Prep Week DAY 2

Here’s why #mbf is so unique. Megan has set her workouts to the beat of music, which gives her the ability to increase and decrease the intensity and help you burn TONS of calories. For some moves, you’ll use two dumbbells, and for others you’ll use just one to put your body off-balance. This combo of symmetrical and asymmetrical training will challenge your core and engage more muscles throughout your body. Most workouts utilize the BOD Rope, the Cordless Indoor Jump Rope with weighted handles to help you focus on speed and effort, while reducing the chance of tripping. Trust me—this is not some old-school jump rope that you’ll use once and leave in the closet. You are DEFINITELY going to use this rope, and you are going to LOVE it.

About that music. Beyond being awesome, it’s meant to drive your pace and rhythm—Megan wants you working to the beat. So turn it up, have fun, and get ready to burn some fat.

Nutrition Daily Check-In:
As I mentioned yesterday, nutrition is KEY to your success. So many people struggle with what to eat, and sifting through the information that’s out there can be overwhelming. Some think cardio and crash-dieting is the magic formula for getting results. The truth is, you can’t starve your way to a better body. What you eat MATTERS. Beachbody offers some really amazing tools to help you get on-track with your eating:

  • The Beachbody Guide to Nutrition is a great resource for recipes and meal ideas, with an overview of Beachbody products to help you reach your goals.
  • The Introduction to Nutrition video talks about nutrition, 2B Mindset, and Ultimate Portion Fix. Both nutrition programs are designed to help you get the best results with #mbf—and beyond.
  • 2B Mindset is a flexible approach to weight loss that follows the “Plate It” method, which shows you how much of specific macronutrients to put on your plate, with no tracking calories or weighing food. This flexible approach allows you to satisfy your appetite while still staying on-track. 2B Mindset was created by Ilana Muhlstein, RDN and author, and is based on the strategies she discovered to help herself lose 100 lbs. and keep it off—even after having 2 kids.
  • Ultimate Portion Fix gives you control over food by teaching you how to portion out macronutrients with color-coded containers. You’ll learn how to create delicious, perfectly portioned meals aligned to your goals while still enjoying the foods you love. Creator Autumn Calabrese is an author, and a fitness and nutrition expert. Her programs have helped millions of people reach their goals.

Everyone is different, so it’s important for you to check out both programs and pick the one you want to use with #mbf. BOTH will teach you how to track what you’re eating to help you reach your goals.

GREAT NEWS! If you purchased a Challenge Pack, you get streaming access to BOTH nutrition programs. You’ll get Ilana’s tracking journal for 2B Mindset and Autumn’s portion-control containers for Ultimate Portion Fix. Send me a message once your package arrives and I can help you get started with the nutrition plan that best suits you and your goals.

Today’s To-Do’s:

  1. Check out 2B Mindset and Ultimate Portion Fix on Beachbody On Demand and pick the one that’s right for you. If you need help deciding, please ask me.
  2. Make sure you’re stocked up on Shakeology.
  3. Got a question? Fire away in the comments.

image

Prep Week DAY 2

US

Let’s talk a little more about 30 Day Breakaway and why it’s so unique.

30 Day Breakaway is the perfect balance of resistance training followed by running intervals that gradually progress—Idalis really focuses on training you the smart way, at your pace, because a strong runner is a stable runner. Combining lifting and running also happens to be a super-effective way to optimize your calorie burn.

“Even if you’ve never run in your life or haven’t tried in years, I want to help you get started the right way. This is what I’ve trained all my life to do,” says Idalis.

She’s not kidding—Idalis is actually a former track star who still LOVES to run. She says she feels most empowered when she breaks away on the trail…and she wants to help us discover that same feeling.

One of the coolest things about 30 Day Breakaway is you can literally leave your living room and get outside without losing your connection to Idalis. Just switch on the audio, pop in your headphones, and listen as she cues your runs. If any of you are hearing impaired, you can reference the Audio Run Visual Guide for the Hearing Impaired. These visuals break down the intervals for each audio run and walk—read them before you begin your workout and program the intervals into a haptic device if you have one.

Coach Tip
Explain how you’ve specifically structured the group: how many workouts per week, when you plan on posting, etc. Upload the Get Started Guide and Beachbody Guide to Nutrition PDF to the “Files” section of your group on BODgroups, so participants have easy access.

Here’s how I’ve structured our group:

Before we jump into the program, you’ll want to watch two important clips: Introduction to 30 Day Breakaway Nutrition and Get Moving. You’ll get an overview of how nutrition will work with 30 Day Breakaway and the second clip will teach you how to perfect your running and lifting form, so you can prevent injury and get the most out of every move.

Nutrition Daily Check-In:
As I mentioned yesterday, nutrition is KEY to your success. So many people struggle with what to eat, and sifting through the information that’s out there can be overwhelming. Some think cardio and crash-dieting is the magic formula for getting results. The truth is, you can’t starve your way to a better body. What you eat MATTERS. Beachbody offers some really amazing tools to help you get on-track with your eating:

The Beachbody Guide to Nutrition is a great resource for recipes and meal ideas, with an overview of Beachbody products to help you reach your goals.

Make sure to watch the Introduction to Nutrition video, which talks about Beachbody’s approach to nutrition and introduces you to the 2B Mindset and Ultimate Portion Fix. Both nutrition programs are designed to help you get the best results with 30 Day Breakaway—and beyond.

2B Mindset is a flexible approach to weight loss that follows the Plate It! method, which shows you ratios of specific macronutrients to put on your plate, with no tracking calories or weighing food. This flexible approach allows you to satisfy your appetite while still staying on-track. 2B Mindset was created by Ilana Muhlstein, Registered Dietitian Nutritionist and author, and is based on the strategies she discovered to help herself lose 100 lbs. and keep it off—even after having 2 kids.

Ultimate Portion Fix gives you control over food by teaching you how to portion out macronutrients with color-coded containers. You’ll learn how to create delicious, perfectly portioned meals aligned to your goals while still enjoying the foods you love. Creator Autumn Calabrese is an author, and a fitness and nutrition expert. Her programs have helped millions of people reach their goals.

Today’s To-Do’s:

  1. Review the Get Started Guide or check out BODnutrition.com—this will give you a quick overview and helpful tips on integrating nutrition as we get in the 30 Day Breakaway mindset.
  2. Pick a nutrition program—if you purchased a Challenge Pack, you get streaming access to BOTH nutrition programs. You’ll get Ilana’s tracking journal for 2B Mindset and Autumn’s portion-control containers for Ultimate Portion Fix. Send me a message once your package arrives and I can help you get started with the nutrition plan that best suits you and your goals.
  3. Make sure you’re stocked up on Shakeology and Beachbody Performance supplements.
  4. If you’re hearing impaired, reference the Audio Run Visual Guide and program the intervals into a haptic device if you have one.

CA

Let’s talk a little more about 30 Day Breakaway and why it’s so unique.

30 Day Breakaway is the perfect balance of resistance training followed by running intervals that gradually progress—Idalis really focuses on training you the smart way, at your pace, because a strong runner is a stable runner. Combining lifting and running also happens to be a super-effective way to optimize your calorie burn.

“Even if you’ve never run in your life or haven’t tried in years, I want to help you get started the right way. This is what I’ve trained all my life to do,” says Idalis.

She’s not kidding—Idalis is actually a former track star who still LOVES to run. She says she feels most empowered when she breaks away on the trail…and she wants to help us discover that same feeling.

One of the coolest things about 30 Day Breakaway is you can literally leave your living room and get outside without losing your connection to Idalis. Just switch on the audio, pop in your headphones, and listen as she cues your runs. If any of you are hearing impaired, you can reference the Audio Run Visual Guide for the Hearing Impaired. These visuals break down the intervals for each audio run and walk—read them before you begin your workout and program the intervals into a haptic device if you have one.

Coach Tip
Explain how you’ve specifically structured the group: how many workouts per week, when you plan on posting, etc. Upload the Get Started Guide and Beachbody Guide to Nutrition PDF to the “Files” section of your group on BODgroups, so participants have easy access.

Here’s how I’ve structured our group:

Before we jump into the program, you’ll want to watch two important clips: Introduction to 30 Day Breakaway Nutrition and Get Moving. You’ll get an overview of how nutrition will work with 30 Day Breakaway and the second clip will teach you how to perfect your running and lifting form, so you can prevent injury and get the most out of every move.

Nutrition Daily Check-In:
As I mentioned yesterday, nutrition is KEY to your success. So many people struggle with what to eat, and sifting through the information that’s out there can be overwhelming. Some think cardio and crash-dieting is the magic formula for getting results. The truth is, you can’t starve your way to a better body. What you eat MATTERS. Beachbody offers some really amazing tools to help you get on-track with your eating:

The Beachbody Guide to Nutrition is a great resource for recipes and meal ideas, with an overview of Beachbody products to help you reach your goals.

Make sure to watch the Introduction to Nutrition video, which talks about Beachbody’s approach to nutrition and introduces you to the 2B Mindset and Ultimate Portion Fix. Both nutrition programs are designed to help you get the best results with 30 Day Breakaway—and beyond.

2B Mindset is a flexible approach to weight loss that follows the Plate It! method, which shows you ratios of specific macronutrients to put on your plate, with no tracking calories or weighing food. This flexible approach allows you to satisfy your appetite while still staying on-track. 2B Mindset was created by Ilana Muhlstein, Registered Dietician Nutritionist and author, and is based on the strategies she discovered to help herself lose 100 lbs. and keep it off—even after having 2 kids.

Ultimate Portion Fix gives you control over food by teaching you how to portion out macronutrients with colour-coded containers. You’ll learn how to create delicious, perfectly portioned meals aligned to your goals while still enjoying the foods you love. Creator Autumn Calabrese is an author, and a fitness and nutrition expert. Her programs have helped millions of people reach their goals.

Today’s To-Do’s:

  1. Review the Get Started Guide or check out BODnutrition.com—this will give you a quick overview and helpful tips on integrating nutrition as we get in the 30 Day Breakaway mindset.
  2. Pick a nutrition program—if you purchased a Challenge Pack, you get streaming access to BOTH nutrition programs. You’ll get Ilana’s tracking journal for 2B Mindset and Autumn’s portion-control containers for Ultimate Portion Fix. Send me a message once your package arrives and I can help you get started with the nutrition plan that best suits you and your goals.
  3. Make sure you’re stocked up on Shakeology and Beachbody Performance supplements.
  4. If you’re hearing impaired, reference the Audio Run Visual Guide and program the intervals into a haptic device if you have one.

UK

Let’s talk a little more about 30 Day Breakaway and why it’s so unique.

30 Day Breakaway is the perfect balance of resistance training followed by running intervals that gradually progress – Idalis really focuses on training you the smart way, at your pace, because a strong runner is a stable runner. Combining lifting and running also happens to be a super-effective way to optimise your calorie burn.

“Even if you’ve never run in your life or haven’t tried in years, I want to help you get started the right way. This is what I’ve trained all my life to do,” says Idalis.

She’s not kidding – Idalis is actually a former track star who still LOVES to run. She says she feels most empowered when she breaks away on the trail…and she wants to help us discover that same feeling.

One of the coolest things about 30 Day Breakaway is you can literally leave your living room and get outside without losing your connection to Idalis. Just switch on the audio, pop in your headphones, and listen as she cues your runs. If any of you are hearing impaired, you can reference the Audio Run Visual Guide for the Hearing Impaired. These visuals break down the intervals for each audio run and walk – read them before you begin your workout and programme the intervals into a haptic device if you have one.

Coach Tip
Explain how you’ve specifically structured the group: how many workouts per week, when you plan on posting, etc. Upload the Get Started Guide and Beachbody Guide to Nutrition PDF to the “Files” section of your group on BODgroups, so participants have easy access.

Here’s how I’ve structured our group:

Before we jump into the programme, you’ll want to watch two important clips: Introduction to 30 Day Breakaway Nutrition and Get Moving. You’ll get an overview of how nutrition will work with 30 Day Breakaway and the second clip will teach you how to perfect your running and lifting form, so you can prevent injury and get the most out of every move.

Nutrition Daily Check-In:
As I mentioned yesterday, nutrition is KEY to your success. So many people struggle with what to eat, and sifting through the information that’s out there can be overwhelming. Some think cardio and crash-dieting is the magic formula for getting results. The truth is, you can’t starve your way to a better body. What you eat MATTERS. Beachbody offers some really amazing tools to help you get on track with your eating:

The Beachbody Guide to Nutrition is a great resource for recipes and meal ideas, with an overview of Beachbody products to help you reach your goals.

Make sure to watch the Introduction to Nutrition video, which talks about Beachbody’s approach to nutrition and introduces you to the 2B Mindset and Ultimate Portion Fix. Both nutrition programmes are designed to help you get the best results with 30 Day Breakaway – and beyond.

2B Mindset is a flexible approach to weight loss that follows the Plate It! method, which shows you ratios of specific macronutrients to put on your plate, with no tracking calories or weighing food. This flexible approach allows you to satisfy your appetite while still staying on track. 2B Mindset was created by Ilana Muhlstein, Registered Dietitian Nutritionist and author, and is based on the strategies she discovered to help herself lose 100 lbs. and keep it off – even after having 2 kids.

Ultimate Portion Fix gives you control over food by teaching you how to portion out macronutrients with colour-coded containers. You’ll learn how to create delicious, perfectly portioned meals aligned to your goals while still enjoying the foods you love. Creator Autumn Calabrese is an author and a fitness and nutrition expert. Her programmes have helped millions of people reach their goals.

Today’s To-Do’s:

  1. Review the Get Started Guide or check out BODnutrition.com – this will give you a quick overview and helpful tips on integrating nutrition as we get in the 30 Day Breakaway mindset.
  2. Pick a nutrition programme – if you purchased a Challenge Pack, you get streaming access to BOTH nutrition programmes. You’ll get Ilana’s tracking journal for 2B Mindset and Autumn’s portion-control containers for Ultimate Portion Fix. Send me a message once your package arrives and I can help you get started with the nutrition plan that best suits you and your goals.
  3. Make sure you’re stocked up on Shakeology and Beachbody Performance supplements.
  4. If you’re hearing impaired, reference the Audio Run Visual Guide and programme the intervals into a haptic device if you have one.

image

Prep DAY 2

US

645 is 6 days a week, 45 minutes a day, of functional, total-body resistance training, high-energy cardio, and restorative mobility workouts. You’ll build strength and power as you hit major muscle groups, and increase your range of motion and overall fitness. With Amoila’s next-level training cues, you’ll unlock the right way to do every move, so you get the best possible results from every workout. The last thing he wants is for you to struggle to follow along, so make sure you listen to his tips and focus on perfecting your form!

There are 78 workouts broken into 4 stages. Each week follows the same schedule, but Amoila keeps it fresh by changing up the moves, intensity, and volume, so you’re always in max conditioning mode. The last week of the first 3 stages features a Deload Week where the weights go up, but the reps go down. The goal is to help speed recovery and get you ready for the next stage. Week 13 is the Performance Week where you’ll go all out and finish strong.

Each workout starts with an 8- to 15-minute active warm-up that’s so much more than basic stretching. You’ll get your muscles warm and your body prepped and properly activated for the work to come.

You’ll only need dumbbells and Power Loops for the workouts, and a foam roller, pull-up bar, or Beachbody Control Track for select bonus workouts. What are Power Loops? Let’s start by saying I’m OBSESSED—they’re the next generation of resistance bands with a grippier, woven texture that helps sculpt, strengthen, and activate your glutes. I love that they don’t slip and slide during movements.

Follow the calendar, download the Beachbody app, and track your workouts there! It’s also a great place to log your daily Shakeology.

Here’s why I drink Shakeology—it’s a superfood shake that helps give me the solid nutrition I need on a daily basis to not only make it through the day and help fight junk-food cravings, but also help support healthy digestion and weight loss so I feel my best and own every minute.* I’m speaking from personal experience—I’m just not the same without my shake!

*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.

Tomorrow, I’ll talk about our two nutrition plan options. Until then, here are your To-Do’s:

  1. Get your equipment, weights, and workout area ready.
  2. Check out Portion Fix and 2B Mindset on Beachbody On Demand and get ready to pick the one that’s right for you. Watch the Reach Your Peak with Your Nutrition Programs video and use the Find Your Nutrition Program tool.
  3. Got a question? Fire away in the comments.

CA

645 is 6 days a week, 45 minutes a day, of functional, total-body resistance training, high-energy cardio, and restorative mobility workouts. You’ll build strength and power as you hit major muscle groups, and increase your range of motion and overall fitness. With Amoila’s next-level training cues, you’ll unlock the right way to do every move, so you get the best possible results from every workout. The last thing he wants is for you to struggle to follow along, so make sure you listen to his tips and focus on perfecting your form!

There are 78 workouts broken into 4 stages. Each week follows the same schedule, but Amoila keeps it fresh by changing up the moves, intensity, and volume, so you’re always in max conditioning mode. The last week of the first 3 stages features a Deload Week where the weights go up, but the reps go down. The goal is to help speed recovery and get you ready for the next stage. Week 13 is the Performance Week where you’ll go all out and finish strong.

Each workout starts with an 8- to 15-minute active warm-up that’s so much more than basic stretching. You’ll get your muscles warm and your body prepped and properly activated for the work to come.

You’ll only need dumbbells and Power Loops for the workouts, and a foam roller, pull-up bar, or Beachbody Control Track for select bonus workouts. What are Power Loops? Let’s start by saying I’m OBSESSED—they’re the next generation of resistance bands with a grippier, woven texture that helps sculpt, strengthen, and activate your glutes. I love that they don’t slip and slide during movements.

Follow the calendar, download the Beachbody app, and track your workouts there! It’s also a great place to log your daily Shakeology.

Here’s why I drink Shakeology—it’s a superfood shake that helps give me the solid nutrients I need on a daily basis to not only make it through the day and help provide healthy energy, but also help me feel satisfied so I feel my best and own every minute. I’m speaking from personal experience—I’m just not the same without my shake!

Tomorrow, I’ll talk about our two nutrition plan options. Until then, here are your To-Do’s:

  1. Get your equipment, weights, and workout area ready.
  2. Check out Portion Fix and 2B Mindset on Beachbody On Demand and get ready to pick the one that’s right for you. Watch the Reach Your Peak with Your Nutrition Programs video and use the Find Your Nutrition Program tool.
  3. Got a question? Fire away in the comments.

UK

645 is 6 days a week, 45 minutes a day, of functional, total-body resistance training, high-energy cardio, and restorative mobility workouts. You’ll build strength and power as you hit major muscle groups, and increase your range of motion and overall fitness. With Amoila’s next-level training cues, you’ll unlock the right way to do every move, so you get the best possible results from every workout. The last thing he wants is for you to struggle to follow along, so make sure you listen to his tips and focus on perfecting your form!

There are 78 workouts broken into 4 stages. Each week follows the same schedule, but Amoila keeps it fresh by changing up the moves, intensity, and volume, so you’re always in max conditioning mode. The last week of the first 3 stages features a Deload Week where the weights go up, but the reps go down. The goal is to help speed recovery and get you ready for the next stage. Week 13 is the Performance Week where you’ll go all out and finish strong.

Each workout starts with an 8- to 15-minute active warm-up that’s so much more than basic stretching. You’ll get your muscles warm and your body prepped and properly activated for the work to come.

You’ll only need dumbbells and Power Loops for the workouts, and a foam roller, pull-up bar, or Beachbody Control Track for select bonus workouts. What are Power Loops? Let’s start by saying I’m OBSESSED—they’re the next generation of resistance bands with a grippier, woven texture that helps sculpt, strengthen, and activate your glutes. I love that they don’t slip and slide during movements.

Follow the calendar, download the Beachbody app, and track your workouts there! It’s also a great place to log your daily Shakeology.

Here’s why I drink Shakeology—it’s a superfood shake that gives me the solid nutrition I need on a daily basis to help support energy levels,† normal digestion,‡ and normal immune system function†† so I feel my best and own every minute. I’m speaking from personal experience—I’m just not the same without my shake!

†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.

Tomorrow, I’ll talk about our two nutrition plan options. Until then, here are your To-Do’s:

  1. Get your equipment, weights, and workout area ready.
  2. Check out Portion Fix and 2B Mindset on Beachbody On Demand and get ready to pick the one that’s right for you. Watch the Reach Your Peak with Your Nutrition Programs video and use the Find Your Nutrition Program tool.
  3. Got a question? Fire away in the comments.

image

Prep Week – Day 2

The Daily Activity Tracker is an easy way to stay on track with the 4 Vital Behaviors that successful Coaches follow. In case you need a refresher, the 4 Vital Behaviors are:

  1. Be Proof the Products Work
  2. Connect, Invite, and Follow Up
  3. Get People Results
  4. Do Personal Development

Let me know if there are any questions about how to use the Activity Tracker to chart your daily habits. While we’re getting started, I want us to answer this question: What daily activities are easy for you? Which ones are hard?

Prep Day 3:

Have you tried the 4 Weeks For Every Body Sample Workout yet? It’s amazing how you can get such a great workout with NO impact!

Research shows that moderate exercise can have a positive impact on digestive health, which is why Autumn created these workouts to go with your gut protocol. Please commit to doing them with us! They’re designed to help build overall strength, mobility, and vitality.

Do you have your dumbbells and Core Ball ready to go? The Core Ball is optional, but it can really help target your muscles, so if you need one let me know.

Today’s To-Do’s:
Watch “The 4 R’s” video so you understand the key principles of the program: Remove, Replace, Replenish, and Rebalance. And do the Sample Workout if you haven’t already.

image

Prep Day 3:

US

You need to eat right if you want results. But it doesn’t have to be complicated.

I recommend watching the two nutrition program videos, “How 2B Mindset Works with LIIFT MORE” and
“How Portion Fix Works with LIIFT MORE,” then decide which one works best with your lifestyle. You’ll find these through the Start Here tab under LIIFT MORE on Beachbody On Demand. Let me know if you have questions!

There are also 1-week LIIFT MORE meal plans that were created for both Portion Fix and 2B Mindset. These are in the LIIFT MORE Nutrition tab on BOD.

Joel also recommends that you use Beachbody Performance supplements—Energize, Hydrate, and Recover—to help you feel your best and get the most out of this program. He calls it the “Joel Stack” because they all work together to help give your muscles the love they need to push harder and recover faster.*

*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.

If you’re wondering which of our nutrition programs will fit your lifestyle, take a quick quiz at FindMyProgramTool.com.

Coach Tip 1

1. Suggest that they pick either the 2B Mindset or Portion Fix nutrition program (access to both included with a Total-Solution Pack purchase). You can help them choose one that suits their lifestyle. You may want to upload the 1-week meal plans in the Files section of your group.

  • 2B Mindset is created by Ilana Muhlstein, MS, Registered Dietitian Nutritionist. It’s a flexible approach to weight loss that requires no calorie counting or eliminating food groups. It lets you live your life, eat large quantities of foods you love, and STILL reach your goals.
  • Portion Fix is created by Beachbody Super Trainer and nutrition expert Autumn Calabrese. You’ll use color-coded containers to take the guesswork out of knowing what and how much to eat. Nothing’s off limits—not even wine or dessert.

2. Remind them of the nutrition support on BODi.

  • A Total-Solution Pack includes their first 30 days of BODi, and gives them access to brand-new recipes and meal plans every month, plus live and on-demand workouts, and Joel’s LIIFT Week: Lift + Cycle workouts (coming September 2022).
Coach Tip 2

A big part of the LIIFT MORE program is the Beachbody Performance supplements to help your members reach their goals. When appropriate, reinforce the importance of the “Joel Stack” to getting results. Here’s a quick refresher of each product:
Energize
● A pre-workout formula that’s designed to help sharpen focus and reaction time so you can power through your workouts
● Made with beta-alanine, a low dose of caffeine from green tea and coffee bean extracts, and quercetin, which together help improve intense exercise performance

Recover
● A post-workout supplement to help jump-start recovery and contribute to a growth in lean muscle mass
● Made with high-quality proteins and phytonutrients to help speed muscle recovery and support muscle protein synthesis

Hydrate
● Helps support hydration, replace electrolytes lost during exercise, and fuel working muscles
● Drinking it during exercise can help improve endurance, support fluid absorption, and delay exercise-induced muscle fatigue

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

image

CA

You need to eat right if you want results. But it doesn’t have to be complicated.

I recommend watching the two nutrition program videos, “How 2B Mindset Works with LIIFT MORE” and
“How Portion Fix Works with LIIFT MORE,” then decide which one works best with your lifestyle. You’ll find these through the Start Here tab under LIIFT MORE on Beachbody On Demand. Let me know if you have questions!

