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Prep Day 1:

Welcome to our Job 1 Group!

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

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

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

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

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

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

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

Prep Day 1:

Welcome to our 4 Weeks For Every Body Group!

I’m so happy you’re here to experience this amazing program. High-intensity exercise doesn’t work for everyone, and the next four weeks will prove that it’s not the only way to get results.

Autumn Calabrese created 4 Weeks For Every Body so you can get healthy and fit without stressing your joints or overtaxing your body. The no-impact workouts are under 30 minutes, just 4 days a week. It doesn’t matter where you are on your fitness journey, because this program lets YOU dictate your own intensity.

The workouts will help us with our fitness, but smart nutrition is key too. Autumn designed this program to work together with The 4 Week Gut Protocol, which I encourage you to do as well. Even if you don’t think you have digestive issues, you can still benefit from doing both programs together. You may be surprised at what you learn about your gut health!

Here are the recommendations for your nutrition:

  1. Follow The 4 Week Gut Protocol, Portion Fix, or 2B Mindset.
  2. Add Shakeology and Beachbody Performance to get the most from your nutrition and workouts.

If you’re not sure about whether to choose Portion Fix or 2B Mindset, go to FindMyProgramTool.com and answer a few short questions. I can help you too!

Let’s get to know each other. Share a little about yourself and your goals. I’ll go first in the comments!

  • Why are you excited for 4 Weeks For Every Body?
  • What are your goals for this program?
  • How can our supportive group help you reach your goals?

Today’s To-Do’s:
Watch the Introduction to Nutrition video on Beachbody On Demand. You’ll learn more about the Portion Fix and 2B Mindset nutrition programs and their different approaches to healthy eating. I’ll talk about them more in the days to come.

Coach Tip
Feel free to share your goals for this program, your past struggles, or what you hope to get out of this group.

image

Prep Day 1:

Welcome to our LIIFT MORE group!

Super Trainer Joel Freeman has put together an incredible program that combines weightlifting and HIIT to help build muscle and burn fat so we can get lean, strong, and confident! We’re going to work hard—AND love every minute of it.

During the next 8 weeks, Joel is going to ask you to push beyond your comfort zone and challenge yourself to lift heavy (with great form of course!). That means choosing a weight that is challenging for YOU during each exercise. The weight will likely change depending on the muscle you’re working (like biceps vs quads), and there’s plenty of time to make progress, so go at your own pace and lift what challenges you—but also allows you to complete all of your reps.

To learn more about Joel and why he loves bringing fitness into everyone’s lives, watch the “Meet Joel” video on Beachbody On Demand. You’ll find it under the Start Here tab in the LIIFT MORE program tile.

Let’s get started with some accountability! This community completely changed how I thought about getting fit. The daily check-ins and connections with other people were exactly the shift I needed. So I want to give you that same gift and make sure you’re feeling the team support throughout our time together.

Drop a hello in the comments and share a little bit about yourself with the group so we can get to know each other.

Coach Tip

Share your story and goals, and encourage your BODgroup to do the same.

Welcome to the LIIFT MORE Group Guide!

Prep Day 1:

US

Welcome to our 4 Week Gut Protocol Group!

I’m so happy you’re here. As we kick off our Prep Week, let’s dive into what The 4 Week Gut Protocol is all about. Super Trainer and nutrition expert Autumn Calabrese created this program to show you how the food you eat can impact your gut health and your overall health. Many people have gut issues without even realizing it!

Autumn personally struggled with food sensitivities and gut health issues, so she made it her mission to create a program that could help everybody! She worked with Beachbody’s expert team of nutritionists and PhDs to make it easy to follow, so you can start feeling like your best, healthiest self. While weight loss can be an added benefit of this program, it’s not the main goal. The goal is a happy, healthy gut!

Studies show that moderate exercise can have a positive impact on gut health too, so Autumn also created the 4 Weeks For Every Body fitness program to help enhance the benefits of the gut protocol. The workouts are crafted around exertion, not impact, to help minimize the stress on your joints while still giving you a good workout in under 30 minutes. The two programs are meant to be done together for best results.

4 Weeks For Every Body is available to all Beachbody On Demand members who purchase The 4 Week Gut Protocol, so make sure you’re subscribed! Reach out to me if you need a Beachbody On Demand membership.

If that’s not enough, Autumn also created four indoor cycling workouts called 4 Rides For Every Body, exclusively on BODi. If you purchased a Total-Solution Pack, you could have opted in to the first 30 days of membership access to BODi. But if you still need a BODi membership, send me a message.

Did you know?
In the US alone, a staggering 60+ million people suffer from digestive issues or food sensitivities.

Let’s get to know each other. Share a little about yourself and your goals. I’ll go first in the comments!

  1. Why are you excited for The 4 Week Gut Protocol?
  2. What are your goals for this program?
  3. How can our group help you reach your goals?
  4. Do you have a friend or family member doing the program with you? It’s a great way to stay accountable (along with this group, of course!).

Today’s To-Do’s:
Watch “Autumn’s Story” video to learn more about why she created this program. And spend some time checking out your Program Guide. It has an overview of the protocol as well as info on Vegan Shakeology and the Beachbody Optimize and Revitalize supplements. We’ll chat more about these in the coming days, but if you have any questions, feel free to DM me!

Coach Tip
Feel free to share your goals for this program, your past struggles, or what you hope to get out of this group.

CA

Welcome to our 4 Week Gut Protocol Group!

I’m so happy you’re here. As we kick off our Prep Week, let’s dive into what The 4 Week Gut Protocol is all about. Super Trainer and nutrition expert Autumn Calabrese created this program to show you how the food you eat can impact your gut health and your overall health. Many people have gut issues without even realizing it!

Autumn personally struggled with food sensitivities and gut health issues, so she made it her mission to create a program that could help everybody! She worked with Beachbody’s expert team of nutritionists and PhDs to make it easy to follow, so you can start feeling like your best, healthiest self. While weight loss can be an added benefit of this program, it’s not the main goal. The goal is a happy, healthy gut!

Studies show that moderate exercise can have a positive impact on gut health too, so Autumn also created the 4 Weeks For Every Body fitness program to help enhance the benefits of the gut protocol. The workouts are crafted around exertion, not impact, to help minimize the stress on your joints while still giving you a good workout in under 30 minutes. The two programs are meant to be done together for best results.

4 Weeks For Every Body is available to all Beachbody On Demand members who purchase The 4 Week Gut Protocol, so make sure you’re subscribed! Reach out to me if you need a Beachbody On Demand membership.

If that’s not enough, Autumn also created four indoor cycling workouts called 4 Rides For Every Body, exclusively on BODi. If you purchased a Total-Solution Pack, you could have opted in to the first 30 days of membership access to BODi. But if you still need a BODi membership, send me a message.

Let’s get to know each other. Share a little about yourself and your goals. I’ll go first in the comments!

  1. Why are you excited for The 4 Week Gut Protocol?
  2. What are your goals for this program?
  3. How can our group help you reach your goals?
  4. Do you have a friend or family member doing the program with you? It’s a great way to stay accountable (along with this group, of course!).

Today’s To-Do’s:
Watch “Autumn’s Story” video to learn more about why she created this program. And spend some time checking out your Program Guide. It has an overview of the protocol as well as info on Vegan Shakeology. We’ll chat more about these in the coming days, but if you have any questions, feel free to DM me!

Coach Tip
Feel free to share your goals for this program, your past struggles, or what you hope to get out of this group.

UK

Welcome to our 4 Week Gut Protocol Group!

I’m so happy you’re here. As we kick off our Prep Week, let’s dive into what The 4 Week Gut Protocol is all about. Super Trainer and nutrition expert Autumn Calabrese created this program to show you how the food you eat can impact your gut health and your overall health. Many people have gut issues without even realising it!

Autumn personally struggled with food sensitivities and gut health issues, so she made it her mission to create a program that could help everybody! She worked with Beachbody’s expert team of nutritionists and PhDs to make it easy to follow, so you can start feeling like your best, healthiest self. While weight loss can be an added benefit of this program, it’s not the main goal. The goal is a happy, healthy gut!

Studies show that moderate exercise can have a positive impact on gut health too, so Autumn also created the 4 Weeks For Every Body fitness program to help enhance the benefits of the gut protocol. The workouts are crafted around exertion, not impact, to help minimize the stress on your joints while still giving you a good workout in under 30 minutes. The two programs are meant to be done together for best results.

4 Weeks For Every Body is available to all Beachbody On Demand members who purchase The 4 Week Gut Protocol, so make sure you’re subscribed! Reach out to me if you need a Beachbody On Demand membership.

If that’s not enough, Autumn also created four indoor cycling workouts called 4 Rides For Every Body, exclusively on BODi. If you have purchased a Total-Solution Pack, you could have opted in to the first 30 days of membership access to BODi. But if you still need a BODi membership, send me a message.

Let’s get to know each other. Share a little about yourself and your goals. I’ll go first in the comments!

  1. Why are you excited for The 4 Week Gut Protocol?
  2. What are your goals for this program?
  3. How can our group help you reach your goals?
  4. Do you have a friend or family member doing the program with you? It’s a great way to stay accountable (along with this group, of course!).

Today’s To-Do’s:
Watch “Autumn’s Story” video to learn more about why she created this program. And spend some time checking out your Program Guide. It has an overview of the protocol as well as info on Vegan Shakeology. We’ll chat more about these in the coming days, but if you have any questions, feel free to DM me!

Coach Tip
Feel free to share your goals for this program, your past struggles, or what you hope to get out of this group.

Welcome to The 4 Week Gut Protocol Group Guide!

Prep Day 1:

Welcome to our FIRE AND FLOW group!

Some of you might be starting your health and wellness journeys for the first time. Others might be used to working out but are looking for a workout routine that’s more sustainable. Well, FIRE AND FLOW’s got you.

Our trainers Jericho and Elise created FIRE AND FLOW to take the stress out of getting fit. These next 4 weeks are all about falling in love with movement, nourishing our bodies, and being good to ourselves.

And we all know how important nutrition is for reaching your goals. If you’re wondering which nutrition program best fits your lifestyle, take a quick quiz at FindMyProgramTool.com.

I can’t wait to start this journey with all of you. Drop a hello in the comments and share a little bit about yourself with the group so we can get to know each other.

Coach Tip

During Prep Week, make sure to discuss the role sustainable nutrition plays in maintaining a healthy lifestyle, and go over the FIRE AND FLOW meal plans.

  1. Encourage them to review their Step-By-Step Guide and watch the two nutrition program videos (accessed through the Start Here tab on Beachbody On Demand) to learn how 2B Mindset and Portion Fix work hand-in-hand with FIRE AND FLOW. You can even upload these to the “Files” section of BODgroups for easy access.
  2. Suggest that they pick one of the two nutrition programs mentioned in the video. Share the Nutrition Quiz link FindMyProgramTool.com if they need help picking one that suits their lifestyle. Also one-week meal plans will be available for both programs.
    • 2B Mindset (included with Total-Solution Pack purchase) was created by Ilana Muhlstein, MS, Registered Dietitian Nutritionist. It’s a flexible approach to weight loss that requires no calorie counting or eliminating food groups. It lets you live your life, eat large quantities of foods you love, and STILL reach your goals.
    • Portion Fix (included with Total-Solution Pack purchase) was created by Beachbody Super Trainer and nutrition expert Autumn Calabrese. You’ll use color-coded containers to take the guesswork out of knowing what and how much to eat. Nothing’s off limits—not even wine or dessert.
  3. Point to their Quick Start Nutrition Guide.
    • Pages 32–79 have a few meal plans and recipe idea starters for group members who’ve never meal prepped before.
  4. Remind them of the nutrition support on BODi (included in the Total-Solution Pack).
    • A Total-Solution Pack gives them a 30-day trial to BODi, and includes access to brand-new recipes and meal plans every month, plus live and on-demand workouts, and FIRE Rides and FLOW Rides with Jericho and Elise.

Welcome to the FIRE AND FLOW Group Guide!

Prep DAY 1

US

Welcome to our 9 Week Control Freak Group!

Super Trainer Autumn Calabrese is back! I’ve always been a huge fan of how she puts her heart and soul into every program. 9 Week Control Freak is no exception. She’s been developing this for close to a year, and has created a truly breakthrough program that leaves NOTHING to chance. If you want to lose weight, get in better shape, and finally get on top of your nutrition and rest, Autumn has brought together her most powerful tools. This one’s a game-changer, guys.

