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Multi-Programme Challenge Group Guide


Get content you can customise and share with your Multi-Programme Challenge Groups.

        Getting Started

  1. Create a Challenge Group in the My Challenge Tracker Coach Portal, and invite your participants to download the My Challenge Tracker App. Alternatively, you can set up a private Facebook® group.
  2. Post Week 0 topics to your group's feed.

        Challenge Group Best Practices

  • Use My Challenge Tracker. My Challenge Tracker was designed to help you run your Challenge Groups and get your customers the best results possible. Using the app, your participants can track their workouts, Shakeology, weight, measurements and progress photos, while interacting with one another in a closed forum. Simultaneously, with the Coach Portal, you can gain insights into your participants’ daily activities to help keep everyone accountable.
  • Kick off with a group meeting and set expectations. Whether in person, via Zoom or over the phone, holding an initial group meeting is a great way to set clear expectations that can define a rewarding experience for your participants. It also creates a team culture where participants can feel a sense of belonging and gain encouragement from others. Walk them through the My Challenge Tracker app, showing them how to track their activity and engage within the group. Tell them what they need to do to be successful (i.e., check in daily, drink Shakeology, set realistic short-term and long-term goals, etc.). Share how you and others in the group will support them along the way.
  • Share the Team Beachbody meal prep guides. These guides are tailored to different calorie needs and make meal prep simple, providing grocery lists and step-by-step instructions for planning breakfasts, lunches, dinners and snacks — one week at a time.
  • Lead by example with our #1 Vital Behaviour, be proof the products work. Track your activity and share your experiences daily, so your participants can replicate actions that will help them succeed.
  • Connect and check in with participants constantly. Hold a weekly zoom call for your challengers to ask questions and share successes and challenges to increase group engagement and morale. Additionally, if you notice someone hasn’t been logging their activity, reach out to them individually to make sure everything is okay and encourage them to get back on track. They’ll be more likely to stick with the challenge if they know someone is holding them accountable.
  • Surprise your participants; throw down a challenge. Whether it’s a day where everyone completes 10 push-ups, shares their favourite meal photo and recipe, or does the most squats in a minute, small prizes or contests can help keep your participants engaged and motivated.
  • Recognise, Recognise, Recognise! Another Coach vital behaviour, it’s key to recognise the positive changes and healthier lifestyle choices people make, no matter how small. Recognition keeps challengers engaged and motivated. Consider designating a day of the week to highlight someone’s success, or, better yet, do it daily.
  • Encourage participants to submit their results to the Beachbody Challenge contest. Everyone loves free stuff. Make sure your participants enter the contest once they complete their challenge to get rewarded with a free completion prize.
  • Continue with the momentum even after your Challenge Group ends. Check out these tips for effectively wrapping up your Challenge Groups and getting your participants to join your next challenge – or transition to become a Coach.

        Note Regarding Links

This guide contains links to products and resources on TeamBeachbody.com. To ensure you receive credit for any sales made through these links, simply append this (inserting your OWN Coach repID) to the end of the URL: ?referringRepId=yourID

For more products links, visit the Coach Link Generator.


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Beachbody On Demand   Beachbody Performance   Check-In   Fitness   Getting Started   Motivation   Nutrition   Shakeology   Success Story  

 

Week 0

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

Welcome to our Challenge Group! I'm absolutely thrilled to have you all here. Throughout these next [insert number] days, I'll be posting my fitness and nutrition tips, Success Stories, inspiration, recipes, and more!

Use this group to ask questions, get answers, and connect with each other to stay accountable to your goals. We are in this challenge together, so let's start by getting to know each other. Copy and paste your answers to the following questions below in the comment section:

  1. Where do you live?
  2. What's your occupation?
  3. Will you be drinking Shakeology and/or Beachbody Performance?
  4. Why did you decide to join this Challenge Group?
  5. What's one thing your fellow group members and I can do to help you reach your goals?
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Day 2
Getting Started / Beachbody On Demand

If you haven't received your programme and are wondering what the workouts look like OR what you're going to eat for the next few weeks, check out Beachbody On Demand. Here you can stream all your workouts and access your programme materials, including the nutrition plan and workout calendar—all in one place.

Because you can access your programme from nearly any device with internet connection—laptop, tablet, smartphone, and TV—Beachbody On Demand is super convenient, whether you're just starting a programme or are within the final week of finishing. Excuses like missing a workout, not following the nutrition guide, etc. no longer apply because you can most always access the programme as you go without having to drag along a box of DVDs and printed material. Even if you don't have an internet connection, you can download workouts and content to your phone with the iPhone app and reference them at any time.

Click here to log in: https://www.beachbodyondemand.com/login (Subscription fees apply. See website for full details.)

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Day 3
Getting Started / Nutrition

What you eat accounts for 80% of your results, so it's key to stick with your programme's meal guide.

