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80 Day Obsession | Prep Week | Day 1 |
Ready to get OBSESSED? Welcome to our 80 Day Obsession Challenge Group.
The countdown starts. T-minus 7 days!
This group is designed to help you carve out your core and build a firm, round butt at the same time. By combining your workouts with Autumn Calabrese’s Timed-Nutrition plan, you can get more than just a great butt and abs—you can get a total-body transformation! But it’s going to take dedication, focus, and a desire to be a little obsessed about sticking with the plan and this group. If you’re ready for a challenge, you’re going to love your results!
We’ll be working out 6 days a week, anywhere from 30 to 60 minutes each day. The workouts build in intensity and complexity with each phase, so we’re just going to take it one day at a time and one workout at a time. But Autumn keeps it really fun, and with 80 different workouts, it never feels the same.
We’re also going to fuel ourselves with specific food portions at specific times to keep our bodies nourished, energized, and to help maximize fat loss and muscle growth. You’ll see how the right nutrition, including Shakeology and Beachbody Performance, can really help you get amazing results.
And there’s one more thing we’re going to do: hold each other accountable. OK? Think of this as your ultimate support group. No judgment, just friends helping each other out, sharing experiences, and connecting. Feel free to ask any questions. Don’t be shy! We’re all here for each other.
Throughout this entire challenge, I’ll give you some of my best nutrition and fitness tips, motivational ideas, and recipes to keep us obsessed with trying new things and getting results!
So as we begin, please introduce yourself to the group. Copy and paste your answers to these questions into the comments section below:
Why are you committing to this challenge?
Where do you live?
What is your occupation?
Which Shakeology flavor(s) are you drinking?
Which Beachbody Performance supplements are you taking?
Why did you choose 80 Day Obsession?
How can the group best support you to reach your goals?
Here’s a message from Autumn welcoming you to the 80 Day Obsession Challenge!
Now’s a good time to familiarize yourself with the equipment we’ll be using in 80 Day Obsession. Here’s what you need:
Weights – Light, medium, and heavy. You’ll notice Autumn and the cast using weights that are anywhere from 5 pounds all the way up to 40+ pounds. Don’t worry if you’re not that strong or don’t have enough weights yet. Start with a set of light, medium, and heavy weights based on your current fitness level. You want to choose a weight that challenges you for each exercise, but it’s important to keep proper form. You can always add more as you get more fit. Autumn will tell you what weight she’s using for each exercise, so you can go lighter or heavier depending on your strength.
Beachbody Resistance Loops – These come in 9-inch and 12-inch lengths. If you got the Challenge Pack you will have received both sizes. Which one do you use? If you’re over 5’10” tall or you have more than 30 pounds to lose you might prefer the 12-inch loops. Otherwise most people are fine with the 9-inch length. Go ahead and try out the loops now to get familiar with them. You’ll be using them around your feet, ankles, and thighs. Sit on the floor to put them on, then move them into the proper position. They should be flat against your body, but if they roll up just readjust as necessary. You may find it more comfortable to wear pants, not shorts, on the days you’re using loops around your thighs. Also, pants that are not shiny or slippery will grab the loops better and help reduce rolling.
Beachbody Strength Slides – These are great for strengthening your entire body. If you got the Challenge Pack you will have received these. You’ll be sliding using your body weight as resistance, and I guarantee you’ll feel the burn! If you’re working out on carpet you don’t need the booties that cover your slides. But if you work out on tile or hardwood floors keep the booties on. They’ll help you slide better. And if you work out on rubber mats you’ll want to lay down a blanket or towels and remove the booties to help you slide.
Beachbody Portion-Control Containers – If you got a Challenge Pack you already have these. They’re essential for making it simple and easy to eat according to your Timed-Nutrition plan. Autumn took all the counting and challenge out of knowing what to eat by creating these containers that practically do the work for you.
Mat – A mat will be helpful if you want more cushioning or work out on a hard surface. This is optional.
Foam Roller – This is a great tool for helping to restore flexibility and mobility to tired muscles. You’ll use it in Autumn’s Roll & Release workout, and whenever you need a little extra self-care throughout this program and beyond.
Coach Tip
If any of your challengers need any of the items noted above, direct them to the Team Beachbody Shop and append your Coach ID to the product link. You can find all product links in the Coach Link Generator.
T-Minus 5 days: Getting started with your nutrition.
The biggest change you’ll notice about the 80 Day Obsession eating plan is Timed-Nutrition. You’ll use your Beachbody Portion-Control Containers to eat the right foods in the right portions at specific times of day to maximize how your body uses the nutrients for energy, fat burning, and muscle growth. Everything you need to know is in your Starter Guide and Eating Plan.
If you want more information on how to use the containers and do meal prep, check out the 80 Day Obsession Quick Start videos on Beachbody On Demand. These videos have detailed explanations on how to calculate your containers for this program.
Drink your Shakeology. Shakeology is included in 80 Day Obsession for a reason—it’s an incredibly healthy way to get the dense nutrition your body craves that you might not get from the rest of your diet. It’s a superfood protein shake that contains globally harvested ingredients with phytonutrients, antioxidants, enzymes, pre- and probiotics, fibre, adaptogens, and more. Even though I try to eat healthy every day, I consider Shakeology the “missing link” that helps fill in the gaps and round out my diet.
Shakeology can help benefit overall health, and it can help you lose weight, curb cravings, and give you good healthy energy to power through your day.* Plus, it’s so delicious it tastes like a treat, which is great when you’re doing a challenging program like 80 Day Obsession!
Take your Beachbody Performance supplements. If there’s ever a time when you need all the energy and recovery help you can get, it’s now! The workouts in 80 Day Obsession are long—up to an hour. And they’re not easy. But Beachbody Performance can help you get through them and even help reduce the exercise-induced muscle soreness that comes with intense workouts. And because these supplements are so important to this program, they’re written into the Timed-Nutrition plan so your body can take advantage of their benefits at specific times.
How to incorporate Shakeology and Beachbody Performance into your nutrition plan
Shakeology provides the healthy nutrition your body needs to perform at its best. It fits in anywhere you see a red container on your Timed-Nutrition Meal Plan. It’s great as part of healthy breakfast, or sometimes I save it for an afternoon treat when I want something yummy and sweet! It’s an integral part of your nutrition plan, so make sure you’re drinking it daily.
Beachbody Performance are supplements that help you have better energy and better recovery periods before and after hard workouts.* They’re specifically timed around your workouts for best benefits. You’ll see how to incorporate them in your Timed-Nutrition Meal Plan, but here’s a quick overview:
Energize: Take before your workout to help increase your energy and endurance and sharpen your focus so you can make the most from your workouts.
Hydrate: Drink during your workout to replace fluids and electrolytes you lose through sweat so you can work out harder and longer.
Recover: Take after your workout to help combat exercise-induced muscle soreness and speed muscle recovery so you can work out just as hard the next day.
Recharge: Take this one before bed to help support overnight muscle recovery and muscle protein synthesis (bonus: it tastes like a before-bed treat!).
Whew! That was a lot of information. You can also watch the below video hear Autumn talk about how to integrate Shakeology and Beachbody Performance into your nutrition.
*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.
T-Minus 5 days: Getting started with your nutrition.
The biggest change you’ll notice about the 80 Day Obsession eating plan is Timed-Nutrition. You’ll use your Beachbody Portion-Control Containers to eat the right foods in the right portions at specific times of day to maximize how your body uses the nutrients for energy, fat burning, and muscle growth. Everything you need to know is in your Starter Guide and Eating Plan.
If you want more information on how to use the containers and do meal prep, check out the 80 Day Obsession Quick Start videos on Beachbody On Demand. These videos have detailed explanations on how to calculate your containers for this program.
Drink your Shakeology. Shakeology is included in 80 Day Obsession for a reason—it’s an incredibly healthy way to get the dense nutrition your body craves that you might not get from the rest of your diet. It’s a superfood protein shake that contains globally harvested ingredients with phytonutrients, antioxidants, enzymes, pre- and probiotics, fibre, adaptogens, and more. Even though I try to eat healthy every day, I consider Shakeology the “missing link” that helps fill in the gaps and round out my diet.
Shakeology can help benefit overall health, and it can help you lose weight, curb cravings, and give you good healthy energy to power through your day.* Plus, it’s so delicious it tastes like a treat, which is great when you’re doing a challenging program like 80 Day Obsession!
Take your Beachbody Performance supplements. If there’s ever a time when you need all the energy and recovery help you can get, it’s now! The workouts in 80 Day Obsession are long—up to an hour. And they’re not easy. But Beachbody Performance can help you get through them and even help reduce the exercise-induced muscle soreness that comes with intense workouts. And because these supplements are so important to this program, they’re written into the Timed-Nutrition plan so your body can take advantage of their benefits at specific times.
How to incorporate Shakeology and Beachbody Performance into your nutrition plan
Shakeology provides the healthy nutrition your body needs to perform at its best. It fits in anywhere you see a red container on your Timed-Nutrition Meal Plan. It’s great as part of healthy breakfast, or sometimes I save it for an afternoon treat when I want something yummy and sweet! It’s an integral part of your nutrition plan, so make sure you’re drinking it daily.
Beachbody Performance are supplements that help you have better energy and better recovery periods before and after hard workouts.* They’re specifically timed around your workouts for best benefits. You’ll see how to incorporate them in your Timed-Nutrition Meal Plan, but here’s a quick overview:
Energize: Take before your workout to help increase your energy and endurance and sharpen your focus so you can make the most from your workouts.
Hydrate: Drink during your workout to replace fluids and electrolytes you lose through sweat so you can work out harder and longer.
Recover: Take after your workout to help combat exercise-induced muscle soreness and speed muscle recovery so you can work out just as hard the next day.
Recharge: Take this one before bed to help support overnight muscle recovery and muscle protein synthesis (bonus: it tastes like a before-bed treat!).
Whew! That was a lot of information. You can also watch the below video hear Autumn talk about how to integrate Shakeology and Beachbody Performance into your nutrition.
T-Minus 5 days: Getting started with your nutrition.
The biggest change you’ll notice about the 80 Day Obsession eating plan is Timed-Nutrition. You’ll use your Beachbody Portion-Control Containers to eat the right foods in the right portions at specific times of day to maximize how your body uses the nutrients for energy, fat burning, and muscle growth. Everything you need to know is in your Starter Guide and Eating Plan.
If you want more information on how to use the containers and do meal prep, check out the 80 Day Obsession Quick Start videos on Beachbody On Demand. These videos have detailed explanations on how to calculate your containers for this programme.
Drink your Shakeology. Shakeology is included in 80 Day Obsession for a reason—it’s an incredibly healthy way to get the dense nutrition your body craves that you might not get from the rest of your diet. It’s a superfood protein shake that contains globally harvested ingredients with phytonutrients, antioxidants, enzymes, pre- and probiotics, fibre, adaptogens, and more. Even though I try to eat healthy every day, I consider Shakeology the “missing link” that helps fill in the gaps and round out my diet.
And it provides healthy energy,† supports healthy digestion,‡ and supports normal immune system function.†† Plus, it’s so delicious it tastes like a treat, which is great when you’re doing a challenging programme like 80 Day Obsession!