To get better results from 9 Week Control Freak, you’ll need dumbbells, a Core Ball, a step, and the Control Track. But if you don’t have a Control Track, Core Ball, or step, Autumn’s 9 Week Control Freak: Off the Wall workouts will give you the 9 Week Control Freak experience using just dumbbells. Regardless if you’re following the official 9 Week Control Freak program or alternative path – 9 Week Control Freak: Off the Wall – it’s a game-changer, guys.

Here’s how our group works: This first week is preparation. Create your workout space, get your weights ready, and set up your Control Track. You’ll pick an eating plan, start meal planning and prepping, and get your head into the game. And then it’s go time.

This 9-week program is broken into 3 phases, 3 weeks each that ladder up the intensity, so you never plateau. Ideally, you’ll start on Monday and follow the schedule as it appears on your Brag Board. I’ll be with you every step of the way—including rest days—and we’ll ALL be cheering each other on to stay focused and in control.

Let’s talk nutrition. As Autumn always says, “You can’t out-train a bad diet!” The truth is you can’t starve yourself to a better body—you need the right food and fuel to stay on-track and motivated. Autumn suggests you follow her breakthrough portion-control program Ultimate Portion Fix—more on this tomorrow. The great news: If you purchased a 9 Week Control Freak Challenge Pack, you get access to the Ultimate Portion Fix program , as well as 2B Mindset, Beachbody’s other nutrition program , for FREE. Whichever you choose, you’ll get healthy, long-term results.

Commit to one, and get started right away—by the time we’re at Day 1 of the workouts, my hope is that you’re in a new nutrition routine, and fueling your body with a daily Shakeology. Personally, I love to drink my Shakeology first thing in the morning. It starts my day off right and helps give my body the nutrients it needs to get through these workouts.*
Another important part of fueling your body is adding Beachbody Performance Energize and Recover to your workout routine to help you tackle your workouts with laser-sharp focus and recover quickly and efficiently between them.*

*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.

One last thing: I know you’re going to love 9 Week Control Freak and the support and accountability you’ll get from our group. The goal is to help every single person succeed—I’ll be leading us every step of the way.
Let’s kick things off by getting to know each other. Answer these questions in the comments section below.

  1. Why are you excited for 9 Week Control Freak?
  2. Remove for France: Which Shakeology flavor(s) are you drinking?
  3. Are you following the Ultimate Portion Fix or 2B Mindset eating program ? If not, take time today to review both programs and commit to one.
  4. Describe your eating habits. Are you a snacker, or do you just focus on eating 3 big meals a day, etc.?
  5. What are your nutrition goals? For example: eat healthier, gain control, mindful snacking.
  6. Which Beachbody Performance supplement(s) are you taking to prepare for your workouts or after to recover? [FR: Are you taking Beachbody Performance Energize to prepare for your workouts?]
  7. What are your goals? Do you want to lose weight, get in shape, increase muscle mass, burn fat, fit into your favorite pair of shorts, or do you have some other goal?
  8. How can our supportive group best help you reach your goals?

Today’s To-Do’s:

  1. Assess your daily schedule. Are you ready to commit?
  2. Congratulate yourself for taking this incredible step for your health.
  3. Read the Get Started Guide, and if you are following the official 9 Week Control Freak program, watch the Control Track Installation videos.
  4. Get a jump-start on nutrition by watching the Introduction to Nutrition video, and checking out Ultimate Portion Fix and 2B Mindset.

Tomorrow, I’ll share more about how this group will work. See you then!

CA

Welcome to our 9 Week Control Freak Group!

Super Trainer Autumn Calabrese is back! I’ve always been a huge fan of how she puts her heart and soul into every program. 9 Week Control Freak is no exception. She’s been developing this for close to a year, and has created a truly breakthrough program that leaves NOTHING to chance. If you want to lose weight, get in better shape, and finally get on top of your nutrition and rest, Autumn has brought together her most powerful tools. This one’s a game-changer, guys.

To get better results from 9 Week Control Freak, you’ll need dumbbells, a Core Ball, a step, and the Control Track. But if you don’t have a Control Track, Core Ball, or step, Autumn’s 9 Week Control Freak: Off the Wall workouts will give you the 9 Week Control Freak experience using just dumbbells. Regardless if you’re following the official 9 Week Control Freak program or alternative path – 9 Week Control Freak: Off the Wall – it’s a game-changer, guys.

Here’s how our group works: This first week is preparation. Create your workout space, get your weights ready, and set up your Control Track. You’ll pick an eating plan, start meal planning and prepping, and get your head into the game. And then it’s go time.

This 9-week program is broken into 3 phases, 3 weeks each that ladder up the intensity, so you never plateau. Ideally, you’ll start on Monday and follow the schedule as it appears on your Brag Board. I’ll be with you every step of the way—including rest days—and we’ll ALL be cheering each other on to stay focused and in control.

Let’s talk nutrition. As Autumn always says, “You can’t out-train a bad diet!” The truth is you can’t starve yourself to a better body—you need the right food and fuel to stay on-track and motivated. Autumn suggests you follow her breakthrough portion-control program Ultimate Portion Fix—more on this tomorrow. The great news: If you purchased a 9 Week Control Freak Challenge Pack, you get access to the Ultimate Portion Fix program , as well as 2B Mindset, Beachbody’s other nutrition program , for FREE. Whichever you choose, you’ll get healthy, long-term results.

Commit to one, and get started right away—by the time we’re at Day 1 of the workouts, my hope is that you’re in a new nutrition routine, and fueling your body with a daily Shakeology. Personally, I love to drink my Shakeology first thing in the morning. It starts my day off right and helps give my body the nutrients it needs to get through these workouts.

Another important part of fueling your body is adding Beachbody Performance Energize and Recover to your workout routine to help you tackle your workouts with laser-sharp focus and recover quickly and efficiently between them.

One last thing: I know you’re going to love 9 Week Control Freak and the support and accountability you’ll get from our group. The goal is to help every single person succeed—I’ll be leading us every step of the way.

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

  1. Why are you excited for 9 Week Control Freak?
  2. Remove for France: Which Shakeology flavor(s) are you drinking?
  3. Are you following the Ultimate Portion Fix or 2B Mindset eating program ? If not, take time today to review both programs and commit to one.
  4. Describe your eating habits. Are you a snacker, or do you just focus on eating 3 big meals a day, etc.?
  5. What are your nutrition goals? For example: eat healthier, gain control, mindful snacking.
  6. Which Beachbody Performance supplement(s) are you taking to prepare for your workouts or after to recover? [FR: Are you taking Beachbody Performance Energize to prepare for your workouts?]
  7. What are your goals? Do you want to lose weight, get in shape, increase muscle mass, burn fat, fit into your favorite pair of shorts, or do you have some other goal?
  8. How can our supportive group best help you reach your goals?

Today’s To-Do’s:

  1. Assess your daily schedule. Are you ready to commit?
  2. Congratulate yourself for taking this incredible step for your health.
  3. Read the Get Started Guide, and if you are following the official 9 Week Control Freak program, watch the Control Track Installation videos.
  4. Get a jump-start on nutrition by watching the Introduction to Nutrition video, and checking out Ultimate Portion Fix and 2B Mindset.

Tomorrow, I’ll share more about how this group will work. See you then!

UK

Welcome to our 9 Week Control Freak Group!

Super Trainer Autumn Calabrese is back! I’ve always been a huge fan of how she puts her heart and soul into every program. 9 Week Control Freak is no exception. She’s been developing this for close to a year, and has created a truly breakthrough program that leaves NOTHING to chance. If you want to lose weight, get in better shape, and finally get on top of your nutrition and rest, Autumn has brought together her most powerful tools. This one’s a game-changer, guys.

To get better results from 9 Week Control Freak, you’ll need dumbbells, a Core Ball, a step, and the Control Track. But if you don’t have a Control Track, Core Ball, or step, Autumn’s 9 Week Control Freak: Off the Wall workouts will give you the 9 Week Control Freak experience using just dumbbells. Regardless if you’re following the official 9 Week Control Freak program or alternative path – 9 Week Control Freak: Off the Wall – it’s a game-changer, guys.

Here’s how our group works: This first week is preparation. Create your workout space, get your weights ready, and set up your Control Track. You’ll pick an eating plan, start meal planning and prepping, and get your head into the game. And then it’s go time.

This 9-week program is broken into 3 phases, 3 weeks each that ladder up the intensity, so you never plateau. Ideally, you’ll start on Monday and follow the schedule as it appears on your Brag Board. I’ll be with you every step of the way—including rest days—and we’ll ALL be cheering each other on to stay focused and in control.

Let’s talk nutrition. As Autumn always says, “You can’t out-train a bad diet!” The truth is you can’t starve yourself to a better body—you need the right food and fuel to stay on-track and motivated. Autumn suggests you follow her breakthrough portion-control program Ultimate Portion Fix—more on this tomorrow. The great news: If you purchased a 9 Week Control Freak Challenge Pack, you get access to the Ultimate Portion Fix program , as well as 2B Mindset, Beachbody’s other nutrition program , for FREE. Whichever you choose, you’ll get healthy, long-term results.

Commit to one, and get started right away—by the time we’re at Day 1 of the workouts, my hope is that you’re in a new nutrition routine, and fueling your body with a daily Shakeology. Personally, I love to drink my Shakeology first thing in the morning. It starts my day off right and helps give my body the nutrients it needs to get through these workouts.

Another important part of fueling your body is adding Beachbody Performance Energize and Recover to your workout routine to help you tackle your workouts with laser-sharp focus and recover quickly and efficiently between them.†‡

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

One last thing: I know you’re going to love 9 Week Control Freak and the support and accountability you’ll get from our group. The goal is to help every single person succeed—I’ll be leading us every step of the way.
Let’s kick things off by getting to know each other. Answer these questions in the comments section below.

  1. Why are you excited for 9 Week Control Freak?
  2. Remove for France: Which Shakeology flavor(s) are you drinking?
  3. Are you following the Ultimate Portion Fix or 2B Mindset eating program ? If not, take time today to review both programs and commit to one.
  4. Describe your eating habits. Are you a snacker, or do you just focus on eating 3 big meals a day, etc.?
  5. What are your nutrition goals? For example: eat healthier, gain control, mindful snacking.
  6. Which Beachbody Performance supplement(s) are you taking to prepare for your workouts or after to recover? [FR: Are you taking Beachbody Performance Energize to prepare for your workouts?]
  7. What are your goals? Do you want to lose weight, get in shape, increase muscle mass, burn fat, fit into your favorite pair of shorts, or do you have some other goal?
  8. How can our supportive group best help you reach your goals?
    Today’s To-Do’s:

  1. Assess your daily schedule. Are you ready to commit?
  2. Congratulate yourself for taking this incredible step for your health.
  3. Read the Get Started Guide, and if you are following the official 9 Week Control Freak program, watch the Control Track Installation videos.
  4. Get a jump-start on nutrition by watching the Introduction to Nutrition video, and checking out Ultimate Portion Fix and 2B Mindset.

Tomorrow, I’ll share more about how this group will work. See you then!

Welcome to the 9 Week Control Freak Challenge Group!
To access closed captions: click on the “CC” icon in the lower right corner of the video and select “English (United States) CC”

Prep DAY 1

Welcome to our 645 Group!

Before I jump into Prep Week, our to-do list, or really ANYTHING…I want to talk about the commitment you’ve all made to yourselves, each other, and this incredible new program . 645 will test your grit and determination, but Super Trainer Amoila Cesar knows exactly what it takes to get you across the finish line feeling strong and energized , not defeated and spent. We’ll take it day by day, workout by workout, and make sure that none of us are left behind.

Amoila has trained pro athletes to get in the best shape of their lives, and along the way discovered a powerful insight—the simple secret to getting meaningful, visible results has nothing to do with the weights in your hands. It’s your commitment.

Today starts our Prep Week. Each day, I’ll give you a little more info about 645, and what you can expect from the 78 workouts over the next 13 weeks. We’ll talk nutrition, the importance of your daily Shakeology, how Beachbody Performance supplements can help you get the most out of your workouts, and dialing-in what you eat. The great news that I couldn’t wait to share is, if you purchased a 645 Challenge Pack, you get access to both the entire Portion Fix program and the entire 2B Mindset program for FREE. Whichever you choose, you’ll get healthy, long-term results. More info to come in the days ahead.