Take a look at it and then spend some time today throwing out all the unhealthy food and beverages from your refrigerator and cupboards. The truth is, if the "treat" isn't around when your cravings hit, you CAN'T eat it. And chances are, your urges will pass long before you drive all the way to the store.

What foods will you throw away today?

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Day 4
Getting Started / Nutrition

Hopefully you already tossed all the junk from your home. Now for the fun part—shopping for healthy food! Here's a shopping tip I give all my new challengers: stock your shopping trolley with at least 30% veggies! That way you'll have enough for generous veggie portions at every meal.

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Day 5
Shakeology

Part of what makes Shakeology special is the globally harvested ingredients that go into each bag. Shakeology’s co-formulator, Darin Olien, has travelled the world finding the best sources for the superfood ingredients in Shakeology, like maca and matcha.

Check out this video from his Peruvian adventure to get a behind-the-scenes look at what goes into Your Daily Dose of Dense Nutrition: https://youtu.be/YwNqCHtKmP4

Beachbody Performance

I can tell you from firsthand experience that Beachbody Performance Energize and Recover help me get the most out of my workouts. But you probably have some questions about what makes these supplements different from everything else on the market. Well here are just a couple things that sets them apart:

  • Developed by Harvard-trained scientists using cutting-edge sports science and nutrition research.
  • Formulated with ingredients scientifically shown to help make a difference in intense exercise performance, sharpen focus, and help support a growth in muscle mass.***
  • No gimmicky ingredients. Beachbody Performance is backed by evidence-based ingredients to help improve performance.
  • No artificial colours, flavours, sweeteners, or preservatives.

Contains caffeine, which enhances mental alertness during intense muscular activity. Requires 2 scoops
***High in Protein. Protein contributes to the maintenance of muscle mass.

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Day 6
Getting Started / Motivation

What are your goals for this challenge?

Setting goals is crucial to achieving results, and can provide you with focus, motivation, and a means of measuring your progress.

If you haven't set them already, you can use these tips below to get started.

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Day 7
Getting Started

Tomorrow's the big day—the first official start of your challenge! If you haven't already, make sure you take your "before" photos, weight, and measurements. That way you'll be able to see how much progress you're making as you complete the programme. I know it can be hard to document things about yourself that you want to change, but trust me…do it now and you'll be so thankful later when you see just how far you've come!

Not to mention, tracking your "before" and "after" info is the only way you can enter the Beachbody Challenge Contest to get a free gift and potentially win some cash.

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Week 1


Day 1
Getting Started / Motivation

Make today awesome—it's the first day of your challenge! Share how your first workout went. Don't worry if the workouts seem difficult—it usually takes a few run-throughs to get used to the moves.

PS: Don't forget to enjoy your Shakeology or Beachbody Performance supplements today!

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Day 2
Success Story

Talk about motivation! Breonna was disappointed with how she looked and was tired of not doing anything about it. By completing several Beachbody fitness programmes, drinking Shakeology, and eating clean, she lost 67 POUNDS and gained the confidence to pursue a modeling career!*

"I was extremely proud when I arrived at a photo shoot and the photographer asked me if I had a trainer! I said, 'No, I just use the diet plans that come with Beachbody programmes and I stick to my workouts!'"

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

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Success Story

After tearing her ACL playing competitive volleyball and losing her mother to terminal cancer, Emily became depressed and stopped caring for herself. However, once she had her second child, she decided something needed to change and turned to Beachbody fitness programmes and Beachbody Performance to help her get fit for her daughters. Now she's down 67 POUNDS!*

"I can't believe the difference Beachbody has made. I'm no longer the mum that parks her kids in front of the TV all day. We're always on-the-go and I can play with them without getting tired!"

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

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Day 3
Fitness / Nutrition

I LOVE that you all are committed to crushing it every day! Here are 3 tips to help you make the most of your hard work:

  1. Get plenty of sleep—at least 7 to 8 hours. Catching those z's is super-important to help your body recover and build muscle.
  2. Make sure you're consuming Shakeology or Beachbody Performance supplements.
  3. Drink plenty of fluid! It's crucial to your performance during a workout. Staying hydrated ensures you maintain your body's fluid balance. Why's that important? Just a little loss of fluid through sweat can significantly impair your power and performance.

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Day 4
Beachbody On Demand

I've said it before, with Beachbody On Demand you can take your programme on-the-go, so you have no excuses. But what does that really mean for you? Let's break down a few scenarios:

  1. You're on a business trip and realise your hotel room doesn't have a DVD player. Do you miss a workout? No! You can stream it right from your laptop in your hotel room.
  2. While on the way with the kids to grandma and grandpa's for the weekend, you realise you left your nutrition guide at home. Do you turn around and go back for it? Or worse yet, forgo your nutrition for a few days and binge on everything in sight? Heck, no! You know you can access your nutrition guide from your tablet.
  3. One weekend you stay at a campsite where there's no internet access. Do you let your fitness take a backseat for the next few days? NO. You already downloaded your workouts to your phone with the iPhone app, so you can access them at any time.