Take your Beachbody Performance supplements. If there’s ever a time when you need all the energy and recovery help you can get, it’s now! The workouts in 80 Day Obsession are long—up to an hour. And they’re not easy. But Beachbody Performance can help you get through them and even help reduce the exercise-induced muscle soreness that comes with intense workouts. And because these supplements are so important to this programme, they’re written into the Timed-Nutrition plan so your body can take advantage of their benefits at specific times.
How to incorporate Shakeology and Beachbody Performance into your nutrition plan
Shakeology provides the healthy nutrition your body needs to perform at its best. It fits in anywhere you see a red container on your Timed-Nutrition Meal Plan. It’s great as part of healthy breakfast, or sometimes I save it for an afternoon treat when I want something yummy and sweet! It’s an integral part of your nutrition plan, so make sure you’re drinking it daily.
Beachbody Performance are supplements that help you have better energy and better recovery periods before and after hard workouts.* They’re specifically timed around your workouts for best benefits. You’ll see how to incorporate them in your Timed-Nutrition Meal Plan, but here’s a quick overview:
Energize: Take before your workout to help increase your energy and endurance and sharpen your focus so you can make the most from your workouts.
Hydrate: Drink during your workout to replace fluids and electrolytes you lose through sweat so you can work out harder and longer.
Recover: Take after your workout to help combat exercise-induced muscle soreness and speed muscle recovery so you can work out just as hard the next day.
Recharge: Take this one before bed to help support overnight muscle recovery and muscle protein synthesis (bonus: it tastes like a before-bed treat!).
Whew! That was a lot of information. You can also watch the below video hear Autumn talk about how to integrate Shakeology and Beachbody Performance into your nutrition.
†Vitamins C, B6, and B12 contribute to normal energy-yielding metabolism.
‡Calcium contributes to the normal function of digestive enzymes.
††Vitamins A, C, D, B6, Folic Acid, B12, Zinc, and Selenium contribute to the normal function of the immune system.
Get familiar with the program materials and Beachbody On Demand.
Beachbody On Demand: This is where you’ll find all the workouts and program materials, including the Starter Guide, Eating Plans, the Workout Calendar, Tracker Sheets to keep track of your weight selections, and the Weekly Obsession videos. Just go to BeachbodyOnDemand.com. You can stream your workouts from your laptop, tablet, or smartphone. You can also stream Beachbody On Demand through your TV using Apple TV, Roku, Amazon Fire TV, and Chromecast or download the Beachbody On Demand app for iPhone, iPad, or Android.
80 Day Obsession Eating Plan: Today’s the day I want you to dig in to the program materials—starting with the Starter Guide! You’ve probably never eaten this way before, so it’s really important to get familiar with it. Read up on Timed-Nutrition, study the Food Lists, and start to think about what food combinations sound good to you so you can stick to your plan. Watch this video for Autumn’s tips on Timed-Nutrition and Refeed Days. Also, check out the 80 Day Obsession-approved recipes on Autumn’s cooking show for tons of meal prep ideas!
Today’s a good day to do your Eating Plan calculation, so you know what bracket you’re in. You’ll find that in your Starter Guide. This is how you know how many containers of each color you’ll eat every day. Once you know your Eating Plan (A, B, C, etc.), you’ll find more info in your specific Eating Plan in the program materials list on Beachbody On Demand.
How much space will you need for your workouts? You only need about a 6×6 workout space.
You won’t get the results you want from this program if you don’t follow the nutrition plan! So let’s talk about a few strategies to help you get the most out of 80 Day Obsession:
Clean out your pantry. If it’s not there, you can’t eat it. So get rid of the junk, the processed foods, anything that will not help you succeed in this journey. If you have to have treats in there for your kids or spouse, can you promise me that you won’t touch them? If the answer is no, then I would suggest throwing them away. Instead of keeping it in the house, why not take your kids out for a treat instead? Then it becomes a special once-in-a-while thing, not an everyday habit. This is a great strategy for helping get your whole family to adopt healthier habits!
Get familiar with the Beachbody Portion-Control Containers. If you did your Meal Plan calculation yesterday, then you know how many times you’ll fill each container every day. Now you can begin to plan the various meals you’ll eat around your Workout Block and throughout the day. I highly recommend keeping it simple, especially when you’re just getting started! Think single-ingredient foods, like broccoli, chicken, bananas, etc. Don’t try to go crazy planning elaborate recipes, because you might not get the right container equivalents. Then you won’t see results. As we get further into the program I’ll talk more about recipes.In case you start to feel overwhelmed with all the nutrition timing and food lists, here’s something that helps me. First I look at which containers I need for which meals, then I put together a list of foods I like to eat that would work for that meal, like this:
Celery dipped in hummus
Kale leaves spread with avocado and a little salt and red pepper flakes, rolled up
Steamed broccoli with melted shredded cheese on top
Spinach and egg scrambled with 10 medium olives, and baked sweet potato sprinkled with and cinnamon
Watercress salad with grilled chicken, quinoa, and dressing
Steamed kale with topped with brown rice, grilled salmon, and miso dressing
See how easy that can be? With a few different options that I know I like, all I have to do is go to my list and find whatever sounds good to me on that day. With a little meal prep, they come together superfast. I’d love to hear what kinds of food combinations you come up with. Please share with the group so we can exchange ideas!
Meal Prep. Just about everyone who’s serious about nutrition does some form of meal prep each week. That’s where you cook a few things in advance so they’re ready to eat during the week when you’re busiest. I like to plan my meals and grocery shop on Saturday, then use Sunday as my meal prep day. I cook things like grilled chicken and hard-boiled eggs, and I cut up veggies for my meals. Have you done meal prep? What are your go-tos?
80 Day Obsession | Prep Week | Day 6 |
Just 2 more days…are you excited?
Did you know that getting results means so much more than what the scale says? That’s why you need to track your progress in more than one way. Here’s what I recommend:
First, define your goals. Weight loss is a fine goal, but what else do you hope to achieve? Do you want to feel better, have a smaller waist, get stronger, and have more stamina to keep up with your kids? Write your goals down; we’ll revisit them in a few weeks.
Next, take progress photos. Even if you don’t see a big drop on the scale, you might see a big difference when you look at pictures of yourself. You should take photos before you start and after each phase in the program.
Also take your measurements, starting with your biceps, chest, waist, hips, and thighs. Use a soft tape measure and measure in the same place each time.
Also, be sure to watch the first Weekly Obsession episode on Beachbody On Demand. Autumn and her cast will be sharing their 80 Day Obsession experience each week. In this episode you’ll watch the cast go through their portion-control container calculations and talk about meal prep! I know you’ll find this really helpful.
80 Day Obsession | Prep Week | Day 7 |
Tomorrow’s the big day…
Get ready to get OBSESSED!
Are you as excited as I am? Tomorrow is Day 1! This is just the beginning of an amazing journey of learning, sweating, laughing, and FUN!
✔But before we start, make sure you check these off your to-do list ✔
Plan your meals and shop for groceries
Meal prep so you always have healthy food to eat
Because you’re going to eat at specific times of day, it helps to set an alarm on your phone for each eating time so you don’t miss a meal
Make sure all your equipment is ready to go
And finally, check out this video for Autumn’s tips on starting 80 Day Obsession off right.
80 Day Obsession | Week 1 | Day 1 | Total Body Core
Welcome to the official start of 80 Day Obsession!
Today’s workout is Total Body Core. It’s about 60 minutes long, and you’ll be doing 2 sets of 15 reps using weights and Beachbody Resistance Loops. Pace yourself! This is a new program, so it can take a minute to get used to the moves and rep patterns. Pay attention to Autumn’s form cues—we don’t want you to hurt yourself.
Don’t forget to use the Tracker Sheets to keep track of your weight selections. You can make notes about how it felt and whether you should go up or down in weights next time. You can download Tracker Sheets here.
Also, let me know how you do with the Timed-Nutrition plan. Did you plan out all your meals? Did you eat on schedule?
OK, everyone. Let’s do this!
80 Day Obsession | Week 1 | Day 2 | Booty
Booty day! My favorite day…
This workout is 60 minutes long and uses your Beachbody Resistance Loops, a mat (optional), and a chair for balance (optional). A lot of it is done on the floor, and I can tell you that you’re going to feel the burn in the best possible way! So do your best, stick with a lighter Resistance Loop if necessary, and let me know what you think of this workout in the comments!
Watch this video if you need a reminder of what equipment is required throughout the program.
This workout is tough, but it’s only 40 minutes! You’ll be doing one cardio interval, one HIIT interval, then one core move, then two new intervals plus one core move, etc. At the end you’ll do all the core moves in a row. You’ll only need your Beachbody Strength Slides for this, but your heart rate will be up the entire time.
Are you drinking your Shakeology? What flavor is your go-to?
BEACHBODY PERFORMANCE TIP: If you take Energize, have you noticed a tingling feeling shortly after you drink it? It can be a normal reaction to Beta Alanine, an amino acid ingredient in Energize. Some people tingle, some don’t. And it often goes away once you start exercising, and with continued, regular use.
80 Day Obsession | Week 1 | Day 4 | AAA
Get ready for AAA!
The name of this workout stands for "Abs, Arms, and A**", and it’s a full-body workout that focuses on these key areas. It’s about 50 minutes long and uses weights, Beachbody Resistance Loops, Beachbody Strength Slides, and an optional mat for 2 sets of 15 reps.
MOTIVATION TIME: This is your first week, you’re pushing yourself hard and eating in a new way. You may be sore. That’s OK! Do some extra stretching or one of Autumn’s bonus self-care workouts—Roll & Release or Stretch & Release.
And you’re getting used to the nutrition plan. How do feel about eating around your Workout Block? Some people don’t like to eat too much before a workout; did you know that you can swap Meal Option 1 with your Pre-Workout Meal? Then just eat according to your Meal Plan for the rest of the day. Meal timing is important to fuel your body, so keep pushing forward!
Want some pre- and post-workout meal suggestions? Check these out!
Pre-Workout Meal: Scrambled eggs with sautéed spinach and olives, with a side of toast. (1 Green, 1 Red, 1 Yellow, 1 Orange). Make sure this matches the containers in your plan. If you have a teaspoon in this meal, you can add some ghee to your toast. Or if you get a Purple add a cup of fruit on the side.
Not a fan of savory breakfast? How about a pre-workout meal of baked butternut squash, sprinkled with cinnamon? Serve it with a side of plain Greek yogurt (2%) topped with 2 tablespoons unsweetened shredded coconut and _ cup toasted rolled oats (1 Green, 1 Red, 1 Yellow, 1 tsp.). Make sure this works with your containers, and adjust amounts accordingly. If you get a teaspoon in this meal, try some melted coconut oil on your squash. If you get a Purple, sprinkle your yogurt with a cup of berries. See how easy that can be?
Post-Workout Meal: Your post-workout meal is similar to your pre-workout meal. In general, it’s Green, Red, Yellow, and a teaspoon. Depending on your plan you may get more of one of the containers. How about grilled salmon served with a side of cooked brown rice, and sautéed bok choy cooked in a teaspoon of sesame oil? (1 Green, 1 Red, 1 Yellow, 1 tsp.)