One last thing: I know you’re going to love 645 and the support and accountability you’ll get from our group. The goal is to help every single person succeed—I’ll be leading us every step of the way.

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

  1. Why are you excited for 645?
  2. Which Shakeology flavor(s) are you drinking?
  3. Are you following the Portion Fix or 2B Mindset eating program ? If not, take time today to review both programs .
  4. Describe your eating habits. Are you a snacker, or do you just focus on eating 3 big meals a day, etc.?
  5. What are your nutrition goals? For example: eat healthier, gain control, mindful snacking.
  6. Which Beachbody Performance supplement(s) are you taking to prepare for your workouts or after to recover?
  7. What are your goals? Do you want to lose weight, get in shape, increase muscle mass, burn fat, fit into your favorite pair of shorts, or do you have some other goal?
  8. How can our supportive group best help you reach your goals?
  9. We may all have different goals and reasons for committing to this program . What does Reach Your Peak mean to you?

Today’s To-Do’s:

  1. Assess your daily schedule. Are you ready to commit?
  2. Congratulate yourself for taking this incredible step for your health.
  3. Read the Get Started Guide and review the calendar.
  4. Do the Form Check Test found in the Start Here tab on Beachbody On Demand.
  5. Get a jump-start on nutrition by watching the Reach Your Peak with Your Nutrition Programs video, and checking out Portion Fix and 2B Mindset.

See you tomorrow!

Welcome to the 645 Challenge Group!
To access closed captions: click on the “CC” icon in the lower right corner of the video and select “English (United States) CC”

Prep Week DAY 1

US

Welcome to our LET’S GET UP! group!

Shaun T is back, y’all! No one can make you smile through the sweat like Shaun, and I’m so excited to go through this LET’S GET UP! group with you. We’re going to have a great time feeling strong, empowered, and confident. Give it all you’ve got, and you’re going to LOVE the results. We’re all here to cheer each other on and have fun!

For the next 7 days we’re in Prep Week. I’ll share more about LET’S GET UP! and what you can expect over the 30 days of the program.

Now’s the time to start thinking about your nutrition. You can’t out-dance a bad diet! The Quick Start Nutrition Guide is a good starting point for learning why nutrition is so important. It also covers our two proven nutrition programs, 2B Mindset and Ultimate Portion Fix, neither of which requires you to deprive yourself of foods. They’re a way of eating that can change your life and help you reach AND maintain your goals. You’ll want to pick a program as you’re starting LET’S GET UP! Reach out if you need help choosing one. The Quick Start Nutrition Guide also has super-helpful information about all of our nutritional products and a lot of delicious recipes to help you eat right starting today.

My one piece of advice you shouldn’t ignore? Drink Shakeology—it’s a superfood shake that helps give you the solid nutrition you need on a daily basis to make it through the day and help fight cravings. It also helps give you healthy energy so you feel your best and own every minute.* I’m speaking from personal experience—I’m just not the same without my shake!
And it’s not just me. Shakeology has changed the lives of so many people. There are countless stories of how people have lost 20, 50, 100 or more pounds by following one of Beachbody’s total solutions of fitness, nutrition, and support and also using this one amazing drink. But the reason people stay on it is how it makes them feel. It helps give them healthy energy, fill gaps in their nutrition, and helps curb cravings. Check it out. Shakeology may change your life too!

If you bought a LET’S GET UP! Challenge Pack, it includes your first 30 days of Nutrition+, an ongoing membership to two great nutrition programs—2B Mindset and Ultimate Portion Fix. Both offer a healthy, long-term approach to eating. You can find out more about them by going to the Nutrition Center on the programs page at BeachbodyOnDemand.com or in the Beachbody On Demand app. I recommend checking them out, and I’ll talk more about them tomorrow.

Aside from nutrition, another way I help fuel my body is with Beachbody Performance Energize and Recover. Energize helps give me the energy I need to rock my workouts and Recover helps me recover quickly and efficiently between workouts. Shaun is a big fan of Energize and takes it 30 minutes before each workout. He also loves BEVVY, a powerful tea supplement that helps curb cravings and supports healthy weight loss with regular use. You might also consider Focused Energy BEVVY to give you the benefits of BEVVY plus a boost of energy.* These are all high-quality products that you’re going to love. If you don’t have these, let me know and I can help you order them.**

One last thing: I know you’ll love LET’S GET UP! and the support you’ll get from this group. I want everyone to succeed, and one of the best ways is to get to know a little more about each other and our goals. So let’s introduce ourselves by answering these questions in the comments section below.

  1. Why are you excited for LET’S GET UP!?
  2. Which Shakeology flavor(s) are you drinking? Do you have a way to prepare it?
  3. Are you following the 2B Mindset or Ultimate Portion Fix nutrition program? If not, you really should pick one. It’ll make all the difference to get your nutrition in check.
  4. Which Beachbody Performance supplement(s) are you taking?
  5. Are you taking BEVVY or Focused Energy BEVVY?
  6. What are your goals? Do you want to lose weight, get in shape, become a better dancer, feel good about yourself, learn how to eat better, or do you have other goals?
  7. How can our supportive group best help you reach your goals?

See you back here tomorrow!
Today’s To-Do’s:

    Congratulate yourself for taking this incredible step for your health!

    Read the Quick Start Nutrition Guide for eating strategies, recipes, and meal ideas, plus an overview of Beachbody products to help you reach your goals.

    Watch the Welcome video.

*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

Welcome to our LET’S GET UP! group!

Shaun T is back, y’all! No one can make you smile through the sweat like Shaun, and I’m so excited to go through this LET’S GET UP! group with you. We’re going to have a great time feeling strong, empowered, and confident. Give it all you’ve got, and you’re going to LOVE the results. We’re all here to cheer each other on and have fun!

For the next 7 days we’re in Prep Week. I’ll share more about LET’S GET UP! and what you can expect over the 30 days of the program.

Now’s the time to start thinking about your nutrition. You can’t out-dance a bad diet! The Quick Start Nutrition Guide is a good starting point for learning why nutrition is so important. It also covers our two proven nutrition programs, 2B Mindset and Ultimate Portion Fix, neither of which requires you to deprive yourself of foods. They’re a way of eating that can change your life and help you reach AND maintain your goals. You’ll want to pick a program as you’re starting LET’S GET UP! Reach out if you need help choosing one. The Quick Start Nutrition Guide also has super-helpful information about all of our nutritional products and a lot of delicious recipes to help you eat right starting today.
My one piece of advice you shouldn’t ignore? Drink Shakeology—it’s a superfood shake that helps give you premium nutrients you need on a daily basis to make it through the day, while helping maintain immune system function.†† It also helps support energy levels so you feel your best and own every minute. I’m speaking from personal experience—I’m just not the same without my shake!
And it’s not just me. Shakeology has changed the lives of so many people. There are countless stories of how people have lost 20 or more pounds by following one of Beachbody’s total solutions of fitness, nutrition, and support and also using Shakeology’s superfood nutrients for support. But the reason people stay with it is how it makes them feel. It helps give them healthy energy, while helping maintain immune system function.†† Check it out. Shakeology may change your life too!

If you bought a LET’S GET UP! Challenge Pack, it includes your first 30 days of Nutrition+, an ongoing membership to two great nutrition programs—2B Mindset and Ultimate Portion Fix. Both offer a healthy, long-term approach to eating. You can find out more about them by going to the Nutrition Center on the programs page at BeachbodyOnDemand.com or in the Beachbody On Demand app. I recommend checking them out, and I’ll talk more about them tomorrow.

Aside from nutrition, another way I help fuel my body is with Beachbody Performance Energize and Recover. Energize helps give me the energy I need to rock my workouts and Recover helps me recover quickly and efficiently between workouts. Shaun is a big fan of Energize and takes it 30 minutes before each workout.

One last thing: I know you’ll love LET’S GET UP! and the support you’ll get from this group. I want everyone to succeed, and one of the best ways is to get to know a little more about each other and our goals. So let’s introduce ourselves by answering these questions in the comments section below.

  1. Why are you excited for LET’S GET UP!?
  2. Which Shakeology flavor(s) are you drinking? Do you have a way to prepare it?
  3. Are you following the 2B Mindset or Ultimate Portion Fix nutrition program? If not, you really should pick one. It’ll make all the difference to get your nutrition in check.
  4. Which Beachbody Performance supplement(s) are you taking?
  5. What are your goals? Do you want to lose weight, get in shape, become a better dancer, feel good about yourself, learn how to eat better, or do you have other goals?
  6. How can our supportive group best help you reach your goals?

See you back here tomorrow!
Today’s To-Do’s:

    Congratulate yourself for taking this incredible step for your health!

    Read the Quick Start Nutrition Guide for eating strategies, recipes, and meal ideas, plus an overview of Beachbody products to help you reach your goals.

    Watch the Welcome video.

*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.

UK

Welcome to our LET’S GET UP! group!

Shaun T is back, y’all! No one can make you smile through the sweat like Shaun, and I’m so excited to go through this LET’S GET UP! group with you. We’re going to have a great time feeling strong, empowered, and confident. Give it all you’ve got, and you’re going to LOVE the results. We’re all here to cheer each other on and have fun!

For the next 7 days we’re in Prep Week. I’ll share more about LET’S GET UP! and what you can expect over the 30 days of the program.

Now’s the time to start thinking about your nutrition. You can’t out-dance a bad diet! The Quick Start Nutrition Guide is a good starting point for learning why nutrition is so important. It also covers our two proven nutrition programs, 2B Mindset and Ultimate Portion Fix, neither of which requires you to deprive yourself of foods. They’re a way of eating that can change your life and help you reach AND maintain your goals. You’ll want to pick a program as you’re starting LET’S GET UP! Reach out if you need help choosing one. The Quick Start Nutrition Guide also has super-helpful information about all of our nutritional products and a lot of delicious recipes to help you eat right starting today.

And it’s not just me. Shakeology has changed the lives of so many people. There are countless stories of how people have lost 20 or more pounds by following one of Beachbody’s total solutions of fitness, nutrition, and support and also using Shakeology’s superfood nutrients for support. But the reason people stay with it is how it makes them feel. It helps give them healthy energy, while helping maintain immune system function.†† Check it out. Shakeology may change your life too!

If you bought a LET’S GET UP! Challenge Pack, it includes your first 30 days of Nutrition+, an ongoing membership to two great nutrition programs—2B Mindset and Ultimate Portion Fix. Both offer a healthy, long-term approach to eating. You can find out more about them by going to the Nutrition Center on the programs page at BeachbodyOnDemand.com or in the Beachbody On Demand app. I recommend checking them out, and I’ll talk more about them tomorrow.

Aside from nutrition, another way I help fuel my body is with Beachbody Performance Energize and Recover. Energize helps give me the energy I need to rock my workouts and Recover helps me recover quickly and efficiently between workouts. Shaun is a big fan of Energize and takes it 30 minutes before each workout.

One last thing: I know you’ll love LET’S GET UP! and the support you’ll get from this group. I want everyone to succeed, and one of the best ways is to get to know a little more about each other and our goals. So let’s introduce ourselves by answering these questions in the comments section below.

  1. Why are you excited for LET’S GET UP!?
  2. Which Shakeology flavor(s) are you drinking? Do you have a way to prepare it?
  3. Are you following the 2B Mindset or Ultimate Portion Fix nutrition program? If not, you really should pick one. It’ll make all the difference to get your nutrition in check.
  4. Which Beachbody Performance supplement(s) are you taking?
  5. Are you taking BEVVY or Focused Energy BEVVY?
  6. What are your goals? Do you want to lose weight, get in shape, become a better dancer, feel good about yourself, learn how to eat better, or do you have other goals?
  7. How can our supportive group best help you reach your goals?

See you back here tomorrow!
Today’s To-Do’s:

    Congratulate yourself for taking this incredible step for your health!

    Read the Quick Start Nutrition Guide for eating strategies, recipes, and meal ideas, plus an overview of Beachbody products to help you reach your goals.

    Watch the Welcome video.

*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.

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

Prep Week DAY 1

US

Welcome to our #mbf group!

