Day 79: Cardio Core

One more workout tomorrow then we check out our personal results... This is 5 weeks in on Liift4 (see details at the bottom)

We’re nearly there y'all!  2 workouts left and we are DONE like the turkey on Thanksgiving. Just a whole lot leaner :) 

Today is Cardio Core from Phase 2 and this format is fresh in our mind; 41 minutes with 30 seconds of moderate intensity cardio followed by 30 seconds of HIIT plus a core move.

Since we’re nearing the finish line, it's time to start thinking about what’s next. We aren't going to stop living a healthier life on Day 80. We signed up for this because we wanted a CHANGE!  Maybe it was weight loss, new habits, non-scale victories, strength building, community, or maybe to save money on nutrition and exercise (much cheaper than gym and their smoothies!!)  Whatever the reason, it's time to keep growing and set some new goals.

My suggestion for clients who finish this...you are ready to keep up this momenteum. We aren't going back to 21 day fix, that's too easy for you now.  
1) Hammer & Chisel with Sagi Kalev and Autumn Calabrese
60 day program as written, or 30 day option "Chisel" with only Autumn. Videos range from 30-50 min cardio and weights.  Can combine with containers or 2B Mindset nutrition programs

2) 21 Day Fix Extreme with Autumn Calabrese
21 days, 30 minutes 7 days a week with 2 of those days being Pilates Extreme and Yoga Extreme. Cardio, weights, and plyometrics. Can be combined with containers or 2B Mindset nutrition programs

3) 80 Day Obsession with Autumn Calabrese
Yes you can do another round!!  80 days again, weights, HIIT, resistance training and cardio. 1 rest day. 34-62 min videos and can be combined with containers, timed nutrition, macro meals, or 2B Mindset

4) LIIFT4 with Joel Freeman
This is brand new and launching this month!  30 min videos with an option Peek Week where they will be 40 min long.  8 weeks, 4 days a week, HIIT (High intensity interval training) + lifting heavy = LIIFT4 Can be combined with containers, timed nutrition, macro meals, or 2B Mindset.  I will be doing this one all in (nutrition that comes with it + videos on 4 days and yoga / walking on off days)

let me know if you need help picking!!

Day 78: Total Body Core

Who’s amped? It’s the last day of Total Body Core! This is one of my favorites and it's the only Phase 3 workout we will do.

Grab your weights, Beachbody Resistance Loops, Strength Slides, and a mat for this 57-minute workout. It’s time to really focus on shredding out that core while getting some last-minute sculpting action for your whole body.

How is everyone feeling? If you decided to do the optional Peak Week Nutrition Plan, it can be tough, but I promise you, it will be worth it. Grab the foam roller if you’re sore and try to get a solid 8 hours of sleep if you can. Every bit of self-care helps this week!

Day 77: Legs

Today’s another throwback from an old phase... we are doing Leg Day from Phase 1!  Longest leg day we did I think. 

Bust out those tracker sheets and compare your weights from today and your first phase of 80 Day Obsession. It’s crazy how much stronger you can get in just 3 months!  report in below, I can't wait to celebrate STRENGTH!!

3 sets of 10 for 54 minutes. Grab your weights and let’s do this thing! Afterwards, make sure you drink your Recover to make sure you get adequate protein.  This is super important for rebuilding those muscles and finishing the program strong! We've come this far, NO STOPPING US NOW!

Day 76: Cardio Flow

Here we go…last Cardio Flow of 80 Day Obsession!  I'm kind of excited about this because it's not my favorite.  Just being honest.  And because I admitted that publicly, THIS ONE TODAY is more fun than the others I think.  10 reps!!!  Can we do it??  YES!

We’ve got the same moves, but Autumn is mixing it up AGAIN! Really focus on engaging all the muscles and embracing the burn. After you’ve crushed this workout report back: are there any moves that you hated before that you’re digging now, or visa versa?

By the way, how are those goals coming along? Share with the group what they were on Day 1 vs. what they are right now. Have they changed at all? Goal-setting is super important for living a healthier life, so hopefully by now you’ve started thinking about what you want to accomplish next!

Day 75: AAA

This is it. PEAK WEEK. Are you EXCITED or NERVOUS?  It's 7 days (well, technically only 6) so we can do that.  We just did 74 days, what's 6 more???  

For the next 6 days, we take on a mix of Autumn’s favorite workouts from each phase, starting with AAA. Today, you need weights, Beachbody Resistance Loops and Strength Slides, and a mat for this 53-minute sweaty session. I promise you’re going to be absolutely blown away by how much stronger you are. But that’s not an excuse to take it easy. Go heavier. Double up your loops. Up the intensity. You know how to challenge yourself.  We are back at Phase I, but that doesn't mean it will be easy!

Now’s definitely not the time to slack off with your nutrition either. So, wrap up that meal prep if you haven’t already. You don’t want anything standing between you and your 80-day transformation and less time in the kitchen is better this week!

Rest Day

Y’all. We are SO close. Tomorrow we begin the final week of 80 Day Obsession—Peak Week! Can you even believe it???

