Week 1 – Page 2 – Challenge Group Guides

DAY 7: BLESSED NOT STRESSED

The quickest way out of “stress mode” is to go into “gratitude mode.” And that’s what today’s meditation is all about!

Blessed Not Stressed is a great way to go from funk to fantastic in just a few minutes. When you’re stressed, you’re probably dwelling on what could happen rather than what is actually happening right now. And that makes you anxious. But when you focus on what you’re grateful for, you become happy, calm, and present. I guarantee you’ll finish with a smile on your face!

Check-in time! How are you feeling after a week of meditation? Are you less stressed and anxious? Are you a little more patient, or happier? Do you find it easier to press your inner pause button when you need a break? Let us know how you’re doing!

Day 7: Dynamic Recovery

One week down! You continue to amaze me.

Today’s workout is Dynamic Recovery. I don’t know about you, but I need the break, and this active stretch and flow routine will help ease tension, boost mobility, and optimize recovery to get me ready for week 2.

I’d love to hear about your results. How are you feeling so far? If you’re getting the results you hoped for, that’s amazing. If not, how is your nutrition going? If you’re new to fitness, you may not know the saying, “You can’t out-train the kitchen.” And starving yourself is NOT how you lose weight or get strong. So, if you’re not starting to see results, let me know so we can take a deeper look at what you’re eating and troubleshoot if needed.

Coach Tip

Here’s a great opportunity to make today’s post personal. If you’ve lost weight with 2B Mindset or Ultimate Portion Fix, share your insights, your struggles, and how you succeeded.

Day 7: Rest Day

WOW. Seriously. Take a minute and think back to what you’ve started this week. You committed to 13 weeks, you showed up every day, and you did it. I know we’re all impatient to see results right away, so I want you all to concentrate on NOT focusing on the numbers on the scale or the tape measure. Instead, take the long view. Understand how this program was specifically designed to help you reach your goals without giving up, and without backsliding.

Amoila has been training pro athletes for years—even THEY don’t expect their bodies to instantly change. He knows what works, and what it takes to get visible, noticeable results. Trust in the program , trust in the calendar, and most of all, trust in YOURSELF.

Today is rest day. Take some time to focus on you and relax. Maybe that looks like journaling, gardening, a random nap here or there…only you know what makes you feel whole and ready to take on the week ahead. Beachbody On Demand also has a good amount of mindful meditations in the Fitness Programs section that have helped me unwind and reflect. Finally, take a moment to take pride in your first week.

How are you feeling so far? How is your nutrition going? If you’re new to fitness, you may not know the saying, “You can’t out-train a bad diet.” And starving yourself is NOT how you lose weight or get strong. So, if you want to really optimize your nutrition plan, send me a DM so we can take a deeper look at what you’re eating and troubleshoot if needed.

Coach Tip

Celebrate the milestones. By making your group feel positive, uplifting, and inspirational, your customers will have a greater chance of finishing strong, and getting the results they crave.

*Supporting assets are coming soon.

DAY 7: Day Off

Back-to-back rest days—exactly what I needed! Yesterday was all about foam-rolling and really taking care of my body’s sore spots. Today is a little more of a mental and emotional self-care day.

Take some time to focus on you and recharge. Maybe that looks like journaling, gardening, or even meal prepping to put your mind at ease for the week ahead. Only you know what makes you feel whole. Sit back and take pride in your first week—you didn’t lift weights, and now you do. You weren’t a runner, and now you are. That’s really something.

How’s everyone doing on the nutrition side of things? As you plan the week ahead, take time to think about what’s working and what you’d like to change. Maybe there are some new foods you’ve been wanting to try or a recipe you’ve been meaning to incorporate. Thinking about these little tweaks early on can help you in the long run.

Day 7: Dynamic Recovery Advanced

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One week down! Who’s feeling proud? Who’s feeling like they need some extra encouragement to stay focused and committed? Don’t be shy—we’re all in this together, and there’s zero shame in the game.

Finish your week with Dynamic Recovery Advanced, a total-body stretch session that will revitalize tired muscles and accelerate your recovery so you’re ready to crush the week ahead.

A lot of you have asked how Beachbody Performance Recover is counted in 2B Mindset and Ultimate Portion Fix. GREAT question. With 2B Mindset, drink it in addition to your meals, but make sure to track it so you know if it’s working for you. With Ultimate Portion Fix, as long as you use it as directed, you can have it in addition to your containers. In both programs, it’s my total go-to post-workout, which I drink within 30 minutes of finishing every workout. It helps give my muscles a jump start on their recovery, and sets me up for the next 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.

Do you have a question that you don’t feel comfortable sharing with the group? DM me—let’s see if I can find you the right answer.

I’d love to hear about your results. How are you feeling so far? If you’re getting the results you hoped for, that’s amazing. If not, how is your nutrition going? If you’re new to fitness, you may not know the saying, “You can’t out-exercise poor eating habits.” Starving yourself is NOT safe or effective for losing weight or getting strong, either. So, if you’re not starting to see results, let me know so we can take a deeper look at what you’re eating and troubleshoot if needed.

Coach Tip

Here’s a great opportunity to make today’s post personal. If you’ve lost weight with 2B Mindset or Ultimate Portion Fix, share your insights, your struggles, and how you succeeded.

CA

Finish your week with Dynamic Recovery Advanced, a total-body stretch session that will revitalize tired muscles and accelerate your recovery so you’re ready to crush the week ahead.

Do you have a question that you don’t feel comfortable sharing with the group? DM me—let’s see if I can find you the right answer.

I’d love to hear about your results. How are you feeling so far? If you’re getting the results you hoped for, that’s amazing. If not, how is your nutrition going? If you’re new to fitness, you may not know the saying, “You can’t out-exercise poor eating habits.” Starving yourself is NOT safe or effective for losing weight or getting strong, either. So, if you’re not starting to see results, let me know so we can take a deeper look at what you’re eating and troubleshoot if needed.

Coach Tip

Here’s a great opportunity to make today’s post personal. If you’ve lost weight with 2B Mindset or Ultimate Portion Fix, share your insights, your struggles, and how you succeeded.

UK

Finish your week with Dynamic Recovery Advanced, a total-body stretch session that will revitalize tired muscles and accelerate your recovery so you’re ready to crush the week ahead.

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

Do you have a question that you don’t feel comfortable sharing with the group? DM me—let’s see if I can find you the right answer.

I’d love to hear about your results. How are you feeling so far? If you’re getting the results you hoped for, that’s amazing. If not, how is your nutrition going? If you’re new to fitness, you may not know the saying, “You can’t out-exercise poor eating habits.” Starving yourself is NOT safe or effective for losing weight or getting strong, either. So, if you’re not starting to see results, let me know so we can take a deeper look at what you’re eating and troubleshoot if needed.

Coach Tip

Here’s a great opportunity to make today’s post personal. If you’ve lost weight with 2B Mindset or Ultimate Portion Fix, share your insights, your struggles, and how you succeeded.

Day 7: Rest Day

Coach Tip

Celebrate the milestones. By making your group feel positive, uplifting, and inspirational, your customers will have a greater chance of finishing strong, and getting the results they crave.

Week 1 Day 1

Be sure to write down your MAX OUT time. Think of each workout as a Fit Test to monitor your progress each week.

Take a look at Shaun T’s message for you for Week 1: https://youtu.be/_ZfLcX7xL-c

Week 1 Day 2

You gotta eat clean if you want to achieve your goals. Clear the cupboards, pantry, and fridge of all unhealthy foods. If it’s not aligned with your goals, toss it—or better yet, give it to your local food bank. Now is the time to go shopping for foods that will help you MAX OUT your nutrition!

Week 1 Day 3

Be sure to follow Shaun T’s instructions on how to maintain proper form during the workouts to avoid injury.

Remember, even Shaun T will Max Out during these workouts. If you find yourself struggling, you can watch the low-impact modifier in full screen during the workout (just select “Modifier” on the main menu screen). Trust me, following the modifier is no walk in the park—you will still get a great workout and see MAX results.

Week 1 Day 4

Have fun with your INSANITY MAX:30 Calendar and write down your MAX OUT time each day as you go through the program. Seeing your improvement will motivate you—and others—to push to your personal MAX during each workout!

Week 1 Day 5

Your first Friday Fight was intense, wasn’t it? Did you win the fight?

What move was the most challenging for you? What move was the most fun?

You should be proud of yourself for getting through the first week!

Week 1 Day 6

How’s your digestion been since you started drinking Shakeology?

Week 1 Day 7

Need some help getting motivated for next week? Watch this chat with Shaun T where he shares his tips for getting started with a fitness program and how to motivate yourself to achieve your goals: https://youtu.be/dU77FqvV75c

DAY 1 WEEK 1 BOXING: POWER JABS & CROSSES (1s, 2s)

This is it! Your total-body transformation begins now. Joel and the cast are doing something really special the next six weeks and jumping on a 10 Rounds bus to tour the country. Each week, you’ll see them in a new city that has some sort of boxing history magic to it. First up it’s the City of Angels and Joel’s going to start the very first round at Beachbody headquarters. You all are about to see some sweat in LA!

Our first workout features 10 hard-hitting rounds of jabs, crosses, agility drills, footwork, and intense core conditioning.

You’ll need your resistance loop and small towel today—and your “ready for anything” attitude. A positive mentality can make all the difference in your workout.

When you’re done, let us know how it went. Dying to hear about it.

Week 1: DAY 1 – Push

It’s a good day to be great! Today we officially start 4 Weeks of THE PREP. Today’s first workout is Push.

Here’s the equipment you’ll need.

Dumbbells (light, medium, heavy)
Mat (optional)

If you’ve never done a “push” workout, you’re in for it. Push workouts focus on muscles on the front of the body (like the chest and quads) and include a variety of—you guessed it—“pushing” exercises. Today, you’ve got four rounds of six moves. In the first round, you’ll do each move for a minute and then rest for 30 seconds. In the following rounds, you’ll decrease the time you work by 10 seconds and your rest break by 5 seconds. If you’re struggling with form, follow the modifier. There’s no shame in the modification game!

DAY 2 WEEK 1 LIFT: LOWER BODY

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It’s time to hammer your bottom half in today’s Lower Body workout. We’ll be doing five exercises that target your legs while torching fat all over. The catch? You’ve got to go for as many reps as possible!

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.

Not sure about you, but my legs felt like spaghetti by the end. I’m definitely gonna need Recover. If you’ve never tried it, Beachbody Performance Recover can help promote muscle growth, and support your body’s recovery with premium protein and phytonutrients. Just make sure you take it within 30 minutes of finishing a workout!*‡

So, let’s hear it. How many reps did you get in?

*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.

CA

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.

So, let’s hear it. How many reps did you get in?

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

UK

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.

So, let’s hear it. How many reps did you get in?

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

Week 1: DAY 2 – Legs

Leg days are always tough and this one is no exception. Here’s what you’ll need.

Dumbbells (light, medium, heavy)
Resistance Loops
Strength Slides

We have two blocks with four moves. We’ll repeat each block three times. I guarantee your quads and hamstrings will love this one. 😉

After you finish the workout, let me know what you think in the comments. How are you liking Amoila’s training style so far?

DAY 3 WEEK 1 BOXING: SPEED & HOOKS (3s, 4s)

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Today we’re going to keep developing our essential footwork while introducing front and back hooks.

Here’s a tip: Just like you need solid footing for a powerful punch, your body needs a foundation of good nutrition to perform its best. That’s why I drink Shakeology to help fill nutritional gaps and help me feel satisfied.* When I first started thinking about a healthy lifestyle, I counted on this daily shake to keep me on-track. And now that I’m a little farther along in my journey, I still drink it every day because I really believe no other shake can deliver everything Shakeology offers (or taste as good).

How’s it going so far? Are you finding it easier to keep up with the footwork? Have you made any Shakeology recipes?

*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 we’re going to keep developing our essential footwork while introducing front and back hooks.

How’s it going so far? Are you finding it easier to keep up with the footwork? Have you made any Shakeology recipes? Here are some you can try—these recipes were created to go with every city we visit on the 10 Rounds road trip.

UK

Today we’re going to keep developing our essential footwork while introducing front and back hooks.

