Prep Day 1:

Welcome to our Sure Thing BODgroup! Are you as excited as I am to go all in, together?

Super Trainer Megan Davies has created an amazing program built around strength training, endurance, and functional recovery—and making sure you feel your best every single day.

Over the next few weeks, we’ll take a deep dive into what makes this program so effective (yet so doable!). For now, just know that Megan’s top priority is helping you build strength from the inside out. That means creating confidence—within your workouts and beyond—even if you have no experience lifting weights. You can always follow modifications and use lighter weights if you need to.

To start, I recommend watching the “Meet Megan” video on BOD (under the Start Here tab of the Sure Thing program tile). It’ll give you a feel for her encouraging and empowering vibe—exactly what you need in a trainer and workout buddy.

Be sure to also drop a hello in the comments and share a little bit about yourself with the group so we can start things off by getting to know one another!

Coach Tip

Your BODgroup will feel more involved if they know something about YOU, so don’t be shy! Introduce yourself, mention your motivation behind working out, and tell them why you love training with Megan.

Welcome to the Sure Thing 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:

Let’s talk about your workouts for the next 8 weeks. You’ll be working out 30–45 minutes a day, five days a week, using Megan’s proven TYPE TRAINING method.

This science-based approach alternates between endurance and power-based strength training. Every 4th week is dedicated to both lifting methods, plus added mobility work and functional recovery days to help reset your mind and body.

Endurance workouts use lighter weights and higher reps to help burn calories and push your stamina to the max. Power workouts use slow and controlled heavy lifting to help you build strength and muscle.

The functional recovery that comes every 4th week is key—that’s when you focus on intentional movement and mobility work, allowing you to recalibrate and realign so you have the motivation to keep going and come back even stronger.

The idea here is to take one day at a time and notice the progress that comes with every workout.

For a closer look at the next couple of months, check out the Getting Started with Sure Thing video on BOD in the Getting Started section. Megan walks you through the workouts and calls out what you need to get ready for the program.

Coach Tip
  1. Remind your group that they will need a set of dumbbells (light, medium, and heavy) and Strength Slides to keep their muscles challenged at an intensity that’s right for them. Having these things ready to go helps ensure they will start the program on time with you.
  2. For those new to Beachbody, explain how to use Beachbody On Demand (BOD) and access Sure Thing. Encourage people to download the Beachbody On Demand app so they can easily track their progress and stay connected to the group from their phone.
  3. Point everyone to the Sure Thing digital materials available on BOD in the Program Materials section so they can access the Workout Calendar and Fit Check, Shakeology Wellness Tracker, and Sure Thing eating plans from Portion Fix and 2B Mindset.
  4. Remind any French or Spanish speakers that the workouts are also dubbed in those languages.

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Prep Day 3:

When it comes to building inner and outer strength, one thing SO many people overlook is their nutrition. A solid eating plan and workout fuel aren’t just essential for results…they’re much-needed nourishment for your mind and body as you go through this transformative journey.

Luckily, you’ve got some options. The Sure Thing eating plans from Portion Fix and 2B Mindset both come included with a Total-Solution Pack purchase. Each has its own unique approach; see what they’re all about by watching the videos under the Start Here tab on the program page.

If you’re still not sure which to pick, go to FINDMYEATINGPLAN.COM to find out which plan is more suited to your lifestyle.

And to perfectly sync with your Sure Thing calendar, Megan recommends the Shake & Hustle Pack featuring Shakeology and Energize. It comes with 20 servings each of our most popular supplements and it’s a convenient way to support your five workouts per week. Shakeology delivers whole-food-based nutrition in a gourmet superfood dessert shake, while Energize provides clean pre-workout energy. Throw in Recover to help speed post-workout recovery, and you’ve got the right formula for your best results.*

US: *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.

Coach Tip

This is the perfect time to mention how these plans or supplements personally worked for you and contributed to your healthy eating lifestyle. You can also weave in a little about each eating plan as you see fit:

2B Mindset (included with Total-Solution Pack purchase) is so much more than weight loss. Created by Ilana Muhlstein, MS, RDN, 2B Mindset is designed to help you enjoy satisfying meals, achieve a healthy relationship with food, and make reaching your goals a positive experience. This proven plan has helped thousands of Ilana’s clients reach their goals, and it’s how Ilana lost 100 lbs. and kept it off as a mother of three.

