Clean Week | Prep Week | Day 1 |

Welcome to our Clean Week Challenge Group! This group is designed to support you through 7 days of simple lifestyle changes so you can eat better, start losing weight, and create the healthy habits you need for lifelong health and fitness. We’ll be starting our group on___[date]___, but we’ll spend the next few days getting everyone ready so you have a great experience when we start!

Clean Week is a great way to start your health and fitness journey. During our Challenge Group, you’ll get a taste of what it takes to achieve real results by working out daily, fueling your body with the right nutrition, drinking Shakeology, and holding each other accountable.

While this group is only 7 days, I promise you that as you realize how easy it is to make these healthy changes—and how good you feel—you won’t want to stop! I hope you’ll want to continue getting results—and keeping them—by adopting an ongoing healthy lifestyle, including healthy nutrition, fitness, and support.

And Clean Week trainer Megan Davies and I will be here to support you along the way.

I encourage you to make the most of this Challenge Group. Ask questions, share your experiences, and connect with other members. Be open and rely on the group. We’re in this together so we can help each other succeed. For extra support, I’ll add helpful nutrition and fitness tips, inspirational thoughts, tasty recipes, and motivational updates from Megan.

So, let’s break the ice! Start by introducing yourself. Just copy and paste your answers to the following questions below:

  1. Why are you committing to this challenge?
  2. Where do you live?
  3. How can we best support you to reach your goals?

Here’s a message from Megan welcoming you to the Clean Week Challenge! Check it out.

image


Clean Week | Prep Week | Day 2 |

US

As I said before, Clean Week is the perfect way to get started on a healthier lifestyle. In just one week, you’ll experience the complete Beachbody solution, which combines healthy nutrition, fitness, and support„all the ingredients you need for success. I’ve seen so many of my customers have incredible success with this solution.

If you haven’t purchased your Clean Week Shakeology Sampler yet, I encourage you to do so for the full Clean Week experience. Here’s what it includes:

  • 7 Day Supply of Shakeology: More than just a delicious superfood, protein packed shake with vitamins and minerals, adaptogens, probiotics, and more, Shakeology has tremendous benefits to help you get your best results, like helping you feel full until your next meal, and supporting healthy weight loss.*
  • Shakeology Welcome Guide: This handy guide has everything you need to know about Shakeology, including details of our globally sourced premium ingredients and how they benefit your body.
  • Clean Week Meal Planner: This is your step by step guide to healthy eating. It includes a variety of simple and delicious recipes for your meals and Shakeology. And it shows you the power of meal prepping, so you can spend less time in the kitchen and have healthy choices on hand all week.
  • Clean Week Quick Start Guide: Jump right in to the program with this simple guide that shows you how to get started in 3 steps.

During our Clean Week Challenge Group, we’ll be using the 4 free Clean Week workouts by Megan Davies on BeachbodyOnDemand.com to shape and define your abs, build strength while targeting all the major muscle groups, burn calories and kick start your metabolism, and increase your range of motion while lengthening and strengthening your muscles.

Be sure to review all these program materials before we start Clean Week so you’re ready to go!

*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.

image

CA

As I said before, Clean Week is the perfect way to get started on a healthier lifestyle. In just one week, you’ll experience the complete Beachbody solution, which combines healthy nutrition, fitness, and support„all the ingredients you need for success. I’ve seen so many of my customers have incredible success with this solution.

If you haven’t purchased your Clean Week Shakeology Sampler yet, I encourage you to do so for the full Clean Week experience. Here’s what it includes:

  • 7 Day Supply of Shakeology: More than just a delicious superfood, protein packed shake with vitamins and minerals, adaptogens, probiotics, and more, Shakeology has tremendous benefits to help you get your best results, like helping you feel full until your next meal, and supporting healthy weight loss.
  • Shakeology Welcome Guide: This handy guide has everything you need to know about Shakeology, including details of our globally sourced premium ingredients and how they benefit your body.
  • Clean Week Meal Planner: This is your step by step guide to healthy eating. It includes a variety of simple and delicious recipes for your meals and Shakeology. And it shows you the power of meal prepping, so you can spend less time in the kitchen and have healthy choices on hand all week.
  • Clean Week Quick Start Guide: Jump right in to the program with this simple guide that shows you how to get started in 3 steps.

During our Clean Week Challenge Group, we’ll be using the 4 free Clean Week workouts by Megan Davies on BeachbodyOnDemand.com to shape and define your abs, build strength while targeting all the major muscle groups, burn calories and kick start your metabolism, and increase your range of motion while lengthening and strengthening your muscles.

