Welcome to our FIRE AND FLOW group!
Some of you might be starting your health and wellness journeys for the first time. Others might be used to working out but are looking for a workout routine that’s more sustainable. Well, FIRE AND FLOW’s got you.
Our trainers Jericho and Elise created FIRE AND FLOW to take the stress out of getting fit. These next 4 weeks are all about falling in love with movement, nourishing our bodies, and being good to ourselves.
And we all know how important nutrition is for reaching your goals. If you’re wondering which nutrition program best fits your lifestyle, take a quick quiz at FindMyProgramTool.com.
I can’t wait to start this journey with all of you. Drop a hello in the comments and share a little bit about yourself with the group so we can get to know each other.
During Prep Week, make sure to discuss the role sustainable nutrition plays in maintaining a healthy lifestyle, and go over the FIRE AND FLOW meal plans.
- Encourage them to review their Step-By-Step Guide and watch the two nutrition program videos (accessed through the Start Here tab on Beachbody On Demand) to learn how 2B Mindset and Portion Fix work hand-in-hand with FIRE AND FLOW. You can even upload these to the “Files” section of BODgroups for easy access.
- Suggest that they pick one of the two nutrition programs mentioned in the video. Share the Nutrition Quiz link FindMyProgramTool.com if they need help picking one that suits their lifestyle. Also one-week meal plans will be available for both programs.
- 2B Mindset (included with Total-Solution Pack purchase) was created by Ilana Muhlstein, MS, Registered Dietitian Nutritionist. It’s a flexible approach to weight loss that requires no calorie counting or eliminating food groups. It lets you live your life, eat large quantities of foods you love, and STILL reach your goals.
- Portion Fix (included with Total-Solution Pack purchase) was created by Beachbody Super Trainer and nutrition expert Autumn Calabrese. You’ll use color-coded containers to take the guesswork out of knowing what and how much to eat. Nothing’s off limits—not even wine or dessert.
- Point to their Quick Start Nutrition Guide.
- Pages 32–79 have a few meal plans and recipe idea starters for group members who’ve never meal prepped before.
- Remind them of the nutrition support on BODi (included in the Total-Solution Pack).
- A Total-Solution Pack gives them a 30-day trial to BODi, and includes access to brand-new recipes and meal plans every month, plus live and on-demand workouts, and FIRE Rides and FLOW Rides with Jericho and Elise.
A big part of FIRE AND FLOW is practicing being good to yourself. That doesn’t just mean moving your body and eating healthy foods—it means showing your mental health some love too!
That’s where the FIRE AND FLOW 4-Week Journal comes in. It’s going to be a huge part of our self-care practice for the next few weeks. In the first few pages, you’ll notice there are places to write down your goals, snap some before pics, and record your before measurements. Fill in those areas before we get started next week. They’ll give you a good visual of your progress.
On page 11, you’ll see an example of your daily habit tracker. There’s one for each day of the program. You can use these pages to schedule your workouts and daily to-do’s, plus log how you’re vibing with the program. There’s even a little space to get your gratitude on, which is a feel-good habit to get into!
Starting on page 15, you’ll find your daily prompts. Each week’s prompts cover a new theme:
- Week 1: Self-Awareness
- Week 2: Breakthroughs
- Week 3: Empowerment
- Week 4: Self-Love
Each day has a different prompt to give your mental health a boost. They’re short, so schedule a few minutes every day to fill them out! Jericho and Elise even talk through them in the workouts.
A big part of mental health is what we put into our bodies as fuel. When appropriate, reinforce the importance of Shakeology and Beachbody Performance Energize and Recover supplements to help them get results. Here are a few idea starters for posts:
1. Share your favorite Shakeology recipes.
2. Share how the Shakeology Wellness Tracker has helped you stay consistent, and the benefits you’ve noticed.
3. Create an Instagram Reel or TikTok of your pre-workout/post-workout routine featuring Shakeology, Energize, and Recover.
4. Describe how Shakeology, Energize, and Recover have positively impacted your health and fitness.
Let’s talk about equipment today. For FIRE AND FLOW, you’ll need light, medium, and heavy dumbbells, as well as Resistance Loops. Make sure you regularly inspect your loops for tears—you don’t want those things ripping mid-workout!