Portion Fix (included with Total-Solution Pack purchase), by fitness and nutrition expert Autumn Calabrese, helps you eat the portions that work for the results you want. You’ll enjoy all the delicious foods you love, even wine and chocolate, and NEVER feel deprived. And there’s no counting calories or cutting food groups. This plan can help you reach your goals, whether it’s weight loss or just feeling healthier and stronger.

This is also a chance to remind your group about the food and recipe content on BODi (included in the Total-Solution Pack if they opted in). In case your post gets too long, you can add this in the comments if it makes sense to do so.

  • A Total-Solution Pack gives them a 30-day trial to BODi, which includes access to brand-new recipes every month, dozens of meal plans, and live and on-demand workouts with Megan and other trainers. Live workouts are a great way to get personal feedback in real time.
  • If they didn’t buy a Total-Solution Pack, encourage them to try the 14-day BODi free trial.

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Prep Day 4:

We’ve talked a bit about what to expect with Sure Thing—now it’s time to get your feet wet by trying a sample workout! Get excited for this fun, power-based lifting session and see what intensity level works for you.

Have your weights ready! Remember you can always start with light weights to make sure you nail down the correct form first.

After you’re done, let us know how it went. Did you love the moves or find one particularly challenging?

Coach Tip

Talk about what resonated with you from the sample workout. Maybe it’s something funny or encouraging that Megan said, a move that felt challenging but satisfying, or simply how you felt at the end.

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Prep Day 5:

Here’s a thought: Forget about any other time you attempted to get fit and simply go into Sure Thing with a clean slate. And know that this time, you’ve got a team of people behind you cheering you on.

This community, this BODgroup, isn’t here to add pressure or judge your choices. This is our safe space to ask questions, lean on each other, share some wins, and maybe talk about the tough days too. Because when we stay connected and offer support, EVERYBODY wins.

You never know who you’re helping with your positive comments, so comment away!

Coach Tip

Talk about what you do to get in the right headspace before you start a new program. For example:

  • Take some time to get your workout space ready. Make sure you have comfortable workout clothes, your weights, and Strength Slides.
  • Make sure you ordered your Shake & Hustle Pack so that you’ll have Shakeology and Energize ready to go.
  • Energize helps me mentally get into the game. After I take it, I feel like I’m on top of the world and ready to give the day’s workout my all.*
  • Shakeology is pretty much my nonnegotiable. I know that I can look forward to a delicious dessert shake on a daily basis and tick a box in my healthy column at the same time. Win-win. Try logging your shakes in the Wellness Tracker* and see how much better you feel because of it.
  • Recover is another supplement I like to have handy on workout days. It helps speed up my recovery so I can get back to my next workout that much stronger.*
  • Be sure to let customers know how they can purchase supplements if they happen to ask.

US: *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: Wellness Tracker
UK: Wellness Tracker

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Prep Day 6:

What’s your “why”?

Why are you committing to Sure Thing? Do you want to put yourself first for the first time in a long time? Do you want to make functional movement a lifelong habit? Do you want to build your daily physical and mental strength, and find the confidence you know is deep inside you?

My why, my goal in all of this, is to help you become your strongest, most resilient self. The daily discipline that comes with fitness and wellness comes easier for me when I’m focusing on the real “why” behind it all.

Take something like meal prep and daily eating habits, for instance. Without a bigger why, these practices can get reduced to just the physical. There’s nothing wrong with wanting to lose a few pounds or seeking muscle definition. But sometimes when that’s the only focus, we can lose the connection to what makes food so great and healthy habits so worthwhile.

I like to turn to the FIXATE and Mindset Menu cooking channels to not only get recipe ideas for delicious meals but to be reminded that these tasty options ultimately serve a bigger goal. They keep me nourished for daily life and help me continue building toward strength and a healthy lifestyle.

Thoughts? Have you taken a look at FIXATE or the Mindset Menu? How does healthy eating fuel your “why”? I wanna hear it all!

Coach Tip
  1. When your group members have decided which program to follow, have them watch the “How Portion Fix Works with Sure Thing” or “How 2B Mindset Works with Sure Thing” video on the Start Here tab.
  2. Consider sharing your personal approach to nutrition and meal prepping. Tell them about all the food content on BODi that can help with meal prep, like brand-new recipes each month and access to dozens of meal plans for both 2B Mindset and Portion Fix. Here’s a little info on the cooking channels:
    • Mindset Menu: Ilana walks you through easy-to-make meals and satisfying side dishes, so you can maintain a healthy lifestyle while keeping it fresh and exciting.
    • FIXATE: Autumn and her brother, professional chef Bobby Calabrese, help you get creative in the kitchen so you can stay inspired to make healthy, portion-controlled meals.

