Week 1 – Challenge Group Guides

Week 1 Day 1

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

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

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

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

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

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

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

Week One – Day 1

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

Here’s a week 1 checklist I put together:

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

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

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

Week One – Day 2

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

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

Week 1 Day 2

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

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

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

Week 1 Day 3

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

Week One – Day 3

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

Week 1 Day 4

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

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

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

Week 1 Day 5

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

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

Week One – Day 4

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

Week 1 Day 6

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

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

Week 1 Day 7

Great job!!

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

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

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

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

Workout Day 1: Chest & Biceps

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Today’s workout—Chest & Biceps

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

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

Coach Tip

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

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

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

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

CA

Today’s workout—Chest & Biceps

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

Coach Tip

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

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

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

UK

Today’s workout—Chest & Biceps

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

Coach Tip

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

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

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

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

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

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

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

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

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

Coach Tip

Make sure to share your “why” also!

CA

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

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

Coach Tip

Make sure to share your “why” also!

UK

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

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

Coach Tip

Make sure to share your “why” also!

Workout Day 1:

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Today’s workout—Upper Body FIRE 1

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

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

Coach Tip 1

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

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

Coach Tip 2

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

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

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

CA

Today’s workout—Upper Body FIRE 1

Coach Tip 1

Coach Tip 2

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

UK

Today’s workout—Upper Body FIRE 1

Coach Tip 1

Coach Tip 2

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

Workout Day 1:

Today’s workout—Week 1: Pull

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

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

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

You’re off to a great start!

Day 1:

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

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

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

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

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

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

Share how you’re feeling!

Coach Tip

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

Day 1: Lower Body Burn

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

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

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

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

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

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

Day 1: Lower Body Strength

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It’s here! Day 1!

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

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

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

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

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

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

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

Coach Tip

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

CA

It’s here! Day 1!

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

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

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

Coach Tip

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

UK

It’s here! Day 1!

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

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

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

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

Coach Tip

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

*Supporting assets are coming soon.

Week One – Day 5

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

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

Captain tip

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

DAY 1: Total Body Strength and Fat Blasting Ladders

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

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

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

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

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

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

CA

UK

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

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

Day 1: Lower Body Burn Advanced

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

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

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

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

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

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

CA

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

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

UK

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

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

Day 1: Lower Body Strength

US

It’s here! Day 1!

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

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

Coach Tip

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

CA

It’s here! Day 1!

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

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

Coach Tip

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

UK

It’s here! Day 1!

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

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

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

Coach Tip

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

DAY 1: FEEL GOOD

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

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

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

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

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

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

CA

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

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

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

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

UK

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

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

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

DAY 1: DCT-T: Back & Biceps

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

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

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

Reminder to drink your Shakeology.

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

DAY 1: SUPERPOWER: CALM

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

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

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

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

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

It’s not any harder than that!

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

Coach Tip

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

Workout Day 2: Quads & Calves

Today’s workout—Quads & Calves

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

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

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

Coach Tip

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

Workout Day 2: HIIT IT

Today’s workout—HIIT It

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

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

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

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

Portion Fix Mexican Chicken Tortilla Soup (pg. 52)

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

Workout Day 2:

Today’s workout—Mobility FLOW 1

How’s everyone feeling today? If you’re a little sore, no sweat. We’ve got Elise’s Mobility FLOW workout on deck today. It’s low-impact but it’s definitely a workout. It’ll help us improve movement, increase mobility, and enhance strength.

I love that FIRE AND FLOW’s schedule alternates high and low intensities. It truly feels like a more sustainable way to sweat because I’m not pushing my body beyond its limits every day. I can go hard and then get a day to recover and rejuvenate.

Coach Tip

Sometimes people think eating healthfully means eating the same nutritious foods and meals over and over again. However, having a variety of recipes in your back pocket can help you stay consistent and prevent you from burning out on the same meals. To give your group members recipe inspiration while cross-promoting our nutrition programs, share your favorite recipes from 2B Mindset and Portion Fix.

Here are a couple of fan-favorites that are protein-packed and perfect for FIRE AND FLOW.

FIXATE Tuna Salad with Artichokes and Olives: https://bod-cms-assets.prod.cd.beachbodyondemand.com/bod-cms/wp-content/uploads/2021/02/18110408/FXR_Tuna_Salad_with_Artichokes_and_Olives_R_03.19.18.pdf

2B Mindset Honey Mustard Salmon with Roasted Veggies: https://bod-cms-assets.prod.cd.beachbodyondemand.com/bod-cms/wp-content/uploads/2021/08/10095655/2B-EN-Honey_Mustard_Salmon_with_Roasted_Veggies-11.23.20-Recipe.pdf

If it’s challenging to make meals ahead of time, try prepping proteins beforehand and then pairing them with freshly made sides.

Day 2:

US

I know it can be challenging to remove a bunch of foods at once, so let’s focus on what we’re adding to replace and rebalance your body. This is a food-first approach that’s supported by supplements that can help promote your gut health.

Vegan Shakeology: Not only does it help fill gaps in your nutrition, it can help curb cravings and provide healthy energy.* Try the Vegan Apple Spice Shakeology recipe under The 4 Week Gut Protocol tile on BOD and let us know what you think!

Optimize: This proprietary blend of enzymes helps your body break down carbs, protein, and fat.*

Revitalize: A prebiotic and probiotic blend that can help support beneficial flora in the digestive tract to aid digestion and help maintain gut health.*

Are you using all three of these supplements? If you still need any, just let me know and I’ll help you get them.

Today’s 4 Weeks For Every Body workout is Week 1: Legs. This workout will help you burn calories and build lower-body strength. Let us know what you think of 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

Vegan Shakeology: It’s a key part of focusing on your health, so you’ll want to drink it daily for all those yummy proteins, antioxidants, bacillus coagulans, phytonutrients, digestive enzymes, fiber, and adaptogens.
Try the Vegan Apple Spice Shakeology recipe under The 4 Week Gut Protocol tile on BOD and let us know what you think!

Are you using Vegan Shakeology? If you still need any, just let me know and I’ll help you get them.

Today’s 4 Weeks For Every Body workout is Week 1: Legs. This workout will help you burn calories and build lower-body strength. Let us know what you think of it!

UK

Vegan Shakeology: it helps support energy levels,† normal digestion,‡ and immune system function.††
Try the Vegan Apple Spice Shakeology recipe under The 4 Week Gut Protocol tile on BOD and let us know what you think!

Are you using all three of these supplements? If you still need any, just let me know and I’ll help you get them.

Today’s 4 Weeks For Every Body workout is Week 1: Legs. This workout will help you burn calories and build lower-body strength. Let us know what you think of it!

††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.

Workout Day 2:

US

If you’ve ever done an Autumn program, you know how much she loves leg day! Here’s how she describes today’s workout:

Squats, lunges, deadlifts, and bridges will set your legs on fire as you torch calories and build lower-body strength. Each of these workouts is less than 30 minutes long. They will make you stronger, fitter, and the benefits extend to your gut as well!

You’re going to need your Energize today! (Note: If you’re doing The 4 Week Gut Protocol, you’re allowed to take Energize.)

And you’ll definitely need Recover to help your legs feel better for the next workout.*

Are you drinking enough water? You can always add Hydrate to your water for extra hydration and to help your 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.

CA

If you’ve ever done an Autumn program, you know how much she loves leg day! Here’s how she describes today’s workout:

You’re going to need your Energize today! (Note: If you’re doing The 4 Week Gut Protocol, you’re allowed to take Energize.)

And you’ll definitely need Recover to help your legs feel better for the next workout.

Are you drinking enough water? You can always add Hydrate to your water for extra hydration and to help your recovery.

UK

If you’ve ever done an Autumn program, you know how much she loves leg day! Here’s how she describes today’s workout:

You’re going to need your Energize today! (Note: If you’re doing The 4 Week Gut Protocol, you’re allowed to take Energize.)

And you’ll definitely need Recover to help your legs feel better for the next workout.

Are you drinking enough water?

Day 2: Core Circuit

US

How are we feeling about yesterday’s workout? I am so incredibly proud of all of you, and know that we’re going to have a great 3 weeks together. Let’s remember WHY we committed to building muscle and burning fat as we take on today’s workout.

It’s Core Circuit. Get ready to sweat, because these cardio and core blocks will help maximize your fat-burning, and feature an AMRAP (as many rounds as possible) finisher to really challenge yourself. Don’t forget to record your AMRAP result in the calendar, so you can track your progress.

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

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

One last thing: If you have any peaches in the house, put them aside. If not, make a point to pick some up in the next couple of days. Trust me—I’ve got a GREAT treat coming up for you.

Nutrition Daily Check-In:
How is your nutrition going? Share some things you’ve adopted from 2B Mindset or Ultimate Portion Fix that are working for you, even if it’s your favorite meals or recipes you’ve discovered.

Coach Tip

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

CA

One last thing: If you have any peaches in the house, put them aside. If not, make a point to pick some up in the next couple of days. Trust me—I’ve got a GREAT treat coming up for you.

Coach Tip

UK

One last thing: If you have any peaches in the house, put them aside. If not, make a point to pick some up in the next couple of days. Trust me—I’ve got a GREAT treat coming up for you.

Coach Tip

Day 2: Lower Body Power

I got a lot of comments yesterday from people wondering if they should follow Amoila or the modifier. If you’re just beginning your fitness journey, or are just getting back in shape, follow the modifier until your body feels ready to join Amoila and the rest of the squad. With his cues and laser-focus on form, you’ll learn the right way to do the moves, so you feel strong and confident enough to take on bigger challenges.

Same goes for your nutrition. Depending on your effort during your workouts, you might notice your body craving more food than what you’re used to. The good news is that both Beachbody nutrition programs help you modify your plan if you feel hungrier than normal, or even light-headed. For Portion Fix, use the Moderately Challenging calculator to determine your proper calorie bracket. For 2B Mindset, review the “2B Mindset & Exercise” PDF—both can be found on Beachbody On Demand.