Be sure to review all these program materials before we start Clean Week so you’re ready to go!

image


Clean Week | Prep Week | Day 3 |

US

I wanted to share a quick follow up to my post yesterday about Shakeology. Truthfully, Shakeology was the easiest habit for me to develop—and I’m confident it will be yours, too! Why do I recommend it so strongly for our Clean Week Challenge Group? Because in our fast paced lives, the dense nutrition of Shakeology will help give your body what it needs quickly and easily every day. Not only is it delicious, it’s designed to help you get your best results from your workouts and your meal planner and can help you:*

  • Lose weight
  • Curb junk food cravings
  • Support your digestion and regularity
  • Provide healthy energy

Try These Delicious Recipes
To make your shakes even more tasty, the Clean Week Meal Planner includes recipes for each of your Shakeology flavors. Check out Megan’s recipe videos on the Clean Week program page on BeachbodyOnDemand.com. Then make sure to get the ingredients for the recipes you want to try by Day 1. My favorite Shakeology recipe is [INSERT FAVORITE RECIPE]!

*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.

image

CA

I wanted to share a quick follow-up to my post yesterday about Shakeology. Truthfully, Shakeology was the easiest habit for me to develop—and I’m confident it will be yours, too! Why do I recommend it so strongly for our Clean Week Challenge Group? Because in our fast-paced lives, the dense nutrition of Shakeology will help give your body what it needs quickly and easily every day. Not only is it delicious, it’s designed to help you get your best results from your workouts and your meal planner and can help:

  • Build and repair muscle tissue
  • Support healthy glucose metabolism
  • Maintain immune system function
  • Maintain good health

Try These Delicious Recipes
To make your shakes even more tasty, the Clean Week Meal Planner includes recipes for each of your Shakeology flavors. Check out Megan’s recipe videos on the Clean Week program page on BeachbodyOnDemand.com. Then make sure to get the ingredients for the recipes you want to try by Day 1. My favorite Shakeology recipe is [INSERT FAVORITE RECIPE]!

image


Clean Week | Prep Week | Day 4 |

US

Meal prep is definitely one of your biggest tools for a successful Clean Week. Like the saying goes, failing to prepare is preparing to fail!

So now, with only two days left before Day One of our challenge, it’s important that you’re ready to fuel your body the right way. Here’s how to prepare:

  1. Clear any junk foods or snack foods from the main parts of your pantry. If you have kids who eat snack foods, keep the foods in one spot in your pantry that’s reserved just for them. (Don’t worry, Shakeology can help you curb those junk-food cravings!)*
  2. Read the Clean Week Meal Planner and create your Clean Week menu.
  3. Go grocery shopping. (Don’t forget the ingredients for the Shakeology recipes you want to try!)
  4. Do your meal prep now so you’re ready for the entire week—it really helps you stay on track.

SUCCESS TIP #1
By preparing as much food as possible, in advance, you can minimize your cooking during the week. So if you’re planning to enjoy the same recipe several times during the week, just multiply the ingredients in the recipe by that number and make it all at once.

*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.

image

CA

Meal prep is definitely one of your biggest tools for a successful Clean Week. Like the saying goes, failing to prepare is preparing to fail!

So now, with only two days left before Day One of our challenge, it’s important that you’re ready to fuel your body the right way. Here’s how to prepare:

  1. Clear any junk foods or snack foods from the main parts of your pantry. If you have kids who eat snack foods, keep the foods in one spot in your pantry that’s reserved just for them.
  2. Read the Clean Week Meal Planner and create your Clean Week menu.
  3. Go grocery shopping. (Don’t forget the ingredients for the Shakeology recipes you want to try!)
  4. Do your meal prep now so you’re ready for the entire week—it really helps you stay on track.

SUCCESS TIP #1
By preparing as much food as possible, in advance, you can minimize your cooking during the week. So if you’re planning to enjoy the same recipe several times during the week, just multiply the ingredients in the recipe by that number and make it all at once.

image


Clean Week | Prep Week | Day 5 |

Have you set your goals for the next 7 days? If you haven’t, today is the day! Ask yourself what you want to accomplish. Do you want to:

  • Improve your nutrition?
  • Start creating healthy habits?
  • Feel confident about your health and fitness?

Whatever your goals are, write them down and put them where you can see them every day. Keep them realistic. You aren’t going to lose a ton of weight or get completely toned in a week. But you CAN start moving in the right direction, which is a great first step.