I think I've made my point. And Beachbody On Demand isn't just convenient for traveling. It's useful every day! For instance, while waiting to pick up my son from school, I glance at my workout calendar from my phone to see what I have scheduled for the day. That way, when I get home I'm mentally prepped for my workout.

Have you streamed Beachbody On Demand outside your home? Please share!

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Day 5
Shakeology

Real talk: Did you know Shakeology can help support healthy digestion? That's because it is formulated with calcium, prebiotics, probiotics, fibre, and digestive enzymes.

Beachbody Performance

Get that "tingly" feeling after taking Energize? Don’t worry. Energize contains beta-alanine, which can create a mild tingling or itching sensation on the skin for some people. This response is common and typically subsides within 60 to 90 minutes.

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Day 6
Fitness

Anyone feeling sore or hungry? If so, that's GOOD! It means your programme is working. Because you're pushing your body in new ways, you're breaking down the muscle so it can rebuild stronger.

This also helps explain why you're hungry, even if you've been following your nutrition plan to the T. When your body is in breakdown mode, it starts craving more nutrients. It's all just part of the process to getting stronger and fitter!

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Day 7
Check-In

Big props to everyone—Week 1 is in the books! Now that you have 7 days of your programme under your belt, what's one thing you want to do better next week?

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Week 2


Day 1
Motivation

Remember, every expert started their journey as a beginner. Don't be discouraged if things are tough right now—keep at it and you will see progress!

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Day 2
Fitness

Did you know some people actually GAIN weight before they start losing it? If you notice the scale has been creeping up, several things could be happening:

  1. You're building muscle faster than you're dropping fat. This will also curb in a few weeks.
  2. You're not eating enough. Make sure you read your nutrition guide—it has all the information you need to make smart choices in the kitchen.
  3. Excess stress could be the culprit. Putting your body under too much stress by under-eating and performing a lot of high-intensity exercise that you're not used to could actually impede your results.

Don't give up! In a couple of weeks, these issues tend to resolve themselves. But if you're still having problems, I encourage you to post your questions and I'll do my best to get you answers.

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Day 3
Success Story

Nina was an exhausted parent who wanted to transform her health and body to set a better example for her kids. She took the plunge with Beachbody fitness programmes and Beachbody Performance supplements—and lost 35 pounds!*

"Now I have the energy to keep up with my kids, but my proudest achievement is that I'm a much better role model for them!"

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

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Day 4
Fitness

FORM TIP: If your programme has weights, make sure you keep your hands in line with your forearms when lifting. Avoid bending your hands back at your wrists. This will help you prevent muscle strain and injury!

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Day 5
Shakeology

You know what they say...it's easier to stick with it than to start over! I want you to focus on being consistent with your nutrition this week. And one of the easiest ways to do that is by enjoying your Shakeology every day!

How do you stay on point with your nutrition? Do you keep Shakeology in the car? Do you prep your meals for the week? Share your tips for being consistent in the comments!

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Beachbody Performance

When I'm really feeling it after a tough workout, it's harder for me to stick to my workout schedule—which makes it even harder to make any progress. Sound familiar? If you're finding it hard to stay consistent because you're feeling really beat, try drinking your Beachbody Performance Recover within 30 minutes of your workout. In addition to 20 grams of protein, which contributes to a growth in muscle mass, and a blend of BCAAs (branched-chain amino acids), it also includes pomegranate juice, which has been receiving a lot of notoriety in the field of sports nutrition. It's totally helped me stay consistent in my workouts...let us know how it works for you!

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Day 6
Motivation

It's so much easier to reach your goals when you know others are on the same journey. You're almost done with Week 2, everyone! Tag someone from the group and give them some motivation for the day!

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Day 7
Motivation

Who needs the scale? There are better ways to track your progress during your challenge—like how your clothes fit, if the moves feel easier, or through your measurements! For the next [insert number] days, I want you to focus on tracking your measurements WEEKLY. Not only will this help you see meaningful change (like inches lost or muscle gained), but it will help you figure out if you need to adjust your calorie intake.

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Week 3


Day 1
Check-In

Congrats! You made it to Week 3. How are you feeling? If you ever have any questions, feel free to send them my way and together we will find a solution that works for you.

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Day 2
Nutrition

I don't know about you, but I find it easy to overeat at mealtime. What can I say, I just LOVE food! But to avoid feeling stuffed, I portion out my meal, eat it, and then wait 20–30 minutes for my brain to tell my body it's full. This trick usually works for me and helps keep my nutrition on track. Do you have any tips to avoid overeating?

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Day 3
Success Story

Melanie lost more than 20 pounds in just 2 months!*

"It blows my mind that so much can change with consistency, intentional nutrition, 30-minute workouts, and accountability from like-minded individuals! My co-workers, family members, and friends have noticed a significant improvement in my energy level, physique, and positive outlook on life!"

