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DAY 78: Lower Body Strength

Our last deload week! AND our last stage! Just like previous deload weeks, Amoila is going to lower the training volume to help your body stay strong, recover faster, and get ready for our final push, Performance Week.

Even though it’s a deload week, by now you know that you’ll still work up an incredible sweat. Don’t forget to take your Energize 30 minutes before your workout. Take Recover within 30 minutes of finishing.

But first, let’s talk about today’s workout. It’s Lower Body Strength. Everyone loves leg day—especially when Amoila is in charge. You’ll focus on getting those booty gains, working your quads, hamstrings, calves, and glutes. With each rep, think FIRM. TONED. STRONG. IT’S YAM SEASON, BABY!

Have you noticed a change in your legs and booty?
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DAY 79: Total Body Power

Today’s workout deserves a great recipe—one that can help boost your energy, and is also super delicious. It’s Bunny French Toast, from the 2B Mindset recipes. It’s 50% protein, 50% FFCs, with a serving size that’s easy to track, and just 150 calories or less. Total prep and cooking time? 15 minutes. Easy, yummy, and done.

Recipe here: https://bod-cms-assets.prod.cd.beachbodyondemand.com/bod-cms/wp-content/uploads/2021/02/11103619/TMM-2B-EN-Bunny_French_Toast-3.1.21-Recipe.pdf

Our workout is Total Body Power. Thrust, kick, hop, and bound your way to a more agile, athletic body with moves that build explosive power while incinerating fat. How is your internal and external rotation? Did you catch Amoila’s cue for the Lunge Hop?

How are you liking this last deload week? How do you feel after the workouts?
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DAY 80: Mobility & Stability

How’s your nutrition going? This far into the program, it’s understandable if you don’t really have more questions for me, so I guess it’s my turn to ask you a few!

How has meal prep and planning changed how you eat? Has it made a big impact in your house? What tips from Autumn or Ilana have resonated the most with you? Would you recommend Portion Fix or 2B Mindset to a friend? If yes, why? What other content on Nutrition+ are you finding useful and informative?

I love today’s Mobility & Stability workout. Deload week meets stretching and mobility work really allows you to enhance your gains and ease tension throughout your body with dynamic stretching and restorative breathing.

Coach Tip
Share what you’ve found on Nutrition+.

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DAY 81: Upper Body Strength

A lot of people have asked for more savory recipe ideas. I love both of these! Try one for lunch and one for dinner!

Portion Fix Spinach Salad with Hot Bacon Dressing
https://bod-cms-assets.prod.cd.beachbodyondemand.com/bod-cms/wp-content/uploads/2021/01/05141014/TMF-EN-Spinach_Salad_Hot_Bacon_Dressing-1.5.21-Recipe.pdf

2B Mindset Honey Mustard Chicken Salad
https://bod-cms-assets.prod.cd.beachbodyondemand.com/bod-cms/wp-content/uploads/2020/08/04090254/TMM-EN-Honey_Mustard_Chicken_Salad-08.10.20-Recipe.pdf

Let’s get to Upper Body Strength. Shift the focus to your upper half to build balanced strength and a leaner, more defined body overall. As Amoila says today, “Love your body, respect your body.”

If you’re looking for an extra arms pump, dig into the bonus content of the Pull-Up Challenge!
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DAY 82: Total Body Tempo

Our workout today is Total Body Tempo. It’s time to get negative again for distinctly positive results. Slow down the lowering phase of each rep to elevate your gains. Don’t forget to track workouts in BODgroups to help you stay committed.
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DAY 83: Cardio 45

Last day of stage 3, and our deload week. Of course, that means Cardio 45. You’ve reached the final 45 minutes of stage 3—and Amoila is going to make sure that every single one is filled with sweat. Rest up tomorrow—Performance Week begins on Monday. And if you need a little extra motivation, really listen to Amoila talk about the grind, and how we can motivate ourselves to overcome anything.

Also, let’s do a quick virtual high-five! Seriously, getting this far is impressive and you should be beyond proud of yourselves, and each other. Who wants to go first?
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DAY 84: Rest Day

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Rest day. Show of hands—who’s actually excited to have a day off? Even though I love these workouts, I know how important it is to allow our bodies to rest and recharge. It’s also our last time to do the Form Check Test. We may only have one week to go, but it’s still important to see how far you’ve come, and to keep working on those areas that could use improvement.

