Week-11 – Challenge Group Guides

DAY 71: Lower Body Strength

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It’s been awhile since we talked about snacking. Keeping your body fueled with healthy energy can make your workouts better, and power your entire day. Since a lot of us drink our Shakeology in the morning, I want to talk about the afternoon slump, and how to help avoid it with a good snack.

By midafternoon, I can feel a little drained and low-energy. My ideal snack helps satisfy my craving. BEACHBAR, of course, is my number one choice. There are 3 delicious flavors, including my favorite, Chocolate Almond Crunch, the vegan option.

Each bar has just 6g of sugar but a whopping 9–10g of protein and 4g of fiber at just 150 calories.

They’re made with real chocolate chips, nut butters, and crunchy protein crisps. Totally delish. Have you tried BEACHBAR snack bars? What’s your favorite flavor?

When I’m feeling like I want to make something, I love this FIXATE recipe for Fig Bars. For those following Portion Fix, it’s ½ purple, ½ yellow, and 1 teaspoon. They keep really well in a container or the fridge. Here’s that recipe: https://bod-cms-assets.prod.cd.beachbodyondemand.com/bod-cms/wp-content/uploads/2021/04/12131902/TMF-EN-Fig_Bars-4.9.21-Recipe.pdf

What recipes have you found on the Beachbody Blog, or Nutrition+?

Our workout today is Lower Body Strength. Trisets and targeted EMOM training will make sure you feel the burn from head to toe—especially in your legs. Even though we’ll be doing fewer reps, this is one of the most intense weeks because Amoila will be challenging us to increase our weights. Did you notice that Jordan was the only one in the cast to increase theirs? #jordangoals

CA

Each bar has just 5–6g of sugar but a whopping 9–10g of protein and 4-5g of fibre at just 150 calories.

They’re made with real chocolate chips, nut butters, and crunchy protein crisps. Totally delish. Have you tried BEACHBAR snack bars? What’s your favorite flavor?

What recipes have you found on the Beachbody Blog, or Nutrition+?

UK

Each bar has just 5–6g of sugar but a whopping 9–10g of protein and 4–5g of fibre at just 150–151 kcal.

They’re made with real chocolate chips, nut butters, and crunchy protein crisps. Totally delish. Have you tried BEACHBAR snack bars? What’s your favorite flavor?

What recipes have you found on the Beachbody Blog, or Nutrition+?

DAY 72: Total Body Power

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Today is Total Body Power. The seven exercises in this workout will help you build two key elements of a fit, athletic body: dynamic stability and explosive power.

To help you recover better so you can hit your next workout hard, don’t forget your Recover—it can help build lean muscle mass! Just make sure you take it within 30 minutes of finishing a workout.*

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

Coach Tip

13 weeks is a big commitment for your group, and this group (with rest days) is 98 days long, including Prep Week. Whenever possible, encourage people to track their workouts, and stay on top of their daily Shakeology and Beachbody Performance supplements. Make sure to give a shout of encouragement to someone in the group who’s doing great, someone who needs a boost, and encourage the group to share with each other as much as possible.

CA

Today is Total Body Power. The seven exercises in this workout will help you build two key elements of a fit, athletic body: dynamic stability and explosive power.

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

Coach Tip

UK

Today is Total Body Power. The seven exercises in this workout will help you build two key elements of a fit, athletic body: dynamic stability and explosive power.

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

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

Coach Tip

DAY 73: Mobility & Stability

Every time we do Mobility & Stability, I feel like I fall in love all over again with my Power Loops. The grippy, woven texture is a revelation, and I love having the option of the lighter resistance (grey band) and heavier resistance (black band).

For our workout today, keep in mind you can’t optimize your training without prioritizing your recovery. Follow Amoila’s lead to ease muscle tension and enhance your mobility so you can keep performing at your peak. I can’t wait to hear what you think of “the world’s greatest stretch,” as Amoila calls this full-body stretch that hits so many muscles!

Want a little more? There are also Mobility & Recovery Bonus workouts that are just 11–23 minutes long, some of which require a foam roller. They’re great for trouble areas like shoulders, ankles and knees, and hips.

Have you done one of these bonus workouts? What did you like? What did you love? Share with the group!

DAY 74: Upper Body Strength

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Beachbody On Demand has over 1,500 world-class workouts, with more added regularly. It’s worth a few minutes of exploration to start thinking what you’ll do after we wrap up 645. You can sort workouts according to fitness level, workout type, body part, trainer, equipment or no equipment. You can even find mindful meditations and stretching programs. They’re a great complement to my daily workout, and something I turn to on our rest days.

