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DAY 57: DCT-T: Back & Legs

This is it! The final week!

What’s the one thing that’s surprised you about these last 8 weeks together? What are you expecting from week 9?

Today is DCT-T: Back & Legs. This week’s DCT-T workouts will prove how far you’ve come. Autumn adds a fourth exercise to the complexes and cranks up the intensity of the Tabata sections to increase the challenge. You got this!

Here’s a treat you more than deserve—Mini Pumpkin Cheesecake. So indulgent!
https://www.beachbodyondemand.com/blog/pumpkin-cheesecake-with-gingersnap-crust-recipe

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DAY 58: Tabata Cardio

A lot of you have reached out with concerns about how to stay on-track after we wrap up. While finding and starting a new fitness program is a great next step, staying on top of your nutrition with Ultimate Portion Fix or 2B Mindset can give you a lifetime of positive change. The Nutrition+ Facebook groups for Ultimate Portion Fix and 2B Mindset are a great place to get ongoing accountability and support, access to Ilana and Autumn, and the latest news and updates for each program . You can find the links in the program materials section for each program —TheMonthlyFix.com and TheMindsetMembership.com. And don’t forget to checkout exclusive workouts, available only to Nutrition+ members. Need help or want to bounce around some ideas for how to keep going? DM me, or reach out to the group!

Today is Tabata Cardio. Keep a towel and water bottle handy—you’re going to need them as you sweat your way through this total-body, calorie-incinerating inferno.

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DAY 57: Lower Body Strength

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Here comes Monday and Lower Body Strength. Welcome to leg day, YAMS, YAMS, YAMS—and the start of stage 3. Keep up with Amoila as he dials-up the intensity and switches up the exercises for even greater gains.

Keep your Energize and Recover stocked up, because this is stage 3. Amoila needs you to go all out. You’ve built your endurance, strength, and stamina. So let’s show him what you’ve got!

I drink Energize 30 minutes before I press play and know that soon it’s time to burn some calories and get sweaty. Some of the key ingredients in Energize are beta-alanine, which is an amino acid that can help delay exercise-induced fatigue so you can push harder and last longer; Quercetin, a powerful performance-boosting phytonutrient that can help improve endurance; and low-dose caffeine from green tea and coffee bean extracts that can help improve focus and give you a mental boost.*

*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.

Recover is my go-to within 30 minutes after I finish. So, what makes Recover better than some of those run-of-the-mill post-workout products? Way more effective than a simple protein powder, Recover uses key ingredients scientifically shown to help speed muscle recovery, reduce exercise-induced muscle soreness, and improve muscle strength recovery. It provides your muscles with a rapid supply of nutrients when your workout is over, to help boost your recovery to get you ready to crush your next workout.*

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

Have you noticed a difference in your workouts and results with Beachbody Performance?

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Here comes Monday and Lower Body Strength. Welcome to leg day, YAMS, YAMS, YAMS—and the start of stage 3. Keep up with Amoila as he dials-up the intensity and switches up the exercises for even greater gains.

Keep your Energize and Recover stocked up, because this is stage 3. Amoila needs you to go all out. You’ve built your endurance, strength, and stamina. So let’s show him what you’ve got!

I drink Energize 30 minutes before I press play and know that soon it’s time to burn some calories and get sweaty. Some of the key ingredients in Energize are beta-alanine, which is an amino acid that can help delay fatigue so you can push harder and last longer; Quercetin, a powerful phytonutrient that can help improve endurance; and low-dose caffeine from green tea and coffee bean extracts that can help temporarily promote endurance and relieve fatigue.

Recover is my go-to within 30 minutes after I finish. So, what makes Recover better than some of those run-of-the-mill post-workout products? Way more effective than a simple protein powder, Recover uses key ingredients scientifically shown to help build and repair body tissues and build lean muscle mass. It provides your muscles with a rapid supply of nutrients when your workout is over, to help boost your recovery to get you ready to crush your next workout.

Have you noticed a difference in your workouts and results with Beachbody Performance?

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UK

Here comes Monday and Lower Body Strength. Welcome to leg day, YAMS, YAMS, YAMS—and the start of stage 3. Keep up with Amoila as he dials-up the intensity and switches up the exercises for even greater gains.

Keep your Energize and Recover stocked up, because this is stage 3. Amoila needs you to go all out. You’ve built your endurance, strength, and stamina. So let’s show him what you’ve got!

