Challenge Group Guide


   OR FILTER BY:         
Select the content topics you'd like to view and then click "Filter."

Motivation   Shakeology   Nutrition   Fitness   Recipes   Check-In   Getting Started   Beachbody On Demand   Trainer Tips  



Download all images in this Challenge Guide

 

Week 0

(Week prior to challenge start date)
Day 1
Getting Started

Welcome, everyone! Throughout our journey, I'll be posting healthy eating and fitness tips, inspirational thoughts and quotes about yoga, recipes, and more. But this group isn't just for me to post stuff–it's for you to ask questions, get answers, and connect with each other.

Here's a list of questions to introduce yourselves to one another. Paste your answers in the "comment" section!

  1. Where do you live?
  2. What’s your occupation?
  3. What do you usually have for breakfast?
  4. Have you ever tried yoga?
  5. Why did you decide to join this 3 Week Yoga Retreat Challenge Group?
  6. What do you hope to achieve by the end of our Challenge Group?
image
Day 2
Getting Started / Trainer Tip

How important is consistency with yoga? Vytas, one of the yoga instructors featured in the 3 Week Yoga Retreat, shares his advice: https://youtu.be/iQ6O4Rm6T-4

Make sure you think about this when approaching Day 1 of your 3 week retreat.

Day 3
Getting Started / Nutrition

Nutrition is a key part of any fitness program, so for the next 3 weeks, focus on feeding yourself only healthy, clean foods. I recommend you spend some time today throwing out all of the unhealthy food and beverages from your home. The truth is if the "treat" isn't around when your cravings hit, you WON’T eat it.

What foods will you throw away today?

image
Day 4
Getting Started

There are tons of great resources available to help you succeed with 3 Week Yoga Retreat. Here are some of my favorites:

  • Beginner’s Basics videos on Beachbody on Demand breakdown some of the frequent poses and concepts you’ll see throughout your 3 weeks!
  • Class Calendar helps you to stay on track each day of the program: //tbbcoa.ch/3YR_Calendar
  • The Quick Start Guide helps explain the yoga program and what you need to get started: //tbbcoa.ch/3WKYoga_Quick_Start
  • Pose Tracker is a great way to see your progress throughout the 3 week program. Make sure you check it out to mark your progress! //tbbcoa.ch/PoseTracker
image
Day 5
Getting Started / Nutrition

Meal prep is so important to staying on track with your nutrition and fitness regime. Check out these tips to get started with your own meal prep regimen: //tbbcoa.ch/Meal_Prep_Tips

image
Day 6
Beachbody On Demand / Getting Started

If you haven't already, download the Beachbody On Demand app, where you can stream all of the yoga classes from the program, plus access the Quick Start Guide, Class Calendar and Pose Tracker, right from your iPhone or iPad. This is a great way to keep everything you need right in your pocket!

image
Day 7
Getting Started

SMILE! Take your "before" photos and videos today, so that you can track your progress throughout the next 3 weeks. Also, be sure to break out the pose tracker and snap a shot of yourself in each of the poses indicated. You’ll be shocked at your progress in each pose by the end of the program. I know not everyone likes to document things about themselves—but trust me, make sure you take your photos now and you'll be thankful later.

As a side note, if you submit your “before” and “after” photos and measurements, and share your story at BeachbodyChallenge.com, you'll receive a free gift and will be entered for a chance to win big cash prizes.

image

Week 1


Day 1: Core
Day 2: Stretch
Day 3: Balance
Day 4: Flow
Day 5: Flow On-the-Go
Day 6: Relax
Day 7: Take 10 AM/PM/Abs
Day 1
Motivation

Day 1 – Take a deep breathe, and let’s get started!

Building a strong yoga foundation isn’t easy, but it starts here with Vytas this week (the “Foundation” week). The key is to make steady progress, every day, with every class. The only way to get anywhere is one step at time!

How will you keep yourself on track?

image
Day 2
Fitness

Its Stretch day! Can you touch your toes? #StretchItOut

image
Day 3
Nutrition

I can’t stress it enough: while on this program, don’t forget about healthy nutrition! Yoga + clean eating is a winning formula. It may not be easy, but I promise, it will be SO worth it!

image
Day 4
Shakeology

If you’re drinking your Shakeology, you might be noticing a few changes, especially with all the health benefits of doing yoga every day. For me, it is increased energy, which I can’t get enough of!

