Job 1 – Challenge Group Guides

Prep Day 1:

Welcome to our Job 1 Group!

I’m so happy you’re here. By joining, you made the decision to prioritize [UK: prioritise] yourself and your health with this brand-new program [UK: programme]. I know how life can pull you in a million different directions. But you only have one body—you owe it to yourself to take care of it as best you can!

Today kicks off our Prep Week, so let’s dive into what Job 1 is all about. Created by Super Trainer Jennifer Jacobs, Job 1 is 20 minutes a day, 5 days a week. Yep—it’s only 20 minutes a day! Jennifer’s known for super-efficient workouts and is a boss at helping her clients get it done in a short amount of time.

Her strength and cardio workouts will help us focus on our fitness, but Job 1 is about making smarter nutrition choices too. Here are a couple strategies that can make this easier.

Follow a nutrition plan like 2B Mindset or Portion Fix.
Add Shakeology and Beachbody Performance to your routine.
Spend some time today checking out your Quick Start Nutrition Guide. It has an overview of each nutrition program [UK: programme], as well as more info on Shakeology and supplements. We’ll chat more about nutrition in the coming days, but if you have any questions, feel free to DM me! My inbox is always open.

That’s all I’ve got for today, but I want to hear from all of you! Introduce yourselves in the comments below.

Coach Tip

Upload the Get Started Guide and Quick Start Nutrition Guide PDFs to the “Files” section of your group on BODgroups, so participants have easy access.

Welcome to the Job 1! Challenge Group!
To access closed captions: click on the “CC” icon in the lower right corner of the video and select “English (United States) CC”

Prep Day 2:

Ever notice that your healthy habits (like working out or meal prepping) are sometimes the first thing to drop off when life gets in the way? It’s totally normal—it happens to me all the time. But Job 1 is here to remind us that our health is not something we should put on the back burner. It should be our top priority!

Today, I want you to check out the Get Started Guide. There you’ll find a short overview of the workouts we’ll be doing and info on the recommended nutrition programs and supplements.

I know a lot of people struggle with nutrition. That’s why I highly recommend following either 2B Mindset or Portion Fix. Unlike strict diets (which definitely aren’t sustainable) these programs teach you easy, realistic strategies for eating healthy and feeling your best during Job 1.

If you’re the type of person who needs to eat larger volumes of food to feel satisfied, there’s 2B Mindset. Created by MS, Registered Dietitian Nutritionist, Ilana Muhlstein, 2B Mindset is a flexible approach to weight loss that allows you to live your life, eat the healthy foods you love, and STILL reach your goals. No counting calories or eliminating food groups!

If you’re looking for something that removes the guesswork from knowing what and how much to eat, there’s Portion Fix. It was created by fitness and nutrition expert Autumn Calabrese, and it uses color-coded containers to help you create delicious, perfectly portioned meals. Nothing is off-limits—not even wine and dessert!

Still not sure which one to pick? Use our Nutrition Quiz to find out!

Here are your to-do’s for today. Grab your Job 1 notepad and pen and write these down—check them off as soon as you’re done.

Check out your Get Started Guide or head to the Job 1 Get Started tab on BOD to watch the Job 1 Getting Started video.
Watch the Nutrition and Supplement videos within the Job 1 Get Started tab.
Pick a nutrition plan—either 2B Mindset or Portion Fix.
Make sure you’re stocked up on Shakeology and Beachbody Performance Energize.

Extra credit: Check out BODi. If you purchased a Total-Solution Pack, you received the first 30 days of membership access to incredible live and on-demand workouts with amazing music! Plus, they also post exclusive new recipes and meal plans every single month!

Coach Tip

Upload the Get Started Guide and Quick Start Nutrition Guide PDFs to the “Files” section of your group on BODgroups, so participants have easy access.

Prep Day 3:

US

Part of our jobs for the next 4 weeks is to dial-in our nutrition. One way I’m doing that is by staying on top of my Shakeology. I love this superfood shake—it’s delicious and filled with nutrients I typically don’t get from eating regular food (probiotics anyone?).*

Drinking it every morning helps me get the most out of each day. And I’m not the only one. There are stories of people drinking Shakeology for years because it helps provide healthy energy, curb cravings, and support healthy weight loss.* There are also tons of delicious ways to enjoy it. My go-to recipe is blending it with almond milk, peanut butter, and half of a frozen banana to give it extra creaminess. But you can use whatever ingredients you prefer. Drop your fave recipes in the comments…I’m always looking to try something new with my shake!

Lastly, some of you have messaged me about the equipment needed for this program. All you need is light, medium, and heavy dumbbells, and the resistance loops included in your Total-Solution Packs. And if you want to do Jennifer’s optional cycling workouts, you’ll also need a MYX bike or any stationary bike.

*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

Drinking it every morning helps me get the most out of each day. And I’m not the only one. There are stories of people drinking Shakeology for years because it helps provide healthy energy, protect the body from harmful free radicals, and build and repair muscle. There are also tons of delicious ways to enjoy it. My go-to recipe is blending it with almond milk, peanut butter, and half of a frozen banana to give it extra creaminess. But you can use whatever ingredients you prefer. Drop your fave recipes in the comments…I’m always looking to try something new with my shake!