Have you checked out Nutrition+ yet? I mentioned it during our Prep Week, and I hope you’ll take a few minutes to dive in and see all the amazing content you get, plus exclusive access to fitness content like 630—an additional six 30-minute workouts from Amoila!

Today’s workout is Total Body Power. The seven exercises in this workout will help you build two key elements of a fit, athletic body: dynamic stability and explosive power. You’ll use your Power Loops in the warm-up to activate those glutes.

How did you feel today after your first workout yesterday? What did you think of today’s workout? Let’s share our thoughts!

*Supporting assets are coming soon.

Week One – Day 6

Daily personal development helps you maintain a positive mindset and reframe challenges. Which personal development book, podcast, or video is on your to-do list for today? Why?

Captain tip

Post a photo of your favorite personal development book or resource and share how it’s helped you.

DAY 2: Upper Body and Rest Day Roll-Out

US

How’s everyone feeling after our first day? I hope you got enough rest and are hydrated because we’re picking up the weights again to give our upper bodies a workout. Remember this is only about 20 minutes so you’ll squeeze the most out of every second with 2 rounds of 6 moves, followed by a fast and effective burnout to maximize the burn and sculpt some killer arms and shoulders.

This is a workout where you’ll want to have some lighter weights handy so you won’t sacrifice your form as you fatigue. The run prep at the end of the workout today will be just the beginning of your recovery!

Next comes the Rest Day Roll-Out—this workout will be your go-to recovery routine during the next 30 days, so learn it, love it, and spend as much time rolling out any trouble areas. It’s 25 minutes of focused recovery moves, including proper foam-rolling techniques. Your body will thank you!

Nutrition Daily Check-In:
Sometimes people need to make some modifications to their eating when they start a new fitness program and you might start to feel hungrier as you make these changes. Make sure you’re tracking your day and stick to the plan you’ve outlined and see if things improve. Of course, if you’re feeling light-headed or dizzy, review the program materials to ensure you’re getting enough of what you need.

A little tip as you make your way through this program and inevitably get hungry for snacks! One of the best things about 2B Mindset and Ultimate Portion Fix is that Ilana and Autumn both believe in living your life and not feeling deprived. With that being said, getting results means having discipline, too. Is there something you’re craving that you’re denying yourself? I know Ilana and Autumn have a hack for it, whether it’s a Shakeology ice cream recipe, a BEACHBAR, or crispy baked fries! Remember, the goal isn’t to feel deprived, but to make healthier choices.

I personally pack a BEACHBAR whenever I leave the house—Chocolate Cherry Almond is my favorite flavor. I’m always on the lookout for better snacks, and this one meets my strict requirements (just 6g of sugar but a whopping 9-10g of protein at only 150 calories). I also love that it doesn’t taste like cardboard lol. It’s seriously tasty (chocolate and almonds happen to be two of my favorite things but they have a peanut butter flavor and even a vegan option).

If you want to try BEACHBAR and you’re using a container-based nutrition plan, count it as ½ red, ½ yellow, and 1 tsp. BEACHBAR makes the perfect “protein snack” on 2B Mindset. 9-10 grams of protein (more protein than sugar), 4 grams of fiber, and 150 calories.

Be sure to check in to let us know how you’re doing on snacking, rolling, and all that good stuff.

CA

I personally pack a BEACHBAR whenever I leave the house—Chocolate Cherry Almond is my favourite flavour. I’m always on the lookout for better snacks, and this one meets my strict requirements (just 5-6g of sugar but a whopping 9-10g of protein at only 150 calories). I also love that it doesn’t taste like cardboard lol. It’s seriously tasty (chocolate and almonds happen to be two of my favourite things but they have a peanut butter flavour and even a vegan option).

Be sure to check in to let us know how you’re doing on snacking, rolling, and all that good stuff.

UK

How’s everyone feeling after our first day? I hope you got enough rest and are hydrated because we’re picking up the weights again to give our upper bodies a workout. Remember this is only about 20 minutes so you’ll squeeze the most out of every second with 2 rounds of 6 moves, followed by a fast and effective burnout to maximise the burn and sculpt some killer arms and shoulders.

Next comes the Rest Day Roll-Out – this workout will be your go-to recovery routine during the next 30 days, so learn it, love it, and spend as much time rolling out any trouble areas. It’s 25 minutes of focused recovery moves, including proper foam-rolling techniques. Your body will thank you!

Nutrition Daily Check-In:
Sometimes people need to make some modifications to their eating when they start a new fitness programme and you might start to feel hungrier as you make these changes. Make sure you’re tracking your day and stick to the plan you’ve outlined and see if things improve. Of course, if you’re feeling light-headed or dizzy, review the programme materials to ensure you’re getting enough of what you need.

A little tip as you make your way through this programme and inevitably get hungry for snacks! One of the best things about 2B Mindset and Ultimate Portion Fix is that Ilana and Autumn both believe in living your life and not feeling deprived. With that being said, getting results means having discipline, too. Is there something you’re craving that you’re denying yourself? I know Ilana and Autumn have a hack for it, whether it’s a Shakeology ice cream recipe, a BEACHBAR, or crispy baked fries! Remember, the goal isn’t to feel deprived, but to make healthier choices.

I personally pack a BEACHBAR whenever I leave the house – Chocolate Cherry Almond is my favourite flavour. I’m always on the lookout for better snacks, and this one meets my strict requirements (just 5-6g of sugar but a whopping 9-10g of protein at only 150-151 kcal). I also love that it doesn’t taste like cardboard lol. It’s seriously tasty (chocolate and almonds happen to be two of my favourite things but they have a peanut butter flavour and even a vegan option).

Be sure to check in to let us know how you’re doing on snacking, rolling, and all that good stuff.

Day 2: Core Circuit Advanced

US

What did you think of your first day? How are you feeling? Ready to crush today? Remember, this is 3 weeks of daily workouts—a huge commitment, but one I KNOW you can do.

Before we jump into the workout, I want to take a minute to emphasize the importance of drinking enough water. So often, people ask how much they should drink, so here’s a simple equation: take your weight and divide by 2. And that’s how many ounces of water you should be drinking every day. And yes, coffee and tea are fine in moderation, but they shouldn’t take the place of those glasses of water.

Today is Core Circuit Advanced. You’ll torch fat and sculpt your abs with alternating blocks of cardio and core exercises. An AMRAP finisher will make sure you maximize your burn.

About 30 minutes before every workout, I take Energize. If you know me, you know a workout never happens without it. The energy boost helps motivate me to start my workout, and helps me perform better during it. If this is your first time taking Energize, you may notice a slight tingly feeling—it can be a normal reaction to beta-alanine. Some people tingle, some don’t. If that tingly feeling bothers you, try taking half your recommended serving tomorrow.*†

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

Coach Tip

CA

What did you think of your first day? How are you feeling? Ready to crush today? Remember, this is 3 weeks of daily workouts—a huge commitment, but one I KNOW you can do.

Today is Core Circuit Advanced. You’ll torch fat and sculpt your abs with alternating blocks of cardio and core exercises. An AMRAP finisher will make sure you maximize your burn.

Coach Tip

UK

What did you think of your first day? How are you feeling? Ready to crush today? Remember, this is 3 weeks of daily workouts—a huge commitment, but one I KNOW you can do.

Today is Core Circuit Advanced. You’ll torch fat and sculpt your abs with alternating blocks of cardio and core exercises. An AMRAP finisher will make sure you maximize your burn.

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

Coach Tip

Day 2: Total Body Power

How did you feel today after your first workout yesterday? What did you think of today’s workout? Let’s share our thoughts!

DAY 2: ONE WAY

Are you ready to come back for more? Today’s workout is One Way. The fun island vibes in this high-energy routine will have you feeling the burn—and loving every second of it.

How do you feel after day one? Did you wake up excited to crush day two?

I want to hear what you think about the Cameo in the workouts. That’s the picture-in-picture preview of the next move. Was it helpful to you? I loved seeing which move was coming up next. I really think it helped me make the transitions smoother. What about you?

About 30 minutes before every workout, I take Beachbody Performance Energize. It helps give me a boost to start my workout, and helps make the workout feel easier. If this is your first time taking Energize, you may notice a slight tingly feeling—it is a normal reaction to the key ingredient beta-alanine. Some people tingle, some don’t. It’s temporary and harmless, but if that tingly feeling bothers you, try doing a half scoop tomorrow and working up to a full scoop.*

Coach Tip

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

Nutrition Daily Check-In:
How are you doing with your nutrition program? Did you do any meal prep this week? If so, share it with the group.

I know that 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.

Here’s a quick and easy recipe I often make with ingredients that I’ve prepped beforehand. [COACH—SHARE A FAVORITE SIMPLE RECIPE]

*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.

DAY 2: DCT-T Chest & Triceps

We are off and running! Who is loving that we’re now into the workouts?

As I mentioned yesterday, there are 3 phases, 3 weeks each. This first phase has three distinct weeks—Activate, Stimulate, and Accelerate. Think of it like a switch that you turn on—Activate is all about getting our bodies into the rhythm of the program . The intensity increases in Stimulate, and again in Accelerate. Autumn will be giving you new moves along the way to keep things fresh and your body working hard.

9 Week Control Freak: Off the Wall includes 15 workouts total—5 for each of the 3 phases. You’ll still do the same type of workout as those following the official program. You’ll just repeat each phase of 5 workouts for 3 weeks each.

Today’s workout is DCT-T Chest & Triceps. You’ll help sculpt a leaner, more defined torso and stronger arms with this targeted upper-body workout. Autumn keeps the intensity high, so stay focused—and hold nothing back.

Sometimes people need to make some modifications to their eating when they start a new fitness program . You might not need to modify what you’re eating with 9 Week Control Freak, but if you find yourself feeling hungrier, here’s what to do:

For Ultimate Portion Fix, make sure you’re tracking your containers and drinking enough water.
For 2B Mindset, review the 2B Mindset & Exercise PDF.

Tonight’s Controlled Stretch is Back & Biceps. No equipment needed.

How are you feeling? Are you sore? Do you feel like you’re pushing yourself? Remember, jumping into a new fitness program can take some adjustments—listen to your body, and pay special attention to your mindfulness and rest.

