Challenge Group Guide
Get content you can customize and share with your Master's Hammer & Chisel® Challenge Groups.
Motivation Shakeology Nutrition Fitness Performance Check-In Getting Started Success Story Trainer Tips
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Week 0
(Week prior to challenge start date)Welcome to our Master’s Hammer and Chisel Challenge Group! I'm so excited for us to get started on our fitness journey together. I will be posting on this page daily, and I encourage you to post and comment on the page as well.
Let's get started on the right foot and introduce ourselves. You don't need to write a novel—just copy and paste these questions in the comment section with your answers!
- Where do you live?
- What's your occupation?
- Are you drinking Shakeology or Beachbody Performance?
- Which part of your body would you like to work on the most?
- Why did you choose The Master’s Hammer and Chisel?
The Master’s Hammer and Chisel is a RESISTANCE training program so you need some equipment! Here’s some guidance from Sagi and Autumn on what's required to help you get started: https://youtu.be/CTzZEgboxt0
If you haven’t already, log in to to Beachbody On Demand, where you’ll be able to stream The Master’s Hammer and Chisel workouts and access the Program and Nutrition Guide, 60-day calendar, and other support documents. If you're still waiting for your program to be shipped, this is your chance to get a head-start and look forward to what's to come!
Now that you've either gotten your kit or logged in to Beachbody On Demand, here are some tips to get familiar with The Master’s Hammer and Chisel:
- Start by reviewing all the material in your kit.
- Read the Quick-Start Guide and take the Nutrition Plan Quiz. Remember, you can customize your nutrition plan to help you eat for your unique goals.
- Check out the Program and Nutrition guide, which include the meal plan and food lists, as well as other awesome tips for the program!
Be sure to schedule your workouts by blocking off time on your calendar so nothing can get in your way.
Follow your daily workout schedule using your 60-day calendar. With 12 challenging resistance-training workouts, you won't get bored!
To get your ultimate physique, you must not only complete your workouts, but also eat right!
Sagi and Autumn's customizable nutrition plan and portion-control containers make it SUPER easy to portion out the right amount of foods to stay energized for your workouts and get great results from the program.
If you haven't already, take the nutrition quiz and then check out this video: https://youtu.be/Ud6ozzh5snc
1-2-3…smile! Take your "before" photos and measurements today so that, as your body transforms, you can measure your changes against where you began. I know not everyone likes to document things about themselves they wish to change—but trust me, do it now and you'll be thankful later.
As an extra incentive, if you keep track of your photos, weight, and measurements, when you finish the program you can enter the Beachbody Challenge by visiting BeachbodyChallenge.com. When you enter and submit your results, you will also receive a free gift (while supplies last) to celebrate your success. So keep track of everything! You'll be amazed by your results in the end!
Week 1
Day 1: CHISEL BALANCE
Day 2: HAMMER PLYOMETRICS or optional: THE MASTER’S CARDIO
Day 3: ISO STRENGTH CHISEL
Day 4: DAY OFF
Day 5: ISO SPEED HAMMER
Day 6: CHISEL ENDURANCE
Day 7: TOTAL BODY HAMMER and 10 MIN AB HAMMER
I hope you're as thrilled as I am—it's time to officially start the challenge! Let us know your first workout goes.
And if you haven't already, make sure all of your prechallenge group activities are complete. Autumn and Sagi will run you through that checklist: https://youtu.be/1onbgkI1vXA
What are your goals for this challenge?
Share them here so fellow group members can encourage you to stick with them and stay focused for the next 60 days!
Failing to prepare is preparing to fail! Here are 10 tips to make your meal prep easier: //tbbcoa.ch/Meal_Prep_Tips
It's rest day! How were your first 3 days? Are you experiencing any of these signs that your program is working? //tbbcoa.ch/signs_program_working
Feel like your regular self? At this point you may notice improved digestion.
Are you getting a tingling feeling from Energize?
If so, don’t worry—it’s totally normal! That’s the BetaAlanine getting to work. It buffers lactic acid buildup, which causes muscle fatigue, so you push harder for longer. Once you start working out, you’ll notice the tingling sensation subsides—which means it's entering your muscles and doing its job!
