crunchy protein crisps. Totally delish. Have you tried BEACHBAR snack bars? What’s your favorite flavor?

What recipes have you found on the Beachbody Blog, or Nutrition+?

UK

Each bar has just 5–6g of sugar but a whopping 9–10g of protein and 4–5g of fibre at just 150–151 kcal.

They’re made with real chocolate chips, nut butters, and crunchy protein crisps. Totally delish. Have you tried BEACHBAR snack bars? What’s your favorite flavor?

What recipes have you found on the Beachbody Blog, or Nutrition+?

DAY 72: Total Body Power

US

Today is Total Body Power. The seven exercises in this workout will help you build two key elements of a fit, athletic body: dynamic stability and explosive power.

To help you recover better so you can hit your next workout hard, don’t forget your Recover—it can help build lean muscle mass! Just make sure you take it within 30 minutes of finishing a workout.*

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

Coach Tip

13 weeks is a big commitment for your group, and this group (with rest days) is 98 days long, including Prep Week. Whenever possible, encourage people to track their workouts, and stay on top of their daily Shakeology and Beachbody Performance supplements. Make sure to give a shout of encouragement to someone in the group who’s doing great, someone who needs a boost, and encourage the group to share with each other as much as possible.

CA

Today is Total Body Power. The seven exercises in this workout will help you build two key elements of a fit, athletic body: dynamic stability and explosive power.

And to help you recover better so you can hit your next workout hard, don’t forget your Recover—it can help build lean muscle mass! Just make sure you take it within 30 minutes of finishing a workout.

Coach Tip

UK

Today is Total Body Power. The seven exercises in this workout will help you build two key elements of a fit, athletic body: dynamic stability and explosive power.

And to help you recover better so you can hit your next workout hard, don’t forget your Recover—it can help contribute to growth in muscle mass! Just make sure you take it within 30 minutes of finishing a workout.+

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

Coach Tip

DAY 73: Mobility & Stability

Every time we do Mobility & Stability, I feel like I fall in love all over again with my Power Loops. The grippy, woven texture is a revelation, and I love having the option of the lighter resistance (grey band) and heavier resistance (black band).

For our workout today, keep in mind you can’t optimize your training without prioritizing your recovery. Follow Amoila’s lead to ease muscle tension and enhance your mobility so you can keep performing at your peak. I can’t wait to hear what you think of “the world’s greatest stretch,” as Amoila calls this full-body stretch that hits so many muscles!

Want a little more? There are also Mobility & Recovery Bonus workouts that are just 11–23 minutes long, some of which require a foam roller. They’re great for trouble areas like shoulders, ankles and knees, and hips.

Have you done one of these bonus workouts? What did you like? What did you love? Share with the group!

DAY 74: Upper Body Strength

US

Beachbody On Demand has over 1,500 world-class workouts, with more added regularly. It’s worth a few minutes of exploration to start thinking what you’ll do after we wrap up 645. You can sort workouts according to fitness level, workout type, body part, trainer, equipment or no equipment. You can even find mindful meditations and stretching programs. They’re a great complement to my daily workout, and something I turn to on our rest days.

The Beachbody Blog, also on BOD, covers topics in wellness, fitness, nutrition, weight loss, and recipes, and has content in Spanish and French! Each blog post is short, and full of good info. Just the other day, I read an article on how long spices last, and another one on how to pickle veggies at home. So useful!

Here’s one I found for Strawberry Oatmeal Breakfast Shakeology. Link here: https://www.beachbodyondemand.com/blog/strawberry-oatmeal-shakeology

On to our workout. It’s Upper Body Strength. You’ll feel the pump in your chest, back, shoulders, and arms with this upper-body-focused strength session that also works your lower half.

What have you discovered on Beachbody On Demand? Share a link to something that caught your eye.

CA

Here’s one I found for Strawberry Oatmeal Breakfast Shakeology. Link here: https://www.beachbodyondemand.com/blog/strawberry-oatmeal-shakeology

On to our workout. It’s Upper Body Strength. You’ll feel the pump in your chest, back, shoulders, and arms with this upper-body-focused strength session that also works your lower half.