Keep Track of Your Progress
With Clean Week, and any nutrition and fitness program you do in the future, it’s important to track your progress. That’s why we have a free My Challenge Tracker app for you to use in this Challenge Group. I’ll be able to see your results on a daily basis and provide encouragement to help you stay on track.

In addition, we included a Transformation Tracker in your Clean Week Quick Start Guide for you to record your ‘before’ weight, photos, and measurements in one handy spot. Believe me, you’ll be glad you did this later when you see how far you’ve come. Plus, you’ll need your ‘before’ info if you want to later enter your results to the Beachbody Challenge to get your free gift!

image


Clean Week | Prep Week | Day 6 |

Now let’s talk Clean Week workouts. To get started, just go to BeachbodyOnDemand.com and you can stream all four workouts for FREE!

Trainer Megan Davies created these four workouts—Cardio, Strength, Core Function, and Active Flex—to introduce you to the foundations of fitness. The result is a well rounded fitness program that’s perfect for all levels. If you have any questions about how to access these workouts, just ask me!

Getting Ready to Work Out
You’ll do one 30 minute workout each day. All the workouts consist of simple yet effective exercises based on popular workout programs found in the full Beachbody On Demand library, so when you finish Clean Week you’ll be familiar with Beachbody programs and ready to start your next one.

Only one workout requires equipment the Strength workout. You’ll need one set of dumbbells. Simply choose a weight that feels right to you. Start with lighter 5 lb. dumbbells, then try 10 or 15 lb. dumbbells for your next level up. You can always increase your weight as you get stronger.

Finally, decide what time of day to work out. Block off that time on your calendar, and commit to it. You should also decide where you want to work out. With Beachbody On Demand, you can stream the workouts on your TV, laptop, mobile device, or tablet for the flexibility to work out anywhere you want.

image


Clean Week | Prep Week | Day 7 |

GET EXCITED! Tomorrow is the first day of Clean Week! That means today is your last day to check these items off your list:

__Review your program materials
__Schedule your workouts
__Find your workout space
__Get a set of dumbbells
__Set your goals (short term and long)
__Take your "before" photos and record your measurements
__Remove all junk foods from your kitchen
__Do your meal prep—it’s so important to your success this week!

Remember, before you make it a lifestyle, you only need to make it through this week. And we are going to CRUSH IT!

image


Clean Week | Week 1 | Day 1 | Core Function

Welcome to your official first day of Clean Week!

By now you should be ready to hit the ground running. Are you excited to start your new healthy lifestyle? Ready to dive in? Today you’ll do your first official workout and then, of course, you’ll have your first delicious shake. Let’s get started!

Today’s workout is Core Function. You’ll be shaping and defining your abs with full body movements that really engage your core. So grab your water and a towel and let’s sweat it out!

After you finish, check in with the group and let us know how it went for you! Let’s encourage each other!

Café Latte Banana Shakeology (Café Latte or Vegan Café Latte recipe)

image


Clean Week | Week 1 | Day 2 | Cardio

US

Shakeology is the perfect between meal supplement that’s so much more than just a simple snack. It’s formulated with superfood nutrition that most people don’t get in their everyday diets, like premium proteins, antioxidants, phytonutrients, prebiotics, probiotics, and other key ingredients. It’s so delicious—and versatile! You’ll find great Shakeology recipes in your Clean Week Meal Planner. I’ve also included some additional recipes here.

Not only is it a quick, easy, and delicious treat, 81% of surveyed daily Shakeology drinkers said it helped reduce their cravings for junk food.* Shakeology is a great way to fuel your body with powerful nutrients and help you stay on track with the Clean Week program.

SUCCESS TIP #3
If you want a thick, soft serve ice cream textured smoothie, simply peel, cut, and freeze some bananas, then blend them with your Shakeology and enjoy!

Check out more great tips from Megan.

*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.
Based on a survey of 2,769 Shakeology users, including independent Team Beachbody Coaches, who drank Shakeology 5 or more times per week and exercised at least 3 times per week.

Almond Butter Cup (Chocolate or Vegan Chocolate recipe)

image

CA

Shakeology is the perfect between-meal supplement that’s so much more than just a simple snack. It’s formulated with superfood nutrition that most people don’t get in their everyday diets, like premium proteins, antioxidants, phytonutrients, prebiotics, probiotics, and other key ingredients. It’s so delicious—and versatile! You’ll find great Shakeology recipes in your Clean Week Meal Planner. I’ve also included some additional recipes here.