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Prep Day 7:

It’s almost that time! Tomorrow is our first day of Sure Thing!

Let’s take care of a few last-minute items before the big day. First, I want to put it out there that people track their progress in different ways. I’m partial to FIRST tracking how you’re feeling because that’s MOST important. At the end of the day, I’m all about helping you get healthy and strong.

You can also use the scale—not as a judge, but as a way to benchmark the results of your fitness and eating habits. Same goes with tracking your measurements, which can sometimes be the bigger indicator of physical change. But, again, these aren’t always the right tools for everybody because numbers don’t always tell the whole story. You do what supports your goals, well-being, and priorities.

I want to encourage you to do the fit check before you start Sure Thing. You can find this on the back of the Workout Calendar—it includes a mental and physical check-in you can do now, halfway through, and at the end of the program to see where you’re at and note the progress.

Remember that change happens gradually and may not be noticeable at first. Real strength happens from just showing up—the rest will work itself out.

With that said, let’s go over our checklist to make sure you’re ready to get started:

  1. If your goal is to lose weight or get toned, take your “before” measurements and pics and log them in your BOD app.
  2. Do the fit check to get a feel for your mental and physical starting point. You can find this on the back of your Workout Calendar.
  3. Download the daily Shakeology Wellness Tracker* as a quick and easy way to gauge how your mood and health are improving.
  4. Make sure you’ve chosen your eating plan and know what your meals are for the week. You can always go to FINDMYEATINGPLAN.COM if you need help deciding.
  5. Do you have your Shakeology, Energize, and possibly Recover ready to go? Let me know if you still need to get yours.

The scale doesn’t capture the entire journey or always reflect your hard work—especially if you’re gaining muscle. It won’t record strength gains, or whether your clothes fit better. So, tracking your measurements and snapping photos is a good way to keep tabs on your progress.

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

CA: Wellness Tracker*
UK: Wellness Tracker*

Coach Tip
  1. Encourage the group to record a quick video talking about what’s motivating them to start this program. It’s a great way to put faces to the names and connect with one another. Be the first to share a video to break the ice.
  2. Ask your team to check in with your BODgroup daily. Be sure they log their workouts and supplements, share their favorite recipes, and let the group know how they’re feeling. Encourage them to use the Shakeology Wellness Tracker daily.
  3. Remind the group to have their workout clothes, weights, Strength Slides, Shakeology, Energize, water, and Sure Thing calendar ready to go.

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Workout Day 1: Endurance Strength

I love the feeling of a new beginning! Who’s ready to kick off our Sure Thing journey?

Let’s all keep something in mind from this moment on: Don’t worry about the end result. Just think about making TODAY great.

So let’s jump in with our first Endurance Strength workout. This is all about the high reps, so make sure you pick an appropriate weight knowing we’ll be doing 16 reps. We’re going to be fatiguing one muscle group at a time, so you’ll likely be feeling a little sore afterward, especially if this is your first workout in a while.

One thing that can help improve muscle recovery is taking Recover after your workout to help reduce soreness. I notice that I can bounce back faster and show up better for the next workout when I drink it.*

So what did you think about today’s workout? Let’s see those #sweatyselfies.

US: *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.

Coach Tip

Post your own post-workout selfie to get the buzz and encouragement going.

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Workout Day 2: Cardio Conditioning

How are you feeling after Day 1? No matter what, I want you to remember why you’re here—to approach today with a mindset of success and keep it positive!

I know getting used to this new routine can make the first week a little challenging, especially as we rev up for some cardio conditioning. My advice? Try Energize to help you ramp up for your workout and see how you feel throughout today’s interval-style training.*

After your workout, let me know if you were able to pick up the pace after taking Energize.

US: *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.

Coach Tip

Share your own experience with Energize and how it helped you get through today’s tough workout. For example: Just knowing I had Energize on the counter helped me get into the right frame of mind before heading into my workout. Personally, I’m not a cardio queen but about 10 minutes in, I felt it kick in! I was focused and going beyond the energy I thought I had for today.*

US: *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.

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Workout Day 3: EMOM Strength

Who’s ready to get their blood pumping?

Today’s workout blends endurance-style lifting with two EMOM (Every Minute on the Minute) blocks to get your heart rate up, all while building muscle and burning fat. If you finish your reps before the minute is over, you get to use the leftover time to rest. Who doesn’t love that?