DAY 2: BEING PRESENT

How many times have you caught yourself not listening to someone because your mind is elsewhere? Or unconsciously shoveling food into your mouth without even noticing how it tastes? When you’re not present, you miss out on special moments that really matter.

That’s where today’s meditation, Being Present, can help. This meditation helps you set the intention to be present so your whole day becomes a lot more meaningful. When you’re present, you get to own your day rather than your day owning you. It also means that when you’re with the people you love, you’re REALLY with them, seeing and listening and actively participating in the relationships that mean the most to you.

Most people go through their whole day without noticing that they’re breathing. Breathe deeply and slowly, and pay attention to it. If you can be present with just one breath, you’re way ahead of everyone else!

Later today, after you’ve done this meditation, I want you to come back here and tell us if you notice a change in your day. Did you experience any special moments that you might have missed otherwise?

Workout Day 3: Back & Triceps

US

Today’s workout—Back & Triceps

Back to upper body today. We’re hitting the back and triceps this time, so you’ll probably need a full range of weights to work those big and small muscles. Focus on your form to squeeze the most from every rep!

What do you think about using a bench in these workouts? It’s definitely a game-changer, right? Are you surprised by how it makes the moves feel different?

Coach Tip

Consider talking about Protein Recharge to help muscle recovery overnight. Here’s a refresher about this supplement:

It has slow-release micellar casein protein to help promote muscle growth and reduce muscle breakdown*
Take it before bed to help support muscle repair and recovery while you sleep*
It helps promote muscle recovery and reduce breakdown, helps promote protein synthesis and support rebuilding, and helps boost 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.

CA

Today’s workout—Back & Triceps

What do you think about using a bench in these workouts? It’s definitely a game-changer, right? Are you surprised by how it makes the moves feel different?

Coach Tip

Consider talking about Protein Recharge to help muscle recovery overnight. Here’s a refresher about this supplement:

It has slow-release micellar casein protein to help promote muscle growth and reduce muscle breakdown
Take it before bed to help support muscle repair and recovery while you sleep
It helps promote muscle recovery and reduce breakdown, helps promote protein synthesis and support rebuilding, and helps boost recovery

UK

Today’s workout—Back & Triceps

What do you think about using a bench in these workouts? It’s definitely a game-changer, right? Are you surprised by how it makes the moves feel different?

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

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

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

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

Coach Tip

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

Workout Day 3:

US

Today’s workout—Lower Body FIRE 1

Make sure you have your dumbbells and Resistance Loops handy because today we’re hitting that lower body with Jericho! This one will definitely set your glutes and legs on fire, but it’s only 30 minutes. Just do your best and modify where you need to. Remember, your pace is the best pace!

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

Coach Tip

Regularly remind your group members that drinking Shakeology is a great way to “be good to yourself.” On top of its ability to help support your digestion, energy, and overall well-being, it’s made with numerous ingredients, like adaptogens that have been studied for other incredible health benefits. Traditional practitioners in many cultures have used adaptogens for thousands of years to help the body adapt and respond to the effects of stress.*

If you want to familiarize yourself with more of Shakeology’s ingredients, check out this link: https://www.teambeachbody.com/shop/us/shakeology/ingredients?locale=en_US

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

CA

Today’s workout—Lower Body FIRE 1

Coach Tip

If you want to familiarize yourself with more of Shakeology’s ingredients, check out this link: https://www.teambeachbody.com/shop/us/shakeology/ingredients

UK

Today’s workout—Lower Body FIRE 1

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

Coach Tip

Day 3:

How are you feeling? Do you notice a difference yet?

It’s your first rest day from the workouts, and I’ll bet you’re happy about that! But if you want to get some movement in, check out BODi for a yoga or Pilates workout, or even one of Autumn’s new cycling workouts called 4 Rides For Every Body. She created them just for this program.

BODi also gives you access to nutrition content you can’t find on BOD, like monthly recipes and meal plans with grocery lists for both Portion Fix and 2B Mindset.

Have a great self-care day!

Workout Day 3:

Rest Day

Happy first rest day! What’s your rest day routine? If you feel excessively sore—you find it difficult to get out of a chair or climb stairs, for example—definitely listen to your body and take the day off. But if you have a BODi membership and feel like moving, check out all the great live and on-demand yoga, Pilates, or meditation classes. And if you have a stationary bike, try one of Autumn’s 4 Rides For Every Body workouts.

How’s your nutrition so far? If you want a yummy recipe idea, try this Salmon Salad:
https://bod-cms-assets.prod.cd.beachbodyondemand.com/bod-cms/wp-content/uploads/2020/05/07231629/FXR-EN-Salmon_Salad-03.20.20-Recipe.pdf

For those of you following The 4 Week Gut Protocol, which recipes are on your menu this week?

DAY 3: YOUR BEST SELF

When you are your best self, what are you? I feel like my best self when I’m____.

[Fill in the blank with your own words. Are you focused, calm, compassionate, present, or kind? Choose the words that describe who you want to be.]

That’s what today’s meditation, Your Best Self, will help you decide. You’ll ask yourself who you are, and what you want to be. You’ll discover that when you get quiet enough, you can hear what you really want, and choose to bring those qualities into your life. Then you can share your best self with the world!

If you feel comfortable sharing, can you tell us what qualities you want to embody?

Coach Tip

Encourage everyone to talk and share, and also make a point of sharing YOUR OWN experiences. Your customers are looking to you for motivation, guidance, and support.

Day 3: Upper Body Burn

Hit that like button if you LOVE Megan! Her energy is INCREDIBLE and she has such a positive, motivational style. I find that she really helps me get the most out of each move, and pushes me to give her every rep I can do.

Today is Upper Body Burn. There are push-ups in the warm-up and negative push-ups in the second block. I know not everyone loves them, and I get it—but they are so important for getting strong and building muscle. So, watch your form, do what you can do, and just know that every rep counts. In this workout, you’ll hit your chest, back, shoulders, and arms with more classic weightlifting and asymmetrical training.

Nutrition Daily Check-In:
I’m hoping you’re embracing your nutrition changes just as much as your new workouts. I know that staying on-track can be a struggle. There are birthdays, events, treats, and temptations around every corner. The great news is that 2B Mindset and Ultimate Portion Fix are all about living your life while keeping you on-track so you can reach your goals. Nutrition+ is another great resource, and I didn’t want to wait too long to mention it. As a Nutrition+ member, you’ll get additional support and accountability with access to Ilana, Autumn, and their Facebook communities. You’ll also receive monthly content on hot topics, new recipes to cook, meal plans, and more to help keep you on-track.

Coach Tip

Encourage everyone to talk and share, and also make a point of sharing YOUR OWN experiences. Your customers are looking to you for motivation, guidance, and support.

Day 3: Mobility & Stability

When I’m in the mood for a snack, I reach for a BEACHBAR snack bar. Super-delicious, just 150 calories [UK: 150–151 kcal][FR: 150–151 calories], and 9–10g protein, it’s my go-to smart snack bar.

In my opinion, today’s workout is probably one of the most important of the week because it’s so much more than stretching. It’s called Mobility & Stability. For 45 minutes, you’ll calm your mind and enhance your recovery with breathing, stretching, and mobility drills that will help with your range of motion, optimize your performance throughout the week, and get your body warm all over. Don’t be surprised if you break a sweat!

When you’re done, let us know how you did!

*Supporting assets are coming soon.

Week One – Day 7

It’s so rewarding to help people reach their goals and live healthy, fulfilling lives. What’s been your favorite or most rewarding part of these first five days so far?

DAY 3: Core Fuerte and HIIT Run

US

Fuerte is the Spanish word for “strong” and today’s Core Fuerte workout will get your core strengthened over 2 rounds of 10 moves using a single dumbbell. Modify moves if you need to, and remember, you do NOT need a heavy weight to get a great workout in. Besides, you’ve got a run to get to!

HIIT Run is like the sporty cousin of Fat Blasting Ladders. You start with 1-minute intervals at RPE 5–6, then increase the intensity as the interval time decreases. Recovery time is only as long as the interval and, no matter your fitness level, everyone WALKS during the recovery here (yay!). Your goal is to put everything you have into each interval—the “afterburn” will be toasting calories long after you cross the finish line.

Speaking of maximizing results, how are you all doing with your nutrition programs? I’m personally on 2B Mindset and I love it because it’s a super-flexible approach that makes sense for my lifestyle. But for you, Ultimate Portion Fix might be the right option—a great choice if you like structure and organizing your portions.

Coach Tip

Make sure you note the nutrition program you’re using so you can share your firsthand experience. We use 2B Mindset here as an example but you might be on Ultimate Portion Fix.

Tell me some of the things you’re learning with the nutrition programs…any challenges so far?

CA

Coach Tip

Make sure you note the nutrition program you’re using so you can share your firsthand experience. We use 2B Mindset here as an example but you might be on Ultimate Portion Fix.

Tell me some of the things you’re learning with the nutrition programs…any challenges so far?

UK

HIIT Run is like the sporty cousin of Fat Blasting Ladders. You start with 1-minute intervals at RPE 5–6, then increase the intensity as the interval time decreases. Recovery time is only as long as the interval and, no matter your fitness level, everyone WALKS during the recovery here (yay!). Your goal is to put everything you have into each interval – the “afterburn” will be toasting calories long after you cross the finish line.

Speaking of maximising results, how are you all doing with your nutrition programmes? I’m personally on 2B Mindset and I love it because it’s a super-flexible approach that makes sense for my lifestyle. But for you, Ultimate Portion Fix might be the right option – a great choice if you like structure and organising your portions.

Coach Tip

Make sure you note the nutrition program you’re using so you can share your firsthand experience. We use 2B Mindset here as an example but you might be on Ultimate Portion Fix.

Tell me some of the things you’re learning with the nutrition programmes…any challenges so far?

Day 3: Upper Body Burn Advanced

If you’re doing #mbfa directly after finishing #mbf, how are you feeling? What are you noticing so far about the workouts and pace? Megan is an incredible motivator and she gets me MOVING! I love it. If you’re jumping straight into #mbfa, what are you liking so far?