I understand these workouts are tough, but I know you CAN do them! Here's a little motivation from Autumn to keep you going: https://youtu.be/NcFtj7Dt258
How are the workouts going so far? What was your favorite one this week? Please share!
Week 2
Day 1: CHISEL CARDIO
Day 2: MAX HAMMER STRENGTH or optional: HAMMER BUILD UP
Day 3: CHISEL AGILITY or optional: THE MASTER’S CARDIO and optional: 15 MIN GLUTE CHISEL
Day 4: DAY OFF
Day 5: HAMMER POWER
Day 6: CHISEL BALANCE or optional: POWER CHISEL and 10 MIN AB CHISEL
Day 7: HAMMER CONDITIONING and optional: 15 MIN LEG HAMMER
It takes a Master to sculpt the ultimate physique and Sagi wants to be sure you keep pushing hard: https://youtu.be/qIQpq1JKY1A
Stay Committed to Your Goals! Here are some tips to help you stay on track: //tbbcoa.ch/stay_committed_goals_tips
Feeling hungry or sluggish? Use this tip straight from the Program and Nutrition Guide!
Coffee shops may have pumpkin spice lattes and other sugary concoctions, but we have something with the delicious taste AND nutritional value.
Ingredients:
1 cup unsweetened almond milk
1 scoop Vanilla Shakeology
1 Tbsp. pure pumpkin puree
½ tsp. ground cinnamon
½ tsp. ground pumpkin pie spice
1 cup ice
Nutritional Info:
Calories: 181
Total Fat: 5 g
Fiber: 5 g
Sugars: 8 g
Protein: 17 g
1 shake = 1 red & 1/2 yellow
With so many pre-workout and post-workout supplements out there, have you ever wondered what makes Beachbody Performance supplements better than the rest?
To answer your question, check out these videos, which explain the science behind this revolutionary new line:
Energize: //tbbcoa.ch/energize-science
Recover: //tbbcoa.ch/recover_science
Follow your nutrition plan as closely as possible. FOOD IS FUEL! And it counts for about 85% of your results.
For additional meal ideas, go to our recipe section on Team Beachbody: //tbbcoa.ch/TBB_Recipes
Look at what you can achieve when you sculpt the ultimate physique with The Master’s Hammer and Chisel! Jade got ripped beyond belief!
Week 3
Day 1: 3 TOTAL BODY HAMMER and optional: 15 MIN LEG HAMMER
Day 2: CHISEL AGILITY or optional: THE MASTER’S CARDIO
Day 3: MAX HAMMER STRENGTH and 10 MIN AB HAMMER
Day 4: DAY OFF
Day 5: TOTAL BODY CHISEL and 10 MIN AB CHISEL
Day 6: HAMMER PLYOMETRICS or optional: THE MASTER’S CARDIO
Day 7: ISO STRENGTH CHISEL and optional: 15 MIN GLUTE CHISEL
Dial in your nutrition with Meal Prep Mondays! Here are some simple meal prep ideas to help you stay on track all week: //tbbcoa.ch/1Oo4TtB
Proper form is key to getting the results you want, as well as preventing injury.
When lifting weights, do NOT bend your hands back at the wrists. It's a common mistake that can lead to a muscle strain or wrist injury. Protect yourself by keeping your hands in line with your forearms. Also, be sure to bend your knees, engage your abs, and lift with your legs when picking weights up from the ground.
Worried you’re not perfecting your workouts? Take this advice from Autumn: https://youtu.be/wzFdQ2eQ6Uw
Today is your rest day, so take a break! Try stretching your sore muscles or getting outside for some fresh air. [Insert your own rest day plans here.]
What are your plans for rest day?
When I eat good, I feel good. Simple, right? But what does eating "good" really mean? To me it means getting dense nutrition, not sugary empty calories. If great taste can be added into the mix, you can't get much better. When I eat and drink the right stuff, I feel amazing. Shakeology is a superfood shake that is filled with the right stuff to make me feel awesome. What is in Shakeology that gets me feeling so good? Check it out: //tbbcoa.ch/1T95XZQ
Beachbody Performance Recover has the optimal types of proteins at just the right levels. I’m sure you’re feeling the difference Recover has made in your workouts—from fueling your muscles, to reducing your soreness.