DAY 4 WEEK 1 LIFT: UPPER BODY

I love working my arms and shoulders so today’s Upper Body is where it’s at for me. You’ll hit your chest, back, shoulders, biceps, and triceps (yes!) with a combo of unilateral (single limb) and bilateral (two limb) moves. Let’s get sculpted!

But wait. Getting lean arms is going to take more than weights…it’s gonna take some real dedication in the kitchen. Trust me, underarm flab is one of my problem areas, and I used to think I could out-train bad eating choices. NOPE. It’s not until I really started changing my daily habits (I’m a Chocolate Shakeology and Ultimate Portion Fix girl myself) that I was able to see a difference in stubborn problem areas, like my arms.

If you haven’t checked out the popular premium nutrition options, Ultimate Portion Fix or 2B Mindset, you can learn more about them by clicking the Nutrition tab on Beachbody On Demand or DMing me for more info. And you can always turn to your Beachbody Guide to Nutrition to cover the basics and scope out some recipes. I recommend the zucchini, red pepper, and sweet potato frittata for breakfast…or even dinner because it’s that good!

Which recipes are you loving?

Week 1: DAY 3 – Rest

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Say hello to your first official rest day!

I’ve been getting some DMs asking whether or not you should take your supplements on rest days. I definitely recommend taking Shakeology. And if your body is telling you it needs more protein, consider taking Beachbody Performance Recover and/or Recharge too. THE PREP is a physically demanding program which means our bodies have increased protein needs. Together, Shakeology, Recover, and Recharge can help you get the protein you need for your muscles to grow and recover between workouts.*^

And don’t forget, healthy eating—even on rest days—is super-important. Here’s a really nutritious and filling bowl recipe that can help you stay on-track.

Winter Superfoods Bowl – https://www.beachbodyondemand.com/blog/winter-superfoods-bowls

Coach Tip

From time to time, encourage your challengers to experiment with new recipes. Having a variety of go-to recipes keeps you from getting bored with your nutrition and helps you stay on-track. There are tons of recipes available on the Beachbody On Demand Blog, in the FIXATE cookbooks, in the Beachbody Guide to Nutrition, on the Shakeology channel on Beachbody On Demand, as well as in the 2B Mindset and Ultimate Portion Fix nutrition programs.

*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.
^ Not all products, flavors, and configurations may be available in your market.

CA

Say hello to your first official rest day!

And don’t forget, healthy eating—even on rest days—is super-important. Here’s a really nutritious and filling bowl recipe that can help you stay on-track.

Winter Superfoods Bowl – https://www.beachbodyondemand.com/blog/winter-superfoods-bowls

Coach Tip

^ Not all products, flavors, and configurations may be available in your market.

UK

Say hello to your first official rest day!

And don’t forget, healthy eating—even on rest days—is super-important. Here’s a really nutritious and filling bowl recipe that can help you stay on-track.

Winter Superfoods Bowl – https://www.beachbodyondemand.com/blog/winter-superfoods-bowls

Coach Tip

^ Not all products, flavors, and configurations may be available in your market.

DAY 5 WEEK 1 BOXING: POWER UPPERCUTS (5s, 6s)

You’re gonna feel the burn with this one! You’ll be throwing a mix of front and rear uppercuts in this heart-pounding, total-body workout.

One of the reasons I love 10 Rounds is because it actually makes me feel powerful—it’s a bit different than some of the other workouts I’ve tried. There’s something empowering about learning how to use your body to protect yourself. Anyone else feel the same way?

Week 1: DAY 4 – Endurance & Agility

Here’s the equipment you’ll need for today’s workout: Endurance & Agility.

Dumbbells (light, medium, heavy)
Mat (optional)

This workout is broken into two blocks: an endurance block and an agility block. The endurance block has eight moves you’ll repeat twice and the agility block is three rounds of fat-burning HIIT. Come ready to sweat!

DAY 6 WEEK 1: REST

Can we catch a break? YES! This is your first rest day, and you deserve it. Some of you might feel tempted to keep the momentum going and keep working out. Others will feel the opposite—completely wiped out and wondering if you’ll be able to do this for the long haul.

Listen—take these rest days, no matter how you’re feeling. Keep up the good work in the kitchen, but seriously let your body recover from all the work you put in. These two rest days will also help you reset mentally. You’ll be ready to keep on with the rest of us after taking today and tomorrow off, promise.

One of the benefits of this group is the chance to be open about how you’re feeling. Every one of us here is on a mission to better ourselves. When you think you can’t go another round, I want you to remember that’s what we’re here for—to remind you there’s a whole bunch of us who have been where you are and can help you get the results you’re after.

How do you stay motivated?

Week 1: DAY 5 – Pull

We’ve got Pull on deck. Here’s what you’ll need.

Dumbbells (light, medium, heavy)
Chin-Up Bar, Chin-Up Max, Mat (optional)

Unlike Push, which targets the muscles on the front of your body, Pull will train the ones on the back of your body, such as your lats and hamstrings. We’ve got three blocks of two moves and we’ll repeat that sequence three times. Then, we’ll wrap up with a burner round of pull-ups. If you have a Chin-Up Max and need some assistance doing pull-ups, it can come in handy here. There’s also a dead bug modification with a dumbbell pull-over if you’re not quite ready for pull-ups or don’t have a chin-up bar.

I want to check in with everyone—how’s your nutrition going? Post your answers to the questions below so we can all stay accountable together. I’ll post mine in the comments.

Are you tracking your food intake?
How’s your water intake?
Are you eating breakfast?
Are you struggling with nighttime snacking?
Are you hungrier? Not as hungry?

DAY 7 WEEK 1: REST

A little reminder for anyone currently on temptation island: rest day is NOT cheat day! Your body is taking a break from intense exercise, not from healthy habits. So, like I do every other day, I drink my glass of Shakeology in the morning to treat my body for a job well-done.

Then I follow my meal plan as usual and prep my food for the rest of the week. I went grocery shopping yesterday, so today I just have to cook and store what I can ahead of time. A no-brainer for me is to set aside all the snacks I’ll be having in between meals, since that can be an easy pitfall if you’re not careful. (I know I’m not the only one with midafternoon chocolate cravings!)

I do plenty of veggies and some fruits, but for my sweet fix I pack BEACHBAR—Chocolate Cherry Almond is my favorite flavor. I’m always on the lookout for a good snack, and this one meets my strict requirements (6g of sugar but a whopping 10g of protein at just 150 calories). I also love that it doesn’t taste like dirt lol. Sorry but so many health bars taste like cardboard; BEACHBAR is 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.

What’s your on-the-go snack?

Week 1: DAY 6 – Full Body Tempo

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Today’s workout is Full Body Tempo. It uses slow, controlled movements to maximize time under tension, which is how long a muscle is under strain during an exercise. It’s a proven stimulus for muscle growth, so make sure you follow Amoila’s cues and give him your all. You’ve got this!

Here’s the equipment you’ll need.

Dumbbells (light, medium, heavy)
Resistance Loops
Strength Slides
Mat (optional)

How are we all feeling? If you’re sore, I highly recommend taking Recharge. Recharge has a combination of slow-release micellar casein, tart cherry extract, and BCAAs that can help optimize recovery and reduce exercise-induced muscle soreness.* It’s delicious just blended with water and ice, but if you want to give it a minty twist, try adding a couple drops of peppermint extract! You can even add some Power Greens Boost or spinach to amp up the nutritional value. To learn more about Shakeology Boosts, check out Shakeology.com.^

*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.
^Not all products, flavors, and configurations may be available in your market.

CA

Here’s the equipment you’ll need.

Dumbbells (light, medium, heavy)
Resistance Loops
Strength Slides
Mat (optional)

^Not all products, flavors, and configurations may be available in your market.

UK

Here’s the equipment you’ll need.

Dumbbells (light, medium, heavy)
Resistance Loops
Strength Slides
Mat (optional)

^Not all products, flavors, and configurations may be available in your market.

Week 1: DAY 7 – Range & Repair

We made it! Today marks the end of our first week of THE PREP. How’s everyone feeling? Happy to stretch it out?

Well, good news because today’s workout is mobility-focused. It’s called Range & Repair. It’s less intense than your other workouts, but just as important. Amoila is big on mobility, flexibility, and recovery, so it’s crucial that you do this workout.

Here’s the equipment you’ll need.

Strength Slides
Mat (optional)

I’ve got some extra time today, so I was thinking about trying a new Shakeology recipe. Here’s one I found that looks really yummy.

Peaches and Cream Shakeology Recipe (Makes 1 serving)

1 cup water
1 cup ice
1 scoop Vanilla Whey (or Vanilla Plant-Based Vegan) Shakeology^
½ cup sliced frozen peaches
1 Tbsp. fresh lemon juice

Place water, ice, Shakeology, peaches, and lemon juice in a blender; cover. Blend until smooth.

Container Equivalents: Purple ½, Red 1
2B Mindset Plate It!

A great snack(tional) or enjoy as part of breakfast.
^Not all products, flavors, and configurations may be available in your market.

BARRE BLEND WEEK 1, CLASSIC FULL BODY BLEND 1

Welcome to the official start of Barre Blend! Are you ready to find the magic within? Your first workout is Classic Full Body Blend. It’s designed to help you tone, chisel, and define your whole body.

Make sure you drink your Shakeology to get started off right. What flavor are you drinking? My personal favorite is [COACH: ADD YOUR FAVORITE FLAVOR HERE].

There’s a recipe for Strawberry Banana Blueberry Shakeology that sounds insanely delicious on page 87 of the Beachbody Guide to Nutrition. Let us know what you think if you try it!

Did you pull an “I AM” Daily Motivation Card today? Share what your card says and what that means to you!

Come back here after your workout and tell us how you did!

BARRE BLEND WEEK 1, BOOTY BLEND 1

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How are you feeling after yesterday’s workout? A little sore? That’s perfectly normal. Taking Beachbody Performance Recover after your workouts can help speed muscle recovery;* that’s why it’s recommended! Let me know if you want more info.

Today’s workout is Booty Blend 1. You’ll start to lift and shape your glutes using small, controlled movements, isometric holds, and high reps. You know this one’s going to burn so good! If you’re feeling brave, add your Resistance Loops and follow the intensifier!

Share something fun about today’s workout in the comments below!

*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

Share something fun about today’s workout in the comments below!

UK

Share something fun about today’s workout in the comments below!

BARRE BLEND WEEK 1, CARDIO BLEND 1

Here comes Cardio Blend! This high-energy class is sure to get your heart pumping as you burn calories and strengthen and tone all over. Gulp your Energize and let’s do this!

We’re halfway through the first week. How’s your nutrition so far? Did you meal prep? Tell us why or why not. If you’re having trouble, comment below and I’ll try to help you figure out some strategies. Nutrition is so important to getting the results you want, and I’m here to help you succeed!

Did you notice the bonus 10-Minute Enhancement workouts listed in your Get Started Guide? You can add these on to any workout for extra-targeted toning. If you feel like it, try one of them today after your cardio workout and see what you think. You can find these workouts in the Workout List on Beachbody On Demand.

If you do a bonus workout today, share your experience in the comments below!

BARRE BLEND WEEK 1, CORE BLEND 1

Today’s workout is Core Blend. Have you SEEN Elise’s abs? Amazing! This workout will sculpt your entire core while strengthening and toning the rest of your body at the same time.

Did you look at the recipes in the Beachbody Guide to Nutrition? They taste good and are really easy to prepare, like the Sweet Potato Tofu Scramble recipe on page 56. Try it for yourself!

You’ve worked hard all week. I’ll bet you’re really feeling it by now, so let’s give each other some love and encouragement. Post an uplifting message to the group!

BARRE BLEND WEEK 1, LEAN LEGS BLEND 1

Let’s end this week strong with a leg-focused workout. Your muscles will be shaking and quaking by the time you finish this one. It really targets your glutes, hamstrings, and thighs.

Who’s been using their “I AM” Daily Motivation Cards? I pull a new one every morning to set a positive intention for my day. This morning I got “I AM Fearless.” Wow! Such a powerful message heading into the weekend.

What Daily Motivation Card did you pull? How much better is your day when you start with a positive mindset?

BARRE BLEND WEEK 1, REST AND REPLENISH

You made it through five workouts! Awesome job! Today is your first Rest & Replenish day. You can choose to replenish your mind and body without doing a workout, or you can do one of the Yoga Blend workouts or any (or all) of the 10-Minute Enhancement workouts from the Barre Blend Workout List on Beachbody On Demand.