I drink Energize 30 minutes before I press play and know that soon it’s time to burn some calories and get sweaty. Some of the key ingredients in Energize are beta-alanine, which is an amino acid that can help you push harder and last longer; Quercetin is a powerful phytonutrient;; and low-dose caffeine from green tea and coffee bean extracts that can help sharpen focus and increase energy.**

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

Recover is my go-to within 30 minutes after I finish. So, what makes Recover better than some of those run-of-the-mill post-workout products? Recover uses key ingredients that help support muscle protein synthesis and contribute to a growth in muscle mass so you are ready to crush your next workout.+

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

Have you noticed a difference in your workouts and results with Beachbody Performance?

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DAY 58: Total Body Power

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I’m starting today with delicious Chocolate Matcha Vegan Energy Balls. They’re great for a midafternoon treat, or even a delicious dessert.
Want a bite? https://www.beachbodyondemand.com/blog/chocolate-matcha-vegan-energy-balls

Let’s get to our workout. It’s Total Body Power. Form is everything—especially when you’re doing explosive exercises like the ones in this workout. Maintain your focus to maximize your results. What did you think of the abductor work? Did you bring out your “Thriller” dance, or try it with a Strength Slide to get a bigger muscle burn?

What delicious treats have you found on the Beachbody Blog or Nutrition+? Another fun thing on Beachbody On Demand is FIXATE, the healthy cooking show. LOTS of great recipes from Portion Fix creator and author Autumn Calabrese and her brother, chef Bobby Calabrese.

Got a recipe to share? Post in the comments!

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I’m starting today with delicious Chocolate Matcha Vegan Energy Balls. They’re great for a midafternoon treat, or even a delicious dessert.
Want a bite? https://www.beachbodyondemand.com/blog/chocolate-matcha-vegan-energy-balls

Let’s get to our workout. It’s Total Body Power. Form is everything—especially when you’re doing explosive exercises like the ones in this workout. Maintain your focus to maximize your results. What did you think of the abductor work? Did you bring out your “Thriller” dance, or try it with a Strength Slide to get a bigger muscle burn?

What delicious treats have you found on the Beachbody Blog or Nutrition+? Another fun thing on Beachbody On Demand is FIXATE, the healthy cooking show. LOTS of great recipes from Portion Fix creator and author Autumn Calabrese and her brother, chef Bobby Calabrese.

Got a recipe to share? Post in the comments!

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I’m starting today with delicious Shakeology Salted Chocolate Maple Walnut Bars. They’re great for a midafternoon treat, or even a delicious dessert.
Want a bite? https://www.beachbodyondemand.com/blog/shakeology-salted-chocolate-maple-pecan-bars-uk

Let’s get to our workout. It’s Total Body Power. Form is everything—especially when you’re doing explosive exercises like the ones in this workout. Maintain your focus to maximize your results. What did you think of the abductor work? Did you bring out your “Thriller” dance, or try it with a Strength Slide to get a bigger muscle burn?

What delicious treats have you found on the Beachbody Blog or Nutrition+? Another fun thing on Beachbody On Demand is FIXATE, the healthy cooking show. LOTS of great recipes from Portion Fix creator and author Autumn Calabrese and her brother, chef Bobby Calabrese.

Got a recipe to share? Post in the comments!

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DAY 59: Mobility & Stability

Sometimes, our eating habits are the hardest things to change. Maybe you came from a family that taught you to clear your plate, no matter what. Maybe food was given as a “reward”—an extra helping of dessert for a job well-done. Maybe you have a secret stash of unhealthy snacks and candy.

Whether you’re following Portion Fix or 2B Mindset, both Autumn and Ilana have worked hard to give you the tools to truly change your habits for the better. The tips, strategies, and hacks you’re learning are things that can stay with you long after we’re done reaching our peak in week 13! These nutrition programs are not a “diet”—they are truly a “lifestyle.” How are you going to make your new understanding of nutrition a lifestyle? What’s worked for you, and why?

Give it a think while you’re doing Mobility & Stability. Calm your mind and enhance your recovery and performance with breathing, stretching, and mobility drills.

Coach Tip

Maybe you’ve got a story about how you tried a fad-diet and failed. Or tried to change your eating habits without a strategy or a plan. Your group will appreciate your personal experiences and honesty.

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DAY 60: Total Body Tone

It’s Total Body Tone. The moves haven’t changed since week seven, but you’re getting stronger, so try to lift heavier. Embrace the burn to optimize your gains.