Coach Tip

Mention the benefits of having a BODi subscription, where there are more workouts with Megan available. You can recommend the yoga and flexibility classes, which can help boost mobility and enhance recovery after their Sure Thing workouts. You can also talk about the library of meal plans available for both 2B Mindset and Portion Fix on their BODi program pages, plus 1,000+ healthy recipes on their cooking channels, Mindset Menu and FIXATE.

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Workout Day 4: Bodyweight Burnout

You’ll be surprised what a good workout you can get using just your body weight and Strength Slides!

Today’s exercises are designed to keep your heart rate elevated for a longer period of time post-workout to increase the total number of calories burned.

As your body starts getting more conditioned with every workout completed, you might find yourself hungrier than usual. That’s more than OK—your muscles are probably begging for sustenance and healthy eating is a great way to keep your energy up.

Just make sure you’re tapping into your Sure Thing digital eating plans from 2B Mindset or Portion Fix, so you know you’re giving your body what it needs to make the most of your workouts. You can find some great recipe inspiration under the Eating Plans tab: https://www.beachbodyondemand.com/programs/sure-thing/eating-plans

And you can always turn to Shakeology when you’re looking for a healthy snack between meals. I’ve been taking a different approach to this glass of superfood goodness lately. I’ve been playing with recipes that make it more like a dessert, so I can look forward to a sweet treat (with a healthy spin) anytime I want. Here’s a personal fave for all you cookie fiends out there. https://www.beachbodyondemand.com/blog/butter-cookie-shakeology

Coach Tip

Recognize some group members and the hard work they’re putting in, especially if you notice an extra positive attitude. The first week can be tough but showing up is half the battle!

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Workout Day 5: Endurance Strength

Woo! You made it through your final workout of the first week. Virtual high-fives all around!

Are you feeling stronger already? Or maybe just a little sore? You’re likely feeling all types of ways but I’m here to tell you the name of the game is progress, not perfection. Wherever you’re at right now is exactly where you should be.

Share with the group how your first week is shaping up.

Coach Tip

End the week by calling out Recover—your group will thank you after all their hard work this week! Remind them that it helps promote muscle protein synthesis and support rebuilding.* And maybe share how often you drink it and how you prepare it (a banana to sweeten it up?).

US: *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.

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Workout Day 6: Rest Day

Ahhh…our first (much-deserved) rest day.

Sometimes when we’re off to a strong start, we’re tempted to keep moving but trust me on this—your body needs this day to recover and refresh.

Assuming I don’t have a jam-packed day (anyone else have kids?), there are a couple of rest day rituals I like to practice. I’ll do some sort of skincare treatment like a sheet mask and listen to a podcast episode or read a chapter of a book. Something that feels more like a pause than just scrolling the feeds on my phone.

How do you nourish so you can feel rejuvenated for the upcoming week? Even when we’re not doing a workout program, these self-care habits can be so important for our well-being.

Drop some of your favorite ways to unwind in the comments.

Coach Tip

Keep in mind that not everyone has the luxury of taking time out to unwind and even committing to a fitness program can seem like a privilege to some. Be mindful and honest in your posts—if you have trouble balancing these things in your daily life, your group will appreciate seeing this relatable side of you.

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Workout Day 7: Rest Day

Rest day number 2, here we go.

I want to remind you to listen to your body as you continue to recover from the week. If you’re feeling a little tight or tense, here are some healthy options to relieve some of that stress.

Meditation is a great addition to any self-care practice. It can help melt away stress, lower anxiety, improve sleep, and boost your self-esteem. Many yoga programs also incorporate mindfulness—and you’ll get a healthy dose of rest day stretching and relaxation along with it. There are lots of options to choose from on BODi, so let me know if you need any recs.

Make sure you’re eating right, drinking enough water, and getting enough sleep, since these can all affect how you show up each day. What do you do to show yourself some love?

Coach Tip

Rest days still call for solid nutrition. Remember to emphasize the importance of drinking Shakeology every day. Your body needs those powerful nutrients to help sustain you! The best way to track your progress? You guessed it. The Shakeology Wellness Tracker.

CA: Wellness Tracker*
UK: Wellness Tracker*

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Workout Day 8: Upper Body Power

I hope you had a great rest period and are ready to start this week strong because we are transitioning into a new method of lifting for week 2! Today’s session is all about power-based lifting that targets your upper body.

But before we get started, I want to check in with you all. How are you feeling as we gear up for another week? Have you connected with anyone in our BODgroup yet?

