Week 2 – Challenge Group Guides

Workout Day 8: Upper Body Power

I hope you had a great rest period and are ready to start this week strong because we are transitioning into a new method of lifting for week 2! Today’s session is all about power-based lifting that targets your upper body.

But before we get started, I want to check in with you all. How are you feeling as we gear up for another week? Have you connected with anyone in our BODgroup yet?

It may not seem like it at first, but these connections can help us stay on-track and remain accountable, especially early on in our Sure Thing journey. And your own pictures, comments, or tips can help someone else find the motivation they need.

Let’s lean on each other as we continue to sweat and lift. Feel free to shout out anyone in particular who has made this journey just a little more fun.

Coach Tip

Have you been taking your supplements? Your group will appreciate the example you set and the tips you give about Shakeology, Energize, and Recover. If these are a part of your routine, you know firsthand what a difference they can make—share your experience with your choice supplement.

Workout Day 9: Explosive Cardio

It’s Explosive Cardio Day, which means we’re going to be using dynamic, athletic moves to challenge your explosive power. Before you get started, drink that Energize to prep for those explosive moves.

Know what else can make a big difference in your workouts? Food! Who’s following Portion Fix or 2B Mindset? Is there something about your eating plan that’s making it easier to stay healthy? Any nutrition challenges so far that we can help address in the comments?

Don’t forget that we’re all in this together. Let’s support each other with some tips and nutrition hacks. I’m all ears!

Coach Tip

Speaking of nutrition, let’s talk Shakeology! How do you make Shakeology especially yours? Are you a coffee fiend who mimics a frappuccino with Café Latte? Or maybe you’re a vegan foodie who loves to show people how delicious Vegan Shakeology can be. Share your creative ideas.

Workout Day 10: Strength & Stability

Time to get our balance in check. I gotta admit I don’t have the best core strength and exercises that challenge my balance are, well, challenging. But I appreciate this work because I know it’s going to help me focus on that area and improve my stabilization.

How did you do with these strength and stability moves? Gotta love core work that doesn’t involve a single sit-up!

Coach Tip

Call out a particular move from today’s workout to show you’re right there with the group, actively doing the same routines and putting in that day-to-day effort.

Workout Day 11: Combination Strength

Who’s ready to get into some strength moves? We’ll be stacking these exercises to help you build the ultimate power dumbbell complex.

But before you start throwing weights around, let’s take a moment to refocus on our original intention. What made you start Sure Thing in the first place? Every rep completed, every sweaty second, is one step toward that goal. Relish in the fact that today’s workout is major progress.

Let us know how it goes today and remind us what your motivation is for doing these Sure Thing workouts.

Workout Day 12: Lower Body Power

We’ve made it to the last workout of week 2! Nice work, everybody. We’ve been targeting quite a few muscle groups in the past couple of weeks. Which has been your favorite to work out?

I personally love upper-body work. All is right with the world when I start seeing that teardrop-shaped shoulder lol.

Have you started noticing any changes in your body or how you feel?

Coach Tip

This is a good opportunity to tie in Shakeology and how you’re noticing the difference it’s making after drinking it daily. Here’s an example:

I know it might seem silly that a single shake a day can make a huge difference. But, at least in my own life, it really has. And I’m not just talking about those great physical perks. It’s more about the act of doing something meaningful for myself. I’m seriously happier knowing I’m taking a step in the right direction, even if it’s one tiny step at a time.

Workout Day 13: Rest Day

It’s time for a well-earned rest day! During your day off from working out, I encourage you to get a little introspective. Think about the changes you’ve seen in yourself after wrapping up 2 whole weeks.

Personally, I’ve noticed some positive shifts in my mental health. I feel more present and less stressed, and oh-so proud of myself for committing to this program. I’m excited for the future even if next week’s workouts turn out to be challenging. I can tell that my body is getting stronger, and I’m confident I can take on what’s coming my way—especially with you all and the support of this group!

I encourage you to take some time to recenter yourself. Try an Unstress video on Beachbody On Demand or any of the mediations available on BODi.

If meditating isn’t really your style, you can always spend some time outdoors, go for a hike with a friend, or take your dog to the park. It’s your day to indulge in whatever your body tells you it needs!

Another self-care strategy that’s easy to practice is gratitude! Who in this BODgroup are you thankful for?

Coach Tip

Mention your go-to snack, BEACHBAR: I pack a BEACHBAR whenever I leave the house. Personally, I’m always on the lookout for better snacks, and this one meets my strict requirements (just 6g of sugar but a whopping 9–10g of protein at only 150 calories). It’s seriously tasty—try the Mint Chocolate Chip if you want to satisfy a cookie craving!

Workout Day 14: Rest Day

Today’s the day to refuel your body so you are 100% ready for week 3! I’m going to make a new recipe this morning from 2B Mindset, the Superfood Scramble. Breakfast happens to be my favorite meal of the day and this tasty option does not disappoint.

If you’re following FIXATE, you can check out the Cobb Salad recipe for a great quick fix. If you don’t have the ingredients handy, add them to your grocery list and make the recipe during the week. You can the find recipes under the Nutrition tab: https://www.beachbodyondemand.com/programs/sure-thing/eating-plans

Speaking of groceries, don’t forget to stay mindful while you’re at the market. If most of your time is spent in produce, you’re doing something right!

How’s your rest day going? Taking time for yourself, heading to the grocery store, prepping your meals, or…? Let us know what you’re up to.

Coach Tip

Share with your group how you’ll be spending your rest day. Maybe upload a pic of you cooking if you plan on making one of the recipes.

Week 2 Day 1

In Week 2, you’ll add a new supplement: Detox.
Some people find the texture of Detox very grainy.

Try these tips to help it go down easily:
Drink it through a straw
Add a dash of cinnamon
Use the coldest water possible

Let the others know if you tried any of the tips above and if it helped at all!

Week 2 Day 2

Grains can be good for you if they’re the RIGHT grains.
Wondering why brown rice and quinoa often appear in Ultimate Reset recipes?

Quinoa is a super food high in protein, calcium, and iron. Brown rice is chock-full of vitamins, fiber, minerals, and protein.

That makes them great food to incorporate into your post-Reset diet as well!

Week 2 Day 3

Are you taking the time to breathe deeply every day?

What about walking? Both of these activities support your Ultimate Reset and may help to:

Increase oxygen supply
Improve circulation
Calm the nervous system
Reduce muscle tension
Aid digestion

Remember, we aren’t doing any strenuous activities or exercises during the Reset, so taking a leisurely walk around the neighborhood keeps you activity level at the right pace.

Week 2 Day 4

During Week 2, some people notice a change in their sleeping patterns and/or an urge to clear clutter from their environments. What changes have you noticed? Have you been sleeping more deeply?

Take note of any differences you’re feeling in your journal, and feel free to share them with us in the comments below!

Week 2 Day 5

One of the upsides of doing the Ultimate Reset is becoming a master at meal prepping!

Have you noticed that you’re becoming more efficient in the kitchen? Knowing exactly what meals you’re going to eat makes planning and sticking with a lifestyle easier. You’re less likely to give into cravings and temptations if you already have meals prepared. Let us know in the comments below if you’re finding it easier to prepare your meals as we get ready to go into Week 3.

Week 2 Day 6

You are almost done with Week 2! I hope you’re feeling energized and ready to take on the last week!

To get ready for Week 3, here’s a link to the Phase 3 Restore Facebook Support Group. Follow the link and click the “Request to Join” button to see what you can expect in your last week of Ultimate Reset!

https://www.facebook.com/groups/Phase3Restore

Week 2 Day 7

Coaches: Keep your participants motivated and engaged by using this day to share an Ultimate Reset Success Story with your Challenge Group! Post a photo of their Before/After and some words of advice.

Week Two – Day 9

Is there anybody in your day-to-day life that’s commented on the results you’re getting or your posts about Beachbody products? I want you to imagine a scenario where you could help someone get started with Beachbody and share with the team.

Week Two – Day 10

It doesn’t take long to start noticing the impact of prioritizing your health and fitness every day. I want you to think of the biggest impact Beachbody has had on your life. Describe the biggest change to your everyday life that you can share with others.

Week Two – Day 11

Once you’ve signed up friends and family, you can ask them for referrals of anyone who might want to start feeling better today. Take a few minutes and write down the names of five people you can contact today for a potential connection.

Workout Day 8: Chest & Biceps

US

We’re pulling up on week 2! Are you ready to start the week strong?

Today’s workout targets the chest and biceps again. Get your mind right, challenge yourself, and let’s start this week off strong! Every workout gets you one step closer to your goals.

Did you know that Joel also created 20-minute LIIFT Express workouts? These are great for days when you’re short on time but still want to get a workout in, or if you want to work a certain muscle group more heavily.

Coach Tip 1

Check-in with your BODgroup. Talk about how support is key to helping them stay on-track. Suggest that everyone find an accountability partner in the group for even more support. And if they have one, ask them to shout-out their accountability partner.

Coach Tip 2

Ask if everyone is using their Beachbody Performance supplements. You can talk about how it helps you stick to your program.

Mention the “Joel Stack” of Beachbody Performance: Energize, Hydrate, and Recover. Because this is a challenging program, he recommends all four to help people get their best results. Here’s a refresher of each product:

• Energize: Helps promote endurance, enhance exercise performance, and sharpen focus. It’s great to help you get an energy boost during your workout so you can get more out of it.*

• Recover: Helps improve muscle recovery, helps promote muscle protein synthesis and support rebuilding, and helps manage exercise-induced muscle soreness. Recover contains slow-, medium-, and fast-release protein to help improve muscle recovery after your workout. Take it after your workout to help support lean muscle growth and reduce post-workout soreness.*

• Hydrate: Helps support hydration, and replace electrolytes lost during exercise. You can talk about how these workouts are longer than they may be used to, and they’re tough. So it’s important to drink Hydrate and help fuel those working muscles. Drinking it during exercise can help improve endurance, support fluid absorption, and delay exercise-induced muscle fatigue.*

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

CA

We’re pulling up on week 2! Are you ready to start the week strong?

Today’s workout targets the chest and biceps again. Get your mind right, challenge yourself, and let’s start this week off strong! Every workout gets you one step closer to your goals.

Coach Tip 1

Coach Tip 2

Ask if everyone is using their Beachbody Performance supplements. You can talk about how it helps you stick to your program.

• Energize: Helps promote endurance, enhance exercise performance, and sharpen focus. It’s great to help you get an energy boost during your workout so you can get more out of it.

• Recover: Help jump-start recovery so you can hit every workout with strength and intensity. Take Recover after every workout to help speed muscle recovery, support muscle growth, and promote muscle protein synthesis.

UK

Today’s workout—Chest & Biceps

We’re pulling up on week 2! Are you ready to start the week strong?

Today’s workout targets the chest and biceps again. Get your mind right, challenge yourself, and let’s start this week off strong! Every workout gets you one step closer to your goals.

Coach Tip 1

Coach Tip 2

Ask if everyone is using their Beachbody Performance supplements. You can talk about how it helps you stick to your program.

Mention the “Joel Stack” of Beachbody Performance: Energize, Hydrate, Recover, and Protein Recharge. Because this is a challenging program, he recommends all four to help people get their best results. Here’s a refresher of each product:

Energize: Helps promote endurance, enhance exercise performance, and sharpen focus. It’s great to help you get an energy boost during your workout so you can get more out of it.*
Recover: Helps improve muscle recovery, helps promote muscle protein synthesis and support rebuilding, and helps manage exercise-induced muscle soreness. Recover contains slow-, medium-, and fast-release protein to help improve muscle recovery after your workout. Take it after your workout to help support lean muscle growth and reduce post-workout soreness.*

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

Workout Day 8:

Today’s workout—Upper Body FIRE 2

You ready to crush week 2? We’re back to focusing on our upper body with Jericho today. Is there a move that makes you feel strong and confident?

I love having this group to lean on. I’ve always been a big believer in “friends who sweat together, succeed together.” But there are even scientific studies that tout the importance of having accountability partners. This particular one found that people who participate in virtual support communities (like BODgroups) are more likely to achieve success with their goals.

https://www.sciencedirect.com/science/article/abs/pii/S1094996817300361?via%3Dihub

So, big ups to you being here. And thank you for inspiring me and motivating me to keep giving my best every single day. If you want, give a shoutout to someone in this group who has helped keep you on-track!