There are also 1-week LIIFT MORE meal plans that were created for both Portion Fix and 2B Mindset. These are in the LIIFT MORE Nutrition tab on BOD.

Joel also recommends that you use Beachbody Performance supplements—Energize, Hydrate, and Recover —to help you feel your best and get the most out of this program. He calls it the “Joel Stack” because they all work together to help give your muscles the love they need to push harder and recover faster.

If you’re wondering which of our nutrition programs will fit your lifestyle, take a quick quiz at FindMyProgramTool.com.

Coach Tip 1

A big part of the XB Sweat + Sculpt program is taking Beachbody nutrition
1. Suggest that they pick either the 2B Mindset or Portion Fix nutrition program (access to both included with a Total-Solution Pack purchase). You can help them choose one that suits their lifestyle. You may want to upload the 1-week meal plans in the Files section of your group.

  • 2B Mindset is created by Ilana Muhlstein, MS, Registered Dietitian Nutritionist, US. It’s a flexible approach to weight loss that requires no calorie counting or eliminating food groups. It lets you live your life, eat large quantities of foods you love, and STILL reach your goals.
  • Portion Fix is created by Beachbody Super Trainer and nutrition expert Autumn Calabrese. You’ll use color-coded containers to take the guesswork out of knowing what and how much to eat. Nothing’s off limits—not even wine or dessert.

2. Remind them of the nutrition support on BODi.

  • A Total-Solution Pack includes their first 30 days of BODi, and gives them access to brand-new recipes and meal plans every month, plus live and on-demand workouts, and Joel’s LIIFT Week: Lift + Cycle workouts (coming September 2022).
Coach Tip 2

A big part of the LIIFT MORE program is the Beachbody Performance supplements to help your members reach their goals. When appropriate, reinforce the importance of the “Joel Stack” to getting results. Here’s a quick refresher of each product:

Energize
● A pre-workout formula that’s designed to help sharpen focus and reaction time so you can power through your workouts
● Made with beta-alanine, a low dose of caffeine from green tea and coffee bean extracts, and quercetin, which together help improve intense exercise performance

Recover
● A post-workout supplement to help jump-start recovery and contribute to a growth in lean muscle mass
● Made with high-quality proteins and phytonutrients to help speed muscle recovery and support muscle protein synthesis

Hydrate
● Helps support hydration, replace electrolytes lost during exercise, and fuel working muscles
● Drinking it during exercise can help improve endurance, support fluid absorption, and delay exercise-induced muscle fatigue

image

UK

You need to eat right if you want results. But it doesn’t have to be complicated.

I recommend watching the two nutrition program videos, “How 2B Mindset Works with LIIFT MORE” and
“How Portion Fix Works with LIIFT MORE,” then decide which one works best with your lifestyle. You’ll find these through the Start Here tab under LIIFT MORE on Beachbody On Demand. Let me know if you have questions!

There are also 1-week LIIFT MORE meal plans that were created for both Portion Fix and 2B Mindset. These are in the LIIFT MORE Nutrition tab on BOD.

Joel also recommends that you use Beachbody Performance supplements—Energize, Hydrate, Recover, and Protein Recharge—to help you feel your best and get the most out of this program. He calls it the “Joel Stack” because they all work together to help give your muscles the love they need to push harder and recover faster.

If you’re wondering which of our nutrition programs will fit your lifestyle, take a quick quiz at FindMyProgramTool.com.

Coach Tip 1
  1. Suggest that they pick either the 2B Mindset or Portion Fix nutrition program (access to both included with a Total-Solution Pack purchase). You can help them choose one that suits their lifestyle. You may want to upload the 1-week meal plans in the Files section of your group.
    • 2B Mindset is created by Ilana Muhlstein, MS, Registered Dietitian Nutritionist. It’s a flexible approach to weight loss that requires no calorie counting or eliminating food groups. It lets you live your life, eat large quantities of foods you love, and STILL reach your goals.
    • Portion Fix is created by Beachbody Super Trainer and nutrition expert Autumn Calabrese. You’ll use color-coded containers to take the guesswork out of knowing what and how much to eat. Nothing’s off limits—not even wine or dessert.
  2. Remind them of the nutrition support on BODi.
    • A Total-Solution Pack includes their first 30 days of BODi, and gives them access to brand-new recipes and meal plans every month, plus live and on-demand workouts, and Joel’s LIIFT Week: Lift + Cycle workouts (coming September 2022).
Coach Tip 2

A big part of the LIIFT MORE program is the Beachbody Performance supplements to help your members reach their goals. When appropriate, reinforce the importance of the “Joel Stack” to getting results. Here’s a quick refresher of each product:

Energize

  • A pre-workout formula that’s designed to help sharpen focus and reaction time so you can power through your workouts†
  • Made with beta-alanine, a low dose of caffeine from green tea and coffee bean extracts, and quercetin, which together help improve intense exercise performance

Recover

  • A post-workout supplement to help jump-start recovery and contribute to a growth in lean muscle mass
  • Made with high-quality proteins and phytonutrients to help speed muscle recovery and support muscle protein synthesis

†Contains caffeine, which enhances mental alertness during intense muscular activity. ‡Whey, pea, and casein are sources of protein. High in protein.

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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

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 (bacillus coagulans 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, 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!

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.

UK

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 (bacillus coagulans 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 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.

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Prep Day 3:

Let’s talk about equipment today. For FIRE AND FLOW, you’ll need light, medium, and heavy dumbbells, as well as Resistance Loops. Make sure you regularly inspect your loops for tears—you don’t want those things ripping mid-workout!

A mat is totally optional. Some people find it increases their comfort during floor moves. But do you.

Want to know what kind of workouts you’ll be doing? Peep your Step-By-Step Guide. It has descriptions for all the workouts, so you know what to expect every day. If you have a stationary bike at home and a membership to BODi, you can even swap Cardio FIRE with a FIRE Ride or Restorative FLOW for a FLOW Ride! FIRE Rides are a low-impact cardio alternative, while FLOW Rides are more of an active recovery option.

Coach Tip

During Prep Week, consider asking your group members what they’re looking forward to most during FIRE AND FLOW. There are so many unique things to love about the workouts Jericho and Elise created. Use these as conversation starters.

  • The schedule alternates strength and cardio FIRE days with low-impact, body-shaping FLOW days
  • Jericho’s workouts help sculpt muscle, boost metabolism, enhance definition, and torch calories
  • Elise’s workouts help tighten and tone your body, build core strength, improve mobility and stability, and reduce stress

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Prep Day 3:

US

If you haven’t already, download the Beachbody On Demand app on your phone. You can access the workouts and this BODgroup from the app, so you can keep in touch with us anytime, anywhere. If you prefer to access the workouts online, go to BeachbodyOnDemand.com, click Programs, and look for 4 Weeks For Every Body.

Once you’re on Beachbody On Demand (BOD), you’ll find the Workout Calendar and Dumbbell Tracker. I’ve also uploaded them in the “Files” section of this group.

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. My Coach recommended taking Beachbody Performance Energize before my workouts, and suddenly I felt sharper and had way more energy and endurance. It helped me crush my workouts instead of simply going through the motions! If you want more energy, add Energize to your routine.*

On strength days, consider taking Beachbody Performance Recover after your workout. Its key ingredients help your body combat exercise-induced muscle soreness and jump-start recovery so you come back stronger the next day.*
Also, a few of you have asked about Beachbody Performance Hydrate, but weren’t sure where to fit that into your routine. You drink Hydrate to help replenish fluid and electrolytes lost during exercise, and that goes a long way toward helping improve performance. Feel free to use Hydrate during any workout, or any time of day.*

Today’s To-Do’s:
Make sure you’re stocked up on Shakeology and Beachbody Performance. If you still need them, 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

If you haven’t already, download the Beachbody On Demand app on your phone. You can access the workouts and this BODgroup from the app, so you can keep in touch with us anytime, anywhere. If you prefer to access the workouts online, go to BeachbodyOnDemand.com, click Programs, and look for 4 Weeks For Every Body.

Once you’re on Beachbody On Demand (BOD), you’ll find the Workout Calendar and Dumbbell Tracker. I’ve also uploaded them in the “Files” section of this group.

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. My Coach recommended taking Beachbody Performance Energize before my workouts. It helped me crush my workouts instead of simply going through the motions! If you want more energy, add Energize to your routine.

On strength days, consider taking Beachbody Performance Recover after your workout. Its key ingredients help promote muscle protein synthesis and jump-start recovery so you come back stronger the next day.

Also, a few of you have asked about 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.

Today’s To-Do’s:
Make sure you’re stocked up on Shakeology and Beachbody Performance. If you still need them, let me know!

UK

If you haven’t already, download the Beachbody On Demand app on your phone. You can access the workouts and this BODgroup from the app, so you can keep in touch with us anytime, anywhere. If you prefer to access the workouts online, go to BeachbodyOnDemand.com, click Programs, and look for 4 Weeks For Every Body.

Once you’re on Beachbody On Demand (BOD), you’ll find the Workout Calendar and Dumbbell Tracker. I’ve also uploaded them in the “Files” section of this group.

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. My Coach recommended taking Beachbody Performance Energize before my workouts. 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! If you want more energy, add Energize to your routine.

On strength days, consider taking Beachbody Performance Recover after your workout. Its key ingredients help your body combat exercise-induced muscle soreness and jump-start recovery so you come back stronger the next day.

On strength days, consider taking Beachbody Performance Recover after your workout. Its key ingredients help promote muscle protein synthesis and jump-start recovery so you come back stronger the next day. ***

Today’s To-Do’s:
Make sure you’re stocked up on Shakeology and Beachbody Performance. If you still need them, let me know!

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

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Prep Week – Day 3

Our number one job as Coaches is to help our customers follow a plan and feel great. Accountability groups are essential in helping us do that. I’ve already set up a BODgroup that we can invite our new customers to. Try setting up your own BODgroup, although you can always co-admin with me. Just let me know.

Prep DAY 3

By now, I hope you’ve picked a nutrition program to follow. No one wants to do all this great fitness work and undo it with poor eating. I know there’s a lot to absorb, but it’s worth taking the time, even if you watch a few videos a day. No matter which program you’re following, now is the time to think about what you’re going to eat during 9 Week Control Freak and start your meal prep.

Remember, you don’t have to be a gourmet chef to be successful with either of these nutrition plans. Yes, meal prep may take a little time and organization, but it doesn’t have to be complicated, and it will be so worth it. You’ll want to think about what meals you are going to be cooking this week and make a shopping list before going to the grocery store. All these details are covered in the Ultimate Portion Fix and 2B Mindset videos and program materials. If you need meal inspirations, be sure to explore all of the recipes in the Quick Start Nutrition Guide and on Beachbody On Demand. Look for FIXATE, Autumn’s healthy cooking show—lots of yummy ideas there. Also, do yourself this huge favor : Skip the junk food! I promise there will be plenty of delicious treat ideas over the next 9 weeks to satisfy your cravings.

Take time today to get your equipment ready. You’ll need dumbbells, a step, the Control Track and Core Ball, unless you’re following 9 Week Control Freak: Off the Wall – in that case you’ll just need dumbbells. If you purchased a 9 Week Control Freak Challenge Pack (with equipment) or Accessories Bundle, you’ll get the Control Track and Core Ball. There are two Control Track Installation videos, one for a door attachment and one for wall mounting. Watch both BEFORE you install.

Today’s To-Do’s:

  1. Start your meal prep and grocery shop.
  2. Watch the Control Track Installation videos.
  3. Get your equipment in place and make sure your Brag Board and Daily Trackers are close by.

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Prep Week DAY 3

US

Here’s how the LET’S GET UP! program works. Four days a week you’ll do dance-conditioning workouts that will have you moving and grooving to all different kinds of music. Seriously, Shaun adds so much variety—everything from hip-hop to Broadway musicals to Latin to club music is represented. He even wrote and performed some of the music himself, because he wanted to inspire and uplift you in his own personal way!

Two days a week you’ll do dumbbell resistance workouts set to rhythm, so you’ll be toning and building muscular endurance while moving to the beat. You only need light to medium dumbbells for these workouts.

Every Sunday is your rest day. This is a great day to meal prep, let your body recover, and get ready for the next week.

Nutrition Daily Check-In:
Let’s talk about some things you can do to help maximize your results. One of the easiest habits I picked up to help me reach my goals is drinking Shakeology. I can tell my body feels and functions its best when I’m getting powerful nutrients.
So first I start every day with Shakeology. It’s a delicious superfood nutrition shake made with a blend of proteins, prebiotics, probiotics, digestive enzymes, adaptogens, vitamins, and minerals—the stuff your body begs for but doesn’t always get enough of through a regular diet. One of my favorite super-easy ways to make my Shakeology is blending it with almond milk (you can use whatever you prefer), ice, and half a banana. So delicious!
Shakeology helps curb cravings, provide healthy energy, and support healthy digestion and weight loss.*

On workout days, I also take Beachbody Performance Energize to help jump-start my workout with more energy and focus, and Recover to help reduce exercise-induced muscle soreness and help my body recover faster afterward.*

*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
When possible, personalize your posts with stories and tips from your life that have helped you. Remember, many in your group might be new to fitness and nutrition, and need guidance and support.

Today’s To-Do:

  1. Watch the 3 Dance Basics videos on Beachbody On Demand and start practicing your moves.

CA

Here’s how the LET’S GET UP! program works. Four days a week you’ll do dance-conditioning workouts that will have you moving and grooving to all different kinds of music. Seriously, Shaun adds so much variety—everything from hip-hop to Broadway musicals to Latin to club music is represented. He even wrote and performed some of the music himself, because he wanted to inspire and uplift you in his own personal way!

Two days a week you’ll do dumbbell resistance workouts set to rhythm, so you’ll be toning and building muscular endurance while moving to the beat. You only need light to medium dumbbells for these workouts.

Every Sunday is your rest day. This is a great day to meal prep, let your body recover, and get ready for the next week.

Nutrition Daily Check-In:
Let’s talk about some things you can do to help maximize your results. One of the easiest habits I picked up to help me reach my goals is drinking Shakeology. I can tell my body feels and functions its best when I’m getting powerful nutrients.

So first I start every day with Shakeology. It’s a delicious superfood nutrition shake made with a blend of proteins, prebiotics, bacillus coagulans, vitamins, and minerals—the stuff your body begs for but doesn’t always get enough of through a regular diet. One of my favourite super-easy ways to make my Shakeology is blending it with almond milk (you can use whatever you prefer), ice, and half a banana. So delicious!

Shakeology’s combination of protein, fibre, and beneficial carbohydrates helps provide healthy energy, helps maintain immune function, and helps you feel satisfied.

On workout days, I also take Beachbody Performance Energize to help jump-start my workout with more energy and focus,** and Recover to help support lean muscle mass and help my body recover faster afterward.+

If you purchased a Challenge Pack, you get a free LET’S GET UP! Shaker Cup, which is perfect for your Shakeology, Energize, and Recover!

Have you used Shakeology or Beachbody Performance supplements before? Let us know in the comments section below. If you have questions about these products, leave them below and I’ll answer!

Coach Tip
When possible, personalize your posts with stories and tips from your life that have helped you. Remember, many in your group might be new to fitness and nutrition, and need guidance and support.

Today’s To-Do:

  1. Watch the 3 Dance Basics videos on Beachbody On Demand and start practicing your moves.

UK

Here’s how the LET’S GET UP! program works. Four days a week you’ll do dance-conditioning workouts that will have you moving and grooving to all different kinds of music. Seriously, Shaun adds so much variety—everything from hip-hop to Broadway musicals to Latin to club music is represented. He even wrote and performed some of the music himself, because he wanted to inspire and uplift you in his own personal way!

Two days a week you’ll do dumbbell resistance workouts set to rhythm, so you’ll be toning and building muscular endurance while moving to the beat. You only need light to medium dumbbells for these workouts.

Every Sunday is your rest day. This is a great day to meal prep, let your body recover, and get ready for the next week.

Nutrition Daily Check-In:
Let’s talk about some things you can do to help maximize your results. One of the easiest habits I picked up to help me reach my goals is drinking Shakeology. I can tell my body feels and functions its best when I’m getting powerful nutrients.
So first I start every day with Shakeology. It’s a delicious superfood nutrition shake made with a blend of proteins, prebiotics, bacillus coagulans, vitamins, and minerals—the stuff your body begs for but doesn’t always get enough of through a regular diet. One of my favourite super-easy ways to make my Shakeology is blending it with almond milk (you can use whatever you prefer), ice, and half a banana. So delicious!

So first I start every day with Shakeology. It’s a delicious nutrition shake made with a blend of superfoods, proteins, fibre, bacillus coagulans, vitamins, and minerals—the stuff your body begs for but doesn’t always get enough of through a regular diet. Shakeology can help support energy levels,† support normal digestion,‡ and support normal immune system function.††

On workout days, I also take Beachbody Performance Energize to help jump-start my workout with more energy and focus,** and Recover to help support lean muscle mass and help my body recover faster afterward.+

If you purchased a Challenge Pack, you get a free LET’S GET UP! Shaker Cup, which is perfect for your Shakeology, Energize, and Recover!

Have you used Shakeology or Beachbody Performance supplements before? Let us know in the comments section below. If you have questions about these products, leave them below and I’ll answer!

†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.
**Contains caffeine, which enhances mental alertness during intense muscular activity.
+Whey, pea, and casein are sources of protein. High in protein.

Coach Tip
When possible, personalize your posts with stories and tips from your life that have helped you. Remember, many in your group might be new to fitness and nutrition, and need guidance and support.

Today’s To-Do:

  1. Watch the 3 Dance Basics videos on Beachbody On Demand and start practicing your moves.

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Prep Week DAY 3

It’s been said a million times, and I’ll say it a million more…You can’t out-train a bad diet. Most fad diets or get-thin-quick schemes require a radical change in how and what you eat, and can impact your health negatively. What you eat really does matter!

I suggest you start with the Quick Start Nutrition Guide to learn why the right nutrition is so important. It also covers Beachbody’s two proven nutrition programs that I mentioned on Prep Day 1 , Portion Fix and 2B Mindset. Here’s what I love about both—neither of them require you to deprive yourself of food. They offer a MUCH better way of eating that can change your life, and help you reach AND maintain your goals.

Portion Fix uses color-coded containers to give you perfectly portioned meals, including an approach to intermittent fasting that is similar to what Amoila follows and advocates for his clients. Created by Autumn Calabrese, Portion Fix offers different paths to follow, from Foundational Fix which allows you to still enjoy wine and dessert to Timed-Nutrition which is a more prescriptive approach to eating balanced meals specifically timed throughout the day, as well as a new Muscle-Building plan. No matter which path you choose with Portion Fix, you will learn to be in control of your food instead of food controlling you.

2B Mindset gives you easy to remember strategies to manage how you eat and how you track it. It’s a flexible approach to eating that lets you eat larger volumes of food by prioritizing vegetables so you lose weight, but still gives you guidelines and substitutions so you don’t ever feel deprived or hungry. Without counting calories or cutting out food groups you’ll learn new habits and patterns that can break the old habits that undermine your goals, whether that’s weight loss or building muscle.

Your Challenge or Completion Pack comes with the first 30 days of ongoing monthly membership to Nutrition+. If you haven’t yet, activate your free trial and start exploring all the recipes, meal plans, exclusive content from Autumn and Ilana, access to a thriving community of people just like you, plus exclusive fitness content including 630, an additional six 30-minute workouts from Amoila.

Yesterday, I asked you to take a few minutes to review both programs . Today, I’m asking you to commit to one, and begin with it right away. While they’re both super-easy to follow, it might take you a couple of days to adjust your routines, shopping, meal prep, and more. I’m hoping you’re fully up and running with either nutrition program by the first day of 645.

If you need help picking your plan, use the Find Your Nutrition Program tool, or send me a DM and I can help you get started with the nutrition plan that best suits you and your goals.

Today’s To-Do’s:

  1. Pick your nutrition plan.
  2. Take an assessment of your fridge and pantry, and figure out what you might need to get started with both.
  3. Make your first meal and tell us about your experience.
Coach Tip
Give some pointers or insights about both nutrition programs from your own personal experience.

*Supporting assets are coming soon.

Prep Week DAY 3

For this program, you’ll need a set of light, medium, and heavy dumbbells, and the BOD Rope. For those of you who have done #mbf, you know how the BOD Rope works, so feel free to leave a comment to give people new to the program an idea what the rope is like. Also, once you get familiar with all your program materials, you’ll see that there is a dumbbell tracker for you to use to track your progress over the next 3 weeks.

Nutrition Daily Check-In:
By now, I hope you’ve picked a nutrition program to follow. If you’re coming from #mbf, you’ll want to continue the program you’re on—DM me if you have any questions about this. For my new group members, trust me when I say the last thing you want to do with this great fitness work is undo it with poor eating. No matter if it’s 2B Mindset or Ultimate Portion Fix, I’d like you to think about what you’re going to eat during #mbfa and start your meal prep. Remember, you don’t have to be a gourmet chef to be successful with either of these nutrition plans. Yes, meal prep may take a little time and organization, but it doesn’t have to be complicated, and it will be so worth it. If you’ve been meal prepping, let us know in the comments how it’s been going for you, and what tips you can share for those new to it.

The 2B Mindset and Ultimate Portion Fix videos and program materials are packed with useful tips and info on how to make meal prep work for you. Take this prep week to get those questions answered, or DM me.

There are tons of recipes and meal inspiration in the Beachbody Guide to Nutrition and on Beachbody On Demand. Look for the Mindset Menu and FIXATE—lots of yummy ideas there.

Worried about missing out on sweet treats? I promise there will be plenty of delicious ideas over the next 3 weeks to help satisfy your cravings. You can get a sneak peek in the Beachbody Guide to Nutrition, plus there’s plenty more content from Ilana and Autumn.

Today’s To-Do’s:

  1. Make sure all of your equipment and the workout calendar are in one place.
  2. Try the #mbfa sample workout.
  3. Share some motivation with the group! We all need each other to succeed.
  4. Start planning your meals and make a shopping list. Share a picture of your grocery hauls with everyone.

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Week 0 Day 4

Did you know that you can win cash and prizes by completing Beachbody fitness or nutritional programs such as the Ultimate Refresh?

Check out www.beachbodychallenge.com

It’s a good idea to browse the Challenge page to see the transformation of others to help you stay motivated! After you complete the program you can submit your own results and get a free t-shirt!
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Week 0 Day 5

Now is the time to reflect on your WHY.

Fill out the “This Is Me Now” section in the Program and Nutrition Guide, and start a journal. During the next 21 days, you’ll take your body on a journey unlike anything you’ve experienced before.

This is a great opportunity to take inventory of your life, write down WHY you’re doing the Ultimate Reset, and list the cravings you hope to release and the life changes you’d like to make.

There will be times during the next 3 weeks where it will be challenging and you may be tempted to give up, but going back to your journal and seeing how good it feels as you slowly transition into healthier eating habits will give you an extra boost of encouragement!
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Prep Week DAY 3

For this program, you’ll need a set of light, medium, and heavy dumbbells, and the BOD Rope. I’m excited to try out this new cordless jump rope. I feel like it’s going to be a game-changer for us! Also, once you get familiar with all your program materials, you’ll see that there is a dumbbell tracker for you to use to track your progress over the next 3 weeks.

Nutrition Daily Check-In:
By now, I hope you’ve picked a nutrition program to follow. No one wants to do all this great fitness work and undo it with poor eating. I know there is a lot to absorb but it’s worth taking the time, even if you watch a few videos a day. No matter which program you’re following, now is the time to think about what you’re going to eat during #mbf and start your meal prep. Remember, you don’t have to be a gourmet chef to be successful with either of these nutrition plans. Yes, meal prep may take a little time and organization, but it doesn’t have to be complicated, and it will be so worth it.

What meals are you going to be cooking this week? You’ll want to make a shopping list before going to the grocery store. All these details are covered in the 2B Mindset and Ultimate Portion Fix videos and program materials.

If you need meal inspirations, be sure to explore all of the recipes in the Beachbody Guide to Nutrition and on Beachbody On Demand. Look for the Mindset Menu and FIXATE—lots of yummy ideas there.

Also, do yourself this huge favor: Skip the junk food! I promise there will be plenty of delicious treat ideas over the next 3 weeks to satisfy your cravings. You can get a sneak peek in the Beachbody Guide to Nutrition, plus Ilana and Autumn have plenty more.

Today’s To-Do’s:

  1. Make sure all of your equipment and the workout calendar are in one place.
  2. Try the #mbf sample workout.
  3. Share some motivation with the group! We all need each other to succeed.
  4. Start planning your meals and make a shopping list. Share a picture of your grocery hauls with everyone.