Not only is it a quick, easy, and delicious treat, 97% of surveyed daily Shakeology drinkers believe it’s a smart investment in their health.† Shakeology is a great way to fuel your body with powerful nutrients and help you stay on track with the Clean Week program.

SUCCESS TIP #3
If you want a thick, soft serve ice cream textured smoothie, simply peel, cut, and freeze some bananas, then blend them with your Shakeology and enjoy!

Check out more great tips from Megan.

†Based on a survey of 2,769 Shakeology users, including independent Team Beachbody Coaches, who drank Shakeology 5 or more times per week and exercised at least 3 times per week.

Almond Butter Cup (Chocolate or Vegan Chocolate recipe)

image


Clean Week | Week 1 | Day 3 | Strength

Today’s workout is Strength. This workout targets all the major muscle groups to give you total body definition.

With these moves, remember it’s quality over quantity. Great form will help you get your best results, so slow down if you need to but power through it. Now, grab your weights and start sculpting a leaner you.

When you’re done, let us know your favorite move!

SUCCESS TIP #2
Stay hydrated! Water plays such a big role in many of your body’s systems. It helps you exercise more effectively and helps control hunger. Every day, you should drink water equal to your body weight, divided by two, in ounces. So if you weigh 160 pounds, you should consume 80 ounces of water daily.

Chocolate Covered Cherry Shakeology (Chocolate or Vegan Chocolate)

image


Clean Week | Week 1 | Day 4 | Active Flexibility

Congrats, we’re halfway through the week! Today is Active Flex. But first I’d like to give some shout outs…

Coach Tip

Take some time to recognize the efforts of one or more people in your group. This helps foster camaraderie and strengthens community spirit. It’s also a great way to encourage people to stay consistent with the program over the upcoming weekend.

You could post about someone who is on point with the workouts, staying on track with the Meal Planner, drinking their daily Shakeology, or being super supportive to others in the group. For example: Shout out to [Name]! Her meal prep game is strong and she is crushing her workouts!

Now, back to Active Flex. This workout will increase your range of motion, lengthen and strengthen your muscles, and leave you feeling more flexible and relaxed. It’s a great opportunity to stretch your muscles and work through any soreness from your first 3 days so you can be ready for the last 3 days.

As always, check back in here after you finish and let us know how you feel!

Berry licious (Vanilla or Vegan Vanilla)

image


Clean Week | Week 1 | Day 5 | Core Function

We’re back to Core Function today so I want you to push yourself a little more. How are you feeling? Are you comfortable with the moves? Is your form good? Are you ready to take the intensity up a notch? Then follow the intensifier and put more into every move so you can burn even more calories and boost your results.

Just two days left—you’re almost there! Don’t forget, I’m here to help you get the results you want, not just this week but on the next step of your health and fitness journey, too. Keep going. You’re doing great!

Nutty Mocha Latte Shakeology

image


Clean Week | Week 1 | Day 6 | Cardio

Today’s workout is cardio. This heart pumping routine with intervals of cardio bursts can kick start your metabolism, so you burn fat, shed pounds, and feel energized.

By this point, you’ve tried most of the Shakeology flavors, so tell me: what is your favorite flavor? More importantly, have you noticed any changes since you’ve started drinking Shakeology 6 days ago? More energy? Better digestion?

Coach Tip

Share what Shakeology has helped you with the most.

Banana Bread Shakeology (Vanilla or Vanilla Vegan)

image


Clean Week | Week 1 | Day 7 | Strength

Think back to just a week ago. What were your short term goals? Did you accomplish them? How do feel now that you’re done? Finishing Clean Week is one the most important steps you’ve taken toward a healthier lifestyle. You’ve created the healthy habits you need to reach your long term goals. And you’ve got momentum! So your next best step is to try a Challenge Pack. It has just what you need to continue getting great results: a 30 day supply of Shakeology, an annual membership to Beachbody On Demand, the Portion Fix eating system, and of course, my ongoing support. I’ll be here to keep you accountable and support you every step of the way.

If you’re curious about which program to do next, check out the video below. In it, Megan gives you some quick tips on how to pick your next program on Beachbody On Demand. I’ll be here to discuss what’s next for you, too. Remember, with Beachbody’s total solution of fitness, nutrition, and support, you get everything you need to succeed on your journey to a healthy lifestyle. I’ve helped so many people reach their goals and get the results they’ve always wanted. I’m excited to help you do the same!

Strawberry Almond Dream Shakeology

image