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

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Day 4
Fitness

I'm so impressed with everyone's work ethic! Keep pushing—I promise you won't regret it later. If you're still finding it hard to get through the workouts, try these tips to conquer the next one:

  1. Mentally prepare.
  2. Find a workout buddy (even if it's your spouse or neighbour).
  3. Get into a routine and make it a priority.
  4. Remember why you started.
  5. Use the 3 P's: Positive images, Power words, and Present focus
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Day 5
Shakeology

Here's a tasty recipe that is an absolute must try 😉

Nutty Buddy Shakeology
1 cup water
1 cup ice
1 scoop Vanilla Shakeology
½ large banana, cut into chunks
1 Tbsp. all-natural almond butter

Calories: 296

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Beachbody Performance

No matter what level of athlete you are, timing your pre-workout nutrition is important if you want to maximise the work you're about to do. If you need to eat before a workout, do so at least 2 hours before exercising to give your body time to digest. And be sure to take your Beachbody Performance Energize 30 minutes before sweating it out—that gives it plenty of time to kick in!

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Day 6
Fitness

Here's one reason to catch more z's—to help you get results! Not only is it important to lock in those 8 hours to help your body recover from your workouts, but according to research, taking a protein supplement before bed coupled with a good night's rest can actually help with muscle growth when you’ve been exercising vigorously: https://tbbcoa.ch/1Vei4UU

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Day 7
Motivation

Like I've said before, stress releases cortisol, which can make it harder to lose fat from your midsection. Unfortunately, the negative effects of stress don't stop there. Increased cortisol can effect recovery and encourage muscle breakdown—NOT COOL. That's why it's important to step back and take a deep breath every once in a while.

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Week 4


Day 1
Beachbody On Demand / Fitness

We've entered Week 4! WHAT?!

Whatever programme you're completing, I encourage you to follow it to a T. All of Beachbody's programmes are proven, but you really need to follow the programme's guidelines (i.e., workout schedule and eating guide) to get the best results. That's not to say you can't complement your programme with some extra physical activity. There may be times when you feel energised and want to add another workout to your routine. On other days, you may just want to relax with some extra stretching and meditation exercises. It's for times like these I'm thrilled to be a Beachbody On Demand member. From yoga to cardio to strength and resistance-training, Beachbody On Demand gives you access to hundreds of workouts ready to stream when you need them.

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Day 2
Nutrition

Forget that old food pyramid you grew up with. This is what your plate should look like!

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Day 3
Shakeology

This story is straight-up inspiring. Because of her weight, Sherry felt like she wasn't focusing on what was important: making happy memories with her family. However, since completing several Beachbody fitness programmes and supplementing her healthy eating programme with Shakeology, she's lost 40 pounds* and is loving life right now!

"I wake up with a passionate fire for life! I feel like I can accomplish anything that comes my way and can live happily no matter what size I am. I've completed a Tough Mudder race, a Colour 5K, and I even became an INSANITY Instructor!"

*Results vary based on effort and following Beachbody’s healthy eating plan.

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Beachbody Performance

Carrie struggled with body issues her entire life and decided something needed to change. She turned to Beachbody fitness programmes and Beachbody Performance to help her develop a healthy and sustainable routine. Now she loves working out—and has lost 90 pounds!*

"I always thought of exercise as a way to lose weight, but now I see it as a vital behaviour. It's a way of life and it's fun! There's a sense of accomplishment in finishing a Beachbody programme."

*Results vary based on effort and following Beachbody’s healthy eating plan.

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Day 4
Fitness / Nutrition

Ever wonder what you should eat if you like to work out in the AM?

Your body can resynthesise muscle glycogen stores (an energy source) within a day with adequate carbohydrates from your diet. But if you need a little fuel in the morning, try eating a banana or small bowl of oatmeal. Those options will give you the energy you need to power through your morning sweat session without weighing you down.

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Day 5
Shakeology

Any birthdays out there? Celebrate with this sweet and healthy treat.

Red Velvet Birthday Cake Shakeology
⅔ cup water
⅓ cup unsweetened beet juice
1 scoop Vanilla Shakeology
¼ cup reduced-fat (2%) plain Greek yogurt
1 tsp. raw honey

Calories: 213

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Beachbody Performance

Ever wondered why Beachbody Performance Recover contains not one, but three different kinds of proteins? Your body digests the whey, pea, and casein proteins found in your Recover drink at different rates to provide a rapid and sustained supply of nutrients that help support post-workout muscle protein synthesis (the process required for muscle rebuilding and adaptation alongside your training programme).

Have you noticed the difference since using Recover? Share your experience with the group!

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Day 6
Fitness

Remember, the road to getting healthy and fit is a journey. It won't always be easy. There will come a day when you lack the motivation to hit the play button. If that feeling persists, you might be experiencing burnout.