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Prep Week DAY 3

US

Here’s how the program works: 6 days a week, 20- to 45-minutes a day, you’ll be doing a mix of weight lifting and running workouts, starting with three walks or runs a week that progressively build up to five, all while lifting on certain days to help build lean muscle that will help power your runs. At least once a week, you’ll focus on giving your muscles some care with a foam-rolling recovery workout.

There are two other calendar options (Advanced Runners Calendar and Time Crunch Calendar) if you already have a running background or are pressed for time, but most of us will be following the standard calendar with the ultimate goal of going from walking/jogging to completing a 5K.

Let’s talk equipment: You’ll need a set of light, medium, and heavy dumbbells, and 9″or 12″ Beachbody Resistance Loops—included in all 30 Day Breakaway packs—to add resistance to your upper- and lower-body moves. When it comes to lifting “heavy” for your lower-body workouts, Idalis recommends you at least have a set of 20-lb. dumbbells. You’ll also get a sweatproof running belt to hold your phone, keys, etc., if you purchased a pack. Set aside your running shoes—the right shoes help avoid any added aggravation or irritation caused by improper footwear.

Nutrition Daily Check-In:
By now, I hope you’ve picked a nutrition program to follow. No one wants to do all this great fitness work and undo it with poor eating. I know there is a lot to absorb but it’s worth taking the time, even if you watch a few videos a day. No matter which program you’re following, now is the time to think about what you’re going to eat during 30 Day Breakaway and start your meal prep. Remember, you don’t have to be a gourmet chef to be successful with either of these nutrition plans. Yes, meal prep may take a little time and organization, but it doesn’t have to be complicated, and it will be so worth it.
What meals are you going to be cooking this week? You’ll want to make a shopping list before going to the grocery store. All these details are covered in the 2B Mindset and Ultimate Portion Fix videos and program materials.
If you need meal inspiration, be sure to explore all of the recipes in the Beachbody Guide to Nutrition and on Beachbody On Demand. Look for the Mindset Menu and FIXATE—lots of yummy ideas there.
Also, do yourself this huge favor: Skip the junk food! I promise there will be plenty of delicious treat ideas over the next 3 weeks to satisfy your cravings. You can get a sneak peek in the Beachbody Guide to Nutrition, plus Ilana and Autumn have plenty more.

Today’s To-Do’s:

  1. Make sure you’ve got all your equipment together in one place.
  2. Get your grocery list ready based on the nutrition program you’re following. Once you’ve got all your ingredients, get ahead of the game by meal prepping.
  3. Share any grocery goodies with the group—items that fall in line with your nutrition program and make a great snack and/or meal.

CA

Here’s how the program works: 6 days a week, 20- to 45-minutes a day, you’ll be doing a mix of weight lifting and running workouts, starting with three walks or runs a week that progressively build up to five, all while lifting on certain days to help build lean muscle that will help power your runs. At least once a week, you’ll focus on giving your muscles some care with a foam-rolling recovery workout.

There are two other calendar options (Advanced Runners Calendar and Time Crunch Calendar) if you already have a running background or are pressed for time, but most of us will be following the standard calendar with the ultimate goal of going from walking/jogging to completing a 5K.

Let’s talk equipment: You’ll need a set of light, medium, and heavy dumbbells, and 9″or 12″ Beachbody Resistance Loops—included in all 30 Day Breakaway packs—to add resistance to your upper- and lower-body moves. When it comes to lifting “heavy” for your lower-body workouts, Idalis recommends you at least have a set of 20-lb. dumbbells. You’ll also get a sweatproof running belt to hold your phone, keys, etc., if you purchased a pack. Set aside your running shoes—the right shoes help avoid any added aggravation or irritation caused by improper footwear.

Nutrition Daily Check-In:
By now, I hope you’ve picked a nutrition program to follow. No one wants to do all this great fitness work and undo it with poor eating. I know there is a lot to absorb but it’s worth taking the time, even if you watch a few videos a day. No matter which program you’re following, now is the time to think about what you’re going to eat during 30 Day Breakaway and start your meal prep. Remember, you don’t have to be a gourmet chef to be successful with either of these nutrition plans. Yes, meal prep may take a little time and organization, but it doesn’t have to be complicated, and it will be so worth it.
What meals are you going to be cooking this week? You’ll want to make a shopping list before going to the grocery store. All these details are covered in the 2B Mindset and Ultimate Portion Fix videos and program materials.
If you need meal inspiration, be sure to explore all of the recipes in the Beachbody Guide to Nutrition and on Beachbody On Demand. Look for the Mindset Menu and FIXATE—lots of yummy ideas there.
Also, do yourself this huge favour: Skip the junk food! I promise there will be plenty of delicious treat ideas over the next 3 weeks to satisfy your cravings. You can get a sneak peek in the Beachbody Guide to Nutrition, plus Ilana and Autumn have plenty more.

Today’s To-Do’s:

  1. Make sure you’ve got all your equipment together in one place.
  2. Get your grocery list ready based on the nutrition program you’re following. Once you’ve got all your ingredients, get ahead of the game by meal prepping.
  3. Share any grocery goodies with the group—items that fall in line with your nutrition program and make a great snack and/or meal.

UK

Here’s how the programme works: 6 days a week, 20 to 45 minutes a day, you’ll be doing a mix of weight lifting and running workouts, starting with three walks or runs a week that progressively build up to five, all while lifting on certain days to help build lean muscle that will help power your runs. At least once a week, you’ll focus on giving your muscles some care with a foam-rolling recovery workout.

There are two other calendar options (Advanced Runners Calendar and Time Crunch Calendar) if you already have a running background or are pressed for time, but most of us will be following the standard calendar with the ultimate goal of going from walking/jogging to completing a 5K.

Let’s talk equipment: You’ll need a set of light, medium, and heavy dumbbells, and 9″or 12″ Beachbody Resistance Loops – included in all 30 Day Breakaway packs – to add resistance to your upper- and lower-body moves. When it comes to lifting “heavy” for your lower-body workouts, Idalis recommends you at least have a set of 20-lb. dumbbells. You’ll also get a sweatproof running belt to hold your phone, keys, etc., if you purchased a pack. Set aside your running shoes – the right shoes help avoid any added aggravation or irritation caused by improper footwear.

Nutrition Daily Check-In:
By now, I hope you’ve picked a nutrition programme to follow. No one wants to do all this great fitness work and undo it with poor eating. I know there is a lot to absorb but it’s worth taking the time, even if you watch a few videos a day. No matter which programme you’re following, now is the time to think about what you’re going to eat during 30 Day Breakaway and start your meal prep. Remember, you don’t have to be a gourmet chef to be successful with either of these nutrition plans. Yes, meal prep may take a little time and organisation, but it doesn’t have to be complicated, and it will be so worth it.
What meals are you going to be cooking this week? You’ll want to make a shopping list before going to the supermarket. All these details are covered in the 2B Mindset and Ultimate Portion Fix videos and programme materials.
If you need meal inspiration, be sure to explore all of the recipes in the Beachbody Guide to Nutrition and on Beachbody On Demand. Look for the Mindset Menu and FIXATE – lots of yummy ideas there.
Also, do yourself this huge favour: Skip the junk food! I promise there will be plenty of delicious treat ideas over the next 3 weeks to satisfy your cravings. You can get a sneak peek in the Beachbody Guide to Nutrition, plus Ilana and Autumn have plenty more.

Today’s To-Do’s:

  1. Make sure you’ve got all your equipment together in one place.
  2. Get your shopping list ready based on the nutrition programme you’re following. Once you’ve got all your ingredients, get ahead of the game by meal prepping.
  3. Share any grocery goodies with the group – items that fall in line with your nutrition programme and make a great snack and/or meal.

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Prep Week DAY 3

It’s been said a million times, and I’ll say it a million more…You can’t out-train a bad diet. Most fad diets or get-thin-quick schemes require a radical change in how and what you eat, and can impact your health negatively. What you eat really does matter!

I suggest you start with the Quick Start Nutrition Guide to learn why the right nutrition is so important. It also covers Beachbody’s two proven nutrition programs that I mentioned on Prep Day 1 , Portion Fix and 2B Mindset. Here’s what I love about both—neither of them require you to deprive yourself of food. They offer a MUCH better way of eating that can change your life, and help you reach AND maintain your goals.

Portion Fix uses color-coded containers to give you perfectly portioned meals, including an approach to intermittent fasting that is similar to what Amoila follows and advocates for his clients. Created by Autumn Calabrese, Portion Fix offers different paths to follow, from Foundational Fix which allows you to still enjoy wine and dessert to Timed-Nutrition which is a more prescriptive approach to eating balanced meals specifically timed throughout the day, as well as a new Muscle-Building plan. No matter which path you choose with Portion Fix, you will learn to be in control of your food instead of food controlling you.

2B Mindset gives you easy to remember strategies to manage how you eat and how you track it. It’s a flexible approach to eating that lets you eat larger volumes of food by prioritizing vegetables so you lose weight, but still gives you guidelines and substitutions so you don’t ever feel deprived or hungry. Without counting calories or cutting out food groups you’ll learn new habits and patterns that can break the old habits that undermine your goals, whether that’s weight loss or building muscle.

Your Challenge or Completion Pack comes with the first 30 days of ongoing monthly membership to Nutrition+. If you haven’t yet, activate your free trial and start exploring all the recipes, meal plans, exclusive content from Autumn and Ilana, access to a thriving community of people just like you, plus exclusive fitness content including 630, an additional six 30-minute workouts from Amoila.

Yesterday, I asked you to take a few minutes to review both programs . Today, I’m asking you to commit to one, and begin with it right away. While they’re both super-easy to follow, it might take you a couple of days to adjust your routines, shopping, meal prep, and more. I’m hoping you’re fully up and running with either nutrition program by the first day of 645.

If you need help picking your plan, use the Find Your Nutrition Program tool, or send me a DM and I can help you get started with the nutrition plan that best suits you and your goals.

Today’s To-Do’s:

  1. Pick your nutrition plan.
  2. Take an assessment of your fridge and pantry, and figure out what you might need to get started with both.
  3. Make your first meal and tell us about your experience.
Coach Tip
Give some pointers or insights about both nutrition programs from your own personal experience.

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Prep Day 4:

US

One of the key ways to help support gut health is through proper supplementation. That’s why Vegan Shakeology and Beachbody Optimize and Revitalize are so important in this program.

Vegan Shakeology feeds your body the nutrients it needs while supporting healthy digestion. Make sure it’s the vegan formula since we’re removing dairy for the duration of this program! Drink it daily to help get the important benefits.*

Optimize is a blend of digestive enzymes that help support nutrient absorption and bioavailability for a functional digestive tract.*

Revitalize is a prebiotic and probiotic blend that can help support beneficial flora in the intestinal tract.*

If you don’t have these supplements, reach out and I’ll help you get them. There’s a special offer on the Optimize/Revitalize combo created just for this program.

One more thing: If you already use Beachbody Performance Energize you can keep taking it during this program. It can help increase energy, endurance, and focus during your 4 Weeks For Every Body workouts.* DM me if you want more info.

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

Today’s To-Do’s:

  • Watch the “Add It In” video. The protocol isn’t just about removing foods. It’s also important to add things that help nourish and support your gut.
  • Let us know which Vegan Shakeology flavor you’re drinking.

image

CA

One of the key ways to help support gut health is through proper supplementation. That’s why Vegan Shakeology is so important in this program.

Vegan Shakeology feeds your body the nutrients it needs while supporting healthy digestion. Make sure it’s the vegan formula since we’re removing dairy for the duration of this program! Drink it daily to help get the important benefits.*

One more thing: If you already use Beachbody Performance Energize you can keep taking it during this program. It’s great for helping temporarily promote alertness and wakefulness, enhancing cognitive performance, and promoting endurance. DM me if you want more info.

Today’s To-Do’s:

  • Watch the “Add It In” video. The protocol isn’t just about removing foods. It’s also important to add things that help nourish and support your gut.
  • Let us know which Vegan Shakeology flavor you’re drinking.

image

UK

One of the key ways to help support gut health is through proper supplementation. That’s why Vegan Shakeology is so important in this program.

There are stories of people drinking Shakeology for years because it helps support energy levels,† normal digestion,‡ and immune system function.††

One more thing: If you already use Beachbody Performance Energize you can keep taking it during this program. Try taking Energize before you hit play. It’s great for helping improve intense exercise performance and sharpen focus.*ƒ DM me if you want more info.

††Vitamins A, C, D, B6, B12, Zinc, and Selenium contribute to the normal function of the immune system.
†Magnesium contributes to normal energy-yielding metabolism.
*Contains caffeine, which enhances mental alertness during intense muscular activity.
ƒRequires 2 scoops.

Today’s To-Do’s:

  • Watch the “Add It In” video. The protocol isn’t just about removing foods. It’s also important to add things that help nourish and support your gut.
  • Let us know which Vegan Shakeology flavor you’re drinking.

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Prep Day 4:

We’re getting close to starting LIIFT MORE!

Today I encourage you to watch the “LIIFT MORE overview” video under Start Here on BOD. It’s a solid introduction to the program.

Also, try the Sample Workout if you haven’t already. It’s a quick look at the types of moves you’ll be doing in the LIIFT MORE program and helps you get familiar with using a bench. Once you’ve done the workout, come back here and share your favorite move!

And remember, the intensity of this program is totally up to you. Listen to Joel’s cues, choose a weight that challenges you without sacrificing your form, and don’t overdo it. There’s plenty of time to learn and get stronger in these 8 weeks.

Coach Tip

Share why you liked the Sample Workout. If your group doesn’t seem open to sharing or especially talkative on a certain post, try sharing your experience, challenges, or thoughts in the comments first—it can help break the ice and encourage discussion.

During Prep Week, consider asking your group members what they’re looking forward to most during LIIFT MORE. You can use these as conversation starters:

  • The schedule alternates between lifting and a combo of lifting and HIIT to really dial-in your results.
  • Joel keeps the pace going so you’re burning calories the whole time.
  • Simple moves that are easy to follow so you can really focus on lifting heavier with proper form.
  • Excited to see how much stronger you get by the end of the 8 weeks.

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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!

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Prep Day 4:

Has anyone tried the FIRE AND FLOW Sample Workout yet? Jericho and Elise lead it together! It’s live on BOD right now and it’ll give you a taste of what to expect from the program.

Coach Tip

Don’t forget to share how you liked the Sample Workout. If your group doesn’t seem open to sharing or especially talkative on a certain post, try sharing your experience, challenges, or thoughts in the comments first—it can help break the ice and encourage discussion.

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Prep Day 4:

Have you tried the Sample Workout yet? It’s amazing how you can get such a great workout with NO impact!

You won’t need a lot of equipment for these workouts, just some dumbbells and a Core Ball. How heavy you go depends entirely on you, your strength, and your fitness level. The Core Ball is great for increasing muscle engagement and targeting your core, as Autumn intends.

Of course, nutrition is key to getting results. Pairing these workouts with The 4 Week Gut Protocol will give you a comprehensive wellness solution. In the Gut Protocol, Autumn shows you how to isolate the foods that are commonly the cause of digestive sensitivities, as well as how to replace them in order to help support better digestion and gut health. Then she helps you slowly reintroduce those foods back into your diet while looking for signs of sensitivity, so you can banish the ones that cause you trouble for good.

The 4 Week Gut Protocol is recommended for everyone, because many people don’t even realize they suffer from food sensitivities! If you’re doing that program, head over to BOD and start familiarizing yourself with it.

If you decide to follow Portion Fix for this program and you want to lose weight, use the Lose Weight formula in the Calorie Calculator PDF. If you want to maintain weight, use the Maintain Weight formula. If you’re doing 2B Mindset, review Ilana’s recommendations in the “2B Mindset & Exercise” PDF.

Also be sure to check out FIXATE and Mindset Menu in the Nutrition Center under the Programs tab on BOD for easy and delicious meal and snack ideas.

Finally, make sure you get adequate sleep, drink plenty of water, and try to minimize stress as much as possible. Together with your workouts and good nutrition you’ll be able to maximize your results from this program!

Today’s To-Do’s:
Do the Sample Workout on Beachbody On Demand.

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Week One – Day 1

Welcome to day one of Team Cup! I’m so grateful for your participation and can’t wait to see what we achieve together.

Here’s a week 1 checklist I put together:

  1. Listen to the National Wake-Up Call every Monday.
  2. Complete the Daily Activity Tracker daily.
  3. Reach out to 5 to 10 people every day and invite them with a Total-Solution Pack.
  4. Follow the 4 Vital Behaviors.
  5. Have FUN!
  6. Register for Coach Summit 2023

The last one is super important. If you register for Summit 2023 during Team Cup month, you get an extra bonus point. That means 5 points for our Team right out the gate, and an extra edge on the leaderboards! Head to CoachSummit.com right now and grab your tickets. Tickets are just $165, too for a limited time.

If you didn’t tune in live, make sure to watch today’s National Wake-Up Call replay on Facebook.

Prep DAY 4

US

One of the easiest habits I picked up to help me reach my goals is drinking a daily Shakeology—you’ll see how super-important it is for your own results. I can tell my body feels and functions its best when I’m getting all my nutrients.

So first I start my day with Shakeology (even on non-workout days!). It’s a delicious superfood nutrition shake made with a blend of proteins, prebiotics, probiotics, digestive enzymes, adaptogens, vitamins, and minerals—all to help you curb cravings and support healthy digestion.* On workout days, I also take Beachbody Performance Energize (30 minutes before workouts) and Recover (within 30 minutes after workouts) to help jump-start and tackle every workout with laser-sharp focus and combat exercise-induced muscle soreness to recover faster afterward.*

Remember, this group is for YOU! Feel free to comment as much as you want—let’s remember to be supportive, inclusive, and understand that we’re ALL different.

Today’s To-Do’s:

  1. Watch the Meet Autumn video. It’s a great introduction to our rockstar leader and creator of this program .
  2. Watch the Introduction to Nutrition Supplements video for a quick dive into Beachbody Performance.

*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

One of the easiest habits I picked up to help me reach my goals is drinking a daily Shakeology—you’ll see how super-important it is for your own results. I can tell my body feels and functions its best when I’m getting all my nutrients.

So first I start my day with Shakeology (even on non-workout days!). It’s a delicious superfood nutrition shake made with a blend of proteins, prebiotics, probiotics, digestive enzymes, adaptogens, vitamins, and minerals—all to help maintain immune function and help you feel satisfied so you can stay on track with your weight-loss plan. On workout days, I also take Beachbody Performance Energize and Recover to help jump-start and tackle every workout with laser-sharp focus, improve endurance, and recover faster afterward.

Remember, this group is for YOU! Feel free to comment as much as you want—let’s remember to be supportive, inclusive, and understand that we’re ALL different.

Today’s To-Do’s:

  1. Watch the Meet Autumn video. It’s a great introduction to our rockstar leader and creator of this program .
  2. Watch the Introduction to Nutrition Supplements video for a quick dive into Beachbody Performance.

UK

One of the easiest habits I picked up to help me reach my goals is drinking a daily Shakeology—you’ll see how super-important it is for your own results. I can tell my body feels and functions its best when I’m getting all my nutrients.

So first I start my day with Shakeology (even on non-workout days!). It’s a delicious superfood nutrition shake made with a blend of proteins, prebiotics, digestive enzymes, adaptogens, vitamins, and minerals—all to help support healthy digestion and normal immune system function. On workout days, I also take Beachbody Performance Energize (30 minutes before workouts) to help jump-start and tackle every workout with laser-sharp focus, improve intense exercise performance, and recover faster afterward.⁺‡

Remember, this group is for YOU! Feel free to comment as much as you want—let’s remember to be supportive, inclusive, and understand that we’re ALL different.

Today’s To-Do’s:

  1. Watch the Meet Autumn video. It’s a great introduction to our rockstar leader and creator of this program .
  2. Watch the Introduction to Nutrition Supplements video for a quick dive into Beachbody Performance.

+Contains caffeine, which enhances mental alertness during intense muscular activity.

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Prep Week DAY 4

Today is a great day to try the Sample Workout. It gives you a taste of the program and introduces you to Shaun’s teaching style. When you’ve done this workout, check back in here and tell us how it went!

Nutrition Daily Check-In:
By now, I hope you’ve picked a nutrition program to follow. I know there’s a lot to absorb but it’s worth taking the time, even if you watch a few videos a day.

No matter which program you’re following, now’s the time to think about what you’ll eat this week. You don’t have to be a great cook to make delicious meals. Check out the FIXATE cooking show and the Mindset Menu channel on Beachbody On Demand for recipes that are easy to follow and incredibly delicious—even for families! New recipes are posted every week—you’ll never run out of ideas.

Before you head to the grocery store, make a shopping list. All these details are covered in the 2B Mindset and Ultimate Portion Fix videos and program materials.

Something else to consider is doing a little meal prep ahead of time so you’re never without healthy food options when life gets busy. I like to keep it simple by washing and chopping vegetables, and storing them wrapped in paper towels in my fridge to help them last longer. I buy avocados and frozen riced cauliflower to add to my Shakeology. I also make sure I have fresh and frozen fruit for breakfast and shakes. On weekends I precook a few days’ worth of protein like chicken so it’s ready for a fast salad or healthy grain bowl.

A quick tip on grocery shopping: Stick to the outer aisles of the grocery store! That’s where the healthiest food is located, so you’ll fill up your cart with the good stuff and not the chips and cookies.

Today’s To-Do’s:

  1. Try the Sample Workout and tell us how you liked it.
  2. Get your grocery list ready and think about what you can meal prep ahead of time.
  3. Share your meal and snack ideas with the group. We all need a little inspiration!

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Prep Week DAY 4

US

We’re getting close to beginning our workouts, and I wanted to share my absolute go-to for pre- and post-workout supplements. Beachbody Performance Energize and Recover are a key part of my fitness routine, and a major force in helping me reach my goals. Together with my daily Shakeology, I feel like I’m checking all the boxes.

On workout days, I take Beachbody Performance Energize 30 minutes before I hit “Play” to help jump-start my workout with more energy and endurance, sharpen my focus, and improve intense exercise performance, then Recover within 30 minutes after I finish to help reduce exercise-induced muscle soreness, build lean muscle, and help my body recover faster afterward.*

Have you used Shakeology or Beachbody Performance supplements before? Let us know in the comments section below. If you have questions about these products, leave them below and I’ll answer!

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

Today’s To-Do’s:

  1. Print out your first week of Dumbbell Tracker sheets.
  2. Try the Sample Workout and tell us how you liked it.
  3. Watch the Reach Your Peak with Your Nutrition Supplements video.
  4. Get your grocery list ready and think about what you can meal prep ahead of time.
  5. Share your meal and snack ideas with the group. We all need a little inspiration!

CA

We’re getting close to beginning our workouts, and I wanted to share my absolute go-to for pre- and post-workout supplements. Beachbody Performance Energize and Recover are a key part of my fitness routine, and a major force in helping me reach my goals. Together with my daily Shakeology, I feel like I’m checking all the boxes.

On workout days, I take Beachbody Performance Energize 30 minutes before I hit “Play” to help temporarily relieve fatigue, promote endurance, and enhance exercise performance during workouts, and Recover within 30 minutes after I finish to help build and repair body tissue and build lean muscle mass.

Have you used Shakeology or Beachbody Performance supplements before? Let us know in the comments section below. If you have questions about these products, leave them below and I’ll answer!

Today’s To-Do’s:

  1. Print out your first week of Dumbbell Tracker sheets.
  2. Try the Sample Workout and tell us how you liked it.
  3. Watch the Reach Your Peak with Your Nutrition Supplements video.
  4. Get your grocery list ready and think about what you can meal prep ahead of time.
  5. Share your meal and snack ideas with the group. We all need a little inspiration!

UK

We’re getting close to beginning our workouts, and I wanted to share my absolute go-to for pre- and post-workout supplements. Beachbody Performance Energize and Recover are a key part of my fitness routine, and a major force in helping me reach my goals. Together with my daily Shakeology, I feel like I’m checking all the boxes.

On workout days, I take Beachbody Performance Energize 30 minutes before I hit “Play” to help sharpen focus and reaction time, and improve intense exercise performance,** and Recover within 30 minutes after I finish to help support muscle protein synthesis and growth in muscle mass.+
Have you used Shakeology or Beachbody Performance supplements before? Let us know in the comments section below. If you have questions about these products, leave them below and I’ll answer!

**Contains caffeine, which enhances mental alertness during intense muscular activity.
+Whey, pea, and casein are sources of protein. High in protein.

Today’s To-Do’s:

  1. Print out your first week of Dumbbell Tracker sheets.
  2. Try the Sample Workout and tell us how you liked it.
  3. Watch the Reach Your Peak with Your Nutrition Supplements video.
  4. Get your grocery list ready and think about what you can meal prep ahead of time.
  5. Share your meal and snack ideas with the group. We all need a little inspiration!