UK

Drinking it every morning helps me get the most out of each day. And I’m not the only one. There are stories of people drinking Shakeology for years because it helps support energy levels,† normal digestion,‡ and immune system function.†† There are also tons of delicious ways to enjoy it. My go-to recipe is blending it with almond milk, peanut butter, and half of a frozen banana to give it extra creaminess. But you can use whatever ingredients you prefer. Drop your fave recipes in the comments…I’m always looking to try something new with my shake!

Lastly, some of you have messaged me about the equipment needed for this programme. All you need is light, medium, and heavy dumbbells, and the resistance loops included in your Total-Solution Packs. And if you want to do Jennifer’s optional cycling workouts, you’ll also need a MYX bike or any stationary bike.

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

Prep Day 4:

We’re getting close to starting the program. Have you all tried the Sample Workout yet? It’ll give you a good taste of what’s to come in the next 4 weeks. I tried it this morning and it went by SO fast. Jennifer really encouraged me to be laser-focused and make the most of those 20 minutes!

Job 1 is all about focusing on yourself—and your health. We’re all busy, but it’s crucial that you carve out time to take care of yourself. One way to do that is meal prepping. 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 on something else—like my hobbies, or quality time with friends or family.

Need some meal planning inspo? Check out the Mindset Menu or the FIXATE cooking show on BOD. In the Mindset Menu, Ilana walks you through easy-to-make meals, side dishes, and desserts. On the FIXATE cooking show, Autumn and her chef brother Bobby help you get creative in the kitchen with delicious, Portion Fix-friendly recipes.

Coach Tip

Make sure you share your favorite recipes from 2B Mindset and Portion Fix. Encourage the group to share their favorite healthy go-to meals as well!

Prep Day 5:

US

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

When I first started exercising I struggled to stay focused and get through workouts—even short ones. But once I started taking Beachbody Performance Energize before my workouts, that all changed. I felt sharper and had way more endurance. I was able to crush my workouts instead of simply going through the motions! Job 1 is only 20 minutes a day, but if you want help to make the most of those 20 minutes, add Energize to your routine.*

If you have more time and want a longer workout, stack a Bonus Overtime Strength workout onto any regular Job 1 workout. If you choose to do that, consider taking Beachbody Performance Recover post-workout. It’s not just any old recovery shake—it’s formulated with clinically studied ingredients and it can help speed muscle recovery, promote lean muscle synthesis, and combat exercise-induced muscle soreness. All good things if you want to come back stronger the next day!*

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

Switching gears a bit…have you picked a nutrition program yet? Remember, both 2B Mindset and Portion Fix are included in your Total-Solution Pack and I want you to take advantage of the one that’s right for you. Both are designed to work with Job 1 and can help you get better results with the program. Shoot me a message if you’re still undecided—I can help you pick one that’s a better fit for your lifestyle and eating habits.

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

CA

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

When I first started exercising I struggled to stay focused and get through workouts—even short ones. But once I started taking Beachbody Performance Energize before my workouts, that all changed. I felt like I could push harder and go longer. I was able to crush my workouts instead of simply going through the motions! Job 1 is only 20 minutes a day, but if you want help to make the most of those 20 minutes, add Energize to your routine.

If you have more time and want a longer workout, stack a Bonus Overtime Strength workout onto any regular Job 1 workout. If you choose to do that, consider taking Beachbody Performance Recover post-workout. It’s not just any old recovery shake— Recover takes advantage of the critical post-training window with the ideal combination of phytonutrients and premium proteins that help assist in the building of lean muscle mass when combined with regular resistance training and a healthy, balanced diet.

UK

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

When I first started exercising I struggled to stay focused and get through workouts—even short ones. But once I started taking Beachbody Performance Energize before my workouts, that all changed. I felt like it helped improve my performance and sharpened my focus.*ƒ I was able to crush my workouts instead of simply going through the motions! Job 1 is only 20 minutes a day, but if you want help to make the most of those 20 minutes, add Energize to your routine.

If you have more time and want a longer workout, stack a Bonus Overtime Strength workout onto any regular Job 1 workout. If you choose to do that, consider taking Beachbody Performance Recover post-workout. It’s not just any old recovery shake—Recover takes advantage of the critical post-workout window by providing protein that contributes to a growth in muscle mass and supports muscle protein synthesis.***

Switching gears a bit…have you picked a nutrition programme yet? Remember, both 2B Mindset and Portion Fix are included in your Total-Solution Pack and I want you to take advantage of the one that’s right for you. Both are designed to work with Job 1 and can help you get better results with the programme. Shoot me a message if you’re still undecided—I can help you pick one that’s a better fit for your lifestyle and eating habits.

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

Prep Day 6:

Ever get new job jitters? I’m getting them now that we’re just days away from starting this program!

I’m so glad all of you are here. I just want to remind everyone that this is your group. I want this to be a place you can come to, without judgment or fear. Seriously…ask any question and share any win—big or small. We want to hear it! You never know who you might inspire with your posts.

If you haven’t already, download the Beachbody On Demand app on your phone. That way, you can keep in touch with the group anytime, anywhere.

Prep Day 7:

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

There’s another perk to logging your “before” and “after” measurements and photos—you can use them to enter the Beachbody Challenge contest! Enter by March 31st and you can get an exclusive Job 1 T-shirt (while supplies last)—and be entered for a chance to win cash prizes! The Beachbody Challenge Contest has certain terms and conditions. Feel free to visit www.TheBeachbodyChallenge.com to view the full terms and details.