Coach Tip

Remind everyone that they can earn badges on Beachbody On Demand. They’re fun virtual rewards for doing the workouts. See how many you can collect and encourage your group members to do the same.

Workout Day 8: Start Strong: Chest, Core, Legs

Today’s workout—Start Strong: Chest, Core, Legs

You ready to crush Week 2? If you can, up the weight a bit today—but only if you can maintain good form and lift with control. Never sacrifice form for heavier weight. Don’t forget to check this workout off on your notepad when you’re done!

https://www.sciencedirect.com/science/article/abs/pii/S1094996817300361?via%3Dihub

So, thank you for being here. All of you inspire and motivate me to keep giving my best every single day. If you want, give a shout-out to someone in this group who has helped keep you on-track.

Workout Day 8:

US

Today’s workout—Week 2: Pull

You ready to rock week 2?

The focus of today’s Pull workout is the same as last week, but with a new series of combo moves to give you a fresh challenge. Grab a towel and don’t forget your water bottle—you’re going to sweat.

I love having this group to lean on. When we sweat together, we succeed together! This is especially true when you’re just starting a fitness journey. Accountability is essential for helping you stay with it, even on the days you don’t want to.

Give a shout-out to someone in this group who inspires you to keep going!

Even with all the accountability in the world, it can be hard to stay on-track. If you find yourself struggling with junk-food cravings, you might want to try BEVVY. It’s a tea supplement that’s only 15 calories, with clinically studied key ingredients to help you curb cravings.*

Want to learn more? This blog post explains all of BEVVY’s benefits:
https://www.beachbodyondemand.com/blog/beachbody-bevvy

*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.

All products, flavors and configurations may not be available in your market.

CA

You ready to rock week 2?

Give a shout-out to someone in this group who inspires you to keep going!

Want to learn more? This blog post explains all of BEVVY’s benefits:
https://www.beachbodyondemand.com/blog/beachbody-bevvy

All products, flavors and configurations may not be available in your market.

UK

You ready to rock week 2?

Give a shout-out to someone in this group who inspires you to keep going!

Day 8:

Welcome to week 2!

Have you recognized any specific foods that were causing sensitivities? What improvements are you seeing (e.g., less bloating, more regular bowel movements, etc.)?

Feel free to share stories and post pictures of your progress throughout this process in our BODgroup. We want to support you and cheer you on!

Today’s workout is Week 2: Pull Day. It’s the same focus as last week with new combo moves for a fresh challenge. Grab a towel and don’t forget your water bottle.

Day 8: Lower Body Burn Advanced

Let’s go! Week 2! If you’ve come into #mbfa from #mbf, your body should be used to the daily workouts. For everyone else, by now I’m hoping your body (and your mind!) have gotten into the rhythm of this program and you are making the most of these daily workouts. Let’s share with each other where we are on our journey, and what you’re thinking as we head into this week.

Go hard with Lower Body Burn Advanced as you target your quads, glutes, and hamstrings with classic weightlifting and asymmetrical training. Go as heavy as you can with good form during the Megan Minutes—the greater the challenge, the greater the results!

Speaking of results, let’s discuss. Are you seeing the results you wanted and/or expected? How has our focus on nutrition helped in the process? A lot of you have reached out to say that 2B Mindset and Ultimate Portion Fix have given you the tools to really take control of your nutrition—which is AMAZING. Glad to hear it. If you’re not seeing the results you hoped for, please be sure to DM me so we can dig in and figure out what’s up.

Nutrition Daily Check-In:
Let’s talk about cravings. Whether it’s something sweet or something salty, we all crave different foods. One of the best things about 2B Mindset and Ultimate Portion Fix is that Ilana and Autumn both believe in living your life and not feeling deprived. With that being said, getting results means having discipline, too. Is there something you’re craving that you’re denying yourself? I know Ilana and Autumn have a hack for it, whether it’s Shakeology ice cream, a BEACHBAR, or crispy baked fries! Remember, the goal isn’t to feel deprived, but to make healthier choices.

Looking for a tasty dinner recipe? I just tried this and it’s DELICIOUS! Try this Baked Salmon Dijon recipe yourself: https://www.beachbodyondemand.com/blog/baked-salmon-dijon-recipe

Coach Tip

Now would be a great time to spotlight a Success Story. You can use a photo to highlight someone’s results and say something like, “Some Monday motivation for you: [SUCCESS STORY†] Amazing commitment to #mbfa.” †Results vary depending on starting point and effort. Just be sure to include a second disclaimer if the Success Story is a Coach: [Name] is an independent Team Beachbody Coach.

See you tomorrow.

Day 8: Lower Body Strength

US

New week, new you. Let’s start strong, and power through. You did great last week. Let’s do it again!

This week, and all the weeks, follow the same schedule, but Amoila makes sure to mix up the tempo, volume of work, and intensity so that you’ll feel invigorated and engaged. You’ll still start each workout with an 8- to 15-minute active warm-up—so many of you have reached out to let me know how great this part of the workout feels. It’s so beneficial! I love it.

Today’s workout is Lower Body Strength. The focus is the same as last week, but new exercises provide a fresh challenge for your bottom half. His cues today are especially on point! Listen for his explanation of the “butt wink” in a squat. It’s a good one!

Are any of you taking Beachbody Performance Creatine? It’s a great supplement for men and women to help build muscle and has tons of research behind it.* Pro tip: Instead of drinking it separately, try mixing 5g into your Energize or your Recover.

*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 a success story to motivate your group. Ideally, you’ll highlight someone who needed some extra motivation to stick to their program , but ultimately prevailed. Maybe that’s you, maybe that’s one of your other customers.

CA

New week, new you. Let’s start strong, and power through. You did great last week. Let’s do it again!

Coach Tip

UK

New week, new you. Let’s start strong, and power through. You did great last week. Let’s do it again!

Coach Tip

DAY 8: WOW

Week 2, and all I can say is WOW! That’s not just the name of this workout, it’s also Shaun’s message to bring your own “wow factor.” You’re going to sweat and burn to hip-hop beats, so bring your attitude.

NUTRITION REAL TALK: The truth is that everyone needs to get their nutrition in check as poor eating habits can undo some of the benefits of fitness. If you need help to make healthy eating a way of life, you should consider a Nutrition+ ongoing membership. For those of you who have activated your 30-day Nutrition+ trial membership, you’ll get access to monthly content from Ilana and Autumn, plus tons of recipes, meal plans (with grocery lists), helpful tips, and support from an even bigger community. Nutrition+ also includes access to The Mindset Membership and The Monthly Fix, both designed to give you a deeper dive into the programs and help keep you accountable and on-track with your weight loss and healthy eating. Don’t have access to Nutrition+ or want to know more about it? DM me!

Did you do your grocery shopping and meal prep last weekend? If you haven’t gotten into the habit yet, just keep trying. It really does help you stay focused and on-track. For those of you who meal prep, tell us how it makes your life easier. And how are you preparing your Shakeology? Do you have any new recipes or tips?

If you’re following Ultimate Portion Fix, here’s a great recipe to try: Easy No-Bean Chili
https://bod-cms-assets.prod.cd.beachbodyondemand.com/bod-cms/wp-content/uploads/2020/06/03095151/TMF-EN-Easy_No_Bean_Chili-05.29.20-Recipe.pdf

And if you’re following 2B Mindset, consider trying this recipe: Instant Pot Pulled BBQ Chicken With Broccoli Slaw
https://bod-cms-assets.prod.cd.beachbodyondemand.com/bod-cms/wp-content/uploads/2020/10/27140911/2BCS-EN-Instant_Pot_Pulled_BBQ_Chicken_with_Broccoli_Slaw-11.02.20-Recipe.pdf

Who wants to post their final Shareable Moment choreography here so we see how great you look?

DAY 8: DCT-T: Back & Biceps

Week 2, Stimulate. As the name implies, Autumn dials-up the intensity and adds some new challenges. You’re going to sweat and work harder, even though the structure of the workouts is pretty much the same as last week’s structure.

Our workout today is DCT-T: Back & Biceps. The focus is the same as last week, but Autumn changes the density exercises, adds a move to the complex, and increases the intensity of the Tabata section. It’s tough, but so are you. Go crush it.

Make time for today’s Controlled Stretch: Back, Biceps, Legs. You’ll be working on triangle breathing. What’s triangle breathing? Autumn can’t wait to tell you.

Quick check-in: Who feels strong and motivated to make this week really count? Who is following the official program path and who is following 9 Week Control Freak: Off the Wall? Tell us how the program is going for you.

DAY 8: BODY SCAN

Congratulations, you made it to week two! I’m so happy you’re here with us. I want you to take a minute and give yourself a high five for your commitment to this program. You rock!

Today’s meditation is Body Scan. If you need to relax quickly, just focus on your body. Body Scan runs you through each body part, relaxing it as you go. This one’s best done lying down so you can really let go of any tension. It’s also an awesome meditation when you have trouble falling asleep. When you relax the body, you relax the mind.

Did you know that being calm and relaxed may help you make better decisions? You can do this meditation anytime you need to be focused.

Body Scan is one of the most popular meditations. Tell us what you think of today’s challenge, and we’ll see you tomorrow!

Day 8: Lower Body Burn

Week 2! By now, your body has gotten into the rhythm of a daily workout. Hopefully, you’re noticing a change in your energy and you’re feeling stronger and tighter—I know I am.

Success isn’t easy. Motivation comes and goes, making it hard to commit and stick to your plan. Trust me, I’ve been there. But I also know that moving is the best cure for anything that might be holding me back. Honor your commitment to this program. Do the work. And you’ll love the results.

Today is Lower Body Burn and Megan will be asking you to try increasing your weights. It’s back to classic weightlifting and asymmetrical training, but with tougher moves that will test your strength and focus. Embrace the burn and work your hardest to complete every rep.

Nutrition Daily Check-In:
Let’s talk about cravings. Whether it’s something sweet or something salty, we all crave different foods. One of the best things about 2B Mindset and Ultimate Portion Fix is that Ilana and Autumn both believe in living your life and not feeling deprived. With that being said, getting results means having discipline, too. Is there something you’re craving that you’re denying yourself? I know Ilana and Autumn have a hack for it, whether it’s a Shakeology ice cream recipe, a BEACHBAR, or crispy baked fries! Remember, the goal isn’t to feel deprived, but to make healthier choices.

Coach Tip

Now would be a great time to spotlight a Success Story. You can use a photo to highlight someone’s results and say something like, “Some Monday motivation for you: [SUCCESS STORY†] Amazing commitment to #mbf.” †Results vary depending on starting point and effort. Just be sure to include a second disclaimer if the Success Story is a Coach: [Name] is an independent Team Beachbody Coach.

See you tomorrow.

Day 8: Lower Body Strength

US

New week, new you. Let’s start strong, and power through. You did great last week. Let’s do it again!

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

Coach Tip

CA

New week, new you. Let’s start strong, and power through. You did great last week. Let’s do it again!

Coach Tip

UK

New week, new you. Let’s start strong, and power through. You did great last week. Let’s do it again!

Coach Tip

*Supporting assets are coming soon.

Week Two – Day 12

Today is the second team point status update! Check your email inbox to see your points and our total team points, which is XX! [insert team recognition: see Captain’s tip below]

Inviting is at the heart of what we do as Coaches. Let’s all practice making personal invites that get results and comment below with examples.

Captain tip

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

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

DAY 8: Meta Burn and Descending Intervals

US

Started my morning right with a little Chocolate Shakeology and I’m feeling oh-so-ready for week two. After two days off, it’s time to bring the heat!

Meta Burn turns your resistance routine into a calorie furnace with 6 total-body moves designed to elevate the heart rate and turbocharge your metabolism. You don’t need heavy weights to get a great workout, but if the moves seem too easy the first round, it’s time to increase the size of the dumbbells.