Elise believes that taking time to properly recover is an important component of living up to your full potential. You can’t pour from an empty cup, and you won’t be your best unless you refill your energy. She advocates slowing down and taking a moment of contemplation to silence the noise of daily life so you can give your attention to the things that really matter.

What are you doing today to replenish?

BARRE BLEND WEEK 1, REST & REPLENISH

Happy Sunday, everyone! It’s another rest day, but I really recommend doing the Roll & Replenish workout. This one helps replenish your tired muscles with a foam roller to reduce soreness and help speed recovery.

Have you done your grocery shopping for next week? Planning is half the battle, but it leads to great rewards! So make sure to stock up on healthy foods that give you energy for your workouts—and life. And don’t forget to do some meal prep. Even just cutting up your vegetables in advance saves you lots of time during the week.

Share what’s on your grocery list for the week. You never know who you might inspire!

Coach Tip

COACH TIP: Take the time to recognize the efforts of someone in your group. Not only will you help that person feel good, you’ll also encourage everyone else to stay consistent with the program for the next week.

For example: Shout-out to [NAME]! She’s been working hard all week. I love her commitment to her workouts and nutrition. If you have a chance, give [NAME] a virtual high-five for being so dedicated!

6 Weeks of THE WORK | Day 1 | Wk 1 | Push

It’s game time! We start 6 Weeks of THE WORK today!
Reminder: If you want to access a clean version of this program, just choose the workout not labeled “explicit” on Beachbody On Demand.

Here’s the equipment you’ll need for our first workout—Wk1 Push.

Dumbbells (Light, Medium, Heavy)
Strength Slides
Mat (Optional)

Why is it called Push? Because we’re going to focus on performing “pushing” movements, which primarily work muscles on the front of your body (think chest and quads). You’re going to take on four rounds of eight moves. In the first round, you’ll do each move for a minute and then rest for 30 seconds. In each successive round, you’ll decrease the time you work by 10 seconds, and your rest break by five seconds. It’s gonna get really sweaty, really quickly!

After you complete the workout, let me know what you think in the comments! How did you like Amoila’s training style? Did it kick your butt?

6 Weeks of THE WORK | Day 2 | Wk 1 | Legs

US

Today is Wk1 Legs, which means you know exactly what we’re gonna work ;).

Here’s the equipment you’ll need:

Dumbbells (Light, Medium, Heavy)
Resistance Loops
Strength Slides
Mat (Optional)

Wk1 Legs is three sets of eight hardcore moves, broken into two blocks, that will help you build strength and power in your quads and hamstrings. Not sure about you, but my legs felt like jello by the end. I’m definitely gonna need Recover. If you’ve never tried it, Beachbody Performance Recover can help promote muscle growth, decrease exercise-induced soreness, and support your body’s recovery with premium protein and phytonutrients. Just make sure you take it within 30 minutes of finishing a workout!*

Speaking of Recover, who here has tried Plant-Based Recover? I recently had it and it tastes just as good as the whey-based version. It’s made with 20g of pea protein and phytonutrients, and delivers all nine essential amino acids. If you’re a vegan—or you just want to eat a more plant-based diet—and you’re looking for a good post-workout shake you’ll probably dig this!

*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 is Wk1 Legs, which means you know exactly what we’re gonna work ;).

Here’s the equipment you’ll need:

Dumbbells (Light, Medium, Heavy)
Resistance Loops
Strength Slides
Mat (Optional)

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

UK

Today is Wk1 Legs, which means you know exactly what we’re gonna work ;).

Here’s the equipment you’ll need:

Dumbbells (Light, Medium, Heavy)
Resistance Loops
Strength Slides
Mat (Optional)

6 Weeks of THE WORK | Day 3 | Wk 1 | Rest

Welcome to your first official rest day.

You’ve earned it after all of the hard work you’ve put in during the last two days. But just because it’s your day off doesn’t mean you should pump the brakes in the nutrition department. It’s a REST day, not a CHEAT day. Even though you’re not working out, that’s no excuse to cheat on your eating plan. We all want great results, so stick with the program! That includes continuing to take Shakeology and Beachbody Performance Recharge, which can help you meet your increased protein needs while following this intense program. Remember, muscles grow between workouts, not during them, so never skimp on protein.

If you’ve got a sec, take a few minutes to answer the questions below. I want us all to stay accountable and on point with our healthy eating. I’ll post my answers in the comments.

Are you tracking your food intake?
How’s your water intake?
Are you eating breakfast?
Are you struggling with nighttime snacking?
Are you hungrier? Not as hungry?

Also, I have to share this bomb recipe with you guys. I tried something new with my Shakeology and it was delicious. I’m definitely going to have this one on repeat.

PB and Banana Latte Shakeology

Ingredients

1 cup unsweetened almond milk
1 cup ice
1 scoop Café Latte Plant-Based Vegan Shakeology
2 tsp. all-natural peanut butter
½ large banana, cut into chunks

Instructions:
Place almond milk, ice, Shakeology, peanut butter, and banana in blender; cover. Blend until smooth.

Container Equivalents
Purple 1
Red 1
tsp. 3

2B Mindset Plate It!
This recipe makes a great breakfast option.

6 Weeks of THE WORK | Day 4 | Wk 1 | Endurance & Agility

Today’s workout is Wk1 Endurance & Agility.

Here’s the equipment you’ll need:

Dumbbells (Light, Medium, Heavy)
Mat (Optional)

This workout is two rounds of five movement patterns, but that doesn’t mean it’s going to be easy. You’ll perform a weighted move and then follow it with a plyometric exercise similar in movement. Then Amoila’s got a surprise—four burner rounds of HIIT that are going to spike your heart rate and help you improve your agility.

What moves has everyone liked so far? My favorite move was the [insert your favorite move and describe why you liked it].

6 Weeks of THE WORK | Day 5 | Wk 1 | Pull

We started the week with a Push workout and now we’re switching gears. It’s time for Wk1 Pull.

Here’s the equipment you’ll need:

Dumbbells (Light, Medium, Heavy)
Chin-Up Bar, Chin-Up Max, Mat (Optional)

Remember how I said Push workouts primarily work the front of your body? Pull workouts primarily work muscles on the back of your body with—you guessed it—“pulling” motions. And speaking of pulling motions, today is our first workout with pull-ups! Don’t worry. There is an alternative move you can do if you’re not ready for pull-ups. However, if you have a Chin-Up Bar and the Chin-Up Max, I encourage you to use them. If you’ve never used the Chin-Up Max before, it provides a bit of lift to help you develop the strength you’ll need to perform unassisted pull-ups. It’s a great tool for working your way up to this classic bodyweight exercise. Just make sure to follow the set-up and use instructions carefully.

Tell me in the comments—have you set any pull-up goals? If there’s anyone in this group who can do pull-ups, feel free to share your tips in the comments!

6 Weeks of THE WORK | Day 6 | Wk 1 | Full Body Tempo

US

This is the last butt-kicking workout of the week! It’s called Wk1 Full Body Tempo.

Here’s the equipment you’ll need:

Dumbbells (Light, Medium, Heavy)
Strength Slides
Chin-Up Bar, Chin-Up Max, Mat (Optional)

This workout maximizes “time under tension,” which is how long a muscle is under strain during a set. So dig in, stay focused, and perform every rep with good form. If you haven’t noticed yet, Amoila’s big on that. Make sure your movements are controlled and follow Amoila’s cues.

We’re going to be working a variety of muscle groups in this workout, so make sure you’re getting enough protein. If you need a bit more, consider taking Recharge. Recharge has a combination of slow-release micellar casein, tart cherry extract, and BCAAs that you can consume before bed—or any time of day, frankly—to help optimize recovery and reduce exercise-induced muscle soreness.* I add a bit of cinnamon to mine; that way it tastes like horchata and feels like a “treat.”

*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

This is the last butt-kicking workout of the week! It’s called Wk1 Full Body Tempo.

Here’s the equipment you’ll need:

Dumbbells (Light, Medium, Heavy)
Strength Slides
Chin-Up Bar, Chin-Up Max, Mat (Optional)

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

UK

This is the last butt-kicking workout of the week! It’s called Wk1 Full Body Tempo.

Here’s the equipment you’ll need:

Dumbbells (Light, Medium, Heavy)
Strength Slides
Chin-Up Bar, Chin-Up Max, Mat (Optional)

We’re going to be working a variety of muscle groups in this workout, so make sure you’re getting enough protein.

6 Weeks of THE WORK | Day 7 | Wk 1 | Range & Repair

Congrats, fam! You made it to the end of your first week! Today’s workout is Wk1 Range & Repair. It’s a little shorter (and less intense) than your other workouts, but don’t skip it! Amoila designed every Range & Repair workout to boost your recovery and build your mobility to help you maintain a high level of workout performance.

Every week, your Range & Repair workout will have a different focus. This week is focused on the hips. I don’t know about you, but my hips need a little TLC after all the squats, lunges, and plyo work we did this week.

Here’s the equipment you’ll need:

Strength Slides
Mat (Optional)

Since today’s workout is a little shorter, I’m going to use the extra time to go grocery shopping. Anyone else meal prepping? I found this recipe I’ve been wanting to try.

Beef and Broccoli with Red Pepper

Coach Tip

From time to time, encourage your challengers to experiment with new recipes. Having a variety of go-to recipes keeps you from getting bored with your nutrition and helps you stay on-track. There are tons of recipes available on the Beachbody On Demand blog, in the FIXATE cookbooks, and in the Beachbody Guide to Nutrition, as well as in the 2B Mindset and Ultimate Portion Fix nutrition programs.

Portion Fix | Week 2 | Day 4

US

Group call! As we wind down Week 2, here’s what we’ll discuss:

Let’s hear your stories, successes, favorite tips, and strategies.
Have you started with exercise?
Decreased your highly processed food intake?
Gotten the family involved?
Let’s talk about progress…
Your Shakeology has a protein-rich, mineral-dense formula that helps support healthy digestion, which is important for breaking down food into nutrients that your body uses for energy and growth.*

Here’s how to join our call:

Coach Tip

Start building momentum for people to continue strong into Week 3. Highlight successes, and encourage everyone to share what they’re loving about the program.

*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

Group call! As we wind down Week 2, here’s what we’ll discuss:

Let’s hear your stories, successes, favourite tips, and strategies.
Have you started with exercise?
Decreased your highly processed food intake?
Gotten the family involved?
Let’s talk about progress…
Your Shakeology has a protein-rich, mineral-dense formula that helps support healthy digestion, which is important for breaking down food into nutrients that your body uses for energy and growth.

Here’s how to join our call:

Coach Tip

Start building momentum for people to continue strong into Week 3. Highlight successes, and encourage everyone to share what they’re loving about the program.

UK

Group call! As we wind down Week 2, here’s what we’ll discuss:

Here’s how to join our call:

Coach Tip

Start building momentum for people to continue strong into Week 3. Highlight successes, and encourage everyone to share what they’re loving about the programme.

‡Calcium contributes to the normal function of digestive enzymes.

Portion Fix | Week 2 | Day 5

Have you checked out the FIXATE Vol. 2 cookbook or the FIXATE cooking show (English only) in the Nutrition Rail on Beachbody On Demand? If so, what recipes have you tried? Each recipe in the cookbook, and on the show, is FIX-approved, meaning it works with your containers. In my house, Sunday is family meal day. What do you like to prepare for your big family meals?

So often, we’re all running around during the week and the weekend is the only time we all seem to get together around the table and really enjoy a meal.

In your FIXATE Vol. 2 cookbook (English only), check out page 129, Singapore Noodles. YUM. It’s so easy to make! In fact, please share your favorite meal so far.

Portion Fix | Week 2 | Day 6

If today or tomorrow is your supermarket day, I’ve got a fun challenge for you. It’s the Green container challenge, and it goes like this. I want you to browse the food lists. Pick one new veggie from the Green food list to try. Then report back.

For those of you with kids, let’s talk more about how to get them involved in healthy eating decisions. The best thing you can do is to set a good example. They learn by watching and doing what you’re doing. So your challenge today is to try and grab the family and head outside and do something active. Walk through your neighborhood. Go to a park. Go on a hike. When it’s time to eat, have everyone make their meals using the containers. Sit with your kids and check out the 75 Healthy Lunch Ideas For Kids PDF (English only) under Video 12: “Kids Fix” to see what sparks their interest. Healthy kids are more likely to grow into healthy adults. And we’d love to hear the reactions from your kids. How’s it been involving them in the Portion Fix program?