Learn more about the types of protein you are putting into your body here: //bit.ly/1iGoaNo
I cannot say it enough: Drink plenty of water! Not only will it keep you hydrated and quench your thirst, drinking H20 will help curb your hunger. To figure out how much to drink, take your body weight and divide it by two—that’s how many ounces you should drink!
If you weigh 140 lbs., that would be 140/2 = 70. So 70 ounces a day!
Have you checked out the WATER section on page 26 of the Program and Nutrition Guide? Post your favorite way to spice up your water!
We've made it through another week! Keep up the hard work and you could get incredible results just like Edwin, who lost 12 lbs.!
Week 4
Day 1: CHISEL BALANCE or optional: POWER CHISEL and 10 MIN AB CHISEL
Day 2: MAX HAMMER STRENGTH
Day 3: CHISEL CARDIO and optional: 15 MIN GLUTE CHISEL
Day 4: ISO SPEED HAMMER or optional: HAMMER BUILD UP and optional: 15 MIN LEG HAMMER
Day 6: CHISEL AGILITY or optional: THE MASTER’S CARDIO
Day 7: HAMMER POWER and 10 MIN AB HAMMER
Don't beat yourself up if you miss a day (or two) of exercise. Life can be unpredictable. Just make a commitment to yourself to get back to your daily workouts as soon as you can.
How do you make up for lost workout time?
Feeling like your own worst enemy? Sagi has a message for you: https://youtu.be/wzFdQ2eQ6Uw
Are you getting enough sleep?
Recovery is one of the most misunderstood aspects of physical fitness. Did you know your muscles actually grow while you rest? Make sure you're getting the sleep you need to rest and recover!
Use your rest day to do the things you love. Spend time with family, take a walk, or go see a movie. You want to keep your life in balance and ensure you're managing your stress levels.
What should you do if you cheat on your diet? The short answer – get right back on track!
For the long answer, check out: //tbbcoa.ch/1TRZBLh
By now you should be having fewer cravings. That's because the nutrients in Shakeology feed your body with the stuff it needs, and its 15+ grams of protein help you stay satisfied! What foods has Shakeology helped you stop craving?
By now you may start to realize you're not nearly as sore as you thought you would be—you can thank Beachbody Performance for that! These supplements have ingredients such as pomegranate extract and tart cherry extract specifically formulated to reduce exercise-induced muscle soreness.
Can anyone relate to this testimonial?
"I’m allergic to ibuprofen and aspirin so I used to be sore all the time. But the recovery shakes I take after working out have definitely helped me. I can work out more days during the week and not feel sore the next day."
—Beth
You are halfway through this program! Now is your chance to PUSH YOURSELF FURTHER! https://youtu.be/JKs5reueVQ8
Week 5
Day 1: TOTAL BODY CHISEL and 10 MIN AB CHISEL
Day 2: HAMMER POWER and 10 MIN AB HAMMER
Day 3: CHISEL BALANCE and optional: 15 MIN GLUTE CHISEL
Day 4: DAY OFF
Day 5: ISO SPEED HAMMER and optional: 15 MIN LEG HAMMER
Day 6: CHISEL ENDURANCE or optional: POWER CHISEL
Day 7: TOTAL BODY HAMMER or optional: HAMMER BUILD UP
Need some help getting through a tough workout? Try these tips:
- Mentally prepare.
- Find a workout buddy.
- Get into a routine.
- Make your goals specific.
- Use the 3 Ps: Positive Images, Power Words, and Present Focus
What are some foods and beverages you've given up since starting this group?
Was it as hard as you thought to remove them from your diet? How much better do you feel now that they're not weighing you down? What are some delicious foods you're now eating that you never thought you would?
Please share!