Descending Intervals challenges you with 3 blocks of 3 intervals that increase in intensity while decreasing in time. The best part is that after the second block, you only have about 2 minutes of total running time left—so keep that in mind and don’t get discouraged! Reminder to keep tracking the weights you use and the distance you run.

What have you been loving most so far—the resistance training or running (or recovery periods in between )?

Either way, I know you’re getting stronger every day! For the treadmill runners out there, have you ever used a treadmill before with this type of dynamic training? I remember back in the day I would push a preset button and zone out while I watched something on TV and got my “workout” in. Not anymore!

One quick reminder as things ramp up: I can’t stress how important it is to make sure you’re drinking enough water. The best way to determine your water goal is to take your weight and divide it by two. This will give you an average in ounces of what you should be drinking each day. For example, if you weigh 150 pounds, your goal would be to drink 75 ounces of water each day. I add citrus slices to mine for a refreshing drink!

CA

Started my morning right with a little Chocolate Shakeology and I’m feeling oh-so-ready for week two. After two days off, it’s time to bring the heat!

What have you been loving most so far—the resistance training or running (or recovery periods in between )?

UK

Started my morning right with a little Chocolate Shakeology and I’m feeling oh-so-ready for week two. After two days off, it’s time to bring the heat!

Descending Intervals challenges you with 3 blocks of 3 intervals that increase in intensity while decreasing in time. The best part is that after the second block, you only have about 2 minutes of total running time left – so keep that in mind and don’t get discouraged! Reminder to keep tracking the weights you use and the distance you run.

What have you been loving most so far – the resistance training or running (or recovery periods in between )?

One quick reminder as things ramp up: I can’t stress how important it is to make sure you’re drinking enough water. The best way to determine your water goal is to take your weight and divide it by two. This will give you an average in litres of what you should be drinking each day. For example, if you weigh 150 pounds, your goal would be to drink 75 ounces of water each day. I add citrus slices to mine for a refreshing drink!

Workout Day 9: Quads & Calves

US

Today’s workout—Quads & Calves

Who’s ready to work those quads and calves again? If you drop anything on the floor after this workout, you may want to leave it there until your legs recover enough to squat again! 😉

Now that you’re getting familiar with the kinds of moves in this program , can you really think about your form? Joel gives great cues to help you feel it in all the right places. You’ll need your Recover today!

Did you know that you can use Recover in recipes? It packs a good amount of protein and other beneficial ingredients to help your muscles recover,*plus it’s amazing for satisfying your sweet cravings. Here’s a Midnight Moon Chocolate Recover recipe I absolutely love:

https://www.beachbodyondemand.com/blog/midnight-moon-chocolate-recover-smoothie

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

CA

Today’s workout—Quads & Calves

Who’s ready to work those quads and calves again? If you drop anything on the floor after this workout, you may want to leave it there until your legs recover enough to squat again! 😉

Did you know that you can use Recover in recipes? It packs a good amount of protein and other beneficial ingredients to help your muscles recover, plus it’s amazing for satisfying your sweet cravings. Here’s a Midnight Moon Chocolate Recover recipe I absolutely love:

https://www.beachbodyondemand.com/blog/midnight-moon-chocolate-recover-smoothie

UK

Today’s workout—Quads & Calves

Who’s ready to work those quads and calves again? If you drop anything on the floor after this workout, you may want to leave it there until your legs recover enough to squat again! 😉

Did you know that you can use Recover in recipes? It packs a good amount of protein and other beneficial ingredients to help your muscles recover, ‡plus it’s amazing for satisfying your sweet cravings. Here’s a Midnight Moon Chocolate Recover recipe I absolutely love:

https://www.beachbodyondemand.com/blog/midnight-moon-chocolate-recover-smoothie

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

Workout Day 9:

Today’s workout—Mobility FLOW 2

Today’s journal prompt is an important reminder that self-care doesn’t have to cost money. In fact, some of the best self-care is FREE! Like focusing on eating nourishing foods, setting boundaries at work or at home, or making time to do something just for you. What kind of self-care are you saying “heck yes!” to this week?

Workout-wise, it’s FLOW day today. Have you noticed any improvement in your strength, flexibility, or mobility since starting FIRE AND FLOW last week? Feel free to share your wins in the comments!

Workout Day 9: HIIT It

Today’s workout—HIIT It

We’re back to cardio today. I don’t know about you all, but I’m loving [exercise move from HIIT It]. It makes me feel strong and powerful. What’s your favorite move in the program so far?

I think a few of you have already checked out BODi’s live and on-demand classes. But have you seen its exclusive nutrition content? Every month they add brand-new recipes and meal plans, plus shopping lists that will help you breeze through the grocery store. So, if you included a 30-day trial to BODi with your Total-Solution Pack, make sure you check out the nutrition section!

Day 9:

Everyone’s gut health can be impacted by their food choices and lifestyle. What has your experience been like so far? Does eating this way make you look at your eating habits differently?

Are you drinking your Vegan Shakeology every day? I don’t go a day without it. I love getting creative with my recipes and checking out the blog on BOD for great ideas.

Today’s workout is Week 2: Leg Day. Autumn’s new take on classic leg exercises helps you build muscle from the bottom up—and burn fat all over.

How are you preparing your shakes?

Workout Day 9:

Today’s workout—Week 2: Legs

We’re back to legs today. Autumn’s take on classic leg exercises will help you build muscle and burn fat all over!

Need an extra boost to get amped up for this workout? You can listen to Autumn’s Cycle Rides playlist on Spotify to put you in the mood to work hard.

Quick nutrition check-in. Which program are you doing? What challenges are you facing? It’s important to give yourself space to feel all the emotions that come with changing your lifestyle. We all have different relationships with food depending on where (and how) we grew up, cultural expectations, and life experiences that shaped our eating patterns. Portion Fix and 2B Mindset help you get past those blocks so you can feel good about your body. Both Autumn and Ilana talk about your relationship with food and how it impacts your weight-loss journey and overall well-being. They also give you tools to understand your food sensitivities and how to work through stressors and emotions.

If you have a BODi membership, definitely check out Portion Fix and 2B Mindset there. Autumn and Ilana dive deeper every month into issues that might affect your eating patterns. It’s so worth it!

I think we could all use a little inspiration today. What are you putting in your Shakeology? Share your creations to help us get out of our ruts and try something new!

Day 9: Core Circuit Advanced

By now, you know how often we are using the BOD Rope. I’ll be honest—I didn’t think it would be the same as a regular jump rope, and after using it for a while I realize how RIGHT I was. Let me explain: Compared to using a regular jump rope, I can more easily focus on things like speed, intensity, and form to push my calorie burn even higher. Who doesn’t love that? I can’t imagine going back to an old-school jump rope where I was constantly worried about tripping.

Today, get moving with Core Circuit Advanced, an intense, core-focused routine that will fire up your metabolism and shift your calorie-burning into overdrive. Can you beat your AMRAP score from last week?

A key part of staying on top of every meal is tracking what you’re eating. Both 2B Mindset and Ultimate Portion Fix will have you track your meals or, more specifically, containers in the case of Ultimate Portion Fix. Has tracking meals helped you?

With all of these intense cardio workouts, a lot of people ask me why they’re not seeing the numbers on the scale dropping faster. One possible reason is that they’re putting on muscle, which weighs more than fat by volume. Remember, building muscle can actually help you get a lean, sculpted look faster—and measuring inches around your body is sometimes a better indicator of results. Take a moment today to check in with your body. Tomorrow, I want to talk about interim results.

Day 9: Total Body Power

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

If you need an added boost when it comes to hydration, Beachbody Performance Hydrate is made for performance with a balance of carbohydrates, electrolytes, and water to help keep you hydrated and promote endurance.*

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

Today’s workout is Total Body Power. This workout is proof that you only need 45 minutes to build gravity-defying power from head-to-toe.

By the way, have you noticed how upbeat and motivational Amoila can be? I feel like I’m training with him in the studio! He makes me want to work harder, and give it my all.

Don’t forget to access your BODgroups within the BOD app to track your workouts and Shakeology. I know I mentioned it during our Prep Week, but I really want to emphasize how important this is—staying on top of your commitment is so much easier when you’re tracking each day. There’s also a Shakeology Wellness Tracker that you can use to track energy, cravings, mood, and regularity on a daily basis. You can find it on Beachbody On Demand.

CA

Today’s workout is Total Body Power. This workout is proof that you only need 45 minutes to build gravity-defying power from head-to-toe.

By the way, have you noticed how upbeat and motivational Amoila can be? I feel like I’m training with him in the studio! He makes me want to work harder, and give it my all.

UK

Today’s workout is Total Body Power. This workout is proof that you only need 45 minutes to build gravity-defying power from head-to-toe.

By the way, have you noticed how upbeat and motivational Amoila can be? I feel like I’m training with him in the studio! He makes me want to work harder, and give it my all.

DAY 9: ONLY WAY IS UP

Pssst…Your smile is showing!

I hope you drink your Energize this morning, because we are moving on UP. Shaun created this lyrical pop routine to help you express yourself physically and emotionally, and it gives me all the feels. I can’t wait to hear about your experience.

One of the things I love most about this program is the focus on positivity, especially body positivity. Shaun is so encouraging about embracing your body as it is today, not wishing it was different or trying to be less. These workouts help you gain confidence as you leave the negative behind. The only way forward is up!

I look forward to taking Beachbody Performance Energize on those days when I need a little help powering through. (Real talk: Today is one of those days for me!) It helps me get going even if I’m not totally feeling it. And once I’ve worked out, I can’t wait to drink my Recover. It gives me a chocolate fix without the guilt! What are your favorite Energize and Recover flavors?

Coach Tip

Make sure your posts sound like “you” to give your customers a more authentic experience.

DAY 9: DCT-T: Chest & Triceps

Today it’s DCT-T: Chest & Triceps. Presses, extensions, and flys are just a few of the moves you’ll tackle in this targeted workout that also provides a killer cardio burn.

Our Controlled Stretch: Chest & Triceps will help you reset your mind and relax your body!

Coach Tip

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

DAY 9: A CLEAN SLATE

Ever feel like you need a redo? This meditation is perfect for those days.

A Clean Slate helps clear your mind of the clutter and the noise so you can start over. When your life feels chaotic it’s really uncomfortable, right? This meditation helps you press the reset button, no matter how deep into it you are. What’s interesting about this one is that you’ll repeat a mantra throughout—that’s a word or phrase you say over and over to keep your mind from wandering all over the place. There’s nothing religious or new-agey about it; you’ll be repeating a simple Latin phrase.

I can’t wait to hear what you think of today’s meditation! Come back here when you’re done and tell us how using a mantra changed the experience for you.

Coach Tip

If you’ve done this meditation, share your thoughts about using a mantra for the first time.

Day 9: Core Circuit

One of the things I love about #mbf is the BOD Rope. Since it helps reduce the chance of tripping, you can focus on increasing your speed for an even greater calorie burn. And who doesn’t want that? Greater intensity will drive your heart rate and boost your metabolism. That’s key to losing weight.

So, how is everyone liking the BOD Rope? I have to admit that jumping “rope” when there’s no rope seemed odd, at first. You might feel like your hands aren’t rotating perfectly symmetrically, or that you’re jumping off-beat. Don’t get frustrated! Just know that it’s a new way to jump rope that takes some getting used to before you love it. I promise!

Here’s why I think this program is called Muscle Burns Fat. A lot of us are used to measuring results by the number on the scale, but we have to remember that building muscle can actually help you get a lean, sculpted look faster—and measuring inches around your body is sometimes a better indicator of results. Take a moment today to check in with your body. Tomorrow, I want to talk about interim results.

Today’s workout is Core Circuit. Megan dials-up the intensity with core exercises that will light your abs on fire. Can you beat last week’s AMRAP score? Fill us in below on how you are progressing with your AMRAPs.

Day 9: Lower Body Power

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

Today’s workout is Total Body Power. This workout is proof that you only need 45 minutes to build gravity-defying power from head-to-toe.

By the way, have you noticed how upbeat and motivational Amoila can be? I feel like I’m training with him in the studio! He makes me want to work harder, and give it my all.