One thing you probably noticed on your Brag Board is that Autumn named this week Annihilate. It’s aggressive, and it perfectly summarizes what becoming a control freak is all about. When you set your goal, and put in the effort to accomplish it, you’ve got to give MORE than 100%. Goals are meant to be crushed, squashed, and yes, annihilated.

What are you going to do to finish this week a champion?

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DAY 60: Upper Body Strength

I talk a lot about commitment, because sometimes I have to remind MYSELF that my goals are important, and I deserve to reach them—if I do the work. As you may know, Amoila loves to talk about the WORK. It was the basis for his last Beachbody program, 6 Weeks of THE WORK, and the philosophy lives on here as well.

Making healthy choices isn’t as easy as mindlessly snacking throughout the day, or blowing off a workout. But it’s so worth it, because every time you choose the better, healthier meal, or push yourself to work out even on those days when you’d rather do basically ANYTHING else…you’re investing in yourselves, and you’re working to make your goals achievable.

So, grab a BEACHBAR snack bar, and let’s work to achieve those goals.

Let’s get to it. Upper Body Strength. Full-body weightlifting and back-and-arms-focused EMOM training will help you sculpt your top half while building strength all over.
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DAY 61: DCT-T: Chest & Triceps

It’s DCT-T: Chest & Triceps. It’s your last day focusing on these muscle groups. Presses, extensions, and flys are just a few of the moves you’ll tackle in this targeted strength workout that also provides a killer cardio burn.

Describe how you look at your body differently than you did before you started. Do you see the work you’ve accomplished?

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DAY 61: Total Body Tempo

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I love this workout! Such a positive, fun way to close out the week. Total Body Tempo. Shifting your focus from the concentric to the eccentric phase of each rep provides a fresh challenge—and a powerful stimulus for growth. Are you liking all of the animal flow movements? Do you see yourself getting better doing them, and how Amoila progressed them from previous weeks?

And here’s a great way to celebrate the weekend.

It’s Vanilla Birthday Cake Shakeology, because who doesn’t love birthday cake? Recipe here: https://www.beachbodyondemand.com/blog/vanilla-shakeology-birthday-shake

What are you planning for this weekend?

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I love this workout! Such a positive, fun way to close out the week. Total Body Tempo. Shifting your focus from the concentric to the eccentric phase of each rep provides a fresh challenge—and a powerful stimulus for growth. Are you liking all of the animal flow movements? Do you see yourself getting better doing them, and how Amoila progressed them from previous weeks?

And here’s a great way to celebrate the weekend.

It’s Vanilla Birthday Cake Shakeology, because who doesn’t love birthday cake? Recipe here: https://www.beachbodyondemand.com/blog/vanilla-shakeology-birthday-shake

What are you planning for this weekend?

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UK

I love this workout! Such a positive, fun way to close out the week. Total Body Tempo. Shifting your focus from the concentric to the eccentric phase of each rep provides a fresh challenge—and a powerful stimulus for growth. Are you liking all of the animal flow movements? Do you see yourself getting better doing them, and how Amoila progressed them from previous weeks?

And here’s a great way to celebrate the weekend.

It’s Chocolate Cherry Cheesecake Shakeology. You can find it here: teambeachbody.com/shop/gb/shakeology/recipes

What are you planning for this weekend?

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DAY 62: DCT-T: Shoulders & Biceps

Our last workout! AMAZING. It’s DCT-T: Shoulders & Biceps. For this last workout, Autumn is going to make sure you go out in a pool of sweat. As you grind through it, consider what’s next—perhaps another round of 9 Week Control Freak? If you followed 9 Week Control Freak: Off the Wall, maybe give the official program a try? Whatever you decide, make sure to keep your momentum going!

As we near the finish line, there might be a lot of emotions swirling around. Some of that might have to do with your eating habits, and how you may have changed them for the better during this program . Remember to keep it up! With Nutrition+, we’ve made it easier than ever to keep your healthier lifestyle approach.

How are you going to make your new understanding of nutrition a lifestyle? What’s worked for you, and why?

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DAY 62: Cardio 45

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I love doing our cardio days in the morning because I feel like it turbocharges my entire day. It gets my adrenaline pumping, and calories burning—you can almost feel the pounds drop off! So, let’s get to it (if you haven’t already!) and let’s go enjoy the weekend!