What positive changes have you noticed since starting to drink Shakeology?

image
Day 5
Trainer

Need some extra tips to finish out week 1? Check out this video from Faith, who discusses being present throughout your yoga class: https://youtu.be/HK5r0YphD0s

Day 6
Check-In

Yoga isn’t only about weight loss. It’s also about increased flexibility and feeling good about yourself! After relaxing with Faith today, I jotted down my progress. Can’t wait to see how I feel at the end of 3 weeks.

Have you tracked your progress? If not, get to it!

image
Day 7
Check-In

Week 1 is almost in the books! Today is “choose your own adventure.” Faith has three 10-minute classes for you to choose from.

Which one are you going to do? #Take10

image

Week 2


Day 1: Core
Day 2: Stretch
Day 3: Balance
Day 4: Flow
Day 5: Flow On-the-Go
Day 6: Relax
Day 7: Take 10 AM/PM/Abs
Day 1
Motivation

What motivates you to roll out the mat every day? For me it’s the opportunity to start the day with a positive mindset.

image
Day 2
Nutrition / Recipe

Snacking is one of the hardest things for me to control. But who said snacking can’t be healthy? Check out some of these awesome and healthy snack ideas! #healthysnacking //tbbcoa.ch/2aQOdk8

image
Day 3
Motivation / Trainer Tip

Need some motivation to get past hump day? Watch this inspirational message from Elise about practicing positivity. That’s what yoga is all about! https://youtu.be/TfbEbelapxw

Day 4
Beachbody On Demand / Fitness

Has anyone streamed a 3 Week Yoga Retreat class outside, at the beach, or while traveling with Beachbody On Demand yet? If so, let us know your favorite places to do yoga!

image
Day 5
Shakeology / Recipe

Instead of grabbing a packaged protein bar, why not make your own? These Shakeology Sunshine Bars take 10 minutes to prepare and taste so good that you won’t believe they’re healthy! //tbbcoa.ch/SHK-Sunshine_Bars

image
Day 6
Trainer Tip

As I’ve said many times before, healthy nutrition is key. But nourishing your mind is just as important. Listen to these inspirational words from Elise to get you through the end of the week! https://youtu.be/98ZaQBof7UQ

Day 7
Check-In

Its #Take10 Sunday! I’m going to work on my abs with Faith. Which class are you going for today?

image

Week 3


Day 1: Core
Day 2: Stretch
Day 3: Balance
Day 4: Flow
Day 5: Flow On-the-Go
Day 6: Relax
Day 7: Take 10 AM/PM/Abs
Day 1
Trainer Tip

It’s the start of our last week with 3 Week Yoga Retreat! Take Vytas’ advice and set up a great space for your yoga practice. It will keep you coming back for more: https://youtu.be/MSPGhqN7HOc

Day 2
Recipe

I’m always trying to find new recipes to explore to keep things fun and exciting with my meal prep. If you’re like me, check out some of these fresh ideas for lunch or dinner: //tbbcoa.ch/1Oo4TtB

image
Day 3
Check-In / Fitness / Nutrition

As we near the end of our Retreat, I’m curious: How will you continue to improve your nutrition and fitness?

For some of you, completing another round of 3 Week Yoga Retreat will be a great way to continue with your healthy lifestyle. But if you’re ready to take it to the next level with different workouts and clean eating, I suggest you check out the other amazing programs available on Beachbody on Demand.

Which one are you interested in?

image
Day 4
Trainer Tip

We are nearing the homestretch everyone! I bet you’re as excited as I am.

Focus on finishing the program strong with this great advice from Ted: https://youtu.be/UHfbjQnPQJ4

Day 5
Shakeology

Do you have a favorite Shakeology recipe yet? I personally love adding chia seeds, granola, and strawberries with any flavor of Shakeology to get a delicious shake.

What do you add to yours to customize it?

image
Day 6
Nutrition / Recipe

What new healthy recipe or food did you add to your nutrition regime? Which one was your favorite?

Comment below!

image
Day 7
Check-In / Motivation

Congrats — we made it everyone! I hope you feel as great as I do.

Be sure to check back in with the pose tracker and take your "after" photos, as well as your measurements. Also, remember to enter your results into the Beachbody Challenge contest to get a FREE GIFT and a chance to win some serious cash prizes. For details, go to Beachbody Challenge.

You've come so far, but I encourage you to keep up your fitness and nutrition regime! Who's planning to do another round??

image

Top