I’ve been a huge fan of Super Trainer Megan Davies since she won the Beachbody reality show, THE 20s. It was my first glimpse into her powerful, positive, motivational style of fitness and nutrition, something I’m so excited that she’s brought into this new program.

#mbf is comprised of two 3-week programs— #mbf Muscle Burns Fat and #mbfa Muscle Burns Fat Advanced—that are designed to be done back-to-back. With #mbf, you’ll get lean, strong, and healthy as you rev up your metabolism and burn fat. You’ll work out every day for 3 weeks (I know it sounds like a lot) with an effective combination of 25- to 35-minute strength-training and cardio workouts. The goal is to get you toned, tight, and ready for the next 3 weeks of #mbfa, where Megan dials-up the intensity, challenges, and workout length (up to 40 minutes) for an even greater total-body transformation.

Your nutrition is just as important as your #mbf workouts, so we’re going to dive deeper into your eating and nutrition tomorrow. For those of you who have activated your 30-day trial Nutrition+ membership, you’ll get access to content from Ilana and Autumn, the creators of 2B Mindset and Ultimate Portion Fix (more on these nutrition plans tomorrow), 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!

During our Prep Week, I’ll be giving you some pointers so you can start strong from the very first workout. These workouts are going to push and challenge you, and your body can’t perform at its highest levels without proper nutrition. Personally, I love to drink my Shakeology first thing in the morning. It starts my day off right and helps give my body the nutrients it needs to get through these workouts.*

Another important part of fueling your body every day is adding Beachbody Performance Energize and Recover to your routine, except recovery days, to help you tackle those workouts with laser-sharp focus and recover between them.*†‡

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

One last thing: I know you’re going to love #mbf, and the support and accountability you’ll get from this group. The goal is to help every single person succeed—I’ll be leading us every step of the way.

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

  1. Why are you excited for #mbf?
  2. Where do you live?
  3. What is your occupation?
  4. Which Shakeology flavor(s) are you drinking?
  5. Are you following the 2B Mindset or Ultimate Portion Fix eating program? If not, I’d like you to select a nutrition program, because your nutrition is an integral part of helping you get the best results.
  6. Describe your eating habits. Are you a snacker, or do you just focus on eating 3 big meals a day, etc.?
  7. What are your nutrition goals? For example: eat healthier, gain control, mindful snacking.
  8. Which Beachbody Performance supplement(s) are you taking to prepare for your workouts or after to recover?
  9. What are your goals? Do you want to lose weight, get in shape, increase muscle mass, burn fat, fit into your favorite pair of shorts, or do you have some other goal?
  10. How can our supportive group best help you reach your goals?

Today’s To-Do’s:

  1. Assess your daily schedule. Are you ready to commit?
  2. Congratulate yourself for taking this incredible step for your health.
  3. Watch the Getting Started with #mbf and #mbfa video.
  4. Get a jump start on nutrition by watching the Introduction to Nutrition video, and checking out 2B Mindset or Ultimate Portion Fix.

Tomorrow, I’ll share more about how this group will work. See you then!

CA

Welcome to our #mbf group!

I’ve been a huge fan of Super Trainer Megan Davies since she won the Beachbody reality show, THE 20s. It was my first glimpse into her powerful, positive, motivational style of fitness and nutrition, something I’m so excited that she’s brought into this new program.

#mbf is comprised of two 3-week programs— #mbf Muscle Burns Fat and #mbfa Muscle Burns Fat Advanced—that are designed to be done back-to-back. With #mbf, you’ll get lean, strong, and healthy as you rev up your metabolism and burn fat. You’ll work out every day for 3 weeks (I know it sounds like a lot) with an effective combination of 25- to 35-minute strength-training and cardio workouts. The goal is to get you toned, tight, and ready for the next 3 weeks of #mbfa, where Megan dials-up the intensity, challenges, and workout length (up to 40 minutes) for an even greater total-body transformation.

Your nutrition is just as important as your #mbf workouts, so we’re going to dive deeper into your eating and nutrition tomorrow. For those of you who have activated your 30-day trial Nutrition+ membership, you’ll get access to content from Ilana and Autumn, the creators of 2B Mindset and Ultimate Portion Fix (more on these nutrition plans tomorrow), 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!

During our Prep Week, I’ll be giving you some pointers so you can start strong from the very first workout. These workouts are going to push and challenge you, and your body can’t perform at its highest levels without proper nutrition. Personally, I love to drink my Shakeology first thing in the morning. It starts my day off right and helps give my body the nutrients it needs to get through these workouts.*

Another important part of fueling your body every day is adding Beachbody Performance Energize and Recover to your routine, except recovery days, to help you tackle those workouts with laser-sharp focus and recover between them.*†‡

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

One last thing: I know you’re going to love #mbf, and the support and accountability you’ll get from this group. The goal is to help every single person succeed—I’ll be leading us every step of the way.

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

  1. Why are you excited for #mbf?
  2. Where do you live?
  3. What is your occupation?
  4. Which Shakeology flavor(s) are you drinking?
  5. Are you following the 2B Mindset or Ultimate Portion Fix eating program? If not, I’d like you to select a nutrition program, because your nutrition is an integral part of helping you get the best results.
  6. Describe your eating habits. Are you a snacker, or do you just focus on eating 3 big meals a day, etc.?
  7. What are your nutrition goals? For example: eat healthier, gain control, mindful snacking.
  8. Which Beachbody Performance supplement(s) are you taking to prepare for your workouts or after to recover?
  9. What are your goals? Do you want to lose weight, get in shape, increase muscle mass, burn fat, fit into your favorite pair of shorts, or do you have some other goal?
  10. How can our supportive group best help you reach your goals?

Today’s To-Do’s:

  1. Assess your daily schedule. Are you ready to commit?
  2. Congratulate yourself for taking this incredible step for your health.
  3. Watch the Getting Started with #mbf and #mbfa video.
  4. Get a jump start on nutrition by watching the Introduction to Nutrition video, and checking out 2B Mindset or Ultimate Portion Fix.

Tomorrow, I’ll share more about how this group will work. See you then!

UK

Welcome to our #mbf group!

I’ve been a huge fan of Super Trainer Megan Davies since she won the Beachbody reality show, THE 20s. It was my first glimpse into her powerful, positive, motivational style of fitness and nutrition, something I’m so excited that she’s brought into this new program.

#mbf is comprised of two 3-week programs— #mbf Muscle Burns Fat and #mbfa Muscle Burns Fat Advanced—that are designed to be done back-to-back. With #mbf, you’ll get lean, strong, and healthy as you rev up your metabolism and burn fat. You’ll work out every day for 3 weeks (I know it sounds like a lot) with an effective combination of 25- to 35-minute strength-training and cardio workouts. The goal is to get you toned, tight, and ready for the next 3 weeks of #mbfa, where Megan dials-up the intensity, challenges, and workout length (up to 40 minutes) for an even greater total-body transformation.

Your nutrition is just as important as your #mbf workouts, so we’re going to dive deeper into your eating and nutrition tomorrow. For those of you who have activated your 30-day trial Nutrition+ membership, you’ll get access to content from Ilana and Autumn, the creators of 2B Mindset and Ultimate Portion Fix (more on these nutrition plans tomorrow), 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!

During our Prep Week, I’ll be giving you some pointers so you can start strong from the very first workout. These workouts are going to push and challenge you, and your body can’t perform at its highest levels without proper nutrition. Personally, I love to drink my Shakeology first thing in the morning. It starts my day off right and helps give my body the nutrients it needs to get through these workouts.*

Another important part of fueling your body every day is adding Beachbody Performance Energize and Recover to your routine, except recovery days, to help you tackle those workouts with laser-sharp focus and recover between them.*†‡

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

One last thing: I know you’re going to love #mbf, and the support and accountability you’ll get from this group. The goal is to help every single person succeed—I’ll be leading us every step of the way.

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

  1. Why are you excited for #mbf?
  2. Where do you live?
  3. What is your occupation?
  4. Which Shakeology flavor(s) are you drinking?
  5. Are you following the 2B Mindset or Ultimate Portion Fix eating program? If not, I’d like you to select a nutrition program, because your nutrition is an integral part of helping you get the best results.
  6. Describe your eating habits. Are you a snacker, or do you just focus on eating 3 big meals a day, etc.?
  7. What are your nutrition goals? For example: eat healthier, gain control, mindful snacking.
  8. Which Beachbody Performance supplement(s) are you taking to prepare for your workouts or after to recover?
  9. What are your goals? Do you want to lose weight, get in shape, increase muscle mass, burn fat, fit into your favorite pair of shorts, or do you have some other goal?
  10. How can our supportive group best help you reach your goals?

Today’s To-Do’s:

  1. Assess your daily schedule. Are you ready to commit?
  2. Congratulate yourself for taking this incredible step for your health.
  3. Watch the Getting Started with #mbf and #mbfa video.
  4. Get a jump start on nutrition by watching the Introduction to Nutrition video, and checking out 2B Mindset or Ultimate Portion Fix.

Tomorrow, I’ll share more about how this group will work. See you then!

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

Prep Week DAY 1

US

Welcome to our 30 Day Breakaway group! I can’t tell you how excited I am for Beachbody’s first-ever running AND resistance training program. Don’t get me wrong—I’m no runner lol. At least not yet. BUT I have wanted to feel everything that comes with running—breaking away from the day-to-day, getting out in nature (yes, you can take these runs outside your living room!), and feeling that mental clarity or “runner’s high” that so many people talk about.

[Alt copy for a Coach who may have running experience] Welcome to our 30 Day Breakaway group! I can’t tell you how excited I am for Beachbody’s first-ever running AND resistance training program. I personally started running XX years ago and I tell everyone I know it’s been one of the best things in my life. There’s a real joy in running and that’s what this program is all about—breaking away from the day-to-day, getting out in nature (yes, you can take these runs outside your living room!), and feeling a real mental clarity or that “runner’s high” so many people talk about.

To top it off, Super Trainer Idalis Velazquez combines the fat-burning power of running with weightlifting to really hone in on strengthening and defining your entire body. Sounds like a win-win to me.

Speaking of winning, the next 30 days aren’t just about getting transformative results—we’re keeping another goal in mind: running a 5K.

This means you can either sign up for an actual/virtual race or you run the 5K distance on your own in your neighborhood. The important thing is to focus our efforts on running (or walking) that distance on day 30.

I’ll go into a little more detail about the workouts later; for now, let’s get prepped for the journey ahead. During this Prep Week, I’ll be giving you some pointers so you can start strong from the very first workout.

My one piece of advice you shouldn’t ignore? Drink Shakeology—it’s a superfood shake that helps give you the solid nutrition you need on a daily basis to not only make it through the day and fight junk-food cravings, but also helps give you healthy energy so you feel your best and own every minute.* I’m speaking from personal experience—I’m just not the same without my shake!

On workout days, I’ve got two supplements at the ready: Beachbody Performance Energize and Recover. They really do help me get the most out of every sweaty minute and speed up recovery.*

*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.

Your nutrition is just as important as your 30 Day workouts, so we’re going to dive deeper into your eating and nutrition tomorrow. 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 (more on these nutrition plans tomorrow), 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!

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

  1. Why are you excited for 30 Day Breakaway?
  2. Where do you live?
  3. What is your occupation?
  4. Which Shakeology flavor(s) are you drinking?
  5. Which Beachbody Performance supplement(s) are you taking and what’s your current eating program if you have one?
  6. What are your goals and what keeps you motivated?
  7. Are any of you motivated by a cause you care about (perhaps running a 5K to raise funds for charity)?
  8. How can our supportive group best help you reach your goals?

Tomorrow, I’ll share more about how this group will work. See you then!

Today’s To-Do’s:

  1. Assess your daily schedule—are you ready to commit?
  2. Congratulate yourself for taking this incredible step for your health!
  3. Watch the video “30 Day Breakaway Get Moving” [VIDEO]

CA

Welcome to our 30 Day Breakaway group! I can’t tell you how excited I am for Beachbody’s first-ever running AND resistance training program. Don’t get me wrong—I’m no runner lol. At least not yet. BUT I have wanted to feel everything that comes with running—breaking away from the day-to-day, getting out in nature (yes, you can take these runs outside your living room!), and feeling that mental clarity or “runner’s high” that so many people talk about.