Don't worry—it doesn't have to last forever. Check out these helpful tips to fight burnout and help you get back on track: https://tbbcoa.ch/27Ju1qz

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Day 7
Check-In

Congrats on completing your first MONTH of your challenge! You're nearly a third of the way there!

I recommend taking your weight, measurements, and Month 1 photos today. That way you can see how far you've come over the last few weeks. If you want, you can also share your progress with the group!

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Week 5


Day 1
Check-In / Motivation

Revisit the goals you set prior to starting this challenge. Are you on track to accomplishing them? If not, focus on what you can do differently to nail them this month. Try writing them down and putting them on your fridge or desk to keep them visible, so they'll be less likely to fall off your radar!

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Day 2
Nutrition

Have you tried using mason jars for meal prep? I love them to store my salads for the week because they keep the ingredients fresh if you layer them properly. And when you're ready to eat, all you have to do is shake 'em up!

Here are a few tips for creating the perfect mason jar salad:

  1. Pour dressing in the bottom. That way your veggies stay crunchy and fresh.
  2. Layer heartier ingredients like carrots or beans after the dressing.
  3. Pack your greens on top.
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Day 3
Nutrition

I absolutely LOVE cereal and I have a feeling some of you do too. Unfortunately, some cereals—even "healthy" ones—contain a ton of hidden sugars. So make sure you read the labels and choose ones with low-sugar content (5 grams or less), plenty of whole grains, and few to no extra preservatives. And if you really need to add a sweet kick to your morning bowl, just add some fruit!

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Day 4
Motivation

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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Day 5
Shakeology

Today during my morning commute, I tuned in to the "Inside Shakeology" podcast series on iTunes. I totally recommend it if you want the inside scoop on this superfood protein shake! Check out the first podcast, "Discover the Shakeology Difference," where creator Darin Olien explains why Shakeology is more than just your run-of-the-mill protein shake. Check it out: https://tbbcoa.ch/1TwaTWV

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Beachbody Performance

I thought this was pretty cool for all you Beachbody Performance users out there! Check out this short video on what [insert Tony, Autumn or Sagi] thinks about the Beachbody Performance system.

Tony: https://tbbcoa.ch/1sI2qpZ

Autumn: https://tbbcoa.ch/25eeH6B

Sagi: https://tbbcoa.ch/25eeuR5

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Day 6
Motivation

We all unwind in different ways (confession: my favourite 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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Day 7
Motivation

I know it's tempting, but try not to compare your progress to anyone else's. Everyone is unique with different strengths and weaknesses. Remember that genetics can also be a factor. That doesn't mean you won't get results—you just have to trust your programme and stick with it.

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Week 6


Day 1
Check-In

Can you believe we've entered the 6th week in our challenge? Is anyone seeing any great results? Please share—we'd love to see them!

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Day 2
Nutrition

Have you heard the saying, "You are what you eat?" Well, it's true. Think of your body as a machine and the foods you put into it as fuel. If you feed your machine high-quality foods, it will run smoothly and efficiently. Feed it junk, and your machine will be sluggish!

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Day 3
Beachbody On Demand / Nutrition

Need some recipe inspiration? Check out Beachbody On Demand's FIXATE cooking show with Super Trainer Autumn Calabrese and her brother, professional chef Bobby Calabrese. They'll show you how to create amazing portion-controlled meals, all "containerised" and approved to work with a portion-controlled eating plan, which you'll want depending on the plan/phase you're on. You'll have access to videos, delicious recipes, and grocery lists—everything you need to reach your nutrition goals without feeling deprived.

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Day 4
Shakeology

It's been almost two months since you whipped out the blender and started sipping Shakeology. By now, you should be experiencing more positive changes.

How has Shakeology helped improve your healthy lifestyle and fitness?

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Beachbody Performance

Who knew such a small fruit could make waves in the fitness community? Pomegranate extract (like the kind found in your Beachbody Performance Recover) has been gaining lots of attention lately from researchers and athletes alike for its post-workout effects!

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Day 5
Nutrition

We're nearly halfway there! Amazing, right? Think for a moment about when you started and if you want, share some of the lifestyle changes you've made since then. Were there some foods/beverages you gave up? Is following the programme as hard as you thought? Are there some delicious foods you're eating that you never thought you would?

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Day 6
Shakeology

Lana found Beachbody after ending a toxic, seven-year relationship that left her overweight and feeling down. But she didn't let all of that prevent her from taking charge of her life. With Beachbody fitness programmes and a healthy eating programme, including Shakeology, she lost 30 pounds!*

"With Beachbody workouts, I immediately felt a shift. Inches started melting off and I began to feel better about myself. My self-esteem was rising and people were starting to notice the difference in me. I'm confident and happy!"