CA

Today’s workout is Total Body Power. This workout is proof that you only need 45 minutes to build gravity-defying power from head-to-toe.

By the way, have you noticed how upbeat and motivational Amoila can be? I feel like I’m training with him in the studio! He makes me want to work harder, and give it my all.

UK

Today’s workout is Total Body Power. This workout is proof that you only need 45 minutes to build gravity-defying power from head-to-toe.

By the way, have you noticed how upbeat and motivational Amoila can be? I feel like I’m training with him in the studio! He makes me want to work harder, and give it my all.

*Supporting assets are coming soon.

Week Two – Day 13

Always remember why we’re Coaching and what we’re striving to accomplish. Whether or not you’ve found your why, try creating a vision board and keeping it close by for inspiration. Share with the team if you’re comfortable.

DAY 9: Lower Body and Rainy Day Cardio

This is your second go at Lower Body—you know the moves, so pick a weight that will challenge you from the start. And today we’re bringing our cardio portion indoors with Rainy Day Cardio. This workout will improve your agility and cardiovascular health with 2 rounds of 10 moves, plus a fun burner at the end. In the future, feel free to replace a run with Rainy Day Cardio whenever you can’t make it out for a run.

I know we’re staying indoors today, but do any of you use the running belt when you head outside? I usually don’t like to wear anything extra because I get hot easily, but the belt doesn’t stick to me and I love throwing my phone in there, so I don’t have to hold it. It also makes me feel like a legit runner.

How about you? Feeling like a runner yet? Like I said, when I venture outside with my earbuds in, listening to Idalis on the audio, and rocking my running belt, it really does feel real. Like, hey, who can tell me I’m NOT a runner?

I’d love to hear about your results so far. How are things looking? If you’re getting the results you hoped for, that’s amazing. If not, we might want to check in with your nutrition because “you can’t out-train the kitchen.” Let me know so we can take a deeper look at what you’re eating and troubleshoot if needed.

Workout Day 10: Back & Triceps

Today’s workout—Back & Triceps

It’s another lift + HIIT day, and the focus is on the back and triceps. How do you like the mix of the two?

Are you starting to notice physical or mental changes in yourself? They’re both so important for your overall well-being. Make sure to use your Weight Progression Tracker to keep up with your weight selection. And try to challenge yourself to go a little heavier each week.

Let’s talk about nutrition. Are you following Portion Fix or 2B Mindset? What do you like about the nutrition program ? What challenges are you facing? We’re all in this together, so feel free to share your wins as well as your challenges. Let’s learn from each other!

Coach Tip

Share any updates about your personal progress, and tell the group that you’re proud of them for working so hard.

Workout Day 10:

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Today’s workout—Lower Body FIRE 2

Get your legs and glutes fired up—we’ve got another Lower Body FIRE workout today! There’s no shame in the modification game, but if you’re up for it, try challenging yourself and upping the intensity. You’re stronger and more capable than you realize!

How are you liking the workout schedule so far? Do you think that alternating high-intensity workouts with low-impact workouts helps you stay consistent?

Coach Tip

On challenging workout days like today, Beachbody Performance Energize and Recover can be game-changers. Your group should think of them as pre- and post-workout heroes that help get them hyped for their workouts and help their muscles recover so they can come back harder tomorrow.* Make sure to share your unique experience with these two supplements as you all progress through the program. You may inspire the group with your story!

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

CA

Today’s workout—Lower Body FIRE 2

How are you liking the workout schedule so far? Do you think that alternating high-intensity workouts with low-impact workouts helps you stay consistent?

Coach Tip

On challenging workout days like today, Beachbody Performance Energize and Recover can be game-changers. Your group should think of them as pre- and post-workout heroes that help get them hyped for their workouts and help their muscles recover so they can come back harder tomorrow. Make sure to share your unique experience with these two supplements as you all progress through the program. You may inspire the group with your story!

UK

Today’s workout—Lower Body FIRE 2

How are you liking the workout schedule so far? Do you think that alternating high-intensity workouts with low-impact workouts helps you stay consistent?

Coach Tip

On challenging workout days like today, Beachbody Performance Energize and Recover can be game-changers. Your group should think of them as pre- and post-workout heroes that help get them hyped for their workouts and help their muscles recover so they can come back harder tomorrow. Make sure to share your unique experience with these two supplements as you all progress through the programme. You may inspire the group with your story!

Workout Day 10: Build & Burn: Shoulders, Arms, Legs

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Today’s workout—Build & Burn: Shoulders, Arms, Legs

We’ve got another Build & Burn workout—only this time we’re working three different muscle groups. I love how Jennifer structured this program. It’s only 20 minutes and I feel like I’m working my muscles with max efficiency.

I’m going to challenge myself and stack workouts today. This definitely will call for my go-to, pre- and post-workout heroes: Energize and Recover. There used to be days when I dreaded my workouts, but that changed when I started integrating supplements into my routine. Now, Energize helps give me the boost I need to perform my best. And with Recover, I know I can go harder and come back stronger tomorrow.*

We’re 8 workouts in…how does it feel putting yourself first? Is it easier or harder than you anticipated?

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

CA

Today’s workout—Build & Burn: Shoulders, Arms, Legs

We’re 8 workouts in…how does it feel putting yourself first? Is it easier or harder than you anticipated?

UK

Today’s workout—Build & Burn: Shoulders, Arms, Legs

We’ve got another Build & Burn workout—only this time we’re working three different muscle groups. I love how Jennifer structured this programme. It’s only 20 minutes and I feel like I’m working my muscles with max efficiency.

We’re 8 workouts in…how does it feel putting yourself first? Is it easier or harder than you anticipated?

Day 10:

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Your gut has been working hard to rebalance and adjust to this new diet. Make sure to support it by taking your daily Optimize and Revitalize.

Also, today is a rest day from your workouts. Check in with yourself and see what your body needs. Are you tired and sore? Then definitely use the day to recover. How is your mood? How are your joints feeling? Do you feel a change in your energy levels?

Remember, you can always log on to BODi for an on-demand or live workout, meditation, or stretching! Do you have a favorite BODi trainer? I love checking out BODi for new recipes and classes that add some extra fun to my workouts.

CA

Today is a rest day from your workouts. Check in with yourself and see what your body needs. Are you tired and sore? Then definitely use the day to recover. How is your mood? How are your joints feeling? Do you feel a change in your energy levels?

UK

Your gut has been working hard to rebalance and adjust to this new diet. What changes are you noticing?

Workout Day 10:

Rest Day

It’s another rest day—and you’ve earned it! Do your joints feel good from the no-impact workouts? How’s your energy? Does your body feel different than it has from previous workouts? It’s important to pay attention to how you feel and recover fully, especially if you’re following The 4 Week Gut Protocol.

If you want a little more movement today, log in to BODi for a live or on-demand workout, meditation, or stretching class. Also, if you’re following Portion Fix with Autumn or 2B Mindset with Ilana, BODi gives you new recipes and meal plans every month, plus nutrition videos and a community to keep you motivated even when we’ve finished this group.

Do you have trouble sticking to your nutrition plan on busy weekends? Whenever I leave the house I always take a BEACHBAR with me. They come in a variety of yummy flavors and they’re only about 150 calories with 9–10 grams of protein. My favorite is [ADD YOUR FAVORITE FLAVOR]. Have you tried them yet?

DAY 10: Rest Day Roll-Out

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After 2 challenging days, your body must be feeling it! DO NOT SKIP Rest Day Roll-Out today, as we have 2 more full days of work ahead of us!

A little reminder for everyone: Rest day is NOT cheat day! Your body is taking a break from intense exercise, not from healthy habits. I know my best results are tied to the food choices I make on rest days as much as any other day.

How’s it going for you with your meals? For anyone on the 2B Mindset or Ultimate Portion Fix program, I just want to let you know how you can stay on-track after our 30 days are over (always best to plan ahead…).

Both programs have an ongoing membership option—The Monthly Fix and The Mindset Membership—that make it easy to transition from your current nutrition goals to continued support for your healthy-eating journey.

Like I mentioned before, with the Nutrition+ membership (which you may already be trying on a 30-day trial), you’ll get extra content from Ilana and Autumn, and access to The Mindset Membership and The Monthly Fix. A lot of us tend to get excited and prepare up-front by making a commitment when we take on a new program…but we don’t always think of a game plan for sustaining our success. How do you stay accountable and on-track beyond the 30 days? Because, trust me, once you realize how good you feel at the end of this, you’re going to want to make this lifestyle a permanent situation. Nutrition+ is how you can achieve that.

Has anyone checked out Nutrition+ yet? Have you noticed any changes already from cleaning up your eating? Better sleep? More energy? Let us know in the comments.

CA

After 2 challenging days, your body must be feeling it! DO NOT SKIP Rest Day Roll-Out today, as we have 2 more full days of work ahead of us!

Has anyone checked out Nutrition+ yet? Have you noticed any changes already from cleaning up your eating? Better sleep? More energy? Let us know in the comments.

UK

After 2 challenging days, your body must be feeling it! DO NOT SKIP Rest Day Roll-Out today, as we have 2 more full days of work ahead of us!

How’s it going for you with your meals? For anyone on the 2B Mindset or Ultimate Portion Fix programme, I just want to let you know how you can stay on track after our 30 days are over (always best to plan ahead…).

Both programmes have an ongoing membership option – The Monthly Fix and The Mindset Membership – that make it easy to transition from your current nutrition goals to continued support for your healthy-eating journey.

Like I mentioned before, with the Nutrition+ membership (which you may already be trying on a 30-day trial), you’ll get extra content from Ilana and Autumn, and access to The Mindset Membership and The Monthly Fix. A lot of us tend to get excited and prepare up-front by making a commitment when we take on a new programme…but we don’t always think of a game plan for sustaining our success. How do you stay accountable and on track beyond the 30 days? Because, trust me, once you realise how good you feel at the end of this, you’re going to want to make this lifestyle a permanent situation. Nutrition+ is how you can achieve that.

Has anyone checked out Nutrition+ yet? Have you noticed any changes already from cleaning up your eating? Better sleep? More energy? Let us know in the comments.

Day 10: Upper Body Burn Advanced

US

Let’s talk progress and results. Too often, people mix these up—or think they’re the same thing. To me, progress is all about what we’re achieving AS WE GO. What’s your energy level now versus when you started the program? How are you sleeping and eating? Do you FEEL stronger? All of these are indicators of your progress, or in other words, what has changed since day one. Take a moment and make a note of those.

Now, let’s talk results. Are you lifting heavier? Are your AMRAP numbers increasing? Has the number gone down on the scale and/or are you losing inches? Remember, results come in so many forms—on the scale, how clothing fits, inches lost, definition in your body, and so on.

Fill us in on your progress AND results.

Today is Upper Body Burn Advanced. Your chest, back, shoulders, and arms will be begging for mercy by the time you finish this intense strength-training session. Stay strong. You got this.

Nutrition Daily Check-In:
I typically drink Shakeology in the morning and keep it simple, but sometimes I like to make it a little more decadent like this recipe for Vegan S’mores Shakeology: https://www.beachbodyondemand.com/blog/vegan-smores-shakeology

I don’t just love Shakeology because it’s delicious—I’ve noticed so many positives in my life since starting it. Have you? I used to get that afternoon slump almost every day, but not anymore.* If you are looking for more recipes, be sure to check out the Shakeology tab in the Nutrition Center on Beachbody On Demand. https://www.beachbodyondemand.com/programs/shakeology/start-here

*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

Take a moment and share your experiences with measuring your results, and how it’s so important to see the big picture—that committing to a fitness and nutrition program can provide lifelong benefits beyond a number on the scale.

CA

Fill us in on your progress AND results.

Today is Upper Body Burn Advanced. Your chest, back, shoulders, and arms will be begging for mercy by the time you finish this intense strength-training session. Stay strong. You got this.

Coach Tip

UK

Fill us in on your progress AND results.

Today is Upper Body Burn Advanced. Your chest, back, shoulders, and arms will be begging for mercy by the time you finish this intense strength-training session. Stay strong. You got this.