*Supporting assets are coming soon.

Prep Week DAY 4

US

Did you try the #mbfa sample workout? This is a good day to start taking your Beachbody Performance supplements. I LOVE my Energize. I mix mine 30 minutes before I push play to help give my workout an extra energy boost.*† I wouldn’t miss it! Also, don’t forget to drink your Recover for post-workout protein. With 20 grams of premium protein in each serving, Recover helps me build muscle and recover faster.‡ They’re my secret weapons to getting the most out of my workouts.* On that note, fill us in on how the sample workout went and what’s your favorite flavor of Energize.

*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.

Since this program features 3 weeks of daily workouts, plan on Energize and Recover being part of your daily routine. Sunday is a recovery day so you can skip Energize, and Recover is optional.

If you are new to Beachbody On Demand, make sure you take a moment and get familiar with it. It’s where you’ll find all #mbfa content including:

  • 21 unique program workouts
  • 3 BONUS workouts
  • 2 on-the-go workouts
  • 1 sample workout
  • Getting Started and Introduction videos
  • Mindset Menu and FIXATE for recipe ideas

Today’s To-Do’s:

  1. Let us know what you’re most looking forward to with this program.
  2. Check out the program on Beachbody On Demand and get familiar with what’s available to you.
  3. If you haven’t already, watch the #mbfa Basic Form 101 video.
  4. Grocery shop, meal prep, and plan your meals for this week.

CA

Did you try the #mbfa sample workout? This is a good day to start taking your Beachbody Performance supplements. I LOVE my Energize. I mix mine 30 minutes before I push play to help give my workout an extra energy boost.*† I wouldn’t miss it! Also, don’t forget to drink your Recover for post-workout protein. With 20 grams of premium protein in each serving, Recover helps me build muscle and recover faster.‡ They’re my secret weapons to getting the most out of my workouts.* On that note, fill us in on how the sample workout went and what’s your favorite flavor of Energize.

Since this program features 3 weeks of daily workouts, plan on Energize and Recover being part of your daily routine. Sunday is a recovery day so you can skip Energize, and Recover is optional.

If you are new to Beachbody On Demand, make sure you take a moment and get familiar with it. It’s where you’ll find all #mbfa content including:

  • 21 unique program workouts
  • 3 BONUS workouts
  • 2 on-the-go workouts
  • 1 sample workout
  • Getting Started and Introduction videos
  • Mindset Menu and FIXATE for recipe ideas

Today’s To-Do’s:

  1. Let us know what you’re most looking forward to with this program.
  2. Check out the program on Beachbody On Demand and get familiar with what’s available to you.
  3. If you haven’t already, watch the #mbfa Basic Form 101 video.
  4. Grocery shop, meal prep, and plan your meals for this week.

UK

Did you try the #mbfa sample workout? This is a good day to start taking your Beachbody Performance supplements. I LOVE my Energize. I mix mine 30 minutes before I push play to help give my workout an extra energy boost.*† I wouldn’t miss it! Also, don’t forget to drink your Recover for post-workout protein. With 20 grams of premium protein in each serving, Recover helps me build muscle and recover faster.‡ They’re my secret weapons to getting the most out of my workouts.* On that note, fill us in on how the sample workout went and what’s your favorite flavor of Energize.

†Contains caffeine, which enhances mental alertness during intense muscular activity.
‡Whey, pea, and casein are sources of protein. High in protein.

Since this program features 3 weeks of daily workouts, plan on Energize and Recover being part of your daily routine. Sunday is a recovery day so you can skip Energize, and Recover is optional.

If you are new to Beachbody On Demand, make sure you take a moment and get familiar with it. It’s where you’ll find all #mbfa content including:

  • 21 unique program workouts
  • 3 BONUS workouts
  • 2 on-the-go workouts
  • 1 sample workout
  • Getting Started and Introduction videos
  • Mindset Menu and FIXATE for recipe ideas

Today’s To-Do’s:

  1. Let us know what you’re most looking forward to with this program.
  2. Check out the program on Beachbody On Demand and get familiar with what’s available to you.
  3. If you haven’t already, watch the #mbfa Basic Form 101 video.
  4. Grocery shop, meal prep, and plan your meals for this week.

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Week 0 Day 6

Grab your grocery bags because it’s time to shop for your Ultimate Reset groceries!

You’ll find a complete shopping list for each phase of the program in your Program and Nutrition Guide. Be sure to bring it along with you so you know exactly what to buy.

Post a picture of your groceries in the comments below so we can all see!
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Week 1 Day 1

Today’s the day! The official start of our Ultimate Reset journey. I hope you have today’s meal all prepared and ready to go. Feel free to post photos of your food in the comments below.

Also, remember that great Ultimate Reset Facebook Group I linked to last week?

The good news is, there is a Facebook group for each phase of the Ultimate Reset!

It’s a wonderful resource where members share details about their experiences, photos, and concerns with a limited and more intimate audience.

This group I’m sharing today is private, so just click on the link and ask to join!

Remember, it only takes 21 Days to see real changes!

https://www.facebook.com/groups/Phase1Reclaim

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Prep Week DAY 4

US

Did you try the #mbf sample workout? I can’t wait to hear what you thought about it. This is a good day to start taking your Beachbody Performance supplements. I LOVE my Energize. I mix mine 30 minutes before I push play, for an extra boost in my workout. I wouldn’t miss it! Also, don’t forget to drink your Recover as a post-workout protein snack. I’ve noticed that I recover so much faster after each workout. They’re my secret weapons to getting the most out of my workouts. On that note, fill us in on how the sample workout went and what’s your favorite flavor of Energize.* Also, I have some fun new Shakeology recipes for you to try out in the coming weeks. Click HERE to check them out.

*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.

Since this program features 3 weeks of daily workouts, plan on Energize and Recover being part of your daily routine. Sunday is a recovery day so you can skip Energize, and Recover is optional.

If you are new to Beachbody On Demand, make sure you take a moment and get familiar with it. It’s where you’ll find all your #mbf content including:

  • 21 unique program workouts
  • 1 BONUS 10-Minute Core Ignite workout
  • 2 on-the-go workouts
  • 1 sample workout
  • Getting Started and Introduction videos
  • Mindset Menu and FIXATE, for recipe ideas

Today’s To-Do’s:

  1. Let us know what you’re most looking forward to with this program.
  2. Check out the program on Beachbody On Demand and get familiar with what’s available to you.
  3. If you haven’t already, watch the #mbf Movement Prep 101 video.
  4. Grocery shop, meal prep, and plan your meals for this week.

CA

Did you try the #mbf sample workout? I can’t wait to hear what you thought about it. This is a good day to start taking your Beachbody Performance supplements. I LOVE my Energize. I mix mine 30 minutes before I push play, for an extra boost in my workout. I wouldn’t miss it! Also, don’t forget to drink your Recover as a post-workout protein snack. I’ve noticed that I recover so much faster after each workout. They’re my secret weapons to getting the most out of my workouts. On that note, fill us in on how the sample workout went and what’s your favorite flavor of Energize.* Also, I have some fun new Shakeology recipes for you to try out in the coming weeks. Click HERE to check them out.

Since this program features 3 weeks of daily workouts, plan on Energize and Recover being part of your daily routine. Sunday is a recovery day so you can skip Energize, and Recover is optional.

If you are new to Beachbody On Demand, make sure you take a moment and get familiar with it. It’s where you’ll find all your #mbf content including:

  • 21 unique program workouts
  • 1 BONUS 10-Minute Core Ignite workout
  • 2 on-the-go workouts
  • 1 sample workout
  • Getting Started and Introduction videos
  • Mindset Menu and FIXATE, for recipe ideas

Today’s To-Do’s:

  1. Let us know what you’re most looking forward to with this program.
  2. Check out the program on Beachbody On Demand and get familiar with what’s available to you.
  3. If you haven’t already, watch the #mbf Movement Prep 101 video.
  4. Grocery shop, meal prep, and plan your meals for this week.

UK

Did you try the #mbf sample workout? I can’t wait to hear what you thought about it. This is a good day to start taking your Beachbody Performance supplements. I LOVE my Energize. I mix mine 30 minutes before I push play, for an extra boost in my workout. I wouldn’t miss it! Also, don’t forget to drink your Recover as a post-workout protein snack. I’ve noticed that I recover so much faster after each workout. They’re my secret weapons to getting the most out of my workouts. On that note, fill us in on how the sample workout went and what’s your favorite flavor of Energize.* Also, I have some fun new Shakeology recipes for you to try out in the coming weeks. Click HERE to check them out.

Since this program features 3 weeks of daily workouts, plan on Energize and Recover being part of your daily routine. Sunday is a recovery day so you can skip Energize, and Recover is optional.

If you are new to Beachbody On Demand, make sure you take a moment and get familiar with it. It’s where you’ll find all your #mbf content including:

  • 21 unique program workouts
  • 1 BONUS 10-Minute Core Ignite workout
  • 2 on-the-go workouts
  • 1 sample workout
  • Getting Started and Introduction videos
  • Mindset Menu and FIXATE, for recipe ideas

Today’s To-Do’s:

  1. Let us know what you’re most looking forward to with this program.
  2. Check out the program on Beachbody On Demand and get familiar with what’s available to you.
  3. If you haven’t already, watch the #mbf Movement Prep 101 video.
  4. Grocery shop, meal prep, and plan your meals for this week.

image

Prep Week DAY 4

US

Today is a great day to plan your run route. Depending on your fitness level, you can be running anywhere from 1–2+ miles during each run. The best run routes for this program are flat ones, so try to avoid large hills or areas where the footing can get tricky. But never be afraid to switch up routes and mix it up! Here’s a little tip: Since you’ll have your phone on you, track your distance using a free app like Strava.

But before you head out for a run or lift weights, let’s talk about some things you can do to maximize your results. One of the easiest habits I picked up to help me reach all my goals is drinking Shakeology—you’ll see how super-important it is for your own runs and results. I can tell my body feels and functions its best when I’m getting all my nutrients.

So first I start my day with Shakeology (even non-workout days!). It’s a delicious superfood nutrition shake made with a blend of proteins, prebiotics, probiotics, digestive enzymes, adaptogens, vitamins, and minerals—the stuff your body begs for to help you get stronger every day. On workout days, I also take Beachbody Performance Energize and Recover to help jump-start and tackle every workout with laser-sharp focus, improve endurance, and recover faster afterward.*

*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.

Now that we’ve gone over some things you can do before and after your workouts, why don’t you try the sample workout on Beachbody On Demand? It’s the best way to get familiar with the program and give you a feel for the weeks ahead.

Nutrition Daily Check-In:
Let’s talk about how nutrition directly impacts your goals. Remember, working out doesn’t mean you can eat whatever you want. You need to pay attention to the foods you’re eating in order to reach your goals. I used to find that when I started working out, especially intensely, I felt hungrier and had days when I just wanted to eat more food. This will be a great time for you to determine if you’re actually hungry. Do you need more energy for your workouts? Or are you emotionally eating? This is where 2B Mindset and Ultimate Portion Fix can help. Whether it’s dealing with mindless eating or figuring out the proper amounts to eat at each meal, Ilana’s and Autumn’s programs have helped thousands of people. This is why picking your nutrition path is SO important. They are here to guide you every step of the way.
For a lot of folks, suddenly switching to healthy eating can be overwhelming. But this group is here to help you figure out what works best for you, answer your questions, and reassure you that success is possible. Please message me if you need extra help.

Today’s To-Do’s:

  1. Plan your run route.
  2. Watch the 30 Day Breakaway Intro to Nutrition Supplements video.
  3. Do the 30 Day Breakaway sample workouts on Beachbody On Demand—you’ll get a feel for the program starting with some resistance training, followed by a short treadmill run or audio run track if you want to take your run outdoors.

image

CA

Today is a great day to plan your run route. Depending on your fitness level, you can be running anywhere from 1–2+ miles during each run. The best run routes for this program are flat ones, so try to avoid large hills or areas where the footing can get tricky. But never be afraid to switch up routes and mix it up! Here’s a little tip: Since you’ll have your phone on you, track your distance using a free app like Strava.

But before you head out for a run or lift weights, let’s talk about some things you can do to maximize your results. One of the easiest habits I picked up to help me reach all my goals is drinking Shakeology—you’ll see how super-important it is for your own runs and results. I can tell my body feels and functions its best when I’m getting all my nutrients.

So first I start my day with Shakeology (even non-workout days!). It’s a delicious superfood nutrition shake made with a blend of proteins, prebiotics, probiotics, digestive enzymes, adaptogens, vitamins, and minerals—the stuff your body begs for to help you get stronger every day. On workout days, I also take Beachbody Performance Energize and Recover to help jump-start and tackle every workout with laser-sharp focus, improve endurance, and recover faster afterward.

Now that we’ve gone over some things you can do before and after your workouts, why don’t you try the sample workout on Beachbody On Demand? It’s the best way to get familiar with the program and give you a feel for the weeks ahead.

Nutrition Daily Check-In:
Let’s talk about how nutrition directly impacts your goals. Remember, working out doesn’t mean you can eat whatever you want. You need to pay attention to the foods you’re eating in order to reach your goals. I used to find that when I started working out, especially intensely, I felt hungrier and had days when I just wanted to eat more food. This will be a great time for you to determine if you’re actually hungry. Do you need more energy for your workouts? Or are you emotionally eating? This is where 2B Mindset and Ultimate Portion Fix can help. Whether it’s dealing with mindless eating or figuring out the proper amounts to eat at each meal, Ilana’s and Autumn’s programs have helped thousands of people. This is why picking your nutrition path is SO important. They are here to guide you every step of the way.
For a lot of folks, suddenly switching to healthy eating can be overwhelming. But this group is here to help you figure out what works best for you, answer your questions, and reassure you that success is possible. Please message me if you need extra help.

Today’s To-Do’s:

  1. Plan your run route.
  2. Watch the 30 Day Breakaway Intro to Nutrition Supplements video.
  3. Do the 30 Day Breakaway sample workouts on Beachbody On Demand—you’ll get a feel for the program starting with some resistance training, followed by a short treadmill run or audio run track if you want to take your run outdoors.

image

UK

Today is a great day to plan your run route. Depending on your fitness level, you can be running anywhere from 1–2+ miles during each run. The best run routes for this programme are flat ones, so try to avoid large hills or areas where the footing can get tricky. But never be afraid to switch up routes and mix it up! Here’s a little tip: Since you’ll have your phone on you, track your distance using a free app like Strava.

But before you head out for a run or lift weights, let’s talk about some things you can do to maximise your results. One of the easiest habits I picked up to help me reach all my goals is drinking Shakeology – you’ll see how super-important it is for your own runs and results. I can tell my body feels and functions its best when I’m getting all my nutrients.

So first I start my day with Shakeology (even non-workout days!). It’s a delicious superfood nutrition shake made with a blend of proteins, prebiotics, digestive enzymes, adaptogens, vitamins, and minerals – the stuff your body begs for to help you get stronger every day. On workout days, I also take Beachbody Performance Energize and Recover to help jump-start and tackle every workout with laser-sharp focus, improve endurance, and recover faster afterward.⁺‡

⁺Contains caffeine, which enhances mental alertness during intense muscular activity.
‡Whey, pea, and casein are sources of protein. High in protein.

Now that we’ve gone over some things you can do before and after your workouts, why don’t you try the sample workout on Beachbody On Demand? It’s the best way to get familiar with the programme and give you a feel for the weeks ahead.

Nutrition Daily Check-In:
Let’s talk about how nutrition directly impacts your goals. Remember, working out doesn’t mean you can eat whatever you want. You need to pay attention to the foods you’re eating in order to reach your goals. I used to find that when I started working out, especially intensely, I felt hungrier and had days when I just wanted to eat more food. This will be a great time for you to determine if you’re actually hungry. Do you need more energy for your workouts? Or are you emotionally eating? This is where 2B Mindset and Ultimate Portion Fix can help. Whether it’s dealing with mindless eating or figuring out the proper amounts to eat at each meal, Ilana’s and Autumn’s programmes have helped thousands of people. This is why picking your nutrition path is SO important. They are here to guide you every step of the way.
For a lot of folks, suddenly switching to healthy eating can be overwhelming. But this group is here to help you figure out what works best for you, answer your questions, and reassure you that success is possible. Please message me if you need extra help.

Today’s To-Do’s:

  1. Plan your run route.
  2. Watch the 30 Day Breakaway Intro to Nutrition Supplements video.
  3. Do the 30 Day Breakaway sample workouts on Beachbody On Demand – you’ll get a feel for the programme starting with some resistance training, followed by a short treadmill run or audio run track if you want to take your run outdoors.

image

Prep Week DAY 4

US

We’re getting close to beginning our workouts, and I wanted to share my absolute go-to for pre- and post-workout supplements. Beachbody Performance Energize and Recover are a key part of my fitness routine, and a major force in helping me reach my goals. Together with my daily Shakeology, I feel like I’m checking all the boxes.

On workout days, I take Beachbody Performance Energize 30 minutes before I hit “Play” to help jump-start my workout with more energy and endurance, sharpen my focus, and improve intense exercise performance, then Recover within 30 minutes after I finish to help reduce exercise-induced muscle soreness, build lean muscle, and help my body recover faster afterward.*

Have you used Shakeology or Beachbody Performance supplements before? Let us know in the comments section below. If you have questions about these products, leave them below and I’ll answer!

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

Today’s To-Do’s:

  1. Print out your first week of Dumbbell Tracker sheets.
  2. Try the Sample Workout and tell us how you liked it.
  3. Watch the Reach Your Peak with Your Nutrition Supplements video.
  4. Get your grocery list ready and think about what you can meal prep ahead of time.
  5. Share your meal and snack ideas with the group. We all need a little inspiration!

image

CA

We’re getting close to beginning our workouts, and I wanted to share my absolute go-to for pre- and post-workout supplements. Beachbody Performance Energize and Recover are a key part of my fitness routine, and a major force in helping me reach my goals. Together with my daily Shakeology, I feel like I’m checking all the boxes.

On workout days, I take Beachbody Performance Energize 30 minutes before I hit “Play” to help temporarily relieve fatigue, promote endurance, and enhance exercise performance during workouts, and Recover within 30 minutes after I finish to help build and repair body tissue and build lean muscle mass.

Have you used Shakeology or Beachbody Performance supplements before? Let us know in the comments section below. If you have questions about these products, leave them below and I’ll answer!

Today’s To-Do’s:

  1. Print out your first week of Dumbbell Tracker sheets.
  2. Try the Sample Workout and tell us how you liked it.
  3. Watch the Reach Your Peak with Your Nutrition Supplements video.
  4. Get your grocery list ready and think about what you can meal prep ahead of time.
  5. Share your meal and snack ideas with the group. We all need a little inspiration!

image

UK

We’re getting close to beginning our workouts, and I wanted to share my absolute go-to for pre- and post-workout supplements. Beachbody Performance Energize and Recover are a key part of my fitness routine, and a major force in helping me reach my goals. Together with my daily Shakeology, I feel like I’m checking all the boxes.

On workout days, I take Beachbody Performance Energize 30 minutes before I hit “Play” to help sharpen focus and reaction time, and improve intense exercise performance,** and Recover within 30 minutes after I finish to help support muscle protein synthesis and growth in muscle mass.+
Have you used Shakeology or Beachbody Performance supplements before? Let us know in the comments section below. If you have questions about these products, leave them below and I’ll answer!

**Contains caffeine, which enhances mental alertness during intense muscular activity.
+Whey, pea, and casein are sources of protein. High in protein.

Today’s To-Do’s:

  1. Print out your first week of Dumbbell Tracker sheets.
  2. Try the Sample Workout and tell us how you liked it.
  3. Watch the Reach Your Peak with Your Nutrition Supplements video.
  4. Get your grocery list ready and think about what you can meal prep ahead of time.
  5. Share your meal and snack ideas with the group. We all need a little inspiration!

image

Prep Day 5:

We’re so close to getting started! If you’ve used Autumn’s Portion Fix containers before, you know how simple and effective they are. We’re going to use them for the gut protocol, along with food lists Autumn created just for this program.

The containers help you eat the right balance of nutrients in the right amounts for your body and goals. They look small, but they hold a ton.

As we gear up to start the program, it is important to get your mind and body aligned to ensure you have the most success. Try to maintain a consistent sleep schedule and minimize stress as much as possible (Autumn will give some tips about this in the coming days). Listen to your body so you can become aware of how sleep, stress, and food affect you.

Today’s To-Do’s:

  • Watch the “Calculating Your Health” video, then use the Calorie Calculator PDF to find your Portion Fix container plan.
  • If you’ve never used the containers before, you should also watch “Container Basics.” And if you’re a container pro, I still recommend watching this video!

If you have any questions, ask them here! It’s important to stay connected in this BODgroup for support and accountability. We’ll share our successes and struggles together. That’s how we get results!

Coach Tip
Help the participants answer questions about the calorie calculators, Portion Fix containers, and food trackers. Share any personal experience you have with the containers.

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Prep Day 5:

US

Have you ever tried to get fit but quit because you didn’t have support?
That won’t happen here! This BODgroup is here to provide support and accountability, so feel free to share your good AND bad days. We will lift you up, cheer you on, and celebrate together. The right support is a game-changer when you’re trying something new.
I want this to be a place you can come to without judgment or fear. Seriously…ask any question, share a win, or drop a meme. Whatever it is, we want to hear it! You never know who you might inspire with your posts.

Coach Tip
Talk about what you do before you start a new program Some thought-starters:
• Make sure you have your Beachbody Performance supplements ready to go. [US/CA] Recommend the “Joel Stack” of Beachbody Performance supplements: Energize, Hydrate, and Recover.
• Tell your BODgroup to watch the “MORE Results = LIIFT MORE + Our ‘Joel Stack’” video to learn more about Beachbody Performance and how to select products according to their goals.
• Tell new customers how to purchase Beachbody Performance and answer any questions they have.
• Make sure you have comfortable workout clothes, a bench, and a variety of dumbbells. You can talk about how you choose weights for different body parts and remind the group that they can purchase more dumbbells as they get stronger.

CA

Have you ever tried to get fit but quit because you didn’t have support?
That won’t happen here! This BODgroup is here to provide support and accountability, so feel free to share your good AND bad days. We will lift you up, cheer you on, and celebrate together. The right support is a game-changer when you’re trying something new.
I want this to be a place you can come to without judgment or fear. Seriously…ask any question, share a win, or drop a meme. Whatever it is, we want to hear it! You never know who you might inspire with your posts.

Coach Tip
Talk about what you do before you start a new program Some thought-starters:
• Make sure you have your Beachbody Performance supplements ready to go. [US/CA] Recommend the “Joel Stack” of Beachbody Performance supplements: Energize, Hydrate, and Recover.
• Tell your BODgroup to watch the “MORE Results = LIIFT MORE + Our ‘Joel Stack’” video to learn more about Beachbody Performance and how to select products according to their goals.
• Tell new customers how to purchase Beachbody Performance and answer any questions they have.
• Make sure you have comfortable workout clothes, a bench, and a variety of dumbbells. You can talk about how you choose weights for different body parts and remind the group that they can purchase more dumbbells as they get stronger.

UK

Have you ever tried to get fit, but gave up because you didn’t feel motivated or connected?
Having a community to lean on can be a game-changer when you’re trying something new. This BODgroup is here to provide support and accountability, so feel free to share your good AND bad days. We will lift you up, cheer you on, and celebrate together.
I want this to be a place where you can come to without judgment or fear. Seriously…ask any question, share a win, or drop a meme. Whatever it is, we want to hear it! You never know who you might inspire with your posts.
Did you know that you’ll earn an XB Sweat + Sculpt badge on BOD when you’ve completed this program? It’s a fun way to stay motivated. I love to see how many badges I can earn.

Coach Tip
Talk about what you do before you start a new program. Some thought-starters:
• Take some time to get your workout space ready. Make sure you have comfortable workout clothes, ankle weights, and your green (medium) Resistance Loop.
• Make sure you’ve ordered your Total-Solution Pack so that you’ll have your Shakeology and Energize ready to go.
• Energize helps me feel like I’m on top of the world. It helps me when I get out of bed in the morning to press play. It helps light up my workouts and put me in the zone.
• Shakeology is my ride-or-die. It’s as important to my daily ritual as brushing my teeth. I recommend using the Wellness Tracker to log it each day so you can see how much better you feel because of it.
https://bod-cms-assets.prod.cd.beachbodyondemand.com/bod-cms/wp-content/uploads/2021/08/02084501/SHK-Refrigerator-Tracker-Evergreen-BOD-EN-US-072021.pdf
• Tell new customers how to purchase Beachbody supplements and answer any questions they have.