What have you discovered on Beachbody On Demand? Share a link to something that caught your eye.

UK

Here’s one I found for Strawberry Fields Shakeology. Link here: https://www.beachbodyondemand.com/blog/strawberry-fields-shakeology-uk

On to our workout. It’s Upper Body Strength. You’ll feel the pump in your chest, back, shoulders, and arms with this upper-body-focused strength session that also works your lower half.

What have you discovered on Beachbody On Demand? Share a link to something that caught your eye.

DAY 75: Total Body Tempo

US

Another great supplement in the Beachbody Performance line is Hydrate. When you’re not properly hydrated during workouts, you can experience a drop in performance. But surprisingly, water isn’t always the best way to hydrate, because it can’t replace electrolytes lost through sweat during exercise. Typical sports drinks can have too much sugar and artificial ingredients, and don’t hydrate you as effectively, either. Hydrate was created with an ideal balance of carbohydrates and electrolytes for better absorption when mixed with water as directed. It’s specifically formulated to help replenish sweat losses and help improve exercise performance and endurance.*

Today is Total Body Tempo. Embrace the burn and keep time with Amoila to maximize the muscle-building power of every rep. Your dumbbell tracker is key to days like this—it’s a great way to see your progress, and where you can keep pushing yourself.

CA

UK

When you’re not properly hydrated during workouts, you can experience a drop in performance. That is why it is key to stay hydrated during your workouts and through your day.

DAY 76: Cardio 45

US

Last workout of the week! And the last day before our deload week, so let’s hit this with 110% effort! Here are two hearty recipes to power your day.

This one is from Portion Fix. It’s Soba Noodles with Sea Veggies.
Recipe here: https://bod-cms-assets.prod.cd.beachbodyondemand.com/bod-cms/wp-content/uploads/2020/05/27144036/FXR-EN-Soba_Noodles_with_Sea_Veggies-03.20.20-Recipe.pdf

This one is from 2B Mindset. It’s Baja Cod Salad.
Recipe here: https://bod-cms-assets.prod.cd.beachbodyondemand.com/bod-cms/wp-content/uploads/2020/06/17090048/2BM-EN-Baja_Cod_Salad-6.22.20-Recipe.pdf

I know you’re excited to crush this one. It’s Cardio 45. This cardio-focused sweat session will leave your heart pounding and legs quaking. Commit to the intensity to make every second count.

Tomorrow, we rest, and then start on our final deload week.

Remember, if you need a little extra protein in your day, try Beachbody Performance Recharge. You can enjoy Recharge before bed or at any time of the day to help support muscle recovery with 20 grams of slow-release casein protein, tart cherry extract, and branched-chain amino acids.*

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

Coach Tip

Since it’s the weekend, share a personal story that gives your group a view into your life. Will you meal prep this weekend? Do you have a rest day planned that would be fun to talk about? By now, your group should be feeling a personal bond to the group and you—this is a great way to build camaraderie as you wind down this program.

CA

Last workout of the week! And the last day before our deload week, so let’s hit this with 110% effort! Here are two hearty recipes to power your day.

I know you’re excited to crush this one. It’s Cardio 45. This cardio-focused sweat session will leave your heart pounding and legs quaking. Commit to the intensity to make every second count.

Tomorrow, we rest, and then start on our final deload week.

Coach Tip

UK

Last workout of the week! And the last day before our deload week, so let’s hit this with 110% effort! Here are two hearty recipes to power your day.

I know you’re excited to crush this one. It’s Cardio 45. This cardio-focused sweat session will leave your heart pounding and legs quaking. Commit to the intensity to make every second count.

Tomorrow, we rest, and then start on our final deload week.