If you prefer a lighter meal after your workout, you can try chopped raw kale, topped with grilled chicken, roasted sweet potato drizzled with olive oil, and balsamic vinegar (1 Green, 1 Red, 1 Yellow, 1 tsp.).
Make sure to check your containers and adjust your portions correctly!
80 Day Obsession | Week 1 | Day 5 | Legs
Leg day! Autumn’s favorite day of the week.
You’ve got 45 minutes of leg work with dumbbells, and you’re going to feel it. But it’s the first week, and the first time you’re doing this workout, so make sure you’re paying attention to your form. Don’t feel you have to go really heavy now. Choose your weights carefully, be aware of and listen to your body, and don’t overdo it. You still have another workout to do tomorrow!
Speaking of tomorrow’s workout, now’s the perfect time to talk about Beachbody Performance Recover and Recharge. These are two supplements that can really help with exercise-induced muscle soreness and recovery.
Beachbody Performance Recover is what you drink right after your workout to help replenish your muscles and reduce exercise-induced soreness. It has 20 grams of protein, including branched-chain amino acids to help promote muscle growth, and pomegranate extract, which has been shown to promote muscle recovery.
Beachbody Performance Recharge is what you drink at night before bed to help reduce delayed onset muscle soreness (DOMS). With 20 grams of slow-release protein and tart cherry extract to promote overnight recovery, it helps you wake up ready to crush your next workout. And it’s like having a little dessert before bed!
Have you used either of these supplements? What difference have you noticed?
80 Day Obsession | Week 1 | Day 6 | Cardio Flow
Cardio Flow is 30 minutes, no equipment. This playful workout is called a flow because you keep building on moves throughout. So you’ll do move 1, then moves 1 and 2, then moves 1, 2, and 3…and so on.
With fun and clever moves like inchworm, flamingo, duck walks, gorillas, and bears, you might think this is going to be an easy workout. You’ll be breathing heavy the entire time! But as always, just pace yourself while pushing as much as you can. Each week you’ll get better at it.
80 Day Obsession | Week 1 | Day 7 | Roll & Release
Here’s your much-needed first Rest Day!
But I also want to stress the importance of self-care. You’ll hear Autumn talk about it a lot in this program. That’s because you’re training like an athlete. These are not beginner workouts! You need to stretch, relax, and let your body recover from what you’re putting it through. That’s why she created two bonus workouts that you can use anytime, but especially on your rest day.
Today’s self-care workout is Roll & Release, which uses a foam roller to increase circulation to help relieve muscle soreness and restore mobility
Like I said, do these self-care workouts as much as you can. And don’t forget to watch this week’s Weekly Obsession episode on Beachbody On Demand.
Coach Tip
Take some time to recognize the efforts of someone in your group! It’s a way to make someone feel good, but it also encourages everyone else to stay consistent with the program for the next week.
For example: Shout-out to [NAME]! She’s been working hard all week. I love her commitment to her workouts and nutrition. If you have a chance, give [NAME] a virtual high-five for being so dedicated!
80 Day Obsession | Week 2 | Day 8 | Total Body Core
It’s a brand-new week! Let’s kick some booty…and abs…and everything else.
This week the workouts change to 3 sets of 10 reps. So you’ll be doing each set of exercises one time through, then repeating that twice more. Since the reps are lower than last week, can you increase your weights a little? Try it and see!
Today’s workout is Total Body Core. You’ve already done the moves once, so this week I really want you to focus on your form and the "mind-muscle connection." That means visualizing what muscle you’re working, and focusing your attention on the movement. Don’t let your mind wander! Stay in the game for a better workout. It helps you get better results.
A NOTE ABOUT RESISTANCE LOOPS: Make sure you check your loops for tears before each workout, and if you see any throw the loop away and get a new one. Also, have patience with the loops. It can take a little time to get them in the right place, so if you have to, pause the workout, adjust the loop, and restart when you’re ready.
For today’s workout you’re going to need your Beachbody Resistance Loops, a mat, and a chair for balance (those last two are optional). Again, you’ll be doing 3 sets of 10 reps, so be prepared to work hard and feel that booty burn!
PERSONAL QUESTION: How’s your digestion? Getting used to a new diet and eating schedule can be a little uncomfortable for some people. It’s normal to feel that way as your body adjusts, especially if you’re not used to eating lots of fruits and veggies. If you are experiencing any discomfort you might try introducing new foods slowly. Consider eating similar foods for a few days before adding anything new. Also, Shakeology helps support healthy digestion, so be sure you’re incorporating it into your 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.
CA
Hello, Booty!
For today’s workout you’re going to need your Beachbody Resistance Loops, a mat, and a chair for balance (those last two are optional). Again, you’ll be doing 3 sets of 10 reps, so be prepared to work hard and feel that booty burn!
PERSONAL QUESTION: How’s your digestion? Getting used to a new diet and eating schedule can be a little uncomfortable for some people. It’s normal to feel that way as your body adjusts, especially if you’re not used to eating lots of fruits and veggies. If you are experiencing any discomfort you might try introducing new foods slowly. Consider eating similar foods for a few days before adding anything new.
UK
Hello, Booty!
For today’s workout you’re going to need your Beachbody Resistance Loops, a mat, and a chair for balance (those last two are optional). Again, you’ll be doing 3 sets of 10 reps, so be prepared to work hard and feel that booty burn!
PERSONAL QUESTION: How’s your digestion? Getting used to a new diet and eating schedule can be a little uncomfortable for some people. It’s normal to feel that way as your body adjusts, especially if you’re not used to eating lots of fruits and veggies. If you are experiencing any discomfort you might try introducing new foods slowly. Consider eating similar foods for a few days before adding anything new. Also, Shakeology helps support healthy digestion, so be sure you’re incorporating it into your day.†
†Calcium contributes to the normal function of digestive enzymes.
80 Day Obsession | Week 2 | Day 10 | Cardio Core
Cardio Core is up again!
Remember, this workout alternates one cardio interval with one HIIT interval plus a core move for 35 minutes. You’ll need your Beachbody Strength Slides, and don’t forget your Beachbody Performance Energize!
CHECK-IN TIME: How’s everyone feeling so far? Are you committed to your workouts and nutrition? I want you to make a promise to give it your all every day. This is for YOU, not anyone else. So if you don’t do your very best, you’re only cheating yourself. Who has time for that? Not us!
Coach Tip
Now’s a great time to highlight another 80 Day Obsession Success Story. Here’s a good one… Say something like "Here’s Kimberly’s awesome 80 Day Obsession results. Talk about motivation!"
80 Day Obsession | Week 2 | Day 11 | AAA
Be on your AAA game today!
Today’s AAA workout uses weights, Beachbody Resistance Loops, Beachbody Strength Slides, and a mat (optional). It’s 55 minutes of focus on those arms, abs, and a** for 3 sets of 10 reps.
HYDRATION CHALLENGE: We haven’t talked about drinking enough water yet. How much do you drink each day? Autumn recommends that you drink at least half your body weight in ounces every day—and even more if you feel thirsty or sweat a lot. That means that if you weigh 140 pounds you should drink at least 70 ounces of water each day. So I’m challenging you to drink more water!
Being well hydrated is so important to your energy levels and endurance. Dehydration can make you feel tired, rundown, or even hungry. If you want a good source of hydration during your workouts, you might try Beachbody Performance Hydrate. It has electrolytes to help replenish what you lose during your workouts and can help improve your endurance better than more sugary sports drinks. Let me know if you want more info!
80 Day Obsession | Week 2 | Day 12 | Legs
Lean, strong LEGS—here we come!
You’ll be doing 3 sets of 10 reps for 50 minutes. Did you track your weights last week? You can try to lift a little heavier this time since you’ve done the moves once already. Ready to push yourself?
Remember to use Beachbody Performance Recover after each of your workouts. With timed-release protein, carbs, and pomegranate extract, it’s shown to help accelerate muscle recovery and reduce exercise-induced muscle soreness. That’s a good thing on leg day! If you don’t have Recover, let me know and I’ll show you how to get it.
YUMMY TIP: According to your Timed-Nutrition plan, you’ll be having Recover plus a fruit after your workout. You can blend your Recover with banana or cherries to make it extra delicious. Try it and tell me what you think!
80 Day Obsession | Week 2 | Day 13 | Cardio Flow
Back to Cardio Flow today!
You’ll notice that this workout is very similar to last week’s, but I bet you’ll feel a little more confident with the moves this time, and maybe even a little bit stronger. It’s only 30 minutes, so give it all you’ve got then go have a fun, active weekend!
Once you’ve done today’s workout, share your favorite moves with the group. What move do you love, and what move do you love to hate?
DID YOU KNOW?
How do you integrate Shakeology into your meal plan? Timed-Nutrition takes serious dedication, so it’s great to know that at least one of my meals—the one I make Shakeology part of—is going to be super-easy and convenient, and delicious.
Here’s my favorite way to make Shakeology: [ADD YOUR favorite SHAKEOLOGY RECIPE]. What’s your favorite way to drink it?
Want some more inspiration? Try this recipe and tell me what you think!
80 Day Obsession | Week 2 | Day 14 | Stretch & Release
Ahhh, Rest Day!
Why don’t you take this opportunity to do the Stretch & Release workout? It’s only 15 minutes, but it’s a great way to stretch out those sore, tired muscles. They need a break, and you need to do your self-care so you’re ready to tackle Week 3!
CHECK-IN: How do you feel after 2 weeks? Are you seeing results yet? Remember what I said in the beginning of this program—the scale should not be your only tool to measure progress. You’re building muscle, which means your body is changing in a way that may not show up on the scale. Are your clothes fitting differently? Do you feel stronger? Be proud of your hard work, and be patient—the results will come if you’re sticking to the program!
Oh, and don’t forget to watch this week’s Weekly Obsession episode to catch up with Autumn and the cast!
80 Day Obsession | Week 3 | Day 15 | Total Body Core
Congrats on completing two weeks!
This week your workouts will still be 3 sets of 10 reps, but this time you’ll be doing all 3 sets of exercises in a row before moving on to the next set of exercises. This rep pattern totally changes the workout, and you may find them harder since you’re burning out the muscle before moving on. With that in mind, choose your weights carefully. Challenge yourself from the start—you can always lower your weights if you have to. And be sure to track your weights on your Tracker Sheet!
Get ready for Total Body Core. It’s 60 minutes, and you’ll need weights, Beachbody Resistance Loops, and a mat (optional). You’ll be feeling this one all over!
MONDAY MOTIVATION: This is the third week. Remember where you were two weeks ago, and set your sights on where you want to go. Focus on your journey and how you can be your best every day. What can you do better? Better sleep? Better meal prepping? Set your intentions and let nothing stand in your way!
80 Day Obsession | Week 3 | Day 16 | Booty
Boom—another BOOTY day!
Today’s Booty workout is 50 minutes of Beachbody Resistance Loops work, standing and on the floor. The loops are incredible for really engaging the glutes and lifting and sculpting that bum like nothing else. If the workout is getting easier, then choose a heavier resistance or even double up your loops.
80 Day Obsession | Week 3 | Day 17 | Cardio Core
Take a deep breath—it’s Cardio Core today!
