Challenge Group Guide
Get content you can customize and share with your PiYo® Challenge Groups.
Motivation Shakeology Nutrition Fitness Demo Move Check-In Getting Started Success Story Trainer Tips
Download all images in this Challenge Guide
Week 0
(Week prior to challenge start date)Welcome, everyone to our PiYo Challenge Group! Throughout our journey, I’ll be posting nutrition and fitness tips, success stories, inspirational thoughts, recipes, plus video updates from your trainer, Chalene Johnson.
Use this group to ask questions, get answers, and connect with each other to stay accountable to your goals. We are in this 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:
- Where do you live?
- What's your occupation?
- What Shakeology flavor are you drinking?
- Which part of your body would you like to work on the most?
- Why did you choose PiYo?
- What is one thing that your fellow group members and I can do to help you reach your goals?
If you haven’t already, log in to Beachbody On Demand, where you can stream PiYo and other Beachbody workouts. 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!
If you haven’t already, open your Challenge Pack box (if you have it) and then watch this video. Chalene “unboxes” a PiYo Challenge Pack, explaining all the items that come inside to help you get started. https://youtu.be/SnejtWJ41ZI
Follow with these action items:
- Check out the Quick Start Guide and Get Lean Eating Plan to get familiar with the program and set yourself up for your best results.
- Use the Get Lean Eating Plan as your guide to prepare your kitchen. Clear all the junk food from your pantry and grocery shop for the food/beverages listed in your eating plan.
Be sure to record your "before" weight, photos, and measurements, so as your body begins to transform, you can measure your changes against where you began. I know no one likes to document things about themselves they want 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!
Choose your daily workout schedule and block off those times on your calendar so nothing else can get in your way.
Tell your friends and family about your PiYo Challenge Group. You’ll want their support along the way. Plus, it will be easier to stay committed if everyone close to you knows what you’re up to!
Have everything? All the gear you need to get started with PiYo comes in your kit, but I recommend you have a towel, water, and yoga mat handy for all workouts, and a space wide enough to take a step in each direction.
Week 1
Day 1: ALIGN: THE FUNDAMENTALS
Day 2: DEFINE: LOWER BODY
Day 3: DEFINE: UPPER BODY
Day 4: SWEAT
Day 5: REST
Day 6: DEFINE: LOWER BODY
Day 7: DEFINE: UPPER BODY
Hey, everyone! Welcome to Week 1 of your PiYo Challenge Group!
To help you get started, here’s a message from Chalene Johnson with her top tips for beginning your journey and setting yourself up for success: https://youtu.be/tDBW6_SUurA
If you are looking to lose weight, make sure you have your calorie target finalized and ready to go!
And remember—these numbers are approximate, so don’t be too stressed out about hitting an exact calorie amount. As long as you’re eating healthy foods and staying within 200 calories of your calorie target, you should see results.
Find out why Shakeology is truly the healthiest shake on the planet: https://tbbcoa.ch/Pu2VPQ
Are you all drinking at least 6 to 8 glasses of water a day? Make sure you do. It doesn’t matter if it’s flat or sparkling. I like to carry a bottle with me throughout the day so I don’t forget. Also, be sure you drink at least 8 ounces of water with each meal. It helps you feel full and keeps you hydrated.
Today is a Rest Day! Still feel like you want to do something? Why not watch Align: The Fundamentals again and make sure you’re doing the moves correctly? You’ve probably encountered a few moves that you’re not comfortable with yet, so I encourage you to watch Align as many times as you need until you master them.
The Kick Thru is one move that many people struggle with at first. So to give you a little extra help, Chalene made a video demonstrating how to progress through it at your own pace. https://youtu.be/JFQxY8AXrUQ
Are you feeling more like your “regular” self since starting Shakeology?
Sorry if that’s TMI, it’s just that sometimes people feel amazing (and regular) right away, and others find that they feel best using ½ scoop, twice daily—then slowly working up to 1 full scoop per serving. It’s totally up to you!