It may not seem like it at first, but these connections can help us stay on-track and remain accountable, especially early on in our Sure Thing journey. And your own pictures, comments, or tips can help someone else find the motivation they need.

Let’s lean on each other as we continue to sweat and lift. Feel free to shout out anyone in particular who has made this journey just a little more fun.

Coach Tip

Have you been taking your supplements? Your group will appreciate the example you set and the tips you give about Shakeology, Energize, and Recover. If these are a part of your routine, you know firsthand what a difference they can make—share your experience with your choice supplement.

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Workout Day 9: Explosive Cardio

It’s Explosive Cardio Day, which means we’re going to be using dynamic, athletic moves to challenge your explosive power. Before you get started, drink that Energize to prep for those explosive moves.

Know what else can make a big difference in your workouts? Food! Who’s following Portion Fix or 2B Mindset? Is there something about your eating plan that’s making it easier to stay healthy? Any nutrition challenges so far that we can help address in the comments?

Don’t forget that we’re all in this together. Let’s support each other with some tips and nutrition hacks. I’m all ears!

Coach Tip

Speaking of nutrition, let’s talk Shakeology! How do you make Shakeology especially yours? Are you a coffee fiend who mimics a frappuccino with Café Latte? Or maybe you’re a vegan foodie who loves to show people how delicious Vegan Shakeology can be. Share your creative ideas.

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Workout Day 10: Strength & Stability

Time to get our balance in check. I gotta admit I don’t have the best core strength and exercises that challenge my balance are, well, challenging. But I appreciate this work because I know it’s going to help me focus on that area and improve my stabilization.

How did you do with these strength and stability moves? Gotta love core work that doesn’t involve a single sit-up!

Coach Tip

Call out a particular move from today’s workout to show you’re right there with the group, actively doing the same routines and putting in that day-to-day effort.

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Workout Day 11: Combination Strength

Who’s ready to get into some strength moves? We’ll be stacking these exercises to help you build the ultimate power dumbbell complex.

But before you start throwing weights around, let’s take a moment to refocus on our original intention. What made you start Sure Thing in the first place? Every rep completed, every sweaty second, is one step toward that goal. Relish in the fact that today’s workout is major progress.

Let us know how it goes today and remind us what your motivation is for doing these Sure Thing workouts.

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Workout Day 12: Lower Body Power

We’ve made it to the last workout of week 2! Nice work, everybody. We’ve been targeting quite a few muscle groups in the past couple of weeks. Which has been your favorite to work out?

I personally love upper-body work. All is right with the world when I start seeing that teardrop-shaped shoulder lol.

Have you started noticing any changes in your body or how you feel?

Coach Tip

This is a good opportunity to tie in Shakeology and how you’re noticing the difference it’s making after drinking it daily. Here’s an example:

I know it might seem silly that a single shake a day can make a huge difference. But, at least in my own life, it really has. And I’m not just talking about those great physical perks. It’s more about the act of doing something meaningful for myself. I’m seriously happier knowing I’m taking a step in the right direction, even if it’s one tiny step at a time.

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Workout Day 13: Rest Day

It’s time for a well-earned rest day! During your day off from working out, I encourage you to get a little introspective. Think about the changes you’ve seen in yourself after wrapping up 2 whole weeks.

Personally, I’ve noticed some positive shifts in my mental health. I feel more present and less stressed, and oh-so proud of myself for committing to this program. I’m excited for the future even if next week’s workouts turn out to be challenging. I can tell that my body is getting stronger, and I’m confident I can take on what’s coming my way—especially with you all and the support of this group!

I encourage you to take some time to recenter yourself. Try an Unstress video on Beachbody On Demand or any of the mediations available on BODi.

If meditating isn’t really your style, you can always spend some time outdoors, go for a hike with a friend, or take your dog to the park. It’s your day to indulge in whatever your body tells you it needs!

Another self-care strategy that’s easy to practice is gratitude! Who in this BODgroup are you thankful for?

Coach Tip

Mention your go-to snack, BEACHBAR: I pack a BEACHBAR whenever I leave the house. Personally, I’m always on the lookout for better snacks, and this one meets my strict requirements (just 6g of sugar but a whopping 9–10g of protein at only 150 calories). It’s seriously tasty—try the Mint Chocolate Chip if you want to satisfy a cookie craving!

