Motivation Shakeology Nutrition Fitness Rest Day Check-In Getting Started Success Story Trainer Tips
Download all images in this Challenge Guide
Week 0
(Week prior to challenge start date)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!
- Where do you live?
- What's your occupation?
- Which Shakeology flavor are you drinking?
- Name one part of your body you'd like to work on the most.
- What kind of dance experience do you have?
- Why did you choose CIZE?
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!
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!
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?
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
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
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?!
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?
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
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
Check out Shaun T's message for Week 2: https://youtu.be/T1U3hGEm51I
Did you find Shaun's dance demo helpful?
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
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
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
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
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?
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
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?!
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
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
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
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.