Coach Tip

DAY 77: Rest Day

Today is our rest day. I can’t believe how close we are to finishing strong! If you’re starting to think about the week ahead —great! As I always say, “Fail to plan? Plan to fail.” It sounds brutal, but the truth is really more gentle—when you keep sight of your goals, and actively plan your strategy for reaching them, you’re more likely to be successful. That’s the whole point of our group—to make a commitment to 13 weeks, and stick to it. That includes always tracking our workouts in BODgroups and using our rest days to actively visualize the week ahead, our workouts, our schedules, our meals, and how it all works together.

I’m so proud of all the work you’ve done to lead to today.

What makes you proud? How has planning ahead helped you stick to your commitment?

DAY 78: Lower Body Strength

Our last deload week! AND our last stage! Just like previous deload weeks, Amoila is going to lower the training volume to help your body stay strong, recover faster, and get ready for our final push, Performance Week.

Even though it’s a deload week, by now you know that you’ll still work up an incredible sweat. Don’t forget to take your Energize 30 minutes before your workout. Take Recover within 30 minutes of finishing.

But first, let’s talk about today’s workout. It’s Lower Body Strength. Everyone loves leg day—especially when Amoila is in charge. You’ll focus on getting those booty gains, working your quads, hamstrings, calves, and glutes. With each rep, think FIRM. TONED. STRONG. IT’S YAM SEASON, BABY!

Have you noticed a change in your legs and booty?

DAY 79: Total Body Power

Today’s workout deserves a great recipe—one that can help boost your energy, and is also super delicious. It’s Bunny French Toast, from the 2B Mindset recipes. It’s 50% protein, 50% FFCs, with a serving size that’s easy to track, and just 150 calories or less. Total prep and cooking time? 15 minutes. Easy, yummy, and done.

Recipe here: https://bod-cms-assets.prod.cd.beachbodyondemand.com/bod-cms/wp-content/uploads/2021/02/11103619/TMM-2B-EN-Bunny_French_Toast-3.1.21-Recipe.pdf

Our workout is Total Body Power. Thrust, kick, hop, and bound your way to a more agile, athletic body with moves that build explosive power while incinerating fat. How is your internal and external rotation? Did you catch Amoila’s cue for the Lunge Hop?

How are you liking this last deload week? How do you feel after the workouts?

DAY 80: Mobility & Stability

How’s your nutrition going? This far into the program, it’s understandable if you don’t really have more questions for me, so I guess it’s my turn to ask you a few!

How has meal prep and planning changed how you eat? Has it made a big impact in your house? What tips from Autumn or Ilana have resonated the most with you? Would you recommend Portion Fix or 2B Mindset to a friend? If yes, why? What other content on Nutrition+ are you finding useful and informative?

I love today’s Mobility & Stability workout. Deload week meets stretching and mobility work really allows you to enhance your gains and ease tension throughout your body with dynamic stretching and restorative breathing.

Coach Tip

Share what you’ve found on Nutrition+.

DAY 81: Upper Body Strength

A lot of people have asked for more savory recipe ideas. I love both of these! Try one for lunch and one for dinner!

Portion Fix Spinach Salad with Hot Bacon Dressing
https://bod-cms-assets.prod.cd.beachbodyondemand.com/bod-cms/wp-content/uploads/2021/01/05141014/TMF-EN-Spinach_Salad_Hot_Bacon_Dressing-1.5.21-Recipe.pdf

2B Mindset Honey Mustard Chicken Salad
https://bod-cms-assets.prod.cd.beachbodyondemand.com/bod-cms/wp-content/uploads/2020/08/04090254/TMM-EN-Honey_Mustard_Chicken_Salad-08.10.20-Recipe.pdf

Let’s get to Upper Body Strength. Shift the focus to your upper half to build balanced strength and a leaner, more defined body overall. As Amoila says today, “Love your body, respect your body.”

If you’re looking for an extra arms pump, dig into the bonus content of the Pull-Up Challenge!

DAY 82: Total Body Tempo

Our workout today is Total Body Tempo. It’s time to get negative again for distinctly positive results. Slow down the lowering phase of each rep to elevate your gains. Don’t forget to track workouts in BODgroups to help you stay committed.