Quick check-in: How do you make the most of your rest day? What activities are you doing that are just for you?

I’ve got a great way to celebrate today, and to toast to our final stage—Performance Week! I’ll talk more about it in tomorrow’s post, but I thought you’d like to raise a glass with me today. This is the virgin Ultimate Almond Butter Dark Chocolate Martini, and it is EVERYTHING. Indulgent, delicious, super-easy, alcohol-free, vegetarian, and features Chocolate Plant-Based Vegan Shakeology.

Portion Fix Containers are 1 red, ½ yellow, ½ blue, and 2 tsp.
For 2B Mindset Plate It!, it can even be part of breakfast!

Here it is, and cheers! https://www.beachbodyondemand.com/blog/shakeology-ultimate-chocolate-martini

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CA

Rest day. Show of hands—who’s actually excited to have a day off? Even though I love these workouts, I know how important it is to allow our bodies to rest and recharge. It’s also our last time to do the Form Check Test. We may only have one week to go, but it’s still important to see how far you’ve come, and to keep working on those areas that could use improvement.

Quick check-in: How do you make the most of your rest day? What activities are you doing that are just for you?

I’ve got a great way to celebrate today, and to toast to our final stage—Performance Week! I’ll talk more about it in tomorrow’s post, but I thought you’d like to raise a glass with me today. This is the virgin Ultimate Almond Butter Dark Chocolate Martini, and it is EVERYTHING. Indulgent, delicious, super-easy, alcohol-free, vegetarian, and features Chocolate Plant-Based Vegan Shakeology.

Portion Fix Containers are 1 red, ½ yellow, ½ blue, and 2 tsp.
For 2B Mindset Plate It!, it can even be part of breakfast!

Here it is, and cheers! https://www.beachbodyondemand.com/blog/shakeology-ultimate-chocolate-martini

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UK

Rest day. Show of hands—who’s actually excited to have a day off? Even though I love these workouts, I know how important it is to allow our bodies to rest and recharge. It’s also our last time to do the Form Check Test. We may only have one week to go, but it’s still important to see how far you’ve come, and to keep working on those areas that could use improvement.

Quick check-in: How do you make the most of your rest day? What activities are you doing that are just for you?

Here’s a delicious recipe that’s perfect for today. Chocolate Cookie Shakeology, and the link for it is right here: //www.teambeachbody.com/shop/gb/shakeology/recipes

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80 Day Obsession | Week 12 | Day 69 | AAA

Our fourth week of Phase 3 is officially here!

AAA is up first. Think 58 minutes of all-out sweat. We’re back to 15 reps this week, so I want you to do a form-check. It’s never too late to make tiny adjustments to help you sculpt those muscles and get the most out of these workouts. Use a mirror or record yourself with your phone or tablet to evaluate your form and see if there are any areas where you can improve.

NUTRITION NOTE: I hope you’ve been drinking your Shakeology consistently for the last 69 days. Did you know that consistency can earn you some loyalty cred? Drinking Shakeology every day for a year puts you in an elite group called 365ers. It’s an awesome program where you can earn cool prizes, on top of major bragging rights, for living your healthiest life with Shakeology—which you probably had already been doing! Check out this article if you want to learn more about the program.

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80 Day Obsession | Week 12 | Day 70 | Cardio Flow

Let’s get down to business. We’re going to sweat it out with 47 minutes of Cardio Flow today. After this, we only have to do Cardio Flow one more time, so let’s make it count!

Also, today marks our very last Refeed Day! As someone who’s an emotional eater, I’ve found Refeed Days to be a much-needed mental break. It’s way easier to stay on point with my nutrition when I know I’ll be able to reward myself with something a little decadent. Anyone else an emotional eater? If so, here are some tips on how to break the cycle.

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80 Day Obsession | Week 12 | Day 71 | Legs

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Can you believe we only have TWO more leg days to go?

Think back to your first leg day. Compare your strength and performance from your first leg day to today’s. How much stronger are you now?