A mat is totally optional. Some people find it increases their comfort during floor moves. But do you.
Want to know what kind of workouts you’ll be doing? Peep your Step-By-Step Guide. It has descriptions for all the workouts, so you know what to expect every day. If you have a stationary bike at home and a membership to BODi, you can even swap Cardio FIRE with a FIRE Ride or Restorative FLOW for a FLOW Ride! FIRE Rides are a low-impact cardio alternative, while FLOW Rides are more of an active recovery option.
During Prep Week, consider asking your group members what they’re looking forward to most during FIRE AND FLOW. There are so many unique things to love about the workouts Jericho and Elise created. Use these as conversation starters.
- The schedule alternates strength and cardio FIRE days with low-impact, body-shaping FLOW days
- Jericho’s workouts help sculpt muscle, boost metabolism, enhance definition, and torch calories
- Elise’s workouts help tighten and tone your body, build core strength, improve mobility and stability, and reduce stress
Has anyone tried the FIRE AND FLOW Sample Workout yet? Jericho and Elise lead it together! It’s live on BOD right now and it’ll give you a taste of what to expect from the program.
Don’t forget to share how you liked the Sample Workout. If your group doesn’t seem open to sharing or especially talkative on a certain post, try sharing your experience, challenges, or thoughts in the comments first—it can help break the ice and encourage discussion.
We have a few days ’til we officially start FIRE AND FLOW. If you haven’t already, spend some time getting your workout space set up and planning your meal prep. I don’t know about you, but meal prepping on Sundays saves me so much time during the week. It gives me back time that I can spend doing something else—like self-care, my hobbies, or quality time with friends or family.
Consider sharing your approach to nutrition and meal prepping. The Mindset Menu and FIXATE cooking show are great resources to share if people need recipe inspiration.
- The Mindset Menu
- Ilana walks you through how to cook easy meals and satisfying side dishes
- It adds variety to your routine making mealtime fresh and exciting
- Cooking show hosted by Portion Fix creator Autumn Calabrese and a professional chef who also happens to be her brother, Bobby
- Together, they help you stay creative in the kitchen with delicious and simple FIX-approved recipes
Also, remind everyone about the one-week meal plans created specifically for FIRE AND FLOW (the PDFs are available in the Nutrition Tab).
For those who want to get creative with their Shakeology drinks, here’s a popular recipe to share. And for more yummy Shakeology recipes, visit the Beachbody On Demand blog.
Tomorrow is our first day of FIRE AND FLOW! Make sure to take care of a couple of things before we get started.
- Take your “before” measurements and pics and log them in your journal.
- Make sure you’ve chosen a nutrition program and started meal prepping.
The scale doesn’t always reflect your hard work. It won’t capture lost inches or whether your clothes fit better. So, tracking your measurements and snapping photos is a good way to keep tabs on your progress. Plus, there’s another perk to tracking your measurements and taking “before” photos—you can use them to enter the Beachbody Challenge contest! Submit them to TheBeachbodyChallenge.com when you’re done and you’ll get a FIRE AND FLOW shirt AND the chance to win a huge cash prize! Sweet, right? The website has all the deets, so peep there for the full rules and terms.
Get a solid night’s rest—I’ll see you all after the first workout tomorrow!
Today’s workout—Mobility FLOW 1
How’s everyone feeling today? If you’re a little sore, no sweat. We’ve got Elise’s Mobility FLOW workout on deck today. It’s low-impact but it’s definitely a workout. It’ll help us improve movement, increase mobility, and enhance strength.
I love that FIRE AND FLOW’s schedule alternates high and low intensities. It truly feels like a more sustainable way to sweat because I’m not pushing my body beyond its limits every day. I can go hard and then get a day to recover and rejuvenate.
Today’s workout—Cardio FIRE 1 or a FIRE Ride
Pat yourself on the back—today marks your fifth day of working out! How are you feeling? Motivated? Empowered? Stronger? Share with the group how your first week is shaping up so far.