DAY 83: Cardio 45

Last day of stage 3, and our deload week. Of course, that means Cardio 45. You’ve reached the final 45 minutes of stage 3—and Amoila is going to make sure that every single one is filled with sweat. Rest up tomorrow—Performance Week begins on Monday. And if you need a little extra motivation, really listen to Amoila talk about the grind, and how we can motivate ourselves to overcome anything.

Also, let’s do a quick virtual high-five! Seriously, getting this far is impressive and you should be beyond proud of yourselves, and each other. Who wants to go first?

DAY 84: Rest Day

US

Rest day. Show of hands—who’s actually excited to have a day off? Even though I love these workouts, I know how important it is to allow our bodies to rest and recharge. It’s also our last time to do the Form Check Test. We may only have one week to go, but it’s still important to see how far you’ve come, and to keep working on those areas that could use improvement.

Quick check-in: How do you make the most of your rest day? What activities are you doing that are just for you?

I’ve got a great way to celebrate today, and to toast to our final stage—Performance Week! I’ll talk more about it in tomorrow’s post, but I thought you’d like to raise a glass with me today. This is the virgin Ultimate Almond Butter Dark Chocolate Martini, and it is EVERYTHING. Indulgent, delicious, super-easy, alcohol-free, vegetarian, and features Chocolate Plant-Based Vegan Shakeology.

Portion Fix Containers are 1 red, ½ yellow, ½ blue, and 2 tsp.
For 2B Mindset Plate It!, it can even be part of breakfast!

Here it is, and cheers! https://www.beachbodyondemand.com/blog/shakeology-ultimate-chocolate-martini

CA

Quick check-in: How do you make the most of your rest day? What activities are you doing that are just for you?

Portion Fix Containers are 1 red, ½ yellow, ½ blue, and 2 tsp.
For 2B Mindset Plate It!, it can even be part of breakfast!

Here it is, and cheers! https://www.beachbodyondemand.com/blog/shakeology-ultimate-chocolate-martini

UK

Quick check-in: How do you make the most of your rest day? What activities are you doing that are just for you?

Here’s a delicious recipe that’s perfect for today. Chocolate Cookie Shakeology, and the link for it is right here: //www.teambeachbody.com/shop/gb/shakeology/recipes

DAY 85: Lower Body Strength

HERE WE GO! Performance Week! Amoila has really put together something amazing that is meant to challenge you to see how fit you are, and how far you’ve come during the course of the program. Keep your Energize close by.

Our six workouts in this final week will follow the same schedule as the previous 12—and stay within 45 minutes each.

The reps will increase. The time with each move will increase. Amoila will bring back the best exercises from the past weeks, and maybe even throw in a few new ones. He’ll still be giving cues, but this is all about helping to push you to empty the tank. This is it. There are no more weeks after this. It may be the hardest of the 13, but I think it’s the best!

Lower Body Strength. Welcome to Performance Week—the final stage of the program, and the toughest one yet. Each workout will challenge your mind and body—and prove just how fit you’ve become.

Let’s go!

DAY 86: Total Body Power

As we get closer to the end of this group and our 13 weeks of 645, I want to say how much you inspire me to do more, research more, motivate more, share more. When I posted those two recipes a couple days ago, I was actually choosing between those and two others, and today I woke up and thought, “Share them all!” So here goes:

Portion Fix Apple Cranberry Coleslaw
https://bod-cms-assets.prod.cd.beachbodyondemand.com/bod-cms/wp-content/uploads/2020/06/29133602/TMF-EN-Apple_Cranberry_Coleslaw-06.18.20-Recipe-1.pdf

2B Mindset Grilled Fish Tacos with Chipotle Crema
https://bod-cms-assets.prod.cd.beachbodyondemand.com/bod-cms/wp-content/uploads/2020/07/21103644/TMM-EN-Grilled_Fish_Tacos_Chipotle_Crema-7.27.20-Recipe.pdf

On to the workout. No lie, yesterday was tough! But I know you did your best, and gave Amoila everything. Let’s keep the momentum going! We are pushing hard to finish strong.