Awesome job on completing Week 1! You should be proud of yourself for getting through this week...I know it wasn't easy. How are you feeling?
Week 2
Day 1: SWEAT
Day 2: DEFINE: LOWER BODY
Day 3: CORE
Day 4: DEFINE: UPPER BODY
Day 5: REST
Day 6: SWEAT
Day 7: CORE
When it comes to losing weight, building muscle, and having lots of energy, nutrition is just as important as your workouts! This week, Chalene walks you through the PiYo Get Lean Eating Plan so you know exactly how to eat to get incredible results. https://youtu.be/bt18YZDF0Io
Space out your meals. Several smaller meals allow you to better absorb nutrients and keep your blood sugar steady. Try to eat three meals a day, with two or three snacks in between.
By now you should have noticed that Shakeology can help reduce your cravings for junk food. 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!
Now that we’re in our second week, what foods has Shakeology helped you stopped craving?
Today’s workout is Define: Upper Body. Are you ready? Before you do it, check out these two videos where Chalene demonstrates the Tricep Push-Up and the Crouching Push-Up. These are challenging moves, but work your way up to them, and before you know it, you’ll have them mastered!
Tricep Push-Up: https://youtu.be/-Z8vmAJtH-o
Crouching Push-Up: https://tbbcoa.ch/recover_science
This recipe is oh-so-simple, yet oh-so-tasty! Try it and let me know what you think.
Carl Daikeler Special:
1 serving Chocolate/Chocolate Vegan Shakeology
1 cup water
1 medium banana
1 Tbsp. all-natural peanut butter
For the best taste experience, use a blender and add ice. The more ice, the thicker it gets. Enjoy!
Believe in yourself! If you’re doing the workouts every day (and I KNOW you are…right?), then you may feel a little tired or sore. Don’t give up! It means the workouts are working.
You guys are killing it! I am so impressed by you. I know it is hard but every workout you do—every extra flight of stairs you take—gets you closer to your goal.
Week 3
Day 1: DEFINE: UPPER BODY
Day 2: BUNS
Day 3: CORE
Day 4: DEFINE: LOWER BODY
Day 5: REST
Day 6: SWEAT
Day 7: STRENGTH INTERVALS
We are so pumped and ready for Week 3! Do you have questions about getting your family to eat healthy? Want some shopping tips from an expert? Watch this video from Chalene—she’s a busy mom of two and has been there: https://youtu.be/AD3nMEXTTgQ
Challenge of the Day! Fill in the blanks in the comment section: Before we started this Challenge, (1) I felt ______________________. (2) This week I am really proud of myself for ________________________. (3) I promise myself that this weekend I will _____________________. (4) Next week I am going to ___________________________
As you build lean muscle, you may actually gain weight. The best way to determine how you’re doing isn’t by how much you weigh—it’s by how your clothes fit, how you look, and how you feel.
Whose clothes are getting too big for them now?
Here's a recipe I'm sure you'll love!
Apple Oatmeal
1 serving Vanilla Shakeology
½ cup unsweetened applesauce
½ cup unsweetened vanilla almond milk
1 packet instant oatmeal
1 tsp. ground cinnamon
Are you having trouble with the PiYo Pike? I promise you will get stronger! But if you’re struggling, watch Chalene break it down in this video. She even gives you some modifications to follow as you’re progressing: https://youtu.be/GlbkeTTe2JY
Here are some words of wisdom..."Never measure yourself against magazine covers. Every ‘perfect’ body you see in a magazine is a result of weeks of dieting and exercise. And airbrushing." —Chalene Johnson
Today’s workout was Strength Intervals! 25 minutes is all you need to totally sculpt and carve your body! Train hard and think like an athlete. Tell yourself you can do it. Remember to keep your head up and try not to bow when you squat to keep proper alignment. Alignment is everything.