[Alt copy for a Coach who may have running experience] Welcome to our 30 Day Breakaway group! I can’t tell you how excited I am for Beachbody’s first-ever running AND resistance training program. I personally started running XX years ago and I tell everyone I know it’s been one of the best things in my life. There’s a real joy in running and that’s what this program is all about—breaking away from the day-to-day, getting out in nature (yes, you can take these runs outside your living room!), and feeling a real mental clarity or that “runner’s high” so many people talk about.

To top it off, Super Trainer Idalis Velazquez combines the fat-burning power of running with weightlifting to really hone in on strengthening and defining your entire body. Sounds like a win-win to me.

Speaking of winning, the next 30 days aren’t just about getting transformative results—we’re keeping another goal in mind: running a 5K.

This means you can either sign up for an actual/virtual race or you run the 5K distance on your own in your neighbourhood. The important thing is to focus our efforts on running (or walking) that distance on day 30.

I’ll go into a little more detail about the workouts later; for now, let’s get prepped for the journey ahead. During this Prep Week, I’ll be giving you some pointers so you can start strong from the very first workout.

My one piece of advice you shouldn’t ignore? Drink Shakeology—it’s a superfood shake that helps give you the solid nutrition you need on a daily basis to not only make it through the day and fight junk-food cravings, but also helps give you healthy energy so you feel your best and own every minute.* I’m speaking from personal experience—I’m just not the same without my shake!

On workout days, I’ve got two supplements at the ready: Beachbody Performance Energize and Recover. They really do help me get the most out of every sweaty minute and speed up recovery.

Your nutrition is just as important as your 30 Day workouts, so we’re going to dive deeper into your eating and nutrition tomorrow. 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 (more on these nutrition plans tomorrow), 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!

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

  1. Why are you excited for 30 Day Breakaway?
  2. Where do you live?
  3. What is your occupation?
  4. Which Shakeology flavour(s) are you drinking?
  5. Which Beachbody Performance supplement(s) are you taking and what’s your current eating program if you have one?
  6. What are your goals and what keeps you motivated?
  7. Are any of you motivated by a cause you care about (perhaps running a 5K to raise funds for charity)?
  8. How can our supportive group best help you reach your goals?

Tomorrow, I’ll share more about how this group will work. See you then!

Today’s To-Do’s:

  1. Assess your daily schedule—are you ready to commit?
  2. Congratulate yourself for taking this incredible step for your health!
  3. Watch the video “30 Day Breakaway Get Moving” [VIDEO]

UK

Welcome to our 30 Day Breakaway group! I can’t tell you how excited I am about Beachbody’s first-ever running AND resistance training programme. Don’t get me wrong – I’m no runner lol. At least not yet. BUT I have wanted to feel everything that comes with running – breaking away from the day-to-day, getting out in nature (yes, you can take these runs outside your living room!), and feeling that mental clarity or “runner’s high” that so many people talk about.

[Alt copy for a Coach who may have running experience] Welcome to our 30 Day Breakaway group! I can’t tell you how excited I am about Beachbody’s first-ever running AND resistance training programme. I personally started running XX years ago and I tell everyone I know it’s been one of the best things in my life. There’s a real joy in running and that’s what this programme is all about – breaking away from the day-to-day, getting out in nature (yes, you can take these runs outside your living room!), and feeling a real mental clarity or that “runner’s high” so many people talk about.

To top it off, Super Trainer Idalis Velazquez combines the fat-burning power of running with weightlifting to really hone in on strengthening and defining your entire body. Sounds like a win-win to me.

Speaking of winning, the next 30 days aren’t just about getting transformative results – we’re keeping another goal in mind: running a 5K.

This means you can either sign up for an actual/virtual race or you run the 5K distance on your own in your neighbourhood. The important thing is to focus our efforts on running (or walking) that distance on day 30.

I’ll go into a little more detail about the workouts later; for now, let’s get prepped for the journey ahead. During this Prep Week, I’ll be giving you some pointers so you can start strong from the very first workout.

My one piece of advice you shouldn’t ignore? Drink Shakeology – it’s a superfood shake that gives you the solid nutrition you need on a daily basis to not only make it through the day and help satisfy junk-food cravings, but also helps give you healthy energy so you feel your best and own every minute.† I’m speaking from personal experience – I’m just not the same without my shake!

On workout days, I’ve got two supplements at the ready: Beachbody Performance Energize and Recover. They really do help me get the most out of every sweaty minute and speed up recovery.‡

†Vitamins C, B6 and B12 contribute to normal energy-yielding metabolism. ‡Whey, pea, and casein are sources of protein. High in protein.

Your nutrition is just as important as your 30 Day workouts, so we’re going to dive deeper into your eating and nutrition tomorrow. 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 (more on these nutrition plans tomorrow), 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!

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

  1. Why are you excited about 30 Day Breakaway?
  2. Where do you live?
  3. What is your occupation?
  4. Which Shakeology flavour(s) are you drinking?
  5. Which Beachbody Performance supplement(s) are you taking and what’s your current eating programme if you have one?
  6. What are your goals and what keeps you motivated?
  7. Are any of you motivated by a cause you care about (perhaps running a 5K to raise funds for charity)?
  8. How can our supportive group best help you reach your goals?

Tomorrow, I’ll share more about how this group will work. See you then!

Today’s To-Do’s:

  1. Assess your daily schedule – are you ready to commit?
  2. Congratulate yourself for taking this incredible step for your health!
  3. Watch the video “30 Day Breakaway Get Moving” [VIDEO]

Welcome to the 30 Day Breakaway Challenge Group!
To access closed captions: click on the “CC” icon in the lower right corner of the video and select “English (United States) CC”

Prep Week – Day 1

Team Cup is just a few days away and I hope you’re as excited as I am! Let’s start by setting up a team call to discuss our goals. Would [DAY] at [TIME] work for everyone? Comment below with your personal goals for Team Cup month that we can discuss.

Prep DAY 1

*This Challenge Group Guide includes prep week and workout days 1 – 49. A follow up guide with workout days 50 – 91 will be coming soon.

Welcome to our 645 Group!

Before I jump into Prep Week, our to-do list, or really ANYTHING…I want to talk about the commitment you’ve all made to yourselves, each other, and this incredible new program . 645 will test your grit and determination, but Super Trainer Amoila Cesar knows exactly what it takes to get you across the finish line feeling strong and energized , not defeated and spent. We’ll take it day by day, workout by workout, and make sure that none of us are left behind.

Amoila has trained pro athletes to get in the best shape of their lives, and along the way discovered a powerful insight—the simple secret to getting meaningful, visible results has nothing to do with the weights in your hands. It’s your commitment.

Today starts our Prep Week. Each day, I’ll give you a little more info about 645, and what you can expect from the 78 workouts over the next 13 weeks. We’ll talk nutrition, the importance of your daily Shakeology, how Beachbody Performance supplements can help you get the most out of your workouts, and dialing-in what you eat. The great news that I couldn’t wait to share is, if you purchased a 645 Challenge Pack, you get access to both the entire Portion Fix program and the entire 2B Mindset program for FREE. Whichever you choose, you’ll get healthy, long-term results. More info to come in the days ahead.

One last thing: I know you’re going to love 645 and the support and accountability you’ll get from our group. The goal is to help every single person succeed—I’ll be leading us every step of the way.

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

  1. Why are you excited for 645?
  2. Which Shakeology flavor(s) are you drinking?
  3. Are you following the Portion Fix or 2B Mindset eating program ? If not, take time today to review both programs .
  4. Describe your eating habits. Are you a snacker, or do you just focus on eating 3 big meals a day, etc.?
  5. What are your nutrition goals? For example: eat healthier, gain control, mindful snacking.
  6. Which Beachbody Performance supplement(s) are you taking to prepare for your workouts or after to recover?
  7. What are your goals? Do you want to lose weight, get in shape, increase muscle mass, burn fat, fit into your favorite pair of shorts, or do you have some other goal?
  8. How can our supportive group best help you reach your goals?
  9. We may all have different goals and reasons for committing to this program . What does Reach Your Peak mean to you?

Today’s To-Do’s:

  1. Assess your daily schedule. Are you ready to commit?
  2. Congratulate yourself for taking this incredible step for your health.
  3. Read the Get Started Guide and review the calendar.
  4. Do the Form Check Test found in the Start Here tab on Beachbody On Demand.
  5. Get a jump-start on nutrition by watching the Reach Your Peak with Your Nutrition Programs video, and checking out Portion Fix and 2B Mindset.

See you tomorrow!

Welcome to the 645 Challenge Group!
To access closed captions: click on the “CC” icon in the lower right corner of the video and select “English (United States) CC”

Prep Week DAY 1

US

Coach Tip

#mbf Muscle Burns Fat and #mbfa Muscle Burns Fat Advanced are designed to be done back-to-back. Ideally, if most participants in your group have completed #mbf and are ready for their next challenge, you can skip Prep Week and dive right into Day 1 of #mbfa.

Welcome to our #mbfa group! If you’ve just finished #mbf, or you’re jumping straight into #mbfa, I’m excited we’ll be doing this 3-week program together and getting lean, strong, and healthy as we rev up our metabolism and burn fat. Super Trainer Megan Davies built this program around daily workouts for 3 weeks (I know it sounds like a lot) with an effective combination of 25- to 40-minute strength-training and cardio routines. Along the way, we’ll be dialing-in our nutrition and encouraging each other to finish strong, tight, and feeling right.

We’re going to talk more about your eating and nutrition tomorrow. For those of you who have activated your first 30 days of the Nutrition+ membership, you’ll get direct access to content from the creators of 2B Mindset and Ultimate Portion Fix. 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. You’ll find tons of recipes, helpful tips, and support from an even bigger community. Don’t have access to Nutrition+ or want to know more about it? DM me!

During our Prep Week, I’ll be giving you some pointers so you can start strong from the very first workout. These workouts are going to push and challenge you, so you’ll want to make sure your body is getting the fuel it needs to succeed. Personally, I love to drink my Shakeology first thing in the morning. It starts my day off right and helps give my body the nutrients it needs to get through #mbfa.*

Another important part of fueling your body is adding Beachbody Performance Energize and Recover to your routine to help you tackle those workouts with laser-sharp focus and recover optimally between them.*

*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.

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

  1. Why are you excited for #mbfa?
  2. Where do you live?
  3. What is your occupation?
  4. Which Shakeology flavor(s) are you drinking?
  5. Are you following the 2B Mindset or Ultimate Portion Fix eating program? If not, I’d like you to select a nutrition program, because your nutrition is an integral part of helping you get the best results.
  6. Which Beachbody Performance supplement(s) are you taking to prepare for your workouts or after to recover?
  7. What are your goals? Do you want to lose weight, get in shape, increase muscle mass, burn fat, fit into your favorite pair of shorts, or do you have some other goal?
  8. How can our supportive group best help you reach your goals?

Today’s To-Do’s:

  1. Assess your daily schedule. Are you ready to commit?
  2. Congratulate yourself for taking this incredible step for your health.
  3. Watch the Getting Started with #mbf and #mbfa video.
  4. Get a jump start on nutrition by watching the Introduction to Nutrition video, and checking out 2B Mindset or Ultimate Portion Fix.

CA

Coach Tip

#mbf Muscle Burns Fat and #mbfa Muscle Burns Fat Advanced are designed to be done back-to-back. Ideally, if most participants in your group have completed #mbf and are ready for their next challenge, you can skip Prep Week and dive right into Day 1 of #mbfa.

Welcome to our #mbfa group! If you’ve just finished #mbf, or you’re jumping straight into #mbfa, I’m excited we’ll be doing this 3-week program together and getting lean, strong, and healthy as we rev up our metabolism and burn fat. Super Trainer Megan Davies built this program around daily workouts for 3 weeks (I know it sounds like a lot) with an effective combination of 25- to 40-minute strength-training and cardio routines. Along the way, we’ll be dialing-in our nutrition and encouraging each other to finish strong, tight, and feeling right.

We’re going to talk more about your eating and nutrition tomorrow. For those of you who have activated your first 30 days of the Nutrition+ membership, you’ll get direct access to content from the creators of 2B Mindset and Ultimate Portion Fix. 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. You’ll find tons of recipes, helpful tips, and support from an even bigger community. Don’t have access to Nutrition+ or want to know more about it? DM me!