Today is Upper Body Burn Advanced. You’ll work your entire upper half while lifting to the beat with more classic weightlifting and asymmetrical training. When you’re building muscle, you’re burning fat—and trust me, asymmetrical training will help maximize your burn. Watch your form and try to keep up with Megan’s pace.

Super-important thing to remember: Eating healthy does not mean you can’t enjoy your favorite foods. I LOVE pizza, and this Rainbow Veggie Flatbread Pizza is a great alternative that won’t get me off-track: https://www.beachbodyondemand.com/blog/rainbow-veggie-flatbread-pizza-recipe

Quick Checklist:

Have you gotten through all the 2B Mindset or Ultimate Portion Fix videos? If yes, and you have questions, DM me.
Did you meal plan and prep for this week? If not, why not? If yes, what are you noticing?

Coach Tip

Encourage everyone to talk and share, and also make a point of sharing YOUR OWN experiences. Your customers are looking to you for motivation, guidance, and support.

Day 3: Mobility & Stability

US

When I’m in the mood for a snack, I reach for a BEACHBAR snack bar. Super-delicious, just 150 calories, and 9–10g protein, it’s my go-to smart snack bar.

When you’re done, let us know how you did!

CA

When I’m in the mood for a snack, I reach for a BEACHBAR snack bar. Super-delicious, just 150–151 calories, and 9–10g protein, it’s my go-to smart snack bar.

When you’re done, let us know how you did!

UK

When I’m in the mood for a snack, I reach for a BEACHBAR snack bar. Super-delicious, just 150–151 kcal, and 9–10g protein, it’s my go-to smart snack bar.

When you’re done, let us know how you did!

DAY 3: LET’S TONE UP

It’s time to pick up the dumbbells! In today’s workout, Let’s Tone Up, you’re going to find out just how fun it is to lift weights to the rhythm. It might take a moment to figure out the right weight for you, but once you do, make sure you’re following Shaun’s form cues so you get a great workout.

Shaun added two resistance workouts a week to help boost your metabolism, build muscular endurance, and tone your body all over. That’s what makes this such a complete program. Are you feeling it from head to toe? I know I am! This is where Beachbody Performance Recover can be very helpful. It feeds your muscles with 20 grams of premium protein, plus branched-chain amino acids, and pomegranate extract to give your body the TLC it needs to help you recover faster so you can hit your next workout hard.* Drink it within 30 minutes of finishing your workout. If you don’t have Recover, DM me and I’ll get you hooked up.

Isn’t Shaun the best motivator? What do you love about his training style? I love how he always makes me feel I’m doing enough. I don’t have to compete with anyone else. I can just do my best and be happy with that. Even when I keep messing up a move, I feel like I can laugh it off and keep going.

How has Shaun’s motivation helped you these first few 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.

DAY 3: Tabata Cardio

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Who’s ready to sweat?! Today is Tabata Cardio, and it’s all about torching fat and building power and endurance. Tabata-style intervals will make sure you work up a sweat—and burn more calories. Give Autumn everything, and see if you can keep pace with her and the cast.

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

How is your nutrition going? Share some things you’ve adopted from Ultimate Portion Fix that are working for you, even if it’s your favorite meals or recipes you’ve discovered.

Tonight’s Controlled Stretch focuses on legs. No equipment needed.

*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

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

How is your nutrition going? Share some things you’ve adopted from Ultimate Portion Fix that are working for you, even if it’s your favorite meals or recipes you’ve discovered.

Tonight’s Controlled Stretch focuses on legs. No equipment needed.

UK

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

How is your nutrition going? Share some things you’ve adopted from Ultimate Portion Fix that are working for you, even if it’s your favorite meals or recipes you’ve discovered.

Tonight’s Controlled Stretch focuses on legs. No equipment needed.

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

Workout Day 4: Hamstrings & Glutes

Today’s workout—Hamstrings & Glutes

Get ready to hammer your hammies! (Sorry, bad joke.) This workout focuses on strengthening your hamstrings and glutes for a well-rounded backside, plus HIIT to ignite your metabolism. It’s going to burn, but you got this! Just think about how much stronger you’re getting.

I want to share this Cherry Bomb Energize Cooler recipe. It’s so delicious and incredibly refreshing! If you try it, let us know how you like it.

https://www.beachbodyondemand.com/blog/beachbody-energize-cherry-bomb-cooler

Coach Tip

Take the time to recognize some group members and the hard work they’re putting in. The workouts are difficult, but they’re showing up and getting off to a great start!

Workout Day 4:

US

Today’s workout—Functional FLOW 1

So what exactly is Functional FLOW? It’s about challenging your body to build strength, endurance, stability, and mobility through exercises that mimic everyday movement. Not to mention it’s a good way to prep for tomorrow’s FIRE workout.

Coach Tip

If you have group members who are newer to exercising every day, they may experience a few challenges. Maybe they find it tough to get through a workout. Maybe they’re feeling so sore, they consider skipping the following day’s workout. In those instances, suggest Beachbody Performance supplements.

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

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

CA

Today’s workout—Functional FLOW 1

Coach Tip

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

UK

Today’s workout—Functional FLOW 1

Coach Tip

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

Workout Day 4: 20 Minute Sweat Session OR Cycling

US

Today’s workout—20 Minute Sweat Session OR Cycling

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

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

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

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

CA

Today’s workout—20 Minute Sweat Session OR Cycling

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

UK

Today’s workout—20 Minute Sweat Session OR Cycling

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

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

Day 4:

We’re halfway through week 1!

The goal of this program is to help you feel great from the inside out. While losing weight and inches can be an added benefit of the gut protocol, the goal is to help your gut feel healthy. Make sure you’re using your log sheets and the stool chart to help measure your progress.

Today’s workout is Week 1: Push Day. It’s the perfect balance to Monday’s workout. You’ll feel it in your chest, triceps, and shoulders as you focus on the eccentric (lowering) phase of each rep to boost time under tension and help those muscles grow.

Coach Tip: Ask the group what’s been the most challenging and most encouraging part of their week. Share your own experience too.

Workout Day 4:

US

Today’s workout—Week 1: Push

It’s time to push yourself (ha!).

Today’s strength workout provides the perfect balance to Monday’s Pull workout. You’ll feel the burn in your chest, triceps, and shoulders as you focus on the eccentric (lowering) phase of each rep. This boosts the amount of time under tension to help stimulate muscle growth.

Are your cravings under control? If not, are you drinking Shakeology? I’ve noticed that since I started drinking Shakeology every day, I have less cravings. It also helps support healthy digestion and lean muscle.* Don’t forget to use the Shakeology tracker in BODgroups.

Coach Tip

Call out someone in the group to recognize their efforts. The workouts are challenging, but they’re killing 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

It’s time to push yourself (ha!).

Are your cravings under control? If not, are you drinking Shakeology? I’ve noticed that since I started drinking Shakeology, it helps provide healthy energy, and build and repair muscle. Don’t forget to use the Shakeology tracker in BODgroups.

Coach Tip

Call out someone in the group to recognize their efforts. The workouts are challenging, but they’re killing it!

UK

It’s time to push yourself (ha!).

Are your cravings under control? If not, are you drinking Shakeology? I’ve noticed that since I started drinking Shakeology, it helps support energy levels,† normal digestion,‡ and immune system function.†† Don’t forget to use the Shakeology tracker in BODgroups.

Coach Tip

Call out someone in the group to recognize their efforts. The workouts are challenging, but they’re killing it!

†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.

DAY 4: STILLNESS & SILENCE WITHIN

It can be hard to sit with yourself in silence, but today’s meditation is an opportunity to get more comfortable just being.

You know how the ocean is choppy and turbulent on the surface? But if you dive deep enough you find stillness and silence. That’s like your life! On the surface things can be crazy, but there’s always a way to find your inner calm. And that’s what this meditation, Stillness & Silence Within, can help you do.

While you’re meditating, you’ll be guided through your thoughts with the goal of helping you find stillness. The more you can redirect your brain back to stillness, the more you can experience benefits like stronger focus, emotional control, and just being OK with who you are.

Tell us about your experience with this mediation. Was it hard for you to sit silently with yourself? Did you learn anything that you want to share?

Day 4: Core Circuit

Today, we’re back to Core Circuit. It’s the same as Tuesday, but with new moves, a different AMRAP, and more cardio. Make sure you record your AMRAP and share it with us below. This group is here to support you and cheer you on, every step of the way.

Nutrition Daily Check-In:
I know making smart food choices isn’t always easy, but what you eat is crucial—not just for these 3 weeks, but for the rest of your life. Today is our 4th workout, and your body will be burning some serious calories, which means you may feel hungrier than usual. This is why eating a healthy breakfast is one of the most important ways to start your day. It sets the tone for your energy, so make it count. Here’s a seriously delicious breakfast recipe for Vanilla Peach Overnight Oats that features Shakeology, and can be found here: https://www.beachbodyondemand.com/blog/vanilla-peach-overnight-oats-recipe

Share your breakfast with us below. I love to see what you’re eating!

Day 4: Upper Body Strength

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Wow, I’m so impressed by everyone’s effort and motivation. You really inspire me! One thing I hope you’ll all do is inspire each other—this group is really about you. I encourage you to post anything and everything. What are you feeling? What gets you fired up? How do you stay motivated? What can the rest of us do when YOU need motivation? We are here for each other.

Today’s workout is Upper Body Strength. Sculpt sleeve-busting strength with this upper body-focused resistance workout. Today’s EMOM section will have your biceps begging for mercy.

I talked about Beachbody Performance Energize, which is my must-have BEFORE workouts. So, what about AFTER?

To help you recover better so you can hit your next workout hard, don’t forget your Beachbody Performance Recover—it can help build muscle and reduce exercise-induced muscle soreness. Just make sure you take it within 30 minutes of finishing a workout.*

*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

Personalize, personalize, personalize . Your customers want to connect with you and each other. Share stories, successes, and struggles of your own so that everyone knows you’ve created a safe space where all are welcome.