Let’s do this. Total Body Power. Explosive combo moves and plenty of core work will provide a total-body burn as you build power and muscular endurance. Pay attention to the cues for the Dumbbell Swing Lunge—Amoila really wants you to not use your back!

DAY 87: Mobility & Stability

So close! Let’s make the most out of our very last Mobility & Stability. Stretch out tired muscles as you relax your mind with focused breathwork. Prioritizing recovery today will help you go hard tomorrow. As we near the end of this incredible commitment to reaching our peak, take a moment and do the Form Check Test to see how far you’ve progressed. You just might surprise yourself!

What I’ve loved about 645 is the intense focus on the 10-minute active warm-up every day, and this Mobility & Stability workout once a week. All the moves, stretches, and breathing exercises are things you can do even when this program is over.

†Results vary based on starting point, effort, and following Beachbody’s exercise and healthy eating plan.

DAY 88: Upper Body Strength

I love this recipe for Strawberry Streusel Blender Muffins! Recipe here: https://bod-cms-assets.prod.cd.beachbodyondemand.com/bod-cms/wp-content/uploads/2021/03/08085908/TMM-EN-Strawberry_Streusel_Blender_Muffins-3.15.21-Recipe.pdf

Three more workouts! You guys are crushing it. I love it. You committed, you showed up, and you’ve done Amoila (and me!) proud.

Let’s get right to it. Upper Body Strength. You’ll feel the burn in your chest, back, shoulders, and arms by the time you finish today’s resistance workout. Go hard, stay strong, and give Amoila everything you’ve got.

DAY 89: Total Body Tempo

Home stretch! The final lap! The last corner! Pick your metaphor because we are reaching the end of this incredible program.

Today is Total Body Tempo. The end of the program is in sight, but you’re not done yet. Today’s workout will put your strength and stamina to the test, so give it everything and hold nothing back. You got this!

DAY 90: Cardio 45

Cardio 45. Congratulations! You’ve made it to the last workout—and Amoila is going to make sure that it’s a sprint to the finish. As you sweat out the final minutes of 645, consider what you’ll do next. Our suggestion: 4 Weeks of THE PREP, which will prepare you for Amoila’s other signature program, 6 Weeks of THE WORK.

A lot of you have reached out with concerns about how to stay on-track after today. While finding and starting a new fitness program is a great next step, staying on top of your nutrition with Portion Fix or 2B Mindset can give you a lifetime of positive change. The Nutrition+ Facebook groups (one for Portion Fix and one for 2B Mindset) are a great place to get ongoing accountability and support, and exclusive fitness content like 630, with an additional six 30-minute workouts from Amoila. You can find the link under program materials for each program— TheMonthlyFix.com and TheMindsetMembership.com. Need help or want to bounce around some ideas for how to keep going? DM me, or reach out to the group!

DAY 91: Rest Day

YOU DID IT!

Read that sentence again, and really absorb it. You joined this group, made a commitment to yourself and each other, and you all did it. TOGETHER.

Yesterday, I talked about the importance of keeping up with your nutrition. The same goes for your Shakeology and Beachbody Performance. They’re the ultimate one-two punch that can set your day on a path to success, and help power your workouts for even greater results.

Now comes the fun part. It’s time to take your AFTER pictures, write down your new measurements, and post those 645 transformation pics. You’ll get a free 645 T-shirt (while supplies last) for submitting to the Beachbody Challenge contest, and you’ll also have a chance to win cash prizes. Go to BeachbodyChallenge.com for details. And remember, if you’re going to post your results on Facebook or Instagram, make sure you tag me and use the hashtag #645.

If you loved this program and are up for the challenge, you can commit to another 13 weeks with Amoila and the gang. Another great option is following 645 with 6 Weeks of THE WORK.

Thank you so much for your time, your commitment, your passion! Hopefully, I’ll see you soon in another group of mine! As always, reach out anytime!

Congrats on Finishing 645!
To access closed captions: click on the “CC” icon in the lower right corner of the video and select “English (United States) CC”