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Workout Day 14: Rest Day

Today’s the day to refuel your body so you are 100% ready for week 3! I’m going to make a new recipe this morning from 2B Mindset, the Superfood Scramble. Breakfast happens to be my favorite meal of the day and this tasty option does not disappoint.

If you’re following FIXATE, you can check out the Cobb Salad recipe for a great quick fix. If you don’t have the ingredients handy, add them to your grocery list and make the recipe during the week. You can the find recipes under the Nutrition tab: https://www.beachbodyondemand.com/programs/sure-thing/eating-plans

Speaking of groceries, don’t forget to stay mindful while you’re at the market. If most of your time is spent in produce, you’re doing something right!

How’s your rest day going? Taking time for yourself, heading to the grocery store, prepping your meals, or…? Let us know what you’re up to.

Coach Tip

Share with your group how you’ll be spending your rest day. Maybe upload a pic of you cooking if you plan on making one of the recipes.

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Workout Day 15: Endurance Strength

Check you out—you wrapped up your second week and are going strong into week 3. Before we go forward with full force, take a breath and appreciate this point in the journey. You’ll only be here once.

Today’s workout should feel familiar because you’ve already done it, so try to take it up a notch by increasing your weight. But only if you feel comfortable enough to do so without sacrificing form.

The moves in this program are doable, but only effective when you do them correctly. And most effective when your nutrition is on point.

I know it can get tough (and maybe I sound like a broken record) but all the effort we put into our workouts will be so much more worth it if we pair that with the right nutrition. Check out the Sure Thing eating plans from 2B Mindset and Portion Fix. Megan handpicked her favorite recipes from both, so if you’re looking for new dishes and inspo for your next meal, check those out on the Eating Plans tab.

There you’ll find the Hearty Chicken Fajita Bowls (2B Mindset) or the Chicken Gyro Bowls (FIXATE). Both make great options for a protein-packed lunch.

What has been your favorite recipe so far?

Coach Tip

Share appetizing photos of your 2B Mindset or Portion Fix meals to show the group that healthy foods can be delicious.

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Workout Day 16: Cardio Conditioning

It’s a new day, and we’re going to bring our best! I don’t know about you, but I feel extra pumped today. Might be my positive outlook, might be the Energize!

Remember to take your Energize 30 minutes before you work out so it can hit when it matters most. It always helps get me in the right headspace and helps me make the most of my time with Megan. These 30 to 45 minutes a day is time carved out for YOU, so make it count.

Coach Tip

To reinforce the benefits of Beachbody Performance Energize, you might say something like, “When I need to perk up before my workout, I drink my Energize. It makes a HUGE difference in how I feel, especially when I work out early in the morning. It’s so great for helping boost your endurance and push those limits.* What’s your secret weapon for staying at the top of your game?”

US: *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.

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Workout Day 17: EMOM Strength

Every minute always counts but when it’s an EMOM day, you know we’re really counting!

By the way, have you noticed any badges pop up on your app during these last couple of weeks? You can earn them for reaching different milestones on Beachbody On Demand, like completing a certain number of workouts.

Let’s get it in today and earn those badges! After your sweat session, let us know which minute really had you feeling the burn.

Coach Tip

Share some of the badges you’ve earned in the past and mention that it feels extra special when you earn a program completion badge, which your group members will receive if they stick with Sure Thing.

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Workout Day 18: Bodyweight Burnout

Whew! You’ve accomplished a LOT this week, but we still got more to do. No dumbbells today but make sure you’ve got your Strength Slides.

This is the second time around with this workout, so you might notice you’re moving faster and able to get more reps in. These little changes are worth noting. Yes, you’re still gonna feel the burnout and maybe the workout won’t feel easier, but you are definitely stronger.

Take it one rep at a time, look forward to a little muscle pampering with Recover post-workout, and pat yourself on the back. Who’s feeling their strength increase?

Coach Tip

You can link your group to this article about Recover if they’re looking for more information about the benefits:
https://www.beachbodyondemand.com/blog/beachbody-performance-recover

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Workout Day 19: Endurance Strength

Exciting news: You made it to your final workout of the week. Woo-hoo! Um, do you realize you’ve almost completed 3 weeks now?! Time flies when you’re busy gaining confidence.

That’s such an incredible accomplishment but before our 2 days of rest, we’ve got an Endurance Strength workout that just might leave you in a pool of sweat.

Celebrate your hard work with Caulifredo Zoodles with Juicy Chicken if you’re following 2B Mindset. Or fill up on some Breakfast Tacos with Fixed Chorizo if you’re following Portion Fix. Find these recipes and more in the Sure Thing eating plans (on the Eating Plans tab on the program page).