I’m loving the bonus workouts, especially the Strength Express workouts. These target specific muscle groups with EMOM (every minute on the minute) training that feels like the perfect complement to Cardio 45!

Remember, if you want to get even more out of your workouts, Beachbody Performance Creatine is a great supplement for men and women to help boost muscle strength and power.* You can just add 5g to anything, including your Energize or your Recover—the key is to take it every day.

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

Coach Tip
Share a before and after pic or success story. Your group will love to see other people who have made the commitment and succeeded with their goals.

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

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CA

I love doing our cardio days in the morning because I feel like it turbocharges my entire day. It gets my adrenaline pumping, and calories burning—you can almost feel the pounds drop off! So, let’s get to it (if you haven’t already!) and let’s go enjoy the weekend!

I’m loving the bonus workouts, especially the Strength Express workouts. These target specific muscle groups with EMOM (every minute on the minute) training that feels like the perfect complement to Cardio 45!

Remember, if you want to get even more out of your workouts, Beachbody Performance Creatine is a great supplement for men and women to help increases muscle mass when used in conjunction with a resistance-training regimen. You can just add 5g to anything, including your Energize or your Recover—the key is to take it every day.

Coach Tip
Share a before and after pic or success story. Your group will love to see other people who have made the commitment and succeeded with their goals.

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

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UK

I love doing our cardio days in the morning because I feel like it turbocharges my entire day. It gets my adrenaline pumping, and calories burning—you can almost feel the pounds drop off! So, let’s get to it (if you haven’t already!) and let’s go enjoy the weekend!

I’m loving the bonus workouts, especially the Strength Express workouts. These target specific muscle groups with EMOM (every minute on the minute) training that feels like the perfect complement to Cardio 45!

Coach Tip
Share a before and after pic or success story. Your group will love to see other people who have made the commitment and succeeded with their goals.

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

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DAY 63: Rest Day

YOU DID IT!

Read that sentence again, and really absorb it. You joined this group, made a commitment to yourself and each other, and you all did it. TOGETHER.

If you’re doing another round of 9 Week Control Freak or moving forward with another one of Autumn’s programs , it’s crucial to stay on top of your nutrition. Shakeology [remove for France], Beachbody Performance, and Ultimate Portion Fix or 2B Mindset should be regular staples in your daily nutrition. Good job! Keep it going!

Now comes the fun part. It’s time to take your AFTER pictures, write down your new measurements, and post those 9 Week Control Freak transformation pics. You’ll get a free 9 Week Control Freak tank (while supplies last) for submitting to the Beachbody Challenge contest, and you’ll also have a chance to win cash prizes. Go to BeachbodyChallenge.com for details. And remember, if you’re going to post your results on Facebook or Instagram, make sure you tag me and use the hashtag #9WCF.

Congrats on Finishing 9 Week Control Freak!
To access closed captions: click on the “CC” icon in the lower right corner of the video and select “English (United States) CC”

DAY 63: Rest Day

Rest day. It’s a great day to meal prep, find a new recipe, and clean out that fridge and pantry if there are temptations that might throw you off-course. If you’re heading to the market, load up on veggies, fruits, and healthy proteins. Need some shopping list ideas? Check out the Quick Start Nutrition Guide, or leave a comment below! I’m sure the group has some great suggestions.

Here are two recipes I’m loving. From Portion Fix, it’s Vegan Bolognese.
Recipe here: https://bod-cms-assets.prod.cd.beachbodyondemand.com/bod-cms/wp-content/uploads/2020/01/Fixate_Recipes_Vegan-Bolognese1.pdf

From 2B Mindset, it’s High-Protein Cloud Bread.
Recipe here: https://bod-cms-assets.prod.cd.beachbodyondemand.com/bod-cms/wp-content/uploads/2021/02/24095950/TMM-EN-High-Protein_Cloud_Bread-3.1.21-Recipe.pdf

Coach Tip
Share some of your supermarket healthy choices.

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80 Day Obsession | Week 9 | Day 51 | AAA

Hello, Phase 3!

Phase 2 was all about cranking up the intensity, and by now, you should be seeing some pretty amazing changes in your body and your strength. So, it’s time to go all out! Autumn’s got fresh challenges on deck starting with today’s workout.

First up, we’ve got AAA. Autumn’s switching it up a bit and throwing a couple tweaks into the mix—including a brand-new warm-up, 3-second holds, and some brutal (in a good way) exercises that combine weights, Beachbody Resistance Loops, and Strength Slides. It’s going to be a tough 54 minutes, but use this workout to really focus on your form and get accustomed to the moves.