The good news is that your workout is only 35 minutes. The great news is that you’re going to get a fantastic—and challenging—cardio workout. So gulp your Beachbody Performance Energize, grab your Beachbody Strength Slides, and go!
NUTRITION TALK: How are you doing with the Timed-Nutrition? What challenges are you having, if any? Let’s share some ideas about our favorite meal combinations and help each other out!
Also, now that you’ve been eating this way for 17 days, you’ve probably got a good rhythm going with some meals. But others you might be getting a little bored with. Have you checked out Autumn’s cooking show FIXATE on Beachbody On Demand for some recipe ideas? She’s got a ton of great, portion-controlled meal ideas on there that can help spice things up for you and your family.
Check out this video of Autumn’s favorite pre- and post-workout snack. Just make sure the recipes will work with your personal Meal Plan before you make them!
The workouts don’t get easier, but you get stronger!
Ready to kick some butt with AAA? You know you are…and I am too. These 55-minutes work everything, so you’ll need a variety of weights plus your Beachbody Resistance Loops and Beachbody Strength Slides. Let’s do this!
SHAKEOLOGY: Now that you’re establishing healthy nutrition and fitness habits, I wanted to take just a second to talk about Shakeology. It really is one of the best ways you can invest in your health, because it’s such a dense source of superfood nutrition in just one glass. What changes have you noticed since you started drinking Shakeology?
80 Day Obsession | Week 3 | Day 19 | Legs
Go heavy or go home…it’s time for LEGS!
This is one of those workouts where you can really challenge yourself, so don’t be afraid to lift heavy—as long as you can maintain proper form. This Legs workout is 50 minutes, and it uses a variety of weights. Use your Tracker Sheet to see what you lifted last week, and try to push a little harder this week. That’s how you get results!
HOW’S YOUR SLEEP? You know you need enough sleep, but are you getting it? If you’re not well rested you’ll have a harder time getting through workouts, but you also tend to be hungrier when you’re tired. And that makes it hard to stick to your nutrition plan. So an important part of your self-care is to make sure you get enough sleep—at least 7Ð9 hours a night. That should be a non-negotiable for you! How much sleep are you getting, and what can you do to get more?
You may not know this, but Beachbody Performance Recharge can help your muscles recover overnight. It’s formulated with key ingredients and plant-based nutrients to support your body’s own muscle repair and help support your results. If you use it, do you notice a difference in how you feel? I like to add a sprinkle of cinnamon to mine. It’s kind of like sneaking a treat right before bed.
80 Day Obsession | Week 3 | Day 20 | Cardio Flow
Cardio Flow for great Saturday vibes…
Cardio Flow is such a nice change of pace from heavy weights, isn’t it? It really challenges my strength and endurance, but it’s also fun. And I love the fact that it’s only 30 minutes—perfect for my crazy weekends!
Speaking of weekends, do you find it hard to stay on plan? For me, it’s really important to get my weekend started off right—by eating a balanced breakfast and doing my workout first thing. Once I’ve done these healthy things for myself it’s easier to stay committed to my goals. Then I have to remind myself that food doesn’t mean fun. The fun is in seeing my family or hanging out with friends. Food is just fuel to help me be a better, happier person.
When I look at it that way, staying on track is a no-brainer. What are some of the ways you stick to your plan on the weekends?
80 Day Obsession | Week 3 | Rest Day |
Technically, today is a rest day, but I want to encourage you to do either Roll & Release or Stretch & Release. You’ll thank me for it!
If you can, I also suggest getting a massage. It really helps restore flexibility and mobility. Your muscles will love it!
Don’t forget to watch this week’s Weekly Obsession episode on Beachbody On Demand.
And make sure you’re planning ahead for next week. Do your shopping and meal prep so you can stay on track!
80 Day Obsession | Week 4 | Day 21 | Total Body Core
Last week of Phase 1!
We’re almost through the first phase of 80 Day Obsession! It’s gone so fast. This week we’re back to 2 sets of 15 reps. By now you’re familiar with all the workouts, so I want you to try and increase your weights again. The only way to make progress is to keep pushing hard. I know we can do it!
Today’s workout is Total Body Core. Coming in at 60 minutes, this is the last time you’ll be doing these moves. Phase 2 starts over with all new moves. Go get your weights and Beachbody Resistance Loops and give it your all!
80 Day Obsession | Week 4 | Day 22 | Booty
Welcome to Booty, Week 4!
Who’s excited for this 55-minute Booty challenge? Remember, we’re back to 2 sets of 15 reps using your Beachbody Resistance Loops and an optional mat. You’re doing an amazing job, let’s continue that momentum!
Coach Tip
Take some time to recognize the efforts of someone in your group! It’s a way to make someone feel good, but it also encourages everyone else to stay consistent with the program for the next week.
For example: Shout out to [NAME]! She’s been super-focused for all 3 weeks now and her commitment inspires me every day. Let’s all give [NAME] a special shout-out!”
You’ll need your Beachbody Strength Slides to crush this 35-minute workout. You might also want to drink Beachbody Performance Energize today to get through a workout this tough.
Energize is great for helping give you that boost you need for your workout. It’s key ingredients and phytonutrients are scientifically shown to help improve exercise performance, sharpen focus, and delay exercise-induced muscle fatigue*. And it only has key ingredients that have been scientifically shown to work.
If you take Energize, how does it help you on days like this?
CA
One more time for Cardio Core!
You’ll need your Beachbody Strength Slides to crush this 35-minute workout. You might also want to drink Beachbody Performance Energize today to get through a workout this tough.
Energize is great for helping give you that boost you need for your workout. It’s key ingredients and phytonutrients are scientifically shown to help improve exercise performance, sharpen focus, and delay exercise-induced muscle fatigue*. And it only has key ingredients that have been scientifically shown to work.
If you take Energize, how does it help you on days like this?
UK
One more time for Cardio Core!
You’ll need your Beachbody Strength Slides to crush this 35-minute workout. You might also want to drink Beachbody Performance Energize today to get through a workout this tough.
Energize is great for giving you the support you need for your workout. It’s key ingredients and phytonutrients will help improve exercise performance‡, and sharpen focus, so you can make it through the workout. And it only contains functional ingredients that have been scientifically shown to work.†
If you take Energize, how does it help you on days like this?
‡Requires 2 scoops
†Contains caffeine, which enhances mental alertness during intense muscular activity.
80 Day Obsession | Week 4 | Day 24 | AAA
AAA Week 4, are you ready?
We’re in the 2 sets of 15 reps again, so you’ll need a variety of weights, your Beachbody Resistance Loops, Beachbody Strength Slides, and an optional mat for this 50-minute workout.
CONFIDENCE CHECK:
Let’s talk confidence today. Having made it this far through the program means you’ve done a lot of incredibly hard work, both mentally and physically. You should be so proud of yourself! I know that I feel my best when I’m eating and exercising regularly, and that gives me confidence. Drinking Shakeology every day is an achievable goal that helps me feel confident that I’m headed in the right direction, so I can be fully present for the important moments in my life.
What gives you confidence?
80 Day Obsession | Week 4 | Day 25 | Legs
Check out those strong LEGS!
Is leg day a love it or hate it deal for you? I personally love it, because even though it’s hard it makes me feel strong. OK, I kind of love the way it makes me look too.
You’ll only need weights today, so buckle down for 50 minutes and churn out those 2 sets of 15 reps like nobody’s business. OK?
BEACHBODY ON DEMAND APP: Have you downloaded the Beachbody On Demand app yet? If not, do it today! One of the reasons I love Beachbody On Demand is you can do your workouts wherever you are. And for times when you don’t have internet, you can save workouts ahead of time to view offline using the Beachbody On Demand app. (Hint, hint: You have no excuses to miss a day of 80 Day Obsession.) All you need is your phone, and you can do your workout. Isn’t that cool? I like it for when I go visit family. I don’t have to fuss over their slow internet connection!
80 Day Obsession | Week 4 | Day 26 | Cardio Flow
Last hard workout of Phase 1!
It’s Cardio Flow, so get into it and enjoy it, because next week’s going to get a little bit harder! You’re still at 4 reps, repeating for 30 minutes. Get your mind right, and before you know it, it’ll be over.
DO YOUR CALORIE CALCULATION AGAIN. The workouts ramp up in Phase 2, so you’re going to do your Calorie Calculation again. Check out the Phase 2 Calorie Calculation in your Starter Guide—it’s a little different than it was in Phase 1. Good news is you might be getting more food! You need that fuel for your workouts.
While it’s important to recalculate your calories for Phase 2, you don’t want to change plans too often. You have to give them time to work, and you have to stick to the plan 100% before deciding that it’s not working for you. People make the mistake of changing brackets every few days because they don’t see results fast enough. They’re also cheating the plan by not following it to a T. Trust the process and give it time!
80 Day Obsession | Week 4 | Rest Day |
We’re at the end of Phase 1! Awesome work, everyone!
Please take your progress photos so you can see how you did in Phase 1. And if you’re willing to share those photos with the group, we’d love to congratulate you on your success! Also take your measurements so you can see how many inches you’ve lost or gained.
Don’t forget your self-care today! Do Roll & Release or Stretch & Release, get a massage…whatever you can do to prepare yourself for brand-new workouts coming at you next week.
Oh, and watch the Weekly Obsession episode on Beachbody On Demand!
Coach Tip
Now’s a great time to highlight another 80 Day Obsession Success Story. Here’s a good one! You can say something like "Want some motivation going into Phase 2? Check out Ali’s 80 Day Obsession results. Amazing, right?"
See you guys tomorrow for Phase 2!
80 Day Obsession | Week 5 | Day 27 | Booty
Welcome to Phase 2 of 80 Day Obsession!
Get ready for all-new moves to work your body in all-new ways! Phase 1 got you started burning fat and building muscle, and in this phase the workouts build in intensity so you really ramp up your results. These brand-new workouts are going to get a little more complex, and a little harder. So take this week to get used to the moves, but continue to push yourself as hard as you can.
Today’s workout is Booty. It’s about 55 minutes long, and you’ll be doing 2 sets of 15 reps using weights and Beachbody Resistance Loops. As always, pay attention to Autumn’s form cues—and get ready to change that butt!
Today’s workout is Cardio Core. You’ll need your Beachbody Strength Slides, Beachbody Resistance Loops, and a mat for this 45-minute workout. Remember, this workout alternates one cardio interval with one HIIT interval followed by a core move. Then at the end you’ll do all the core moves in a row. So get your game face on and let’s go!
Now switching gears to nutrition: Did you recalculate your container bracket at the end of Phase 1? (The formula for recalculating is in your Starter Guide). You need to be sure you’re eating enough to get through these workouts, and the Timed-Nutrition is important to give your body what it needs when it needs it. So make sure you’re eating in the right plan. I can help if you have questions.
Speaking of nutrition, are you getting tired of making the same recipes over and over again? Why don’t you check out Beachbody On Demand for some FIXATE recipes, or the blog for some new ideas? I’ve used this article many times when I need some different lunch ideas.
80 Day Obsession | Week 5 | Day 29 | Total Body Core
Total Body Core is here!