Coach Tip

Your group has been working hard for a few weeks, and that’s worth noting! Keep up the morale by taking time to recognize the efforts of someone in your group. The workouts can be difficult but you’re all doing it, together!

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Workout Day 20: Rest Day

Hello, rest day. It’s been a while and I’ve missed you!

Anyone else feel the same? I could use a massage and a nap, in that order.

I might just rest my eyes and think about my progress so far. I know my form is so much better than it was in week 1. And my body feels way more solid. I also feel sharper, and I think that has to do with my healthy eating habits. How would you say your nutrition is going on a scale from 1 to 10?

If 1 means not ideal/not complementing my workouts and 10 means 100%, I would say I’m a solid 8. I’m sticking to my eating plan on every workout day, but I do have a little trouble when I eat out. I’m going to look over this article about dining out for some tips and work on that this coming week.

What do you do to stay on-track when you’re at a restaurant or need to grab a quick bite?

Coach Tip

Sometimes we end up grabbing a bite on the road because hunger hits and we can’t wait to get home. Packing a snack like BEACHBAR can help you feel satisfied in the short term, so you have time to make it home to your planned meal.

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Workout Day 21: Rest Day

We’ve got another rest day today! Got any relaxing plans for the day?
Today I’m going to get creative and make Chocolate Brownie Bites, a Shakeology recipe that’s not a shake. You know I’m all about enjoying my desserts, so this one fits the bill. This no-bake treat is one of my faves because it’s covered in chocolatey goodness.

What are some of your favorite non-shake Shakeology recipes?

Coach Tip

Next week, you’ll be wrapping up phase 1 of Sure Thing. Ask your group what they want to focus on—improving a specific move, dialing-in their nutrition, etc.—and offer your support for their specific goal.

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Workout Day 22: Power Strength Circuit

Week 4, here we go! We’re entering our functional recovery week and—if you can believe it—wrapping up phase 1 of the program.

Today we’re doing our first Power Strength Circuit, which means heavier weight, slower pace. During the workout, we’ll do some mobility work to help open up the body and ensure peak performance and recovery. Sound like a good plan?

Before we jump in, grab your Energize so you can keep up your endurance for this one. After you’re done with the circuit, make Recover a priority so you can give those sore muscles some love. These small habits and intentional actions stack up to health and happiness over time.

How are you feeling up to this point? I’ve noticed how much stronger I feel doing these exercises, and I’m lasting longer every time so I know my endurance is improving. Tell us about your wins so far.

Coach Tip

Throw in some data about Recover to back up your personal experiences. For example, “Even in clinical trials, Recover stands up to the test, helping reduce muscle soreness by 50%.*”

US: *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.

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Workout Day 23: Rest or Cycle

Today is kind of a “choose your own adventure” day because we’re giving you two options: rest or cycle. If your body needs a break, then go ahead and take it easy. But if you feel up to it and want to continue moving your body, hop on the Beachbody Bike and try one of Megan’s cycling workouts.

The bike is a great complement to any program; Megan even offers bonus cycling workouts on Beachbody On Demand that you can do in place of your regular cardio workouts.

I want to see your rest day or post-cycling selfies today. Show the group how you’re spending your time!

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Workout Day 24: Endurance Strength Circuit

We’re going in for another Strength Circuit, but it’s different than what we did a couple days ago. Instead of the slow-paced movements, we’re working on faster moves with lighter weights.

Sometimes the middle of the week can seem like a drag (and maybe you’re a bit drained after today’s workout) but let’s change things up by trying a new recipe. For all you 2Bers out there, I recommend the Warm Quinoa Salad, and if you’re following the Portion Fix eating plan, try the FIXATE Turkey Sloppy Joes. Healthy food that tastes AMAZING is always something I look forward to and it tastes so much better after an intense workout.

How did your dish turn out?

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Workout Day 25: Rest or Cycle

Can we pause and take a moment to celebrate Day 25?! You’ve been on this Sure Thing train for 25 days, and we’re not slowing down until we earn that program badge on BOD!

Actually, that’s not entirely true because we’re taking things down a notch for our rest/cycling day today. Carve out some chill time or opt for a Megan-led cycling ride if you feel the need to keep moving.

Have any of you collected new badges so far? I’ve got a shiny Shakeology badge for drinking 25 delicious shakes!