The Beachbody Blog, also on BOD, covers topics in wellness, fitness, nutrition, weight loss, and recipes, and has content in Spanish and French! Each blog post is short, and full of good info. Just the other day, I read an article on how long spices last, and another one on how to pickle veggies at home. So useful!

Here’s one I found for Strawberry Oatmeal Breakfast Shakeology. Link here: https://www.beachbodyondemand.com/blog/strawberry-oatmeal-shakeology

On to our workout. It’s Upper Body Strength. You’ll feel the pump in your chest, back, shoulders, and arms with this upper-body-focused strength session that also works your lower half.

What have you discovered on Beachbody On Demand? Share a link to something that caught your eye.

CA

Here’s one I found for Strawberry Oatmeal Breakfast Shakeology. Link here: https://www.beachbodyondemand.com/blog/strawberry-oatmeal-shakeology

On to our workout. It’s Upper Body Strength. You’ll feel the pump in your chest, back, shoulders, and arms with this upper-body-focused strength session that also works your lower half.

What have you discovered on Beachbody On Demand? Share a link to something that caught your eye.

UK

Here’s one I found for Strawberry Fields Shakeology. Link here: https://www.beachbodyondemand.com/blog/strawberry-fields-shakeology-uk

On to our workout. It’s Upper Body Strength. You’ll feel the pump in your chest, back, shoulders, and arms with this upper-body-focused strength session that also works your lower half.

What have you discovered on Beachbody On Demand? Share a link to something that caught your eye.

DAY 75: Total Body Tempo

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Another great supplement in the Beachbody Performance line is Hydrate. When you’re not properly hydrated during workouts, you can experience a drop in performance. But surprisingly, water isn’t always the best way to hydrate, because it can’t replace electrolytes lost through sweat during exercise. Typical sports drinks can have too much sugar and artificial ingredients, and don’t hydrate you as effectively, either. Hydrate was created with an ideal balance of carbohydrates and electrolytes for better absorption when mixed with water as directed. It’s specifically formulated to help replenish sweat losses and help improve exercise performance and endurance.*

Today is Total Body Tempo. Embrace the burn and keep time with Amoila to maximize the muscle-building power of every rep. Your dumbbell tracker is key to days like this—it’s a great way to see your progress, and where you can keep pushing yourself.

CA

UK

When you’re not properly hydrated during workouts, you can experience a drop in performance. That is why it is key to stay hydrated during your workouts and through your day.

DAY 76: Cardio 45

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Last workout of the week! And the last day before our deload week, so let’s hit this with 110% effort! Here are two hearty recipes to power your day.

This one is from Portion Fix. It’s Soba Noodles with Sea Veggies.
Recipe here: https://bod-cms-assets.prod.cd.beachbodyondemand.com/bod-cms/wp-content/uploads/2020/05/27144036/FXR-EN-Soba_Noodles_with_Sea_Veggies-03.20.20-Recipe.pdf

This one is from 2B Mindset. It’s Baja Cod Salad.
Recipe here: https://bod-cms-assets.prod.cd.beachbodyondemand.com/bod-cms/wp-content/uploads/2020/06/17090048/2BM-EN-Baja_Cod_Salad-6.22.20-Recipe.pdf

I know you’re excited to crush this one. It’s Cardio 45. This cardio-focused sweat session will leave your heart pounding and legs quaking. Commit to the intensity to make every second count.

Tomorrow, we rest, and then start on our final deload week.

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

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

Coach Tip

Since it’s the weekend, share a personal story that gives your group a view into your life. Will you meal prep this weekend? Do you have a rest day planned that would be fun to talk about? By now, your group should be feeling a personal bond to the group and you—this is a great way to build camaraderie as you wind down this program.

CA

Last workout of the week! And the last day before our deload week, so let’s hit this with 110% effort! Here are two hearty recipes to power your day.

I know you’re excited to crush this one. It’s Cardio 45. This cardio-focused sweat session will leave your heart pounding and legs quaking. Commit to the intensity to make every second count.

Tomorrow, we rest, and then start on our final deload week.

Coach Tip

UK

Last workout of the week! And the last day before our deload week, so let’s hit this with 110% effort! Here are two hearty recipes to power your day.

I know you’re excited to crush this one. It’s Cardio 45. This cardio-focused sweat session will leave your heart pounding and legs quaking. Commit to the intensity to make every second count.

Tomorrow, we rest, and then start on our final deload week.

Coach Tip

DAY 77: Rest Day

Today is our rest day. I can’t believe how close we are to finishing strong! If you’re starting to think about the week ahead —great! As I always say, “Fail to plan? Plan to fail.” It sounds brutal, but the truth is really more gentle—when you keep sight of your goals, and actively plan your strategy for reaching them, you’re more likely to be successful. That’s the whole point of our group—to make a commitment to 13 weeks, and stick to it. That includes always tracking our workouts in BODgroups and using our rest days to actively visualize the week ahead, our workouts, our schedules, our meals, and how it all works together.