Portion Fix | Week 2 | Day 7

Today we hold our end-of-week group call. We’re done with Week 2. We have only two more weeks to go in this group.

Some questions and thoughts for today’s call:

What obstacles have you faced with the program so far? What have you done to try to overcome them? Rewatch Video 18: “FAQs” if you need a little refresher from Autumn.
What modifications are you going to incorporate heading into the week ahead?
Have you been doing well with meal prep? Need a quick refresher? Watch Video 17: “Meal Planning & Tracking.”

If you’re feeling that you’re falling behind, or stuck, watch Video 16: “Break In Case of Emergency.” Autumn will help you understand what could be holding you back and how to make some small tweaks that can yield big outcomes.

Here’s how to join our call:

Coach Tip

Your participants might be feeling like they need some extra encouragement or support on this call. It’s important for the whole group to be there for each other. Encourage everyone to share their support.

Portion Fix | Week 3 | Day 1

We’re in Week 3! Great job. Let’s keep our progress going. Fill out pages 52–53 in your logbook—it’s all about checking in now. Looking back to when you first started the program, what do you notice now? What are you proud of accomplishing? What still needs work? Are you seeing results? Some things may take longer than others—pounds might be dropping but you might still be struggling with those highly processed snack items or your meal prepping. Whatever your unique situation, we’re here to support you.

Take your Week 3 photo, and post it if you’d like. We’re here for you.

Portion Fix | Week 3 | Day 2

US

Remember last week when I posted a couple of times about getting your significant other to do the program? Or introducing your kids to portion control? What’s worked for you?

For those of you who don’t have kids, take time to explore the food lists and really push yourself to try something new.

Fruits are a great place to start if you’re craving sweet treats and trying to avoid soda or your junk drawer. If you’re struggling to stick to your eating plan when cravings hit, a good option is to just drink a little BEVVY, which also helps support healthy weight loss.* You’d be surprised at how good natural sugars can taste in a piece of fruit. I know cutting out or reducing added sugar intake can be hard. That’s why I think it’s important to still satisfy your sweet tooth, but in a healthier way. It can also help to really savor each bite—chew slowly and focus all your attention on the taste, texture, and mouthfeel of what you’re eating.

To that point, Shakeology can act as a treat as well since it’s so delicious—it’s also a superfood shake.*

Another option to help you resist overindulging in sugary desserts is BEACHBAR snack bars, which are container-friendly, gluten-free, and contain 9–10 grams of protein per bar—so they’re a great snack between meals. They count as ½ Red, ½ Yellow, and 1 tsp.

There are also tons of FIX-approved dessert recipes within FIXATE (English only), and on Portion Fix on BODi. Remember, you get three treat swaps per week while following Foundational Fix!

If you’re doing the program with someone else, talk about how that’s helping you stay committed.

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

Coach Tip

Share how you’re doing with the nutrition component. Struggles, wins, etc. It helps when you talk about your own progress and efforts.

CA

Remember last week when I posted a couple of times about getting your significant other to do the program? Or introducing your kids to portion control? What’s worked for you?

For those of you who don’t have kids, take time to explore the food lists and really push yourself to try something new.

Fruits are a great place to start if you’re craving sweet treats and trying to avoid soda or your junk drawer. If you’re struggling to stick to your eating plan when cravings hit, a good option is to just drink a little BEVVY, which protects against free radical damage. You’d be surprised at how good natural sugars can taste in a piece of fruit. I know cutting out or reducing added sugar intake can be hard. That’s why I think it’s important to still help satisfy your sweet tooth, but in a healthier way. It can also help to really savour each bite—chew slowly and focus all your attention on the taste, texture, and mouthfeel of what you’re eating.

To that point, Shakeology can act as a treat as well since it’s so delicious—it’s also a superfood shake.

There are also tons of FIX-approved dessert recipes within FIXATE (English only), and on Portion Fix on BODi. Remember, you get three treat swaps per week while following Foundational Fix!

If you’re doing the program with someone else, talk about how that’s helping you stay committed.

Coach Tip

Share how you’re doing with the nutrition component. Struggles, wins, etc. It helps when you talk about your own progress and efforts.

UK

Remember last week when I posted a couple of times about getting your significant other to do the programme? Or introducing your kids to portion control? What’s worked for you?

For those of you who don’t have kids, take time to explore the food lists and really push yourself to try something new.

Fruits are a great place to start if you’re craving sweet treats and trying to avoid soda or your junk drawer. You’d be surprised at how good natural sugars can taste in a piece of fruit. I know cutting out or reducing added sugar intake can be hard. That’s why I think it’s important to still satisfy your sweet tooth, but in a healthier way. It can also help to really savour each bite—chew slowly and focus all your attention on the taste, texture, and mouthfeel of what you’re eating.

To that point, Shakeology can act as a treat as well since it’s so delicious—it’s also a superfood shake.†

Another option to help you resist overindulging in sugary desserts is BEACHBAR snack bars, which are container-friendly, gluten-free, and contain 9–10 grams of protein per bar—so they’re a great healthy snack between meals. They count as ½ Red, ½ Yellow, and 1 tsp.

There are also tons of FIX-approved dessert recipes within FIXATE (English only), and on Portion Fix on BODi. Remember, you get three treat swaps per week while following Foundational Fix!

If you’re doing the programme with someone else, talk about how that’s helping you stay committed.

†Magnesium contributes to normal energy-yielding metabolism.

Coach Tip

Share how you’re doing with the nutrition component. Struggles, wins, etc. It helps when you talk about your own progress and efforts.

Portion Fix | Week 3 | Day 3

Green container challenge! Share a picture or just comment about your experience trying one new vegetable this week. Which did you try? How did you serve it? What was your reaction?

Remember, with the food lists, try to choose from the top ⅓ of the list, even though anything on the list is a good choice. What’s something you’re interested in trying?

Transform :20 | Week 1 | Day 1

Today starts Chapter 1: COMMIT

This is Day 1: BURN. You’ll be moving from the first minute to the last, so get ready to sweat. Shaun T will take you through a series of moves on the Step that will push you to really dig deep. There are three Transformers, aka challenges: Rapid Taps, Twist OBL Kicks, and Rocketman.

I want to see how you improve in the next 6 weeks with these Transformers, so please film yourself doing one of these challenges in this first week. I’ll remind you again in Week 6 to do this again, and share the side-by-side comparison with our group using the hashtag #transform20

Make sure you use the Wall Calendar/Tracker to keep track of Transformers.

When you’re done with today’s workout, share with everyone your thoughts about the workout! Did you sweat? Was it fun? How amazing is Shaun T? I am so excited for tomorrow.

Transform :20 | Week 1 | Day 2

How are you feeling today? Ready for Day 2? Today is FASTER. Exactly as it sounds. It will have a more cardio focus than yesterday, with an emphasis on footwork. Pace yourself and modify as needed! Here are your three Transformers: Over Top, X Jack; L Reach; and Ski Abs, In/Out.

Need a “spring in your step”? Energize is my go-to fuel to power me through my workouts. One of the key ingredients is beta-alanine, which helps increase muscle carnosine levels to help buffer muscle acid buildup, increase power output, and delay muscle fatigue.*

BEACHBODY PERFORMANCE TIP: If you take Energize, have you noticed a tingling feeling shortly after you drink it? It can be a normal reaction to beta-alanine, an amino acid in Energize. Some people tingle, some don’t. It often goes away once you start exercising and with continued, regular use.

*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.

Transform :20 | Week 1 | Day 3

Three days in! I’m so proud of all of you for committing. How’s everyone feeling? More confident on the Step? Are you feeling coordinated, less out of breath? I know I feel it in my calves and glutes. Be sure to take note of the little things—they add up!
Today is Day 3: STRONGER. The pace will be slower, but that doesn’t mean it’s easier. You’re going to feel the burn. Shaun T also has three great Transformers for you: 90° Ab Trapper, Hover Ab Kicks, and Burpee Hop. As always, make sure you write down how you do. You’ll notice in Week 2 why this is important.

How’s your nutrition? Take a few minutes to answer the questions below.

Are you tracking your food?
How is your water intake?
Are you eating breakfast?
Are you struggling with nighttime eating?
Are you hungrier?
Any special meals or recipes you want to share?

Snack time: Now that you’ve “COMMITTED” to 20 minutes a day, you may find your appetite increases. One of my favorite recommendations for when I don’t want an entire meal but still need a snack is BEACHBAR—a delicious snack bar packed with 10 grams of protein and just 150 calories. I always keep one packed in my bag. They taste great and are a perfect treat without the guilt.

Transform :20 | Week 1 | Day 4

US

One of the things you’ll notice is that even though the workouts are only 20 minutes, the amount of effort you’re putting into those 20 minutes is pretty incredible. So, before we talk about today’s workout, I just want you to congratulate yourself on committing and showing up. Now, let’s get to it…

Day 4, POWERFUL packs a lot into 20 minutes. It’s got cardio, total-body conditioning, and some resistance moves that will help you build strength. The three Transformers are Parkour (fun!), Squat Reach, and Lunge Punch.

You might really be feeling these 4 days of workouts, so here’s a tip. Eat protein in regular intervals. Your body can only use so much protein at a time for replenishing your muscles, so it’s important to space it out over your day. Shoot for about 20g at each meal. (A Red Portion should do the trick.)

And if you really want to dial in your nutrition, add Beachbody Performance Recover and Recharge into the mix.

Beachbody Performance Recover within 30 minutes after your workout provides 20 grams of protein (among other things) to help replenish your muscles and support muscle protein synthesis and growth.*

Beachbody Performance Recharge one hour before bed helps support lean muscle growth and helps build and repair muscle tissue. It helps you wake up ready to crush your next workout

Have you used either of these supplements? If so, tell us what differences you’ve noticed.

*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

And if you really want to dial in your nutrition, add Beachbody Performance Recover and Recharge into the mix.

Beachbody Performance Recharge one hour before bed helps support lean muscle growth and helps build and repair muscle tissue. It helps you wake up ready to crush your next workout

Have you used either of these supplements? If so, tell us what differences you’ve noticed.

UK

And if you really want to dial in your nutrition, add Beachbody Performance Recover into the mix.

Have you used Beachbody Performance? If so, tell us what differences you’ve noticed.

Transform :20 | Week 1 | Day 5

Almost there! You’re doing great. But don’t take my word for it—let’s share with each other some words of encouragement. Share yours in the comments below—every bit helps, especially if you’re feeling like you need a little motivation.

Today is Day 5: CUT. This is all about reps, and lots of them. The pace is intense as always, so watch your feet and make sure you’re safely using the Step. The three Transformers are Over Step Jump, Hand Rel Push-Up, and Triangle.

How has your mood improved during Transform :20? What’s been your greatest motivation?

Transform :20 | Week 1 | Day 6

Bam! This is the last workout of the week, and I’ll be the first to admit that I’m looking forward to my rest day tomorrow.

This is Day 6: BALANCED. What a great way to end the week! This has elements for your core as well as some great stretches, to help make sure your muscles are fully prepped for the day off tomorrow. Today’s Transformers are Climb Push-Ups; Plank, OBL Trap; and Balanced Dips. Finish strong today! This is it for the week.

What are you most looking forward to doing tomorrow on your rest day? What are you going to do to recover?

Coach Tip

Now would be a great time to highlight someone’s Success Story. Here’s one that caught my eye: Jessica D. You can use the photo to highlight someone’s great results and say something like, “Amazing transformation.”

Transform :20 | Week 1 | Day 7

Our first rest day, and I definitely need it. How about you? One thing to remember on these rest days is that they’re not CHEAT days. So even though you aren’t working out, there’s no excuse to cheat on your eating plan; you’re only cheating yourself. We all want great results, so keep your focus!

So, looking back, what was your favorite part of Week 1? What are you excited about for Week 2?

Don’t forget to watch Transform Your Life with Shaun T for what’s coming up this week, and for tons of inspiration from him. Stay motivated! Stay committed! You’re doing great so far.