During our Prep Week, I’ll be giving you some pointers so you can start strong from the very first workout. These workouts are going to push and challenge you, so you’ll want to make sure your body is getting the fuel it needs to succeed. Personally, I love to drink my Shakeology first thing in the morning. It starts my day off right and helps give my body the nutrients it needs to get through #mbfa.*

Another important part of fueling your body is adding Beachbody Performance Energize and Recover to your routine to help you tackle those workouts with laser-sharp focus and recover optimally between them.*

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

  1. Why are you excited for #mbfa?
  2. Where do you live?
  3. What is your occupation?
  4. Which Shakeology flavor(s) are you drinking?
  5. Are you following the 2B Mindset or Ultimate Portion Fix eating program? If not, I’d like you to select a nutrition program, because your nutrition is an integral part of helping you get the best results.
  6. Which Beachbody Performance supplement(s) are you taking to prepare for your workouts or after to recover?
  7. What are your goals? Do you want to lose weight, get in shape, increase muscle mass, burn fat, fit into your favorite pair of shorts, or do you have some other goal?
  8. How can our supportive group best help you reach your goals?

Today’s To-Do’s:

  1. Assess your daily schedule. Are you ready to commit?
  2. Congratulate yourself for taking this incredible step for your health.
  3. Watch the Getting Started with #mbf and #mbfa video.
  4. Get a jump start on nutrition by watching the Introduction to Nutrition video, and checking out 2B Mindset or Ultimate Portion Fix.

UK

Coach Tip

#mbf Muscle Burns Fat and #mbfa Muscle Burns Fat Advanced are designed to be done back-to-back. Ideally, if most participants in your group have completed #mbf and are ready for their next challenge, you can skip Prep Week and dive right into Day 1 of #mbfa.

Welcome to our #mbfa group! If you’ve just finished #mbf, or you’re jumping straight into #mbfa, I’m excited we’ll be doing this 3-week program together and getting lean, strong, and healthy as we rev up our metabolism and burn fat. Super Trainer Megan Davies built this program around daily workouts for 3 weeks (I know it sounds like a lot) with an effective combination of 25- to 40-minute strength-training and cardio routines. Along the way, we’ll be dialing-in our nutrition and encouraging each other to finish strong, tight, and feeling right.

We’re going to talk more about your eating and nutrition tomorrow. For those of you who have activated your first 30 days of the Nutrition+ membership, you’ll get direct access to content from the creators of 2B Mindset and Ultimate Portion Fix. 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. You’ll find tons of recipes, helpful tips, and support from an even bigger community. Don’t have access to Nutrition+ or want to know more about it? DM me!

During our Prep Week, I’ll be giving you some pointers so you can start strong from the very first workout. These workouts are going to push and challenge you, so you’ll want to make sure your body is getting the fuel it needs to succeed. Personally, I love to drink my Shakeology first thing in the morning. It starts my day off right and helps give my body the nutrients it needs to get through #mbfa.*

Another important part of fueling your body is adding Beachbody Performance Energize and Recover to your routine to help you tackle those workouts with laser-sharp focus and recover optimally between them.*

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

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

  1. Why are you excited for #mbfa?
  2. Where do you live?
  3. What is your occupation?
  4. Which Shakeology flavor(s) are you drinking?
  5. Are you following the 2B Mindset or Ultimate Portion Fix eating program? If not, I’d like you to select a nutrition program, because your nutrition is an integral part of helping you get the best results.
  6. Which Beachbody Performance supplement(s) are you taking to prepare for your workouts or after to recover?
  7. What are your goals? Do you want to lose weight, get in shape, increase muscle mass, burn fat, fit into your favorite pair of shorts, or do you have some other goal?
  8. How can our supportive group best help you reach your goals?

To

  1. Assess your daily schedule. Are you ready to commit?
  2. Congratulate yourself for taking this incredible step for your health.
  3. Watch the Getting Started with #mbf and #mbfa video.
  4. Get a jump start on nutrition by watching the Introduction to Nutrition video, and checking out 2B Mindset or Ultimate Portion Fix.

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

Prep Day 2:

You are now learning how food can affect your gut health, but did you also know that exercise, sleep, and stress have an impact too?

That’s why Autumn created such a comprehensive program. She’ll not only help you try and figure out which foods you’re sensitive to, she’ll also give you tips for helping manage stress and create a relaxing nighttime routine. Plus, you get the 4 Weeks For Every Body workouts!

The 4 Week Gut Protocol program includes:

  • Program Guide
  • 4 program videos and four weekly FOCUS videos
  • Portion Fix hybrid container plans
  • Food lists specifically for this program
  • Log sheets, Calorie Target calculators, Food Tracker Worksheet, and Bristol Stool Chart
  • Gut-healthy recipes and snack ideas
  • Access to the 4 Weeks For Every Body workouts

You’ll find all these on Beachbody On Demand (BOD), and I’ve uploaded the PDFs into the “Files” section of this BODgroup.

To access the 4 Weeks For Every Body workouts, sign in to BOD on your computer or phone and go to Programs. If you need a BOD membership, let me know and I’ll help you get signed up. Make sure you download the Beachbody On Demand app to access the program and this group!

Today’s To-Do’s:
Watch “The Foundation of a Healthy Gut” video to get an overview of the program and why good gut health is so important. Then spend some time looking through all the program materials. You don’t have to master it all today, but it’s a good idea to get familiar with what’s to come.

Coach Tip
Upload the Program Guide and other PDFs to the “Files” section of this group on BODgroups so your challengers have easy access to them.

image

Prep Day 2:

Let’s talk about what makes LIIFT MORE unique.

Joel uses simple but effective weightlifting moves to help you build muscle, then he adds HIIT to burn calories and fat to help you get lean. It’s a magic combo that works amazingly well not only for physical results, but for mental and emotional results as well. You’ll build muscle AND confidence!

The program is set up in 2 phases. In Phase 1 you’ll alternate lifting days with lift + HIIT days to help build strength and lean muscle. It’s similar in Phase 2, except Joel changes the muscle splits and adds more reps and intensity. Every workout ends with a finisher for your core to help strengthen and tighten your abs.

There are two rest days per week, or you can do the Upper and Lower Recovery workouts. They’re great for helping your muscles feel better. Don’t forget, if you bought a LIIFT MORE Total-Solution Pack, you also get your first 30 days of BODi included, and there are lots of recovery-style yoga and flexibility workouts to choose from for your rest days.

Coach Tip
  1. Mention the equipment needed for the program: dumbbells (light, medium, and heavy—this will be different for everyone, so encourage them to have a range of weights for small and large muscle groups), an adjustable bench that goes from flat to incline, and Power Loops for the leg workouts (these are optional).
  2. Explain how to use Beachbody On Demand (BOD) and access the LIIFT MORE program. Encourage people to download the Beachbody On Demand app.
  3. The digital materials are available on BOD: Workout Calendar and Weight Progression Tracker, Get Started Guide, 2B Mindset and Portion Fix 1-week meal plans, and Quick Start Nutrition Guide. You can also upload them to the Files section of the group for easy access.
  4. The workouts have French and Spanish dubbing if you have customers who need them.

image

Prep Day 2:

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

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

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

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

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

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

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

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

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

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

image

Prep Day 2:

A big part of FIRE AND FLOW is practicing being good to yourself. That doesn’t just mean moving your body and eating healthy foods—it means showing your mental health some love too!

That’s where the FIRE AND FLOW 4-Week Journal comes in. It’s going to be a huge part of our self-care practice for the next few weeks. In the first few pages, you’ll notice there are places to write down your goals, snap some before pics, and record your before measurements. Fill in those areas before we get started next week. They’ll give you a good visual of your progress.

On page 11, you’ll see an example of your daily habit tracker. There’s one for each day of the program. You can use these pages to schedule your workouts and daily to-do’s, plus log how you’re vibing with the program. There’s even a little space to get your gratitude on, which is a feel-good habit to get into!

Starting on page 15, you’ll find your daily prompts. Each week’s prompts cover a new theme:

  • Week 1: Self-Awareness
  • Week 2: Breakthroughs
  • Week 3: Empowerment
  • Week 4: Self-Love

Each day has a different prompt to give your mental health a boost. They’re short, so schedule a few minutes every day to fill them out! Jericho and Elise even talk through them in the workouts.

Coach Tip

A big part of mental health is what we put into our bodies as fuel. When appropriate, reinforce the importance of Shakeology and Beachbody Performance Energize and Recover supplements to help them get results. Here are a few idea starters for posts:

1. Share your favorite Shakeology recipes.
2. Share how the Shakeology Wellness Tracker has helped you stay consistent, and the benefits you’ve noticed.
3. Create an Instagram Reel or TikTok of your pre-workout/post-workout routine featuring Shakeology, Energize, and Recover.
4. Describe how Shakeology, Energize, and Recover have positively impacted your health and fitness.

image

Prep Day 2:

US

What’s great about this program is that it makes consistency and results achievable for EVERY BODY.

Each week you’ll do 3 strength-building workouts and 1 cardio workout. They’re all NO impact. Autumn crafted these workouts to minimize the stress on your joints while still giving you a good workout in under 30 minutes. She puts the focus on eccentric (lengthening) movements that help optimize your results by maximizing time under tension.

Autumn also created 4 optional indoor cycling rides called 4 Rides For Every Body, available exclusively on BODi, that you can integrate with your regular workouts. You’ll need a Beachbody bike or any stationary bike to do these rides. If you purchased a Total-Solution Pack, you could have opted-in for the first 30 days of a monthly BODi subscription. But if you still need a BODi membership, send me a message.

I want to quickly touch on my number-one nutrition must-have: Shakeology. It’s a superfood shake that’s delicious and filled with unique botanicals you don’t usually get in the average diet. It helps provide healthy energy, curb cravings, and support healthy weight loss.* There are tons of ways to enjoy it.

Coach Tip
Share your favorite Shakeology flavor, your go-to recipe, and when you like to drink it.

If you drink Shakeology, what’s your favorite recipe? I’m always looking to try something new!

Today’s To-Do’s:
Watch the Introduction video on Beachbody On Demand to get an overview of the 4 Weeks For Every Body program and how it works.

Coach Tip
Upload the Get Started Guide, Quick Start Nutrition Guide, Workout Calendar, and Dumbbell Tracker PDFs to the “Files” section of this group on BODgroups so your challengers have easy access to them.

*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

What’s great about this program is that it makes consistency and results achievable for EVERY BODY.

Each week you’ll do 3 strength-building workouts and 1 cardio workout. They’re all NO impact. Autumn crafted these workouts to minimize the stress on your joints while still giving you a good workout in under 30 minutes. She puts the focus on eccentric (lengthening) movements that help optimize your results by maximizing time under tension.

Autumn also created 4 optional indoor cycling rides called 4 Rides For Every Body, available exclusively on BODi, that you can integrate with your regular workouts. You’ll need a Beachbody bike or any stationary bike to do these rides. If you purchased a Total-Solution Pack, you could have opted-in for the first 30 days of a monthly BODi subscription. But if you still need a BODi membership, send me a message.

I want to quickly touch on my number-one nutrition must-have: Shakeology. It’s a superfood shake that’s delicious and filled with unique botanicals you don’t usually get in the average diet. It helps provide healthy energy and supports healthy weight loss. There are tons of ways to enjoy it.

Coach Tip
Share your favorite Shakeology flavor, your go-to recipe, and when you like to drink it.

If you drink Shakeology, what’s your favorite recipe? I’m always looking to try something new!

Today’s To-Do’s:
Watch the Introduction video on Beachbody On Demand to get an overview of the 4 Weeks For Every Body program and how it works.

Coach Tip
Upload the Get Started Guide, Quick Start Nutrition Guide, Workout Calendar, and Dumbbell Tracker PDFs to the “Files” section of this group on BODgroups so your challengers have easy access to them.

UK

What’s great about this program is that it makes consistency and results achievable for EVERY BODY.

Each week you’ll do 3 strength-building workouts and 1 cardio workout. They’re all NO impact. Autumn crafted these workouts to minimize the stress on your joints while still giving you a good workout in under 30 minutes. She puts the focus on eccentric (lengthening) movements that help optimize your results by maximizing time under tension.

Autumn also created 4 optional indoor cycling rides called 4 Rides For Every Body, available exclusively on BODi, that you can integrate with your regular workouts. You’ll need a Beachbody bike or any stationary bike to do these rides. If you purchased a Total-Solution Pack, you could have opted-in for the first 30 days of a monthly BODi subscription. But if you still need a BODi membership, send me a message.

