Welcome to our Challenge Group! I’m absolutely thrilled to have you all here. Throughout these next [insert number] days, I’ll be posting my fitness and nutrition tips, Success Stories, inspiration, recipes, and more!
Use this group to ask questions, get answers, and connect with each other to stay accountable to your goals. We are in this challenge together, so let’s start by getting to know each other. Copy and paste your answers to the following questions below in the comment section:
- Where do you live?
- What’s your occupation?
- Will you be drinking Shakeology and/or Beachbody Performance?
- Why did you decide to join this Challenge Group?
- What’s one thing your fellow group members and I can do to help you reach your goals?
If you haven’t received your program and are wondering what the workouts look like OR what you’re going to eat for the next few weeks, check out Beachbody On Demand. Here you can stream all your workouts and access your program materials, including the nutrition plan and workout calendar—all in one place.
Because you can access your program from nearly any device with internet connection—laptop, tablet, smartphone, and TV—Beachbody On Demand is super convenient, whether you’re just starting a program or are within the final week of finishing. Excuses like missing a workout, not following the nutrition guide, etc. no longer apply because you can most always access the program as you go without having to drag along a box of DVDs and printed material. Even if you don’t have an internet connection, you can download workouts and content to your phone with the iPhone app and reference them at any time.
Click here to log in: https://www.beachbodyondemand.com/login(Subscription fees apply. See website for full details.)
What you eat accounts for 80% of your results, so it’s key to stick with your program’s meal guide. Take a look at it and then spend some time today throwing out all the unhealthy food and beverages from your refrigerator and pantry. The truth is, if the “treat” isn’t around when your cravings hit, you CAN’T eat it. And chances are, your urges will pass long before you drive all the way to the store. What foods will you throw away today?
Hopefully you already tossed all the junk from your home. Now for the fun partÑshopping for healthy food! Here’s a shopping tip I give all my new challengers: stock your cart with at least 30% veggies! That way you’ll have enough for generous veggie portions at every meal.
What are your goals for this challenge?
Setting goals is crucial to achieving results, and can provide you with focus, motivation, and a means of measuring your progress.
If you haven’t set them already, you can use these tips below to get started.
Tomorrow’s the big day—the first official start of your challenge! If you haven’t already, make sure you take your "before" photos, weight, and measurements. That way you’ll be able to see how much progress you’re making as you complete the program. I know it can be hard to document things about yourself that you want to change, but trust me…do it now and you’ll be so thankful later when you see just how far you’ve come!
Not to mention, tracking your "before" and “after” info is the only way you can enter the Beachbody Challenge Contest to get a free gift and potentially win some cash.
Make today awesome—it’s the first day of your challenge! Share how your first workout went. Don’t worry if the workouts seem difficult—it usually takes a few run-throughs to get used to the moves.
PS: Don’t forget to enjoy your Shakeology or Beachbody Performance supplements today!
I LOVE that you all are committed to crushing it every day! Here are 3 tips to help you make the most of your hard work:
- Get plenty of sleep—at least 7 to 8 hours. Catching those z’s is super-important to help your body recover and build muscle.
- Make sure you’re consuming Shakeology or Beachbody Performance supplements.
- Drink plenty of fluid! It’s crucial to your performance during a workout. Staying hydrated ensures you maintain your body’s fluid balance. Why’s that important? Just a little loss of fluid through sweat can significantly impair your power and performance.
I’ve said it before, with Beachbody On Demand you can take your program on-the-go, so you have no excuses. But what does that really mean for you? Let’s break down a few scenarios:
- You’re on a business trip and realize your hotel room doesn’t have a DVD player. Do you miss a workout? No! You can stream it right from your laptop in your hotel room.
- While on the way with the kids to grandma and grandpa’s for the weekend, you realize you left your nutrition guide at home. Do you turn around and go back for it? Or worse yet, forgo your nutrition for a few days and binge on everything in sight? Heck, no! You know you can access your nutrition guide from your tablet.
- One weekend you stay at a campsite where there’s no internet access. Do you let your fitness take a backseat for the next few days? NO. You already downloaded your workouts to your phone with the iPhone app, so you can access them at any time.
I think I’ve made my point. And Beachbody On Demand isn’t just convenient for traveling. It’s useful every day! For instance, while waiting to pick up my son from school, I glance at my workout calendar from my phone to see what I have scheduled for the day. That way, when I get home I’m mentally prepped for my workout.
Have you streamed Beachbody On Demand outside your home? Please share!
Anyone feeling sore or hungry? If so, that’s GOOD! It means your program is working. Because you’re pushing your body in new ways, you’re breaking down the muscle so it can rebuild stronger.
This also helps explain why you’re hungry, even if you’ve been following your nutrition plan to the T. When your body is in breakdown mode, it starts craving more nutrients. It’s all just part of the process to getting stronger and fitter!
Big props to everyone—Week 1 is in the books! Now that you have 7 days of your program under your belt, what’s one thing you want to do better next week?
Remember, every expert started their journey as a beginner. Don’t be discouraged if things are tough right now—keep at it and you will see progress!
Did you know some people actually GAIN weight before they start losing it? If you notice the scale has been creeping up, several things could be happening:
- You’re building muscle faster than you’re dropping fat. This will also curb in a few weeks.
- You’re not eating enough. Make sure you read your nutrition guide—it has all the information you need to make smart choices in the kitchen.
- Excess stress could be the culprit. Putting your body under too much stress by under-eating and performing a lot of high-intensity exercise that you’re not used to could actually impede your results.