And don’t forget to use your 6-Week Transformation Tracker every single day. This is where you write down your workout; track your food, mood, Shakeology, and Beachbody Performance; and get a daily motivational quote from Shaun T. So helpful!

80 Day Obsession | Week 1 | Day 1 | Total Body Core

Welcome to the official start of 80 Day Obsession!

Today’s workout is Total Body Core. It’s about 60 minutes long, and you’ll be doing 2 sets of 15 reps using weights and Beachbody Resistance Loops. Pace yourself! This is a new program, so it can take a minute to get used to the moves and rep patterns. Pay attention to Autumn’s form cues—we don’t want you to hurt yourself.

Don’t forget to use the Tracker Sheets to keep track of your weight selections. You can make notes about how it felt and whether you should go up or down in weights next time. You can download Tracker Sheets here.

Also, let me know how you do with the Timed-Nutrition plan. Did you plan out all your meals? Did you eat on schedule?

OK, everyone. Let’s do this!

80 Day Obsession | Week 1 | Day 2 | Booty

Booty day! My favorite day…

This workout is 60 minutes long and uses your Beachbody Resistance Loops, a mat (optional), and a chair for balance (optional). A lot of it is done on the floor, and I can tell you that you’re going to feel the burn in the best possible way! So do your best, stick with a lighter Resistance Loop if necessary, and let me know what you think of this workout in the comments!

Watch this video if you need a reminder of what equipment is required throughout the program.

DOWNLOAD VIDEO | VIEW ON

80 Day Obsession | Week 1 | Day 3 | Cardio Core

Here comes Cardio Core!

This workout is tough, but it’s only 40 minutes! You’ll be doing one cardio interval, one HIIT interval, then one core move, then two new intervals plus one core move, etc. At the end you’ll do all the core moves in a row. You’ll only need your Beachbody Strength Slides for this, but your heart rate will be up the entire time.

Are you drinking your Shakeology? What flavor is your go-to?

BEACHBODY PERFORMANCE TIP: If you take Energize, have you noticed a tingling feeling shortly after you drink it? It can be a normal reaction to Beta Alanine, an amino acid ingredient in Energize. Some people tingle, some don’t. And it often goes away once you start exercising, and with continued, regular use.

80 Day Obsession | Week 1 | Day 4 | AAA

Get ready for AAA!

The name of this workout stands for "Abs, Arms, and A**", and it’s a full-body workout that focuses on these key areas. It’s about 50 minutes long and uses weights, Beachbody Resistance Loops, Beachbody Strength Slides, and an optional mat for 2 sets of 15 reps.

MOTIVATION TIME: This is your first week, you’re pushing yourself hard and eating in a new way. You may be sore. That’s OK! Do some extra stretching or one of Autumn’s bonus self-care workouts—Roll & Release or Stretch & Release.

And you’re getting used to the nutrition plan. How do feel about eating around your Workout Block? Some people don’t like to eat too much before a workout; did you know that you can swap Meal Option 1 with your Pre-Workout Meal? Then just eat according to your Meal Plan for the rest of the day. Meal timing is important to fuel your body, so keep pushing forward!

Want some pre- and post-workout meal suggestions? Check these out!

Pre-Workout Meal: Scrambled eggs with sautéed spinach and olives, with a side of toast. (1 Green, 1 Red, 1 Yellow, 1 Orange). Make sure this matches the containers in your plan. If you have a teaspoon in this meal, you can add some ghee to your toast. Or if you get a Purple add a cup of fruit on the side.

Not a fan of savory breakfast? How about a pre-workout meal of baked butternut squash, sprinkled with cinnamon? Serve it with a side of plain Greek yogurt (2%) topped with 2 tablespoons unsweetened shredded coconut and _ cup toasted rolled oats (1 Green, 1 Red, 1 Yellow, 1 tsp.). Make sure this works with your containers, and adjust amounts accordingly. If you get a teaspoon in this meal, try some melted coconut oil on your squash. If you get a Purple, sprinkle your yogurt with a cup of berries. See how easy that can be?

Post-Workout Meal: Your post-workout meal is similar to your pre-workout meal. In general, it’s Green, Red, Yellow, and a teaspoon. Depending on your plan you may get more of one of the containers. How about grilled salmon served with a side of cooked brown rice, and sautéed bok choy cooked in a teaspoon of sesame oil? (1 Green, 1 Red, 1 Yellow, 1 tsp.)

If you prefer a lighter meal after your workout, you can try chopped raw kale, topped with grilled chicken, roasted sweet potato drizzled with olive oil, and balsamic vinegar (1 Green, 1 Red, 1 Yellow, 1 tsp.).

Make sure to check your containers and adjust your portions correctly!

80 Day Obsession | Week 1 | Day 5 | Legs

Leg day! Autumn’s favorite day of the week.

You’ve got 45 minutes of leg work with dumbbells, and you’re going to feel it. But it’s the first week, and the first time you’re doing this workout, so make sure you’re paying attention to your form. Don’t feel you have to go really heavy now. Choose your weights carefully, be aware of and listen to your body, and don’t overdo it. You still have another workout to do tomorrow!

Speaking of tomorrow’s workout, now’s the perfect time to talk about Beachbody Performance Recover and Recharge. These are two supplements that can really help with exercise-induced muscle soreness and recovery.

Beachbody Performance Recover is what you drink right after your workout to help replenish your muscles and reduce exercise-induced soreness. It has 20 grams of protein, including branched-chain amino acids to help promote muscle growth, and pomegranate extract, which has been shown to promote muscle recovery.

Beachbody Performance Recharge is what you drink at night before bed to help reduce delayed onset muscle soreness (DOMS). With 20 grams of slow-release protein and tart cherry extract to promote overnight recovery, it helps you wake up ready to crush your next workout. And it’s like having a little dessert before bed!

Have you used either of these supplements? What difference have you noticed?

80 Day Obsession | Week 1 | Day 6 | Cardio Flow

Cardio Flow is 30 minutes, no equipment. This playful workout is called a flow because you keep building on moves throughout. So you’ll do move 1, then moves 1 and 2, then moves 1, 2, and 3…and so on.

With fun and clever moves like inchworm, flamingo, duck walks, gorillas, and bears, you might think this is going to be an easy workout. You’ll be breathing heavy the entire time! But as always, just pace yourself while pushing as much as you can. Each week you’ll get better at it.

80 Day Obsession | Week 1 | Day 7 | Roll & Release

Here’s your much-needed first Rest Day!

But I also want to stress the importance of self-care. You’ll hear Autumn talk about it a lot in this program. That’s because you’re training like an athlete. These are not beginner workouts! You need to stretch, relax, and let your body recover from what you’re putting it through. That’s why she created two bonus workouts that you can use anytime, but especially on your rest day.

Today’s self-care workout is Roll & Release, which uses a foam roller to increase circulation to help relieve muscle soreness and restore mobility

Like I said, do these self-care workouts as much as you can. And don’t forget to watch this week’s Weekly Obsession episode on Beachbody On Demand.

Coach Tip

Take some time to recognize the efforts of someone in your group! It’s a way to make someone feel good, but it also encourages everyone else to stay consistent with the program for the next week.

Mes de Más | Week 1 | Day 1 | Cardio 1

Welcome to the official start of Mes de Más. I hope you’re as excited as I am to be treating yourself to a Month of More!

Today’s workout is Cardio 1. This short routine will get your heart rate up and your body burning calories as Idalis runs you through 10 simple exercises. Remember to pace yourself, modify when you need to, and don’t be afraid to press "pause" if you can’t keep up with the video. Pay close attention to Idalis’ cueing, especially if this is your first time through these exercises. It’s important that you maintain proper form to avoid injury and help get the most out of each daily workout.

Alright, you’re ready to go! Grab your Beachbody Yoga Mat, water, towel, and Beachbody PT Sandbag (if you plan on intensifying), and let’s get ready to get More!

Mes de Más | Week 1 | Day 2 | Upper Body 1

By now, you should have a solid day under your belt, and you should have tracked your meals, water, Shakeology, sleep and more. You may be already sensing some potential challenges that may lie ahead—perhaps you’re consuming your food too early or too late in the day, or maybe you’re not drinking enough water or getting enough sleep. Now is the time to assess the situation, make adjustments, and do your best to plan ahead. For example, if you found yourself eating dinner 20 minutes before going to bed or getting only 6 hours of sleep, adjust what you’re doing accordingly. Your tracker exists for that very reason, to help you track what’s working and what is not. You don’t need to be perfect, you only need to learn from your experience and do a little better every day. So listen to what your Tracker is telling you. If you need to, set an alarm and get to bed earlier, or eat your meals on a set schedule, or shift your workout time. The changes you make now will help set you up for success for the rest of this week and the remainder of the program.

Let’s get ready for our Upper Body 1! This resistance workout focuses on your chest, arms, shoulders, back and core. Now get your Beachbody Yoga Mat, water, towel, and Beachbody PT Sandbag (if you plan on intensifying), and let’s get ready to get stronger!

Mes de Más | Week 1 | Day 3 | Lower Body 1

You may be a little sore after yesterday’s workout, and a lack of hydration can often intensify muscle soreness, so make sure you’re drinking plenty of water. Idalis recommends that you drink half your bodyweight in fluid ounces, daily. That may sound like a lot of water to consume in a day, and if you’re not used to it, you might find it challenging. Water has many benefits aside from helping with soreness, however. it can help increase energy, relieve fatigue, promote weight loss, flush out toxins, support regularity, and help boost the immune system, as well as making you feel full so you can control your appetite. Remember to track your water consumption in your Mes de Más Tracker and Nutrition Guide! Tip: Depending on your weight and water goal, decide for yourself how much water consumption each "drop" on the Tracker will represent for you. I recommend assigning 10 or 20 fl oz./drop. That makes it easy to calculate throughout the day. The goal is to track and make sure you’re getting More water.

Go ahead and fill up your water bottle, and let’s get going with today’s workout. Lower Body 1 is made up of 16 leg and booty-sculpting moves that emphasize the quads, glutes, hamstrings, and calves. Grab your Beachbody Yoga Mat, water, towel, and Beachbody PT Sandbag (if you plan on intensifying), and let’s get ready to better ourselves!

Mes de Más | Week 1 | Day 4 | Mobility 1

Congratulations, we’re already more than halfway through our first week of Mes de Más! I hope you’ve been tracking all of your portions and your food observations because today is going to be all about nutrition. If you’re on track with your nutrition so far…great! But for any of us who are still struggling, here are a few helpful tips.

It often takes a little time to adjust when transitioning from a somewhat unhealthy diet to a diet that’s healthier. The volume of food you’re now eating have changed significantly, so you might either be finding yourself hungry, or on the opposite end of the scale, struggling to finish all of your food. If it’s the latter, a great tip I’ve found is to spread out my portions as widely as possible throughout the day. Try to eat small meals, every two to three hours, if you can. This will help you stay fueled and help prevent you from “force-feeding" in a single sitting. If you’re used to eating larger amounts of food and you’re finding yourself hungry, give your body time to adjust to the new portions before you consider moving up to a higher-calorie plan. Hunger doesn’t necessarily mean you need more food, your body may simply be responding to the change in eating habits, or to boredom or some other external trigger.

If you are having trouble with recipe ideas, be sure to visit the Mes de Más Program Materials page on Beachbody On Demand. That’s where you’ll find tons of snack, meal, and tasty Latin recipes. It can be challenging enough to eat healthy—it’s often even more challenging when you’re eating the same meals every day, so I encourage you to mix it up with these recipes. Give the "insert favorite recipe here" a try; I think it’s totally delicious!

Today’s workout is Mobility 1. Not only will this workout make you feel great, it will help increase your flexibility, joint range of motion, and overall mobility! Today, you’ll only need your Beachbody Yoga Mat, water, and towel.

Mes de Más | Week 1 | Day 5 | Total Body 1

Mes de Más is more than just a Month of More health and nutrition. It’s designed to keep you motivated even after your month is over—by helping you incorporate all the healthy habits you’re learning into your everyday life. So each week, I’ll be introducing a weekly challenge that will help you get the most out the program.

This week’s challenge is to try at least one new vegetable. This is the perfect time to expand your palate and introduce new, healthy foods into your diet. Visit the Food Lists in your Mes de Más Tracker and Nutrition Guide, pick a vegetable you’ve never tried before, and work it into your daily meal plan. Let me know me what you’ve tried…and how you like it!

