Challenge Group Guide


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Motivation   Shakeology   Nutrition   Fitness   Rest Day   Check-In   Getting Started   Success Story   Trainer Tips  



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Week 0

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

Welcome to our CIZE Challenge Group! I'm so excited for us to get started on our fitness journey together. The next few weeks are going to be challenging, but you will have such a blast learning the moves that you'll forget you're actually working out—and losing weight! I will be posting on this page daily, and I encourage everyone to post and comment on the page as well.

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. Which Shakeology flavor are you drinking?
  4. Name one part of your body you'd like to work on the most.
  5. What kind of dance experience do you have?
  6. Why did you choose CIZE?
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Day 2
Getting Started

If you haven’t already, log in to Beachbody On Demand, where you’ll be able to stream your CIZE workouts and access the Eat Up! Guide, calendars, 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!

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Day 3
Getting Started

Now that you've either gotten your Challenge Pack or logged into Beachbody On Demand, here are some tips to get familiar with CIZE:

1. Start by checking out all of the materials in your kit
2. Read the Get Started Guide
3. Read the Eat Up! Guide, which includes the meal plan
4. Go grocery shopping so you can make the healthy recipes from the meal plan

Let's #CIZEITUP!

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Day 4
Getting Started

Now it's time to choose your daily workout schedule! Remember, there are two different calendars you can follow—the Beginner Calendar and the Advanced Calendar. With the Beginner Calendar, you can go at your own pace and track your progress. With the Advanced Calendar, you have a set schedule that tells you which workout to do every day.

I recommend you block off those times on your calendar so nothing else can get in your way. No excuses!

Which calendar will you be using?

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Day 5
Success Story

If this doesn't get you excited to start, I don't know what will—look what you can achieve when you #CIZEITUP for 4 weeks! Kaitlin lost 21 lbs. with CIZE and Shakeology and is in the best shape of her life!†

†Results vary depending on starting point and effort.

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Day 6
Nutrition

If you don't already have the color-coded portion-control containers mentioned in the EAT UP! meal plan, you might want to consider adding them—they're not required but are a great way to keep your eating on track: https://teambeachbody.com/shop/-/shopping/BBPrtnFixCont?referringRepId=yourID

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Day 7
Getting Started

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: Crazy 8s
Day 2: Crazy 8s & 8 Count Abs
Day 3: Crazy 8s
Day 4: You Got This & 8 Count Abs
Day 5: You Got This
Day 6: You Got This & 8 Count Abs
Day 7: Rest
Day 1
Trainer Tip

Check out Shaun T's personal message for Week 1: https://youtu.be/4zD3rJ1drJA

Are you excited to feel the music, feel the beat, and dance like no one's watching?!

Day 2
Getting Started

Don't forget to record yourself the first time you do a routine and again once you have mastered it. Share your "before" and "after" videos here with the hashtag #CIZEITUP. I would love to see your progress!

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Day 3
Fitness

We're all here to keep each other accountable but sometimes you need extra motivation to keep it going. Here are 3 tips I use to stay committed to my goals: https://tbbcoa.ch/298ydKI

Do you do any of these now or have other tips that could help the group?

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Day 4
Shakeology

When it comes to improving your digestion, Shakeology absolutely is a game-changer. How many of you have already noticed a change in your digestive behavior?

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Day 5
Check-In

How is CIZE going so far? What dance move or routine was the most challenging for you? What was the most fun?

You should be proud of yourself for getting through the first week!

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Day 6
Fitness

Sore, hungry, or slow? Embrace it! They're actually signs that CIZE is working for you. Don't worry, it's just in the foundational phase, which will lead to the ultimate goal of feeling great, being less hungry, and performing better in our daily lives. To find out more, check out this helpful article: https://tbbcoa.ch/295As1V

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Day 7
Rest Day / Trainer Tip

It's rest day! Need some help getting motivated for next week? Watch this chat with Shaun T where he shares his tips for getting started with a fitness program and how to motivate yourself to achieve your goals: https://tbbcoa.ch/2994ZsQ


Week 2


Day 1: Full Out
Day 2: Full Out & 8 Count Abs
Day 3: Full Out
Day 4: In the Pocket & 8 Count Abs
Day 5: In the Pocket
Day 6: In the Pocket & 8 Count Abs
Day 7: Rest
Day 1
Trainer Tip

Check out Shaun T's message for Week 2: https://youtu.be/T1U3hGEm51I

Did you find Shaun's dance demo helpful?