So, here’s what I want you to do before tomorrow. Grab your Job 1 notepad and pen and jot this down:

Take your “before” pics and log your measurements.
Choose a nutrition program.
Set your Shakeology on the counter where you can see it tomorrow morning.
Meal prep if you haven’t already.

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

Workout Day 1: Start Strong: Back, Glutes, Core

US

Today’s workout—Start Strong: Back, Glutes, Core

It’s go time! We’re starting Monday off strong with strength training. Each strength-training day will hit three muscle groups. Today’s workout focuses on our back muscles, glutes, and core. Set the tone for the week by giving this one everything you’ve got. Follow Jennifer’s cues, nail the form, and lift with control to get the most out of every single rep! When you’re done, check it off your Job 1 notepad and tell me in the comments how it felt completing your first workout.

Don’t forget to check off your Shakeology too. It’s a key part of focusing on your health, so you’ll want to drink it daily for all those yummy superfoods, proteins, prebiotics, probiotics, and fiber. A daily shake is also a great place to hide your veggies. Sometimes I sneak some frozen spinach or kale into mine!

Last thing for today—I want you all to think about why you committed to Job 1. I know we all want to get stronger and more fit, but zero in on your “why.” Why is it important for you to put yourself first? What other non-fitness-related benefits do you hope to see in the next 4 weeks?

Coach Tip

Make sure to share your “why” also!

CA

Today’s workout—Start Strong: Back, Glutes, Core

Don’t forget to check off your Shakeology too. It’s a key part of focusing on your health, so you’ll want to drink it daily for all those yummy proteins, antioxidants, bacillus coagulans, phytonutrients, digestive enzymes, fibre, and adaptogens. A daily shake is also a great place to hide your veggies. Sometimes I sneak some frozen spinach or kale into mine!

Coach Tip

Make sure to share your “why” also!

UK

Today’s workout—Start Strong: Back, Glutes, Core

Don’t forget to check off your Shakeology too. It’s a key part of focusing on your health, so you’ll want to drink it daily for all those yummy proteins, antioxidants, bacillus coagulans, phytonutrients, fibre, and omega-3 from ALA. A daily shake is also a great place to hide your veggies. Sometimes I sneak some frozen spinach or kale into mine!

Coach Tip

Make sure to share your “why” also!

Workout Day 2: HIIT IT

Today’s workout—HIIT It

How’s everyone feeling? Today we’re picking up the pace with some HIIT! We’ll alternate between quick, all-out efforts and increasingly short rest periods—it’s going to be sweaty!

How’s everyone’s meal prep going? If you need some inspo, here are two of my favorite recipes: 2B Mindset Honey Mustard Salmon with Roasted Veggies and Portion Fix Mexican Chicken Tortilla Soup. The fish is SO tender and goes with a variety of fiber-filled carbs, while this tortilla soup is hearty and packed with flavor.

You can find both of these in your Quick Start Nutrition Guide.

2B Mindset Honey Mustard Salmon with Roasted Veggies (pg. 62)

Portion Fix Mexican Chicken Tortilla Soup (pg. 52)

Pro tip: If you find it challenging to prep full meals ahead of time, try prepping just the proteins. Then, complete the meal with something you make fresh the day you eat it!

Workout Day 3: Build & Burn: Chest, Legs, Core

Today’s workout—Build & Burn: Chest, Legs, Core

Make sure you have your dumbbells and resistance loops handy for today’s workout. You’ll use them to maximize time under tension, which refers to the total amount of time a muscle is engaged during an exercise. Jennifer built this kind of strength training into the program because it’s key for building muscle.

Props to everyone in this group for prioritizing your health. I know that it’s not always easy to stay consistent with your workouts or meal prep—especially when your family, your job, and your friends all want a piece of you. But by showing up for yourself, you’re honoring your needs too—all while maintaining the forward momentum necessary to reach your goals. So, keep it up!

Coach Tip

Ask the group how they’re liking Jennifer’s training style so far. Don’t forget to share what you think also. How does she motivate you to push harder and prioritize yourself?

Workout Day 4: 20 Minute Sweat Session OR Cycling

US

Today’s workout—20 Minute Sweat Session OR Cycling

Your job for today is to tackle a 20 Minute Sweat Session. We’ve got multiple rounds of high-intensity exercise with minimal rest, so come ready to work. Don’t forget to check it off on your notepad when you’re done!

Are you going all out in these workouts? If you find that it’s a struggle to get going or that your energy dips mid-workout, try taking Energize before you hit play. It’s great for helping enhance exercise performance and focus, so you can get the most out of these 20 minutes.*

Anyone have a MYX bike or any other stationary bike at home? On Tuesdays and Thursdays you have the option of swapping your regular Job 1 workout for one of Jennifer’s cycling workouts. If you did that today, let the group know how your ride went!

*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

Today’s workout—20 Minute Sweat Session OR Cycling

Are you going all out in these workouts? If you find that it’s a struggle to get going or that your energy dips mid-workout, try taking Energize before you hit play. It’s great for helping temporarily promote alertness and wakefulness, enhancing cognitive performance, and promoting endurance.