Coach Tip

Day 10: Mobility & Stability

Everyone is doing great! Good days, bad days, even rest days—they’re all an important part of your transformation. I know we’re just 10 days in, but I wanted to talk about results so far. What have you noticed? Are you lifting heavier? Have your mobility and range of motion increased? How about your cardio capacity? Remember, results come in so many forms—on the scale, how clothing fits, inches lost, energy levels, definition in our body, feeling stronger, mobility, and so on.

On to the workout: It’s Mobility & Stability. Rejuvenate tired muscles and ease tension throughout your body with stretching and restorative breathwork. I feel like this workout really focuses my mind and helps me release some of the day’s stress—as Amoila says, “It’s the maintenance we need on our bodies.”

How about you? What’s your favorite benefit of Mobility & Stability day?

Coach Tip

Share your personal fitness journey. What drove you to get in shape, and rethink your nutrition? Share some of your stumbling blocks, as well as your successes.

DAY 10: LIVIN’ IN THE WEIGHTS

Here’s another resistance workout, so grab your dumbbells and find your rhythm! Shaun works every muscle, so you’ll be feeling this all over.

Livin’ In The Weights is designed to help you groove to the beat as you sculpt your body. You can torch more calories by getting your heart rate up as you help build muscle and endurance. Plus, doing the moves to the rhythm takes your mind off the burn!

Have you noticed that you can get through a workout more easily when you know someone’s got your back? That’s why BODgroups is so critical to your success. Having the support and accountability of this group is what makes me show up every day.

Coach Tip

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

Go ahead and shout out someone from our group who keeps you coming back every day and offers you a shoulder when you need it.

DAY 10: Tabata Cardio

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It’s Tabata Cardio. Autumn dials-up the challenge with longer work intervals and shorter rest periods in this Tabata-inspired workout that will have your heart pounding and legs quaking.

The Controlled Stretch is Lower Body Floor Stretch with belly breathing.

I don’t just love Shakeology because it’s delicious. I’ve noticed so many positives in my life since starting it. Have you? I used to get that afternoon slump EVERY SINGLE DAY, but Shakeology helps provide healthy energy. I also drink one to help satisfy my cravings for something sweet.* If you are looking for more recipes, be sure to check out the Shakeology tab in the Nutrition Center on Beachbody On Demand. https://www.beachbodyondemand.com/programs/shakeology/start-here

Everyone is making such good progress. I wanted to talk about results so far. What have you noticed? Are you lifting heavier? Has the number gone down on the scale? Are you dropping inches? What about those progress pics? Now would be a great time to snap a few to see how things are changing for you. Remember, results come in so many forms—on the scale, how clothing fits, inches lost, energy levels, definition in our body, feeling stronger, and so on. Fill us in on your progress.

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

CA

It’s Tabata Cardio. Autumn dials-up the challenge with longer work intervals and shorter rest periods in this Tabata-inspired workout that will have your heart pounding and legs quaking.
The Controlled Stretch is Lower Body Floor Stretch with belly breathing.

I don’t just love Shakeology because it’s delicious. I’ve noticed so many positives in my life since starting it. Have you? I used to get that afternoon slump EVERY SINGLE DAY, but Shakeology helps provide healthy energy. I also drink one to help me feel satisfied. If you are looking for more recipes, be sure to check out the Shakeology tab in the Nutrition Center on Beachbody On Demand. https://www.beachbodyondemand.com/programs/shakeology/start-here

UK

It’s Tabata Cardio. Autumn dials-up the challenge with longer work intervals and shorter rest periods in this Tabata-inspired workout that will have your heart pounding and legs quaking.

The Controlled Stretch is Lower Body Floor Stretch with belly breathing.

I don’t just love Shakeology because it’s delicious. I’ve noticed so many positives in my life since starting it. Have you? I used to get that afternoon slump EVERY SINGLE DAY, but Shakeology helps provide healthy energy.† If you are looking for more recipes, be sure to check out the Shakeology tab in the Nutrition Center on Beachbody On Demand. https://www.beachbodyondemand.com/programs/shakeology/start-here

†Phosphorus contributes to normal energy-yielding metabolism.

DAY 10: LET’S GET PRESENT

People think meditation is hard, but isn’t it so much easier when you’re guided? In today’s meditation, Let’s Get Present, you’ll be guided into the power of now—which is the only place you’ll ever live!

When you live in the past it can make you feel depressed. And when you live in the future it can make you feel anxious. So today you’re going to focus on bringing yourself back to the present. As one Unstress teacher Heather Hayward says, “When you bring your brain and body into the same zip code, then you’re fully present.” That makes sense!

Speaking of brain/body connection, do you notice how much clearer you feel when you eat nutritious, healthy, colorful meals? I’m not sure if you’ve had a chance to look around the Beachbody On Demand site yet, but there are tons of delicious recipes that are so easy to make. Check out some of the most popular ones here.

And if you have any questions about eating better, I can help! Reach out and I’ll connect you with some great resources.

Coach Tip

This could be an opportunity to talk about Ultimate Portion Fix and 2B Mindset if a customer wants to know how to eat better.

Day 10: Upper Body Burn

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Today is Upper Body Burn. Press, push, pull, curl, and row your way to a more powerful upper half. I love these back-to-back exercises in today’s workout. Every day you show up and every day you lift helps build your strength and definition. Keep going!

Nutrition Daily Check-In:
I typically drink Shakeology in the morning and keep it simple, but sometimes I like to make it a little more decadent like this Vegan S’mores Shakeology recipe: https://www.beachbodyondemand.com/blog/vegan-smores-shakeology

I don’t just love Shakeology because it’s delicious. I’ve noticed so many positives in my life since starting it. Have you? I used to get that afternoon slump EVERY SINGLE DAY. I also drink one to help satisfy my craving for something sweet.* If you are looking for more recipes, be sure to check out the Shakeology tab in the Nutrition Center on Beachbody On Demand. https://www.beachbodyondemand.com/programs/shakeology/start-here

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

Coach Tip

CA

Coach Tip

UK

Coach Tip

Day 10: Mobility & Stability

How about you? What’s your favorite benefit of Mobility & Stability day?

Coach Tip

Share your personal fitness journey. What drove you to get in shape, and rethink your nutrition? Share some of your stumbling blocks, as well as your successes.

*Supporting assets are coming soon.

Week Two – Day 14

Have you contacted anybody who wasn’t a clear yes or no? It can be intimidating to follow up with invites, but sometimes all people need is one extra nudge. Reach out to someone who hasn’t given you a clear answer and tell them how much it would mean to you if they agreed to try out a program.

Workout Day 11:

Today’s workout—Functional FLOW 2

We’ve got Elise’s Functional FLOW today. I’ve never devoted this much time to mobility and stability in my training before but I can tell it’s making such a difference. Not only is it helping me in my workouts, but I feel stronger and more agile in my daily life too. What about you? Have you ever put in this kind of mobility and stability work before?

Speaking of feeling stronger…today’s journal prompt made an important point. There’s power in letting go of that which doesn’t serve us and shifting our energy to things that do. If you’re up for it, share what you want to focus more of your energy on.

Also, if you feel like your nutrition plan is helping increase your energy and strength during the workouts and/or throughout the day, give that a shoutout as well.

Coach Tip

Nutrition check-ins are key to making sure your group members stay on-track. Ask how 2B Mindset and Portion Fix are working for them and remind them of the wealth of nutrition support they can access on BODi. If they purchased a Total-Solution Pack, they get 30 days of BODi access which includes 2B Mindset and Portion Fix. There, they’ll find new monthly recipes and meal plans for each nutrition program, plus all the guidance they need to stay accountable and reach their health goals.

Workout Day 11: 20 Minute Sweat Session OR Cycling

Today’s workout—20 Minute Sweat Session OR Cycling

You don’t need anything fancy for this high-intensity sweat session—just your own body. I love that you can use your body weight to get the sweat pouring. Give every round your all, then take note of how you feel. Now that you’ve done this workout a second time, do you feel stronger?

Hopefully you’ve been making changes to your nutrition. And hopefully those changes have helped you perform better during your workouts. But just because you’re eating more nutritious foods doesn’t mean you can’t indulge in a treat from time to time. If you’re looking for healthier desserts, try getting creative with your Shakeology. It’s a fun way to shake things up (pun totally intended) while still feeding your body high-quality superfoods, antioxidants, and other key nutrients.

I love this recipe for Salted Chocolate Maple Pecan Bars. These double-layered bars are easy to make, and perfectly sweet, salty, and crunchy—everything you could want in a bar!

https://www.beachbodyondemand.com/blog/salted-chocolate-maple-pecan-bars-recipe

Day 11:

How’s it going, team? I started my morning with the gut-friendly Coconut Yogurt Parfait (under the Gut Protocol tile on BOD). Have you tried this new recipe? It’s going to help me push through my Week 2: Push Day workout!

Food with lots of variety can help make your gut happy. That’s why Autumn recommends trying to get at least 30 different plants a week.

What are you fueling your body with today? We’d all love to see what you’re cooking and get inspired. Share pictures!

Workout Day 11:

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Today’s workout—Week 2: Push

Ready to crush this Push workout? Autumn uses compound movements to shift your strength gains into high gear. Follow Autumn’s lead and make each move count! I’m so proud of you for showing up every day and being consistent.

What are you eating to fuel your body? We want to see what you’re cooking! Share pictures and let us know what’s on the menu.

Make sure you have your Recover ready to go so you can help maximize muscle recovery and support muscle growth.*

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

CA

What are you eating to fuel your body? We want to see what you’re cooking! Share pictures and let us know what’s on the menu.

Make sure you have your Recover ready to go so you can jump-start recovery after each training session.

UK

What are you eating to fuel your body? We want to see what you’re cooking! Share pictures and let us know what’s on the menu.

Make sure you have your Recover ready to go so you can take advantage of the critical post-workout window by providing protein that contributes to a growth in muscle mass and supports muscle protein synthesis.***

***High in protein.

Workout Day 11: Hamstrings & Glutes

Today’s workout—Hamstrings & Glutes

Get ready to work those hamstrings and glutes today! How do you feel about two leg days each week?

Think back to why you started this program and what you’re hoping to get out of it. Each rep is getting you closer to your goals. Stay intentional, focus on your form, and make it count.

And remember, you won’t always be motivated, but you can always be disciplined! You’ll never regret finishing a workout, even when you had to push yourself to get started.

Coach Tip

Remind the group that the LIIFT Express 20-minute workouts can be used on busy days. A shorter workout is better than no workout. It’s consistency that matters.

DAY 11: Upper Body and Progressive Build-Ups

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Time to tone up with Upper Body—check the calendar and see which weights you used last time. Try to finish some moves with a heavier set of weights, even if it’s only in the first round. You’ll be surprised at how much you can lift now. Then it’s time for a new run, Progressive Buildups. You’ll run 5 blocks of 3 consecutive 30-second intervals that increase in intensity. This is a challenging run but your legs should be fresh. Beginners, make it a point to finish the intervals even if you are just jogging and not increasing speed. Advanced runners, try to really hit those higher-intensity intervals with full effort each time.

If you’re doing the video runs on a treadmill, and you’ve run on a treadmill before, are you noticing any changes in your pace, heart rate, or anything else that’s tracked through the machine? We’re almost two weeks in, so you should be seeing some nice upticks.

All this weight training followed by running makes for a great calorie burn—but it also fires up my appetite! It’s important to stay focused during these workouts, but it’s also important to relax and treat yourself sometimes. That’s why I’m a huge fan of these truffle balls. Made with Shakeology and other smart ingredients, they’re a better choice than most sweets:
https://www.beachbodyondemand.com/blog/chocolate-shakeology-balls

What are your favorite Shakeology recipes? A simple classic shake with banana or something like the goodies I mentioned?

CA

What are your favourite Shakeology recipes? A simple classic shake with banana or something like the goodies I mentioned?

UK

What are your favourite Shakeology recipes? A simple classic shake with banana or something like the goodies I mentioned?

Day 11: Core Circuit Advanced

When you want to lose weight, feel better, or just change your habits—really, when you set ANY goal—the one thing I’ve seen that helps people succeed is accountability. Setting a goal is a good start, but ALL of us need support, motivation, and accountability to get across the finish line. Let’s take a moment to restate our goals and give each other a boost.