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.

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.

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.

image

Prep Day 5:

We have a few days ’til we officially start FIRE AND FLOW. If you haven’t already, spend some time getting your workout space set up and planning your meal prep. I don’t know about you, but meal prepping on Sundays saves me so much time during the week. It gives me back time that I can spend doing something else—like self-care, my hobbies, or quality time with friends or family.

Coach Tip

Consider sharing your approach to nutrition and meal prepping. The Mindset Menu and FIXATE cooking show are great resources to share if people need recipe inspiration.

  1. The Mindset Menu
    • Ilana walks you through how to cook easy meals and satisfying side dishes
    • It adds variety to your routine making mealtime fresh and exciting
  2. FIXATE
    • Cooking show hosted by Portion Fix creator Autumn Calabrese and a professional chef who also happens to be her brother, Bobby
    • Together, they help you stay creative in the kitchen with delicious and simple FIX-approved recipes

Also, remind everyone about the one-week meal plans created specifically for FIRE AND FLOW (the PDFs are available in the Nutrition Tab).

For those who want to get creative with their Shakeology drinks, here’s a popular recipe to share. And for more yummy Shakeology recipes, visit the Beachbody On Demand blog.

https://www.beachbodyondemand.com/blog/chocolate-zucchini-bread-shakeology

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Prep Day 5:

US

We’re getting close to starting the program. Now’s the time to make sure you have your equipment, nutrition plan, and supplements ready to go!

Autumn talks a lot about being prepared, from maintaining a consistent exercise schedule to planning your meals. One of the easiest healthy habits for me is drinking my Shakeology every day. It’s the one time I know FOR SURE that I’m giving my body the superfoods, proteins, prebiotics, probiotics, fiber, and antioxidants that help me feel my best and function at a high level.*

A daily shake is also a great place to hide your veggies. Sometimes I sneak some spinach or zucchini into mine!

If you’re doing The 4 Week Gut Protocol, make sure you’re drinking Vegan Shakeology.

Need to stock up on Shakeology? Reach out and I’ll help you get it.

*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

We’re getting close to starting the program. Now’s the time to make sure you have your equipment, nutrition plan, and supplements ready to go!

Autumn talks a lot about being prepared, from maintaining a consistent exercise schedule to planning your meals. One of the easiest healthy habits for me is drinking my Shakeology every day. It’s the one time I know FOR SURE that I’m giving my body the yummy proteins, antioxidants, bacillus coagulans, phytonutrients, digestive enzymes, fibre, and adaptogens that help me feel my best and function at a high level.

A daily shake is also a great place to hide your veggies. Sometimes I sneak some spinach or zucchini into mine!

If you’re doing The 4 Week Gut Protocol, make sure you’re drinking Vegan Shakeology.

Need to stock up on Shakeology? Reach out and I’ll help you get it.

UK

We’re getting close to starting the program. Now’s the time to make sure you have your equipment, nutrition plan, and supplements ready to go!

Autumn talks a lot about being prepared, from maintaining a consistent exercise schedule to planning your meals. One of the easiest healthy habits for me is drinking my Shakeology every day. It’s the one time I know FOR SURE that I’m giving my body the yummy proteins, antioxidants, bacillus coagulans, phytonutrients, fibre, and omega-3 from ALA that help me feel my best and function at a high level.

A daily shake is also a great place to hide your veggies. Sometimes I sneak some spinach or zucchini into mine!

If you’re doing The 4 Week Gut Protocol, make sure you’re drinking Vegan Shakeology.

Need to stock up on Shakeology? Reach out and I’ll help you get it.

image

Prep Week DAY 5

So many of you have reached out with stories of going to the gym and having zero clue what to do, or hiring one of those expensive trainers who made you feel like you weren’t up to the challenge. Or you took one of those impersonal, fast-paced classes where you started to doubt if you could really do this.

Here’s the big question: What’s going to be different this time?

One of the first things I think you’re going to love about 645 is our Super Trainer Amoila Cesar. His upbeat, motivational style and total focus on doing the moves right, every time, will make you feel like he’s giving you a personal training session with expert guidance and unending patience. Sometimes, I actually feel like I’m right there in the studio with him—and that I can take on any challenge because I know he’s going to give me detailed, precise cues so I can get the most out of my effort. I know I can do it—and I know you can too.

Plus, you’ve got SUPPORT…actual people backing you up all along the way. This group is fun and resourceful but it’s also a lifeline when you need it most. Because we’re all more likely to succeed if we do this together, I need you and you need me, plain and simple.

One of the best ways to stay on-track is to access your BODgroups any time of day, so your virtual workout buddies can cheer you on when you lift a little heavier or go a little harder on cardio day.

So, let’s take today to share in the comments some of our hopes and expectations for the next 13 weeks!

Coach Tip
Throughout this program , make an effort to personalize these posts. Remember, they’re just suggestions, and they can only get better with your stories, insights, and experience. Your group is probably very excited—and maybe a little nervous! They’re looking to you to set a positive, inspirational, inclusive tone so that everyone feels engaged and welcome.

image

Prep Week DAY 1

Welcome to our Unstress meditation group!

I’m so excited to experience the next 21 days with you. The creator of Unstress, Suze Yalof Schwartz, has created this incredible program specifically to help you feel the powerful—and even life-changing—effects of meditation. Suze spent years as a top fashion editor in New York, so she knows a thing or two about stress! But when she discovered meditation, her whole mindset, outlook, and most importantly, her relationships changed for the better. And she never looked back.

The best thing about Unstress is that it makes meditation so easy for anyone to do, whether you’re a beginner or an experienced meditator. As Suze says, if you can breathe, you can meditate! And when you do it consistently, like we’re going to do for the next few weeks, meditation can help you feel clearer, calmer, less stressed, and more focused.

Let’s kick things off by getting to know each other. Answer these questions in the comments section below.

  1. Where do you live?
  2. What is your occupation?
  3. Have you tried meditating before?
  4. Why did you decide to join this Unstress Challenge Group?
  5. What do you hope to achieve over the next 21 days?

See you all back here tomorrow!

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Week One – Day 2

Make sure you’re adding new connections and scheduling reminders under the “Connect, Invite. Follow Up” tab of our Daily Activity Trackers. This is one of the most important part of the 4 Vital Behaviors we discussed during our prep week. Make note of everyone you’ve invited and set follow-up reminders. Don’t skip the follow-up step!

For August, we have a great way to start your customers off with a Total-Solution Pack at an even better value. We all have a personalized promo code to use throughout the entire month. You can use this code as many times as you want, so make sure to mention the extra savings to anybody who’s on the fence about getting started.

Prep DAY 5

We’re getting close to kicking off the program ! Who’s excited? Who’s a little nervous? As I mentioned yesterday, this is your group and you’re all each other’s best motivator. It’s a safe space without judgment or fear. Support from one another can be a total game-changer because you’re not doing this alone. No matter what you’re feeling, chances are someone else is feeling the same thing—or might have a great bit of advice for getting past your obstacles.

Let’s talk about how nutrition directly impacts your goals. Remember, working out doesn’t mean you can eat whatever you want. You need to pay attention to the foods you’re eating in order to reach your goals. I used to find that when I started working out, especially intensely, I felt hungrier and had days when I just wanted to eat more food. This will be a great time for you to determine if you’re actually hungry. Do you need more energy for your workouts? Or are you emotionally eating? This is where Ultimate Portion Fix and 2B Mindset can help. Whether it’s figuring out the proper amounts to eat at each meal, or dealing with mindless eating, Autumn’s and Ilana’s programs have helped thousands of people. This is why picking your nutrition path is SO important. They are here to guide you every step of the way.

image

Prep Week DAY 5

US

We’re getting so close to starting LET’S GET UP! How did you do with the Sample Workout yesterday? If you felt a little lost, don’t worry!

As Shaun says, “Dance isn’t about being the best dancer. It’s about moving in YOUR way in the body that YOU have. Feel like you’re going right when everyone else is going left? It doesn’t matter. Just keep moving! I created these workouts to repeat easy moves just enough times in sequence so it becomes second nature. All of a sudden you realize you’ve got this and you’re not even thinking about it.”

Remember, we’re here to have a great time. Everyone dances differently. You’re not going to look like anyone else. And that’s the point!

This group is special because you have real SUPPORT…actual people backing you up the whole way. This group is fun and resourceful but it’s also a no-judgment and ego-free zone. So feel free to lean on us when you need it. We’re all more likely to succeed if we do this together.

Today I want you to try the Let’s Turn Up! prep workout and let us know what you think.

I’m going to let you in on a little secret…Did you know that Beachbody Performance Energize is one of Shaun’s favorite supplements? He loves it so much he even included “Energize Moment” videos that you can watch before each LET’S GET UP! workout. While you both sip your Energize, Shaun gives you his thoughts and inspiration for the day. Then you’re ready to hit play with power and passion! How fun is that?
When you’re done with your workout, don’t forget to drink your Beachbody Performance Recover to help reduce exercise-induced muscle soreness, build lean muscle, and speed muscle recovery.* I especially like to take Recover on resistance training days.

*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.

Nutrition Daily Check-In:
Let’s talk about how nutrition directly impacts your goals. Remember, working out doesn’t mean you can eat whatever you want. You need to pay attention to the foods you’re eating in order to reach your goals.

I used to find that when I started working out, especially intensely, I felt hungrier and had days when I just wanted to eat more food. This will be a great time for you to determine if you’re actually hungry. Do you need more energy for your workouts? Or are you eating because you think you deserve a reward?

That’s why I LOVE 2B Mindset and Ultimate Portion Fix. Whether it’s dealing with mindless eating or figuring out the proper amounts to eat at each meal, Ilana’s and Autumn’s programs have helped thousands of people. They are here to guide you every step of the way.

Remember, both of these programs come with your Challenge Pack and you have the option of choosing the one that’s right for you. Shoot me a message if you’re still undecided about which program to pick, and take a look at these resources for more info on how they work:
For 2B Mindset, review the “2B Mindset & Exercise” video and PDF.
For Ultimate Portion Fix, use the Moderately Challenging calculator to determine your calorie bracket.
I know that suddenly switching to healthy eating can be overwhelming. But you’ll always have support! There’s one more tool you can use to help ease the transition—and that’s the Hypnosis for Weight Loss meditation. This meditation helps you step into your power. You can learn more about it by going to the Relaxation & Meditation channel in the Programs tab on Beachbody On Demand and clicking on the Hypnosis for Weight Loss: Explained video.
https://www.beachbodyondemand.com/programs/relaxation-meditation/meditations

Today’s To-Do’s:

  1. Dive into 2B Mindset and Ultimate Portion Fix if you haven’t yet.
  2. DM me if you need help picking a nutrition program or getting your Energize and Recover.
  3. Do the Let’s Turn Up! prep workout.

CA

We’re getting so close to starting LET’S GET UP! How did you do with the Sample Workout yesterday? If you felt a little lost, don’t worry!

As Shaun says, “Dance isn’t about being the best dancer. It’s about moving in YOUR way in the body that YOU have. Feel like you’re going right when everyone else is going left? It doesn’t matter. Just keep moving! I created these workouts to repeat easy moves just enough times in sequence so it becomes second nature. All of a sudden you realize you’ve got this and you’re not even thinking about it.”

Remember, we’re here to have a great time. Everyone dances differently. You’re not going to look like anyone else. And that’s the point!

This group is special because you have real SUPPORT…actual people backing you up the whole way. This group is fun and resourceful but it’s also a no-judgment and ego-free zone. So feel free to lean on us when you need it. We’re all more likely to succeed if we do this together.

Today I want you to try the Let’s Turn Up! prep workout and let us know what you think.

I’m going to let you in on a little secret…Did you know that Beachbody Performance Energize is one of Shaun’s favorite supplements? He loves it so much he even included “Energize Moment” videos that you can watch before each LET’S GET UP! workout. While you both sip your Energize, Shaun gives you his thoughts and inspiration for the day. Then you’re ready to hit play with power and passion! How fun is that?
When you’re done with your workout, don’t forget to drink your Beachbody Performance Recover to help speed muscle recovery and support muscle protein synthesis.+ I especially like to take Recover on resistance training days.

+Whey, pea, and casein are sources of protein. High in protein.

Nutrition Daily Check-In:

Let’s talk about how nutrition directly impacts your goals. Remember, working out doesn’t mean you can eat whatever you want. You need to pay attention to the foods you’re eating in order to reach your goals.

I used to find that when I started working out, especially intensely, I felt hungrier and had days when I just wanted to eat more food. This will be a great time for you to determine if you’re actually hungry. Do you need more energy for your workouts? Or are you eating because you think you deserve a reward?

That’s why I LOVE 2B Mindset and Ultimate Portion Fix. Whether it’s dealing with mindless eating or figuring out the proper amounts to eat at each meal, Ilana’s and Autumn’s programs have helped thousands of people. They are here to guide you every step of the way.

Remember, both of these programs come with your Challenge Pack and you have the option of choosing the one that’s right for you. Shoot me a message if you’re still undecided about which program to pick, and take a look at these resources for more info on how they work:
For 2B Mindset, review the “2B Mindset & Exercise” video and PDF.
For Ultimate Portion Fix, use the Moderately Challenging calculator to determine your calorie bracket.
I know that suddenly switching to healthy eating can be overwhelming. But you’ll always have support! There’s one more tool you can use to help ease the transition—and that’s the Hypnosis for Weight Loss meditation. This meditation helps you step into your power. You can learn more about it by going to the Relaxation & Meditation channel in the Programs tab on Beachbody On Demand and clicking on the Hypnosis for Weight Loss: Explained video.
https://www.beachbodyondemand.com/programs/relaxation-meditation/meditations

Today’s To-Do’s:

  1. Dive into 2B Mindset and Ultimate Portion Fix if you haven’t yet.
  2. DM me if you need help picking a nutrition program or getting your Energize and Recover.
  3. Do the Let’s Turn Up! prep workout.

UK

We’re getting so close to starting LET’S GET UP! How did you do with the Sample Workout yesterday? If you felt a little lost, don’t worry!

As Shaun says, “Dance isn’t about being the best dancer. It’s about moving in YOUR way in the body that YOU have. Feel like you’re going right when everyone else is going left? It doesn’t matter. Just keep moving! I created these workouts to repeat easy moves just enough times in sequence so it becomes second nature. All of a sudden you realize you’ve got this and you’re not even thinking about it.”

Remember, we’re here to have a great time. Everyone dances differently. You’re not going to look like anyone else. And that’s the point!

This group is special because you have real SUPPORT…actual people backing you up the whole way. This group is fun and resourceful but it’s also a no-judgment and ego-free zone. So feel free to lean on us when you need it. We’re all more likely to succeed if we do this together.

Today I want you to try the Let’s Turn Up! prep workout and let us know what you think.

I’m going to let you in on a little secret…Did you know that Beachbody Performance Energize is one of Shaun’s favorite supplements? He loves it so much he even included “Energize Moment” videos that you can watch before each LET’S GET UP! workout. While you both sip your Energize, Shaun gives you his thoughts and inspiration for the day. Then you’re ready to hit play with power and passion! How fun is that?
When you’re done with your workout, don’t forget to drink your Beachbody Performance Recover to help speed muscle recovery and support muscle protein synthesis.+ I especially like to take Recover on resistance training days.
+Whey, pea, and casein are sources of protein. High in protein.

Nutrition Daily Check-In:

Let’s talk about how nutrition directly impacts your goals. Remember, working out doesn’t mean you can eat whatever you want. You need to pay attention to the foods you’re eating in order to reach your goals.

I used to find that when I started working out, especially intensely, I felt hungrier and had days when I just wanted to eat more food. This will be a great time for you to determine if you’re actually hungry. Do you need more energy for your workouts? Or are you eating because you think you deserve a reward?

That’s why I LOVE 2B Mindset and Ultimate Portion Fix. Whether it’s dealing with mindless eating or figuring out the proper amounts to eat at each meal, Ilana’s and Autumn’s programs have helped thousands of people. They are here to guide you every step of the way.

Remember, both of these programs come with your Challenge Pack and you have the option of choosing the one that’s right for you. Shoot me a message if you’re still undecided about which program to pick, and take a look at these resources for more info on how they work:
For 2B Mindset, review the “2B Mindset & Exercise” video and PDF.
For Ultimate Portion Fix, use the Moderately Challenging calculator to determine your calorie bracket.
I know that suddenly switching to healthy eating can be overwhelming. But you’ll always have support! There’s one more tool you can use to help ease the transition—and that’s the Hypnosis for Weight Loss meditation. This meditation helps you step into your power. You can learn more about it by going to the Relaxation & Meditation channel in the Programs tab on Beachbody On Demand and clicking on the Hypnosis for Weight Loss: Explained video.
https://www.beachbodyondemand.com/programs/relaxation-meditation/meditations

Today’s To-Do’s:

  1. Dive into 2B Mindset and Ultimate Portion Fix if you haven’t yet.
  2. DM me if you need help picking a nutrition program or getting your Energize and Recover.
  3. Do the Let’s Turn Up! prep workout.

image

Prep Week DAY 5

So many of you have reached out with stories of going to the gym and having zero clue what to do, or hiring one of those expensive trainers who made you feel like you weren’t up to the challenge. Or you took one of those impersonal, fast-paced classes where you started to doubt if you could really do this.

Here’s the big question: What’s going to be different this time?

One of the first things I think you’re going to love about 645 is our Super Trainer Amoila Cesar. His upbeat, motivational style and total focus on doing the moves right, every time, will make you feel like he’s giving you a personal training session with expert guidance and unending patience. Sometimes, I actually feel like I’m right there in the studio with him—and that I can take on any challenge because I know he’s going to give me detailed, precise cues so I can get the most out of my effort. I know I can do it—and I know you can too.

Plus, you’ve got SUPPORT…actual people backing you up all along the way. This group is fun and resourceful but it’s also a lifeline when you need it most. Because we’re all more likely to succeed if we do this together, I need you and you need me, plain and simple.

One of the best ways to stay on-track is to access your BODgroups any time of day, so your virtual workout buddies can cheer you on when you lift a little heavier or go a little harder on cardio day.

So, let’s take today to share in the comments some of our hopes and expectations for the next 13 weeks!

Coach Tip
Throughout this program , make an effort to personalize these posts. Remember, they’re just suggestions, and they can only get better with your stories, insights, and experience. Your group is probably very excited—and maybe a little nervous! They’re looking to you to set a positive, inspirational, inclusive tone so that everyone feels engaged and welcome.

*Supporting assets are coming soon.

Prep Week DAY 5

A few days ago, I mentioned the symmetrical and asymmetrical training, and some of you had questions. Let me explain in greater detail.

When you use dumbbells, you’re usually using one in each hand and working BOTH sides of your body at the same time. For example, performing a biceps curl with your left and right arms simultaneously. That’s symmetrical training. Megan will have you do that in addition to moves that use only ONE dumbbell and work each side of your body independently (asymmetrical training). The goal is to put your body off-balance, which will challenge your core and engage more muscles throughout your body to maintain stability. It might feel awkward at first, but just watch your form (and Megan!) and you’ll soon feel and see the benefits.

Nutrition Daily Check-In:
A gentle reminder for everyone (sometimes this includes ME!), working out doesn’t mean you can eat whatever you want. You need to pay attention to the foods you’re eating in order to reach your goals. I used to find that when I started working out, especially intensely, I felt hungrier and had days when I just wanted to eat more food. This will be a great time for you to determine if you’re actually hungry. Do you need more energy for your workouts? Or are you emotionally eating? This is where 2B Mindset and Ultimate Portion Fix can help. Whether it’s dealing with mindless eating or figuring out the proper amounts to eat at each meal, Ilana’s and Autumn’s programs have helped thousands of people. This is why picking your nutrition path is SO important. They are here to guide you every step of the way.

For a lot of folks, suddenly switching to healthy eating can be overwhelming. But this group is here to help you figure out what works best for you, answer your questions, and reassure you that success is possible. Please message me if you need extra help.

Today’s To-Do’s:

  1. Dive deeper into 2B Mindset and Ultimate Portion Fix if you haven’t watched all the videos.
  2. Did you shop for groceries yet?

image

Week 1 Day 2

You got through Day 1! That wasn’t too bad was it?

How’s your Day 2 going? Feeling fatigued? Try drinking more water and incorporate stretching into your day!

It can be particularly challenging as your body adjusts to the Ultimate Reset. “Tired” can really mean “cleansing.” Listen to your body. Don’t push. And when you can, sleep.
image

Week 1 Day 3

Here’s a helpful tip for you: Over the next few days, I strongly encourage you to dress warmer than you usually would. The body tends to chill more easily when cleansing, so bundle up!

Prep Week DAY 5

A few days ago, I mentioned the symmetrical and asymmetrical training (using two weights and then switching to one weight), and some of you had questions. Let me explain in greater detail.

When you use dumbbells, you’re usually using one in each hand and doing the move with BOTH sides of your body. For example, performing a biceps curl with your left and right arms simultaneously. Megan will have you do that in addition to moves that use only ONE dumbbell and work each side of your body independently. The goal is to put your body off-balance, which will challenge your core and engage more muscles. It might feel different at first, but just watch your form (and Megan!) and you’ll soon feel and see the benefits.

Nutrition Daily Check-In:
Let’s talk about how nutrition directly impacts your goals. Remember, working out doesn’t mean you can eat whatever you want. You need to pay attention to the foods you’re eating in order to reach your goals. I used to find that when I started working out, especially intensely, I felt hungrier and had days when I just wanted to eat more food. This will be a great time for you to determine if you’re actually hungry. Do you need more energy for your workouts? Or are you emotionally eating? This is where 2B Mindset and Ultimate Portion Fix can help. Whether it’s dealing with mindless eating or figuring out the proper amounts to eat at each meal, Ilana’s and Autumn’s programs have helped thousands of people. This is why picking your nutrition path is SO important. They are here to guide you every step of the way.

For a lot of folks, suddenly switching to healthy eating can be overwhelming. But this group is here to help you figure out what works best for you, answer your questions, and reassure you that success is possible. Please message me if you need extra help.

Today’s To-Do’s:

  1. Dive deeper into 2B Mindset and Ultimate Portion Fix if you haven’t watched all the videos.
  2. Did you shop for groceries yet?

image

Prep Week DAY 5

What did you all think of the sample workouts?

Maybe that first taste of what’s to come got you even more revved up and ready to commit to 30 Day Breakaway. Sometimes a little preview gets us in the right mindset for the days ahead.

But maybe you had a different reaction—perhaps it was a little challenging and you started to doubt if you could really do this. Are you really made for this and what’s going to be different this time?

I’ll tell you: You’ve got SUPPORT…actual people backing you up all along the way. This group is fun and resourceful but it’s also a lifeline when you need it most. Because we’re all more likely to succeed if we do this together. I need you and you need me, plain and simple.

One of the best ways to make sure you stay on-track is to download the Beachbody On Demand app on your phone. That way, you’ll have access to our group any time of day, so your virtual workout buddies can cheer you on when you run a little farther or lift a little heavier (or maybe just share your woes on leg day!)

Anyone want to share what helps them stay motivated when they’re a little down?

image

Prep Day 6:

Can we talk goals?

What are your goals for LIIFT MORE? Is it weight loss, building muscle, getting strong, or the mental shift that comes with putting yourself first? Whatever your goals, you’re in the right place. I’m so happy you’re here!

My goal is to support your fitness goals and help you become your strongest, most confident self.

Did you know that you’ll earn a LIIFT MORE badge on BOD when you’ve completed this program? It’s such a fun way to stay motivated to the end. I love to see how many badges I can earn.

Coach Tip

Consider sharing your approach to nutrition and meal prepping. The Mindset Menu and FIXATE cooking show are great resources to share if people need recipe inspiration.

  1. The Mindset Menu
    • Ilana walks you through how to cook easy meals and satisfying side dishes
    • Adds variety to your routine making mealtime fresh and exciting
  2. FIXATE
    • Cooking show hosted by Portion Fix creator Autumn Calabrese and a professional chef who also happens to be her brother, Bobby
    • Together, they help you stay creative in the kitchen with delicious and simple FIX-approved recipes

Also, remind everyone about the 1-week meal plans created specifically for LIIFT MORE (the PDFs are available in the program Nutrition tab and you can upload them to the Files section of your group).

image

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.

image

Prep Day 6:

US

A few days ago, I mentioned filling out the goals section on page 5 of your journal. If you’re comfortable sharing what you wrote, feel free to drop it below. We’re all here to lift each other up and have each other’s backs on this journey.

I want this to be a place you can come to, without judgment or fear. Seriously…ask any question, share a win, or drop a meme. Whatever it is, 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 easily track your progress, as well as stay connected to the group should you need a friend, a pep talk—whatever!