Coach Tip

Did you know Shakeology’s globally sourced ingredients can help support healthy digestion, provide healthy energy, support lean muscle, and reduce junk food cravings?* Your group members might not be aware of ALL the benefits so sprinkle those in to pique their curiosity.

US: *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.

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Workout Day 26: Hybrid Strength Circuit

Super exciting news: You’ve made it to the last workout of Phase 1! I’ve been so inspired by the motivation and encouragement you’ve shared this month, and I am so thankful to be moving forward together.

Before we take our rest day tomorrow, we’re going to do a Strength Circuit that combines rep counts and time-based exercises. And, of course, we’re going to finish off with mobility-boosting moves to help increase your range of motion and keep you from getting too sore.

Let’s look back on all the muscle groups you’ve worked during the first half: chest, biceps, quads, calves, back, triceps, hamstrings, glutes, shoulders, and core. That’s some full-body training, and I’m sure you’re feeling the difference.

Whether you see physical results yet or not, I want you to take a halfway progress pic. You can share it in our BODgroup if you’d like, or you can keep it private. But those “before and after” images may mean something special to you when you finish. Take the pic for yourself, at least!

Sending you all good vibes as we head into our rest days.

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Workout Day 27: Rest Day/Fit Check

Feels like the last 4 weeks have been a whirlwind. Here’s your chance to pause and reflect. Remember your “why”? Is it still motivating you every day? Are you keeping your original intention for this program in mind as we progress?

While today’s a rest day, it’s also not a bad time to do a fit check since we’re halfway through our calendar. Go to the back of your Workout Calendar and compare your fit check results today to those at the beginning of the program. If you’ve gotten this far, can you imagine how much more you’ll improve in the next four weeks?

Coach Tip

Take this time to share where you’re at in your journey and what you’d like to continue or change for the second half. Be authentic when writing about your experience. You could say something like, “I feel more confident and fulfilled because I’m getting stronger and prioritizing my physical and mental health.”

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Workout Day 28: Rest Day

This is our last rest day before we launch the second half of the program, so make sure you enjoy it! The first half was all about building strength and mass, perfecting your form, and helping you get on-track with your nutrition.

Now, we’re raising the bar. It’s time to add some reps, dial up the intensity, and really lock in our healthy habits! Think back to why you started this program and let that be your motivation to push through the challenge.

Here’s a checklist to keep in mind as we head in to the second half of Sure Thing:

  • Nourish yourself with Shakeology
  • Follow your healthy eating plan
  • Get amped with Energize
  • Crush your workout
  • Tend to tired muscles with Recover
  • Give yourself some love and rest when you need it
Coach Tip

Before your group starts the next 4 weeks, check in with them to make sure they have enough Shake & Hustle plus Recover to last 4 more weeks. We want max results from our hard work, and those supplements are the way to get there.

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To access closed captions: click on the “CC” icon in the lower right corner of the video and select “English (United States) CC”

Weeks 5–8

There are still 4 more weeks of workouts left—the second half of Sure Thing is NOT a repeat of the first half.

This is where you continue to motivate your BODgroup until the very end with your own content. Keep the checklist from Day 28 in mind as you create your posts and, if you’re looking for more inspiration, weave in some of these fun facts:

  1. We keep the Cardio Conditioning workouts the same on purpose—so you can master the moves and get more reps in as you get stronger and build more endurance.
  2. In EMOM Strength, the reps for each EMOM increase over the weeks as a way to test your endurance and help you see results along the way.
  3. Balance is always something you can work on and get better at, which is the idea behind Strength & Stability. It may be a slow workout, but it sure isn’t an easy one.
  4. During Endurance weeks, you’ll work type I muscle fibers, which are also known as slow-twitch muscle fibers because they are slow to fatigue.
  5. During power-based strength training weeks, you’ll work type II muscle fibers, which are also known as fast-twitch muscle fibers because they are quick to fatigue.
  6. Megan refers to the lower-back muscles, glutes, and hamstrings as the “3 amigos” because they work together as friends to support each other.
  7. Megan, a competitive rower, used a lot of her rowing training methods to develop Sure Thing and to show you you’re stronger than you think.
  8. The modifications in Sure Thing are never “less than.” They are simply a way to take out the impact if you can’t jump or need a little assistance on building strength. You’ll see Megan taking the modifications during the program when she needs it, allowing her to keep moving and never quit.

Congrats on finishing Sure Thing!
To access closed captions: click on the “CC” icon in the lower right corner of the video and select “English (United States) CC”