Week 4
Day 1: SWEAT
Day 2: CORE or HARDCORE ON THE FLOOR
Day 3: BUNS
Day 4: DRENCH
Day 5: REST
Day 6: STRENGTH INTERVALS
Day 7: SWEAT
You guys, we’re almost halfway there! Today’s workout is all about Sweat. And to kick off our awesome week, here’s a little pep talk from Chalene: https://youtu.be/ZLGBkygBG38
Surround yourself with positive people and inspiring messages. Here's a start. Kris lost 13 pounds and 7.5 inches after one round of PiYo in 91 days!†
†Results vary depending on starting point and effort.
How do your buns feel today?
Ready to kick things up a notch? We don’t call today’s workout Drench for nothing! This workout has some challenging moves in it, but don’t worry, Chalene’s got you covered. She put together this video explaining exactly how to do a key move from today’s workout—the PiYo Flip: https://youtu.be/LnuurRvsCx8
Think of food as fuel. When you start looking at food as energy for your body, it’s amazing how quickly your food choices change. Can a bag of chips or a few cookies provide your body with the nutrients it needs to power through work, or a workout? Experts say NO!
No one in this photo is below the age of 40! Thank you, PiYo!
This is a photo of Chalene over the age of 40...She looks amazing from doing PiYo and I know you all will reach your goals if you keep it up!
Week 5
Day 1: SCULPT
Day 2: SWEAT
Day 3: CORE
Day 4: DRENCH
Day 5: REST
Day 6: BUNS
Day 7: STRENGTH INTERVALS
Just because you’re in this Challenge Group doesn’t mean you can’t be social! Chalene has some words of wisdom on how to stay on your plan and still dine out: https://youtu.be/MTh_WaQkSlI
Guess what? It’s already time to take your Day 30 photos! Make sure you take your pictures today, even if you are not seeing big changes just yet. It will help keep you accountable and will show you your complete journey.
What’s your favorite Chalene-ism from the workouts thus far?
Fun fact: Want healthy energy? Try drinking Shakeology in the morning with your breakfast. It sets the tone for the rest of the day. Getting a dense serving of protein and nutrients at the start of your day can help you feel energized and can even help reduce cravings!
This recipe is oh-so-simple, yet oh-soooooo-tasty. It tastes like a coffee milkshake!
Oatmeal Latte Shakeology
1 cup unsweetened almond milk
1 scoop Café Latte Shakeology
2 Tbsp. dry old-fashioned rolled oats
1 tsp. raw honey
1 cup ice
Being on a budget doesn’t mean you can’t eat healthy…
We all have our favorite TV shows...to help get the best results, stay active during the commercials. Try practicing your favorite PiYo moves!
Who’s willing to share their experiences and successes so far? This is a great chance to reflect on how well you’ve already done, and understand the opportunities you have to improve in Month 2. Readjust and set new goals for yourself, now that you have a realistic picture of what you can do in the next 30 days.
I’ll start off with my own Success Story. [Coach, insert YOUR Success Story and your “Why” Story for becoming a Coach.]
Week 6
Day 1: DRENCH
Day 2: CORE or HARDCORE ON THE FLOOR
Day 3: BUNS
Day 4: SCULPT
Day 5: REST
Day 6: DRENCH
Day 7: SWEAT
It’s Week 6! We’ve come so far together! Have you noticed your results are slowing down a little from when we started? It’s called a fitness plateau, but don’t worry—it’s very common! Here’s an important video from Chalene talking about plateaus and what to do to keep those results coming: https://youtu.be/NmASGt4klhU
Here are 20 reasons to exercise. Why do you do PiYo?
Eat good. Feel good. What does that even mean? It means that putting good stuff (and I mean nutrients, not just flavor) in your body makes you feel awesome. You’re well into your Shakeology routine at this point. How has incorporating this yummy nutrient-dense shake into your diet made you feel?
Have any of you been following the modifier? If so, please share any tips with the group on how you are modifying the moves to fit your comfort level.
Did you know: You’re usually “full” waaaaay before you know it.