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

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Beachbody Performance

Everyone knows that leading a sedentary life has its consequences. Jason experienced them firsthand: numerous health issues, feeling tired all the time and poor self-image. His daughters were his inspiration for improving his health and fitness—now he's nearly 50 pounds lighter thanks to Beachbody fitness programmes, eating healthier, and the Beachbody Performance line!*

"I feel amazing. I am proud that I have taken control of my health and I'm proud of the example I am setting for my daughters."

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

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Day 7
Nutrition

We all have those moments where we fall off the healthy-eating wagon and just, well, pig out. But one thing that's definitely helped me stay on track is meal prepping! I choose [insert day of the week] and I make a big batch of grilled veggies and roasted chicken breasts [or insert the foods you prep]. That way it's always on hand in case I don't have time to cook during the week!

What about you guys? What's your favourite food to make in bulk?

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Week 7


Day 1
Check-In

What's your biggest hurdle this week? How will you overcome it? Let's help support each other with ideas!

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Day 2
Nutrition

Quick tip: Steaming veggies is much healthier than boiling them. When you boil veggies, many of their nutrients leach into the water. And the longer they're boiled, the less nutritious they can become.

What are your favourite steamed veggies?

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Day 3
Nutrition

Who says healthy has to be boring? There are plenty of ways to spice up veggies, proteins, and even fruit to keep things fun and flavourful. Here are a few of my super-easy, go-to recipes:

  1. Chopped carrots, cucumbers, and red bell peppers tossed in rice wine vinegar and sesame seeds.
  2. Canned tuna mixed with celery, olive oil, Dijon mustard, tarragon, and hot sauce.
  3. Bananas, papaya, and pineapple with fresh-squeezed lime juice and lime zest, topped with shredded coconut.

What are your favourite ways to flavour your foods?

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Day 4
Fitness

Find push-ups challenging? I do, but I know they are one of the best exercises to sculpt my shoulders, arms, chest, and back. However, to ensure you maximise your results with push-ups—and to avoid injury—it's key to have the proper form. Here are a few tips to nail the perfect push-up:

  1. Make sure your hands are slightly wider than shoulder width.
  2. Maintain a tight core.
  3. Keep your back flat and do not let your back or hips sag!
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Day 5
Shakeology

Anyone craving peanut butter cups? Here's a recipe to use if you're in need of something that tastes like a cheat. 😉

Chocolate Peanut Butter Balls
(Makes 14 servings, 1 each)

Total Time: 15 min.
Prep Time: 15 min.

½ cup finely chopped raw mixed nuts (like walnuts, pecans, or almonds)
½ cup Chocolate Vegan Shakeology
½ cup organic old-fashioned rolled oats
½ cup all-natural smooth peanut butter
3 Tbsp. raw honey

1. Combine nuts, Shakeology, and oats in a medium bowl; mix well.
2. Add peanut butter and honey; mix well with a rubber spatula or clean hands.
3. Roll dough in balls about 2 Tbsp. each.

Calories: 122 per serving

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Beachbody Performance

I have a confession...sometimes my only motivation for working out is knowing that a chocolaty, creamy Beachbody Performance Recover shake is waiting for me at the finish line! I mean, yeah, it has protein, which when consumed after exercise, supports muscle protein synthesis and growth*, but it also tastes SO good. Anyone else as addicted to Recover as me?

*High in Protein. Protein contributes to the maintenance of muscle mass

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Day 6
Motivation

That voice of doubt is never worth listening to. So when that voice starts whispering, turn up the volume on those who believe in you—like your friends in this group. Be sure to support one another every single day. Together, we can do it all!

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Day 7
Check-In / Motivation

You should be seriously proud of yourselves—today marks the end of Week 7! What's been your biggest challenge up to this point, and if you've conquered it…how?

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Week 8


Day 1
Check-In / Motivation

ALMOST 2 MONTHS DOWN! Even if you haven't been perfect, you are still here and your commitment to your goals is so inspiring.

So, how are you going to make this month better than last month? Share your strategies with the group so we can crush Week 8 together!

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Day 2
Nutrition

You've been following your nutrition plan for a few weeks and should be making awesome progress. Here's a quick tip to help you better optimise your nutrition: Eat every 2 to 3 hours, spreading your food across 5–6 meals. That way your metabolism keeps firing throughout the day!

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Day 3
Success Story

Working from home was a bummer for Amanda. She felt isolated and turned to food for comfort. However, once she combined Beachbody fitness programmes with Beachbody Performance supplements, she became fitter and healthier than she had ever been in her entire life!

"Now that I know what I can achieve, my goals are constantly changing. I don't put limits on what I can do. My family is blown away by my results—they want to hop on the bandwagon with me!"

Amanda G. is an independent Beachbody Coach. Results vary based on effort and following Beachbody’s healthy eating plan.