NUTRITION CHECK-IN: Did everyone recalculate their calories yesterday? If you have any questions, hit me up and we’ll get you on track for Phase 3!

DOWNLOAD VIDEO | VIEW ON

80 Day Obsession | Week 9 | Day 52 | Cardio Flow

I don’t know about everyone else, but I’m SO glad we’re not touching weights today. I am sore!

Don’t worry…we’re still sweating it out! Cardio Flow is today’s workout and Autumn is continuing her trend of challenging us. Here’s the good news: we’re only doing 4 reps of each move. The "bad" news? We’re doing 8 sets in 45 minutes! But, with only 4 reps it should go by really fast.

This workout requires a lot of energy, so make sure you time your pre-workout nutrition accordingly. Eat your pre-workout meal at least 1 hour before exercising to give your body time to digest. Beachbody Performance Energize always helps if you need a boost. Just make sure you take it 30 minutes before your workout so it’s got plenty of time to kick in!

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80 Day Obsession | Week 9 | Day 53 | Legs

Welcome to your first leg day of Phase 3. Today’s workout is pretty tough, but we are so much stronger now that I know we’ll crush it!

You need weights and Beachbody Strength Slides for this lower body burn. This time, Autumn gives us 12 moves, for 15 reps, two times through. The workout is 52 minutes and we’re really going to exhaust those muscles, so today’s a good day for some post-workout foam rolling. Here’s a great blog post that describes the benefits of foam rolling and some mistakes to avoid.

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80 Day Obsession | Week 9 | Day 54 | Total Body Core

Ready for some total-body action? Today we’ve got nearly 60 minutes of Total Body Core with the usual equipment: weights, Beachbody Resistance Loops and Strength Slides, a mat, and an optional chair.

Can you believe we are 54 days into this thing? I’m so proud of all of you for sticking with it. I know it can be hard to stay consistent with a program of this length, so here are a few tips for combatting burnout. And if you have any tips you don’t see on this list, please share in the comments! I know I’d love to hear Ôem!

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80 Day Obsession | Week 9 | Day 55 | Cardio Core

Cardio Core is up next!

You know the drill—the workout is 40-ish minutes with 30 seconds of a cardio move, 30 seconds of a HIIT move, followed by an active core recovery move. As for equipment, you’ll need your mat, Beachbody Strength Slides, and Resistance Loops. If you’re struggling a bit with the new workouts during this phase, slow down and pace yourself. You’ve got plenty of time to master each workout!

Coach Tip

Ask everyone if they’re still drinking Shakeology every day. Talk about how and why Shakeology is important to your overall health. Why do you want to be healthy? Are you doing this for you? Or your family? Discuss the importance of staying healthy and fit and encourage your participants to share their reasons too!

DOWNLOAD VIDEO | VIEW ON

80 Day Obsession | Week 9 | Day 56 | Booty

Booty day is back!

You need Beachbody Resistance Loops, Strength Slides, a mat, and of course, weights. You may not want to go too heavy since you have 15 reps of each exercise. Also, you might notice there’s a lot of leg work in this 47-minute booty routine. That’s because it’s Phase 3! These past 2 months have prepared you for these workouts that will challenge multiple parts of your body. So, dig in and give it your all!

Have you started thinking about your meals for next week? Are you planning to try anything new? Share your meal plan with the group and upload a photo of a recipe you plan to make. Everyone loves a good food pic and maybe it will inspire someone to make that same recipe too!

NUTRITION TIP: Let’s chat about that orange container. Are you only filling it with salad dressing? Don’t forget you can use one of your teaspoons to drizzle olive oil on your salads and save those oranges for something like unsweetened shredded coconut, sunflower seeds, or hemp seeds. You don’t have to eat the same thing ALL the time. Mix it up, so you don’t get stuck in a nutrition rut!

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80 Day Obsession | Week 9 | Rest Day |

Finally, a much needed (and deserved) rest day!

After all the leg work we’ve done this week, I’m looking forward to getting my Stretch & Release routine in, wrapping up my meal prep, and relaxing. And watching the new Weekly Obsession video, of course!