Shakeology isn’t just for shakes. These PB cups are actually made with Shakeology and pack nutrients into something usually unhealthy. Bonus: they taste just as good as the look. Try this recipe:
¼ cup dark chocolate morsels
2 scoops Chocolate Vegan Shakeology
1 Tbsp. psyllium husk powder
½ cup pumpkin puree
6 tsp. all-natural smooth peanut butter, divided use
Preparation:
- Prepare twelve mini muffin cups by lining with muffin papers.
- Place morsels in microwave-safe container. Microwave on 50% power for 30 seconds; stir; microwave for an additional 30 to 45 seconds or until just melted. Do not overcook. Set aside.
- Place Shakeology, psyllium husk, and pumpkin in a food processor. Pulse until it forms a dough.
- Divide dough into 12 small balls; place each ball in a muffin cup. Press dough down into a flat disk with a depression in the middle. Place ½ tsp. peanut butter in each depression.
- Drizzle melted morsels evenly over each peanut butter cup; spread to create a thin chocolate layer on top.
- Freeze for 30 minutes, or until chocolate hardens.
Do you tend to fall victim to the nighttime munchies? Some of my customers use Beachbody Performance Recharge to replace their nighttime dessert. I like to mix it with a little almond milk to make a delicious vanilla pudding.
Message me if you're interested in learning more!
Ever hear a little voice of doubt saying you can't do this? DON'T LISTEN TO IT. I believe in you! And so does Sagi. Here's what he has to say: https://youtu.be/2jfsrLeJwSg
Today was a long one for me. I'm not always bright-eyed and bushy-tailed, which is exactly why Focused Energy Boost in my Shakeology today gave me the perfect amount of healthy energy I needed.
What's a Boost? It's something you add to your shake if you need something extra. Today, I used Focused Energy; but there is also Power Greens, which delivers a full serving of green veggies; and Digestive Health, for the right kind of fiber to help you stay regular.
Interested to learn more? Message me.
If you bought a Performance Challenge Pack, you already have Energize and Recover, but there are a few other additions to the line that might help you fight through and finish your challenge strong.
Message me if you're interested in learning more!
Have you been increasing your weight and/or reps?
Check out The Master’s Hammer and Chisel workout sheets to help you track your progress! You can download them from The Master’s Hammer and Chisel Program Details page on Beachbody On Demand.
Are you getting excited about your results? Remember this is a resistance training program, so you should start to see more definition in your muscles! Check out Susie's results!
Do you any results you'd like to share? If so, please post them below!
Week 6
Day 1: CHISEL AGILITY or optional: THE MASTER’S CARDIO and optional: 15 MIN GLUTE CHISEL
Day 2: HAMMER CONDITIONING and 10 MIN AB HAMMER
Day 3: CHISEL CARDIO or optional: POWER CHISEL
Day 4: DAY OFF
Day 5: HAMMER POWER
Day 6: CHISEL BALANCE and 10 MIN AB CHISEL
Day 7: MAX HAMMER STRENGTH or optional: HAMMER BUILD UP and optional: 15 MIN LEG HAMMER
Case of the MONDAYS? Maybe this message will help: https://youtu.be/A0fJA4JgxFg
One of the best things about The Master's Hammer and Chisel is the customizable nutrition plan. Whether you want to lean out, sculpt and maintain what you've got, or build muscle, you can do it!
When you're evaluating your results, remember the best way to gauge your transformation isn't by the numbers on the scale. It's by looking at how your clothes fit, how you look, and how you feel.
Whose clothes are feeling bigger these days?
Eating more frequently will help keep your blood sugar stable, prevent peaking and crashing, and most importantly—rev up that metabolism! Read this to learn more about the benefits: //tbbcoa.ch/1TabdfD
How is everyone feeling today? Are you energized?
Our trainers don’t lie.
Here’s what (select Autumn or Sagi) thinks about the Beachbody Performance system.
Autumn: //tbbcoa.ch/1NseHYU
Sagi: //tbbcoa.ch/1Wtt3La
With nearly six weeks down, how close are you to doing a pull-up? Can you complete at least one? Have you at least thought about it? If you still haven't given them a shot, you may want to reconsider ...