UK

Today’s workout—20 Minute Sweat Session OR Cycling

Are you going all out in these workouts? If you find that it’s a struggle to get going or that your energy dips mid-workout, try taking Energize before you hit play. It’s great for helping improve intense exercise performance and sharpen focus.*ƒ

*Contains caffeine, which enhances mental alertness during intense muscular activity.
ƒRequires 2 scoops.

Workout Day 5: Finish Stronger: Arms, Shoulders, Legs

Today’s workout—Finish Stronger: Arms, Shoulders, Legs

Our last workout this week is a good one—classic strength training combined with bodyweight intervals. Finish the week on a high note and give it everything you’ve got!

With five workouts in the books and your first week wrapped up, take stock of how you feel. Are you feeling more confident? Empowered? I don’t know about you, but I’m feeling more motivated than ever. After 5 days of making time for myself every single day, I know I can keep this up—not just for 4 weeks but for life!

Find a healthy way to treat yourself today. You could book a massage or try a new recipe on BOD. As for me, my favorite way to treat myself is trying a new Shakeology recipe. I just love finding new and delicious ways to enjoy this nutrient-dense shake. I’m obsessed with matcha, so this is the one I’m making today.

https://www.beachbodyondemand.com/blog/matcha-latte-recipe-shakeology

Coach Tip

When there are personal references in a post, they’re meant to be suggestions that you can customize to fit actual anecdotes from your life. The more you sound like “you” on social, the more your customers will want to keep reading and commenting.

Rest Day 6: Rest or Recovery Stretch

Today: Rest or Recovery Stretch

Happy rest day! What does your rest day routine look like? If you’re feeling a bit sore you can try Jennifer’s Recovery Stretch. If you’re up for some active recovery—and you have a BODi membership—check out all the great live and on-demand yoga classes.

For those of you following 2B Mindset or Portion Fix, how is everything going? Were you able to prep your food this week? I’d love to hear what you think about these programs.

Rest Day 7: Rest or Recovery Stretch

Today: Rest or Recovery Stretch

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 changing our mindset. Eating healthfully and filling our bodies with nourishing foods is just as important as daily exercise!

I know that’s not always easy, but that’s why I love 2B Mindset and Portion Fix. Whether it’s dealing with mindless eating or understanding what healthy portions look like, Ilana and Autumn’s programs have given millions of people the tools to be consistent with their nutrition. And not just for the duration of a program. For life!

I’ve got a few hectic mornings coming up so I’m prepping some yummy and filling breakfast options today. On the menu: Greek Yogurt Breakfast Parfait and Strawberries and Cream Overnight Oats. Let me know if you make them! Both recipes are in your Quick Start Nutrition Guide.

2B Mindset Greek Yogurt Breakfast Parfait (pg. 48)
Portion Fix Strawberries and Cream Overnight Oats (pg. 50)

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.

Workout Day 8: Start Strong: Chest, Core, Legs

Today’s workout—Start Strong: Chest, Core, Legs

You ready to crush Week 2? If you can, up the weight a bit today—but only if you can maintain good form and lift with control. Never sacrifice form for heavier weight. Don’t forget to check this workout off on your notepad when you’re done!

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.

https://www.sciencedirect.com/science/article/abs/pii/S1094996817300361?via%3Dihub

So, thank you for being here. All of you inspire and motivate me to keep giving my best every single day. If you want, give a shout-out to someone in this group who has helped keep you on-track.

Workout Day 9: HIIT It

Today’s workout—HIIT It

We’re back to cardio today. I don’t know about you all, but I’m loving [exercise move from HIIT It]. It makes me feel strong and powerful. What’s your favorite move in the program so far?

I think a few of you have already checked out BODi’s live and on-demand classes. But have you seen its exclusive nutrition content? Every month they add brand-new recipes and meal plans, plus shopping lists that will help you breeze through the grocery store. So, if you included a 30-day trial to BODi with your Total-Solution Pack, make sure you check out the nutrition section!

Workout Day 10: Build & Burn: Shoulders, Arms, Legs

US

Today’s workout—Build & Burn: Shoulders, Arms, Legs

We’ve got another Build & Burn workout—only this time we’re working three different muscle groups. I love how Jennifer structured this program. It’s only 20 minutes and I feel like I’m working my muscles with max efficiency.

I’m going to challenge myself and stack workouts today. This definitely will call for my go-to, pre- and post-workout heroes: Energize and Recover. There used to be days when I dreaded my workouts, but that changed when I started integrating supplements into my routine. Now, Energize helps give me the boost I need to perform my best. And with Recover, I know I can go harder and come back stronger tomorrow.*

We’re 8 workouts in…how does it feel putting yourself first? Is it easier or harder than you anticipated?

*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

Today’s workout—Build & Burn: Shoulders, Arms, Legs

We’re 8 workouts in…how does it feel putting yourself first? Is it easier or harder than you anticipated?

UK

Today’s workout—Build & Burn: Shoulders, Arms, Legs

We’ve got another Build & Burn workout—only this time we’re working three different muscle groups. I love how Jennifer structured this programme. It’s only 20 minutes and I feel like I’m working my muscles with max efficiency.

We’re 8 workouts in…how does it feel putting yourself first? Is it easier or harder than you anticipated?

Workout Day 11: 20 Minute Sweat Session OR Cycling

Today’s workout—20 Minute Sweat Session OR Cycling

You don’t need anything fancy for this high-intensity sweat session—just your own body. I love that you can use your body weight to get the sweat pouring. Give every round your all, then take note of how you feel. Now that you’ve done this workout a second time, do you feel stronger?