You have two options for today’s workout. You can do Cardio FIRE which is a HIIT-inspired workout that will challenge your cardiovascular endurance. Or, if you have a stationary bike and a BODi membership, you can do one of Jericho’s FIRE rides for a low-impact cardio alternative with a bit of heat. The choice is yours!
People tend to have more free time on Saturdays and Sundays so consider encouraging your group members to try new Shakeology recipes this weekend. Who knows? They might find their new go-to shake recipe.
Here’s a popular recipe that boasts extra protein from Greek yogurt, but if you have your own must-share recipe, feel free to post that one instead.
We’ve also created two FIRE AND FLOW Fro-Whoa recipes, which are located in the Nutrition Tab on Beachbody On Demand.
Today’s workout—Restorative FLOW 1 or a FLOW Ride
Last sweat of the week! Today we have Restorative FLOW 1 on deck. Elise will guide us through a series of stretches, expansive expression, and feel-good movements to help us release tension and embrace a quieter mind for the rest of the weekend.
But, if you have a BODi membership and are feeling strong after yesterday’s workout, hop on the bike and vibe out with a FLOW Ride! If you try one, let the group know how you like it in the comments! If you’re not quite up for it, that’s OK too. There will be plenty of opportunities to give the rides a go during the next 4 weeks. It’s better to know your limits than to push yourself so hard you hurt yourself or get burnt out!
The weekend is here, which means your group members will likely set aside some time for grocery shopping and meal prepping. Check in with them and ask them how they’ve been enjoying 2B Mindset and Portion Fix.
If it’s their first time following the program, they may need to adjust how much they’re eating so they can stay properly nourished during FIRE AND FLOW. For those following Portion Fix, the Moderately Challenging calculator can help them determine the right calorie bracket, while the 2B Mindset & Exercise PDF can help them make sure they’re getting enough food. Both tools can be found on Beachbody On Demand under the Nutrition Tab.
Today—Rest or a BODi class
Today is about self-care. Do something that inspires you. Walk the pup, lounge in the pool, or just listen to your body—if it’s telling you to chill then chill.
But if you want to stay in the workout groove and keep up the momentum, by all means, try a BODi class with Jericho or Elise, or do a bonus workout.
And I know sometimes when we start a fitness routine we think, “Well, I’m working out now, so I can eat whatever I want.” No judgment, I’ve let my nutrition habits slide when working out too. But let’s really spend these 4 weeks shifting our perspective. Eating healthfully and filling our bodies with nourishing foods is an important way we can be good to ourselves.
I know I’m going to be running short on time this week, so I’m hitting the meal prep hard today. Here are a couple of the things on my menu. How about you all? If you have go-to recipes you love, share them in the comments!
2B Mindset Breakfast Brownies with Cheesecake Frosting
Portion Fix Easy No-Bean Chili
Last thing—I came across this incredible “before” and “after” of [Name].† I just love how happy [he/she] looks! Hopefully this inspires all of you to turn it up for week 2!
†Results vary based on starting point and effort.
Many of your group members probably purchased a Total-Solution Pack which gives them their 30 days of BODi access. In addition to live and on-demand classes, let them know that BODi includes a wealth of content like brand-new recipes and meal plans to make eating healthy simple, sustainable, and delicious.
Today’s workout—Upper Body FIRE 2
You ready to crush week 2? We’re back to focusing on our upper body with Jericho today. Is there a move that makes you feel strong and confident?
I love having this group to lean on. I’ve always been a big believer in “friends who sweat together, succeed together.” But there are even scientific studies that tout the importance of having accountability partners. This particular one found that people who participate in virtual support communities (like BODgroups) are more likely to achieve success with their goals.
So, big ups to you being here. And thank you for inspiring me and motivating me to keep giving my best every single day. If you want, give a shoutout to someone in this group who has helped keep you on-track!
Remind everyone that they can earn badges on Beachbody On Demand. They’re fun virtual rewards for doing the workouts. See how many you can collect and encourage your group members to do the same.
Today’s workout—Mobility FLOW 2
Today’s journal prompt is an important reminder that self-care doesn’t have to cost money. In fact, some of the best self-care is FREE! Like focusing on eating nourishing foods, setting boundaries at work or at home, or making time to do something just for you. What kind of self-care are you saying “heck yes!” to this week?