Coach Tip

When talking about health and wellness, sprinkle in specific benefits of taking Shakeology and Beachbody Performance supplements. Here’s a quick refresher of each product:

  1. Shakeology*
    • Superfood nutrition shake
    • Helps provide healthy energy, support healthy digestion and weight loss, curb cravings, and support overall health
    • Made with a high-quality, potent blend of proteins, probiotics, digestive enzymes, antioxidants, phytonutrients
    • Ingredients sourced from suppliers and farmers we know and trust
  2. Energize*
    • A pre-workout formula that’s designed to give your energy and endurance a boost to help you power through your workouts
    • Made with beta-alanine, a low dose of caffeine from green tea and coffee beans, and quercetin, to help improve and sustain exercise performance.
  3. Recover*
    • A post-workout supplement to help jump-start recovery and develop lean muscle
    • Made with high-quality proteins and phytonutrients to help speed muscle recovery, combat exercise-induced muscle soreness, and support muscle protein synthesis.

*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

A few days ago, I mentioned filling out the goals section on page 5 of your journal. If you’re comfortable sharing what you wrote, feel free to drop it below. We’re all here to lift each other up and have each other’s backs on this journey.

I want this to be a place you can come to, without judgment or fear. Seriously…ask any question, share a win, or drop a meme. Whatever it is, 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 easily track your progress, as well as stay connected to the group should you need a friend, a pep talk—whatever!

Coach Tip

When talking about health and wellness, sprinkle in specific benefits of taking Shakeology and Beachbody Performance supplements. Here’s a quick refresher of each product:

  1. Shakeology
    • Superfood nutrition shake
    • Helps provide healthy energy, support healthy digestion and weight loss, curb cravings, and support overall health
    • Made with a high-quality, potent blend of proteins, probiotics, digestive enzymes, antioxidants, phytonutrients
    • Ingredients sourced from suppliers and farmers we know and trust
  2. Energize
    • A pre-workout formula that’s designed to give your energy and endurance a boost to help you power through your workouts
    • Made with beta-alanine, a low dose of caffeine from green tea and coffee beans, and quercetin, to help improve and sustain exercise performance.
  3. Recover
    • A post-workout supplement to help jump-start recovery and develop lean muscle
    • Made with high-quality proteins and phytonutrients to help speed muscle recovery, combat exercise-induced muscle soreness, and support muscle protein synthesis.

UK

A few days ago, I mentioned filling out the goals section on page 5 of your journal. If you’re comfortable sharing what you wrote, feel free to drop it below. We’re all here to lift each other up and have each other’s backs on this journey.

I want this to be a place you can come to, without judgement or fear. Seriously…ask any question, share a win, or drop a meme. Whatever it is, 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 easily track your progress, as well as stay connected to the group should you need a friend, a pep talk—whatever!

Coach Tip

When talking about health and wellness, sprinkle in specific benefits of taking Shakeology and Beachbody Performance supplements. Here’s a quick refresher of each product:

  1. Shakeology
    • Superfood nutrition shake
    • Helps provide healthy energy, support healthy digestion and weight loss, curb cravings, and support overall health
    • Made with a high-quality, potent blend of proteins, probiotics, digestive enzymes, antioxidants, phytonutrients
    • Ingredients sourced from suppliers and farmers we know and trust
  2. Energize
    • A pre-workout formula that’s designed to give your energy and endurance a boost to help you power through your workouts
    • Made with beta-alanine, a low dose of caffeine from green tea and coffee beans, and quercetin, to help improve and sustain exercise performance.
  3. Recover
    • A post-workout supplement to help jump-start recovery and develop lean muscle
    • Made with high-quality proteins and phytonutrients to help speed muscle recovery, combat exercise-induced muscle soreness, and support muscle protein synthesis.

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Prep Day 6:

My favorite part of running these BODgroups is the amazing support and accountability we share!

Having friends there to cheer you on and lift you up makes ALL the difference, especially on the hard days. Make sure you’ve downloaded the Beachbody On Demand app so you can keep us within easy reach.

I want to remind you that this is your group, a safe place 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.

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Prep Day 6:

Let’s plan our shopping lists for the week!

I’m sure you’ve looked over the food lists by now. Have you checked out Autumn’s recipes and snacks yet? They’ll give you some great ideas about how to eat on this protocol.

Let’s share some meals and snacks with each other to get our creative juices flowing. Try to include as many different plants as you can. Comment below with some of your ideas!

Today’s To-Do’s:

  • Watch the “Colorful Eating Habits” video.
  • Make your grocery list and go shopping.

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Prep Week DAY 6

Just browsing the comments and my DM’s and it looks like most of you have picked your nutrition program and started. Awesome! And if you haven’t done so, please make today the day you start.

Let’s talk about how nutrition directly impacts your goals. Remember, working out doesn’t mean you can eat whatever you want. You need to pay attention to the foods you’re eating in order to reach your goals. I used to find that when I started working out, especially intensely, I felt hungrier and had days when I just wanted to eat more food. This will be a great time for you to determine if you’re actually hungry. Do you need more energy for your workouts and nutrients for your transformation? Or are you emotionally eating? This is where Portion Fix and 2B Mindset can help. Whether it’s dealing with mindless eating or figuring out the proper amounts to eat at each meal, Autumn’s and Ilana’s programs have helped thousands of people. They are here to guide you every step of the way.

I’m going to keep today’s post short, because we only have tomorrow, and then it begins!

How are you feeling? Happy? Excited? Nervous? It’s all good…just let us know! There’s going to be a range of emotions, and each of you will see that you’re probably not alone with whatever is on your mind!
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Prep Week DAY 2

You know how a good diet and regular exercise are important for a healthy body. Meditation is important for a healthy mind! Meditation trains your brain to help you have better control of your emotions and reactions.

When you meditate, it can help slow down your body and your mind so that you can be fully in the present moment. It may help you worry less about the past or the future, so you’re simply living in the now. Meditation is proven to help reduce stress and anxiety, help you become more aware, help you become more productive, and it can help improve your sleep (don’t we all need that?). It may also help improve your mood and can make you feel happier.

Tomorrow we’re going to watch the Getting Started video on Beachbody On Demand. If you haven’t already, download the Beachbody On Demand app, where you can stream all of the meditations from the Unstress program on your phone or tablet. You’ll also find the 21-day program calendar and other helpful resources to make sure you have a great experience. I recommend checking out the app now to familiarize yourself with it.

Feel free to ask questions anytime. This group is here to make sure we all get the most out of the program, so keep chatting!

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Week One – Day 3

Don’t forget to create relationships with people you invite. I want you to think about one of your customers or contacts and what you’re doing to build a relationship with them. Finding the right Total-Solution Pack is an important part of actively listening to your customers’ needs.

Prep DAY 6

Two days away! Are you caught up on all the To-Do’s from the last 5 days?

Something we all probably do (but shouldn’t!) is shortchange our recovery. No matter how hard you’re training, you HAVE to give your body enough time to fully recover. Autumn knows how important it is to get this right, which is why she ALSO created Controlled Stretches. These breakthrough, short nighttime routines will help clear your head, relax your muscles, and get you ready for a good night’s sleep, so you’re ready to take control the next day. There’s one for every workout day—making these a perfect transition to a healthful recovery.

One thing I strongly suggest is that you track your activity in the BODgroups app. This will help you stay mindful of your day, and help you honor your commitments to yourself.

Have you taken a look at the Brag Board and Daily Trackers? Get familiar with those and DM me if you have any questions.

Coach Tip
When possible, personalize your posts with stories and tips from your life that have helped you. Remember, many in your group might be new to fitness and nutrition, and need guidance and support.

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Prep Week DAY 6

The countdown is on! By now you’ve tried two workouts—the Let’s Turn Up! prep workout and the Sample Workout. How do you feel? Are you revved up and ready, or a little nervous about nailing all the dance moves? Don’t worry about looking like a pro. As long as you’re having fun, you’ll get the moves and the results will come.

This is YOUR group. I want to be sure it’s a safe space for everyone, without judgment or fear. No one is doing this alone, so no matter how you’re feeling, chances are someone else is feeling the same. Please feel free to share your thoughts. You never know who you might help!

One of the best ways to keep in touch with this group is to download the Beachbody On Demand app on your phone. That way, you’ll have access to our group any time of day, so your virtual workout buddies can cheer you on or cheer you up.
Anyone want to share what helps them stay motivated?

Today’s To-Do’s:

  1. Shop for groceries if you haven’t already.
  2. Share your best motivational tips here.

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Prep Week DAY 6

Just browsing the comments and my DM’s and it looks like most of you have picked your nutrition program and started. Awesome! And if you haven’t done so, please make today the day you start.

Let’s talk about how nutrition directly impacts your goals. Remember, working out doesn’t mean you can eat whatever you want. You need to pay attention to the foods you’re eating in order to reach your goals. I used to find that when I started working out, especially intensely, I felt hungrier and had days when I just wanted to eat more food. This will be a great time for you to determine if you’re actually hungry. Do you need more energy for your workouts and nutrients for your transformation? Or are you emotionally eating? This is where Portion Fix and 2B Mindset can help. Whether it’s dealing with mindless eating or figuring out the proper amounts to eat at each meal, Autumn’s and Ilana’s programs have helped thousands of people. They are here to guide you every step of the way.

I’m going to keep today’s post short, because we only have tomorrow, and then it begins!

How are you feeling? Happy? Excited? Nervous? It’s all good…just let us know! There’s going to be a range of emotions, and each of you will see that you’re probably not alone with whatever is on your mind!

*Supporting assets are coming soon.

Prep Week DAY 6

TWO DAYS TO GO!

As you know, this is your group. It’s a safe space without judgment or fear. Support from one another can be a total game-changer because you’re not doing this alone. No matter what you’re feeling, chances are someone else is feeling the same thing—or might have a great bit of advice for getting past your obstacles.

One of the best ways to make sure you stay on-track is to download the Beachbody On Demand app to your mobile device. When life happens, you want to make sure you always have your #mbfa family (and workouts!) with you to help you stay motivated and accountable. Plus, it puts our group, and support, just a button away.

Today, let’s jump into a conversation with each other. If you did #mbf, what are you most excited about with #mbfa? Have you ever let your mindset, commitment, or accountability hold you back from your goals? What strategies will you use to overcome these past setbacks so you can reach your goals with us?

Coach Tip

Throughout this program, make an effort to personalize these posts. Remember, they’re just suggestions, and they can only get better with your stories, insights, and experience. Your group is probably very excited—and maybe a little nervous! They’re looking to you to set a positive, inspirational, inclusive tone so that everyone feels engaged and welcome.

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Week 1 Day 4

As your scrolling through the Facebook Group, be sure to check out the daily videos posted by people experiencing the Ultimate Reset just like you!

Here’s the link again just in case you missed it last time:

https://www.facebook.com/groups/Phase1Reclaim

Prep Week DAY 6

TWO DAYS TO GO! Who’s excited to get started?

As you know, this is your group. It’s a safe space without judgment or fear. Support from one another can be a total game-changer because you’re not doing this alone. No matter what you’re feeling, chances are someone else is feeling the same thing—or might have a great bit of advice for getting past your obstacles.

One of the best ways to make sure you stay on-track is to download the Beachbody On Demand app to your mobile device. When life happens, you want to make sure you always have your #mbf family (and workouts!) with you to help you stay motivated and accountable. Plus, it puts our group, and support, just a button away.

Today, let’s jump into a conversation with each other. What has held you back in the past from fully reaching your goals? Mindset, commitment, or accountability? What strategies will you use to overcome these past setbacks so you can reach your goals with us? Take a moment and share with us in the comments below.

Coach Tip

Throughout this program, make an effort to personalize these posts. Remember, they’re just suggestions, and they can only get better with your stories, insights, and experience. Your group is probably very excited—and maybe a little nervous! They’re looking to you to set a positive, inspirational, inclusive tone so that everyone feels engaged and welcome.

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Prep Week DAY 6

US

To get the results you want, you have to do more than break away for a run…you’ve gotta break away from those old eating habits too!

I know, I know. No one wants to talk about healthy eating; we might get pumped to pump some iron but sometimes we drag our feet when it comes to making better food choices.

I’m here to tell you it doesn’t have to be a drag. Beachbody is really good about putting together nutrition programs that fit into our lives and are easy to stick with.

I looooove these nutrition programs—they just really changed the way I thought about food and took away all that negative self-talk we tend to have running through our minds. 2B Mindset is a positive approach to weight loss that helps you conquer emotional eating and build a healthy relationship with food (while eating larger volumes of food), and Ultimate Portion Fix uses simple color-coded containers to take the guesswork out of eating the right portions, and you still get to enjoy your favorite foods. Remember, both come in a Challenge Pack and you have the option of choosing the one that’s right for you—both programs don’t believe in counting calories or removing food groups. It’s more about eating smarter so you can stick to a healthier lifestyle. Shoot me a message if you’re still undecided about which program to pick, and take a look at these resources for more info on how they work:

For 2B Mindset, review the “2B Mindset & Exercise” PDF.
For Ultimate Portion Fix, use the Moderately Challenging calculator to determine your calorie bracket.

For those of you who have activated your 30-day Nutrition+ trial membership, you’ll get access to content from Ilana and Autumn, the creators of 2B Mindset and Ultimate Portion Fix, plus tons of recipes, helpful tips, and support from an even bigger community. Nutrition+ also includes access to The Mindset Membership and The Monthly Fix, both designed to give you a deeper dive into the programs and help keep you accountable and on-track with your weight loss and healthy eating. Don’t have access to Nutrition+ or want to know more about it? DM me!

For a lot of folks, suddenly switching to healthy eating can be overwhelming. But that’s what this group is for—to help you figure out what works best, answer your questions, and reassure you that it is possible with just a little help.

Today’s To-Do’s:

  1. Dive deeper into 2B Mindset and Ultimate Portion Fix if you haven’t yet.
  2. Watch the 30 Day Breakaway Intro to Nutrition Programs video.
  3. DM me if you have ANY questions or need help picking a nutrition program.

CA

To get the results you want, you have to do more than break away for a run…you’ve gotta break away from those old eating habits too!

I know, I know. No one wants to talk about healthy eating; we might get pumped to pump some iron but sometimes we drag our feet when it comes to making better food choices.

I’m here to tell you it doesn’t have to be a drag. Beachbody is really good about putting together nutrition programs that fit into our lives and are easy to stick with.

I looooove these nutrition programs—they just really changed the way I thought about food and took away all that negative self-talk we tend to have running through our minds. 2B Mindset is a positive approach to weight loss that helps you conquer emotional eating and build a healthy relationship with food (while eating larger volumes of food), and Ultimate Portion Fix uses simple colour-coded containers to take the guesswork out of eating the right portions, and you still get to enjoy your favourite foods. Remember, both come in a Challenge Pack and you have the option of choosing the one that’s right for you—both programs don’t believe in counting calories or removing food groups. It’s more about eating smarter so you can stick to a healthier lifestyle. Shoot me a message if you’re still undecided about which program to pick, and take a look at these resources for more info on how they work:

For 2B Mindset, review the “2B Mindset & Exercise” PDF.
For Ultimate Portion Fix, use the Moderately Challenging calculator to determine your calorie bracket.

For those of you who have activated your 30-day Nutrition+ trial membership, you’ll get access to content from Ilana and Autumn, the creators of 2B Mindset and Ultimate Portion Fix, plus tons of recipes, helpful tips, and support from an even bigger community. Nutrition+ also includes access to The Mindset Membership and The Monthly Fix, both designed to give you a deeper dive into the programs and help keep you accountable and on-track with your weight loss and healthy eating. Don’t have access to Nutrition+ or want to know more about it? DM me!

For a lot of folks, suddenly switching to healthy eating can be overwhelming. But that’s what this group is for—to help you figure out what works best, answer your questions, and reassure you that it is possible with just a little help.

Today’s To-Do’s:

  1. Dive deeper into 2B Mindset and Ultimate Portion Fix if you haven’t yet.
  2. Watch the 30 Day Breakaway Intro to Nutrition Programs video.
  3. DM me if you have ANY questions or need help picking a nutrition program.

UK

To get the results you want, you have to do more than break away for a run…you’ve gotta break away from those old eating habits too!

I know, I know. No one wants to talk about healthy eating; we might get pumped to pump some iron but sometimes we drag our feet when it comes to making better food choices.

I’m here to tell you it doesn’t have to be a drag. Beachbody is really good about putting together nutrition programmes that fit into our lives and are easy to stick with.

I looooove these nutrition programmes – they just really changed the way I thought about food and took away all that negative self-talk we tend to have running through our minds. 2B Mindset is a positive approach to weight loss that helps you conquer emotional eating and build a healthy relationship with food (while eating larger volumes of food), and Ultimate Portion Fix uses simple colour-coded containers to take the guesswork out of eating the right portions, and you still get to enjoy your favourite foods. Remember, both come in a Challenge Pack and you have the option of choosing the one that’s right for you – neither programme believes in counting calories or removing food groups. It’s more about eating smarter so you can stick to a healthier lifestyle. Shoot me a message if you’re still undecided about which programme to pick, and take a look at these resources for more info on how they work:

For 2B Mindset, review the “2B Mindset & Exercise” PDF.
For Ultimate Portion Fix, use the Moderately Challenging calculator to determine your calorie bracket.

For those of you who have activated your 30-day Nutrition+ trial membership, you’ll get access to content from Ilana and Autumn, the creators of 2B Mindset and Ultimate Portion Fix, plus tons of recipes, helpful tips, and support from an even bigger community. Nutrition+ also includes access to The Mindset Membership and The Monthly Fix, both designed to give you a deeper dive into the programmes and help keep you accountable and on track with your weight loss and healthy eating. Don’t have access to Nutrition+ or want to know more about it? DM me!

For a lot of folks, suddenly switching to healthy eating can be overwhelming. But that’s what this group is for – to help you figure out what works best, answer your questions, and reassure you that it is possible with just a little help.

Today’s To-Do’s:

  1. Dive deeper into 2B Mindset and Ultimate Portion Fix if you haven’t yet.
  2. Watch the 30 Day Breakaway Intro to Nutrition Programmes video.
  3. DM me if you have ANY questions or need help picking a nutrition programme.

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Week 1 Day 5

Let’s talk about WATER today! Did you know there’s an optimal time to drink water prior to meals?

Drinking liquids can dilute digestive acids and can slow your digestion. When food takes too long to go through your system, it may cause digestive problems. Be sure to chew your food thoroughly (until it is nearly liquid in your mouth) then swallow. Return to drinking water 20-30 minutes after your meal.
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Prep Day 7:

Tomorrow is our first day of LIIFT MORE! Make sure to take care of a couple of things before we get started.

  1. Take your “before” measurements and pics and log them in your BOD app.
  2. Make sure you’ve chosen a nutrition program and started meal prepping.
  3. Do you have your Beachbody Performance supplements ready to go? Let me know if you still need to get yours.

The scale doesn’t always reflect your hard work—especially when you’re lifting weights. It won’t capture inches lost, or whether your clothes fit better. So, tracking your measurements and snapping photos is a good way to keep tabs on your progress.

Plus, there’s another perk to tracking your measurements and taking “before” photos—you can use them to enter the Beachbody Challenge Contest! Submit them to TheBeachbodyChallenge.com when you’re done, you’ll get a LIIFT MORE shirt (while supplies last) AND the chance to win a huge cash prize! Sweet, right? The website has all the details, so check it out for the full rules and terms (insert link to rules).

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

Coach Tip
  1. Remind the group to have their workout clothes, weights, and Beachbody Performance supplements ready to go.
  2. Encourage them to use the workout calendar and dumbbell tracker to keep track of their progress.

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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:

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

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

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Prep Day 7:

Tomorrow is our first day of FIRE AND FLOW! Make sure to take care of a couple of things before we get started.

  1. Take your “before” measurements and pics and log them in your journal.
  2. Make sure you’ve chosen a nutrition program and started meal prepping.

The scale doesn’t always reflect your hard work. It won’t capture lost inches or whether your clothes fit better. So, tracking your measurements and snapping photos is a good way to keep tabs on your progress. Plus, there’s another perk to tracking your measurements and taking “before” photos—you can use them to enter the Beachbody Challenge contest! Submit them to TheBeachbodyChallenge.com when you’re done and you’ll get a FIRE AND FLOW shirt AND the chance to win a huge cash prize! Sweet, right? The website has all the deets, so peep there for the full rules and terms.

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

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Prep Day 7:

Are you excited to start tomorrow? I know I am!

I’ve got some homework for you. Spend some time today logging your measurements and taking your “before” picture. You can add them directly in your BOD app. You might be thinking, “Do I really 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 May 31 and you can get an exclusive 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 TheBeachbodyChallenge.com to view the full terms and details.

So, here’s what I want you to do before tomorrow:

  1. Take your “before” pics and log your measurements.
  2. Choose a nutrition program.
  3. Set your Shakeology and Beachbody Performance on the counter where you can see them tomorrow morning.
  4. Have your equipment and Dumbbell Tracker handy.
  5. Grocery shop and meal prep if you haven’t already.

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

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Prep Day 7:

US

Are you ready to start feeling great again?

Before we jump in tomorrow, I have a little homework for you. Take your “before” photos and measurements and write them in your measurement tracker or enter them directly in the BOD app. I know, no one wants to do this part, but it really is so helpful. The scale doesn’t tell the whole story. But your photos can show less bloating, more muscle definition, or your clothes fitting better.

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 May 31 and you can get an exclusive The 4 Week Gut Protocol T-shirt (while supplies last)—and be entered for a chance to win cash prizes. Visit TheBeachbodyChallenge.com to view the full terms and details.

Want to receive check-in texts from Autumn while you do The 4 Week Gut Protocol? Text “AUTUMN” TO (310) 438-4750 on the day you are starting the program. (US & CA English Only) Texts sent via automated tech. Consent not required to start.

Today’s To-Do’s:

  • Take your “before” pics and log your measurements.
  • Set your Vegan Shakeology, Optimize, and Revitalize on the counter where you can see them tomorrow morning.
  • Meal prep if you haven’t already.
  • Have your food tracker ready to go.

Get a good night’s rest—I’ll see you all back here tomorrow!

CA

Are you ready to start feeling great again?

Before we jump in tomorrow, I have a little homework for you. Take your “before” photos and measurements and write them in your measurement tracker or enter them directly in the BOD app. I know, no one wants to do this part, but it really is so helpful. The scale doesn’t tell the whole story. But your photos can show less bloating, more muscle definition, or your clothes fitting better.

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 May 31 and you can get an exclusive The 4 Week Gut Protocol T-shirt (while supplies last)—and be entered for a chance to win cash prizes. Visit TheBeachbodyChallenge.com to view the full terms and details.

Want to receive check-in texts from Autumn while you do The 4 Week Gut Protocol? Text “AUTUMN” TO (310) 438-4750 on the day you are starting the program. (US & CA English Only) Texts sent via automated tech. Consent not required to start.

Today’s To-Do’s:

  • Take your “before” pics and log your measurements.
  • Set your Vegan Shakeology on the counter where you can see them tomorrow morning.
  • Meal prep if you haven’t already.
  • Have your food tracker ready to go.

Get a good night’s rest—I’ll see you all back here tomorrow!

UK

Are you ready to start feeling great again?

Before we jump in tomorrow, I have a little homework for you. Take your “before” photos and measurements and write them in your measurement tracker or enter them directly in the BOD app. I know, no one wants to do this part, but it really is so helpful. The scale doesn’t tell the whole story. But your photos can show less bloating, more muscle definition, or your clothes fitting better.

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 31 May and you can get an exclusive The 4 Week Gut Protocol T-shirt (while supplies last)—and be entered for a chance to win cash prizes. Visit TheBeachbodyChallenge.com to view the full terms and details.

Today’s To-Do’s:

  • Take your “before” pics and log your measurements.
  • Set your Vegan Shakeology on the counter where you can see them tomorrow morning.
  • Meal prep if you haven’t already.
  • Have your food tracker ready to go.

Get a good night’s rest—I’ll see you all back here tomorrow!

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Prep Week DAY 7

SUPER-important, you guys! We’ve got just 24 hours until our first workout and NOW is the time to take your BEFORE pics and measurements. This is one of the best ways to really see your progress—you’ll be feeling the changes, but there’s something about looking back at your Day 1 photo that is super-inspiring. Here’s a little incentive: If you keep track of your photos, weight, and measurements, you’ll be able to enter the Beachbody Challenge by visiting BeachbodyChallenge.com when you finish the program. When you enter and submit your results, you’ll also receive an official #mbf T-shirt and the 2020 Beachbody Challenge shirt (while supplies last) to celebrate your success.