Hopefully you’ve been making changes to your nutrition. And hopefully those changes have helped you perform better during your workouts. But just because you’re eating more nutritious foods doesn’t mean you can’t indulge in a treat from time to time. If you’re looking for healthier desserts, try getting creative with your Shakeology. It’s a fun way to shake things up (pun totally intended) while still feeding your body high-quality superfoods, antioxidants, and other key nutrients.

I love this recipe for Salted Chocolate Maple Pecan Bars. These double-layered bars are easy to make, and perfectly sweet, salty, and crunchy—everything you could want in a bar!

https://www.beachbodyondemand.com/blog/salted-chocolate-maple-pecan-bars-recipe

Workout Day 12: Finish Stronger: Back, Glutes, Core

Today’s workout—Finish Stronger: Back, Glutes, Core

Grab your dumbbells because we’re building muscle and torching calories today. It’s the last workout for the week, so don’t hold anything back.

As we head into the weekend, I want you to look back at your nutrition during Week 2. Did you follow your nutrition plan? Were there any obstacles that prevented you from staying on point? If so, don’t beat yourself up. Good nutrition isn’t about being perfect—it’s about being consistent. That’s how you see the biggest changes.

If you had specific challenges that were hard to overcome, message me. I’ll help you figure out how to deal with them so you can be more consistent. If you have a BODi membership, you can also check out BODi’s Nutrition section. Ilana and Autumn have videos on members’ most requested nutrition topics—they may have already posted a video with advice on how to tackle your biggest hurdles!

Coach Tip

Consider sharing a 2B Mindset or Portion Fix video from BODi. Explain how it helped you or your past groups.

Workout Day 13: Rest or Recovery Stretch

Today: Rest or Recovery Stretch

Congratulations! We’ve completed 10 workouts! You should be so proud for making it this far. Take stock of how you’re feeling and any changes you’ve noticed. 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 I feel like when I exercise consistently, eat nutritious meals, and get enough sleep, I’m much better at everything else in my life. I have more energy for my family, for my job, and for my hobbies.

That’s why I love this program so much. Job 1 isn’t just about getting physical results—although the “before” and “after” photos don’t lie! Part of the goal of this program is to help you carve out time for YOU.

That’s why I’m also using this program as a chance to start a self-care routine I’ve always wanted to have—meditation. I saw a program on BOD called Unstress Meditation and I figured that was a good place to start. Let me know if you’ve tried these meditation sessions or have your own meditation routine. I’d love to hear your tips.

Workout Day 14: Rest or Recovery Stretch

Today: Rest or Recovery Stretch

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, write it on your notepad and check it off once you conquer it.

As we head into a new week, I want to see who’s staying on top of their Shakeology. Are you drinking it every day? Rest days too? How does it make you feel? By now you should have noticed a few benefits from drinking it daily—like more energy or better digestion. Don’t forget to use the Shakeology tracker in BODgroups!

Coach Tip

Call out someone in the group who is especially supportive of everyone. You can say something like, “I want to give a special shout-out to Lisa for always being positive and making us all feel good.”

Workout Day 15: Start Strong: Shoulders, Legs, Core

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Today’s workout—Start Strong: Shoulders, Legs, Core

Hello, Week 3! Can you believe we’re already halfway through this program?

Today is Monday, which means you get another opportunity to set the tone for how you want your week to go. Remember how I asked you to write down how you were going to challenge yourself this week? Maybe it’s to make every rep count. Maybe it’s to drink your Shakeology every day. Maybe it’s to go to bed earlier. Whatever it is, keep that commitment at the front of your mind this week.

My personal challenge? I’m going to try stacking workouts. Anyone else with me? Let me know which Overtime workouts you plan to stack onto your regular workouts. And don’t forget—when you stack, drinking Recover can be key for helping you bounce back faster and reduce exercise-induced muscle soreness.*

*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

Today’s workout—Start Strong: Shoulders, Legs, Core

Hello, Week 3! Can you believe we’re already halfway through this program?

Today is Monday which means you get another opportunity to set the tone for how you want your week to go. Remember how I asked you to write down how you were going to challenge yourself this week? Maybe it’s to make every rep count. Maybe it’s to drink your Shakeology every day. Maybe it’s to go to bed earlier. Whatever it is, keep that commitment at the front of your mind this week.

My personal challenge? I’m going to try stacking workouts. Anyone else with me? Let me know which Overtime workouts you plan to stack onto your regular workouts. And don’t forget—when you stack, drinking Recover can be key for helping jump-start recovery so you can hit each training session just as hard.

UK

Today’s workout—Start Strong: Shoulders, Legs, Core

Hello, Week 3! Can you believe we’re already halfway through this programme?

My personal challenge? I’m going to try stacking workouts. Anyone else with me? Let me know which Overtime workouts you plan to stack onto your regular workouts. And don’t forget—when you stack, drinking Recover helps take advantage of the critical post-workout window by providing protein that contributes to a growth in muscle mass and supports muscle protein synthesis.***

***High in protein.

Workout Day 16: HIIT It

Today’s workout—HIIT It

We’ve got HIIT today, so grab that Energize and get ready to sweat. I know it’s not always easy to gear up for a cardio day. But treat these workouts like important meetings with Jennifer—give them everything you’ve got, so you can check them off your notepad with confidence!