That’s because it takes a while for the nutrients in the food you just ate to enter your bloodstream, circulate to the nerve centers in your brain that regulate appetite, and alert you that you’re full. So…
Now that you’re getting so good at PiYo, what if you could take your results to the next level? You may want to consider taking your strength game up a notch with PiYo Strength. This consists of 2 additional workouts, a yoga mat, and Beachbody Strength Slides to intensify your workouts. OMG, these slides completely amp up your fat burn and muscle definition, through your butt, your core, and even your arms. Watch Chalene demonstrate how fun and effective the Strength Slides are in this video: https://youtu.be/wGjC-XHm4QE
Let me know if you’re interested.
Whoa. Amy lost 30 pounds with PiYo and changed her life.† Go Amy!
†Results vary depending on starting point and effort.
Week 7
Day 1: SCULPT
Day 2: SWEAT
Day 3: CORE or HARDCORE ON THE FLOOR
Day 4: BUNS
Day 5: REST
Day 6: DRENCH
Day 7: STRENGTH INTERVALS
Two weeks left! It’s time to push through to the end. So how do you stay motivated? Chalene’s got a few tricks up her sleeve (I love her idea of a “Pride List”!). Check out what she has to say, and let’s keep moving: https://youtu.be/p6TsUNyxZLE
Here’s a tip for when you do the Core workout, which is going to hit your powerhouse from every angle. If you feel unstable during moves like Standing Core, widen your stance. A wider base gives you added stability!
How far have you come? Be proud of every little accomplishment—no matter how small. You’ve earned it!
Has Shakeology helped you feel energized and motivated you to push play?
This is one of my favorites! Try this delicious Tropical
Strawberry Shakeology recipe:
Mojito
1 scoop vegan Tropical Strawberry Shakeology
1 Tbsp. fresh lime juice
1 cup water
Today, I’ve got 5 nutrition tips for you to keep in mind:
1. Don’t substitute fruit juices for whole fruits.
2. Eat whole, fresh, and unprocessed foods.
3. When buying packaged foods, read the nutrition labels
carefully.
4. Never cut any food group out of your diet, including
carbohydrates.
5. Don’t eat until you’re stuffed.
You’re so close to the finish line! But your results don’t have to stop when you’ve completed the program. Has anyone tried the Strength Slides yet? Just in case you missed the video we posted last time, this is what the Strength workouts look like using the Strength Slides. Definitely takes PiYo to the next level! https://youtu.be/wGjC-XHm4QE
Another great PiYo Success Story to keep you motivated—Jill toned up and lost 25 pounds while she was at it...†
†Results vary depending on starting point and effort.
Week 8
Day 1: DRENCH
Day 2: BUNS
Day 3: SWEAT
Day 4: CORE
Day 5: REST
Day 6: SCULPT
Day 7: DRENCH
We’re almost there! I’m so proud of you for staying with me through this challenge. This is your last week, so push hard! And watch Chalene’s special message to you as you close out this round of PiYo: https://youtu.be/Lwzv8BF_sGA
What are some of the awesome compliments you’ve received since working out with PiYo? Here’s your opportunity to brag. 😉
Keep giving yourself positive affirmations, and go into the workouts ready to push your hardest. That intensity could be the difference between meeting your goals and falling short.
Need encouragement about something? Share. And we’ll be there to help you reach your goals.
Recipe swap! Share your favorite Shakeology recipes—including any you personally created. Here is another one of my favorites. What are yours?
Words to live by. Don’t get in a position where your only option is a cheat meal. Be sure that on your off days you cook enough food to portion out and refrigerate for the week. That way, when you go to school or work throughout the week, your food is ready to go and you’ll always have healthy options.
Loving your PiYo results? It’s almost time to take your final measurements and photos for this round! You don’t have to share them unless you want to. This is your chance to see just how far you’ve come, so don’t skip this one! Remember, the scale isn’t always an accurate gauge of your progress. That’s why it’s important to use other means of tracking.
You’ve made it! Day 60, baby! 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.
You guys have rocked it! Thanks for your commitment over the last 60 days. Don’t stop now—keep up your strong and sexy results by continuing to do PiYo and following your nutrition plan.