I want to quickly touch on my number-one nutrition must-have: Shakeology. It’s a superfood shake that’s delicious and filled with unique botanicals you don’t usually get in the average diet. It helps provide healthy energy and supports healthy weight loss. There are tons of ways to enjoy it.

Coach Tip
Share your favorite Shakeology flavor, your go-to recipe, and when you like to drink it.

If you drink Shakeology, what’s your favorite recipe? I’m always looking to try something new!

Today’s To-Do’s:
Watch the Introduction video on Beachbody On Demand to get an overview of the 4 Weeks For Every Body program and how it works.

Coach Tip
Upload the Get Started Guide, Quick Start Nutrition Guide, Workout Calendar, and Dumbbell Tracker PDFs to the “Files” section of this group on BODgroups so your challengers have easy access to them.

image

Prep Week DAY 2

One of the first things you’ll notice about Megan is her incredible energy and motivational style. You’re going to work hard, but I promise she’ll keep you engaged and fired up. The workouts are set to the music beat, which will drive your pace and rhythm 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.

Now, let’s talk about your nutrition. There’s so much information out there, and it seems like every day there’s a new fad diet or theory on weight loss. 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 #mbfa—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.

GREAT NEWS! If you purchased a Challenge Pack, you’ll get streaming access to BOTH nutrition programs. You’ll also 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. Check out the #mbfa Get Started Guide for details on how to get started with either nutrition program.
  2. Make sure you’re stocked up on Shakeology.
  3. Got a question? Fire away in the comments.

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Prep DAY 2

Here’s why 9 Week Control Freak is so unique. Autumn packs an incredibly effective and intense workout into about 30 minutes, 5 days a week. You’ll get as good a workout as some people get after an hour in the gym. This is about working out smarter and harder, not longer. If you’re like me, you want to work out and get on with your day.

Three innovative training methods—what we’ll be referring to as DCT-T (density training, strength complexes, and Tabata cardio)—will target major muscle groups with a combination of resistance training and cardio to help build strength, increase stamina, and boost your cardiovascular fitness. Those might sound confusing, so let me break it down!

Density Training: You’ll do as many sets of 5 different exercises as you can before the time expires. You control the pace and intensity, but the goal is to take as little rest as possible. The harder and faster you go without sacrificing good form, the more fat you’ll burn and the more muscle you’ll build.

Strength Complexes: Autumn stacks moves together in a way that maximizes your time and results by efficiently targeting multiple muscle groups to build greater strength. You’ll only need one pair of dumbbells or the Control Track for each complex, but you won’t put them down until you’ve completed every set of every exercise. No rest equals more time under tension—a key growth stimulus.

Tabata Cardio: Crush calories and burn fat as you help chisel your body and increase endurance by challenging your speed, strength, and staying power.

I told you Autumn has thought of everything!

If you’re following the official program, in addition to dumbbells and a step, you’ll need two pieces of essential equipment: the Control Track and a Core Ball. The Control Track will blow your mind—it’s super-adjustable, and designed to hit your muscles from multiple angles while increasing your time under tension, a key muscle-growth driver. The Core Ball will target and engage your core, helping you burn more calories while you tighten and tone everything. Who doesn’t love that?

If using this equipment isn’t an option, you can follow 9 Week Control Freak: Off the Wall, which is designed to give you the program experience with just dumbbells. It includes 15 workouts total—5 for each of the 3 phases, meant to be done for 3 weeks each. Following the original 9 Week Control Freak program with the equipment is the best way to achieve results, but you’ll still see incredible results with this alternative path.

We are going to be taking control for 9 weeks and you need to make sure that you are eating correctly so you have the energy to give it your all, but in the right portions so you’re also achieving your goals. 9 Week Control Freak comes with Beachbody’s Quick Start Nutrition Guide, which provides an overview of our nutrition programs and products, with some sample recipes.

But if you really want to be a control freak, as I mentioned yesterday, Autumn suggests you follow her Ultimate Portion Fix program , which is exactly what she and the cast used while doing the program . There are 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. No matter which path you choose with Ultimate Portion Fix, you will learn to be in control of your food instead of food controlling you. There is so much flexibility in this program and many delicious recipes available. Follow it properly and you’ll feel more full and satisfied. No starvation, no deprivation.

For 9 Week Control Freak, we calculate our containers based on the moderately challenging exercise calculation. But that’s not because it’s easy—we pack so much into a short period of time. You may choose to follow 2B Mindset, Beachbody’s other nutrition program . If you do, make sure to check out the 2B Mindset & Exercise video for any modifications. As a reminder, if you purchased a 9 Week Control Freak Challenge Pack you get streaming access to both of these nutrition programs , plus the portion-control containers and 2B Mindset Tracker. You’ll get digital access to all the program materials for these programs , but if you prefer to have printed copies of the Ultimate Portion Fix Logbook, Workbook, or FIXATE cookbooks, you can always purchase them at TeamBeachbody.com.

Whichever nutrition program you follow, what matters most is that you truly take control and follow it. If you need help picking your plan, 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. Check out Ultimate Portion Fix and 2B Mindset on Beachbody On Demand and pick the one that’s right for you. If you need help deciding, please ask me.
  2. Remove for France: Make sure you’re stocked up on Shakeology.
  3. Got a question? Fire away in the comments.
Coach Tip
Upload the Get Started Guide and other program materials to the Files section of your group on BODgroups, so participants have easy access.

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

Want to know why LET’S GET UP! is so unique?

Shaun T takes easy-to-follow dance fitness and combines it with resistance training so you not only get the FUN of dancing, you get a workout that delivers results! Every day is a new opportunity to love yourself and feel amazing while doing something good for your body and your health.

I know you’re going to love Shaun’s positivity and the way he empowers you to be authentically YOU. From the moment you get up in the morning, you have something to look forward to—your LET’S GET UP! workout, this group, and the joy that comes from celebrating all that your body can do.

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 Quick Start Nutrition Guide 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 three important LET’S GET UP! videos: Getting Started, Introduction to Nutrition Programs, and Introduction to Nutrition Supplements on Beachbody On Demand. I also recommend that you watch the Getting Started With Shakeology video here: https://www.beachbodyondemand.com/programs/shakeology/start-here

In the Getting Started video Shaun introduces you to the program and shares some of his steps for getting started.
The Introduction to Nutrition Programs video shares Beachbody’s approach to nutrition and introduces you to 2B Mindset and Ultimate Portion Fix as part of the total solution. Both nutrition programs are designed to help you get the best results with LET’S GET UP!—and beyond.

I know a lot of people struggle with what to eat, and there’s a ton of overwhelming information out there. 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:

2B Mindset, created by Ilana Muhlstein, MS, RDN, is a flexible approach to weight loss that lets you eat larger volumes of food so you feel satisfied physically and emotionally. Plus, you don’t have to deprive yourself of your favorite things, like carbs, sweets, or alcohol.

Ultimate Portion Fix, created by fitness and nutrition expert Autumn Calabrese, helps give you control over food by teaching you how to portion out what you eat with easy-to-use color-coded containers. You’ll learn how to create delicious, perfectly portioned meals aligned to your goals while still enjoying the foods you love (even dessert and wine!).

Today’s To-Do’s:

  1. Watch the Getting Started, Introduction to Nutrition Programs, and Introduction to Nutrition Supplements videos on Beachbody On Demand.
  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.

image

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.

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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 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.

*Supporting assets are coming soon.

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.

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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.

image

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.

image

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.

image

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.

image

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.

image

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.

image

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.

image

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.

image

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.

image

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 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.

image

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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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.

image

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.

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 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!

image

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 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.

image

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.

*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

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 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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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 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

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?

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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.

image

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.

image

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!

*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.

image

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 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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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!
image

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.

image

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.

image

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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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!

image

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!

image

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!

image

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!

image

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 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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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 .

image

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

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!

image

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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Workout Day 14: Rest or Recovery Stretch

Today: Rest or Recovery Stretch

Happy rest day! What are you all up to today?

I’d like you to spend some time thinking about the progress you’ve made in the last two weeks. Think about which moves you’ve improved on. Are there any that you enjoy doing more than you did your first week? Is there any way you can challenge yourself in Week 3? If so, write it on your notepad and check it off once you conquer it.

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

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

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Prep Week DAY 1

US

Welcome to our 10 Rounds group!

I can’t tell you how long I’ve been waiting for a killer boxing program like 10 Rounds. Honestly, boxing is hands-down one of the best TOTAL-body workouts you can do—slender arms, strong core, stamina-building, all of it. But for me, stepping into a ring at a scary boxing gym was NOT gonna happen.

That’s why I love that I can learn all the fundamentals of boxing at home with Super Trainer Joel Freeman. I’m talking the jabs, uppercuts, hooks—all those punches that are gonna keep your arms moving and heart pounding.

It’s a for sure intense 5 days a week, but it’s also tons of fun. The entire program is shot on the road with Joel and the cast—you’ll get to try new workouts as they go from city to city visiting iconic locations. I’ll get into what those workouts look like a little later; for now, let’s focus on being 100% prepared for the weeks to come.

During this Prep Week, I’ll be giving you some pointers so you can start strong from the very first workout. One thing I do every day is drink Shakeology to help maximize my results—you’ll see how super-important it is for your own 10 Rounds results. I can tell my body feels and functions at its best when I’m getting all my nutrients. First, I start my day with Shakeology (even on non-workout days!). It’s delicious superfood nutrition made with a blend of proteins, prebiotics, probiotics, digestive enzymes, adaptogens, vitamins, and minerals—the stuff your body begs for to help maintain a high level of performance during your entire 6-week commitment.*

On workout days you’ll also take Beachbody Performance Energize and Recover to help you tackle every workout with laser-sharp focus and recover optimally between them.*†‡

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

  1. Why are you excited for 10 Rounds?
  2. Where do you live?
  3. What is your occupation?
  4. Which Shakeology flavor(s) are you drinking?
  5. Which Beachbody Performance supplement(s) are you taking and why?
  6. What are your goals?
  7. How can our supportive group best help you reach your goals?

Tomorrow, I’ll share more about how this group will work. See you then!

*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.
†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. Assess your daily schedule—are you ready to commit?
  2. Congratulate yourself for taking this incredible step for your health!
  3. Watch the 10 Rounds Getting Started video.

CA

Welcome to our 10 Rounds group!

I can’t tell you how long I’ve been waiting for a killer boxing program like 10 Rounds. Honestly, boxing is hands-down one of the best TOTAL-body workouts you can do—slender arms, strong core, stamina-building, all of it. But for me, stepping into a ring at a scary boxing gym was NOT gonna happen.

That’s why I love that I can learn all the fundamentals of boxing at home with Super Trainer Joel Freeman. I’m talking the jabs, uppercuts, hooks—all those punches that are gonna keep your arms moving and heart pounding.

It’s a for sure intense 5 days a week, but it’s also tons of fun. The entire program is shot on the road with Joel and the cast—you’ll get to try new workouts as they go from city to city visiting iconic locations. I’ll get into what those workouts look like a little later; for now, let’s focus on being 100% prepared for the weeks to come.

During this Prep Week, I’ll be giving you some pointers so you can start strong from the very first workout. One thing I do every day is drink Shakeology to help maximize my results—you’ll see how super-important it is for your own 10 Rounds results. I can tell my body feels and functions at its best when I’m getting all my nutrients. First, I start my day with Shakeology (even on non-workout days!). It’s delicious superfood nutrition made with a blend of proteins, prebiotics, probiotics, digestive enzymes, adaptogens, vitamins, and minerals—the stuff your body begs for to help maintain a high level of performance during your entire 6-week commitment.*

On workout days you’ll also take Beachbody Performance Energize and Recover to help you tackle every workout with laser-sharp focus and recover optimally between them.*†‡

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

  1. Why are you excited for 10 Rounds?
  2. Where do you live?
  3. What is your occupation?
  4. Which Shakeology flavor(s) are you drinking?
  5. Which Beachbody Performance supplement(s) are you taking and why?
  6. What are your goals?
  7. How can our supportive group best help you reach your goals?

Tomorrow, I’ll share more about how this group will work. See you then!