Workout-wise, it’s FLOW day today. Have you noticed any improvement in your strength, flexibility, or mobility since starting FIRE AND FLOW last week? Feel free to share your wins in the comments!
Today’s workout—Functional FLOW 2
We’ve got Elise’s Functional FLOW today. I’ve never devoted this much time to mobility and stability in my training before but I can tell it’s making such a difference. Not only is it helping me in my workouts, but I feel stronger and more agile in my daily life too. What about you? Have you ever put in this kind of mobility and stability work before?
Speaking of feeling stronger…today’s journal prompt made an important point. There’s power in letting go of that which doesn’t serve us and shifting our energy to things that do. If you’re up for it, share what you want to focus more of your energy on.
Also, if you feel like your nutrition plan is helping increase your energy and strength during the workouts and/or throughout the day, give that a shoutout as well.
Nutrition check-ins are key to making sure your group members stay on-track. Ask how 2B Mindset and Portion Fix are working for them and remind them of the wealth of nutrition support they can access on BODi. If they purchased a Total-Solution Pack, they get 30 days of BODi access which includes 2B Mindset and Portion Fix. There, they’ll find new monthly recipes and meal plans for each nutrition program, plus all the guidance they need to stay accountable and reach their health goals.
Today’s workout—Cardio FIRE 2 or a FIRE Ride
Fridays are for FIRE! We’ve got some HIIT with Jericho today, so let’s cruise into the weekend on a high note! Or opt for one of Jericho’s FIRE rides if you want a low-impact alternative.
We’re almost at the halfway point. How are you feeling? It’s normal to feel like you have to do everything perfectly when starting a new fitness program, or any healthy routine for that matter. But you know what? That’s not what FIRE AND FLOW is about. It’s totally fine if you indulge a little or feel like you didn’t give a workout 100%. Perfection isn’t invited to this party and there’s no such thing as failure. What’s important is that you keep going!
Today’s workout—Restorative FLOW 2 or a FLOW Ride
Congratulations! We’ve completed 12 workouts! You should be so proud for making it this far. Take stock of how you’re feeling and any progress you’ve made. These changes might show up in your workout performance or how you look, but they also might show up in other parts of your life. I don’t know about you, but when I exercise consistently, eat nutritious meals, and get enough sleep, I feel like so many other parts of my life start to click into place.
That’s why I love this program’s “be good to yourself” mantra so much. FIRE AND FLOW isn’t just about getting physical results—although the “before” and “after” photos don’t lie! It’s about honoring your physical AND mental well-being.
Meditation is a great addition to any self-care practice. It can help melt away stress, decrease anxiety, promote positive physical and emotional health, improve sleep and your relationships, and enhance your self-esteem. Encourage your group members to check out Elise’s I AM Meditation Series on Beachbody On Demand. Each meditation is about 4 minutes long and is an easy way to start your own meditation practice.
Today—Rest or a BODi class
Happy rest day! What are you all up to today?
I’d like you to spend some time thinking about the progress you’ve made in the last two weeks. Think about which moves you’ve improved on. Are there any that you enjoy doing more than you did your first week? Is there any way you can challenge yourself in week 3? If so, jot it down in your journal.
Doing a BODi workout? Share which one.
Coach Tip 1
Some of your healthy habits may start slipping at this point during the program. Keep checking in with your group members to ensure they’re staying on top of their Shakeology and tracking their nutrition in BODgroups with the Shakeology Wellness Tracker. A daily shake is an easy way to fuel their bodies with key nutrients. Not just proteins, but also pre- and probiotics, superfoods, adaptogens, and vitamins and minerals.
Coach Tip 2
Also, don’t forget to call out someone in the group who is especially supportive of everyone. You can say something like, “I want to give a special shoutout to Lisa for always being positive and for sharing bomb recipe inpso with us!”
Today’s workout—Upper Body FIRE 3
It’s Monday and you know what that means—we’re back to hitting that upper body! This workout is more challenging, but you’re also stronger. Do your best and modify (or intensify!) the moves so that you get the best workout for you.