CA

Today’s workout is Upper Body Strength. Sculpt sleeve-busting strength with this upper body-focused resistance workout. Today’s EMOM section will have your biceps begging for mercy.

I talked about Beachbody Performance Energize, which is my must-have BEFORE workouts. So, what about AFTER?

And to help you recover better so you can hit your next workout hard, don’t forget your Beachbody Performance Recover—it can help build lean muscle mass and build and repair body tissue. Just make sure you take it within 30 minutes of finishing a workout.

Coach Tip

UK

Today’s workout is Upper Body Strength. Sculpt sleeve-busting strength with this upper body-focused resistance workout. Today’s EMOM section will have your biceps begging for mercy.

I talked about Beachbody Performance Energize, which is my must-have BEFORE workouts. So, what about AFTER?

And to help you recover better so you can hit your next workout hard, don’t forget your Beachbody Performance Recover—it can help support muscle protein synthesis and growth in muscle mass. Just make sure you take it within 30 minutes of finishing a workout.+

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

Coach Tip

Personalize, personalize, personalize. Your customers want to connect with you and each other. Share stories, successes, and struggles of your own so that everyone knows you’ve created a safe space where all are welcome.

*Supporting assets are coming soon.

Week One – Day 8

Week one of Team Cup is in the books! What worked well that we want to continue doing? Share with us one win you’ve had so far, and one thing you think can be improved upon, either personally or as a team.

DAY 4: Day Off

It’s a day off! What? Yup, you’re doing some great work and today is yours to focus on whatever you need to do or maybe even try this Cookies and Cream Shakeology Smoothie (so, so good):
https://www.beachbodyondemand.com/blog/cookies-and-cream-smoothie

If you’re feeling like you need a little more recovery love, it’s always fine to go back to the Rest Day Roll-Out, or just roll needed areas on your own. For the fitness junkies out there, take a nice walk or ride your bike for some active recovery but tomorrow is a big day so don’t overdo it. Really, our days off are the best time to incorporate some self-care—tune in to what your body or mind needs and give yourself permission to unplug, unwind, and recharge. These little moments to ourselves may not seem like a big deal, but when we consistently ignore our own needs, it’s hard to show up for others, or even our workouts, in the same way. Taking care of yourself is the first step in reaching your max potential.

Coach Tip

Encourage everyone to talk and share, and also make a point of sharing YOUR OWN experiences. Your customers are looking to you for motivation, guidance, and support.

Day 4: Core Circuit Advanced

We’re back to Core Circuit Advanced. It’s the same as Tuesday, but different moves and more cardio create a new challenge that will leave you dripping, drained, and increasingly defined. Remember to record your AMRAP score so you can beat it next time. How did you do with your AMRAP? This group is here to support you and cheer you on, every step of the way.

We’ve all heard it before—breakfast is the most important meal of the day. But so many people ask me, WHY? Think about this—it sets the tone for your entire day with a solid nutritional foundation (made even better when you add in your daily Shakeology), so make it count. What are your go-to breakfasts? Do you have a favorite from 2B Mindset or Ultimate Portion Fix? I try to pick one breakfast each week ahead of time to make my meal planning simpler.

Here’s a seriously delicious breakfast recipe for Greek Strawberry Banana Smoothie that features Shakeology: https://www.beachbodyondemand.com/blog/greek-strawberry-banana-shakeology

Share your breakfast with us below. I love to see what you’re eating!

Day 4: Upper Body Strength

US

Today’s workout is Upper Body Strength. Sculpt sleeve-busting strength with this upper body-focused resistance workout. Today’s EMOM section will have your biceps begging for mercy.

I talked about Beachbody Performance Energize, which is my must-have BEFORE workouts. So, what about AFTER?

*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

CA

Today’s workout is Upper Body Strength. Sculpt sleeve-busting strength with this upper body-focused resistance workout. Today’s EMOM section will have your biceps begging for mercy.

I talked about Beachbody Performance Energize, which is my must-have BEFORE workouts. So, what about AFTER?

Coach Tip

UK

Today’s workout is Upper Body Strength. Sculpt sleeve-busting strength with this upper body-focused resistance workout. Today’s EMOM section will have your biceps begging for mercy.

I talked about Beachbody Performance Energize, which is my must-have BEFORE workouts. So, what about AFTER?

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

Coach Tip

Personalize, personalize, personalize. Your customers want to connect with you and each other. Share stories, successes, and struggles of your own so that everyone knows you’ve created a safe space where all are welcome.

Supporting assets are coming soon.

DAY 4: SOLO QUIERO BAILAR

US

Who’s ready to put a little Latin flavor into their dancing? Today’s workout turns up the heat to Latin pop music, and I want to see your personality shine through!

Have you noticed the “Shareable Moment” videos on Beachbody On Demand? These are short practice clips of the final dance choreography in each workout. You can use these to perfect your moves and then record yourself and share on your social media.

If you’re feeling confident, why don’t you record a clip of yourself doing the Shareable Moment and post it here so we can cheer you on? It doesn’t matter what you look like. As long as you’re dancing, you’re doing great.

I started my morning right with Shakeology as part of my breakfast. Do you have a favorite Shakeology recipe yet? One of my all-time faves is this one: Strawberry Oatmeal Breakfast Shakeology. Try it and let me know what you think.
https://www.beachbodyondemand.com/blog/strawberry-oatmeal-shakeology

CA

Who’s ready to put a little Latin flavor into their dancing? Today’s workout turns up the heat to Latin pop music, and I want to see your personality shine through!

UK

Who’s ready to put a little Latin flavor into their dancing? Today’s workout turns up the heat to Latin pop music, and I want to see your personality shine through!

I started my morning right with Shakeology as part of my breakfast. Do you have a favourite Shakeology recipe yet?

DAY 4: Rest Day

Our first rest day! Be honest—who’s super-happy to have a day off? Who’s bummed they have to wait a full day before we’re working out again? I feel like when I truly focus on getting the most out of a recovery day, I come back stronger and ready to work even harder. Becoming a control freak means seizing EVERY day, including rest days. Make it yours!

I hope you’re embracing your nutrition changes just as much as your new workouts. I know staying on-track can be a struggle. There are birthdays, events, treats, and temptations around every corner. The great news is that Ultimate Portion Fix is all about living your life while keeping you on-track so you can reach your goals.

As a Nutrition+ member, you’ll get additional support and accountability with access to Autumn and Ilana, and their Facebook communities. You’ll also receive monthly content on hot topics, new recipes to cook, meal plans, and more to help keep you on-track. Plus, you’ll have access to exclusive workouts, including Freak Week – a full week of workouts that can be added to your9 Week Control Freak journey.

Here’s one of my favorite Shakeology recipes—Ultimate Chocolate Martini. You deserve a treat!
https://www.beachbodyondemand.com/blog/shakeology-ultimate-chocolate-martini?referringrepid=411888

Workout Day 5: Shoulders

Today’s workout—Shoulders

One more workout and you’ve made it through this week! Today we’re doing shoulders. Well-defined and strong shoulders don’t just look great in tank tops, they’ll make you stronger in almost everything you do—both during your workouts and in everyday life.

How do you feel after week one? What’s your plan for the next two rest days?

Coach Tip

Share how you plan to spend your next two rest days.

Also, it’s easy to get into a food rut, and people often think eating healthfully means eating the same foods and meals over and over again. However, having a variety of recipes in your back pocket can help you stay consistent and prevent you from burning out on the same meals. To give your group members recipe inspiration while cross-promoting our nutrition programs , you can share your favorite recipes from 2B Mindset and Portion Fix.

Workout Day 5:

Today’s workout—Cardio FIRE 1 or a FIRE Ride

Pat yourself on the back—today marks your fifth day of working out! How are you feeling? Motivated? Empowered? Stronger? Share with the group how your first week is shaping up so far.

You have two options for today’s workout. You can do Cardio FIRE which is a HIIT-inspired workout that will challenge your cardiovascular endurance. Or, if you have a stationary bike and a BODi membership, you can do one of Jericho’s FIRE rides for a low-impact cardio alternative with a bit of heat. The choice is yours!

Coach Tip

People tend to have more free time on Saturdays and Sundays so consider encouraging your group members to try new Shakeology recipes this weekend. Who knows? They might find their new go-to shake recipe.

Here’s a popular recipe that boasts extra protein from Greek yogurt, but if you have your own must-share recipe, feel free to post that one instead.
https://www.beachbodyondemand.com/blog/greek-strawberry-banana-shakeology

We’ve also created two FIRE AND FLOW Fro-Whoa recipes, which are located in the Nutrition Tab on Beachbody On Demand.

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

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

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

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

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

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

Coach Tip

Day 5:

It takes guts (pun intended!) to show up for yourself and do what it takes to help you feel great. I know it’s hard, but we’re all here to help support each other. Don’t hesitate to ask questions and share how you feel.

It’s the last workout of your first week. Week 1: Cardio is a no-impact workout alternating one-minute intervals with 15 seconds of rest. Are you enjoying the workouts? How’s the intensity level for you?

Coach Tip

Give a shout-out to someone in your group who’s putting in the work and sharing their story.

Workout Day 5:

US

Today’s workout—Week 1: Cardio

It’s your final workout of the week! How do you feel?

Today’s workout alternates between bodyweight and loaded exercises in minute-long intervals and only 15 seconds of rest. It’s challenging, but listen to your body and push as hard as you can.

Autumn’s goal is to help you get a lean, strong, defined body. Key to that is helping maximize your recovery, which is why she recommends Recover after your workouts to help you bounce back faster.* Combine that with the next two rest days and you’ll be on fire when you start next week’s workouts!

What are you planning for self-care the next two 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.

CA

It’s your final workout of the week! How do you feel?

Today’s workout alternates between bodyweight and loaded exercises in minute-long intervals and only 15 seconds of rest. It’s challenging, but listen to your body and push as hard as you can.

Autumn’s goal is to help you get a lean, strong, defined body. Key to that is helping maximize your recovery, which is why she recommends Recover after your workouts to help you bounce back faster. Combine that with the next two rest days and you’ll be on fire when you start next week’s workouts!