In past groups, I’ve noticed that some people think that eating healthfully means eating the same thing every day. I’ll admit that sometimes eating the same foods every week makes meal prepping easier. But if you’re the kind of person who craves variety, then by all means, give your weekly menus a refresh!

You don’t have to change every meal. Try swapping out one. Refer back to your Quick Start Nutrition Guide or check out FIXATE or The Mindset Menu on BOD. Or if you have BODi access, try one of the new recipes they posted this month. There’s no shortage of healthy, easy-to-make recipes to choose from.

Need a recommendation? Try one of these delicious recipes from your Quick Start Nutrition Guide. I just love how creative you can get with squash.

2B Mindset Spaghetti Squash Crust Pizza (pg. 63)

Portion Fix Fresh Tomato Salsa Shrimp Over Carrots and Summer Squash Noodles (pg. 61)

Workout Day 17: Build & Burn: Glutes, Arms, Core

US

Today’s workout—Build & Burn: Glutes, Arms, Core

Check out this “before” and “after” for a little mid-week motivation! [Name] proves that hard work and consistency pay off.†

†Results vary depending on starting point and effort.

If you want, share your progress pics in the comments. Our group is here to hype you up and celebrate all of your hard work so far. What’s the biggest change you’ve noticed between Day 1 and today? Is it easier to prioritize yourself?

I don’t know about you, but I feel like my junk food cravings are out of control this week. I’m not giving into them, though—not when I’ve made the commitment to put my health first. I’ve been leaning on BEVVY and it’s making a huge difference. This 15-calorie-per-serving tea supplement is delicious and has clinically studied key ingredients to help you curb cravings.* Just what I need to help keep me out of my pantry, mindlessly snacking. Want to learn more? This helpful blog post explains all of BEVVY’s benefits:

https://www.beachbodyondemand.com/blog/beachbody-bevvy

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

CA

Today’s workout—Build & Burn: Glutes, Arms, Core

Check out this “before” and “after” for a little mid-week motivation! [Name] proves that hard work and consistency pay off.†

†Results vary depending on starting point and effort.

UK

Today’s workout—Build & Burn: Glutes, Arms, Core

Check out this “before” and “after” for a little mid-week motivation! [Name] proves that hard work and consistency pay off.†

†Results vary depending on starting point and effort.

Workout Day 18: 20 Minute Sweat Session OR Cycling

Today’s workout—20 Minute Sweat Session OR Cycling

Which workout are you doing today? 20 minutes of intense bodyweight moves or cycling? If you’re doing one of Jennifer’s rides, take it to the next level by cranking up the resistance.

In the past I’ve struggled to stay on top of my nutrition, especially when I’ve been super busy. So, I’m making the effort to really dial-in my nutrition while I do Job 1. And I’m getting great results! I owe it all to the nutrition support on BODi. Ilana’s and Autumn’s strategies have taught me so much and helped me stay on-track. And every time they post new meal plans and recipes, I get super excited. I just love finding new healthy meals to incorporate into my recipe repertoire. Plus, it keeps me from getting bored!

The other thing I love about BODi? All the live workouts! I tried one of Jennifer’s live cycling classes the other day and had a blast. Have you worked out live with her yet?

Workout Day 19: Finish Stronger: Chest, Back, Legs

US

Today’s workout—Finish Stronger: Chest, Back, Legs

We’re coming to the end of Week 3! These Friday strength workouts are tough. But I want you to show up for all 20 minutes and get the job done.

I’m going to share a little recovery secret that can make a difference in your performance, especially after challenging strength workouts like today’s. It’s called Beachbody Performance Recharge. Formulated with slow-release micellar casein, Recharge provides a steady stream of amino acids over several hours to help reduce muscle breakdown and support muscle recovery and growth. Plus, it contains tart cherry powder, which has been shown to help combat exercise-induced muscle soreness.* All good things when you’re looking to optimize your recovery!

I typically add Recharge to my day when my muscles are feeling particularly worn out or when I’m stacking two Job 1 workouts. It’s perfect before bed or between meals! Hit me up if you want to give it a shot.

I’ll end with a couple of recipes I found that I’m absolutely going to try this weekend. Seriously, how mouthwateringly good do these look?! Check them out in your Quick Start Nutrition Guide.

2B Mindset Instant Pot Chicken Enchilada Bowl (pg.55)

Portion Fix Easy No-Bean Chili (pg. 59)

I’m always on the lookout for yummy recipes to share, so if you need help finding something specific, let me know!

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

CA

Today’s workout—Finish Stronger: Chest, Back, Legs

We’re coming to the end of Week 3! These Friday strength workouts are tough. But I want you to show up for all 20 minutes and get the job done.

I’m going to share a little recovery secret that can make a difference in your performance, especially after challenging strength workouts like today’s. It’s called Beachbody Performance Recharge. Formulated with slow-release micellar casein, Recharge provides a steady stream of amino acids over several hours to help support muscle protein synthesis. Plus, it contains tart cherry powder, which delivers anthocyanins. These are powerful phytonutrients that are studied for their impact on athletes.

I’ll end with a couple of recipes I found that I’m absolutely going to try this weekend. Seriously, how mouthwateringly good do these look?! Check them out in your Quick Start Nutrition Guide.