Now that we’re in week 3, I’m planning on opting for the intensifier where I can. How are you planning on pushing yourself this week?
For those in your group who are following the intensifier, remind them that Beachbody Energize can help give them the energy they need to perform at the highest level, and Beachbody Recover can help them quickly bounce back for the next workout.*
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Today’s workout—Mobility FLOW 3
Have you taken a peek at today’s journal prompt yet? We’ve all been stuck in a funk before, but I’ve never thought to keep an actual list of things or activities that could improve my mood. It’s so simple, but I can see it totally making a difference! Let’s all share what kinds of activities turn a bad day around. Maybe you’ll find a new one you can add to your list!
And if you’re feeling meh today, hopefully Mobility FLOW gives you a little bit of your mojo back!
Today’s workout—Lower Body FIRE 3
It’s time to celebrate your progress! No pressure, but if you’re comfortable, post your side-by-side pics in our BODgroup so we can cheer on your hard work. What changes are you seeing in your body/life? Have you noticed an increase in energy? Are these lower-body workouts getting easier? Are you finding your meal-planning groove?
Here’s a “before” and “after” from [Name] to inspire you this week. Remember, everyone’s progress is different. Don’t compare yourselves to others. Try to honor where you are now and how far you’ve come!
“†Results vary based on starting point and effort.”
Sharing your strategies for staying consistent with your nutrition will motivate others to do the same. So, let your group know from time to time how you incorporate tips from 2B Mindset on BODi and Portion Fix on BODi—and how they’ve helped you get better results from Beachbody’s fitness programs.
Today’s workout—Cardio FIRE 3 or a FIRE Ride
We’re powering through this third week! I’m definitely taking today’s journal prompt as an opportunity to create a couple new workout playlists. Drop your Spotify links or fave tracks below…I need some inspo!
Since the weekends are for meal prep, I figured I’d share a couple of my fave recipes from 2B Mindset and Portion Fix. I love starting the day with the Smoked Salmon Omelet because it keeps me full until lunchtime rolls around. And the Chicken Enchilada Bowl is *chef’s kiss* because the Instant Pot does all the cooking for me!
You can also pick a recipe from the one-week meal plans or try one of these delicious choices:
FIXATE Smoked Salmon Omelet
2B Mindset Instant Pot Chicken Enchilada Bowl
Today’s workout—Restorative FLOW 3 or a FLOW Ride
Whether you’re in the mood for feel-good stretches or you’re craving an epic ride, there’s no wrong way to FLOW with Elise! Let’s celebrate the end of the week by dropping some sweaty selfies in the comments!
Have you been tracking your progress through BODgroups? Now that we’re coming to the end of week 3, what changes have you seen? Do you have any goals you still want to achieve?
Sometimes physical transformations affect how we’re feeling mentally and emotionally. Remind your group members that it’s OK to give yourself space to feel those feelings. Some of the emotions that are coming up might have to do with our unique relationships with food, which can vary depending on how we were raised, cultural expectations, or individual experiences that shaped how we view food. All of the FIRE AND FLOW nutrition recommendations help give your group the tools to better understand what triggers they have, what stressors they can identify, and how they can keep their feelings from derailing them.
Today—Rest or a BODi class
If you’re feeling like you want to stay active today, try a BODi class for a little extra credit. In addition to their FIRE AND FLOW Rides, Jericho and Elise have plenty of other classes to choose from. If you find one you enjoy, drop it below so the rest of the group can give it a shot!
I can’t believe week 4 starts tomorrow! If you want, share what you wrote for your Week In Review. How are you setting yourself up to crush our final week together?
Rest days still call for solid nutrition. Remember to emphasize the importance of drinking Shakeology every day—even on days you’re not working out. Your body still needs all those powerful nutrients to help sustain you! The best way to track your progress? You guessed it. The Shakeology Wellness Tracker.
Here’s a tasty tropical Shakeology recipe to share with your group:
Pineapple Mango Shakeology Smoothie
Today’s workout—Mobility FLOW 4
Last Mobility FLOW of the program! I can’t believe how much better I move compared to our first mobility workout. Also, I loved Elise’s advice from today’s workout. Life’s too short to put off being happy. What are a few things in your life that you’re grateful for today?