Today is Core Circuit Advanced. It’s just like Tuesday but with some new moves and more heart-pounding cardio. Keep a towel handy—you’re going to need it.

Staying fueled throughout the day is so important. In addition to healthy meals, my go-to snack is BEACHBAR. I learned a hack from Ilana to crumble them into my plain yogurt as a topping. Delicious! Plus, I always keep one in my bag for when I’m hungry and on-the-go, and need to hold myself over until meal time. In case you forgot, BEACHBAR is a great protein option for those following 2B Mindset, and counts as ½ red, ½ yellow, and 1 tsp. for those following Ultimate Portion Fix.

Coach Tip

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

Day 11: Upper Body Strength

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Upper Body Strength is our workout for today. Full-body weightlifting with lateral raises and a back and arms-focused training will help you sculpt upper-body muscle while building strength all over.

Are you lifting too light? Too heavy? You’ll know you’re lifting the correct amount of weight if you feel challenged but are still able to complete every rep of every exercise with good form. Your Dumbbell Tracker is a great way to see your progress over time—make sure you write down what you used today, and every day. You can also make notes in the tracker, like how you’re feeling or cues that spoke to you, etc.

Have you explored the bonus workouts? There are 11 total, each one 10–23 minutes long. They can be done after any workout, or even on rest days.

It’s days when you’re really pushing during your workout that the people in your BODgroups can make a big difference. I know having someone check in with me helps me stay accountable and, honestly, it helps to vent sometimes to someone who understands what I’m going through.

Go ahead and shout-out someone from your group who keeps you on your toes and offers you a shoulder when you need it.

In a program like this, Recover is your best friend.

Drink it within 30 minutes after your workout to help build lean muscle, reduce exercise-induced muscle soreness, and speed muscle recovery. Recovering quickly and efficiently means you can go harder and stronger—and that is how you really get results.*

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

Coach Tip

CA

Upper Body Strength is our workout for today. Full-body weightlifting with lateral raises and a back and arms-focused training will help you sculpt upper-body muscle while building strength all over.

Have you explored the bonus workouts? There are 11 total, each one 10–23 minutes long. They can be done after any workout, or even on rest days.

Go ahead and shout-out someone from your group who keeps you on your toes and offers you a shoulder when you need it.

In a program like this, Recover is your best friend.

Drink it within 30 minutes after your workout to help build and repair body tissue and build lean muscle mass.

Coach Tip

UK

Upper Body Strength is our workout for today. Full-body weightlifting with lateral raises and a back and arms-focused training will help you sculpt upper-body muscle while building strength all over.

Have you explored the bonus workouts? There are 11 total, each one 10–23 minutes long. They can be done after any workout, or even on rest days.

Go ahead and shout-out someone from your group who keeps you on your toes and offers you a shoulder when you need it.

In a programme like this, Recover is your best friend.

Drink it within 30 minutes after your workout to help support muscle protein synthesis and growth in muscle mass.+
+Protein contributes to a growth in muscle mass.

Coach Tip

DAY 11: SWING N’ SHAKE

US

You’re in for a treat today, because Shaun’s taking us swing dancing! We’re blasting allll the way back for a fast-paced workout that’s nothing but smiles. Feel free to dress up for this one and really get into the spirit.

Have you noticed that dance is 50% art and 50% athleticism? It doesn’t just look amazing—dancers are incredible athletes. And you’re on your way to becoming a super-fit dancer too!

Speaking of athletes, what do you think about Shaun’s bodyweight resistance-training segments in the dance workouts? Now that we’re 11 days into the program, are you noticing changes in your body or strength? I feel like I’m getting stronger and more flexible, which is awesome!

If you have a sweet tooth like I do, then you’re going to L.O.V.E. this Shakeology recipe. I’ll bet you didn’t know you can use it to make a delicious and healthy treat. The superfood formula has been such a game-changer for my health. I use it to help me get over that afternoon slump every single day. Shakeology helps provide healthy energy.* I refuse to go a day without it now.

Here’s the recipe: No-Bake Cinnamon Sugar Donut Holes
https://www.beachbodyondemand.com/blog/no-bake-cinnamon-sugar-donut-holes-recipe

If you make these donut holes, let us know what you think!

Coach Tip

From time to time, encourage your customers to experiment with new recipes. Having a variety of go-to recipes keeps you from getting bored with your nutrition. There are tons of recipes available in Nutrition+, in the Quick Start Nutrition Guide, and through the Beachbody On Demand recipe search.

*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

Have you noticed that dance is 50% art and 50% athleticism? It doesn’t just look amazing—dancers are incredible athletes. And you’re on your way to becoming a super-fit dancer too!

Here’s the recipe: No-Bake Cinnamon Sugar Donut Holes
https://www.beachbodyondemand.com/blog/no-bake-cinnamon-sugar-donut-holes-recipe

If you make these donut holes, let us know what you think!

Coach Tip

From time to time, encourage your customers to experiment with new recipes. Having a variety of go-to recipes keeps you from getting bored with your nutrition. There are tons of recipes available in Nutrition+, in the Quick Start Nutrition Guide, and through the Beachbody On Demand recipe search.

UK

Have you noticed that dance is 50% art and 50% athleticism? It doesn’t just look amazing—dancers are incredible athletes. And you’re on your way to becoming a super-fit dancer too!

Here’s the recipe: No-Bake Cinnamon Sugar Donut Holes
https://www.beachbodyondemand.com/blog/no-bake-cinnamon-sugar-donut-holes-recipe

If you make these donut holes, let us know what you think!

Coach Tip

From time to time, encourage your customers to experiment with new recipes. Having a variety of go-to recipes keeps you from getting bored with your nutrition. There are tons of recipes available in Nutrition+, in the Quick Start Nutrition Guide, and through the Beachbody On Demand recipe search.

DAY 11: Rest Day

It’s our rest day, which means it’s a great opportunity to reflect on our first 10 days of the program , and how we’re going to use today to set us up for an amazing TOMORROW.

I’ve gotten a few questions about why Autumn named this program 9 Week Control Freak. One of her biggest insights into training and motivating her clients is that you have to be totally DRIVEN to reach your goals, whether it’s losing weight, getting stronger, or just feeling better about your daily choices. It means that you’ve got to check in with the things in your life you CAN control—like your time, your energy, your attitude, and your effort. When you become a Control Freak about things like that, you’ll have the power you need to succeed.

I’ll leave you with this delicious recipe for Cucumber Lemon Vanilla Shakeology.
https://www.beachbodyondemand.com/blog/cucumber-lemon-vanilla-shakeology

If you make it, let us know how it turned out!

Coach Tip

From time to time, encourage your customers to experiment with new recipes. Having a variety of go-to recipes keeps you from getting bored with your nutrition. There are tons of recipes available in Nutrition+, in the Quick Start Nutrition Guide, and the Beachbody On Demand recipe search.

DAY 11: BALANCE & FLOW

You’ve been meditating for 10 days now. How is it going for you? Do you have trouble sitting still or have you gotten more comfortable with the quiet introspection? If you’re the type who can’t sit still, you’ll love today’s meditation!

Balance & Flow is actually a moving meditation. That means that instead of focusing on your breath, you’re going to focus on movement. Don’t worry, you won’t work up a sweat. You’ll just gently move your body.

Isn’t it amazing how many different ways there are to meditate? You can do it sitting, lying down, chanting a mantra, moving, and so much more. There’s no one-size-fits-all method of meditation, and I think that’s so cool! They all bring you to the same place, being at one with your peaceful self.

Check in with us below and tell us how your meditation practice is going!

Day 11: Core Circuit

Cardio days can be intense, and a great way to stay fueled is to make sure every meal—AND every snack—is giving your body the nutrients and calories it needs. Let me tell you about one of my favorite snack recipes, Almond Espresso Energy Balls. I found it on the Beachbody On Demand blog not too long ago, and I’ve been obsessed ever since. Here is the link to the recipe so you all can try it: https://www.beachbodyondemand.com/blog/almond-espresso-energy-balls-recipe

Now it’s your turn. Post your favorite snacks from 2B Mindset or Ultimate Portion Fix.

Today is Core Circuit. This one is going to target your core and get your heart pumping, so be sure to keep up with Megan and the cast to accelerate your results.

Coach Tip

Day 11: Upper Body Strength

US

Upper Body Strength is our workout for today. Full-body weightlifting with lateral raises and a back and arms-focused training will help you sculpt upper-body muscle while building strength all over.

Have you explored the bonus workouts? There are 11 total, each one 10–23 minutes long. They can be done after any workout, or even on rest days.

Go ahead and shout-out someone from your group who keeps you on your toes and offers you a shoulder when you need it.

In a program like this, Recover is your best friend.

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

Coach Tip

CA

Upper Body Strength is our workout for today. Full-body weightlifting with lateral raises and a back and arms-focused training will help you sculpt upper-body muscle while building strength all over.

Have you explored the bonus workouts? There are 11 total, each one 10–23 minutes long. They can be done after any workout, or even on rest days.

Go ahead and shout-out someone from your group who keeps you on your toes and offers you a shoulder when you need it.

In a program like this, Recover is your best friend.

Drink it within 30 minutes after your workout to help build and repair body tissue and build lean muscle mass.

Coach Tip

UK

Upper Body Strength is our workout for today. Full-body weightlifting with lateral raises and a back and arms-focused training will help you sculpt upper-body muscle while building strength all over.

Have you explored the bonus workouts? There are 11 total, each one 10–23 minutes long. They can be done after any workout, or even on rest days.

Go ahead and shout-out someone from your group who keeps you on your toes and offers you a shoulder when you need it.

In a programme like this, Recover is your best friend.

Drink it within 30 minutes after your workout to help support muscle protein synthesis and growth in muscle mass.+
+Protein contributes to a growth in muscle mass.

Coach Tip

*Supporting assets are coming soon.

Week Two – Day 15

Our job is not about selling products. It’s about selling OURSELVES and the value we bring to help change lives. Comment below with three unique things you bring to the table as a Coach that set you apart and define your personal brand.

Workout Day 12:

Today’s workout—Cardio FIRE 2 or a FIRE Ride

Fridays are for FIRE! We’ve got some HIIT with Jericho today, so let’s cruise into the weekend on a high note! Or opt for one of Jericho’s FIRE rides if you want a low-impact alternative.

We’re almost at the halfway point. How are you feeling? It’s normal to feel like you have to do everything perfectly when starting a new fitness program, or any healthy routine for that matter. But you know what? That’s not what FIRE AND FLOW is about. It’s totally fine if you indulge a little or feel like you didn’t give a workout 100%. Perfection isn’t invited to this party and there’s no such thing as failure. What’s important is that you keep going!

https://www.beachbodyondemand.com/blog/chocolate-mint-shakeology

Workout Day 12: Finish Stronger: Back, Glutes, Core

Today’s workout—Finish Stronger: Back, Glutes, Core

Grab your dumbbells because we’re building muscle and torching calories today. It’s the last workout for the week, so don’t hold anything back.

As we head into the weekend, I want you to look back at your nutrition during Week 2. Did you follow your nutrition plan? Were there any obstacles that prevented you from staying on point? If so, don’t beat yourself up. Good nutrition isn’t about being perfect—it’s about being consistent. That’s how you see the biggest changes.

If you had specific challenges that were hard to overcome, message me. I’ll help you figure out how to deal with them so you can be more consistent. If you have a BODi membership, you can also check out BODi’s Nutrition section. Ilana and Autumn have videos on members’ most requested nutrition topics—they may have already posted a video with advice on how to tackle your biggest hurdles!

Coach Tip

Consider sharing a 2B Mindset or Portion Fix video from BODi. Explain how it helped you or your past groups.

Day 12:

As we’re getting to the end of week 2, think back to why you started this program. What benefits did you want to see? Did you just want to feel lighter or more energetic? Have you achieved any of those goals?

Today’s workout is Week 2: Cardio. I’m definitely drinking my Energize for an extra pre-workout boost. Do you drink it? What’s your favorite flavor?