And listen, I get it. I have been here before, and I am here with you now. Before pics can feel really scary. I was SO scared to take mine before my first program. Sometimes the scale doesn’t move as much as you’d like, or your inches don’t drop superfast. Pictures complete the story. They tell you what the scale and inches can’t, and you don’t want to miss out on seeing this progress. It’s worth it. I promise!

Today’s To-Do’s to make the most of Workout 1:

  1. Take your BEFORE photos and log your weight and measurements in your Get Started Guide.
  2. Plan your meals for the day—extra credit if you plan for the week.
  3. Drink your Shakeology.
  4. Have your dumbbells and BOD Rope ready to go.
  5. Make sure you have the workout calendar handy to keep track of your workouts and AMRAP. In #mbf, AMRAP stands for as many rounds as possible.

See you all tomorrow!

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Prep Week DAY 7

US

Super (duper) important! We’ve got just 24 hours until we toe the line and NOW is the time to take your “before” pics. This is one of the best ways to really SEE your progress (you’ll be feeling the change too but there’s something about looking back at your photo on Day 1). Here’s a little incentive: If you keep track of your photos, weight, and measurements (you can add them directly in the BOD app), you’ll be able to enter the Beachbody Challenge by visiting BeachbodyChallenge.com when you finish the program. And if you also submit your 5K results and race day photo, you’ll also receive a 30 Day Breakaway 5K medal (while supplies last) to celebrate your success.

I asked you all earlier this week about the motivation for doing this program and got some great responses. I really want to encourage you to align with a charity that speaks to your “why” and support a cause you love in conjunction with your 5K. Imagine how much we can raise collectively by rallying our family and friends around charities or causes close to our hearts. Let us know which charity you run for and the donations raised when you submit your results to Beachbody Challenge so we can track all the good happening through @the30daybreakaway.

About the pics: I know taking a before photo can be a little scary. But the before and after photos aren’t just about the physical—they’ll stand as a testament to your commitment and all that you accomplished in just 30 days.

On your mark, get set…

Today’s To-Do’s to make the most of Workout 1:

  1. Take your BEFORE photos and log your weight and measurements in your Get Started Guide.
  2. Plan your meals for the day—extra credit if you plan for the week.
  3. Drink your Shakeology.
  4. Have your dumbbells, resistance loops, running belt, and shoes ready to go.
  5. Make sure you have the workout calendar handy to keep track of workouts.

…GO!

CA

Super (duper) important! We’ve got just 24 hours until we toe the line and NOW is the time to take your “before” pics. This is one of the best ways to really SEE your progress (you’ll be feeling the change too but there’s something about looking back at your photo on Day 1). Here’s a little incentive: If you keep track of your photos, weight, and measurements (you can add them directly in the BOD app), you’ll be able to enter the Beachbody Challenge by visiting BeachbodyChallenge.com when you finish the program. And if you also submit your 5K results and race day photo, you’ll also receive a 30 Day Breakaway 5K medal (while supplies last) to celebrate your success.

I asked you all earlier this week about the motivation for doing this program and got some great responses. I really want to encourage you to align with a charity that speaks to your “why” and support a cause you love in conjunction with your 5K. Imagine how much we can raise collectively by rallying our family and friends around charities or causes close to our hearts. Let us know which charity you run for and the donations raised when you submit your results to Beachbody Challenge so we can track all the good happening through @the30daybreakaway.

About the pics: I know taking a before photo can be a little scary. But the before and after photos aren’t just about the physical—they’ll stand as a testament to your commitment and all that you accomplished in just 30 days.

On your mark, get set…

Today’s To-Do’s to make the most of Workout 1:

  1. Take your BEFORE photos and log your weight and measurements in your Get Started Guide.
  2. Plan your meals for the day—extra credit if you plan for the week.
  3. Drink your Shakeology.
  4. Have your dumbbells, resistance loops, running belt, and shoes ready to go.
  5. Make sure you have the workout calendar handy to keep track of workouts.

…GO!

UK

Super (duper) important! We’ve got just 24 hours until we toe the line and NOW is the time to take your “before” pics. This is one of the best ways to really SEE your progress (you’ll be feeling the change too but there’s something about looking back at your photo on Day 1). Here’s a little incentive: If you keep track of your photos, weight, and measurements (you can add them directly in the BOD app), you’ll be able to enter the Beachbody Challenge by visiting BeachbodyChallenge.com when you finish the programme. And if you submit your 5K results and race day photo, you’ll also receive a 30 Day Breakaway 5K medal (while stocks last) to celebrate your success.

I asked you all earlier this week about the motivation for doing this programme and got some great responses. I really want to encourage you to align with a charity that speaks to your “why” and support a cause you love in conjunction with your 5K. Imagine how much we can raise collectively by rallying our family and friends around charities or causes close to our hearts. Let us know which charity you run for and the donations raised when you submit your results to Beachbody Challenge so we can track all the good happening through @the30daybreakaway.

About the pics: I know taking a before photo can be a little scary. But the before and after photos aren’t just about the physical – they’ll stand as a testament to your commitment and all that you accomplished in just 30 days.

On your marks, get set…

Today’s To-Do’s to make the most of Workout 1:

  1. Take your BEFORE photos and log your weight and measurements in your Get Started Guide.
  2. Plan your meals for the day—extra credit if you plan for the week.
  3. Drink your Shakeology.
  4. Have your dumbbells, resistance loops, running belt, and shoes ready to go.
  5. Make sure you have the workout calendar handy to keep track of workouts.

…GO!

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Week 1 Day 6

Vegan Shakeology fits right into your program as a part of your morning routine or as a snack.

You can choose from the suggested recipes for both the Tropical Strawberry Vegan and Chocolate Vegan flavors in the Ultimate Reset Program and Nutrition Guide. However, since the aim of the Ultimate Reset program is to get you eating (and chewing) live, unprocessed foods, we encourage you to view vegan Shakeology as an occasional option, not a mainstay.

Week 1 Day 7

Great job!!

You’ve completed Week 1! I hope you’re proud of yourself; I know it wasn’t easy. How do you feel? What meal was your favorite? Were you recording how you felt in your journal? Go back and see if you felt improvement over the course of the week. What day was particularly challenging?

What do you want to focus on this week? Drop your thoughts in the comment section below so we can encourage and learn from each other!!

Lastly, here’s a link to the Phase 2 Facebook Support Group. Click the link and hit the Request to Join button and start browsing for insights on what to expect in our second week of Ultimate Reset.

https://www.facebook.com/groups/Phase2Release

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Prep Week DAY 7

We’ve got just 24 hours until our first workout and now is the time to take your BEFORE pics and measurements. This is one of the best ways to really see your progress—you’ll be feeling the changes, but there’s something about looking back at your Day 1 photo that is super-inspiring. And listen, I get it. I have been here before, and I am here with you now. Before pics and taking your measurements can feel really scary. I was SO scared to take mine before my first program . Sometimes the scale doesn’t move as much as you’d like, or your inches don’t drop superfast. Pictures complete the story. They tell you what the scale and inches can’t, and you don’t want to miss out on seeing this progress. It’s worth it. I promise.

Here’s a little incentive: If you keep track of your photos, weight, and measurements, you’ll be able to enter the Beachbody Challenge by visiting BeachbodyChallenge.com when you finish the program . When you enter and submit your results by DATE TBD, you’ll also receive an official 645 shirt (while supplies last) to celebrate your success and have a chance to win big prizes. Visit Beachbodychallenge.com for the full Official Rules of this Promotion.

Today’s To-Do’s to make the most of Workout 1:

  1. Take your BEFORE photos and log your weight and measurements in your Get Started Guide. While you’re there, review the calendar.
  2. Plan your meals for the day—extra credit if you plan for the week.
  3. Get familiar with the “My Progress” section of BODgroups where you can view your tracked activity, progress photos, and a graph of your weight measurements over time.
  4. Complete the Form Check Test to help identify any areas that will need your extra attention during the program .

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Prep Week DAY 3

We’re going to begin the Unstress program tomorrow, so today I want you to watch the Getting Started video. You’ll be introduced to Suze Yalof Schwartz and hear all about her vision for this program and how she designed it with specific goals in mind.

Watch the Getting Started video, and come back here if you have any questions. Also, share with us how you’re feeling in the comments section below. Are you excited? I know I am!

See you for Day 1 tomorrow!

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Week One – Day 4

People saying “no” is always going to be part of the business. The most important thing is how we address and overcome it when it happens. Share one “no” you’ve had so far and how you responded to it.

Prep DAY 7

We’ve got just 24 hours until our first workout and NOW is the time to take your BEFORE pics and measurements. This is one of the best ways to really see your progress—you’ll be feeling the changes, but there’s something about looking back at your Day 1 photo that is super-inspiring. Here’s a little incentive: If you keep track of your photos, weight, and measurements, you’ll be able to enter the Beachbody Challenge by visiting BeachbodyChallenge.com when you finish the program . When you enter and submit your results by May 1, you’ll also receive an official 9 Week Control Freak tank and the 2020 Beachbody Challenge shirt (while supplies last) to celebrate your success.

And listen, I get it. I have been here before, and I am here with you now. Before pics can feel really scary. I was SO scared to take mine before my first program . Sometimes the scale doesn’t move as much as you’d like, or your inches don’t drop superfast. Pictures complete the story. They tell you what the scale and inches can’t, and you don’t want to miss out on seeing this progress. It’s worth it. I promise!

Today’s To-Do’s to make the most of Workout 1:

  1. Take your BEFORE photos and log your weight and measurements in your Get Started Guide.
  2. Plan your meals for the day—extra credit if you plan for the week.
  3. Drink your Shakeology.
  4. Install the Control Track and have your equipment ready. If you’re following 9 Week Control Freak: Off the Wall, make sure you have an assortment of dumbbells to challenge yourself.
  5. Make sure you have the Brag Board and Daily Trackers handy to keep track of your workouts.

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Prep Week DAY 7

Super-important announcement! We’ve got just 24 hours until we DANCE and feel the joy! That means now is the time to take your “before” pics. This is one of the best ways to really see your progress (you’ll feel the change too but there’s something about looking back at your photo on Day 1).

Here’s a little incentive: If you keep track of your photos, weight, and measurements (you can add them directly in the BOD app), you’ll be able to enter the Beachbody Challenge by visiting BeachbodyChallenge.com when you finish the program. And if you also submit your results, you’ll receive an exclusive LET’S GET UP! shirt (while supplies last) to celebrate your success.

About the pics: I know taking a before photo can be a little scary. But the before and after photos aren’t just about the physical—they’ll stand as a testament to your commitment and all that you accomplished in just 30 days.

Today’s To-Do’s to make tomorrow great:

  1. Take your BEFORE photos and log your weight and measurements in your Get Started Guide or BOD app.
  2. Plan your meals for the day—extra credit if you plan for the week.
  3. Drink your Shakeology.
  4. Have the LET’S GET UP! workout calendar ready.
  5. Watch Shaun’s Initial Energize Moment to get excited for tomorrow.
  6. Check in with the group and give everyone a word of encouragement.

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Prep Week DAY 7

We’ve got just 24 hours until our first workout and now is the time to take your BEFORE pics and measurements. This is one of the best ways to really see your progress—you’ll be feeling the changes, but there’s something about looking back at your Day 1 photo that is super-inspiring. And listen, I get it. I have been here before, and I am here with you now. Before pics and taking your measurements can feel really scary. I was SO scared to take mine before my first program . Sometimes the scale doesn’t move as much as you’d like, or your inches don’t drop superfast. Pictures complete the story. They tell you what the scale and inches can’t, and you don’t want to miss out on seeing this progress. It’s worth it. I promise.

Here’s a little incentive: If you keep track of your photos, weight, and measurements, you’ll be able to enter the Beachbody Challenge by visiting BeachbodyChallenge.com when you finish the program . When you enter and submit your results by DATE TBD, you’ll also receive an official 645 shirt (while supplies last) to celebrate your success and have a chance to win big prizes. Visit Beachbodychallenge.com for the full Official Rules of this Promotion.

Today’s To-Do’s to make the most of Workout 1:

  1. Take your BEFORE photos and log your weight and measurements in your Get Started Guide. While you’re there, review the calendar.
  2. Plan your meals for the day—extra credit if you plan for the week.
  3. Get familiar with the “My Progress” section of BODgroups where you can view your tracked activity, progress photos, and a graph of your weight measurements over time.
  4. Complete the Form Check Test to help identify any areas that will need your extra attention during the program .

*Supporting assets are coming soon.

Prep Week DAY 7

ALMOST THERE—one good night’s sleep and we’ll be ready to rock it tomorrow. NOW is the time to take your BEFORE pics and measurements. This is one of the best ways to really see your progress—you’ll be feeling the changes, but there’s something about looking back at your Day 1 photo that is super-inspiring. Here’s a little incentive: If you take your before and after photos and keep track of your weight and measurements, you’ll be able to enter the Beachbody Challenge by visiting BeachbodyChallenge.com when you finish the program. When you enter and submit your results, you’ll also receive an official #mbf T-shirt and the 2020 Beachbody Challenge shirt (while supplies last) to celebrate your success.
For those who just finished #mbf, your AFTER picture from that program serves as your BEFORE photo. Remember, #mbfa is about taking everything up a level, and that means your results, too.

And listen, I get it. Before pics can feel really scary. I was SO scared to take mine before my first program. Sometimes the scale doesn’t move as much as you’d like, or your inches don’t drop superfast. Pictures complete the story. They tell you what the scale and inches can’t, and you don’t want to miss out on seeing this progress. It’s worth it.

Today’s To-Do’s to make the most of Workout 1:

  1. Take your BEFORE photos and log your weight and measurements in your Get Started Guide.
  2. Plan your meals for the day—extra credit if you plan for the week.
  3. Drink your Shakeology.
  4. Have your dumbbells and BOD Rope ready to go.
  5. Make sure you have the workout calendar handy to keep track of your workouts and AMRAP. In #mbfa, AMRAP stands for as many rounds as possible.

See you all tomorrow!

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Workout Day 1: Chest & Biceps

US

Today’s workout—Chest & Biceps

Ready to lift MORE? We’re starting strong with an upper-body workout for chest and biceps plus focused core work. You’ll definitely feel the burn. Make sure to listen to all of Joel’s form cues. The moves are simple, but you need good form to get the most out of them.

Once you’ve done this workout, share how you’re feeling in the BODgroup. Did you choose challenging weights? What was your favorite move?

Coach Tip

Encourage your group to use the Workout Calendar and Weight Progression Tracker.

Day 1 is a great time to suggest Beachbody Performance supplements.

  • Energize is a pre-workout supplement to help with energy and endurance.*
  • Hydrate helps replace electrolytes that are lost during exercise.*
  • Recover is a post-workout supplement to help support lean muscle growth and reduce exercise-induced muscle soreness.*
  • Protein Recharge helps support overnight muscle recovery and repair while combating breakdown.*

*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—Chest & Biceps

Ready to lift MORE? We’re starting strong with an upper-body workout for chest and biceps plus focused core work. You’ll definitely feel the burn. Make sure to listen to all of Joel’s form cues. The moves are simple, but you need good form to get the most out of them.

Once you’ve done this workout, share how you’re feeling in the BODgroup. Did you choose challenging weights? What was your favorite move?

Coach Tip

Encourage your group to use the Workout Calendar and Weight Progression Tracker.

Day 1 is a great time to suggest Beachbody Performance supplements.

  • Energize is a pre-workout supplement to help with energy and endurance.
  • Hydrate helps replace electrolytes that are lost during exercise.
  • Recover is a post-workout supplement to help support lean muscle growth and reduce exercise-induced muscle soreness.
  • Protein Recharge helps support overnight muscle recovery and repair while combating breakdown.

UK

Today’s workout—Chest & Biceps

Ready to lift MORE? We’re starting strong with an upper-body workout for chest and biceps plus focused core work. You’ll definitely feel the burn. Make sure to listen to all of Joel’s form cues. The moves are simple, but you need good form to get the most out of them.

Once you’ve done this workout, share how you’re feeling in the BODgroup. Did you choose challenging weights? What was your favorite move?

Coach Tip

Encourage your group to use the Workout Calendar and Weight Progression Tracker.

Day 1 is a great time to suggest Beachbody Performance supplements.

  • Energize is a pre-workout supplement to help with energy and endurance.
  • Recover is a post-workout supplement to help support lean muscle growth and reduce exercise-induced muscle soreness.

‡Whey, pea, and casein are sources of protein. High in protein.

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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

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 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!

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!

UK

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 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!

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!

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Workout Day 1:

US

Today’s workout—Upper Body FIRE 1

Ready to turn up the heat? We’re starting strong with a circuit-style, full-body workout that gives your upper body some extra love. And by love, I mean BURN. I know it sounds like a lot for your first day, but the good thing is that we have a mobility workout tomorrow. So do your best and share in the comments how you liked it!

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

Coach Tip 1

Utilizing the FIRE AND FLOW 4-Week Journal is a key part of this program. Not only is it great for scheduling your workouts and self-care, but also filling out the daily gratitude and prompt sections is a feel-good practice that helps improve your mood and self-confidence and keeps you and your group members hyped on this journey!

The prompts are also good topics of discussion for posts. Feel free to ask your group members how they’re resonating with the prompts and encourage them to share their responses, if they’re comfortable.

Coach Tip 2

If you have group members who are newer to exercising, it may be a challenge for them to get all the way through a workout and recover afterward. Day 1 is a great time to suggest Beachbody Performance supplements.

  • Energize is a great pre-workout supplement with key ingredients that have been scientifically shown to help improve intense exercise performance, sharpen focus, and give you energy and endurance.*
  • Recover is a post-workout supplement to help jump-start recovery and build lean muscle. It’s made with high-quality proteins and phytonutrients to help speed muscle recovery, combat exercise-induced muscle soreness, and support muscle protein synthesis.*

*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—Upper Body FIRE 1

Ready to turn up the heat? We’re starting strong with a circuit-style, full-body workout that gives your upper body some extra love. And by love, I mean BURN. I know it sounds like a lot for your first day, but the good thing is that we have a mobility workout tomorrow. So do your best and share in the comments how you liked it!

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

Coach Tip 1

Utilizing the FIRE AND FLOW 4-Week Journal is a key part of this program. Not only is it great for scheduling your workouts and self-care, but also filling out the daily gratitude and prompt sections is a feel-good practice that helps improve your mood and self-confidence and keeps you and your group members hyped on this journey!

The prompts are also good topics of discussion for posts. Feel free to ask your group members how they’re resonating with the prompts and encourage them to share their responses, if they’re comfortable.

Coach Tip 2

If you have group members who are newer to exercising, it may be a challenge for them to get all the way through a workout and recover afterward. Day 1 is a great time to suggest Beachbody Performance supplements.

  • Energize is a great pre-workout supplement with key ingredients that have been scientifically shown to help improve intense exercise performance, sharpen focus, and give you energy and endurance.
  • Recover is a post-workout supplement to help jump-start recovery and build lean muscle. It’s made with high-quality proteins and phytonutrients to help speed muscle recovery, combat exercise-induced muscle soreness, and support muscle protein synthesis.

UK

Today’s workout—Upper Body FIRE 1

Ready to turn up the heat? We’re starting strong with a circuit-style, full-body workout that gives your upper body some extra love. And by love, I mean BURN. I know it sounds like a lot for your first day, but the good thing is that we have a mobility workout tomorrow. So do your best and share in the comments how you liked it!

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

Coach Tip 1

Utilizing the FIRE AND FLOW 4-Week Journal is a key part of this program. Not only is it great for scheduling your workouts and self-care, but also filling out the daily gratitude and prompt sections is a feel-good practice that helps improve your mood and self-confidence and keeps you and your group members hyped on this journey!

The prompts are also good topics of discussion for posts. Feel free to ask your group members how they’re resonating with the prompts and encourage them to share their responses, if they’re comfortable.

Coach Tip 2

If you have group members who are newer to exercising, it may be a challenge for them to get all the way through a workout and recover afterward. Day 1 is a great time to suggest Beachbody Performance supplements.

  • Energize is a great pre-workout supplement with key ingredients that have been scientifically shown to help improve intense exercise performance, sharpen focus, and give you energy and endurance.
  • Recover is a post-workout supplement to help jump-start recovery and build lean muscle. It’s made with high-quality proteins and phytonutrients to help speed muscle recovery, combat exercise-induced muscle soreness, and support muscle protein synthesis.

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Workout Day 1:

Today’s workout—Week 1: Pull

Let’s do this! We’re kicking things off with a total-body workout that targets your biceps, back, glutes, and quads. Autumn will show you how to use the Core Ball to help maximize muscle recruitment—and your results.
Set the tone for the week by following Autumn’s cues and paying attention to your body. Don’t forget to use your Dumbbell Tracker so you can track your progress.

What’s your “Why” for this program? What made you decide to join us? Is it to support your gut health or lose a few pounds? Did you want to feel lighter and more energetic? Keep that in mind as we go through the next four weeks.

When you’ve finished your workout, tell us in the comments how it felt. Was it easy on your joints? Did the 30 minutes feel challenging?

You’re off to a great start!

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Day 1:

Welcome to Day 1 of The 4 Week Gut Protocol! Are you excited to get started?

REMINDER: Don’t forget to Text “AUTUMN” TO (310) 438-4750 on your Day 1 so that you can receive check-ins from Autumn as you go through The 4 Week Gut Protocol. (US & CA English Only) Texts sent via automated tech. Consent not required to start.

Watch the weekly focus video “Week One: The Beginning of Something New.” Make up your mind to let go of the stuff that no longer serves you.

Removing a bunch of foods at once can be a major adjustment, so give yourself grace to feel a little physically or emotionally uncomfortable. It’s OK to let go of the stuff that no longer serves you.

Remember too that you can always rewatch any of the videos to pick up new tips or find insights you didn’t catch the first time. As Autumn says, it’s OK to be a beginner!

Today’s 4 Weeks For Every Body workout is Week 1: Pull. This total-body workout targets your biceps, back, glutes, and quads. You’ll use the Core Ball in this one (it’s optional, but highly encouraged). Pay attention to Autumn’s cues, work hard, and focus on working your body and your mind! Exercise is amazing for your physical and mental health.

Share how you’re feeling!

Coach Tip
Encourage your group to use the dumbbell trackers so they can see how much they improve over the four weeks.

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Day 1: Lower Body Burn

Here we go! Day 1 is here and it’s time to show up for yourself, and for our group. This is your safe place to share your successes, let each other know when you need a little motivation, and help each other finish strong.

Don’t get frustrated if today feels hard. Do your best, and feel free to follow the modifier. After a few workouts, when you’re feeling stronger, you can follow the rest of the cast.

Today’s workout is Lower Body Burn. This workout will help you target your quads, glutes, and hamstrings with classic weightlifting and asymmetrical (one-sided) training. As I mentioned earlier, using one weight instead of two is to purposely keep you off-balance, so you engage your core and more muscles throughout your body with each move.

I want to know how you all did today! Did you get your superfoods in? What about your Beachbody Performance? How was your nutrition? And fill us in with how you did with the first #mbf workout!

Nutrition Daily Check-In:
Sometimes people need to make some modifications to their eating when they start a new fitness program. You might not need to modify what you’re eating with #mbf, but if you find yourself feeling hungrier or even light-headed, here’s what to do:

  • For 2B Mindset, review the “2B Mindset & Exercise” PDF.
  • For Ultimate Portion Fix, use the Moderately Challenging calculator to determine your calorie bracket.

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DAY 1: Total Body Strength and Fat Blasting Ladders

US

This is it! Day 1 of your journey to 5K day. I want you to keep in mind that Idalis made this program to meet you at your pace—you should never feel like you’re going beyond your personal max, even if that means you walk instead of run, or modify moves when you need to.

Our first workout is gonna hit you with 3 rounds of 6 total-body moves. You’ll start the first round at a slow and controlled tempo before picking up to standard tempo in the second round, with a pulse in the final round to feel that extra pump.

THEN (yes, there’s more…), we have a quick run prep before it’s time to break away! The Fat Blasting Ladders routine will have you running in short bursts that build from 30 seconds to 90, with 60 seconds of recovery in between (phew!).

But don’t spend too much time thinking about what we’re gonna do—just stay positive and give it a try. You’ll figure out your comfort zone and know when to push and when to scale back using the RPE scale that Idalis teaches you about. For the experienced runners out there, you can jog the recovery periods for optimal calorie burn.

And here’s a PRO TIP: Note the distance you run and how heavy you lift. It might change slightly from day to day but you’ll notice a positive uptick over the next 30 days as you get stronger and faster.

When you’re done, let us know how it went. Dying to hear about it. And did you drink your Shakeology? Since we’ll only be together for 30 days, it’s key to make every moment count by drinking it daily.