2B Mindset Instant Pot Chicken Enchilada Bowl (pg. 55)

Portion Fix Easy No-Bean Chili (pg. 59)

I’m always on the lookout for yummy recipes to share, so if you need help finding something specific, let me know!

UK

Today’s workout—Finish Stronger: Chest, Back, Legs

We’re coming to the end of Week 3! These Friday strength workouts are tough. But I want you to show up for all 20 minutes and get the job done.

My weekend to-do’s include trying these two recipes from the Quick Start Nutrition Guide. Seriously, how mouthwateringly good do these look?!

2B Mindset Instant Pot Chicken Enchilada Bowl (pg.55)

Portion Fix Easy No-Bean Chili (pg. 59)

I’m always on the lookout for yummy recipes to share, so if you need help finding something specific, let me know!

Rest Day 20: Rest Day or Recovery Stretch

US

Today: Rest Day or Recovery Stretch

So glad today’s a rest day. I could use a good stretch, so I think I’m going to do Jennifer’s Recovery Stretch workout and take it easy. What’s everyone else doing?

I hope you’re pairing your rest day with Shakeology. I don’t know about you all, but I never miss a day to drink my fave shake. I love knowing that I’m getting so many nutrients in one yummy scoop. It’s my easiest healthy habit! Here’s how I’m enjoying mine today:

Blackberry Walnut Chocolate Shakeology
https://www.beachbodyondemand.com/blog/blackberry-walnut-chocolate-shakeology

Or, if you’re in the mood to experiment with your Shakeology, how about this delicious pudding recipe?
https://www.beachbodyondemand.com/blog/banana-cream-pie-chia-pudding-recipe

CA

Today: Rest Day or Recovery Stretch

So glad today’s a rest day. I could use a good stretch, so I think I’m going to do Jennifer’s Recovery Stretch workout and take it easy. What’s everyone else doing?

Blackberry Walnut Chocolate Shakeology
https://www.beachbodyondemand.com/blog/blackberry-walnut-chocolate-shakeology

Or, if you’re in the mood to experiment with your Shakeology, how about this delicious pudding recipe?
https://www.beachbodyondemand.com/blog/banana-cream-pie-chia-pudding-recipe

UK

Today: Rest Day or Recovery Stretch

So glad today’s a rest day. I could use a good stretch, so I think I’m going to do Jennifer’s Recovery Stretch workout and take it easy. What’s everyone else doing?

Blackberry Walnut Chocolate Shakeology
https://www.beachbodyondemand.com/blog/blackberry-walnut-chocolate-shakeology

Or, if you’re in the mood to experiment with your Shakeology, how about this delicious recipe?
https://www.beachbodyondemand.com/blog/chocolate-tahini-shakeology-uk?referringrepid=411888

Rest Day 21: Rest Day or Recovery Stretch

Today: Rest Day or Recovery Stretch

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

I’m proud of you all for staying on top of your nutrition as best as you can. I know it’s not always easy. Everyone has a different relationship with food. Factors like how we ate growing up, cultural norms and expectations, and our unique personal experiences can shape our relationship with food and our current eating habits. If you’re still struggling to stay consistent, that’s OK. Do your best and keep working on it.

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

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

Workout Day 22: Start Strong: Shoulders, Arms, Glutes

US

You made it to the last week of Job 1! Congrats! But don’t take your foot off the gas now. Think about what you want to focus on this week as we wrap up the program. Maybe it’s dialing-in your nutrition, improving a certain move, or stacking workouts for the first time. Whatever your goal for this week is, I want you to push yourself! You’ve got this.

Even though we’re on our last week, keep checking off your workouts once you’ve completed them. And make sure you’ve got your supplements ready to go so you can see the program to the end. If you feel sluggish or dehydrated during your workouts, Energize and Hydrate can help.* Remember supplements can mean the difference between good workouts and great ones!

This group has been awesome, and I can’t wait to see where we’re all at by the end of the week. Let’s do this!

Coach Tip

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

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

CA

This group has been awesome, and I can’t wait to see where we’re all at by the end of the week. Let’s do this!

Coach Tip

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

UK

Today’s workout—Start Strong: Shoulders, Arms, Glutes

You made it to the last week of Job 1! Congrats! But don’t take your foot off the gas now. Think about what you want to focus on this week as we wrap up the programme. Maybe it’s dialing-in your nutrition, improving a certain move, or stacking workouts for the first time. Whatever your goal for this week is, I want you to push yourself! You’ve got this.

Even though we’re on our last week, keep checking off your workouts once you’ve completed them. And make sure you’ve got your supplements ready to go so you can see the programme to the end. Remember supplements can mean the difference between good workouts and great ones!

This group has been awesome, and I can’t wait to see where we’re all at by the end of the week. Let’s do this!

Coach Tip

Workout Day 23: HIIT It

US

Today’s workout—HIIT It

It’s our second to last cardio workout—you ready? This workout’s rest breaks may get shorter and shorter, but after 4 weeks of doing it, I’ve made huge improvements in my endurance. Anyone else notice any gains in this department?