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Day 4
Fitness

Hey, no one's perfect. Chances are your workout schedule won't be either. If you miss a day (or two), don't sweat it. Just jump back in when you can. Life gets in the way sometimes—and that's totally okay!

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Day 5
Shakeology

Confession: I have trouble getting all my veggies in during the day. Did you know that Shakeology has a super-green/phytonutrient ingredients like moringa, chlorella, spinach, kale and matcha? Sometimes when I want extra boost of greens, I toss in some fresh vegetables. With Shakeology’s delicious taste, can help me get in my 5 A Day! https://www.nhs.uk/Livewell/5ADAY/Pages/5ADAYhome.aspx

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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, pomegranate 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?

All products, configurations, and flavors may not be available in your market.

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Day 6
Nutrition

Love oatmeal for breakfast, but don't have time to make it every day? Try making a huge batch of these delicious, filling Oatmeal Cups at the beginning of the week: https://tbbcoa.ch/20hg0uF

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Day 7
Nutrition

Anyone else a big late-night snacker? I found this article the other day—it has great advice for staving off those PM cravings! https://tbbcoa.ch/1XoinfZ

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Week 9


Day 1
Check-In

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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Day 2
Success Story

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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Day 3
Nutrition

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 favourite! https://tbbcoa.ch/240Chhm

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Day 4
Beachbody On Demand / Fitness

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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Day 5
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!

Day 6
Fitness

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 "hot 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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Day 7
Motivation / Nutrition

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 prioritise 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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Week 10


Day 1
Motivation

When in doubt, think about WHY you committed to this Challenge Group. That should give you the push you need to keep going!

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Day 2
Nutrition

A lot of you have been asking this lately: is it possible to eat too much fruit?

As always, moderation is key no matter what you eat. But if you need some science to reassure you that an extra apple a day won't derail your progress, one study found that you would "have to eat vast quantities of fruits every day in order to ingest metabolically adverse amounts of dietary fructose."

This article by Beachbody Nutrition Expert, Denis Faye, goes a little more in-depth on the topic: https://tbbcoa.ch/20rxhkU

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Day 3
Fitness

Today's a new day—which means you have another opportunity to come one step closer to your goals. What workout are you doing today? Get your fitness on, and when you're done, post your sweaty selfies!

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Day 4
Motivation

Someone once told me that criticism comes to those who stand out. If you feel like you're surrounded by negativity or people who constantly critique you, remember one thing…you are in this challenge because you wanted to make a change—and you're better off for doing so! Tag someone below with some encouragement to start the day on a positive note!

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Day 5
Shakeology

One of my favourite comfort foods is apple pie. However, that's not exactly on my nutrition plan. When I need my pie fix, this recipe is a close second to the real deal!

Apple Pie Shakeology
1 cup water
½ cup unsweetened applesauce
½ tsp. cinnamon
1 scoop Vanilla Shakeology
Ice to taste

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Beachbody Performance

Have you ever wondered why Energize is neon yellow? It's NOT yellow food dye—it's the quercetin! Quercetin is a plant-based nutrient that’s been drawing attention in the sports nutrition world. Fun fact—it's also found in the skin of apples and grapes!

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Day 6
Motivation

Take a look in the mirror today. What do you see?

You don't have to share your feelings or thoughts with the group, but remember—we are all on a journey to improve ourselves, so what you see in the mirror should be positive! We tend to be our own worst critics, so it's important to LOVE YOURSELF.

Take a few minutes and read these tips to help you do just that: https://tbbcoa.ch/1U9rvm4

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Day 7
Success Story

All Joseph wanted was to be able to keep up with his kids. Hoping to improve his health and fitness, he gave Beachbody fitness programmes and Shakeology, as part of his healthy eating plan, a shot—and lost more than 50 POUNDS!*

"I've dropped six full pant sizes, have increased energy, and have lowered my stress. At this point, I'm the strongest and healthiest I've ever been!"

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

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Week 11


Day 1
Check-In

Anyone willing to share their challenge experiences so far? This is a great chance to reflect on the progress you've made, as well as what you need to do in order to reach your goals by the end of the challenge.

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Day 2
Nutrition

Whether you're hosting a big game or you need a quick and easy dish to bring to a potluck, this healthier version of a 7-layer dip is a great option. Instead of the usual suspects of sour cream and refried beans, this one relies on extra veggies, nonfat refried beans, and yogurt. Try it out and tell me what you think! https://tbbcoa.ch/1s5bqEV

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Day 3
Success Story

Jerry is proof you don't need to be a serious athlete to use Beachbody Performance supplements and Beachbody fitness programmes—you just have to be serious about getting results. Before he began his journey, he was a single father who couldn't do many activities with his daughter. After two health scares, he turned to Beachbody Performance and committed to daily Beachbody workouts and eating clean.

"Now I'm doing 5K runs, and I've even completed a 5K Warrior Dash! But my biggest accomplishment is that I am out playing with my daughter on a daily basis. I help coach her basketball team, softball team, and soccer team.