We also have a new workout today! Total Body 1 is packed with fun-to-do resistance exercises focused on your legs, arms, chest, back, booty and core. So let’s grab our Beachbody Yoga Mat, water, towel, and Beachbody PT Sandbag (if you plan on intensifying), and get ready to work our total body!

LIIFT4 | Week 1 | Day 1 | CHEST/TRICEPS (LIIFT 50/50)

Welcome to LIIFT4! Let’s get ready to work and BUILD IT! We’re going to start with Chest/Triceps, LIIFT 50/50—6 lifting moves, 3 intense cardio moves, for 3 sets each. Then we will finish it off with 3 sets of core moves. This is Day 1, so really focus on your form. It takes a bit of time to master all new moves, so make sure you’re listening to Joel’s cues and staying safe. Keep in mind that when I talk about 50/50 workouts that means lifting first, cardio second.

Don’t forget to use the LIIFT4 Weight Progression Tracker. It’s important to document how much weight you’re lifting during each set, as you’ll want to slowly increase weight over time.

Also, don’t forget—Shakeology every day and Beachbody Performance only on workout days like today. I recommend Beachbody Performance Energize before your workouts and Beachbody Performance Recover up to 30 minutes after you’re done.

Check out the Week 1 episode of READY FOR LIIFT OFF, which tells you what to expect during your first week of LIIFT4. See you all tomorrow.

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Mes de Más | Week 1 | Day 6 |

How is everyone feeling after yesterday’s total body workout? You may be feeling a little sore, which is to be expected when starting a new exercise program and taking on all new moves. Remember you can always slow down, make your movements less deep, or just hit pause on the workout. As long as you keep progressing, and you’re using good form, then I encourage you to keep pushing yourself!

Today’s workout—Agility 1—is all about speed, accuracy, and sweat! You’ll be introduced to two new mat setups to keep you on your toes! You’ll need your Beachbody Yoga Mat, water, towel, and Beachbody PT Sandbag, if you plan on intensifying.

LIIFT4 | Week 1 | Day 2 | BACK/BICEPS (Circuit)

You did it. The hardest part of making a change is getting started. And yesterday, you accomplished that.

Today, we take on Back/Biceps – Circuit. Circuit workouts are just about lifting weights with minimal rest in between each move, to keep your heart rate up and your muscles working hard. We’ll keep moving through 3 sets of 10 moves, so don’t expect your heart rate to drop very much. And, as always, we will complete today with 3 sets of core moves.

If you’re drinking Beachbody Performance Energize before your workout, you’ll have the power of beta-alanine working for you. It’s one of the key active ingredients in Energize. Beta-alanine helps increase muscle carnosine levels to buffer muscle acid buildup, increase muscle output, and delay muscle fatigue.*

BEACHBODY PERFORMANCE TIP: If you take Energize, have you noticed a tingling feeling shortly after you drink it? It can be a normal reaction to beta-alanine, an amino acid ingredient in Energize. Some people tingle, some don’t. And it often goes away once you start exercising, and with continued, regular use.

And guess what? Tomorrow is our first recovery day. Who’s loving LIIFT4 so far?

*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.

Mes de Más | Week 1 | Day 7 | Rest Day 1

Rest day is the best day… to plan for the week ahead! Take a moment to review your Daily Tracker entries over your first week. How did you do? Congratulate yourself on your wins! You made it through your first week and that alone is something to celebrate. As we do, however, it’s also a good time to think about where our challenges lie and how we might make better progress next week. If you’re not hitting your water goals, maybe use a water bottle that holds more ounces. If you’re not getting enough sleep, you might make your bedtime a little bit earlier to make sure you’re getting enough rest. If you’re having trouble with nutrition, you might plan, shop, and prep all your week’s meals in advance—and be sure to include Shakeology in your meal plan—so you’ll always have a tasty Mes de Más-approved meal or snack within reach. Having trouble with a certain exercise? I recommend you go back and review the move, then practice it in front of a mirror. In addition, I encourage everyone to step on the scale this week and track the weight changes you’re seeing.

I want to hear from you! Post some of your wins from this week and let’s get ready for week two!

Week 2

Day 1: Total Body 2

Day 2: Agility 2

Day 3: Upper Body 2

Day 4: Mobility 2

Day 5: Lower Body 2

Day 6: Cardio 2

Day 7: Rest Day 2

LIIFT4 | Week 1 | Recovery Day 1

Recovery day! You earned it. But it’s not a day off in terms of your nutrition; you’ll still be drinking Shakeology every day but you won’t be taking any of the other Beachbody Performance supplements—you only do that on workout days. Follow your Eating Plan and drink plenty of water.

Speaking of your nutrition, while LIIFT4 has a targeted Eating Plan designed to deliver great results, 2B Mindset can be used as an alternative nutrition approach with any Beachbody program, including LIIFT4. I can show you how—just reach out.

Remember those 2 recovery day routines? Try one! I’m going to do LIIFT4 ROLL & RECOVER today—the foam roller helps relieve soreness in my muscles.

If you haven’t yet done so, reach out to someone in the group you don’t already know, and share something about your experience thus far. You might help someone along or learn something yourself.

LIIFT4 | Week 1 | Day 3 | SHOULDERS (LIIFT Intervals)

Time for Shoulders – LIIFT Intervals. This workout consists of lifting fast and furious (but safely), followed quickly by a high-intensity cardio move. Today, we’ll be doing 2 lifting moves, followed by a HIIT move, 3 times. This is a total of 6 shoulder-focused moves, with 3 cardio spikes, to create defined and strong shoulders. And don’t worry, Joel won’t forget your core.

The shoulders are a muscle group, but also joints. This means you will also use your shoulders every time you work your chest and back. So take care of your shoulders and use great form.

Did you feel the benefits of that recovery day?

LIIFT4 | Week 1 | Day 4 | LEGS (LIIFT 50/50)

Legs – LIIFT 50/50 day. You knew it was coming. This 50/50 format is similar to Chest/Triceps a few days ago, which means 6 lifting moves, in 3 sets, followed by 3 high-intensity cardio moves that get shorter as you move through them. Personally, I am thankful for that, as 60 seconds of Triple Bear sounds impossible. We will end this week’s workouts with Prayer Crunches and Plank Leg Lifts.

This is the first time you’re doing this workout. Don’t feel you have to go too heavy right away. Choose your weights carefully, and if possible, watch your form in a mirror or film yourself with your cellphone. Safety is key to success.

Also, this is where Beachbody Performance Recover and Recharge really help. Here’s how:

Beachbody Performance Recover is what you drink within 30 minutes after your workout. It helps replenish your muscles and reduce exercise-induced muscle soreness.*

Beachbody Performance Recharge is what you drink one hour before bed, to help reduce delayed onset muscle soreness (DOMS). It helps you wake up ready to crush your next workout.*

Have you used either of these supplements? If so, tell us what differences you’ve noticed.

*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.

LIIFT4 | Week 1 | Recovery Day 2

Your second day off this week. Your body is using this valuable time to rebuild muscle. A lack of proper recovery can lead you to plateau early, which means you’ll see less progress. You’re going to be feeling sore all over, so go for a walk, stretch with Joel, or just chill.

If you’re feeling motivated, share it with the group. If you’re feeling that you NEED some motivation, let us all know. This is what this group is all about. So let’s hear how you’re feeling so far.

Coach Tip

Now would be a great time to highlight someone’s Success Story. Here’s one that caught my eye… You can use the photo to highlight someone’s great results and say something like, "LIIFT4 for a better BOD."

LIIFT4 | Week 1 | Recovery Day 3

Joel put a lot of work into the workouts—and making sure you’re getting the most out of them by including these 3 recovery days. Did you know it takes 48 hours for a muscle to return to normal strength levels after heavy lifting? So make the most of this time to have more to give tomorrow when we’re back at it.

Hey, did anyone take a cheat day? If so, what was your “cheat?” If not, remember, you don’t have to take it, but it’s there if you need it.

Most importantly, don’t forget to tune in to READY FOR LIIFT OFF: Week 2 to get ready for the week ahead.

Week 1 | Day 1 | The 2 Bunnies

Coach Tip from Ilana

2B Mindset is not prescriptive—it doesn’t come with a detailed calendar that you need to follow day by day. But that’s why it’s so important to get to know the people in your group, and watch all the videos first, so you’ll know how to recommend a learning pace that works for them. Please make sure they watch them in order and don’t skip any!

Your Success Group participants will have many questions and some may want to jump ahead of the group, but remind them to trust the process, and let them know they can always start losing weight right away with just the 2 Bunnies. The 2 Bunnies are 4 simple principles they can start applying today— even if they watched nothing else.

And I’m giving you a heads up, you’re going to get a lot of questions and feedback about the scale. My view of the scale may be very different from anything you and your group may have heard in the past, but please continue to keep an open mind and trust the process, and before long, I promise you’ll see just how helpful this tool can be. I’ve also included a video and some responses to questions you may get from your “bunnies.”

Now you know the secret of the 2 Bunnies! You can even call your Success Group participants “bunnies” like our test groups did and keep helping them hop into successful weight loss.

Let’s recap the 2 Bunnies! These are 4 simple principles you can start applying today to start losing weight right away:

1. Water First

Keep your water bottle on hand
Drink your daily ounces (your weight in pounds divided by 2 = daily goal in ounces)
Drink 16 ounces before every meal to help fill up!
Get ready to get in some extra steps with a few more trips to the bathroom (don’t worry, it’s good for you!)

2. Veggies Most

Start eating more veggies today! Add them to your Shakeology and/or your eggs. Increase the size of your salad.
Start making a list of the veggies you enjoy. Don’t worry if you don’t know what to do with them yet— just stay tuned for more info!

3. Daily Scale

Since everyone has a different reaction to the scale, I’m sharing some things you may be thinking and some advice to help you keep a positive mindset:

“I don’t even want to know how much I weigh right now.” If this is you, it’s totally OK, but keep in mind—the higher your starting weight, the better your weight loss can be, and the greater your sense of accomplishment when you get to the weight you want 2B. We all have a starting point, and whatever the number is, that’s all it is—just a number! It’s simply information that you have—and now you get to change it!
You may be saying, “I’m scared of the scale.” Or, “I hate the scale.” I promise you Ilana knows her stuff, and if you keep an open mind, you will keep creating a positive mindset. And, as your mindset becomes more positive and you learn to use the tools in the program, you’re going to start losing weight. And when you do, you’re going to LOVE the scale for showing you how your hard work is paying off and showing you what it is that’s working to help you lose weight and what isn’t. So, can I ask you to shift your mindset from “I hate the scale” to “I now have an open mind about the scale”? I really encourage you to give that a try!
If you’re thinking, “Why do I have to get on the scale every day?” Here’s why: It’s helpful to get on the scale every day because no two people lose weight in exactly the same way, and the scale is a powerful tool that lets you individualize the program by doing precisely the things that work best for you and your lifestyle to help you lose weight. Nobody’s judging you! Right now, the scale is an accountability and teaching tool, but it will soon become a measurement of your success.
If you’re wondering, “Should I be measuring my body fat?” My recommendation is don’t be distracted by body fat percentage and other metrics on your home scale—just focus on your total-body weight for now. As long as you’re losing pounds you can be sure you’re losing fat—and that means lowering your body fat percentage as well.

4. Tracking (This one is really important! Don’t underestimate tracking.)

Record EVERYTHING you eat and drink. You really can’t cheat on 2B Mindset—no matter what you eat—but you ARE cheating yourself when you don’t write it down. The more honest you are, the better your weight loss will be. Maybe you’ll just want to write down “2 fries” or “one bite of cheese”—and that’s awesome. It’s more often the little, mindless bites that cause you to gain weight over time, rather than your meals. Later on, when you hit your goal weight, you’re going to be SO grateful you wrote it all down. Because now—and for the rest of your life—you’ll know precisely how you got there. And you’ll know you can always do it again.
The more detail you put in, the better. But don’t make yourself crazy with precise measurements. It’s more about awareness and understanding your own body than anything else. See examples below of “kind of tracking” vs. “really tracking”
Knowledge is Power. Take advantage of the tracker—it’s going to give you SO much inner strength and knowledge about how you lose weight, and a sense of empowerment that no one will ever be able to take away from you.
Beverages count. Lattes, creamers in your coffee, sips of alcohol, juice, soda, or kombucha, it all goes in the tracker.
Think you don’t have time to track?
- You do!
- No matter where you are, or how busy or stressful life becomes, you can always find 3 minutes to fill in your tracker and do something wonderful for your health!
- Fun fact: It is estimated that people spend 116 minutes a day on social media. It takes only 3—5 minutes a day to track down what you eat, so you DO have time, even if that means reducing your time on social media by a few minutes. Tracking is one of the easiest and simplest things you can do that can have the biggest impact on your weight loss, mindset, and overall health. It is something that needs to stay consistent today and every day, even in hard times, busy times, stressful times, and celebratory times, you can always find at least 3 minutes a day to dedicate to tracking.