Two sets, 15 reps, 60 minutes. Got it? You’ll need weights, Beachbody Strength Slides, and a mat (optional). These are all-new compound moves, which means you’re working multiple body parts at the same time. Make sure to pay attention to Autumn’s form cues so you get the most benefit from the moves and don’t hurt yourself. Maybe start with slightly lighter weights until you feel more comfortable.
80 Day Obsession | Week 5 | Day 30 | Legs
Work those Legs!
That’s right, it’s leg day again. This one’s about 50 minutes long and uses weights, Beachbody Strength Slides, and an optional mat and chair for 2 sets of 15 reps.
SELF-CARE REMINDER:
I know I talk about this a lot, but Autumn has made it very clear that self-care is a huge part of this program. Especially after hard workouts like Legs, it’s really important to stretch, relax, use a foam roller, take a bath, or whatever you need to do to help your muscles recover. For those of you who have Beachbody Performance Recover, are you still taking it after your workouts? Do you notice a difference?
80 Day Obsession | Week 5 | Day 31 | AAA
Happy Friday! Back to AAA…
Grab all of your equipment, because you’ve got 60 minutes of intense work using your weights, Beachbody Strength Slides, and Resistance Loops. You may also need a mat if you work out on a hard floor and a chair for balance. Choose your weights carefully, and consider going a little lighter until you get used to the moves.
As we head into the weekend, let’s talk meal prep. Are you doing it? What do you love or hate about it? Share your thoughts here, and we can help you with any challenges you might be having.
MEAL PREP TIP: Have you guys seen Autumn’s video on meal-prepping her Shakeology? She creates “smoothie bags” that she fills with fruits and veggies and keeps in her freezer so she doesn’t have to wash or chop on busy days. It’s pretty genius! You can do the same thing; just make sure the containers work for your plan. Fill your freezer bags with whatever you’d normally put in your Shakeology and freeze!
In Phase 2 Autumn takes us from 4 reps to 6 reps in this workout! It’s only 35 minutes, but it moves fast because you’re already familiar with the pattern. I won’t lie—this one’s challenging, but do your best, take a deep breath, and you’ll be so proud of yourself when it’s over!
A NOTE ABOUT NEXT WEEK’S REFEED DAY: Our first modified Refeed Day is next Wednesday. If you’ve never done this before, Autumn adds a few extra, targeted carbs to the plan. The goal is to replenish your muscle glycogen—which can help you work harder and have more energy. Some people wake up the day after looking and feeling leaner and tighter too! The other benefit is that a refeed gives you a little mental break from being 100% on with your clean nutrition. So relax and enjoy it!
I’m bringing up the Refeed Day now because you’ll want to use this weekend to decide what you’re going to eat and do your shopping. For Refeed Day your yellows will all be from the Supplemental Yellow List in your Food Lists. So check out that list, buy what you need, and get ready!
80 Day Obsession | Week 5 | Rest Day |
How is everyone feeling after the first week of Phase 2? For me, having all-new workouts makes this program feel fresh and new. I’m definitely feeling a change in my body, and the new moves are keeping things exciting!
So now that you’ve tried all the workouts from this week, don’t forget your self-care. Do the Roll & Release or Stretch & Release workouts, get a massage, or whatever you have to do to prepare for next week.
Also, now’s a great time to recommit to your goals. You’ve put in so much work to get here, so don’t forget why you started!
Don’t forget to watch this week’s Weekly Obsession episode on Beachbody On Demand.
80 Day Obsession | Week 6 | Day 33 | Booty
Week 2 of Phase 2!
We’ve got Booty on tap today. We’re using weights and Beachbody Resistance Loops, plus an optional mat and chair. This week the workouts change to 3 sets of 10 reps. So you’ll be doing each set of exercises one time through, then repeating that twice more. You’ve done the moves already, so this week you can pick heavier weights and push that much harder!
MOTIVATION MONDAY: A lot of people ask me how I stay motivated to keep working out day after day. It’s true, some days I’m tired, or busy, or sore, or I just don’t feel like it. So what I do to stay motivated is [SHARE YOUR PERSONAL TIP FOR STAYING MOTIVATED].
What do YOU do to stay motivated? Share some of your best motivation strategies with the group. You never know who you’ll inspire!
While we’re on the subject, here’s a great video from Autumn talking about motivation.
I know you’re all ready to crush this workout. Remember, we’ll be alternating one cardio interval with a HIIT interval plus a core move for 40 minutes. You’ll need your Beachbody Resistance Loops and Strength Slides, and remember to have fun. This is for you!
FEEDBACK TIME: Give me some feedback on how you’re doing so far. Are you modifying the moves? How are you adjusting to your nutrition plan? Are you seeing changes in your body or the way your clothes are fitting? Tell me what’s going on with you, and how I can help.
80 Day Obsession | Week 6 | Day 35 | Total Body Core
Refeed Day!
This is your first modified Refeed Day! You’ll also be doing Total Body Core today. It’s 60 minutes, and you’ll need your weights, Beachbody Strength Slides, and an optional mat and chair.
TIPS ON REFEED DAY: Remember to eat off your Supplemental Yellows list today. These are the high-glycemic, fast-absorbing carbs your tired muscles need. THIS IS NOT A CHEAT DAY! The rest of your diet is filled with balanced, healthy nutrition.
That said, today is a great day to try out some yummy sweet recipes. Check out the dessert section on Autumn’s cooking show FIXATE on Beachbody On Demand. Or check out this link for some tasty "no-bake Shakeology" recipes.
Just make sure they match up with the container amounts for your 80 Day Obsession meals. What are you making today?
Today’s Legs workout uses weights, Beachbody Strength Slides, and a mat and chair (both optional). It’s 40 minutes for 3 sets of 10 reps.
HOW ARE YOU FEELING? How do you feel after Refeed Day? Do you notice a difference in your energy? How did you like eating more carbs? Does your body look any different today?
I want to chat about expectations for Refeed Day. As you know, the purpose of refeeds is to refuel your body and give you a little break, mentally and physically. You may see some people showing off a sudden six-pack, or bragging about how much energy they have. If you don’t have the same results, don’t worry! This Refeed Day is a chance for you to see how your body reacts and what works for you. Pay attention to how you look and feel. You can always choose different foods next Refeed Day and see if you notice a difference. Don’t get discouraged by other people’s results—just focus on you!
80 Day Obsession | Week 6 | Day 37 | AAA
Make some noise for AAA Friday!
I want to see if you can lift a little heavier than you did last week, because today we’re doing 3 sets of 10 reps for 60 minutes. Fewer reps means you can push yourself harder, right? Also, since this is a long workout, Beachbody Performance Hydrate is an even smarter choice to replenish electrolytes and help you make the most of that hour.
Coach Tip
Why don’t you upload a photo of one your meals and encourage your challengers to do the same? You can say something like "What are you eating today? Here’s a photo of my lunch. It’s [TELL THEM WHAT YOU’RE EATING]. So good! Share a photo of your food today!"
80 Day Obsession | Week 6 | Day 38 | Cardio Flow
Last workout of the week…Cardio Flow!
You’ve got this. Let’s do it early so we can get on with our Saturday and have some fun! No equipment needed, just a good attitude and some energy!
SHARE YOUR favorite RECIPE: What favorite recipe have you been making for 80 Day Obsession? Please share it with the group so we can make it this weekend or meal prep it for next week.
My favorite recipe is [ADD YOUR favorite HEALTHY RECIPE. POST A PHOTO IF YOU CAN]. I never seem to get tired of it!
80 Day Obsession | Week 6 | Rest Day |
Don’t you love Rest Day?
After two weeks of Phase 2, I have definitely learned to love my rest days. What are your favorite ways to do your self-care? I’m all about [SHARE YOUR SELF-CARE—A GOOD SOAK IN THE TUB? A MASSAGE?].
CHECK-IN: Tell me what’s on your mind this week. How are you feeling? Do you have any questions for me or the group?
Remember to watch the Weekly Obsession episode to see how everyone in the cast is doing!
Coach Tip
This is a good week to highlight another 80 Day Obsession Success Story. Here’s a good one…Post this photo and say something like "See what can happen when you go all in? I don’t know about you, but this motivates me to keep going!"
80 Day Obsession | Week 7 | Day 39 | Booty
Whose Booty is starting to look good?
OK everyone, this week might feel a little harder than last week. You’re still doing 3 sets of 10 reps, but now you’re doing all 3 sets of exercises in a row before moving on to the next set of exercises. Don’t forget to use your Tracker Sheet.
Today’s Booty workout is 60 minutes, and you’ll need weights, Beachbody Resistance Loops, and maybe a mat and chair. Building a great butt is hard work, but it’s so worth it!
MONDAY MOTIVATION: You’re almost halfway through 80 Day Obsession! Time has totally flown by, hasn’t it? Today I want you to appreciate how far you’ve come in these 39 days. Think about the goals you set when you first started. Remind yourself why you’re still here and committed to seeing this program through. Don’t lose sight of those goals now—we’re getting closer!
Can you share how this program is changing you, not just physically, but emotionally too? It can be anything. I love a good non-scale victory!
80 Day Obsession | Week 7 | Day 40 | Cardio Core
We’re halfway through our 80 workouts! Great work, everyone!
What I love about today’s Cardio Core workout is that it’s only 40 minutes, and we only need our Beachbody Resistance Loops and Strength Slides. It’s amazing how you can get such a great workout with just a few pieces of equipment, don’t you agree?
Safety reminder: Make sure to check your loops for tears!
CHECK-IN: ARE YOUR EXPECTATIONS REALISTIC? We’ve been through a lot together in these 40 days, haven’t we? I’m so proud of everyone and what you’ve accomplished so far! Often in my groups I see people comparing their progress to someone else’s and feeling bad about themselves if they don’t think they match up. Please don’t do that! Understand that changes are happening even if you don’t see them yet. When you’re building muscle, you may not see a huge drop on the scale. That’s why we have you take photos and measurements too.
You’ve probably heard Autumn talking about how this journey is about so much more than looking a certain way. It’s about feeling stronger, having more self-confidence, and believing in yourself. So make sure your expectations are realistic! Results will come with effort, patience, and consistency.
80 Day Obsession | Week 7 | Day 41 | Total Body Core
Total Body Core today!
Every day is your chance to get better, so let’s get better together! This one’s a killer, and I mean that in a good way. Three sets of 10 reps in a row before moving on? Hello, muscles on fire! Be sure to get all your healthy nutrition in today!
Coach Tip
Can you talk about the emotional impact you’ve experienced as a result of drinking Shakeology? You might say something like "Why do I drink Shakeology every day? Because it’s so much more than good nutrition. It makes me feel [INSERT YOUR OWN EMOTIONAL IMPACT: e.g., "feel like I’m doing something healthy", "keeps me motivated to stick to my Beachbody program"]. It’s non-negotiable for me. Tell us why you drink Shakeology every day!"
80 Day Obsession | Week 7 | Day 42 | Legs
Pick up those heavy weights…it’s Leg Day!
You’re going to need your weights, Beachbody Strength Slides, and a mat and chair (optional). The workout is 45 minutes, so squeeze those muscles and make it count!