Earlier this week, we talked about how hard it can be to stay consistent with healthy habits when you’re doing a program this long. It’s natural for some healthy habits to slack—like getting enough sleep. Now that we’re nearly 57 days in, make sure you’re still getting 7-8 hours a night. Adequate sleep is crucial to muscle growth and repair, so make it a goal this week to focus on getting enough z’s! Check out these tips on how to get a better night’s rest.

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FOCUS T25 | Week 9 | Day 2 | Dynamic Core

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Now is a good time to remind you that you are what you eat. In general, you should avoid eating anything you can’t pronounce. Case in point: Many chips have sodium caseinate and disodium inosinate. Some desserts have sodium acid pyrophosphate and sodium stearoyl lactylate. They don’t sound so tasty now, do they?

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Now is a good time to remind you that you are what you eat. In general, you should avoid eating anything you can’t pronounce because it’s probably not good for you!

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Now is a good time to remind you that you are what you eat. In general, you should avoid eating anything you can’t pronounce because it’s probably not good for you!

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FOCUS T25 | Week 9 | Day 3 | Core Cardio

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If you’ve loved working out with Shaun T and FOCUS T25 Alpha and Beta, you’ll want to try FOCUS T25 Gamma for Rip’t Up, Extreme Circuit, The Pyramid, and Speed 3.0 workouts!

Interested? Message me!

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We all unwind in different ways (confession: my favorite way is with/by [insert guilty pleasure], but have you ever tried meditation? Taking a few minutes out of your day to relax and reflect on your thoughts can do wonders for your mind, body, and stress levels. Here are a few things to keep in mind when learning how to meditate:

  1. Maintain a straight spine while sitting cross-legged in a chair or on the floor.
  2. Focus on your breathing—in through the nose and out through the mouth.
  3. Focus on something that makes you happy!

And don’t worry if you get distracted—focus is like a muscle and meditation will help strengthen it!

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We all unwind in different ways (confession: my favorite way is with/by [insert guilty pleasure], but have you ever tried meditation? Taking a few minutes out of your day to relax and reflect on your thoughts can do wonders for your mind, body, and stress levels. Here are a few things to keep in mind when learning how to meditate:

  1. Maintain a straight spine while sitting cross-legged in a chair or on the floor.
  2. Focus on your breathing—in through the nose and out through the mouth.
  3. Focus on something that makes you happy!

And don’t worry if you get distracted—focus is like a muscle and meditation will help strengthen it!

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FOCUS T25 | Week 9 | Day 4 | Dynamic Core

Shaun T says, "No Rest. Pure Focus. 100% Results."

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FOCUS T25 | Week 9 | Day 5 | Speed 2.0, Upper Focus (Optional)

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Want to know everything there is to know about Your Daily Dose of Dense Nutrition? Then tune in to “Inside Shakeology,” the podcast series that explains everything from formula ingredients to health tips. All podcasts can be found on iTunes for free here: https://itunes.apple.com/us/podcast/inside-shakeology-podcast/id1037181669?

One of the most helpful episodes for me was the debut podcast, “Discover the Shakeology Difference,” which helped me learn the ins and outs of why Shakeology is so much more than just a protein shake.

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Don’t feel like hitting the play button today? Instead of focusing on losing weight or getting “ripped,” try focusing on how a good workout will increase your quality of life. The work you put in today can improve your mood and help you become stronger and more confident. And that might be just the push you need to do something outside your comfort zone!

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Don’t feel like hitting the play button today? Instead of focusing on losing weight or getting “ripped,” try focusing on how a good workout will increase your quality of life. The work you put in today can improve your mood and help you become stronger and more confident. And that might be just the push you need to do something outside your comfort zone!

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FOCUS T25 | Week 9 | Day 6 | STATurday

You’re so close to finishing your ten weeks! Look back at your “why” and the goals you set for yourself in the beginning. These should be becoming much more of a reality now.

FOCUS T25 | Week 9 | Day 7 | Stretch

By now I bet a lot of people are commenting on your new look. And it feels pretty darn good, doesn’t it? Well, if you’ve ever thought about “paying it forward” and helping those whose shoes you once walked in, you might be feeling the impulse to become a Team Beachbody Coach. Anyone out there inspired to become a Coach just yet? I’m sure you have a ton of questions about what’s involved—so send them my way.
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Multi-Program | Week 9 | Day 1 |

That’s a wrap on Month 2! And it’s that time again…make sure you record your measurements! Tracking your progress is the only way to know how far you’ve come. And seriously, you have all come SO far, so make sure you document it!