What are you planning for self-care the next two days?

UK

It’s your final workout of the week! How do you feel?

Today’s workout alternates between bodyweight and loaded exercises in minute-long intervals and only 15 seconds of rest. It’s challenging, but listen to your body and push as hard as you can.

Autumn’s goal is to help you get a lean, strong, defined body. Key to that is helping maximize your recovery, which is why she recommends Recover after your workouts to help you bounce back faster. Combine that with the next two rest days and you’ll be on fire when you start next week’s workouts!

What are you planning for self-care the next two days?

DAY 5: DCT-T: Shoulders

US

I am so incredibly proud of all of you, and know that we’re going to have a great 9 weeks together. Let’s remember WHY we committed to taking control of the things we CAN control with today’s workout. Autumn knows that the BEST way to get great results is to really commit to your workouts, your nutrition, and your rest.

And to help you recover better so you can hit your next workout hard, don’t forget your Beachbody Performance Recover—it can help reduce exercise-induced muscle soreness and promote lean muscle, which is what is going to help us be ready for our next workout! Just make sure you take it within 30 minutes of finishing a workout.*

*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 workout is DCT-T: Shoulders. This workout might focus on your shoulders, but by the time you’re done, you’ll feel the burn from head to toe. Tonight’s Controlled Stretch focuses on your shoulders, neck, and chest. You’ll use the Core Ball and work on your breathing.

What’s been your favorite workout so far? Are you enjoying the Controlled Stretches?

CA

And to help you recover better so you can hit your next workout hard, don’t forget your Beachbody Performance Recover—it can help promote lean muscle, which is what is going to help us be ready for our next workout! Just make sure you take it within 30 minutes of finishing a workout.

What’s been your favorite workout so far? Are you enjoying the Controlled Stretches?

UK

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

What’s been your favorite workout so far? Are you enjoying the Controlled Stretches?

DAY 5: RELAX & REFUEL

Do we have any type A personalities in the house? Get ready, this meditation is perfect for you!

Relax & Refuel is led by a teacher who works with stressed-out celebrities and CEOs, so you know this will be good! You can’t be your best if you never recharge your batteries, so this meditation will help you shut out the noise and reconnect with yourself.

Do you feel recharged after this meditation? Share with us!

Coach Tip

Here’s a great opportunity to make today’s post personal. If you’ve done this meditation, share how it helped you feel more relaxed and refueled. Be sure to put it in your own words so it’s truly an authentic experience.

Day 5: Full Body Burn

US

Wow. Seriously! I want you to take a minute and think about what you’re doing, and the commitment you’ve made. Every day is a chance to pat yourself on the back and recognize your efforts.

Today’s workout is Full Body Burn. You’ll recognize some of the moves you’ve already done in the upper- and lower-body workouts. Pay attention to your form, and how you can improve each move. Listen to Megan’s tips and cues—everything she says is to help you get better, stronger, and more confident. It’s up to you to push yourselves during these workouts. Getting stronger comes from lifting heavier weights. It’s important to continue to challenge yourselves!

And to help you recover better so you can hit your next workout hard, don’t forget your Beachbody Performance Recover—it can help build muscle, which is what is going to help us burn fat! Just make sure you take it within 30 minutes of finishing a workout.*‡

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

This is your group, so please share how you’re doing! If you need something more private, DM me, and let me know how I can help.

Nutrition Daily Check-In:
What are you liking best about 2B Mindset or Ultimate Portion Fix? How has the focus on your eating impacted your results? Fill us in below.

CA

Wow. Seriously! I want you to take a minute and think about what you’re doing, and the commitment you’ve made. Every day is a chance to pat yourself on the back and recognize your efforts.

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

This is your group, so please share how you’re doing! If you need something more private, DM me, and let me know how I can help.

Nutrition Daily Check-In:
What are you liking best about 2B Mindset or Ultimate Portion Fix? How has the focus on your eating impacted your results? Fill us in below.

UK

Wow. Seriously! I want you to take a minute and think about what you’re doing, and the commitment you’ve made. Every day is a chance to pat yourself on the back and recognize your efforts.

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

This is your group, so please share how you’re doing! If you need something more private, DM me, and let me know how I can help.

Nutrition Daily Check-In:
What are you liking best about 2B Mindset or Ultimate Portion Fix? How has the focus on your eating impacted your results? Fill us in below.

Day 5: Total Body Tempo

We’re near the end of this week’s workouts, and I didn’t want to wait any longer to share this delicious recipe!

It’s a Shakeology recipe that’s amazingly yummy AND packed with goodies. It’s called the Chocolate Hazelnut Smoothie Bowl and here’s the recipe: https://www.beachbodyondemand.com/blog/chocolate-hazelnut-smoothie-bowl-recipe

What recipes have you found for either Shakeology or your nutrition plan? Beachbody On Demand and the Beachbody Blog are great resources for recipes, meal ideas, and more. And yes, that includes great dessert recipes!

Today is Total Body Tempo. In this comprehensive workout, you’ll focus on the eccentric (lowering) phase of most exercises to enhance a key muscle growth stimulus: time under tension.

*Supporting assets are coming soon.

DAY 5: Lower Body and Tempo Intervals

US

Today’s Lower Body workout is the ultimate glute and leg routine that keeps it simple but brings the heat. Ready for this one? It’s 3 rounds of 4 moves followed by a burnout round that focuses on one leg at a time. PRO TIP: Your legs are stronger than you think, so now is the time to try the heavier dumbbells (just make sure your form is on-point and your movements are controlled). Stronger legs are not only vital in helping you run farther and faster, but strength training also helps improve bone density and joint stability, which is crucial to avoiding injury.

And for our run, Tempo Intervals! This is the moment when the upcoming run will be most effective in helping you crush your 5K on day 30. It’s a simple run—four 3-minute intervals at a tempo pace, or RPE 5–6. Your tempo pace is only slightly slower than your 5K race pace. For some of you, this may be a jog that’s just beyond a power walk—and that’s OK! Whatever your pace, remember YOU ARE A RUNNER, and every step is helping you break away from whatever has been holding you back. For those more advanced runners, try to not only complete each interval at your tempo pace, but jog some, if not all, of the recovery periods.

Your legs might feel a bit heavy after these workouts, but you know what? Those legs are only getting stronger. A lot of us are used to measuring results by the number on the scale, but we have to remember that building muscle can actually help you get a lean, sculpted look, faster—and measuring inches around your body is sometimes a better indicator of results. That’s why I take Beachbody Performance Recover after a rough workout (especially leg day)—not only to give my sore muscles some TLC, but also to help make the most of the muscle-building cycle.*‡

So what’s been your favorite workout so far and what do you think about the running? I thought that would be the toughest part but turns out the “breakaway” is what I most look forward to. I tend to do one run a week on the treadmill following the video workouts, and the rest of the runs outside with the audio. How about you?

CA

Your legs might feel a bit heavy after these workouts, but you know what? Those legs are only getting stronger. A lot of us are used to measuring results by the number on the scale, but we have to remember that building muscle can actually help you get a lean, sculpted look, faster—and measuring inches around your body is sometimes a better indicator of results. That’s why I take Beachbody Performance Recover after a rough workout (especially leg day)—not only to give my muscles some TLC, but also to help make the most of the muscle-building cycle.

So what’s been your favourite workout so far and what do you think about the running? I thought that would be the toughest part but turns out the “breakaway” is what I most look forward to. I tend to do one run a week on the treadmill following the video workouts, and the rest of the runs outside with the audio. How about you?

UK

Today’s Lower Body workout is the ultimate glute and leg routine that keeps it simple but brings the heat. Ready for this one? It’s 3 rounds of 4 moves followed by a burnout round that focuses on one leg at a time. PRO TIP: Your legs are stronger than you think, so now is the time to try the heavier dumbbells (just make sure your form is on point and your movements are controlled). Stronger legs are not only vital in helping you run farther and faster, but strength training also helps improve bone density and joint stability, which is crucial to avoiding injury.

And for our run, Tempo Intervals! This is the moment when the upcoming run will be most effective in helping you crush your 5K on day 30. It’s a simple run – four 3-minute intervals at a tempo pace, or RPE 5–6. Your tempo pace is only slightly slower than your 5K race pace. For some of you, this may be a jog that’s just beyond a power walk – and that’s OK! Whatever your pace, remember YOU ARE A RUNNER, and every step is helping you break away from whatever has been holding you back. For those more advanced runners, try to not only complete each interval at your tempo pace, but jog some, if not all, of the recovery periods.

Your legs might feel a bit heavy after these workouts, but you know what? Those legs are only getting stronger. A lot of us are used to measuring results by the number on the scale, but we have to remember that building muscle can actually help you get a lean, sculpted look, faster – and measuring inches around your body is sometimes a better indicator of results. That’s why I take Beachbody Performance Recover after a rough workout (especially leg day) – not only to give my muscles some TLC, but also to help make the most of the muscle-building cycle.‡

So, what’s been your favourite workout so far and what do you think about the running? I thought that would be the toughest part but turns out the “breakaway” is what I most look forward to. I tend to do one run a week on the treadmill following the video workouts, and the rest of the runs outside with the audio. How about you?

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

Day 5: Full Body Burn Advanced

US

Five days into #mbfa and you’re doing great! One thing I want you to remember is that every day you show up, put in the work, and stay on top of your nutrition puts you one day closer to reaching your goals.

Today’s workout is Full Body Burn Advanced. This intense strength-training session targets muscles throughout your body to build balanced strength and torch serious calories. Megan’s tips and cues aren’t just motivational—they’ll help you become stronger, leaner, and more confident. It’s up to you to push yourselves during these workouts. One way you can get stronger is by lifting heavier weights. It’s important to continue to challenge yourselves!

And to help with recovery, don’t forget your Beachbody Performance Recover—not only can it help build muscle, which is a key to burning fat, but it can also help reduce downtime between workouts. Just make sure you take it within 30 minutes of finishing a workout.*

*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.

As always, DM me if you need some extra motivation or encouragement. I’m here for YOU.

CA

As always, DM me if you need some extra motivation or encouragement. I’m here for YOU.