WHY THIS program WORKS: Ever wonder why Autumn and the team put this program together the way they did? As you’ve heard her mention, Autumn spent a year working on the moves that would deliver the most results and then putting them together in a sequence that would burn fat and build muscle. Then she added the Timed-Nutrition plan to make the most out of your workouts. By feeding your body the right macronutrients at just the right times, you’re maximizing your ability to sculpt an amazing body! How cool is that?
If you want to learn more, check out this article on Beachbody On Demand.
80 Day Obsession | Week 7 | Day 43 | AAA
Yay, we’re back to AAA!
This 3×10 rep scheme is challenging, so warm up well and grab all your weights, Beachbody Resistance Loops, Beachbody Strength Slides, and a mat, because you’re going to sweat for 60 minutes.
What’s your favorite meal to eat after a hard workout like this one? Mine is [INSERT YOUR FAVORITE POST-WORKOUT MEAL HERE]. Share yours with the group, or even better, upload a photo of your meal!
Ever wonder what Autumn likes to eat after a workout? Watch this (if you missed it the first time) video and find out!
Cardio Flow! This is 6 reps of everything, no equipment, just bring your positive attitude and energy!
Now that you’ve done this workout several times, are you seeing progress? Is your endurance getting better? Mine is, plus I feel like I’m getting stronger! I love that.
Some of you have probably been able to tell from firsthand experience that Beachbody Performance Energize helps you get more out of your workouts. But have you wondered why Energize is different from other products on the market? Well, a couple major differences are that you get a boost of energy without any artificial colors, flavors, and preservatives.
If you want to learn more about the science behind Energize, watch this video.
Cardio Flow! This is 6 reps of everything, no equipment, just bring your positive attitude and energy!
Now that you’ve done this workout several times, are you seeing progress? Is your endurance getting better? Mine is, plus I feel like I’m getting stronger! I love that.
Some of you have probably been able to tell from firsthand experience that Beachbody Performance Energize helps you get more out of your workouts. But have you wondered why Energize is different from other products on the market? Well, a couple major differences are that you get a boost of energy without any artificial colors, flavors, and preservatives.
If you want to learn more about the science behind Energize, watch this video.
Cardio Flow! This is 6 reps of everything, no equipment, just bring your positive attitude and energy!
Now that you’ve done this workout several times, are you seeing progress? Is your endurance getting better? Mine is, plus I feel like I’m getting stronger! I love that.
Some of you have probably been able to tell from firsthand experience that Beachbody Performance Energize helps you get more out of your workouts. But have you wondered why Energize is different from other products on the market? Well, a couple major differences are that you get a boost of energy without any artificial colours, flavours, and preservatives.
80 Day Obsession | Week 7 | Rest Day |
I know I’m ready for a Rest Day. How about you? The Stretch & Release workout is on my schedule today. What do you have planned?
QUESTION: How many of you have the Beachbody On Demand app? Did you know that you can download your workouts and take them anywhere? It’s perfect for traveling. You can work out in a hotel room, on the beach, in a gym…pretty much anywhere you want! I love it. If you don’t have the app, get it now!
Enjoy your Sunday, and don’t forget to watch this week’s Weekly Obsession episode on Beachbody On Demand.
80 Day Obsession | Week 8 | Day 45 | Booty
Last week of Phase 2!
Wow, where has the time gone? This is your last Booty workout of this phase, and we’re back to 2 sets of 15 reps. So you’ll do each group of exercises two times in a row before moving on. Pick up those heavy weights and your Beachbody Resistance Loops, lay out your mat, and let’s do this!
MONDAY MOTIVATION: Do you find that music helps you push harder? I’m pretty sure it’s a scientific fact that music makes everything better. What’s your favorite workout song? I love [INSERT YOUR FAVORITE SONG HERE].
80 Day Obsession | Week 8 | Day 46 | Cardio Core
After Booty yesterday it will feel good to do some cardio without a lot of weights. You’ll only need Beachbody Strength Slides and Resistance Loops for this 40-minute workout.
SHAKEOLOGY RECIPES: What’s your favorite Shakeology flavor, and how do you like to prepare it? My favorite recipe is [INSERT YOUR FAVORITE SHAKEOLOGY FLAVOR AND RECIPE HERE].
Take some time to recognize the efforts of someone in your group! It’s a way to make someone feel good, but it also encourages everyone else to stay consistent with the program for the next week. For example: Shout-out to [NAME]! She’s been super-focused since we started and her commitment inspires me every day. Let’s all give [NAME] a special shout-out!”
Alternatively, you can highlight another 80 Day Obsession Success Story. Share this photo and say something like “Check out the results of Alida S. See what can happen when you go all in? I don’t know about you, but this motivates me to keep going!”
80 Day Obsession | Week 8 | Day 47 | Total Body Core
Total Body Core…and Refeed Day!
Since we’re back to 2 sets of 15 reps, you might have to go a little lighter than you did last week. I still want you to push yourself, though, so choose a weight that’s heavy enough and know that you can go lower if you have to. You’ll need your weights, Beachbody Strength Slides, and a mat for this 60-minute workout.
REFEED DAY: Remember to eat all your yellow containers from the Supplemental List today. Enjoy the extra food. Your muscles will definitely appreciate it!
What’s your favorite food to eat on Refeed Day?
80 Day Obsession | Week 8 | Day 48 | Legs
Day after Refeed…work those Legs!
You should be well fed after yesterday, so I want you to give it your all in today’s 40-minute Legs workout. Choose weights that challenge you, and don’t forget your Beachbody Strength Slides.
CHECK-IN: How do you feel after Refeed Day? Do you notice a difference in your energy or how you look? Remember that refeeds are a way to get more glycogen into your muscles, and also to give you a mental break from all that clean eating. When you’re working this hard, you need all the help you can get!
80 Day Obsession | Week 8 | Day 49 | AAA
Time to burn out those muscles!
Last time through for this hour-long AAA workout, so let’s send it out with a bang! You’ll need all your equipment: weights, Beachbody Strength Slides, Beachbody Resistance Loops, and an optional mat and chair.
MOTIVATION: Do you need some motivation to keep going after so many weeks of a workout program? I know I do, so I found this fun blog article on Beachbody On Demand to give me extra inspiration when I need it.
Are you more of a goal-oriented person? Check out this article on setting SMART goals. This will help you with goal-setting for Phase 3!
80 Day Obsession | Week 8 | Day 50 | Cardio Flow
It’s your last time doing 6 reps of Cardio Flow. Next week it all changes again! So get into it, and have fun. You’ve made huge progress!
LET’S TALK EATING OUT AND SOCIALIZING: Do have trouble sticking to your eating plan once the “honeymoon phase” is over? How do you deal with parties and other social events? Even though you have fitness or weight-loss goals, life is too short to avoid all the fun stuff! So share with the group how you stay on track while socializing.
Here’s an article with some tips for staying on track in any situation.
And watch this video where Autumn shares her strategies for eating out when you have goals.
Don’t forget your self-care today! You need to be ready for brand-new workouts starting tomorrow.
You should also do your Calorie Calculation again to make sure you’re eating in the right bracket for your goals. Let me know if you have questions about that.
Oh, and watch the Weekly Obsession episode on Beachbody On Demand!
See you guys tomorrow for Phase 3!
80 Day Obsession | Week 9 | Day 51 | AAA
Hello, Phase 3!
Phase 2 was all about cranking up the intensity, and by now, you should be seeing some pretty amazing changes in your body and your strength. So, it’s time to go all out! Autumn’s got fresh challenges on deck starting with today’s workout.
First up, we’ve got AAA. Autumn’s switching it up a bit and throwing a couple tweaks into the mix—including a brand-new warm-up, 3-second holds, and some brutal (in a good way) exercises that combine weights, Beachbody Resistance Loops, and Strength Slides. It’s going to be a tough 54 minutes, but use this workout to really focus on your form and get accustomed to the moves.
NUTRITION CHECK-IN: Did everyone recalculate their calories yesterday? If you have any questions, hit me up and we’ll get you on track for Phase 3!
I don’t know about everyone else, but I’m SO glad we’re not touching weights today. I am sore!
Don’t worry…we’re still sweating it out! Cardio Flow is today’s workout and Autumn is continuing her trend of challenging us. Here’s the good news: we’re only doing 4 reps of each move. The "bad" news? We’re doing 8 sets in 45 minutes! But, with only 4 reps it should go by really fast.
This workout requires a lot of energy, so make sure you time your pre-workout nutrition accordingly. Eat your pre-workout meal at least 1 hour before exercising to give your body time to digest. Beachbody Performance Energize always helps if you need a boost. Just make sure you take it 30 minutes before your workout so it’s got plenty of time to kick in!
80 Day Obsession | Week 9 | Day 53 | Legs
Welcome to your first leg day of Phase 3. Today’s workout is pretty tough, but we are so much stronger now that I know we’ll crush it!
You need weights and Beachbody Strength Slides for this lower body burn. This time, Autumn gives us 12 moves, for 15 reps, two times through. The workout is 52 minutes and we’re really going to exhaust those muscles, so today’s a good day for some post-workout foam rolling. Here’s a great blog post that describes the benefits of foam rolling and some mistakes to avoid.
80 Day Obsession | Week 9 | Day 54 | Total Body Core
Ready for some total-body action? Today we’ve got nearly 60 minutes of Total Body Core with the usual equipment: weights, Beachbody Resistance Loops and Strength Slides, a mat, and an optional chair.
Can you believe we are 54 days into this thing? I’m so proud of all of you for sticking with it. I know it can be hard to stay consistent with a program of this length, so here are a few tips for combatting burnout. And if you have any tips you don’t see on this list, please share in the comments! I know I’d love to hear Ôem!
80 Day Obsession | Week 9 | Day 55 | Cardio Core
Cardio Core is up next!
You know the drill—the workout is 40-ish minutes with 30 seconds of a cardio move, 30 seconds of a HIIT move, followed by an active core recovery move. As for equipment, you’ll need your mat, Beachbody Strength Slides, and Resistance Loops. If you’re struggling a bit with the new workouts during this phase, slow down and pace yourself. You’ve got plenty of time to master each workout!
Coach Tip
Ask everyone if they’re still drinking Shakeology every day. Talk about how and why Shakeology is important to your overall health. Why do you want to be healthy? Are you doing this for you? Or your family? Discuss the importance of staying healthy and fit and encourage your participants to share their reasons too!
You need Beachbody Resistance Loops, Strength Slides, a mat, and of course, weights. You may not want to go too heavy since you have 15 reps of each exercise. Also, you might notice there’s a lot of leg work in this 47-minute booty routine. That’s because it’s Phase 3! These past 2 months have prepared you for these workouts that will challenge multiple parts of your body. So, dig in and give it your all!
Have you started thinking about your meals for next week? Are you planning to try anything new? Share your meal plan with the group and upload a photo of a recipe you plan to make. Everyone loves a good food pic and maybe it will inspire someone to make that same recipe too!
NUTRITION TIP: Let’s chat about that orange container. Are you only filling it with salad dressing? Don’t forget you can use one of your teaspoons to drizzle olive oil on your salads and save those oranges for something like unsweetened shredded coconut, sunflower seeds, or hemp seeds. You don’t have to eat the same thing ALL the time. Mix it up, so you don’t get stuck in a nutrition rut!