If there’s anytime to be consistent, it’s during the final week of FIRE AND FLOW. You’ll want your group members to lean on Beachbody Performance Recover to help jump-start the recovery process and help them come back strong for tomorrow’s workout. Check out this blog for some awesome clinical data that demonstrated Recover’s effectiveness as a post-workout supplement!
Today’s workout—Lower Body FIRE 4
We’re here…our final leg and booty day of the program! How’s that lower body feeling these days? Are you taking Beachbody Recover? We want to hear about it.
Also, which exercise have you improved upon the most?
Today’s workout—Functional FLOW 4
Started off my day feeling zen with some meditation. It’s such a good mood booster for me! Plus, it’s an easy way to get in a little self-care first thing in the A.M. I’ve loved making more time for myself during these last 4 weeks. What kinds of self-care are you going to practice moving forward?
Coach Tip 1
Wholesome snacks that won’t derail your health goals are hard to come by. If your group members struggle with snacking, suggest BEACHBAR. It contains 9–10 grams of protein, packs just 150 calories, and has only 6g of sugar. Throw it in your bag for a delicious and healthy on-the-go treat.
Coach Tip 2
And for additional self-care today, encourage your group to check out Elise’s I AM Meditations. They’re only 4 minutes and take all the intimidation out of meditating.
Today’s workout—Cardio FIRE 4
The end of our 4 weeks together is in sight. I want to take this time to thank you all for your hard work, check-ins, and daily motivation. We’ve been through a lot these last 4 weeks—early morning workouts, Sunday meal preps, and keeping up with those FIRE Finishers. I couldn’t be prouder to be standing here at the finish line with all of you!
I’m off to celebrate our last cardio day with a shake. Cheers, fam!
Coach Tip 1
Now that you’re nearing the end of FIRE AND FLOW, you might be thinking, “What’s next?” Well, how about another round of FIRE AND FLOW? Now that you’re familiar with all the workouts, you can keep improving your form or try intensifying the moves! At the end of the program, feel free to start a new group for FIRE AND FLOW. Or you could do a second round with this group, encouraging people to move up from modifier to intermediate, or intermediate to intensifier. There’s also the option to create a new group for one of Jericho and Elise’s other programs. Morning Meltdown 100 or Barre Blend are great options if you love sweating it out with them.
Coach Tip 1
No matter where your group members are headed next, remind them that 2B Mindset and Portion Fix work with any fitness program—and any goal! Nutrition is key to maintaining their results and these programs will help them stay on top of healthier eating for life.
Today’s workout—Restorative FLOW 4
OH EM GEE. Our last FIRE AND FLOW workout! Take a moment to reflect on this amazing journey we’ve gone through together. How do you feel? I don’t know about you all, but I definitely feel like this program has given me so much—physically and emotionally. I’m proud of my results, but I’m also proud of the fact that I’ve been good to my physical and mental well-being.
Even though we’ve completed the program, I still hope you maintain your daily Shakeology routine. If I were you, I’d start getting more creative with this delicious shake. There are so many fun ways to enjoy it, like smoothie bowls, energy bites, no-bake desserts, or even frozen treats like this one!
Cookies & Creamy Shakeology Nice Cream
Today—Rest or a BODi class
We made it, fam! Our final day of FIRE AND FLOW. Sending you all hugs and fist bumps for your commitment these last 4 weeks.
Don’t forget to submit your “before” and “after” photos to the Beachbody Challenge! Not only will you get an exclusive FIRE AND FLOW shirt (while supplies last), but you’ll be entered into the Beachbody Challenge for a chance to win a BIG cash prize. If you need help taking photos, peep BeachbodyChallengePhotos.com for some tips. For the Beachbody Challenge contest, terms and conditions apply. Visit BeachbodyChallenge.com for the Official Rules and complete details.
And to inspire your friends, share your “before” and “after” photos using the hashtag #FIREANDFLOW.
You also might want to share your results with the group. We’d love to hear about the progress you’ve made both in body and mind.
Again, thank you so much for joining this group. It was so great meeting you all and working toward our goals together. Keep being good to yourself, no matter where you’re off to next!