UK

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

As always, DM me if you need some extra motivation or encouragement. I’m here for YOU.

Day 5: Total Body Tempo

We’re near the end of this week’s workouts, and I didn’t want to wait any longer to share this delicious recipe!

Today is Total Body Tempo. In this comprehensive workout, you’ll focus on the eccentric (lowering) phase of most exercises to enhance a key muscle growth stimulus: time under tension.

DAY 5: SHOW UP AND LIFT

We’ve got another fun resistance workout on tap today. Show Up And Lift is a fun, full-body workout that’ll make you feel the burn from head to toe.

How do your muscles feel? Are you still a little worn out from the last resistance workout? Don’t forget to drink your Recover! These workouts are going to push your muscles to their limits, so you’re going to need it!

It’s amazing to me that you can get such a great workout without using super-heavy weights. What do you think of these workouts? Have you done much resistance training before?

Workout Day 6: Rest Day

Rest Day

You’ve earned these rest days for sure! I recommend doing one of Joel’s bonus recovery workouts today, either Upper Recovery or Lower Recovery. Joel designed these restorative workouts to help your body bounce back faster and reduce some of the tightness you might be feeling.

You’ll need a foam roller for some moves.

Coach Tip

The weekend is here, which means your BODgroup members will likely set aside some time for grocery shopping. Encourage them to meal prep and share your own tips for successful shopping and prepping. Check in with them and ask them how they’re enjoying 2B Mindset or Portion Fix.

If it’s their first time following a nutrition program , they may need to adjust how much they’re eating so they can stay properly nourished during LIIFT MORE. For those following Portion Fix, the Zone 2 calorie calculator can help them determine the right calorie bracket. For those following 2B Mindset, the Lose Weight and Build Muscle with 2B Mindset PDF can help them make sure they’re getting enough food for that program . Both tools can be found on Beachbody On Demand under the Nutrition tab.

Also remind your group that there are 1-week LIIFT MORE meal plans for both Portion Fix and 2B Mindset to get them going and give them ideas.

Workout Day 6:

Today’s workout—Restorative FLOW 1 or a FLOW Ride

Last sweat of the week! Today we have Restorative FLOW 1 on deck. Elise will guide us through a series of stretches, expansive expression, and feel-good movements to help us release tension and embrace a quieter mind for the rest of the weekend.

But, if you have a BODi membership and are feeling strong after yesterday’s workout, hop on the bike and vibe out with a FLOW Ride! If you try one, let the group know how you like it in the comments! If you’re not quite up for it, that’s OK too. There will be plenty of opportunities to give the rides a go during the next 4 weeks. It’s better to know your limits than to push yourself so hard you hurt yourself or get burnt out!

Coach Tip

The weekend is here, which means your group members will likely set aside some time for grocery shopping and meal prepping. Check in with them and ask them how they’ve been enjoying 2B Mindset and Portion Fix.

If it’s their first time following the program, they may need to adjust how much they’re eating so they can stay properly nourished during FIRE AND FLOW. For those following Portion Fix, the Moderately Challenging calculator can help them determine the right calorie bracket, while the 2B Mindset & Exercise PDF can help them make sure they’re getting enough food. Both tools can be found on Beachbody On Demand under the Nutrition Tab.

Rest Day 6: Rest or Recovery Stretch

Today: Rest or Recovery Stretch

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

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

Day 6:

Almost done with week 1!

The first week is definitely challenging as your body adjusts to the changes in your diet. Take advantage of your rest day! Listen to your gut and make sure you’re not overtaxing your body.

Let’s talk about stress, sleep, and water. They’re all key to your success with this program. How many hours of sleep are you getting? Have you been drinking enough water? Autumn recommends drinking half your body weight in ounces of water each day. So if you weigh 160 pounds, drink at least 80 ounces of water per day.

I’m using my rest day to try out a meditation class on BODi. There are so many classes to choose from, and I find it’s a great way to add a little something to the gut protocol program. Have you tried BODi yet?

How will you spend today to care for yourself?

Coach Tip

Workout Day 6:

US

Rest Day

You made it through the first week of workouts! Take time today to rest and recover. Your body needs it!

Coach Tip

Share your rest day routine.

It’s important to stay consistent with your nutrition even on rest days. Are you staying consistent with your Shakeology? By now you should have noticed a few benefits from drinking it daily—like more energy or better digestion.*

Here’s a yummy Shakeology recipe to get you inspired, Tiramisu Breakfast Bowl: https://www.beachbodyondemand.com/blog/tiramisu-breakfast-bowl

For those of you doing The 4 Week Gut Protocol, how are you doing with it? Do you notice a difference in your digestion or energy level yet?

*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

Rest Day

You made it through the first week of workouts! Take time today to rest and recover. Your body needs it!

Coach Tip

Share your rest day routine.

Here’s a yummy Shakeology recipe to get you inspired, Tiramisu Breakfast Bowl: https://www.beachbodyondemand.com/blog/tiramisu-breakfast-bowl

For those of you doing The 4 Week Gut Protocol, how are you doing with it? Do you notice a difference in your digestion or energy level yet?

UK

Rest Day

You made it through the first week of workouts! Take time today to rest and recover. Your body needs it!

Coach Tip

Share your rest day routine.

Here’s a yummy Shakeology recipe to get you inspired, Tiramisu Breakfast Bowl: https://www.beachbodyondemand.com/blog/tiramisu-breakfast-bowl

For those of you doing The 4 Week Gut Protocol, how are you doing with it? Do you notice a difference in your digestion or energy level yet?

DAY 6: Total Body Tone

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Today is Total Body Tone—this is one of my favorites because I’m targeting EVERYTHING. Autumn leads us through heavy lifting and compound (multi-joint) exercises that will have your muscles burning and heart pounding right from the first rep. Stay strong and keep up. You got this.

Our Controlled Stretch will be a Full Body Stretch.

With a Nutrition+ membership you’ll get timely nutrition content each month, all-in-1 meal plans with grocery lists, delicious recipes, access to Autumn and Ilana, and a supportive community to help you stay on-track. You’ll also have access to exclusive workouts. Already a member? Check out the latest content here for Ultimate Portion Fix and here for 2B Mindset.

Coach Tip

Now would be a great time to spotlight a Success Story to keep the motivation going. You can use a photo to highlight someone’s results and say something like, “A little motivation for you: [SUCCESS STORY]. Amazing commitment to 9 Week Control Freak.”

†Results vary depending on starting point and effort.

CA

Our Controlled Stretch will be a Full Body Stretch.

Coach Tip

†Results vary depending on starting point and effort.

UK

Our Controlled Stretch will be a Full Body Stretch.

Coach Tip

†Results vary based on starting point and effort and following Beachbody’s healthy eating plan.

DAY 6: MORNING POSITIVE MINDSET

US

Do you wake up and immediately turn on the news in the morning? If you’re filling your head with negative stories first thing, you’re more likely to perceive your entire day as negative. Let’s put a stop to that!

This meditation, Morning Positive Mindset, fills your mind with positive thoughts to set an upbeat tone for your day. You’ll learn how to manage your thoughts to push out the negativity and invite positivity. As Suze says, a positive mindset attracts positive results!

Side note: It’s not essential that you do this meditation in the morning. If you prefer to meditate later in the day, it’ll still pack the same power!

Starting my day on the right foot is so important for me. Something that always helps me have a great morning is drinking Shakeology every day. Have you tried it? It’s a powerhouse shake that feeds your body the nutrients it needs to feel better, so you can function at an optimal level.* I find that it helps me feel satisfied so I can stay on-track with my goals for the rest of the day.†

Check out these fun and yummy Shakeology recipes for more great ideas.

If you haven’t tried Shakeology and want more info, 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

Side note: It’s not essential that you do this meditation in the morning. If you prefer to meditate later in the day, it’ll still pack the same power!

Check out these fun and yummy Shakeology recipes for more great ideas.

If you haven’t tried Shakeology and want more info, let me know!

UK

Side note: It’s not essential that you do this meditation in the morning. If you prefer to meditate later in the day, it’ll still pack the same power!

Check out these fun and yummy Shakeology recipes for more great ideas.

If you haven’t tried Shakeology and want more info, let me know!

Day 6: Power Ignite

One of the things I love is how Megan challenges me to give her everything I’ve got. Today features one of my all-time favorite moves, the dumbbell sledgehammers. You’ve been practicing a sledgehammer all week in Core Circuit, but this time, Megan adds a dumbbell. And YES, you’re going to feel it!

Today’s 25-minute workout features EMOM (every minute on the minute) training—during each minute, you’ll do a certain number of reps of an exercise, and rest for the remainder of the minute. The faster you move, the longer your rest. It’s challenging, but super-fun!

Also, don’t forget to get your body dialed-in to the beat of the music. It can help set your pace and push your intensity. Give it all you’ve got, because tomorrow is recovery day.

Nutrition Daily Check-In:
One quick reminder I can’t stress enough is to make sure you’re drinking enough water, especially since you’re working out every day. The best way to determine your water goal is to take your weight and divide it by two. This will give you an average in ounces of what you should be drinking each day. For example, if you weigh 150 pounds, your goal would be to drink 75 ounces of water each day. Share your water goals with us in the comments. Have you discovered ways to jazz up your water? I personally like citrus slices in mine!

Day 6: Cardio 45

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End of week 1! Can you believe it? I can, and here’s why. I know how important it is for each of you to reach your goals. Many of you have reached out privately to me, and I’d love to encourage everyone to share with the rest of the group. This is a total safe space—we’re here to support and motivate each other. So, here’s your conversation starter—what motivates you?

Keeping your goals front and center will help power you through good days and bad—days when you crush the workout, and those where it’s a struggle to hit play. Know why you’re doing this, and keep reminding yourself EVERY. DAY.

Let’s get to it! Today is Cardio 45. Keep a towel handy—this circuit-training session uses 45-second work intervals and minimal rest to make sure you break a sweat and torch tons of calories. Don’t forget to track your workouts in BODgroups!

Give it your all, because tomorrow is our first rest day!