I’m so proud of all the work you’ve done to lead to today.

What makes you proud? How has planning ahead helped you stick to your commitment?

80 Day Obsession | Week 11 | Day 63 | AAA

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OMG Week 11…we are closing in on the finish line!

By now, you’re probably getting the hang of these new workout formats and are seeing new changes in your body. So freaking exciting!

This is your last week of 3 sets and 10 reps. So, I want you to challenge yourself and push even harder. Up those weights. Grab a heavier resistance loop. I know it’s tempting to relax a little or indulge here and there. After all, we’ve been doing this for 63 days. But I promise you, all your hard work, dedication, and discipline will pay off when you look in the mirror on Day 80!

We’re kicking off the week with AAA. It’s 58 minutes and you complete each set of moves 3x in a row before moving on. It’s a killer!

Coach Tip

Now is also a great time to bring up the Beachbody Performance Sampler. It’s a great way for your participants to sample all 5 supplements—Energize, Hydrate, Recover, Recharge, and Creatine—before investing in full-sized tubs (if they haven’t already).

CA

By now, you’re probably getting the hang of these new workout formats and are seeing new changes in your body. So freaking exciting!

We’re kicking off the week with AAA. It’s 58 minutes and you complete each set of moves 3x in a row before moving on. It’s a killer!

UK

OMG Week 11…we are closing in on the finish line!

By now, you’re probably getting the hang of these new workout formats and are seeing new changes in your body. So freaking exciting!

We’re kicking off the week with AAA. It’s 58 minutes and you complete each set of moves 3x in a row before moving on. It’s a killer!

80 Day Obsession | Week 11 | Day 64 | Cardio Flow

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I’m totally feeling those Cardio Flow vibes today…especially after yesterday.

Don’t be surprised if you’re feeling a bit stiff after the past few days (hello, hamstrings!). From that very first inchworm, take it slow and give your muscles a chance to warm up. It’s a 47-minute workout, so you have plenty of time to crank up the intensity!

Changing topics to nutrition. You’ve heard of matcha, right? It’s pretty trendy right now. But did you know how good it is for you? It’s got amazing health benefits—and it’s one of the newest ingredients in Shakeology!

One thing I love about Shakeology: the formulators are constantly looking for new ingredients and ways to make Shakeology better. If you want to learn more about some of the ingredients that go into Shakeology, video has some helpful info. (Darin Olien starts talking about matcha at the 3:15 mark.)

DOWNLOAD VIDEO | VIEW ON

CA

I’m totally feeling those Cardio Flow vibes today…especially after yesterday.

DOWNLOAD VIDEO | VIEW ON

UK

I’m totally feeling those Cardio Flow vibes today…especially after yesterday.

DOWNLOAD VIDEO | VIEW ON

80 Day Obsession | Week 11 | Day 65 | Legs

You ready for this? It’s time to hit legs again.

I know, I know. They’re probably still feeling pretty sore. I know mine are! If you’re worried about not getting through the full 56 minutes, I suggest foam rolling a couple hours BEFORE the workout. Hopefully that’ll help loosen you up for another day of 3 x 10.

80 Day Obsession | Week 11 | Day 66 | Total Body Core

A new day…and a new chance to take on Total Body Core!

3 sets of 10 reps is still the name of the game, but you complete each set 3x before moving on to the next set. The workout is 60 minutes, so keep those weights nearby in case you need to drop to a lighter one.

Check in with yourself today. Have you noticed any changes that don’t have to do with your weight? Is your skin clearer? Are you feeling less bloated? Are you more focused because you’re 60+ days into cleaner eating? Share with the group any non-scale victories you’ve experienced!

NUTRITION REMINDER: Don’t forget you can swap Meal Option 1 with your pre-workout meal. This is a great option if you’re working out early and don’t want to eat immediately before. Meal Option 1 was specifically designed to accommodate Shakeology with almond or coconut milk, and fruit!

80 Day Obsession | Week 11 | Day 67 | Cardio Core

Time for that cardio burn!

You’ve done Cardio Core a few times now. Make it a goal to challenge yourself today. Really sink into those duck walks, step it up with some heavier resistance loops, and speed up those step-throughs! Make these 40-ish minutes count!

The weekend is right around the corner. Anyone doing anything fun? If you’ve got birthday parties or get-togethers where you know you’ll confront temptations, make sure you drink Shakeology or eat one of your containers before you go. Remember, you have goals and every day you stick with the program takes you one step toward the finish line!

Coach Tip

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

For example: Shout-out to [NAME]! Her commitment to staying on track while traveling is really inspiring! Let’s all give [NAME] a special shout-out!"