Speaking of gains, I stumbled upon this informative blog post on Beachbody Performance Recover. A world-leading university in sports science conducted a clinical trial on Recover and found that drinking it reduced muscle soreness by 50% and helped muscles recover 2x faster compared to the placebo! How awesome is that? How many protein shakes are backed by science? Here’s the blog article with a link to the study if you want to read more:

https://www.beachbodyondemand.com/blog/beachbody-performance-recover

CA

Today’s workout—HIIT It

Speaking of gains, I stumbled upon this informative blog post on Beachbody Performance Recover. A world-leading university in sports science conducted a clinical trial on Recover and found that using it helped people regain muscle function after intense, muscle-damaging exercise, 2x faster compared to a placebo shake! How awesome is that? How many protein shakes are backed by science? Here’s the blog article with a link to the study if you want to read more:

https://www.beachbodyondemand.com/blog/beachbody-performance-recover

UK

Today’s workout—HIIT It

Speaking of gains, I stumbled upon this informative blog post on Beachbody Performance Recover. A world-leading university in sports science conducted a clinical trial on Recover and found that using it helped people regain muscle function after intense, muscle-damaging exercise, 2x faster compared to a placebo shake! How awesome is that? How many protein shakes are backed by science? Here’s the blog article with a link to the study if you want to read more:

https://www.beachbodyondemand.com/blog/beachbody-performance-recover

Workout Day 24: Build & Burn: Back, Legs, Core

US

Today’s workout—Build & Burn: Back, Legs, Core

This is now the fourth time we’ve done Build & Burn. How was it for you? I’ve definitely gained strength since we first began Job 1. In fact, I used to struggle with [exercise name]. Now, they’re so much easier! Any moves you’ve come to love since we first started? Take a moment to appreciate the progress you’ve made!

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

Some of you have asked me if I’m going to still keep up with [2B Mindset or Portion Fix] after I finish Job 1. And the answer is YES! [2B Mindset or Portion Fix] is the only nutrition program I’ve ever followed that doesn’t feel like a diet. [Ilana or Autumn] has given me valuable tools that have made a big difference in how I approach my nutrition. It’s no longer about depriving myself or saying no to things like going out. I can live my life and still eat the foods I love because [2B Mindset or Portion Fix] isn’t a diet—it’s a lifestyle!

*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

Today’s workout—Build & Burn: Back, Legs, Core

UK

Today’s workout—Build & Burn: Back, Legs, Core

Workout Day 25: 20 Minute Sweat Session or Cycling

Today’s workout—20 Minute Sweat Session or Cycling

I knew that today was going to be a pretty long day, so I decided to start my morning with some Meditation on BODi. Let me just say—BEST MOOD BOOSTER EVER.

When I know I’m going to be on-the-go all day, I usually make sure I have some healthy snacks with me. One thing I always try to stock up on is BEACHBAR. Good snacks are hard to come by, but this one meets my strict requirements. It’s got 9–10g of protein, only 6g of sugar, and is just 150 calories! And I just love the combo of real nut butters and chocolate. Have you tried it? What’s your go-to flavor?

Today’s officially our last cardio day of the program. Did you decide to do 20 Minute Sweat Session or a ride? Share how it went in the comments!

Workout Day 26: Finish Stronger: Chest, Core, Legs

Today’s workout—Finish Stronger: Chest, Core, Legs

It’s our last workout day! Can you believe it? I can’t wait to check off my final Job 1 workout. I remember struggling during my first Finish Stronger with [workout move], but today I absolutely crushed it!

Thank you for all your hard work, check-ins, and daily motivation. I couldn’t have gotten through this program without you! I think we all needed each other to succeed. We’ve been through a lot these last 4 weeks—early morning workouts, Sunday meal preps, and keeping up with those [hard workout move]. But we got the job done and I couldn’t be prouder to be standing here at the finish line with all of you!

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

Rest Day 27: Rest Day or Recovery Stretch

US

Today—Rest Day or Recovery Stretch

I still can’t believe we’re finally done with Job 1! 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 made time for myself for once. I’ve learned that I can bring more to the table when I take care of myself and prioritize my health—and I don’t plan on stopping!

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: https://www.beachbodyondemand.com/blog/cookies-and-creamy-shakeology-nice-cream

CA

Today—Rest Day or Recovery Stretch

Cookies & Creamy Shakeology Nice Cream: https://www.beachbodyondemand.com/blog/cookies-and-creamy-shakeology-nice-cream

UK

Today—Rest Day or Recovery Stretch

https://www.beachbodyondemand.com/blog/strawberry-lemonade-shakeology-uk?referringrepid=411888

Rest Day 28: Rest Day or Recovery Stretch

Today—Rest Day or Recovery Stretch

A few of you have mentioned doing another round of Job 1 or moving onto another program. If that’s your plan, I highly recommend sticking with either 2B Mindset or Portion Fix.

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

Don’t forget to submit your “before” and “after” photos to The Beachbody Challenge! Not only will you get an exclusive Job 1 shirt (while supplies last), but you’ll be entered into the Beachbody Challenge for a chance to win a BIG cash prize. You’re not going to want to miss this opportunity, so don’t forget to send in those photos! If you need help taking photos, visit BeachbodyChallengePhotos.com. For the Beachbody Challenge Contest, terms and conditions apply. Visit BeachbodyChallenge.com for the Official Rules and complete details.

Again, thank you so much for joining this group. It was so great meeting you all and working toward our goals together. Remember, the work doesn’t stop here. I hope you continue to make yourself a priority. After all, focusing on yourself and your health is a lifelong journey!