For those who don’t know, Energize helps enhance exercise performance and sharpen your focus so you can finish your workouts strong.* DM me if you have questions!

*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.

Workout Day 12:

Today’s workout—Week 2: Cardio

You guys, we’re halfway through the workouts! Can you believe it?

Let that motivate you to push yourself today. Can you increase your intensity safely? Autumn knows how to challenge you, so gulp your Energize and get your sweat on!

After your workout, come back here and let us know how you did. We want to cheer you on!

Workout Day 12: Shoulders

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Today’s workout—Shoulders

It’s the last workout of week two! Can you believe how fast it’s going?

Today’s workout is shoulders. What’s your favorite muscle group to work? Which do you find most challenging? Are you noticing changes compared to where you began the program ?

Coach Tip

Why not show off YOUR 2-week progress? Even though it’s still early in the program,some of your BODgroup members may start to lose their initial enthusiasm. You can help get them excited again by showing them what’s possible. It’s a good idea to also remind them that a balance between intense training and recovery is essential for getting fit and feeling good. They can focus on active recovery, like yoga and flexibility workouts on BODi.

They can also incorporate Protein Recharge into their nighttime routine to help with recovery while they sleep.*

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

CA

Today’s workout—Shoulders

It’s the last workout of week two! Can you believe how fast it’s going?

Today’s workout is shoulders. What’s your favorite muscle group to work? Which do you find most challenging? Are you noticing changes compared to where you began the program ?

Coach Tip

They can also incorporate Protein Recharge into their nighttime routine to help with recovery while they sleep.

UK

Today’s workout—Shoulders

It’s the last workout of week two! Can you believe how fast it’s going?

Today’s workout is shoulders. What’s your favorite muscle group to work? Which do you find most challenging? Are you noticing changes compared to where you began the program ?

Coach Tip

DAY 12: Abs on Fuego and Fartlek Picante

US

I know ab workouts aren’t always the most fun, so I feel ya on core days, like today’s Abs on Fuego! But we gotta focus on tightening our center of strength for peak performance and to really set a solid foundation for lifting and running. Grab your resistance loops and get ready for 10 new moves before moving on to Fartlek Picante—a run that’s as unique as it sounds! Fartlek means “speed play” in Swedish and it’s crucial training for anyone running a race. This continuous run has you increasing to higher intensity for short bursts. If you ever wanted to get better at fighting fatigue and finding more speed in the final sprint to the finish line, this is how you train for that.

Beginners, try to at least “float” with an easy jog when you get tired…this run is meant to help you really train for that 5K. It’s OK if you need to walk, but try your best to stay at an RPE 3–4 minimum the whole run.

It’s days like today—when you’re really pushing during that run (after having set your abs on fire, mind you)—that the people in our BODgroup can make a big difference. I know having someone check in with me helps me stay accountable and, honestly, it helps to vent sometimes to someone who understands what I’m going through.

Go ahead and shout out someone from our group who keeps you on your toes and offers you a shoulder when you need it.

CA

I know ab workouts aren’t always the most fun, so I feel ya on core days, like today’s Abs on Fuego! But we gotta focus on tightening our centre of strength for peak performance and to really set a solid foundation for lifting and running. Grab your resistance loops and get ready for 10 new moves before moving on to Fartlek Picante—a run that’s as unique as it sounds! Fartlek means “speed play” in Swedish and it’s crucial training for anyone running a race. This continuous run has you increasing to higher intensity for short bursts. If you ever wanted to get better at fighting fatigue and finding more speed in the final sprint to the finish line, this is how you train for that.

Go ahead and shout out someone from our group who keeps you on your toes and offers you a shoulder when you need it.

UK

I know ab workouts aren’t always the most fun, so I feel ya on core days, like today’s Abs on Fuego! But we’ve gotta focus on tightening our centre of strength for peak performance and to really set a solid foundation for lifting and running. Grab your resistance loops and get ready for 10 new moves before moving on to Fartlek Picante – a run that’s as unique as it sounds! Fartlek means “speed play” in Swedish and it’s crucial training for anyone running a race. This continuous run has you increasing to higher intensity for short bursts. If you ever wanted to get better at fighting fatigue and finding more speed in the final sprint to the finish line, this is how you train for that.

It’s days like today – when you’re really pushing during that run (after having set your abs on fire, mind you) – that the people in our BODgroup can make a big difference. I know having someone check in with me helps me stay accountable and, honestly, it helps to vent sometimes to someone who understands what I’m going through.

Go ahead and shout out someone from our group who keeps you on your toes and offers you a shoulder when you need it.

Day 12: Full Body Burn Advanced

US

It’s Full Body Burn Advanced. Push yourself to lift heavier and crush this intense, head-to-toe workout. The Megan Minutes will make sure you leave no muscle untouched.

It’s workouts like this that make me really appreciate Beachbody Performance Energize. As all of you know, I find it is just the boost I need to work out, and helps make the entire workout seem easier.*

*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.

How do you feel Energize and Recover work for you?

Nutrition Daily Check-In:
With the weekend ahead, I’m curious: Does anyone find it difficult to stay on-track on Saturday and Sunday? Here’s a tip: Check out the Nutrition+ app I previously mentioned. Whether you’re following 2B Mindset or Ultimate Portion Fix, Ilana and Autumn provide advice to help you navigate temptation.

After you work out today, come back and tell us how you stay on-track on the weekends.

CA

It’s Full Body Burn Advanced. Push yourself to lift heavier and crush this intense, head-to-toe workout. The Megan Minutes will make sure you leave no muscle untouched.

How do you feel Energize and Recover work for you?

After you work out today, come back and tell us how you stay on-track on the weekends.

UK

It’s Full Body Burn Advanced. Push yourself to lift heavier and crush this intense, head-to-toe workout. The Megan Minutes will make sure you leave no muscle untouched.

How do you feel Energize and Recover work for you?

After you work out today, come back and tell us how you stay on-track on the weekends.

Day 12: Total Body Tempo

A lot of you have reached out with questions about Nutrition+. For me, the total game-changer is how my monthly membership to Nutrition+ helps me reach my goals and maintain my results. We’ve all been there before—you start a new diet, and suddenly life gets in the way of your momentum. You backslide, go back to your old habits, and all your hard-earned gains (and weight loss!) are gone.

Whether you’re following Portion Fix or 2B Mindset, Nutrition+ helps you stay on-track. It gives you access to key content from Portion Fix creator, Autumn Calabrese, and 2B Mindset creator, Ilana Muhlstein, as they tackle the biggest nutrition and weight-loss topics you’ll want to know about. You get exclusive access to their LIVE interactions on Facebook, new meal plans to make eating right simple, delicious monthly recipes to keep it interesting, and a community of people who help each other through tough days and celebrate successes. Plus you get exclusive fitness content you can’t find anywhere else on Beachbody On Demand. If you haven’t done so already, download the app today. Already a member? Check out the latest content here for Portion Fix and here for 2B Mindset.

Let’s get to our workout. It’s Total Body Tempo. Focusing on the negative (meaning the lowering phase of each rep) can amplify your gains. So can holding still. Follow Amoila’s lead to optimize your results with both eccentric and isometric training.

What tricks and tips have you learned from Amoila so far? What’s been a total revelation to you? What are you glad you learned?

DAY 12: FEEL STRONG

US

Push hard through every rep today, because we’re back to the weights with Feel Strong. Shaun’s going to challenge you, but I know you can do this—for him and for YOU. Just keep smiling through the sweat.

What did you think about today’s Energize Moment? Shaun seems to know exactly what I need to hear.

If you can get through a tough workout, then you can take on anything, right? That includes your approach to nutrition. How are you doing with that? We all have a different relationship with food depending on how we grew up, cultural expectations, or experiences that shaped our way of thinking and eating. Ultimate Portion Fix and 2B Mindset can help you get past those blocks so you can feel good about the body you’re in. And since LET’S GET UP! is all about body positivity, it’s only natural that they work GREAT together.

In Nutrition+, both Autumn and Ilana talk about your relationship with food and how it impacts your weight-loss journey, so no matter which program you follow, you’ll have a better understanding of the role your relationships and your emotions might have in relation to your eating habits, plus tips on how to not let that derail you. Both The Monthly Fix and The Mindset Membership are important tools to help you stay accountable and on-track with your nutrition.

Coach Tip

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

CA

What did you think about today’s Energize Moment? Shaun seems to know exactly what I need to hear.

Coach Tip

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

UK

What did you think about today’s Energize Moment? Shaun seems to know exactly what I need to hear.

Coach Tip

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

DAY 12: DCT-T: Shoulders

Go ahead and shout-out someone from your group who keeps you on your toes and lends an ear when you need it.

Today is DCT-T: Shoulders. You know the drill, but new exercises provide a fresh challenge. Give Autumn 100% in every rep to increase your muscle-building and fat loss.

Our Controlled Stretch is Shoulder & Legs.

Coach Tip

DAY 12: GOOD MORNING ENERGY

Here’s yet another type of meditation I’m excited for you to try. Good Morning Energy uses breathwork differently, where instead of using your breath to calm you down, you use your breath to give yourself energy!

They say that when you do this meditation you might feel tingly inside, because it’s charging you up. And like with any meditation, if you feel uncomfortable you can open your eyes.

This meditation is really fun. People say it makes them feel alive. What do you think of it? Let us know below!

Day 12: Full Body Burn

Let’s get through the week! It’s Full Body Burn today, and we’re going to be lifting to the beat as we tackle four blocks of intense, muscle-burning exercises that target the entire body.

Nutrition Daily Check-In
With the weekend ahead, I’m curious: Does anyone find it difficult to stay on-track on Saturday and Sunday? Here’s a tip: Check out the Nutrition+ app I talked about a few weeks ago! Whether you’re following 2B Mindset or Ultimate Portion Fix, Ilana and Autumn provide advice to help you navigate temptation.

After you work out today, come back and tell us how you’re progressing.

Day 12: Total Body Tempo

What tricks and tips have you learned from Amoila so far? What’s been a total revelation to you? What are you glad you learned?

*Supporting assets are coming soon.

Workout Day 13:

Today’s workout—Restorative FLOW 2 or a FLOW Ride

Congratulations! We’ve completed 12 workouts! You should be so proud for making it this far. Take stock of how you’re feeling and any progress you’ve made. These changes might show up in your workout performance or how you look, but they also might show up in other parts of your life. I don’t know about you, but when I exercise consistently, eat nutritious meals, and get enough sleep, I feel like so many other parts of my life start to click into place.

That’s why I love this program’s “be good to yourself” mantra so much. FIRE AND FLOW isn’t just about getting physical results—although the “before” and “after” photos don’t lie! It’s about honoring your physical AND mental well-being.

Coach Tip

Meditation is a great addition to any self-care practice. It can help melt away stress, decrease anxiety, promote positive physical and emotional health, improve sleep and your relationships, and enhance your self-esteem. Encourage your group members to check out Elise’s I AM Meditation Series on Beachbody On Demand. Each meditation is about 4 minutes long and is an easy way to start your own meditation practice.

Workout Day 13: Rest or Recovery Stretch

Today: Rest or Recovery Stretch

Congratulations! We’ve completed 10 workouts! You should be so proud for making it this far. Take stock of how you’re feeling and any changes you’ve noticed. These changes might show up in your workout performance or how you look, but they also might show up in other parts of your life. I don’t know about you, but I feel like when I exercise consistently, eat nutritious meals, and get enough sleep, I’m much better at everything else in my life. I have more energy for my family, for my job, and for my hobbies.

That’s why I love this program so much. Job 1 isn’t just about getting physical results—although the “before” and “after” photos don’t lie! Part of the goal of this program is to help you carve out time for YOU.

That’s why I’m also using this program as a chance to start a self-care routine I’ve always wanted to have—meditation. I saw a program on BOD called Unstress Meditation and I figured that was a good place to start. Let me know if you’ve tried these meditation sessions or have your own meditation routine. I’d love to hear your tips.

Day 13:

Let’s talk about eating with intention.

Food is meant to fuel your body. It should also bring you pleasure and satisfaction. Is your food serving you the way it should? What physical or emotional changes have you seen in yourself after week 2?