Now to your homework:

Hit your daily water goal and drink 16 oz. before each meal
Eat veggies most
Get on the scale first thing tomorrow morning. And, get a scale if you still don’t have one (and ignore me above!)
Start tracking!

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Week 1 | Day 2 | A New Way To Look at the Food Groups

I know that the Food Groups video contained a lot of information! But I hope you now have a better understanding of the benefits provided by each food group and the role each plays in weight loss, as well as some great new ideas on what to eat.

To recap:

Purpose of Veggies: To fill us up!
Purpose of Proteins: Keep us full and satisfied.
Purpose of Carbs and FFCs: To give us energy. We will focus on Fiber-Filled Carbohydrates (aka FFCs) because more fiber in your carbs helps the energy last longer, making them more effective for weight loss.
Purpose of Accessories: To make our food taste great and satisfying (and to help us eat more veggies).

Week 1 | Day 3 | Plate It!

Coach Tip from Ilana

It’s a good idea to review the Plate It! videos with your group—expect lots of questions about plate size and how much they should be eating. Remember, this doesn’t require any weighing, measuring, or calorie counting. Just use the “eyeball” method along with the Plate It! Recap as guidelines for what plates should look like.

Here’s where it gets fun! We’re going to put everything together you’ve learned so far and start creating Plate It! meals for breakfast, lunch, dinner, and snack time.

Check out the Plate It! images in your Go-To Guide and in your tracker for easy reference. And check out the images below for examples on what your plates should look like. Keep in mind the food types don’t always have to be arranged in perfect sections, but you should always try to be a good “food investigator” and divide your plates in the right ratios (whether you do it on your actual plate or just in your mind’s eye!).

Although a snack is shown in the daily tracker, it is optional, aka “snack(tional).” You’ll likely find that your meals are so filling you probably won’t need a snack. And if you do, I encourage you to start with some veggies and then a Shakeology—which if you haven’t already had it as part of your healthy breakfast, makes a great snack option!

Don’t be scared to try this. The truth is you can eat a lot more food than you think and still lose weight. So eat it, track it, and be sure to weigh in tomorrow to see for yourself!

And for those of you who want some meal ideas check out these suggestions:

Week 1 | Day 4 | Group Call

Coach Tip from Ilana

Touching base with everyone is so great for accountability. I highly recommend you have a phone or better yet a Zoom call with your group so everyone can share. Below is a guide you can use to navigate the call.

Now you’ve had several days of tracking all your food, weighing yourself daily, drinking plenty of water—all day and before every meal—and eating more veggies. If you’ve already seen weight loss, awesome, but if not, that’s OK—we’re just getting started! And as long as you keep following the 2 Bunnies and other 2B Mindset principles, you will start to see more clearly how you are going to lose weight in the days and weeks ahead.

So, let’s recap:

2 Bunnies
- Water First. Is everyone hitting their goal?
- Veggies Most. Is everyone eating more veggies? What types? Any suggestions or recommendations to help others?
- Daily Scale. Is everyone getting on daily? Any discoveries?
- Track! Is everyone tracking? What are you discovering? Are you seeing the connection between the tracker and the scale? Are you able to identify why the scale goes up or down when you review the tracker?
Food Groups
- Does anyone have questions about the food groups? Are you discovering new foods?
- What are your veggie favorites? I discovered cauli-rice!
- Protein go-to? I’m into that tuna salad!
- FFCs? My morning high-fiber toast is hitting the spot and same for my post- lunch apple!
- Accessories: Are you experimenting with new ones? I’m loving my salad dressings and even bacon!
Plate It!
- Are you eating more food than you expected?
- Are you feeling full and satisfied?
- Please share your plates and meals—we can all learn from each other

Week 1 | Day 5 | Make Over Your Mindset

Coach Tip from Ilana

I know you’re working hard at keeping a positive mindset—that’s the best way to help everyone in your group stay positive, too! You don’t have to be perfect, but keeping a positive mindset is essential to succeeding with 2B Mindset—and that starts with you and what you share! That’s why I created these catchphrases that have helped me, my clients, and our test groups keep a positive mindset every day.

Now that you know the basics, let’s dig into changing our mindsets. There are so many sayings that Ilana uses to help teach the 2B Mindset. Which ones resonated with you most? For me it’s “Keep Two Hands on the Wheel.” I keep it posted on my fridge and made it my screen saver on my phone.

Homework: Write down your favorite 2B Mindset catchphrases and post them where you will see them often (like on the fridge, social media, etc.). The more you see them and say them, the better they will stick!

Week 1 | Day 6 | Check-In

Coach Tip from Ilana

It’s been almost a week! I’ll bet your participants are really starting to get the hang of it now. Encourage them to share their results daily and post their daily trackers for feedback if they haven’t started seeing the scale move!

I’ve already dropped a few pounds and am feeling more in control. Are you losing weight? Are you guys feeling full and satisfied? My mindset is more positive already and this has been easier and more effortless than I expected. (I can’t believe I’m saying this—but I’m actually having fun losing weight!)

Have you started to explore the recipes? Let’s all try a new one today and share our thoughts! I LOVE the Cabbage Steaks with Homemade Thousand Island dressing! Who would have thought that cabbage could be so decadent and delicious?

Homework: We have a call tomorrow, so please have your tracker handy and be prepared to share 3 days from it!

Week 1 | Day 7 | Group Call

Coach Tip from Ilana

This call is the perfect time to help your group plan ahead by using the “My Week at a Glance” pages from the tracker to develop an action plan for the week. The suggested flow for your call is outlined in the participant copy below.

Hi, everyone! I’m so excited to hear how your first week is going, but first I want to recap what we will discuss and do on today’s call:

First, let’s share what’s working for each of us, our weight loss, favorite meals and any other tips and discoveries.
Then we’ll fill out the “My Week at a Glance” pages from our tracker book so we can all get set up for success for the upcoming week! See more details below.
Lastly, we will discuss any “bumps in the road” we’ve had, review our trackers from this past week, and recap our action plans! See more details below.

Activity

Take 2 minutes to fill out what you want to be this week (full of energy, 2 lbs. lighter, dinner and done every night, whatever you want!).
For your meals each day, you can either write in exactly what you want to eat, as if you’re “pre-tracking,” or you can simply write “breakfast at home” or “lunch meeting out.” Write in as much or as little info as you want!
Let’s all decide when we will go grocery shopping this week! Remember to fill out your grocery list in your tracker so you have it handy when you go to the store.
Let’s talk about what might get in the way of your staying on track this week? What can you do now to keep that from happening?

Troubleshooting

Is everyone weighing themselves daily?
Is anyone not losing weight?
Are you all tracking?
- Please share your tracker pages with us so we can help investigate and see what details are missing or changes we can make to create weight loss—sometimes one simple detail or one simple change can make all the difference!

Keep in mind, it’s only Day 7—and with this program, you’ll likely be more successful as time goes on, so don’t worry if you haven’t yet lost significant weight or perfected anything. 2B Mindset isn’t about being perfect—it’s about figuring out what works for you. Let’s get your mindset revved up by repeating, “My body loves losing weight—and I am losing this weight once and for all!”

Homework: Post your weight loss and tracker pages. Additionally, if there are any videos you haven’t watched, you should do so now. If you think you need a refresher, I would also encourage you to watch any or all of the videos again.

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Clean Week | Week 1 | Day 1 | Core Function

Welcome to your official first day of Clean Week!

By now you should be ready to hit the ground running. Are you excited to start your new healthy lifestyle? Ready to dive in? Today you’ll do your first official workout and then, of course, you’ll have your first delicious shake. Let’s get started!

Today’s workout is Core Function. You’ll be shaping and defining your abs with full body movements that really engage your core. So grab your water and a towel and let’s sweat it out!

After you finish, check in with the group and let us know how it went for you! Let’s encourage each other!

Café Latte Banana Shakeology (Café Latte or Vegan Café Latte recipe)

Clean Week | Week 1 | Day 2 | Cardio

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Shakeology is the perfect between meal supplement that’s so much more than just a simple snack. It’s formulated with superfood nutrition that most people don’t get in their everyday diets, like premium proteins, antioxidants, phytonutrients, prebiotics, probiotics, and other key ingredients. It’s so delicious—and versatile! You’ll find great Shakeology recipes in your Clean Week Meal Planner. I’ve also included some additional recipes here.

Not only is it a quick, easy, and delicious treat, 81% of surveyed daily Shakeology drinkers said it helped reduce their cravings for junk food.* Shakeology is a great way to fuel your body with powerful nutrients and help you stay on track with the Clean Week program.

SUCCESS TIP #2
Stay hydrated! Water plays such a big role in many of your body’s systems. It helps you exercise more effectively and helps control hunger. Every day, you should drink water equal to your body weight, divided by two, in ounces. So if you weigh 160 pounds, you should consume 80 ounces of water daily.

Almond Butter Cup (Chocolate or Vegan Chocolate recipe)

CA

Shakeology is the perfect between-meal supplement that’s so much more than just a simple snack. It’s formulated with superfood nutrition that most people don’t get in their everyday diets, like premium proteins, antioxidants, phytonutrients, prebiotics, probiotics, and other key ingredients. It’s so delicious—and versatile! You’ll find great Shakeology recipes in your Clean Week Meal Planner. I’ve also included some additional recipes here.

Not only is it a quick, easy, and delicious treat, 97% of surveyed daily Shakeology drinkers believe it’s a smart investment in their health.† Shakeology is a great way to fuel your body with powerful nutrients and help you stay on track with the Clean Week program.

Almond Butter Cup (Chocolate or Vegan Chocolate recipe)

Clean Week | Week 1 | Day 3 | Strength

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Today’s workout is Strength. This workout targets all the major muscle groups to give you total body definition.

With these moves, remember it’s quality over quantity. Great form will help you get your best results, so slow down if you need to but power through it. Now, grab your weights and start sculpting a leaner you.

When you’re done, let us know your favorite move!

SUCCESS TIP #3
If you want a thick, soft serve ice cream textured smoothie, simply peel, cut, and freeze some bananas, then blend them with your Shakeology and enjoy!

Check out more great tips from Megan.

*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.
Based on a survey of 2,769 Shakeology users, including independent Team Beachbody Coaches, who drank Shakeology 5 or more times per week and exercised at least 3 times per week.

Almond Butter Cup (Chocolate or Vegan Chocolate recipe)

CA

Today’s workout is Strength. This workout targets all the major muscle groups to give you total body definition.

When you’re done, let us know your favorite move!

SUCCESS TIP #3
If you want a thick, soft serve ice cream textured smoothie, simply peel, cut, and freeze some bananas, then blend them with your Shakeology and enjoy!

Check out more great tips from Megan.

†Based on a survey of 2,769 Shakeology users, including independent Team Beachbody Coaches, who drank Shakeology 5 or more times per week and exercised at least 3 times per week.

Almond Butter Cup (Chocolate or Vegan Chocolate recipe)

Clean Week | Week 1 | Day 4 | Active Flexibility

Congrats, we’re halfway through the week! Today is Active Flex. But first I’d like to give some shout outs…

Coach Tip

Take some time to recognize the efforts of one or more people in your group. This helps foster camaraderie and strengthens community spirit. It’s also a great way to encourage people to stay consistent with the program over the upcoming weekend.

You could post about someone who is on point with the workouts, staying on track with the Meal Planner, drinking their daily Shakeology, or being super supportive to others in the group. For example: Shout out to [Name]! Her meal prep game is strong and she is crushing her workouts!