In honor of today’s workout, here’s a funny article about the struggle of leg day. I can definitely relate to [INSERT NUMBER FROM ARTICLE.]

PS: Today’s workout is 54 minutes long and you need the same equipment as last week—weights and Beachbody Strength Slides!

Coach Tip

Ask your participants how they feel the day after Refeed Day. Encourage them to snap selfies if they’re feeling lean and strong! You may also want to suggest they have Beachbody Performance Recharge tonight. It’s a nutritious way to enjoy a nighttime “treat,” especially when blended with some cinnamon and ice.

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CA

Can you believe we only have TWO more leg days to go?

Think back to your first leg day. Compare your strength and performance from your first leg day to today’s. How much stronger are you now?

In honor of today’s workout, here’s a funny article about the struggle of leg day. I can definitely relate to [INSERT NUMBER FROM ARTICLE.]

PS: Today’s workout is 54 minutes long and you need the same equipment as last week—weights and Beachbody Strength Slides!

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UK

Can you believe we only have TWO more leg days to go?

Think back to your first leg day. Compare your strength and performance from your first leg day to today’s. How much stronger are you now?

In honor of today’s workout, here’s a funny article about the struggle of leg day. I can definitely relate to [INSERT NUMBER FROM ARTICLE.]

PS: Today’s workout is 54 minutes long and you need the same equipment as last week—weights and Beachbody Strength Slides!

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80 Day Obsession | Week 12 | Day 72 | Total Body Core

Three words: Total. Body. Core.

It’s our second to last time doing this one so let’s make it count! Lunge lower, crunch harder, and slide like it’s no one’s business. You know what equipment you need—a variety of weights, your Beachbody Resistance Loops and Strength Slides, and an optional mat.

Today’s workout is a long one (58 minutes) but I dare you to give 200%. I know you’ve got it in you!

Coach Tip

Now’s a great time to highlight an 80 Day Obsession Success Story. Here’s a good one: Say something like: “Need some motivation to help you push hard down the homestretch? Check out these 80 Day Obsession results. Whoa!”

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80 Day Obsession | Week 12 | Day 73 | Cardio Core

Cardio Core, we meet again!

You need all the energy you can get for these next 40 minutes. That’s why smart snacking is key. What snacks are you loving lately? Share in the comments!

BREAKFAST TIP: Bored of eating eggs to cross off that red container at breakfast? Swap it for plain Greek 2% yogurt or cottage cheese!

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80 Day Obsession | Week 12 | Day 74 | Booty

Oh hey, it’s Booty Day! Grab those Beachbody Resistance Loops, Strength Slides, weights, and a chair (totally optional) and let’s get sweaty. It’s only 47 minutes, but I promise you, your booty is going to work!

Speaking of booty, how’s your "belfie?" I know what you’re thinking…what on earth is a "belfie?" It’s a selfie of your booty progress!

I’ve noticed major changes in my booty since we’ve started. It’s higher, tighter, and definitely rounder! Major peach emoji vibes if you catch my drift. If you’re down, share a "belfie" of your booty transformation!

WORKOUT CHALLENGE: For a bigger booty burn, double up those loops today!

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80 Day Obsession | Week 12 | Rest Day |

Y’all. We are SO close. Tomorrow we begin the final week of 80 Day Obsession—Peak Week!

This week is going to be your biggest challenge yet. If you’re doing the optional Peak Week Nutrition Plan, you’ll be cutting back on the yellow containers to help fine-tune your results. You might feel a little hangry (totally natural) but just remember that’s it’s temporary and part of the process. Make sure you’ve done your meal prep so you don’t have to think about it—just do it!

Take care of yourself today, watch the Weekly Obsession video, stretch it out, and get a solid night’s sleep. You’re almost there!

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Multi-Program | Week 12 | Day 1 |

In our final week, I thought I’d start off with my own story. [Insert YOUR Success Story and describe why you decided to become a Coach. Explain your process, fitness programs, healthy eating, and your Beachbody nutrition products of choice.]

Multi-Program | Week 12 | Day 2 |

We’re pretty close to wrapping up our Challenge Group—how excited are you? Over the past few weeks, I’ve seen you conquer your doubts and rise to numerous challenges. It’s been so inspiring and I’m glad to have been a part of it.