Let’s give some recognition to someone in this group who has inspired you or helps you stay accountable. Leave your praise in the comments!

Coach Tip: Share your personal feelings about this process and the changes you’ve seen in yourself.

Since today is a rest day from your workouts, I recommend that you re-read the Tips to Reduce Stress PDF that goes with the Week 2: Great Expectations video. Autumn has some great insight that can help you, because we all know that good gut health is a whole-body experience.

Workout Day 13:

Rest Day

What changes are you seeing after following this program for 2 weeks? Not just physical changes, but what about your mental and emotional health? This program has such a mind/body connection that it seems impossible not to feel the benefits in every aspect of your life.

For those of you following The 4 Week Gut Protocol, how do you feel? Have you noticed changes in your digestion, energy, or even your mood?

Coach Tip: If you’re following The 4 Week Gut Protocol, share any changes you’re feeling.

As we head into next week, give a shout-out to someone who keeps you accountable and makes you show up every day!

What are you doing for self-care today? I recommend doing a meditation from the Unstress program on BOD. It’s a great way to relax and refocus!

Workout Day 13: Rest Day

Rest Day

I’m so looking forward to this rest day. How about you? Have you noticed that LIIFT MORE changes show up in ways that aren’t always physical? What are some mental or emotional changes you’ve experienced so far?

Take a moment for some self-care today. You’ve worked hard all week. If you’re looking for a way to calm your mind and re-center, try the Unstress Meditation program on Beachbody On Demand. There are also meditation classes on BODi. If you try them, let us know what you think.

If meditation isn’t for you, maybe spend some time outdoors, go for a hike with a friend, or take your dog to a park. It’s your day to indulge in whatever your body needs.

Whatever you choose, snap a photo of your favorite self-care activity and share it here. You just might inspire someone!

Coach Tip

Consider talking about BEACHBAR as part of a healthy meal plan. They’re only about 150 calories [150–151 kcal], with 9–10 grams of protein and only 6 grams of sugar. When you’re thinking about your 2B Mindset or Portion Fix meals you can easily add a BEACHBAR as a daily snack option so you’re not tempted to grab junk food. Kids love them too! Don’t forget to share your favorite flavor , and you can mention that Joel’s favorite flavor is Chocolate Peanut Butter.

DAY 13: Total Body Strength and Rest Day Roll-Out

US

Welcome to the end of week 2! Let’s finish this week strong with a little Energize before we get going to help us really crush Total Body Strength.

As we make our way through the month, don’t let a lack of recipe ideas stand in the way of sticking to your nutrition plan. If you need to refresh your recipes, you can always go back to Beachbody’s Nutrition Guide (or the nutrition program you’re following). On Beachbody On Demand, there’s a cooking show called Mindset Menu with Ilana’s favorite satisfying recipes and there’s also FIXATE, where Autumn and her brother, chef Bobby, serve up some seriously yummy dishes. The Beachbody On Demand blog is also a great resource for recipes, tips, and meal prep ideas.

Here’s a recipe idea to get you going, Grilled Caesar Salad with Tofu Caesar Dressing:
https://www.beachbodyondemand.com/blog/vegan-grilled-caesar-salad

CA

Welcome to the end of week 2! Let’s finish this week strong with a little Energize before we get going to help us really crush Total Body Strength.

As we make our way through the month, don’t let a lack of recipe ideas stand in the way of sticking to your nutrition plan. If you need to refresh your recipes, you can always go back to Beachbody’s Nutrition Guide (or the nutrition program you’re following). On Beachbody On Demand, there’s a cooking show called Mindset Menu with Ilana’s favourite satisfying recipes and there’s also FIXATE, where Autumn and her brother, chef Bobby, serve up some seriously yummy dishes. The Beachbody On Demand blog is also a great resource for recipes, tips, and meal prep ideas.

Here’s a recipe idea to get you going, Grilled Caesar Salad with Tofu Caesar Dressing:
https://www.beachbodyondemand.com/blog/vegan-grilled-caesar-salad

UK

Welcome to the end of week 2! Let’s finish this week strong with a little Energize before we get going to help us really crush Total Body Strength.⁺

As we make our way through the month, don’t let a lack of recipe ideas stand in the way of sticking to your nutrition plan. If you need to refresh your recipes, you can always go back to Beachbody’s Nutrition Guide (or the nutrition programme you’re following). On Beachbody On Demand, there’s a cooking show called Mindset Menu with Ilana’s favourite satisfying recipes and there’s also FIXATE, where Autumn and her brother, chef Bobby, serve up some seriously yummy dishes. The Beachbody On Demand blog is also a great resource for recipes, tips, and meal prep ideas.

Here’s a recipe idea to get you going, Grilled Caesar Salad with Tofu Caesar Dressing:
https://www.beachbodyondemand.com/blog/vegan-grilled-caesar-salad

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

Day 13: Power Ignite Advanced

It’s a perfect day for Power Ignite Advanced. Follow Megan’s lead as she guides you through another high-intensity EMOM session. Push hard and keep your pace fast to maximize your rest time.

With a recovery day coming up tomorrow, and Week 3 beginning on Monday, I want to be sure you’re tuned-in to your nutrition and meal prepping each weekend. You know what they say, “If you fail to plan, then plan to fail.” Meal prep is a huge part of seeing success with #mbfa and I want to be sure you are making it a priority each week.

Tell us, what are you eating these days? I’d love for you to share a favorite recipe. Post your current favorite so we’ll have tons of new recipes to add to our rotations.

Also, if you’re looking for inspiration, Beachbody On Demand has so much to explore. There’s a cooking show called Mindset Menu with Ilana’s favorite satisfying recipes. Also, check out FIXATE, featuring Super Trainer Autumn Calabrese and her brother, chef Bobby, with some seriously yummy dishes. The Beachbody On Demand blog is also a great resource for recipes, tips, and meal prep ideas. Here’s a tasty recipe I found for Vegan Buddha Bowl with Spring Vegetables: https://www.beachbodyondemand.com/blog/vegan-buddha-bowl-with-spring-vegetables

Day 13: Cardio 45

With the weekend here, I’m curious—does anyone find it difficult to stay on-track on Saturday and Sunday? If you downloaded the Nutrition+ app after I posted yesterday, you’ll notice that both Autumn and Ilana address this exact topic!

For me, weekends are always tough because it might be the time I’m out with friends in a restaurant, or at a celebration where I know there will be plenty of yummy temptations—I admit it can be hard to stay focused and on-track with my eating plan. But I know I’m in this for the long-haul, and while we all have our challenges from time to time, it’s so important to work toward the goal.

Here’s a great 2B Mindset breakfast recipe I found and totally love. It’s called Bunny French Toast. Check it out!
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

End of the week also means Cardio 45. This cardio-focused sweat session will have your heart pounding and legs quaking. Commit to the intensity to make every rep count. You’ve heard Amoila talk about acceleration and deceleration—what he’s saying is that it’s not just about going fast, but also about slowing down with control.

I love how he also talks about commitment and accountability to others. So important! And so motivational to understand that every workout can be better when you have a team supporting you.

Let’s get to it!

DAY 13: FAIS TOI CONFIANCE

US

Do you love dancing in the club? Then you’re in for a treat with this French dance track that makes you feel like you’re having a hot night out!

As we go into our last dance workout of week 2, I want you to give yourself a high-five. Also, look back at your accomplishments. What moves used to be hard but are now your favorites? Are you noticing weight loss or strength improvements?

Let’s shout out someone in the group who has kept you accountable—who inspires you? Let them know!

NUTRITION TIP: Whenever I leave the house to run errands I pack a BEACHBAR—Peanut Butter Chocolate is my favorite flavor. It’s the perfect on-the-go snack, and it has just 6g of sugar and 9–10g of protein at only 150 calories. There’s also a Chocolate Cherry Almond flavor and even a vegan option.

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

Remember to drink your Shakeology!

CA

Do you love dancing in the club? Then you’re in for a treat with this French dance track that makes you feel like you’re having a hot night out!

Let’s shout out someone in the group who has kept you accountable—who inspires you? Let them know!

Remember to drink your Shakeology!

UK

Do you love dancing in the club? Then you’re in for a treat with this French dance track that makes you feel like you’re having a hot night out!

Let’s shout out someone in the group who has kept you accountable—who inspires you? Let them know!

NUTRITION TIP: Whenever I leave the house to run errands I pack a BEACHBAR—Peanut Butter Chocolate is my favorite flavor. It’s the perfect on-the-go snack, and it has just 6g of sugar and 9–10g of protein at only 150-151 kcal. There’s also a Chocolate Cherry Almond flavor and even a vegan option.

Remember to drink your Shakeology!

DAY 13: Total Body Tone

With the weekend ahead, I’m curious: Does anyone find it difficult to stay on-track on Saturday and Sunday? Here’s a tip: Check out the Nutrition+ membership I talked about a few weeks ago! Whether you’re following Ultimate Portion Fix or 2B Mindset, Autumn and Ilana provide advice to help you navigate temptation. Plus, you’ll get timely topics each month, new recipes each week, inspiring Success Stories, and access to exclusive workouts.

Today is Total Body Tone. The moves haven’t changed, but you have. You’re stronger and fitter, so lift heavier as you continue to focus on form. Maybe it’s time to push yourself with a heavier set of dumbbells! The more you challenge yourself, the greater your results will be.

Here’s a recipe I LOVE sharing. So satisfying and delicious. Avocado Toast with Tomatoes: https://www.beachbodyondemand.com/blog/avocado-toast-with-tomatoes

DAY 13: TRANSFORM

You hear a lot of talk about mindset these days. In meditation, you train your mind to choose the positive over the negative, or to turn stress into calm. By changing your mindset, you can transform your life. That’s what today’s meditation is all about.

Transform gives you the opportunity to have a conversation with yourself. To ask yourself how you’re doing, to enhance what’s working for you, and to let go of what isn’t working. It’s a guided journey where you get to decide what direction you want to go. And it can be totally transformational!

Check-in time! How are your meditations going? When are you doing them: in the morning, after your workout, in the afternoon, or at night? What’s working for you, and what isn’t?

Day 13: Power Ignite

It’s a perfect day for Power Ignite. Grab your Energize and get ready for this short EMOM workout. I’m not going to lie, it’s super-intense. Stay focused and fight the burn—you got this!

With a recovery day coming up tomorrow, and Week 3 beginning on Monday, I want to be sure you’re tuned-in to your nutrition and meal prepping each weekend. You know what they say, “If you fail to plan, then plan to fail.” Meal prep is a huge part of seeing success with #mbf and I want to be sure you are making it a priority each week.

Tell us, what are you eating these days? I’d love you to share a favorite recipe. Post your current favorite so we’ll have tons of new recipes to add to our rotations.

Also, if you’re looking for inspiration, Beachbody On Demand has so much to explore. There’s a cooking show called Mindset Menu with Ilana’s favorite satisfying recipes. Also, check out FIXATE, featuring Super Trainer Autumn Calabrese and her brother, chef Bobby, with some seriously yummy dishes. The Beachbody On Demand blog is also a great resource for recipes, tips, and meal prep ideas. Here’s a recipe I found for Slow Cooker Chicken Tacos: https://www.beachbodyondemand.com/blog/slow-cooker-chicken-tacos-recipe

Day 13: Cardio 45

I love how he also talks about commitment and accountability to others. So important! And so motivational to understand that every workout can be better when you have a team supporting you.

Let’s get to it!

*Supporting assets are coming soon.

Rest Day 14:

Today—Rest or a BODi class

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

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

Doing a BODi workout? Share which one.

Coach Tip 1

Some of your healthy habits may start slipping at this point during the program. Keep checking in with your group members to ensure they’re staying on top of their Shakeology and tracking their nutrition in BODgroups with the Shakeology Wellness Tracker. A daily shake is an easy way to fuel their bodies with key nutrients. Not just proteins, but also pre- and probiotics, superfoods, adaptogens, and vitamins and minerals.

Coach Tip 2

Also, don’t forget to call out someone in the group who is especially supportive of everyone. You can say something like, “I want to give a special shoutout to Lisa for always being positive and for sharing bomb recipe inpso with us!”