CA

This is it! Day 1 of your journey to 5K day. I want you to keep in mind that Idalis made this program to meet you at your pace—you should never feel like you’re going beyond your personal max, even if that means you walk instead of run, or modify moves when you need to.

Our first workout is gonna hit you with 3 rounds of 6 total-body moves. You’ll start the first round at a slow and controlled tempo before picking up to standard tempo in the second round, with a pulse in the final round to feel that extra pump.

THEN (yes, there’s more…), we have a quick run prep before it’s time to break away! The Fat Blasting Ladders routine will have you running in short bursts that build from 30 seconds to 90, with 60 seconds of recovery in between (phew!).

But don’t spend too much time thinking about what we’re gonna do—just stay positive and give it a try. You’ll figure out your comfort zone and know when to push and when to scale back using the RPE scale that Idalis teaches you about. For the experienced runners out there, you can jog the recovery periods for optimal calorie burn.

And here’s a PRO TIP: Note the distance you run and how heavy you lift. It might change slightly from day to day but you’ll notice a positive uptick over the next 30 days as you get stronger and faster.

When you’re done, let us know how it went. Dying to hear about it. And did you drink your Shakeology? Since we’ll only be together for 30 days, it’s key to make every moment count by drinking it daily.

UK

This is it! Day 1 of your journey to 5K day. I want you to keep in mind that Idalis made this programme to meet you at your pace – you should never feel like you’re going beyond your personal max, even if that means you walk instead of run, or modify moves when you need to.

Our first workout is gonna hit you with 3 rounds of 6 total-body moves. You’ll start the first round at a slow and controlled tempo before picking up to standard tempo in the second round, with a pulse in the final round to feel that extra pump.

THEN (yes, there’s more…), we have a quick run prep before it’s time to break away! The Fat Blasting Ladders routine will have you running in short bursts that build from 30 seconds to 90, with 60 seconds of recovery in between (phew!).

But don’t spend too much time thinking about what we’re going to do – just stay positive and give it a try. You’ll figure out your comfort zone and know when to push and when to scale back using the RPE scale that Idalis teaches you about. For the experienced runners out there, you can jog the recovery periods for optimal calorie burn.

And here’s a PRO TIP: Note the distance you run and how heavy you lift. It might change slightly from day to day but you’ll notice a positive uptick over the next 30 days as you get stronger and faster.

When you’re done, let us know how it went. Dying to hear about it. And did you drink your Shakeology? Since we’ll only be together for 30 days, it’s key to make every moment count by drinking it daily.

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Week 2 Day 1

In Week 2, you’ll add a new supplement: Detox.
Some people find the texture of Detox very grainy.

Try these tips to help it go down easily:
Drink it through a straw
Add a dash of cinnamon
Use the coldest water possible

Let the others know if you tried any of the tips above and if it helped at all!

Week 2 Day 2

Grains can be good for you if they’re the RIGHT grains.
Wondering why brown rice and quinoa often appear in Ultimate Reset recipes?

Quinoa is a super food high in protein, calcium, and iron. Brown rice is chock-full of vitamins, fiber, minerals, and protein.

That makes them great food to incorporate into your post-Reset diet as well!
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Day 1: Lower Body Strength

US

It’s here! Day 1!

Before we start, just take a few minutes to digest what you’ve done so far during our Prep Week. Showing up every day is how your commitment becomes a habit. 13 weeks are tough, but absolutely achievable. And I promise that each workout will be the most productive 45 minutes of your day.

Get your head in the game, stay focused on your goals, and give it all you’ve got. Progress takes time, so treat yourself to all the love and motivation you need. We’re here for you, and I know you have a ton of other people in your life who feel the same.

If you’re like me, you want to get the most out of every workout. That’s why Beachbody Performance is a major part of my strategy for these 13 weeks.

About 30 minutes before every workout, I take Energize. If you know me, you know a workout never happens without it. It helps me jump start my workout, and helps make the workout feel easier. If this is your first time taking Energize, you may notice a slight tingly feeling—it can be a normal reaction to beta-alanine. Some people tingle, some don’t. If that tingly feeling bothers you, try doing a half scoop tomorrow.*

*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.

OK, now the FUN part! Today’s workout is Lower Body Strength. Welcome to day one of your transformation. Trisets and targeted EMOM (every minute on the minute) training will make sure you feel the burn from head to toe—especially in your legs. Don’t forget to use the trackers you printed out a couple days ago! Also, start today to get in the daily habit of tracking your workout in your Beachbody On Demand (BOD) app which has access to your BODgroups. It will help you stick to your commitment.

Let us know how you did! Also, what did you like most? What time do you plan on doing your workouts every day?

Coach Tip
Each day on set, Amoila will put a quote on the chalkboard—it might be motivational, it might be an insight, it might even be something funny! Feel free to add these to your daily posts.

CA

It’s here! Day 1!

Before we start, just take a few minutes to digest what you’ve done so far during our Prep Week. Showing up every day is how your commitment becomes a habit. 13 weeks are tough, but absolutely achievable. And I promise that each workout will be the most productive 45 minutes of your day.

Get your head in the game, stay focused on your goals, and give it all you’ve got. Progress takes time, so treat yourself to all the love and motivation you need. We’re here for you, and I know you have a ton of other people in your life who feel the same.

If you’re like me, you want to get the most out of every workout. That’s why Beachbody Performance is a major part of my strategy for these 13 weeks.

About 30 minutes before every workout, I take Energize. If you know me, you know a workout never happens without it. It helps me jump start my workout, and helps promote endurance so the workout feels easier. If this is your first time taking Energize, you may notice a slight tingly feeling—it can be a normal reaction to beta-alanine. Some people tingle, some don’t. If that tingly feeling bothers you, try doing a half scoop tomorrow.

OK, now the FUN part! Today’s workout is Lower Body Strength. Welcome to day one of your transformation. Trisets and targeted EMOM (every minute on the minute) training will make sure you feel the burn from head to toe—especially in your legs. Don’t forget to use the trackers you printed out a couple days ago! Also, start today to get in the daily habit of tracking your workout in your Beachbody On Demand (BOD) app which has access to your BODgroups. It will help you stick to your commitment.

Let us know how you did! Also, what did you like most? What time do you plan on doing your workouts every day?

Coach Tip
Each day on set, Amoila will put a quote on the chalkboard—it might be motivational, it might be an insight, it might even be something funny! Feel free to add these to your daily posts.

UK

It’s here! Day 1!

Before we start, just take a few minutes to digest what you’ve done so far during our Prep Week. Showing up every day is how your commitment becomes a habit. 13 weeks are tough, but absolutely achievable. And I promise that each workout will be the most productive 45 minutes of your day.

Get your head in the game, stay focused on your goals, and give it all you’ve got. Progress takes time, so treat yourself to all the love and motivation you need. We’re here for you, and I know you have a ton of other people in your life who feel the same.

If you’re like me, you want to get the most out of every workout. That’s why Beachbody Performance is a major part of my strategy for these 13 weeks.

About 30 minutes before every workout, I take Energize. If you know me, you know a workout never happens without it. It helps me jump start my workout, and helps improve intense exercise performance so the workout feels easier. If this is your first time taking Energize, you may notice a slight tingly feeling—it can be a normal reaction to beta-alanine. Some people tingle, some don’t. If that tingly feeling bothers you, try doing a half scoop tomorrow.**

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

OK, now the FUN part! Today’s workout is Lower Body Strength. Welcome to day one of your transformation. Trisets and targeted EMOM (every minute on the minute) training will make sure you feel the burn from head to toe—especially in your legs. Don’t forget to use the trackers you printed out a couple days ago! Also, start today to get in the daily habit of tracking your workout in your Beachbody On Demand (BOD) app which has access to your BODgroups. It will help you stick to your commitment.

Let us know how you did! Also, what did you like most? What time do you plan on doing your workouts every day?

Coach Tip
Each day on set, Amoila will put a quote on the chalkboard—it might be motivational, it might be an insight, it might even be something funny! Feel free to add these to your daily posts.

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DAY 1: SUPERPOWER: CALM

Today’s the day! We’re starting our first meditation. Here are a few tips to help you get started.

  1. It doesn’t matter when you meditate. Many people do it first thing in the morning to set positive intentions for their day. You’re possibly more likely to stick with it if you do it in the morning. But you can also meditate after your workout if you’re exercising today, when your mind is primed and ready for relaxation after a good sweat session. Or you can meditate at night before bed. There’s no wrong time, so see what feels best for you.
  2. You don’t need any equipment. Just choose a comfortable spot to sit or lay down. If you choose to sit on the floor, you may want to use a yoga mat for cushion. And if you ever feel uncomfortable during meditation, you can open your eyes.
  3. Find a quiet spot in your house without distractions. You want to be able to listen to your instructor.
  4. Don’t worry about doing it wrong. There’s no such thing! As long as you’re not sleeping, you’re doing it right.

The first meditation is Superpower: Calm. These 10 minutes will help you tap into your own superpower and stay calm, even when everything around you is in chaos. How amazing is that?

And remember, it’s OK to think! We have tens of thousands of thoughts every single day. A lot of people claim they can’t meditate because they think too much or they can’t sit still. But thoughts are actually part of meditation. It’s all about coming back to the present moment.

So here’s what I want you to think about as you go into day 1. First, just focus on your breath and let go of expectations. Then when your mind wanders and you start thinking about your to-do list, or your kid’s homework, or what’s for dinner, just refocus on slowly breathing in and breathing out. Coming back to your breath can send a signal to your brain that everything is OK, and it helps give you your power back, so you can get calm quickly.

It’s not any harder than that!

Once you’ve completed today’s meditation, come back here and tell us what you think.

Coach Tip

Throughout this program, make an effort to personalize these posts. Remember, they’re just suggestions, and they can only get better with your stories, insights, and experience. Your group is probably very excited—and maybe a little nervous! They’re looking to you to set a positive, inspirational, inclusive tone so that everyone feels engaged and welcome.

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Week One – Day 5

You’ll receive our first Team Cup Weekly Status email today. It will include your individual points and our team’s total points. [insert team recognition: see Captain tip below]

Let’s use the beginning of week two to lean into Team Cup and make the most of every single opportunity. For instance, LIIFT MORE, our latest fitness program, is the perfect program for anyone who’s been thinking about getting into lifting, but wants an easy way to start. Try and make a couple of your invites with a LIIFT MORE focus for anyone who’s asked about ways to feel stronger. You can use your Share-a-Cart tool to preload your invites.

Captain tip

Each weekly meeting should include the following: Setting goals for the upcoming week (e.g. Number of new contacts, number of invites sent). After reviewing these numbers, go around in your team to report back on the previous week’s activities and how they compare to this week’s new goals. Make sure to strategize about any new ways to improve on your team’s performance in the upcoming week, and DON’T forget to celebrate the wins!

DAY 1: DCT-T: Back & Biceps

It begins! Remember how I mentioned the 3 phases, 3 weeks each? Today starts our first phase. Today’s workout is DCT-T: Back & Biceps. Remember, DCT-T stands for density training, strength complexes, and Tabata cardio training. These are the 3 different training methods that Autumn has put together to get you better results.

Let’s jump right in: You’ll work your back and biceps—and burn fat all over—with density training, a strength complex, and Tabata. DCT-T is your ticket to the body you’ve always wanted.

Tonight’s Controlled Stretch is Back & Biceps. There’s no equipment, and Autumn has some 1-minute breathing techniques to show you as well.

Reminder to drink your Shakeology.

I want to know how you all did today. Did you get your superfoods in? What about your Beachbody Performance? How was your nutrition? And fill us in with how you did with the first 9 Week Control Freak workout!

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DAY 1: FEEL GOOD

US

Here we go! It’s time to make dancing the greatest part of your day. Your first workout is Feel Good, and I guarantee you’ll love how it feels to help torch calories and fire up your fat-burning in this cardio dance party. Shaun even recorded an original track just for this workout. How amazing is that? This is a celebration of self-confidence, body positivity, and joy, so make some noise and throw your hands in the air!

Before you do the workout, make sure you watch the Energize Moment and let Shaun pump you up.

DANCE TIP: Don’t spend too much time overthinking the steps. Just listen to the music, stay positive, and keep moving.

When you’re done, let us know how it went. We want to hear ALL about it!

Nutrition Daily Check-In:
Did you drink your Shakeology today? It’s a key part of your healthy nutrition, so it’s important to drink it daily. You need those superfoods to help make sure you can take on whatever comes your way. Try adding raspberries or blackberries for extra flavor and fiber.

I recommend using the Shakeology Wellness Log in the Shakeology Welcome Guide that came in your package. This is a great tool to help track how it makes you feel.

CA

Here we go! It’s time to make dancing the greatest part of your day. Your first workout is Feel Good, and I guarantee you’ll love how it feels to help torch calories and fire up your fat-burning in this cardio dance party. Shaun even recorded an original track just for this workout. How amazing is that? This is a celebration of self-confidence, body positivity, and joy, so make some noise and throw your hands in the air!

Before you do the workout, make sure you watch the Energize Moment and let Shaun pump you up.

DANCE TIP: Don’t spend too much time overthinking the steps. Just listen to the music, stay positive, and keep moving.

When you’re done, let us know how it went. We want to hear ALL about it!

Nutrition Daily Check-In:
Did you drink your Shakeology today? It’s a key part of your healthy nutrition, so it’s important to drink it daily. You need those superfoods to help make sure you can take on whatever comes your way. Try adding raspberries or blackberries for extra flavor and fiber.

I recommend using the Shakeology Wellness Log in the Shakeology Welcome Guide that came in your package. This is a great tool to help track how it makes you feel.

UK

Here we go! It’s time to make dancing the greatest part of your day. Your first workout is Feel Good, and I guarantee you’ll love how it feels to help torch calories and fire up your fat-burning in this cardio dance party. Shaun even recorded an original track just for this workout. How amazing is that? This is a celebration of self-confidence, body positivity, and joy, so make some noise and throw your hands in the air!

Before you do the workout, make sure you watch the Energize Moment and let Shaun pump you up.

DANCE TIP: Don’t spend too much time overthinking the steps. Just listen to the music, stay positive, and keep moving.

When you’re done, let us know how it went. We want to hear ALL about it!

Nutrition Daily Check-In:
Did you drink your Shakeology today? It’s a key part of your healthy nutrition, so it’s important to drink it daily. You need those superfoods to help make sure you can take on whatever comes your way. Try adding raspberries or blackberries for extra flavor and fiber.

image

Day 1: Lower Body Strength

US

It’s here! Day 1!

Before we start, just take a few minutes to digest what you’ve done so far during our Prep Week. Showing up every day is how your commitment becomes a habit. 13 weeks are tough, but absolutely achievable. And I promise that each workout will be the most productive 45 minutes of your day.

Get your head in the game, stay focused on your goals, and give it all you’ve got. Progress takes time, so treat yourself to all the love and motivation you need. We’re here for you, and I know you have a ton of other people in your life who feel the same.

If you’re like me, you want to get the most out of every workout. That’s why Beachbody Performance is a major part of my strategy for these 13 weeks.

About 30 minutes before every workout, I take Energize. If you know me, you know a workout never happens without it. It helps me jump start my workout, and helps make the workout feel easier. If this is your first time taking Energize, you may notice a slight tingly feeling—it can be a normal reaction to beta-alanine. Some people tingle, some don’t. If that tingly feeling bothers you, try doing a half scoop tomorrow.*

*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.

OK, now the FUN part! Today’s workout is Lower Body Strength. Welcome to day one of your transformation. Trisets and targeted EMOM (every minute on the minute) training will make sure you feel the burn from head to toe—especially in your legs. Don’t forget to use the trackers you printed out a couple days ago! Also, start today to get in the daily habit of tracking your workout in your Beachbody On Demand (BOD) app which has access to your BODgroups. It will help you stick to your commitment.

Let us know how you did! Also, what did you like most? What time do you plan on doing your workouts every day?

Coach Tip
Each day on set, Amoila will put a quote on the chalkboard—it might be motivational, it might be an insight, it might even be something funny! Feel free to add these to your daily posts.

CA

It’s here! Day 1!

Before we start, just take a few minutes to digest what you’ve done so far during our Prep Week. Showing up every day is how your commitment becomes a habit. 13 weeks are tough, but absolutely achievable. And I promise that each workout will be the most productive 45 minutes of your day.

Get your head in the game, stay focused on your goals, and give it all you’ve got. Progress takes time, so treat yourself to all the love and motivation you need. We’re here for you, and I know you have a ton of other people in your life who feel the same.

If you’re like me, you want to get the most out of every workout. That’s why Beachbody Performance is a major part of my strategy for these 13 weeks.

About 30 minutes before every workout, I take Energize. If you know me, you know a workout never happens without it. It helps me jump start my workout, and helps promote endurance so the workout feels easier. If this is your first time taking Energize, you may notice a slight tingly feeling—it can be a normal reaction to beta-alanine. Some people tingle, some don’t. If that tingly feeling bothers you, try doing a half scoop tomorrow.

OK, now the FUN part! Today’s workout is Lower Body Strength. Welcome to day one of your transformation. Trisets and targeted EMOM (every minute on the minute) training will make sure you feel the burn from head to toe—especially in your legs. Don’t forget to use the trackers you printed out a couple days ago! Also, start today to get in the daily habit of tracking your workout in your Beachbody On Demand (BOD) app which has access to your BODgroups. It will help you stick to your commitment.

Let us know how you did! Also, what did you like most? What time do you plan on doing your workouts every day?

Coach Tip
Each day on set, Amoila will put a quote on the chalkboard—it might be motivational, it might be an insight, it might even be something funny! Feel free to add these to your daily posts.

UK

It’s here! Day 1!

Before we start, just take a few minutes to digest what you’ve done so far during our Prep Week. Showing up every day is how your commitment becomes a habit. 13 weeks are tough, but absolutely achievable. And I promise that each workout will be the most productive 45 minutes of your day.

Get your head in the game, stay focused on your goals, and give it all you’ve got. Progress takes time, so treat yourself to all the love and motivation you need. We’re here for you, and I know you have a ton of other people in your life who feel the same.

If you’re like me, you want to get the most out of every workout. That’s why Beachbody Performance is a major part of my strategy for these 13 weeks.

About 30 minutes before every workout, I take Energize. If you know me, you know a workout never happens without it. It helps me jump start my workout, and helps improve intense exercise performance so the workout feels easier. If this is your first time taking Energize, you may notice a slight tingly feeling—it can be a normal reaction to beta-alanine. Some people tingle, some don’t. If that tingly feeling bothers you, try doing a half scoop tomorrow.**

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

OK, now the FUN part! Today’s workout is Lower Body Strength. Welcome to day one of your transformation. Trisets and targeted EMOM (every minute on the minute) training will make sure you feel the burn from head to toe—especially in your legs. Don’t forget to use the trackers you printed out a couple days ago! Also, start today to get in the daily habit of tracking your workout in your Beachbody On Demand (BOD) app which has access to your BODgroups. It will help you stick to your commitment.

Let us know how you did! Also, what did you like most? What time do you plan on doing your workouts every day?

Coach Tip
Each day on set, Amoila will put a quote on the chalkboard—it might be motivational, it might be an insight, it might even be something funny! Feel free to add these to your daily posts.

*Supporting assets are coming soon.

Day 1: Lower Body Burn Advanced

US

Day 1 is here, and we’ve got 3 full weeks ahead of us. Let’s make it awesome! We’re all doing #mbfa together, so let’s give each other a huge shout-out and some motivation! It’s time to level up your training with harder moves, new challenges, and longer workouts. Today is Lower Body Burn Advanced—you’ll target your legs with classic weightlifting and asymmetrical training. You’ll also do Megan Minutes, where you’ll do one move for a set number of reps in one minute. Finish fast, and catch a few seconds extra to rest!

I’m going to be talking a lot about our nutrition over the next 3 weeks. How you fuel your body will make all the difference in crushing your goals versus just achieving them. #mbfa dials everything up, so getting enough protein every day to help you recover is an absolute must. Your daily Shakeology can help ensure you get the amount you need—along with essential vitamins and minerals, antioxidants, pre- and probiotics, phytonutrients, digestive enzymes, fiber, and adaptogens. Beachbody Performance Energize and Recover can help you take your results to the next level.*

*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.

Don’t get frustrated if today feels hard. Do your best, and feel free to follow the modifier. After a few workouts, when you’re feeling stronger, you can follow the rest of the cast.

I want to know how you all did with your first #mbfa workout!

Nutrition Daily Check-In:
Sometimes people need to make some modifications to their eating when they start a new fitness program. For 2B Mindset, you might not need to modify what you’re eating with #mbfa, but if you find yourself feeling hungrier, lightheaded, low on energy, or you’re just not getting the results you’re looking for, review the “2B Mindset & Exercise” PDF. For Ultimate Portion Fix, use the Moderately Challenging calculator to determine your calorie bracket.

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CA

Day 1 is here, and we’ve got 3 full weeks ahead of us. Let’s make it awesome! We’re all doing #mbfa together, so let’s give each other a huge shout-out and some motivation! It’s time to level up your training with harder moves, new challenges, and longer workouts. Today is Lower Body Burn Advanced—you’ll target your legs with classic weightlifting and asymmetrical training. You’ll also do Megan Minutes, where you’ll do one move for a set number of reps in one minute. Finish fast, and catch a few seconds extra to rest!

I’m going to be talking a lot about our nutrition over the next 3 weeks. How you fuel your body will make all the difference in crushing your goals versus just achieving them. #mbfa dials everything up, so getting enough protein every day to help you recover is an absolute must. Your daily Shakeology can help ensure you get the amount you need—along with essential vitamins and minerals, antioxidants, pre- and probiotics, phytonutrients, digestive enzymes, fiber, and adaptogens. Beachbody Performance Energize and Recover can help you take your results to the next level.*

Don’t get frustrated if today feels hard. Do your best, and feel free to follow the modifier. After a few workouts, when you’re feeling stronger, you can follow the rest of the cast.

I want to know how you all did with your first #mbfa workout!

Nutrition Daily Check-In:
Sometimes people need to make some modifications to their eating when they start a new fitness program. For 2B Mindset, you might not need to modify what you’re eating with #mbfa, but if you find yourself feeling hungrier, lightheaded, low on energy, or you’re just not getting the results you’re looking for, review the “2B Mindset & Exercise” PDF. For Ultimate Portion Fix, use the Moderately Challenging calculator to determine your calorie bracket.

image

UK

Day 1 is here, and we’ve got 3 full weeks ahead of us. Let’s make it awesome! We’re all doing #mbfa together, so let’s give each other a huge shout-out and some motivation! It’s time to level up your training with harder moves, new challenges, and longer workouts. Today is Lower Body Burn Advanced—you’ll target your legs with classic weightlifting and asymmetrical training. You’ll also do Megan Minutes, where you’ll do one move for a set number of reps in one minute. Finish fast, and catch a few seconds extra to rest!

I’m going to be talking a lot about our nutrition over the next 3 weeks. How you fuel your body will make all the difference in crushing your goals versus just achieving them. #mbfa dials everything up, so getting enough protein every day to help you recover is an absolute must. Your daily Shakeology can help ensure you get the amount you need—along with essential vitamins and minerals, antioxidants, pre- and probiotics, phytonutrients, digestive enzymes, fiber, and adaptogens. Beachbody Performance Energize and Recover can help you take your results to the next level.*

Don’t get frustrated if today feels hard. Do your best, and feel free to follow the modifier. After a few workouts, when you’re feeling stronger, you can follow the rest of the cast.

I want to know how you all did with your first #mbfa workout!

Nutrition Daily Check-In:
Sometimes people need to make some modifications to their eating when they start a new fitness program. For 2B Mindset, you might not need to modify what you’re eating with #mbfa, but if you find yourself feeling hungrier, lightheaded, low on energy, or you’re just not getting the results you’re looking for, review the “2B Mindset & Exercise” PDF. For Ultimate Portion Fix, use the Moderately Challenging calculator to determine your calorie bracket.

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Workout Day 2: Quads & Calves

Today’s workout—Quads & Calves

How are you feeling after day 1? A little sore? The good news is your upper body gets a rest today! Now it’s time to get those quads and calves burning. The combo of classic weightlifting and high-intensity cardio will help you build lower-body strength and power while torching fat all over. Keep a water bottle and your Hydrate handy—you’re going to need it.

The first week of any new program can be challenging, but it should also be FUN! You’re making a commitment to yourself, and you’re building strength and confidence at the same time. So, remember why you’re here, and lean on us for support.

Comment below with any questions or concerns you’re having!

Coach Tip

You can talk about the benefits of having a BODi subscription, like the yoga and flexibility classes that can help boost mobility and enhance recovery, and access to even more Portion Fix and 2B Mindset recipes and meal plans.

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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!

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