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Multi-Program | Week 9 | Day 2 |

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Even though Allison is a nutritionist, she found it hard to maintain good eating habits. When she found Beachbody, she was convinced that she had finally found the solution to better health—and she was right! So far she’s lost 35 pounds!*

“I plan on wearing a bikini and buying new shorts this summer. I am so proud of the body I have worked for!”

*Allison F. is an independent Beachbody Coach. Results achieved in 1 year using a combination of Shakeology, Beachbody Performance, 21 Day Fix, 21 Day Fix EXTREME, and PiYo. Exercise and proper diet are necessary to achieve and maintain weight loss and muscle definition.image

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Even though Allison is a nutritionist, she found it hard to maintain good eating habits. When she found Beachbody, she was convinced that she had finally found the solution to better health—and she was right! So far she’s lost 35 pounds!*

“I plan on wearing a bikini and buying new shorts this summer. I am so proud of the body I have worked for!”

*Allison F. is an independent Beachbody Coach. Results vary based on effort and following Beachbody’s healthy eating plan.

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Multi-Program | Week 9 | Day 3 |

I don’t know about you, but I can’t live without mac and cheese. And lucky for me, the nutrition experts at Beachbody came up with this incredible recipe. It has less than 300 calories per serving and 15 grams of protein, so it won’t wreck your diet. And if you have kids, they’ll absolutely love it too! Save this one…it’s guaranteed to become a household favorite! https://tbbcoa.ch/240Chhm

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Multi-Program | Week 9 | Day 4 |

Ever consider cross-training with yoga from our Beachbody Yoga Studio to improve strength and flexibility? Available only on Beachbody On Demand, this collection of yoga workouts features classes with Beachbody Super Trainers and Yoga Experts. Classes range from 6- to 10-minute specialty workshops to 60-minute flows—a wide selection allowing you to find the right class, no matter where you are on your fitness journey.

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Multi-Program | Week 9 | Day 5 |

US

Shakeology

Did you know that Shakeology actually SAVES you money? At just over $4 a day, you can have a cool, tall glass of the good stuff for less than a latte.

Have you noticed yourself spending less money on food these last 2 months?

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Beachbody Performance

A lot of supplements out there contain tons of artificial crap or “fillers.” That’s why I’m really happy that Beachbody focused on using healthier ingredients for their line of Beachbody Performance supplements. With ingredients like beta-alanine, cherry extract, and green tea, I can take my workouts to the next level without having to worry about sketchy ingredients.

If you’ve done other Beachbody workouts before, how do your results compare this time around using Beachbody Performance?

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UK

Shakeology

Now that you’ve made Shakeology part of your daily routine now for a bit, what is your absolute favourite “go-to” shake? When do you drink your shakes? What is your favourite flavour? I want to know your top Shakeology “must-haves” so I can try them out this week!

Beachbody Performance

Beachbody Performance is a performance-enhancing supplement system specifically designed to meet the demands of Beachbody’s world-class workouts. Now, you don’t have to let anything hold you back from getting the results you want! Beachbody Performance helps you get the most out of your fitness programme. The key ingredients in Beachbody Performance products can help you push yourself harder so you can get the most out of your workouts. Let me know if you have any questions about the products—I’d be happy to answer them!

Multi-Program | Week 9 | Day 6 |

Eating clean and hitting your workouts these last few weeks are important to seeing your best results. The last thing you want is to be so sore from exercise that you skip a day or two of working out. If you’re feeling super-tight, especially in your legs, I recommend foam-rolling. Here a few tips to keep in mind when breaking out the roller:

  1. Don’t try to foam-roll EVERY muscle. Look for places in your body that are restricting movement.
  2. Roll slowly—it’s not about speed.
  3. When you find "ot spots," stay on them.

If you want to learn more about this recovery strategy, check out this article: https://tbbcoa.ch/1SZWsdt

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Multi-Program | Week 9 | Day 7 |

Setting goals and committing to them 100% is key if you want to improve your health and fitness. But we all have moments of weakness—like going overboard with food at a family get-together.

One of the things that helps me is preparing for “what-if” situations. Before my week begins, I’ll ask myself if there are any challenges that might interfere with my daily goals. For example, if I know I’m going out for a friend’s birthday, I’ll make sure I prioritize my workout and eat really clean in the days leading up to that. That way, if I indulge a little, it won’t sabotage my results.

How do you prepare for the unexpected?

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