If you need a little extra protein in your day, one easy lifehack is to add Beachbody Performance Recharge into your day. You can enjoy Recharge before bed or at any time of the day to help support muscle recovery with 20 grams of slow-release casein protein, tart cherry extract, and branched-chain amino acids.*

*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

Give it your all, because tomorrow is our first rest day!

UK

Give it your all, because tomorrow is our first rest day!

*Supporting assets are coming soon.

DAY 6: Rest Day Roll-Out

US

After yesterday, you’re really gonna need the Rest Day Roll-Out recovery routine! If you haven’t spent any extra time targeting those trouble areas before, today would be the day to give your hips, quads, and calves a few extra minutes of rolling to reduce soreness and improve recovery time leading up to your next run.

Let’s take your mind off the soreness for a bit with this savory recipe for all you flavor seekers out there: Savory Irish Oats.

Coach Tip

Now would be a great time to spotlight a Success Story to keep the motivation going. You can use a photo to highlight someone’s results and say something like, “A little motivation for you: Amazing commitment to 30 Day Breakaway.” †Results vary depending on starting point and effort.

CA

Let’s take your mind off the soreness for a bit with this savoury recipe for all you flavour seekers out there: Savoury Irish Oats.

Coach Tip

Now would be a great time to spotlight a Success Story to keep the motivation going. You can use a photo to highlight someone’s results and say something like, “A little motivation for you: Amazing commitment to 30 Day Breakaway.” †Results vary depending on starting point and effort.

UK

Let’s take your mind off the soreness for a bit with this savoury recipe for all you flavour seekers out there: Savoury Irish Oats.

Coach Tip

Now would be a great time to spotlight a Success Story to keep the motivation going. You can use a photo to highlight someone’s results and say something like, “A little motivation for you: Amazing commitment to 30 Day Breakaway.” †Results vary depending on starting point and effort.

Day 6: Power Ignite Advanced

As we begin the weekend, I’d love to hear how you prepare your Shakeology? Do you add fruits or keep it simple? Have you explored the recipes from 2B Mindset or Ultimate Portion Fix? What’s your favorite? What are you excited to try?

Today’s 25-minute workout is Power Ignite Advanced. This EMOM (every minute on the minute) workout is short—and seriously hard. The faster you complete your reps during each minute, the more rest you’ll get, so make every second count. Let the music set your pace and drive your intensity.

Day 6: Cardio 45

US

Give it your all, because tomorrow is our first rest day!

*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

Give it your all, because tomorrow is our first rest day!

UK

Give it your all, because tomorrow is our first rest day!

DAY 6: LIVIN’ MY BEST LIFE

Can you believe this is the last workout of week 1? Break out your bell-bottoms and prepare to live out your Studio 54 disco fantasy in today’s workout, Livin’ My Best Life!

Are you watching Shaun’s Energize Moments before each class? I HIGHLY recommend them to get you amped up and motivated. Sip your Energize with Shaun, and when it kicks in you’re ready to go!

What’s your favorite move so far? And what do you think about the “Moment of INSANITY” that Shaun adds to every workout? I thought those would be the toughest part, but I love how the modifier shows options to make them a little easier while still keeping my heart rate up. Let us know how you’re doing and what you love about this program.

Workout Day 7: Rest Day

Rest Day

Today’s a great day for some self-care. Do something that inspires you. Go for a walk, hang out with the family, or just lounge around. It’s important to listen to your body so you can stay consistent with the program .

Make sure you’re eating right, drinking enough water, and getting enough sleep. I’ll see you back here tomorrow for the start of Week 2!

Coach Tip

Many of your group members probably purchased a Total-Solution Pack, which gives them 30 days of BODi access. Remind them of the yoga and meditation classes for some rest-day stretching and relaxation. You can also tell them about all the nutrition content on BODi that can help with meal prep, like brand-new recipes and meal plans for both Portion Fix and 2B Mindset to make healthy eating easier.

Rest Day 7:

Today—Rest or a BODi class

Today is about self-care. Do something that inspires you. Walk the pup, lounge in the pool, or just listen to your body—if it’s telling you to chill then chill.

But if you want to stay in the workout groove and keep up the momentum, by all means, try a BODi class with Jericho or Elise, or do a bonus workout.

And I know sometimes when we start a fitness routine we think, “Well, I’m working out now, so I can eat whatever I want.” No judgment, I’ve let my nutrition habits slide when working out too. But let’s really spend these 4 weeks shifting our perspective. Eating healthfully and filling our bodies with nourishing foods is an important way we can be good to ourselves.

I know I’m going to be running short on time this week, so I’m hitting the meal prep hard today. Here are a couple of the things on my menu. How about you all? If you have go-to recipes you love, share them in the comments!

2B Mindset Breakfast Brownies with Cheesecake Frosting
https://bod-cms-assets.prod.cd.beachbodyondemand.com/bod-cms/wp-content/uploads/2020/10/27140618/2BCS-EN-Breakfast_Brownies_with_Cheesecake_Frosting-11.02.20-Recipe.pdf

Portion Fix Easy No-Bean Chili
https://bod-cms-assets.prod.cd.beachbodyondemand.com/bod-cms/wp-content/uploads/2020/09/08171414/FXR-EN-Easy_No-Bean_Chili-9.2.20-Recipe.pdf\

Last thing—I came across this incredible “before” and “after” of [Name].† I just love how happy [he/she] looks! Hopefully this inspires all of you to turn it up for week 2!

†Results vary based on starting point and effort.

Coach Tip

Many of your group members probably purchased a Total-Solution Pack which gives them their 30 days of BODi access. In addition to live and on-demand classes, let them know that BODi includes a wealth of content like brand-new recipes and meal plans to make eating healthy simple, sustainable, and delicious.

Rest Day 7: Rest or Recovery Stretch

Today: Rest or Recovery Stretch

I know sometimes when we start a fitness routine we think, “Well, I’m working out now, so I can eat whatever I want.” No judgment—I’ve let my nutrition habits slide when working out too. But let’s really spend these 4 weeks changing our mindset. Eating healthfully and filling our bodies with nourishing foods is just as important as daily exercise!

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

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

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

Last thing—I came across this incredible “before” and “after” of [Name].† I just love how happy [he/she] looks! Hopefully this inspires all of you to turn it up for Week 2!

†Results vary based on starting point and effort.

Day 7:

I’m so proud of you for making it to the last day of week 1!

I have a few questions. Answer in the comments.

What do you think of the program and the workouts so far?
Do you feel like your body has had some time to adjust to the changes?
What tips or tricks you have learned?
What is something that surprised you?

Don’t forget to do your grocery shopping and meal prep for the upcoming week. Try to get at least 30 different plants in your diet each week.

Today I’ll be treating myself to some gut-friendly Strawberry Banana Ice Cream from the program recipe videos. Have you tried it yet? You can find it under The 4 Week Gut Protocol tile on BOD.

To get ready for next week, watch the video “Week Two: Great Expectations.”

Workout Day 7:

Rest Day

As we gear up for next week, make sure you’ve done your meal planning and grocery shopping. I’m always thankful for that when my week gets crazy!

What are you doing on this rest day? I’m feeling pretty good, so I think I’ll do one of Autumn’s 4 Rides For Every Body cycling workouts she created exclusively for BODi.

Did you know?
If you purchased a Total-Solution Pack, you might have opted-in to the first 30 days of membership access to BODi! They have incredible live and on-demand workouts with amazing music. Plus, they post new recipes and meal plans every single month.

Also check out BODi’s Nutrition section. Autumn and Ilana have videos on members’ most requested nutrition topics—they may have already given advice on YOUR biggest hurdles!

DAY 7: REST DAY

US

Ahhh, our first rest day. I really need to focus on self-care, so I’m going to stretch and maybe take a bath to soothe my sore muscles. What are you going to do for yourself today?

While you’re at it, take some time to reflect on this first week. What brought you joy? For me, it’s being able to log into this group and see all of you dancing your hearts out! I get real joy by starting every morning with dance and Shaun’s positive messages. It sets me up for a great day.

What are your goals for week 2? Now that I’m feeling more confident in my dance moves, I’m going to focus on taking the energy up even more. I don’t care if I mess up—I’m going to dance full-out.

If you’re feeling unsure of yourself, I suggest doing the Unstress: Cultivating Gratitude meditation on Beachbody On Demand. This quick meditation helps you find space to feel truly thankful and appreciate the blessings in your life. It’s a great way to increase positivity and happiness right now. You’ll find the Unstress meditations on the Relaxation & Meditation channel under Programs on BOD:
https://www.beachbodyondemand.com/programs/relaxation-meditation/meditations

To give you some inspiration to set big goals for yourself, check out this LET’S GET UP! transformation.

†Results vary depending on starting point and effort.

CA

Ahhh, our first rest day. I really need to focus on self-care, so I’m going to stretch and maybe take a bath to soothe my sore muscles. What are you going to do for yourself today?

To give you some inspiration to set big goals for yourself, check out this LET’S GET UP! transformation.

†Results vary depending on starting point and effort.

UK

Ahhh, our first rest day. I really need to focus on self-care, so I’m going to stretch and maybe take a bath to soothe my sore muscles. What are you going to do for yourself today?

To give you some inspiration to set big goals for yourself, check out this LET’S GET UP! transformation.

†Results vary depending on starting point and effort.
†Results vary depending on starting point, effort, and following Beachbody’s exercise and healthy eating plan.

DAY 7: Rest Day

Today is our rest day, and I’d love everyone to share how YOU make the most of this day. What healthful choices are you making? What activities are you doing?

Take some time to focus on you and recharge. Maybe that looks like journaling, gardening, a random nap. Only you know what makes you feel whole and ready to take on the week ahead.

One quick reminder I can’t stress enough is to make sure you’re drinking enough water, especially since you’re working out every day. The best way to determine your water goal is to take your weight and divide it by two. This will give you an average in ounces of what you should be drinking each day. For example, if you weigh 150 pounds, your goal would be to drink 75 ounces of water each day. Share your water goals with us in the comments. Have you discovered ways to jazz up your water? I personally like citrus slices in mine!