You might be wondering if you can help others experience the same sense of empowerment. If you’ve ever thought about supporting others in their fitness journey, message me!

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Multi-Program | Week 12 | Day 3 |

Now that we’re nearing the end of our challenge, have you thought about what you’ll do next? Exercising and eating right doesn’t end with this challenge—they should be a part of your everyday life.

The great news is you have a ton of options to maintain a healthier self or continue to get results. You can redo the program and maybe bump up to the next eating plan to build more lean muscle. Or you can use the instant sorting feature on the Beachbody On Demand site to explore and find something totally different. Simply use the filters to bring up workouts that meet criteria according to Workout Level, Time, Type, or Trainer. Once you find another program, you can even try a “hybrid” version of your original program—combining the two to challenge your fitness in a brand-new way.

Whatever you decide, I’m here to help you along the way! And with hundreds of workouts and plenty of nutrition resources, Beachbody On Demand makes it so convenient to take that next step forward.

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Multi-Program | Week 12 | Day 4 |

Don’t quit now—staying on point with your workouts and your nutrition is going to pay off BIG-TIME in just a few days.

So until we finish our challenge, I’d like for you guys to keep a daily log of what you’re eating. This will help you stay on track—and hopefully prevent you from grabbing one too many spoonfuls of almond butter during these last couple of days. 

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Multi-Program | Week 12 | Day 5 |

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Shakeology

Now that we’re almost at the end of the challenge, hopefully you’ve developed a bunch of new habits that will help you continue living a healthier life.

Drinking Shakeology is one of the habits I’ve stuck with since I completed my first-ever Beachbody program. I’ve been drinking the stuff over the last [insert length of time you’ve been drinking Shakeology], and I really believe it’s what’s helped me stay consistent. I hope that it’s made as much of a difference for you as it has for me on my journey.

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Beachbody Performance

Now that we’re almost at the end of the challenge, hopefully you’ve developed a bunch of new habits that will help you continue living a healthier life.

Taking my Beachbody Performance supplements is one of the habits I’ve stuck with since [I completed my first-ever Beachbody program.] I’ve been taking the stuff over the last [insert length of time you’ve used Performance], and I really believe it’s made a difference in the quality of my workouts. I hope that it’s helped you as much as it’s helped me on my journey. If you liked the results you got using Energize and Recover, make sure to check out their entire line! Message me for more info.

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UK

Shakeology

Now that we’re almost at the end of the challenge, hopefully you’ve developed a bunch of new habits that will help you continue living a healthier life.

Drinking Shakeology is one of the habits I’ve stuck with since I completed my first-ever Beachbody program. I’ve been drinking the stuff over the last [insert length of time you’ve been drinking Shakeology], and I really believe it’s what’s helped me stay consistent. I hope that it’s made as much of a difference for you as it has for me on my journey.

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Beachbody Performance

Now that we’re almost at the end of the challenge, hopefully you’ve developed a bunch of new habits that will help you continue living a healthier life.

Taking my Beachbody Performance supplements is one of the habits I’ve stuck with since [I completed my first-ever Beachbody program.] I’ve been taking the stuff over the last [insert length of time you’ve used Performance], and I really believe it’s made a difference in the quality of my workouts. I hope that it’s helped you as much as it’s helped me on my journey. If you liked the results you got using Energize and Recover, make sure to check out their entire line! Message me for more info.

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Multi-Program | Week 12 | Day 6 |

You’ve got one day left in your challenge and I’m curious…has it positively impacted your life? What changed? And what’s next? Don’t forget, this is NOT the end. Make those healthy habits we talked about a daily commitment and you’ll continue to become the very best version of yourself!

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Multi-Program | Week 12 | Day 7 |

CONGRATULATIONS! YOU MADE IT! You successfully completed our challenge. What an incredible accomplishment!

Remember to take your “after” photos, weight, and measurements, so you can compare your results to where you started [insert number of weeks] weeks ago. Also, if you want a free gift from Beachbody, submit your story and results to the Beachbody Challenge at BeachbodyChallengeContest.com.

Does anyone have any results or photos they want to share? Post them now!

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