80 Day Obsession | Week 11 | Day 68 | Booty

Can you believe it? It’s our last time doing 3 sets of 10 reps for booty day!

Today’s workout is 55 minutes long. You may want to grab that optional chair with your Beachbody Resistance Loops, Strength Slides, and weights today. I know I will because I’m still feeling the burn from Legs and Total Body Core!

PROGRESS CHECK: Does anyone feel like they’ve hit a plateau? 80 Day Obsession is designed to constantly challenge you in new ways—whether it’s switching up your reps or recalculating your calories—so hopefully your progress hasn’t stalled too much. If you think it has, though, check in with yourself. Are you really following the eating plan to a T? Are you giving each workout your all? If you’re doing both those things, but you still feel like you’re not where you should be, message me or check out BeachbodyExpertAdvice.com where you can find registered dietitians, certified trainers, and other experts who can help answer your questions.

80 Day Obsession | Week 11 | Rest Day |

Oh, rest day, how I’ve missed you!

I’m trying a little something different for my self-care today—meditation. Beachbody On Demand has a few meditation routines in the Beachbody Yoga Studio section that can you help you relax and de-stress. It’s the perfect way to wind down after a week of tough workouts.

Congrats on making it through another week! As always, watch the new Weekly Obsession video and I’ll see you tomorrow for Week 4 of Phase 3!

Coach Tip

Refeed Day is coming up next week! Share what you learned from YOUR last Refeed Day experience and what you would change this time around. Encourage others to do the same.

Multi-Program | Week 11 | Day 1 |

Anyone willing to share their challenge experiences so far? This is a great chance to reflect on the progress you’ve made, as well as what you need to do in order to reach your goals by the end of the challenge.

Multi-Program | Week 11 | Day 2 |

Whether you’re hosting a big game or you need a quick and easy dish to bring to a potluck, this healthier version of a 7-layer dip is a great option. Instead of the usual suspects of sour cream and refried beans, this one relies on extra veggies, nonfat refried beans, and yogurt. Try it out and tell me what you think! https://tbbcoa.ch/1s5bqEV

Multi-Program | Week 11 | Day 3 |

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Jerry is proof you don’t need to be a serious athlete to use Beachbody Performance supplements and Beachbody fitness programs—you just have to be serious about getting results. Before he began his journey, he was a single father who couldn’t do many activities with his daughter. After two health scares, he turned to Beachbody Performance and committed to daily Beachbody workouts and eating clean.

“Now I’m doing 5K runs, and I’ve even completed a 5K Warrior Dash! But my biggest accomplishment is that I am out playing with my daughter on a daily basis. I help coach her basketball team, softball team, and soccer team.

Jerry G. is an independent Beachbody Coach. Results achieved in 20 months using a combination of Shakeology, Beachbody Performance, 3-Day Refresh, INSANITY, 21 Day Fix EXTREME, and CIZE. Exercise and proper diet are necessary to achieve and maintain weight loss and muscle definition.

UK

Jerry G. is an independent Beachbody Coach. Results vary based on effort and following Beachbody’s healthy eating plan.

Multi-Program | Week 11 | Day 4 |

This is just another reason I love Daily Sunshine and a key point that convinced me to try it. The fact that the formula has been reviewed and approved by pediatricians is a HUGE win in my book because that means that I can trust everything on the label. And that’s key when I’m deciding what to feed to my kid(s). It’s not just a healthy snack, it’s peace of mind.

Multi-Program | Week 11 | Day 5 |

Shakeology

You’ve been slurping down nutritious shakes for weeks now. What is your absolute favorite “go-to” shake? When do you drink your shakes? What is your favorite flavor? I want to know your top Shakeology “must-haves” so I can try them out this week!

Beachbody Performance

You’re almost at the end! And if you’re like me, you’re really able to tell what a difference Beachbody Performance Energize and Recover have made to your energy while working out and in your recovery process. I’ve been telling you about all the great benefits of these two products, but if you want to get even more great tips on how to supplement your workouts, check out the Beachbody Performance Blog: https://tbbcoa.ch/1NHLERf

Multi-Program | Week 11 | Day 6 |

What seemed impossible to you on Day 1 that you do with ease now?

Multi-Program | Week 11 | Day 7 |

Sometimes you stumble across someone or something that tells you EXACTLY what you need to hear to help you stay inspired and committed. Well, this article from Beachbody Nutrition Expert, Denis Faye, did just that for me.

After being consistently “mediocre” (his words, not mine!), he describes what it felt like to win for the first time in his sport of choice—and provides some awesome tips to motivate you to live the fit life long after this challenge is over: https://tbbcoa.ch/2V34CK0