Here are four reasons you should do them: //tbbcoa.ch/1XnJY17
Sagi has a positive message for you that's sure to brighten your day: https://youtu.be/2peMou07_NA
Week 7
Day 1: TOTAL BODY CHISEL and 10 MIN AB CHISEL
Day 2: ISO SPEED HAMMER and optional: 15 MIN LEG HAMMER
Day 3: ISO STRENGTH CHISEL
Day 4: DAY OFF
Day 5: HAMMER CONDITIONING
Day 6: CHISEL CARDIO and optional: 15 MIN GLUTE CHISEL
Day 7:TOTAL BODY HAMMER and 10 MIN AB HAMMER
Eat good. Feel good. What does that mean? It means putting the right stuff in your body that not only tastes great, but provides dense nutrition and makes you feel great. Who is already feeling good from drinking Shakeology?
As we approach the end of your challenge, it’s really important to pay attention to your results and how your body is feeling with Beachbody Performance.
I’ve been loving that it’s the NATURAL ingredients (like betaalanine to buffer lactic acid buildup, and the pomegranate and tart cherry extracts to help reduce exercise-induced muscle soreness and inflammation) in these supplements that are what have helped take my workouts to the next level.
Have you been able to push harder than you thought possible?
We are so close to the finish line! So I want you to start thinking about what’s next. How are you going to stay healthy after this group is over?
Be sure to incorporate these tips to keep from falling off the weight-loss wagon: //tbbcoa.ch/1VShkpp
Keep up the amazing work! Just two weeks left until you could have results like Adiamond!
Anyone else digging Autumn’s outfit in the workout Hammer Conditioning?
You have to check out all the great styles: //www.teambeachbody.com/shop/apparel
Can you have a bad workout? Here’s what Autumn thinks: https://youtu.be/yqN7AsAdPdE
One week left, you are so close to VICTORY! Sagi is here to cheer you on: https://youtu.be/Qb_beBjdEks
Week 8
Day 1: CHISEL ENDURANCE and 10 MIN AB CHISEL
Day 2: MAX HAMMER STRENGTH or optional: HAMMER BUILD UP and optional: 15 MIN LEG HAMMER
Day 3: CHISEL CARDIO and optional: 15 MIN GLUTE CHISEL
Day 4: DAY OFF
Day 5: HAMMER PLYOMETRICS or optional: THE MASTER’S CARDIO and optional: 15 MIN LEG HAMMER
Day 6: TOTAL BODY CHISEL or optional: POWER CHISEL and optional: 15 MIN GLUTE CHISEL
Day 7:HAMMER POWER and 10 MIN AB HAMMER
You have made it to the final week of our Master’s Hammer and Chisel challenge!
Some words of advice from your trainers: https://youtu.be/6aOf9vNLpq8
I want to see your Sweaty Selfie as you push to the finish line!
Post a pic of yourself crushing it—you are almost there!
Now that you have the ultimate physique, here are some small changes you can take to make your life healthier every single day: //tbbcoa.ch/Small_Changes_For_Health
What simple changes will you adopt to become healthier?
It’s your last rest day during this challenge! Take time to stretch and relax.
Health and fitness is a marathon, not a sprint, so enjoy your last few days of this program and think about what’s next!
Can you believe we’re about finished with our Challenge Group? Do you feel like a Master yet? You should ... you’ve nearly completed 8 weeks of grueling, high-intensity workouts, while incorporating the right nutrition to back them up. Be proud of this—I’m so proud of you!
LOVE The Master’s Hammer and Chisel?
If you want to keep it going, while continuing to push yourself and mix it up, there's a deluxe upgrade kit. Sagi and Autumn designed 4 advanced workouts around an 8-lb. medicine ball to challenge your stability, strength, and power!
Message me if you're interested!
CONGRATS on completing The Master’s Hammer and Chisel challenge!
Remember to take those "after" pictures and write down your new measurements. You’ve earned your progress and it’s time to show off to others! You can enter the Beachbody Challenge contest and you’ll not only have the chance to win big cash prizes, but you will even receive a free gift while supplies last. Go to BeachbodyChallenge.com for details.
I've enjoyed going through this journey with you and I hope that this is just the beginning of a healthier you!