80 Day Obsession | Week 9 | Rest Day |
Finally, a much needed (and deserved) rest day!
After all the leg work we’ve done this week, I’m looking forward to getting my Stretch & Release routine in, wrapping up my meal prep, and relaxing. And watching the new Weekly Obsession video, of course!
Earlier this week, we talked about how hard it can be to stay consistent with healthy habits when you’re doing a program this long. It’s natural for some healthy habits to slack—like getting enough sleep. Now that we’re nearly 57 days in, make sure you’re still getting 7-8 hours a night. Adequate sleep is crucial to muscle growth and repair, so make it a goal this week to focus on getting enough z’s! Check out these tips on how to get a better night’s rest.
80 Day Obsession | Week 10 | Day 57 | AAA
This AAA workout is a longer one, clocking in at 57 minutes. If you haven’t already, it’s time to up your resistance. We are in Phase 3 after all! If you get to 10 reps and you feel like you could do one more, bump it up during your next round. I want you all to feel the burn!
NUTRITION CHECK-IN: Get excited! Tomorrow is Refeed Day. If you need some ideas, check out the FIXATE recipe guide for satisfying, energy-inducing carbs like Double Chocolate Cookies, Peanut Butter Chocolate Balls, Melon Sorbet, and more! Just make sure the recipes work with your personal meal plan. What’s everyone planning on eating?
80 Day Obsession | Week 10 | Day 58 | Cardio Flow
45 minutes of Cardio Flow is up next.
Can I be honest with you for a second? Don’t tell Autumn, but I kind of go into "autopilot" mode with this workout—even though we switched up the rep patterns last week. To shake things up, I’m planning on taking my workout outside. I might even invite my kids! What strategies do you have for giving your workouts 110%?
Also, happy Refeed Day! Enjoy those extra carbs. Don’t forget the Purple in the post-workout supplement can be 100% fruit juice today. Note: 1 Purple Juice = 4 oz.
80 Day Obsession | Week 10 | Day 59 | Legs
Who’s ready to feel that lower body burn?
For today’s 51-minute leg workout, you need weights, Beachbody Resistance Strength Slides, and an optional mat or chair. We’re going a little bit heavier, so make sure you have a good variety of weights available. One note: You don’t have to lift super heavy during the plyo moves. Going up a couple pounds should be sufficient. You still want your form to be on point!
NUTRITION CHECK-IN: I’ve been getting this question a lot: "Why so many supplements?"
The key is to remember that these are supplements, as in they supplement a healthy diet. Do you have to take them? No. Do I honestly believe they will help you achieve your goals? You bet!
While I can tell you that they played a huge role in getting me through this program, I’m not asking for blind trust on this one. That’s why I encourage you to learn as much as you can about each supplement and choose the ones that you think will best work for you. The Beachbody On Demand Blog is an awesome resource if you’re looking for in-depth articles on Beachbody Performance and Shakeology. You can also check out this video of Autumn explaining the importance of supplementation. And as always, if you have specific questions, you can always ask me or Beachbody’s staff of registered dietitians, certified trainers, and other experts at BeachbodyExpertAdvice.com.
80 Day Obsession | Week 10 | Day 60 | Total Body Core
Wow, we are at Day 60!
I’m so proud of all of you for staying with me. I know it’s tough to stick with your routine when life throws curve balls your way. To help me stay on track, I always try to stay as prepared as possible—whether that’s downloading today’s workout in case I don’t have wi-fi or taking Shakeology packets with me on-the-go. What do you do to stay consistent?
Back to today’s workout…Total Body Core and it’s almost 60 minutes. And just like yesterday, we’re going to up our weights a bit from last week. In addition to weights, you’ll also need your Beachbody Resistance Loops and Strength Slides. Let’s crush this, fit fam!
80 Day Obsession | Week 10 | Day 61 | Cardio Core
I hope your abs are ready…we’ve got 42 minutes of Cardio Core today!
It’s the same deal as last week. You need your Beachbody Resistance Loops and Strength Slides, a mat, and the workout is 30 seconds cardio, 30 seconds HIIT, and an active recovery core move. Who’s pumped to get their sweat on and bring those ab muscles out of hiding?
NUTRITION TIP: Here’s one idea for a green container I’ve been loving at breakfast time: steamed carrots with a teaspoon of coconut butter and a sprinkle of cinnamon. It’s a sweet treat that I absolutely love waking up to!
80 Day Obsession | Week 10 | Day 62 | Booty
We’re back to booty work!
The workout is a little longer than last week’s, at 54 minutes. FYI it’s a heavier weight day and we’re hitting all the exercises THREE times, so make sure you’re fueling your body properly before AND after your workout.
Speaking of post-workout fuel, who’s addicted to the taste of Beachbody Performance Chocolate Recover? I know I am! But have you guys tried Orange Recover? Mix it with water, ice, and a small orange for a super refreshing treat!
Coach Tip
Now’s a great time to highlight an 80 Day Obsession Success Story. Here’s a good one: Say something like: “Need some motivation to help you push hard down the homestretch? Check out these 80 Day Obsession results. Whoa!”
Can I just say that I’m so excited for our Rest Day? It was a heavy week and we really worked our legs and booty. As always, make sure to get your self-care on with Stretch & Release or Roll & Release, and watch the new Weekly Obsession!
THOSE OF YOU WITH KIDS… Have they noticed your progress? Not just if you’ve lost weight. But have they picked up on the fact that you have more energy? Or you’re more confident? Do they want to live healthier just like you? If they’re eager to jump on the health train, have them try Daily Sunshine. It’s a nutritious smoothie formulated just for kids that will make them feel like they’re getting healthy right alongside you! If they’re already loving Daily Sunshine, snap a photo and share it with the group!
CA
Can I just say that I’m so excited for our Rest Day? It was a heavy week and we really worked our legs and booty. As always, make sure to get your self-care on with Stretch & Release or Roll & Release, and watch the new Weekly Obsession!
UK
Can I just say that I’m so excited for our Rest Day? It was a heavy week and we really worked our legs and booty. As always, make sure to get your self-care on with Stretch & Release or Roll & Release, and watch the new Weekly Obsession!
By now, you’re probably getting the hang of these new workout formats and are seeing new changes in your body. So freaking exciting!
This is your last week of 3 sets and 10 reps. So, I want you to challenge yourself and push even harder. Up those weights. Grab a heavier resistance loop. I know it’s tempting to relax a little or indulge here and there. After all, we’ve been doing this for 63 days. But I promise you, all your hard work, dedication, and discipline will pay off when you look in the mirror on Day 80!
We’re kicking off the week with AAA. It’s 58 minutes and you complete each set of moves 3x in a row before moving on. It’s a killer!
Coach Tip
Now is also a great time to bring up the Beachbody Performance Sampler. It’s a great way for your participants to sample all 5 supplements—Energize, Hydrate, Recover, Recharge, and Creatine—before investing in full-sized tubs (if they haven’t already).
CA
By now, you’re probably getting the hang of these new workout formats and are seeing new changes in your body. So freaking exciting!
This is your last week of 3 sets and 10 reps. So, I want you to challenge yourself and push even harder. Up those weights. Grab a heavier resistance loop. I know it’s tempting to relax a little or indulge here and there. After all, we’ve been doing this for 63 days. But I promise you, all your hard work, dedication, and discipline will pay off when you look in the mirror on Day 80!
We’re kicking off the week with AAA. It’s 58 minutes and you complete each set of moves 3x in a row before moving on. It’s a killer!
UK
OMG Week 11…we are closing in on the finish line!
By now, you’re probably getting the hang of these new workout formats and are seeing new changes in your body. So freaking exciting!
This is your last week of 3 sets and 10 reps. So, I want you to challenge yourself and push even harder. Up those weights. Grab a heavier resistance loop. I know it’s tempting to relax a little or indulge here and there. After all, we’ve been doing this for 63 days. But I promise you, all your hard work, dedication, and discipline will pay off when you look in the mirror on Day 80!
We’re kicking off the week with AAA. It’s 58 minutes and you complete each set of moves 3x in a row before moving on. It’s a killer!
I’m totally feeling those Cardio Flow vibes today…especially after yesterday.
Don’t be surprised if you’re feeling a bit stiff after the past few days (hello, hamstrings!). From that very first inchworm, take it slow and give your muscles a chance to warm up. It’s a 47-minute workout, so you have plenty of time to crank up the intensity!
Changing topics to nutrition. You’ve heard of matcha, right? It’s pretty trendy right now. But did you know how good it is for you? It’s got amazing health benefits—and it’s one of the newest ingredients in Shakeology!
One thing I love about Shakeology: the formulators are constantly looking for new ingredients and ways to make Shakeology better. If you want to learn more about some of the ingredients that go into Shakeology, video has some helpful info. (Darin Olien starts talking about matcha at the 3:15 mark.)
I’m totally feeling those Cardio Flow vibes today…especially after yesterday.
Don’t be surprised if you’re feeling a bit stiff after the past few days (hello, hamstrings!). From that very first inchworm, take it slow and give your muscles a chance to warm up. It’s a 47-minute workout, so you have plenty of time to crank up the intensity!
Changing topics to nutrition. You’ve heard of matcha, right? It’s pretty trendy right now. But did you know how good it is for you? It’s got amazing health benefits—and it’s one of the newest ingredients in Shakeology!
One thing I love about Shakeology: the formulators are constantly looking for new ingredients and ways to make Shakeology better. If you want to learn more about some of the ingredients that go into Shakeology, this video has some helpful info.
I’m totally feeling those Cardio Flow vibes today…especially after yesterday.
Don’t be surprised if you’re feeling a bit stiff after the past few days (hello, hamstrings!). From that very first inchworm, take it slow and give your muscles a chance to warm up. It’s a 47-minute workout, so you have plenty of time to crank up the intensity!
Changing topics to nutrition. You’ve heard of matcha, right? It’s pretty trendy right now. But did you know how good it is for you? It’s got amazing health benefits—and it’s one of the newest ingredients in Shakeology!
One thing I love about Shakeology: the formulators are constantly looking for new ingredients and ways to make Shakeology better. If you want to learn more about some of the ingredients that go into Shakeology, this video has some helpful info.
I know, I know. They’re probably still feeling pretty sore. I know mine are! If you’re worried about not getting through the full 56 minutes, I suggest foam rolling a couple hours BEFORE the workout. Hopefully that’ll help loosen you up for another day of 3 x 10.
80 Day Obsession | Week 11 | Day 66 | Total Body Core
A new day…and a new chance to take on Total Body Core!
3 sets of 10 reps is still the name of the game, but you complete each set 3x before moving on to the next set. The workout is 60 minutes, so keep those weights nearby in case you need to drop to a lighter one.
Check in with yourself today. Have you noticed any changes that don’t have to do with your weight? Is your skin clearer? Are you feeling less bloated? Are you more focused because you’re 60+ days into cleaner eating? Share with the group any non-scale victories you’ve experienced!