Now, back to Active Flex. This workout will increase your range of motion, lengthen and strengthen your muscles, and leave you feeling more flexible and relaxed. It’s a great opportunity to stretch your muscles and work through any soreness from your first 3 days so you can be ready for the last 3 days.

As always, check back in here after you finish and let us know how you feel!

Berry licious (Vanilla or Vegan Vanilla)

Clean Week | Week 1 | Day 5 | Core Function

We’re back to Core Function today so I want you to push yourself a little more. How are you feeling? Are you comfortable with the moves? Is your form good? Are you ready to take the intensity up a notch? Then follow the intensifier and put more into every move so you can burn even more calories and boost your results.

Just two days left—you’re almost there! Don’t forget, I’m here to help you get the results you want, not just this week but on the next step of your health and fitness journey, too. Keep going. You’re doing great!

Nutty Mocha Latte Shakeology

Clean Week | Week 1 | Day 6 | Cardio

Today’s workout is cardio. This heart pumping routine with intervals of cardio bursts can kick start your metabolism, so you burn fat, shed pounds, and feel energized.

By this point, you’ve tried most of the Shakeology flavors, so tell me: what is your favorite flavor? More importantly, have you noticed any changes since you’ve started drinking Shakeology 6 days ago? More energy? Better digestion?

Coach Tip

Share what Shakeology has helped you with the most.

Banana Bread Shakeology (Vanilla or Vanilla Vegan)

Clean Week | Week 1 | Day 7 | Strength

Think back to just a week ago. What were your short term goals? Did you accomplish them? How do feel now that you’re done? Finishing Clean Week is one the most important steps you’ve taken toward a healthier lifestyle. You’ve created the healthy habits you need to reach your long term goals. And you’ve got momentum! So your next best step is to try a Challenge Pack. It has just what you need to continue getting great results: a 30 day supply of Shakeology, an annual membership to Beachbody On Demand, the Portion Fix eating system, and of course, my ongoing support. I’ll be here to keep you accountable and support you every step of the way.

If you’re curious about which program to do next, check out the video below. In it, Megan gives you some quick tips on how to pick your next program on Beachbody On Demand. I’ll be here to discuss what’s next for you, too. Remember, with Beachbody’s total solution of fitness, nutrition, and support, you get everything you need to succeed on your journey to a healthy lifestyle. I’ve helped so many people reach their goals and get the results they’ve always wanted. I’m excited to help you do the same!

Strawberry Almond Dream Shakeology

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SHIFT SHOP | Week 1 | Day 1 | Speed :25

Welcome to Week 1: The SHIFT SHOP!

Today you will start with Speed :25. This is a quick 25-minute cardio workout that will engage your entire body and get you breaking a sweat. The 1-minute intervals will utilize 2 markers (blue and yellow) and are packed full of fun agility drills, so pay close attention to the moves Chris demonstrates—I want you to get the most out of today’s workout! For your safety, make sure you’re free and clear from surrounding objects.

Also, stick to your nutritional FUEL PLAN as best you can. I’d love to know how you prepared for your nutrition plan. Did you make it to the grocery store for all your meal plan needs? Was there meal prep involved? Are you finding the time to eat all your meals?

Keep in mind, since you’re challenging your body, you want to make sure it gets the essential nutrients it needs—and there’s Shakeology to help you with that. Shakeology is carefully crafted to meet your body’s complex needs. Its potent blend contains proteins, probiotics, superfoods, antioxidants, vitamins, and minerals—nutrients that are hard to get from the average diet, let alone track down in a grocery store. So trust me when I say, you want to drink Shakeology every day!

Okay, everyone. LET’S GET BETTER!

SHIFT SHOP | Week 1 | Day 2 | Strength :25

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Welcome to Strength :25!

This is a 25-minute, easy-to-learn resistance workout that helps build a strong foundation to set you up for success. Strength :25 includes 1-minute intervals designed to strengthen your upper and lower body, by using your body weight and dumbbells. If your form starts to slip, drop into that modification or slow it down—listen to your body, but don’t give up!

Throughout the program, we have “Shop Rules” that will help keep you focused and motivated as you power through.

Shop Rule #1: YOU NEED FORM TO PERFORM. The best results come from doing each move with great form, even if you have to lower resistance.

From here on out, you will add Shift Core to the end of every strength workout. This 12-minute ab routine will take you through nine 1-minute intervals to get your abs shredded and your core strong. Breathe through the tougher moves and modify when you need to.

You’ll need a light to medium set of dumbbells, some water, a towel, and your desire to get better!

Also, since you are hitting the weights again, definitely think about taking Beachbody Performance Recover after you work out and/or Beachbody Performance Recharge before you go to bed. With 20 grams of protein, it’s the perfect way to help support muscle recovery and come back strong tomorrow.*

Hit that play button and let’s get ready to work!

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

CA

Welcome to Strength :25!

Throughout the program, we have “Shop Rules” that will help keep you focused and motivated as you power through.

Shop Rule #1: YOU NEED FORM TO PERFORM. The best results come from doing each move with great form, even if you have to lower resistance.

You’ll need a light to medium set of dumbbells, some water, a towel, and your desire to get better!

Hit that play button and let’s get ready to work!

UK

Welcome to Strength :25!

Throughout the program, we have “Shop Rules” that will help keep you focused and motivated as you power through.

Shop Rule #1: YOU NEED FORM TO PERFORM. The best results come from doing each move with great form, even if you have to lower resistance.

You’ll need a light to medium set of dumbbells, some water, a towel, and your desire to get better!

Hit that play button and let’s get ready to work!

SHIFT SHOP | Week 1 | Day 3 | Speed :25

Speed :25 is back!

Shop Rule #2: TRY BEFORE YOU MODIFY. To see significant results out of the SHIFT SHOP, you want to push yourself. Go as hard as you can. But also remember to exercise care and caution—don’t overdo it. The more you challenge your body, the more it’s going to shift (in a really good way). But if you find yourself struggling after trying the moves, don’t be ashamed to follow the modifier. That’s what it’s there for.

Your equipment needs for the workout: Beachbody Agility Markers, some water, and a towel

And after today’s workout, please share: overall, how do you feel you did? Were there moments of doubt that you overcame? Did your speed increase? Did your form waiver? In what ways would you like to improve the next time around?

SHIFT SHOP | Week 1 | Day 4 | Strength :25

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OK, we’re halfway through Week 1. Are you surviving? How’s everyone feeling?

This is your 2nd time doing Strength :25, which means you’re prepared for what’s to come but you may also be a little sore, so be sure to pay close attention to Chris’ cueing! Not only does proper form get you better results, it also strengthens your body and helps keep you safe from injuries.

Shop Rule #3: BREATHE THROUGH IT. You’re pushing a little harder now by doing two routines in one day. But you’re ready. You just have to remain centered and focused. You’ve got this!

Grab your light to medium set of dumbbells, some water, and a towel.

Add Shift Core to the end of today’s workout. If there were moves that you struggled with last time, try to push through them with proper form today.

Switching gears for a bit. Have you been taking Beachbody Performance Energize? A key ingredient in Energize is beta-alanine, an amino acid that helps buffer muscle acid buildup, increase output, and delay muscle fatigue.*

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

CA

OK, we’re halfway through Week 1. Are you surviving? How’s everyone feeling?

Shop Rule #3: BREATHE THROUGH IT. You’re pushing a little harder now by doing two routines in one day. But you’re ready. You just have to remain centered and focused. You’ve got this!

Grab your light to medium set of dumbbells, some water, and a towel.

Add Shift Core to the end of today’s workout. If there were moves that you struggled with last time, try to push through them with proper form today.

Switching gears for a bit. Have you been taking Beachbody Performance Energize? The key ingredients in Energize help provide energy, buffer muscle acid buildup, enhance performance, and increase endurance.

UK

OK, we’re halfway through Week 1. Are you surviving? How’s everyone feeling?

Shop Rule #3: BREATHE THROUGH IT. You’re pushing a little harder now by doing two routines in one day. But you’re ready. You just have to remain centered and focused. You’ve got this!

Grab your light to medium set of dumbbells, some water, and a towel.

Add Shift Core to the end of today’s workout. If there were moves that you struggled with last time, try to push through them with proper form today.

† Vitamins C, B6, and B12 contribute to normal energy-yielding metabolism.

SHIFT SHOP | Week 1 | Day 5 | Proving Grounds: Speed

Back to the Proving Grounds. Now that you’ve had some speed workouts in the Shop, it’s time to test your progress.

Since this is the first time you are revisiting this workout, there may be some moves you are unable to improve upon—and THAT’S OK! It’s best to pick a move—or two—from each round to focus on beating so you don’t burn out after the first round and struggle the rest of the way.

And when it comes to the final burnout, remember Shop Rule #9: Try to give me JUST. ONE. MORE.

But before we get to that…

Coach Tip

Take some time to recognize the efforts of someone in your group! This helps foster camaraderie and strengthens community spirit. It’s also a great way to encourage people to stay consistent with the program over the upcoming weekend.

You could post about someone who’s been crushing the workouts, using the modifier option, or just staying really faithful to the FUEL PLAN. For example: Shout out to [NAME]! She’s been on point all week. Her determination is really inspiring. If you have a chance, tell [NAME] “great job” making the shift.

After finishing Proving Grounds: Speed, I’m curious…did your score improve from the first time you did it?

SHIFT SHOP | Week 1 | Day 6 | Proving Grounds: Strength

Today’s your second shot at rocking Proving Grounds: Strength! Are you ready to give it your all and see your score improve?

As you’re doing these workouts—and as you’re doing any workout—promise me that you’ll also do this…ACCEPT NO LIMITS.

Now, what’s everyone’s favorite move from the Proving Grounds: Strength? Here’s mine: [INSERT FAVORITE MOVE]. Take a picture of you doing yours, and post to the group feed.

SHIFT SHOP | Week 1 | Day 7 | Rest OR Shift Mobility

WOO-HOO! You made it through the first week.

Shop Rule #4: LOVE YOURSELF. You’ve had a hard-hitting week of cardio and weight training; now it’s time to stretch out those muscles in this 20-minute Shift Mobility active recovery workout. You’ll flow through a series of flexibility moves that will help loosen your lower back, arms, and legs. This is one of the most important routines for a body in motion, so take the time to show yourself some love!

For this mobility routine, you’ll need a full-sized towel for stretching, some water, and if you’re on a hard surface, a mat.

Take a deep breath.

You’re at the end of your first week! How do you feel? Have you stuck to the nutrition plan? What is your energy level like during your workouts and throughout the day?

Make sure you’ve shopped for all the food you need for next week. You get to eat an extra serving of vegetables each day, so load up your cart with items like spinach and celery. And remember, your Yellows are reducing, with legumes no longer included in your diet.

CORE DE FORCE | Week 1 | Day 1 | MMA Speed

Welcome to your official first day of CORE DE FORCE! Are you pumped? Throughout the next 30 days you are going to punch, kick, sweat, and burn a ton of calories while fueling up with Shakeology.

I’m sure we’ll all have days when we’re tired, sore, or want to skip a workout, but I encourage everyone to KEEP GOING! Remember the commitment you made when you joined this challenge. Stick to the program and you will get results! And don’t worry—we’re all here to keep each other accountable.

Now, there’s some crucial information you need to be successful with CORE DE FORCE. Watch this video, and Joel and Jericho will give you the scoop: https://youtu.be/W24aTldkdt8

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CORE DE FORCE | Week 1 | Day 2 | Dynamic Strength

One common question I get asked a lot is, "Do I need MMA experience to do CORE DE FORCE?" Quick answer: no!

One of the many things I love about CORE DE FORCE is you don’t need to have ever done a boxing or kickboxing workout to successfully do this program. Joel and Jericho break down every punch, every kick, and every combination, so you can feel invincible and get awesome 30-day results. Remember, you can follow Jessica the modifier as long as you need to!

CORE DE FORCE | Week 1 | Day 3 | MMA Speed

We’re back to MMA Speed today!

Be sure to watch the Learn It & Work It video before each MMA workout. In it, Joel and Jericho break down the form for a lot of the combinations, which will help you feel more confident in the moves and get more out of the workouts.

So what’s everyone’s favorite move from MMA Speed? Mine is [Insert favorite move]. I’d love to see yours…take a picture of yourself doing your favorite move and tag it #COREDEFORCE!