Don’t give up! In a couple of weeks, these issues tend to resolve themselves. But if you’re still having problems, I encourage you to post your questions and I’ll do my best to get you answers.
FORM TIP: If your program has weights, make sure you keep your hands in line with your forearms when lifting. Avoid bending your hands back at your wrists. This will help you prevent muscle strain and injury!
It’s so much easier to reach your goals when you know others are on the same journey. You’re almost done with Week 2, everyone! Tag someone from the group and give them some motivation for the day!
Who needs the scale? There are better ways to track your progress during your challenge—like how your clothes fit, if the moves feel easier, or through your measurements! For the next [insert number] days, I want you to focus on tracking your measurements WEEKLY. Not only will this help you see meaningful change (like inches lost or muscle gained), but it will help you figure out if you need to adjust your calorie intake.
Congrats! You made it to Week 3. How are you feeling? If you ever have any questions, feel free to send them my way and together we will find a solution that works for you.
I don’t know about you, but I find it easy to overeat at mealtime. What can I say, I just LOVE food! But to avoid feeling stuffed, I portion out my meal, eat it, and then wait 20–30 minutes for my brain to tell my body it’s full. This trick usually works for me and helps keep my nutrition on track. Do you have any tips to avoid overeating?
Speaking of nutrition, are there any parents out there who can relate to this? Throughout our journey, you’ve been developing healthier habits, and I hope you’ve been sharing them with your family. Helping your kids develop healthier habits now will certainly help them in the long run. However, I know how difficult it can be to get kids to eat right. That’s why I love Daily Sunshine. With its full serving of fruits and veggies, 10 grams of protein, and healthy fats, it’s a healthy snack my kids actually love!
I’m so impressed with everyone’s work ethic! Keep pushing—I promise you won’t regret it later. If you’re still finding it hard to get through the workouts, try these tips to conquer the next one:
- Mentally prepare.
- Find a workout buddy (even if it’s your spouse or neighbor).
- Get into a routine and make it a priority.
- Remember why you started.
- Use the 3 P’s: Positive images, Power words, and Present focus
Here’s one reason to catch more z’s—to help you get results! Not only is it important to lock in those 8 hours to help your body recover from your workouts, but according to research, taking a protein supplement before bed coupled with a good night’s rest can actually help with muscle growth when you’ve been exercising vigorously: https://tbbcoa.ch/1Vei4UU
Like I’ve said before, stress releases cortisol, which can make it harder to lose fat from your midsection. Unfortunately, the negative effects of stress don’t stop there. Increased cortisol can effect recovery and encourage muscle breakdown—NOT COOL. That’s why it’s important to step back and take a deep breath every once in a while.
We’ve entered Week 4! WHAT?!
Whatever program you’re completing, I encourage you to follow it to a T. All of Beachbody’s programs are proven, but you really need to follow the program’s guidelines (i.e., workout schedule and eating guide) to get the best results. That’s not to say you can’t complement your program with some extra physical activity. There may be times when you feel energized and want to add another workout to your routine. On other days, you may just want to relax with some extra stretching and meditation exercises. It’s for times like these I’m thrilled to be a Beachbody On Demand member. From yoga to cardio to strength and resistance-training, Beachbody On Demand gives you access to hundreds of workouts ready to stream when you need them.
Forget that old food pyramid you grew up with. This is what your plate should look like!
Ever wonder what you should eat if you like to work out in the AM?
Your body can resynthesize muscle glycogen stores (an energy source) within a day with adequate carbohydrates from your diet. But if you need a little fuel in the morning, try eating a banana or small bowl of oatmeal. Those options will give you the energy you need to power through your morning sweat session without weighing you down.
Remember, the road to getting healthy and fit is a journey. It won’t always be easy. There will come a day when you lack the motivation to hit the play button. If that feeling persists, you might be experiencing burnout.
Don’t worry—it doesn’t have to last forever. Check out these helpful tips to fight burnout and help you get back on track: https://tbbcoa.ch/27Ju1qz
Congrats on completing your first MONTH of your challenge! You’re nearly a third of the way there!
I recommend taking your weight, measurements, and Month 1 photos today. That way you can see how far you’ve come over the last few weeks. If you want, you can also share your progress with the group!
Revisit the goals you set prior to starting this challenge. Are you on track to accomplishing them? If not, focus on what you can do differently to nail them this month. Try writing them down and putting them on your fridge or desk to keep them visible, so they’ll be less likely to fall off your radar!
Have you tried using mason jars for meal prep? I love them to store my salads for the week because they keep the ingredients fresh if you layer them properly. And when you’re ready to eat, all you have to do is shake ’em up!
Here are a few tips for creating the perfect mason jar salad:
- Pour dressing in the bottom. That way your veggies stay crunchy and fresh.
- Layer heartier ingredients like carrots or beans after the dressing.
- Pack your greens on top.
I absolutely LOVE cereal and I have a feeling some of you do too. Unfortunately, some cereals—even "ealthy" ones—contain a ton of hidden sugars. So make sure you read the labels and choose ones with low-sugar content (5 grams or less), plenty of whole grains, and few to no extra preservatives. And if you really need to add a sweet kick to your morning bowl, just add some fruit!
Don’t feel like hitting the play button today? Instead of focusing on losing weight or getting "ripped," try focusing on how a good workout will increase your quality of life. The work you put in today can improve your mood and help you become stronger and more confident. And that might be just the push you need to do something outside your comfort zone!