NUTRITION REMINDER: Don’t forget you can swap Meal Option 1 with your pre-workout meal. This is a great option if you’re working out early and don’t want to eat immediately before. Meal Option 1 was specifically designed to accommodate Shakeology with almond or coconut milk, and fruit!
80 Day Obsession | Week 11 | Day 67 | Cardio Core
Time for that cardio burn!
You’ve done Cardio Core a few times now. Make it a goal to challenge yourself today. Really sink into those duck walks, step it up with some heavier resistance loops, and speed up those step-throughs! Make these 40-ish minutes count!
The weekend is right around the corner. Anyone doing anything fun? If you’ve got birthday parties or get-togethers where you know you’ll confront temptations, make sure you drink Shakeology or eat one of your containers before you go. Remember, you have goals and every day you stick with the program takes you one step toward the finish line!
Coach Tip
Take some time to recognize the efforts of someone in your group! It’s a great way to make someone feel good, but it also encourages everyone else to stay consistent with the program through the homestretch.
For example: Shout-out to [NAME]! Her commitment to staying on track while traveling is really inspiring! Let’s all give [NAME] a special shout-out!"
80 Day Obsession | Week 11 | Day 68 | Booty
Can you believe it? It’s our last time doing 3 sets of 10 reps for booty day!
Today’s workout is 55 minutes long. You may want to grab that optional chair with your Beachbody Resistance Loops, Strength Slides, and weights today. I know I will because I’m still feeling the burn from Legs and Total Body Core!
PROGRESS CHECK: Does anyone feel like they’ve hit a plateau? 80 Day Obsession is designed to constantly challenge you in new ways—whether it’s switching up your reps or recalculating your calories—so hopefully your progress hasn’t stalled too much. If you think it has, though, check in with yourself. Are you really following the eating plan to a T? Are you giving each workout your all? If you’re doing both those things, but you still feel like you’re not where you should be, message me or check out BeachbodyExpertAdvice.com where you can find registered dietitians, certified trainers, and other experts who can help answer your questions.
80 Day Obsession | Week 11 | Rest Day |
Oh, rest day, how I’ve missed you!
I’m trying a little something different for my self-care today—meditation. Beachbody On Demand has a few meditation routines in the Beachbody Yoga Studio section that can you help you relax and de-stress. It’s the perfect way to wind down after a week of tough workouts.
Congrats on making it through another week! As always, watch the new Weekly Obsession video and I’ll see you tomorrow for Week 4 of Phase 3!
Coach Tip
Refeed Day is coming up next week! Share what you learned from YOUR last Refeed Day experience and what you would change this time around. Encourage others to do the same.
80 Day Obsession | Week 12 | Day 69 | AAA
Our fourth week of Phase 3 is officially here!
AAA is up first. Think 58 minutes of all-out sweat. We’re back to 15 reps this week, so I want you to do a form-check. It’s never too late to make tiny adjustments to help you sculpt those muscles and get the most out of these workouts. Use a mirror or record yourself with your phone or tablet to evaluate your form and see if there are any areas where you can improve.
NUTRITION NOTE: I hope you’ve been drinking your Shakeology consistently for the last 69 days. Did you know that consistency can earn you some loyalty cred? Drinking Shakeology every day for a year puts you in an elite group called 365ers. It’s an awesome program where you can earn cool prizes, on top of major bragging rights, for living your healthiest life with Shakeology—which you probably had already been doing! Check out this article if you want to learn more about the program.
80 Day Obsession | Week 12 | Day 70 | Cardio Flow
Let’s get down to business. We’re going to sweat it out with 47 minutes of Cardio Flow today. After this, we only have to do Cardio Flow one more time, so let’s make it count!
Also, today marks our very last Refeed Day! As someone who’s an emotional eater, I’ve found Refeed Days to be a much-needed mental break. It’s way easier to stay on point with my nutrition when I know I’ll be able to reward myself with something a little decadent. Anyone else an emotional eater? If so, here are some tips on how to break the cycle.
Can you believe we only have TWO more leg days to go?
Think back to your first leg day. Compare your strength and performance from your first leg day to today’s. How much stronger are you now?
In honor of today’s workout, here’s a funny article about the struggle of leg day. I can definitely relate to [INSERT NUMBER FROM ARTICLE.]
PS: Today’s workout is 54 minutes long and you need the same equipment as last week—weights and Beachbody Strength Slides!
Coach Tip
Ask your participants how they feel the day after Refeed Day. Encourage them to snap selfies if they’re feeling lean and strong! You may also want to suggest they have Beachbody Performance Recharge tonight. It’s a nutritious way to enjoy a nighttime “treat,” especially when blended with some cinnamon and ice.
CA
Can you believe we only have TWO more leg days to go?
Think back to your first leg day. Compare your strength and performance from your first leg day to today’s. How much stronger are you now?
In honor of today’s workout, here’s a funny article about the struggle of leg day. I can definitely relate to [INSERT NUMBER FROM ARTICLE.]
PS: Today’s workout is 54 minutes long and you need the same equipment as last week—weights and Beachbody Strength Slides!
UK
Can you believe we only have TWO more leg days to go?
Think back to your first leg day. Compare your strength and performance from your first leg day to today’s. How much stronger are you now?
In honor of today’s workout, here’s a funny article about the struggle of leg day. I can definitely relate to [INSERT NUMBER FROM ARTICLE.]
PS: Today’s workout is 54 minutes long and you need the same equipment as last week—weights and Beachbody Strength Slides!
80 Day Obsession | Week 12 | Day 72 | Total Body Core
Three words: Total. Body. Core.
It’s our second to last time doing this one so let’s make it count! Lunge lower, crunch harder, and slide like it’s no one’s business. You know what equipment you need—a variety of weights, your Beachbody Resistance Loops and Strength Slides, and an optional mat.
Today’s workout is a long one (58 minutes) but I dare you to give 200%. I know you’ve got it in you!
Coach Tip
Now’s a great time to highlight an 80 Day Obsession Success Story. Here’s a good one: Say something like: “Need some motivation to help you push hard down the homestretch? Check out these 80 Day Obsession results. Whoa!”
80 Day Obsession | Week 12 | Day 73 | Cardio Core
Cardio Core, we meet again!
You need all the energy you can get for these next 40 minutes. That’s why smart snacking is key. What snacks are you loving lately? Share in the comments!
BREAKFAST TIP: Bored of eating eggs to cross off that red container at breakfast? Swap it for plain Greek 2% yogurt or cottage cheese!
80 Day Obsession | Week 12 | Day 74 | Booty
Oh hey, it’s Booty Day! Grab those Beachbody Resistance Loops, Strength Slides, weights, and a chair (totally optional) and let’s get sweaty. It’s only 47 minutes, but I promise you, your booty is going to work!
Speaking of booty, how’s your "belfie?" I know what you’re thinking…what on earth is a "belfie?" It’s a selfie of your booty progress!
I’ve noticed major changes in my booty since we’ve started. It’s higher, tighter, and definitely rounder! Major peach emoji vibes if you catch my drift. If you’re down, share a "belfie" of your booty transformation!
WORKOUT CHALLENGE: For a bigger booty burn, double up those loops today!
80 Day Obsession | Week 12 | Rest Day |
Y’all. We are SO close. Tomorrow we begin the final week of 80 Day Obsession—Peak Week!
This week is going to be your biggest challenge yet. If you’re doing the optional Peak Week Nutrition Plan, you’ll be cutting back on the yellow containers to help fine-tune your results. You might feel a little hangry (totally natural) but just remember that’s it’s temporary and part of the process. Make sure you’ve done your meal prep so you don’t have to think about it—just do it!
Take care of yourself today, watch the Weekly Obsession video, stretch it out, and get a solid night’s sleep. You’re almost there!
80 Day Obsession | Week 13 | Day 75 | AAA
This is it. PEAK WEEK.
For the next 6 days, we take on a mix of Autumn’s favorite workouts from each phase, starting with AAA. Today, you need weights, Beachbody Resistance Loops and Strength Slides, a mat, and an optional chair for this 53-minute sweat session. I promise you’re going to be absolutely blown away by how much stronger you are. But that’s not an excuse to take it easy. Go heavier. Double up your loops. Up the intensity. You know how to challenge yourself.
Now’s definitely not the time to slack off with your nutrition either. So, wrap up that meal prep if you haven’t already. You don’t want anything standing between you and your 80-day transformation.
80 Day Obsession | Week 13 | Day 76 | Cardio Flow
Here we go…last Cardio Flow of 80 Day Obsession!
We’ve got the same moves, but Autumn is mixing it up again! So really focus on engaging all those muscles and embracing that burn. After you’ve crushed this workout report back: are there any moves that you hated before that you’re digging now?
By the way, how are those goals coming along? Share with the group what they were on Day 1 vs. what they are right now. Have they changed at all? Goal-setting is super important for living a healthier life, so hopefully by now you’ve started thinking about what you want to accomplish next!
80 Day Obsession | Week 13 | Day 77 | Legs
Today’s another throwback…Legs from Phase 1!
Bust out those tracker sheets and compare your weights from today and your first phase of 80 Day Obsession. It’s crazy how much stronger you can get in just 3 months!
3 sets of 10 for 54 minutes. Grab your weights and let’s do this thing! Afterwards, make sure you drink your Recover. Making sure you get adequate protein is super important for rebuilding those muscles and finishing the program strong!
80 Day Obsession | Week 13 | Day 78 | Total Body Core
Who’s amped? It’s the last day of Total Body Core!
It’s the Phase 3 version of this workout, so you’ll need weights, Beachbody Resistance Loops and Strength Slides, a mat, and the optional chair for this 57-minute workout. It’s time to really focus on shredding out that core while getting some last-minute sculpting action for your whole body.
How is everyone feeling? If you decided to do the optional Peak Week Nutrition Plan, it can be tough, but I promise you, it will be worth it. Grab the foam roller if you’re sore and try to get a solid 8 hours of sleep if you can. Every bit of self-care helps this week!
80 Day Obsession | Week 13 | Day 79 | Cardio Core
We’re nearly there, fit fam!
Cardio Core from Phase 2 is up next. This format should be fresh in your mind—41minutes with 30 seconds of moderate intensity cardio followed by 30 seconds of HIIT plus a core move.
Since we’re nearing the finish line, I want you to start thinking about what’s next. After all, living a healthier life doesn’t stop on Day 80. You’ve got to build on the habits you’ve formed over the last 80 days (and trust me you’ve built some good ones!) and set some new goals.
So, what’s next for you? Are you down for another round of 80 Day Obsession? Or are you going to check out one of Autumn’s other programs on Beachbody On Demand? Let me know if you need suggestions and we’ll figure something out together.
80 Day Obsession | Week 13 | Day 80 | Booty
OMG. We did it. Day 80. Can you believe it’s here?!
I want to congratulate everyone on sticking with the group for the full 80 days. I couldn’t be prouder of you. Each one of you is an inspiration and it’s been an honor watching you grow and transform.
You have just one more 60-minute Booty Phase 2 workout. And don’t forget to take your final photos and measurements tomorrow morning! And while you’re at it, please share your photos with the group if you’re comfortable doing that. We all want to celebrate with you!
It’s been a total blast working out with you guys. Thanks for joining! Don’t forget to reach out to me if you want help deciding what to do next.