†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. Assess your daily schedule—are you ready to commit?
  2. Congratulate yourself for taking this incredible step for your health!
  3. Watch the 10 Rounds Getting Started video.

UK

Welcome to our 10 Rounds group!

I can’t tell you how long I’ve been waiting for a killer boxing program like 10 Rounds. Honestly, boxing is hands-down one of the best TOTAL-body workouts you can do—slender arms, strong core, stamina-building, all of it. But for me, stepping into a ring at a scary boxing gym was NOT gonna happen.

That’s why I love that I can learn all the fundamentals of boxing at home with Super Trainer Joel Freeman. I’m talking the jabs, uppercuts, hooks—all those punches that are gonna keep your arms moving and heart pounding.

It’s a for sure intense 5 days a week, but it’s also tons of fun. The entire program is shot on the road with Joel and the cast—you’ll get to try new workouts as they go from city to city visiting iconic locations. I’ll get into what those workouts look like a little later; for now, let’s focus on being 100% prepared for the weeks to come.

During this Prep Week, I’ll be giving you some pointers so you can start strong from the very first workout. One thing I do every day is drink Shakeology to help maximize my results—you’ll see how super-important it is for your own 10 Rounds results. I can tell my body feels and functions at its best when I’m getting all my nutrients. First, I start my day with Shakeology (even on non-workout days!). It’s delicious superfood nutrition made with a blend of proteins, prebiotics, probiotics, digestive enzymes, adaptogens, vitamins, and minerals—the stuff your body begs for to help maintain a high level of performance during your entire 6-week commitment.*

On workout days you’ll also take Beachbody Performance Energize and Recover to help you tackle every workout with laser-sharp focus and recover optimally between them.*†‡

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

  1. Why are you excited for 10 Rounds?
  2. Where do you live?
  3. What is your occupation?
  4. Which Shakeology flavor(s) are you drinking?
  5. Which Beachbody Performance supplement(s) are you taking and why?
  6. What are your goals?
  7. How can our supportive group best help you reach your goals?

Tomorrow, I’ll share more about how this group will work. See you then!
†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. Assess your daily schedule—are you ready to commit?
  2. Congratulate yourself for taking this incredible step for your health!
  3. Watch the 10 Rounds Getting Started video.

Welcome to the 10 Rounds Challenge Group!
To access closed captions: click on the “CC” icon in the lower right corner of the video and select “English (United States) CC

Prep Week DAY 2

Let’s talk a little more about 10 Rounds and why it’s so unique.

10 Rounds is built around the simple, precise (and supereffective) principles of boxing, minus the impact. Joel puts it this way:

“We’re going to build killer combinations of punches and footwork, with a heavy emphasis on repetition, to create deep grooves of muscle memory.” He adds, “I want you to get out of your head, stop overthinking the moves, and let your body do what I’ve taught it to do. All you have to do is give me intensity with every punch.”

Joel’s job is to guide you through every sequence. Your job is to get in the zone mentally and give it your all. Here’s how I’ve structured our group:

Coach Tip

Explain how you’ve specifically structured the group: how many workouts per week, when you plan on posting, etc. You should encourage your customers to drink Shakeology every day, even on days they don’t work out.

Before we jump into the program, you’ll want to watch two important clips: Introduction to 10 Rounds Nutrition and Boxing Basics. In the first, you’ll get an overview of how nutrition will work with 10 Rounds and the second clip will teach you how to properly throw a punch, so you can focus on good form and maximizing every move.

Today’s To-Do’s:

  1. Watch the Introduction to 10 Rounds Nutrition and Boxing Basics videos on Beachbody On Demand.
  2. Make sure you’re stocked up on Shakeology and Beachbody Performance supplements.
  3. Got a question? Fire away in the comments.

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Setup Week: DAY 1

Welcome to your 4 Weeks of THE PREP Challenge Group! Some of you are here because you want to build up to 6 Weeks of THE WORK or other advanced Beachbody programs. Others are here to get stronger and leaner while taking your fitness to the next level. Well, with the help of this group, you’ll be able to do both!

4 Weeks of THE PREP was created by Super Trainer Amoila Cesar. He’s got a killer resume as a trainer for professional athletes, celebrities, and even regular people just like us. He designed 4 Weeks of THE PREP with the same kind of functional training he uses to get his private clients into incredible shape, but with modifications for every exercise. So no matter where you’re at, you’ll be able to do this program!

In just four weeks, THE PREP is going to help us gain muscle and torch fat, all while preparing us for more advanced training (like the kind found in Amoila’s program 6 Weeks of THE WORK). There will be days when things get tough, but no matter what, this group will have your back. Feel free to share your challenges, your victories, or just how you’re feeling on a day-to-day basis. I want us to be able to rely on each other for support as we take on this challenge together.

So, let’s get into it. Share your answers to the questions below so we can get to know each other a little better. I’ll start.

  1. Why are you excited for 4 Weeks of THE PREP?
  2. Did you take the 6 Weeks of THE WORK Fit Test?
  3. What is your occupation?
  4. Which Shakeology flavor(s) is(are) your favorite(s)?
  5. Do you take any Beachbody Performance supplements? If yes, which ones and why?
  6. What are your goals? Are you planning on doing 6 Weeks of THE WORK after this?
  7. How can our group help support you and reach your goals?

One more thing—here’s a special message from Amoila as we get ready for the next four weeks!

View the Welcome to 4 Weeks of THE PREP Challenge Group Video.

Welcome to 4 Weeks of the PREP

Prep Week DAY 3

Here’s how the program works: For 6 weeks, Joel leads you through 3 days of boxing training and 2 days of strength-building workouts with weights to help you get a true, full-body transformation. You won’t be hitting a heavy bag or sparring partner…but you can always pretend ;). Instead, you’ll be doing it the way boxers spend a lot of their training time—shadowboxing. “I’m going to show you how to work your whole body with every punch, just like the pros in the gym,” explains Joel.

Trust me, Joel’s got this. Just listen to his call-outs and tune in to the beat of the music—your body will follow. The boxing workouts with conditioning drills are broken up into 10 rounds, 3 minutes each, and progress over the 6 weeks. The 2 days of weightlifting workouts include one day of upper body to build strength and lean muscle, and one day of lower body to power up your legs, the foundation of every punch.

Let’s talk equipment: You’ll need a set of light, medium, and heavy dumbbells, 12” Beachbody Resistance Loops—included in all 10 Rounds packs—and a small towel. Now that you’ve watched the Boxing Basics video, you can go ahead and 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.

Today’s To-Do’s:

  1. Make sure you’ve got all your equipment together in one place.
  2. Try the 10 Rounds sample workout.
  3. Share some motivation with the group! We all need each other to succeed.

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Setup Week: DAY 2

Many people think you just need to work out to get in shape. But that approach is missing something that’s key to your success: nutrition. That’s why your 4 Weeks of THE PREP program includes the Beachbody Guide to Nutrition.

The Beachbody Guide to Nutrition shows you how to start making healthy eating choices and how to stick with them. It’s filled with super-yummy recipes and simple tips you can start incorporating into your daily life TODAY. It also has additional information on 2B Mindset and Ultimate Portion Fix, two in-depth nutrition programs that can help you get even better results with 4 Weeks of THE PREP and teach you healthy eating habits for life.

Before we start the program next week, make sure you dive into this guide. It’s on Beachbody On Demand listed under the 4 Weeks of THE PREP’s Program Materials tab. Hit me up if you need help choosing the nutrition program that’s best for you!

Coach Tip

Consider ending this post by asking who has used 2B Mindset, Ultimate Portion Fix, or the Beachbody Guide to Nutrition. Encourage them to share their experiences (which program they’ve used, how it helped them on their journey, etc.) with the group. Don’t forget to share which nutrition program you plan on using as well.

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Prep Week DAY 4

As you know, all your workouts are ready to stream on Beachbody On Demand, including the first of two prep workouts. But it’s also where you can find all the program materials for 10 Rounds.

Here’s a list of what’s on BOD:

  • Instructional Videos
  • 10 Rounds Getting Started
  • 10 Rounds Boxing Basics
  • Introduction to 10 Rounds Nutrition
  • Workouts
  • 10 Rounds sample workout
  • 10 Rounds prep workouts (2 total)
  • 10 Rounds program workouts (30 total)
  • Program Materials
  • Get Started Guide
  • Beachbody Guide to Nutrition
  • Workout Calendar
  • Ultimate Portion Fix 7-Day Meal Plan (Regular & Vegan)
  • 2B Mindset 7-Day Meal Plan (Regular & Vegan)

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. Do the 10 Rounds Boxing Prep workout.

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Setup Week: DAY 3

I’ve been getting some DMs about what equipment you need for 4 Weeks of THE PREP. Make sure you have the following to get the most out of this program:

  • Dumbbells: You’ll need light, medium, and heavy weights.
  • Resistance Loops: The ones we’re going to use include three resistance levels. You can purchase them in either of two sizes on TeamBeachbody.com. Message me if you need help choosing a size.
  • Strength Slides and Booties: The booties allow you to use the slides on smooth, hard floors.
  • Chin-Up Bar and Chin-Up Max: These are optional, but they can help optimize your results. If you don’t have them, Amoila will give you alternative exercises when the workouts call for pull-ups or chin-ups.
  • Mat (optional): There are moves on the ground for which you may want some added cushioning, but this is optional so be your own best judge.

Message me if you’re interested in any of this equipment, most of which can be bought on TeamBeachbody.com.

Also, don’t forget to read and follow the safety instructions that come with your equipment and make sure the equipment is properly assembled before you start your first workout.

Has anyone tried the 4 Weeks of THE PREP Sample Workout on Beachbody On Demand? What did you think?

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Prep Week DAY 5

To get the results you want, you have to bring your A-game to the ring and the kitchen. Make no mistake, you have to be 110% on top of your nutrition, even on days off, to really see a change in the next 6 weeks.

The Beachbody Guide to Nutrition, which comes with the 10 Rounds program, has a custom eating plan based on your goals and body type. You can follow this throughout the program to give your body the nutrients and calories you’ll need to succeed. Read through the Beachbody Guide to Nutrition and make sure you understand your eating plan and make note of the recipes you want to prepare.

Also, make some time to food shop and meal prep so you can keep your body fueled and ready for what’s ahead. If you’re doing 10 Rounds with the premium nutrition program 2B Mindset or Ultimate Portion Fix, you’re in luck because you’ll find 7-day sample meal plans for each on Beachbody On Demand. 2B Mindset is a positive approach to weight loss that helps you conquer emotional eating and build a healthy relationship with food. And Ultimate Portion Fix uses simple color-coded containers to take the guesswork out of eating the right portions, every time, while you still get to enjoy your favorite foods.

The Beachbody Guide to Nutrition that comes with 10 Rounds is a great place to start your healthy eating journey but the premium programs I mentioned have helped me and a lot of my close friends take charge of the nutrition aspect that tends to hold many people back. (Message me for details about 2B Mindset or Ultimate Portion Fix.)

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 for you, answer your questions, and reassure you that it is possible with just a little help. (Message me for details about these options.)

Don’t be shy if you already have questions or feel confused. Leave a comment and I’ll be sure to answer.

Today’s To-Do’s:

  1. Pick a nutrition program (reach out to me if you need help choosing the right one). The Beachbody Guide to Nutrition is a great place to start but 2B Mindset and Ultimate Portion Fix are both comprehensive solutions I personally recommend.
  2. Do the 10 Rounds Lift Prep workout.

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Setup Week: DAY 4

Have you logged in to Beachbody On Demand yet? If you’ve never used BOD before, make sure you check it out before we get started next week. You can access it on your TV, desktop, tablet, or phone. It’s where you’ll find your workouts and more resources for 4 Weeks of THE PREP.

  • Get Started Guide: Your brief guide for helping you start 4 Weeks of THE PREP on the right foot.
  • 4 Weeks of THE PREP Sample Workout: This workout showcases a variety of functional training moves you’ll be doing throughout the program.
  • Beachbody Guide to Nutrition: It contains healthy eating tips, advice, and guidance to help fuel optimal performance and results.
  • Workout Calendar: Follow this schedule exactly. You can start the program any day of the week, but complete your workouts and rest days in the order they appear on the calendar.
  • Spotify Playlists: Amoila made playlists (in clean and explicit versions) to get you hyped up while you do these workouts.

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