Jerry G. is an independent Beachbody Coach. Results vary based on effort and following Beachbody’s healthy eating plan.

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Day 4
Nutrition

When it comes to nutrition, sometimes the struggle is real. It always seems like someone's bringing donuts around the office or there's a family event that's focused on food—and not the healthy kind.

Well, guess what? Those are just EXCUSES. Eating healthy is never going to be "convenient." You have to make it a priority! And when you finally reach your goal, you'll realise that turning down that cookie, the wine—the whatever—was worth it!

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Day 5
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!

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Beachbody Performance

You're almost at the end! And if you're like me, you're really able to tell what a difference Beachbody Performance Energize and Recover have made to your energy while working out and in your recovery process. I've been telling you about all the great benefits of these two products, but if you want to get even more great tips on how to supplement your workouts, check out the Beachbody On Demand blog: https://www.beachbodyondemand.com/blog/

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Day 6
Check-In

What seemed impossible to you on Day 1 that you do with ease now?

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Day 7
Fitness

Sometimes you stumble across someone or something that tells you EXACTLY what you need to hear to help you stay inspired and committed. Well, this article from Beachbody Nutrition Expert, Denis Faye, did just that for me.

After being consistently "mediocre" (his words, not mine!), he describes what it felt like to win for the first time in his sport of choice—and provides some awesome tips to motivate you to live the fit life long after this challenge is over: https://tbbcoa.ch/22mcMb7

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Week 12


Day 1
Motivation / Success Story

In our final week, I thought I'd start off with my own story. [Insert YOUR Success Story and describe why you decided to become a Coach. Explain your process, fitness programmes, healthy eating, and your Beachbody nutrition products of choice.]

Day 2
Motivation

We're pretty close to wrapping up our Challenge Group—how excited are you? Over the past few weeks, I've seen you conquer your doubts and rise to numerous challenges. It's been so inspiring and I'm glad to have been a part of it.

You might be wondering if you can help others experience the same sense of empowerment. If you've ever thought about supporting others in their fitness journey, message me!

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Day 3
Beachbody On Demand / Fitness

Now that we're nearing the end of our challenge, have you thought about what you'll do next? Exercising and eating right doesn't end with this challenge—they should be a part of your everyday life.

The great news is you have a ton of options to maintain a healthier self or continue to get results. You can redo the programme and maybe bump up to the next eating plan to build more lean muscle. Or you can use the instant sorting feature on the Beachbody On Demand site to explore and find something totally different. Simply use the filters to bring up workouts that meet criteria according to Workout Level, Time, Type, or Trainer. Once you find another programme, you can even try a "hybrid" version of your original programme—combining the two to challenge your fitness in a brand-new way.

Whatever you decide, I'm here to help you along the way! And with hundreds of workouts and plenty of nutrition resources, Beachbody On Demand makes it so convenient to take that next step forward.

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Day 4
Nutrition

Don't quit now—staying on point with your workouts and your nutrition is going to pay off BIG-TIME in just a few days.

So until we finish our challenge, I'd like for you guys to keep a daily log of what you're eating. This will help you stay on track—and hopefully prevent you from grabbing one too many spoonfuls of almond butter during these last couple of days. 😉

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Day 5
Shakeology

Now that we're almost at the end of the challenge, hopefully you've developed a bunch of new habits that will help you continue living a healthier life.

Drinking Shakeology is one of the habits I've stuck with since I completed my first-ever Beachbody programme. I've been drinking the stuff over the last [insert length of time you've been drinking Shakeology], and I really believe it's what's helped me stay consistent. I hope that it's made as much of a difference for you as it has for me on my journey.

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Beachbody Performance

Now that we're almost at the end of the challenge, hopefully you've developed a bunch of new habits that will help you continue living a healthier life.

Taking my Beachbody Performance supplements is one of the habits I've stuck with since I completed my first-ever Beachbody programme. I've been taking the stuff over the last [insert length of time you've used Performance], and I really believe it's made a difference in the quality of my workouts. I hope that it's helped you as much as it's helped me on my journey.

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Day 6
Check-In / Motivation

You've got one day left in your challenge and I'm curious…has it positively impacted your life? What changed? And what's next? Don't forget, this is NOT the end. Make those healthy habits we talked about a daily commitment and you'll continue to become the very best version of yourself!

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Day 7
Motivation

CONGRATULATIONS! YOU MADE IT! You successfully completed our challenge. What an incredible accomplishment!

Remember to take your "after" photos, weight, and measurements, so you can compare your results to where you started [insert number of weeks] weeks ago. Also, if you want a free gift from Beachbody, submit your story and results to the Beachbody Challenge at https://app.smartsheet.com/b/form?EQBCT=8e3d37deba834e52a6e2757c692f0c3b.

Does anyone have any results or photos they want to share? Post them now!

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