Day 2
Nutrition

How was your first weekend following the EAT UP! meal plan? Remember, if you're going out with friends, you can always use the Weekend Survival Guide to order healthy and delicious meals. Also, remember the following:

Eat Less CRAP:
Carbonated drinks
Refined sugar
Artificial sweeteners and sugars
Processed foods

Eat More FOOD:
Fruits and veggies
Organic lean proteins
Omega-3 fatty acids
Drink water

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Day 3
Motivation

Let's all share our progress—post "before" and "after" videos of your moves! Here's mine to start us off. I might have 2 left feet but having fun working on it! #CIZEITUP

Day 4
Success Story

Take a look at Melissa's dramatic transformation from doing CIZE and drinking Shakeology. She lost 12 lbs. You will get there too—keep up the hard work!†

†Results vary depending on starting point and effort.

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Day 5
Check-In

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?

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Day 6
Shakeology

Okay, so I love my Shakeology with a simple banana, water, and ice but sometimes I'm craving something a little special. My go-to to satisfy my extra-sweet tooth without going too overboard is this delicious recipe:

S’mores Shakeology
Total Time: 5 min.
Prep Time: 5 min.
Cooking Time: None
Yield: 1 serving

Ingredients:
1 cup unsweetened vanilla almond milk
1 tsp. pure vanilla extract
1 scoop Chocolate Shakeology
2 tsp. ground whole wheat graham cracker crumbs, divided use
1 cup ice

Preparation:
1. Place almond milk, vanilla extract, Shakeology, 1 tsp. graham cracker crumbs, and ice in blender; cover. Blend until smooth.
2. Pour into a serving glass and garnish with remaining 1 tsp. graham cracker crumbs; serve immediately.

For more recipes, check out: https://www.shakeology.com/shake-recipes

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Day 7
Rest Day

Today is your rest day, so take a break! Try stretching your sore muscles or get outside for some fresh air. (Insert your own rest day plans here.) What are your plans for rest day?

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Week 3


Day 1: Crazy 8s
Day 2: You Got This & 8 Count Abs
Day 3: Full Out
Day 4: In the Pocket & 8 Count Abs
Day 5: Crazy 8s & You Got This (CIZE IT UP 3x each)
Day 6: Full Out & In the Pocket (CIZE IT UP 3x each), 8 Count Abs
Day 7: Rest
Day 1
Trainer Tip

Check out this week's video from Shaun T: https://youtu.be/Fpt9cAPAXj8

Can you believe we have already made it to Week 3? How is everyone feeling?

Day 2
Nutrition

Are you sabotaging your weight loss? https://tbbcoa.ch/299Y5mY

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Day 3
Shakeology

With Shakeology, you're getting tons of health-nut ingredients every day without even thinking about it! The bilberry may look like a delicious little fruit, but it is so much more. This berry is packed with supernutrients that transform this fruit into a superfood.

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Day 4
Nutrition

Hydration, hydration, hydration! Water helps curb hunger. Not only will water keep you hydrated and quench your thirst, it will help you feel full.

Have you been using the Water Bar in the EAT UP! Guide? Post your favorite way to spice up your water!

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Day 5
Motivation

Believe in yourself. My #1 tip is not an exercise or nutrition tip. It's simply to believe in yourself and your ability to overcome whatever physical, mental, and emotional challenges you face. If you believe in yourself first, the rest will follow.

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Day 6
Success Story

We've made it through another week! Do you know that if you keep up the hard work during every workout, you can get incredible results just like Brian? He lost 23 lbs. with CIZE!†

†Results vary depending on starting point and effort.

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Day 7
Rest Day

Be sure to 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 do you like to do on your rest day?

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Week 4


Day 1: Go For It & 8 Count Abs
Day 2: Go For It
Day 3: Go For It & 8 Count Abs
Day 4: Livin in the 8s
Day 5: Livin in the 8s & 8 Count Abs
Day 6: Livin in the 8s
Day 7: Rest
Day 1
Trainer Tip

Congratulations on starting your final week! Check out this week's video from Shaun T: https://youtu.be/OiAjxZK8FTY

How pumped are you to show off that CIZE IT UP tank top?!

Day 2
Fitness

Who wants to keep dancing for 4 more weeks with the Deluxe Weight-Loss Series? It comes with 2 more dance courses, color-coded containers, weighted wristbands, LOSE IT! Guide, and Deluxe Calendar: https://teambeachbody.com/shop/-/shopping/CIZEWLSeries?referringRepId=yourID

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Day 3
Nutrition

Sometimes salads can actually set you back with your progress if you're not careful about what you're putting into them. Are you making these salad bar mistakes? https://tbbcoa.ch/296lNmY

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Day 4
Motivation

It's one of our last CIZE workouts together, and I want to see you SWEAT! Share your post-workout selfie! Here's mine to get us started! #CIZEITUP

Day 5
Check-In

We're almost finished with Week 4! Are people commenting on your results and asking how you did it? Are you interested in helping others become healthier and hosting your own Challenge Groups?

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Day 6
Check-In

It's our last workout day! Don't forget to record your "after" video and photo to share with the group tomorrow. You have all come so far! How has your life changed through this experience?

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Day 7
Motivation

Congrats on completing CIZE!

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.


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