This week is going to be our biggest challenge yet, so don't think the work is over just yet. If you’re doing the optional Peak Week Nutrition Plan, you’ll be cutting back on the yellow containers to help fine-tune your results (so no one make oatmeal granola balls - those are just too resisting to have in the house during Peek Week! You might feel a little hangry (totally natural), but just remember that’s it’s temporary and part of the process. But maybe warn your spouse and / or kids, ahead of time.  Cutting my calories seems to cut my patience :) Make sure you’ve done your meal prep so you don’t have to think about it and are in the kitchen as little as possible — just do it, TRUST ME!

Take care of yourself today, REST, watch the Weekly Obsession video, stretch it out, and get a solid night’s sleep. You’re almost there and success will taste so sweet!  Keep telling yourself, these 80 days will pass either way, might as well have something to show for it!

Day 74: Booty

I cannot believe I am sharing this!  Show me your belfie too ;) 

Oh hey, hey, it’s Boo-tay Day! Grab your Beachbody Resistance Loops, Strength Slides, weights, and let’s get sweaty. It’s only 47 minutes (YAYYYYYYY), but I promise you, your booty is going to work! J. Lo. here we come!

Speaking of booty, how’s your “belfie?” I know what you’re thinking…what on earth is a “belfie?” It’s a selfie of your booty progress!

I’ve noticed major changes in my booty since we’ve started. It’s tighter, less cellulite and rounder! Major peach emoji vibes if you catch my drift. haha If you’re down, share a “belfie” of your booty transformation!

WORKOUT CHALLENGE: For a bigger booty burn, double up those loops today or if you're crazy enough, use all 3!

LIIFT4 Hybrid Calendar!!!

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Joel Freeman just released a HYBRID WORKOUT CALENDAR to fill the time between now and July 16th (when the full program becomes available)!

What does this mean for you?  Because you have to purchase the program in order to have access to many of the workouts in the Hybrid Calendar, if you purchase now, you save $10 AND get 4 upgraded videos free!!  These are Legs / HIIT, ALL HIIT, Chest / Back, Arms / Shoulders.  They are each 20 min long so you can combine weights and HIIT if you really feel wild and crazy, but I felt like the 20 min was plenty hard.  Don't be fooled by the time!  

Day 73: Cardio Core

Cardio Core, we meet again!

We need all the energy we can get for these next 40 minutes so smart snacking is key. What snacks are you loving lately? Share in the comments!  My client made these and I just love them!  I've attempted three times and they do not look like this, so I'm using Sarah Hlasko's version instead (who wants to look at my shriveled up tomatoes???) Yeah, no one :) 

BREAKFAST TIP: Bored of eating eggs to cross off that red container at breakfast? Swap it for plain Greek 2% yogurt or cottage cheese! Or grab Shakeology for your pre-workout meal.  There are lots of options on www.beachbodyondemand.com ----> 80 Day Obsession ----> program materials ----> food list.  I also have a lot of options of things you can make WITH eggs that keeps you from getting bored here.  Think banana pancakes, carrot cake, green pancakes, sweet potato pancakes, etc.  There are a lot of options. 

First LIIFT4 testimonial after only 2 days...

I love Hunter's comment... "Just finished B4 Day 1 Chest/Back Circuit
1. Can't believe how fast it went by
2. Can't believe that I can already feel it
I think I'm going to like this...."

I love this for 2 reasons... it is so short that ANYONE can do this program.  Everyone has 30 min in the day that they waste, whether it be scrolling Facebook, Amazon, watching TV, chatting on the phone...and none of those change your health, your body or your lifespan.  You can make real changes from the inside out and it's possible to do this in less time than most spend driving to and from the gym.  And you're done!

Right now if you order, you get L4B4 videos which are not available to the general public till October 1!!!  And they're free, plus you get $10 off the program!  July 16 the full program will be available for those that order now, so don't wait.  let me know if you have any questions.  

The 4 videos are all 20 mins so I suggest this:
1) just start with 20 min a day and follow a hybrid schedule if you want to work out more than 4 days. 
2) chose one of the L4B4 weight programs (Chest / Back, Shoulders / Arms, Legs / HIIT) and combine it with his ALL HIIT program (another 20 min) for a total workout of 40 min!
3) Chose 1 L4B4 weight program, ALL HIIT, plus 10 min abs (I recommend 21 Day Fix, 21 Day Fix Extreme, Insanity Max 30, or Shift Shop 10 min abs) for a total workout of 50 min.  

Remember, this is only 4 days. If you want to work out more, do our Yoga Studio, PiYo, Insanity Max 30, Core De Force, Cize, County Heat or go for a walk / run. This is a great way to combine your love for other sports + weight lifting.  Can't wait to see your amazing results!!

Day 72: Total Body Core

Three words: Total. Body. Core. Well, make that four.  OUCH.  There we go ;) It’s our second to last time doing this one so make it count! Lunge lower, crunch harder, and slide like it’s nobody's business. Grab all the weights, your Beachbody Resistance Loops, Strength Slides, and mat.

Today’s workout is a long one (58 minutes) but we are going to give all 58 minutes 110% 

If you're doing this solo at home, I encourage you to get your significant other, partner, parent, friend or child to join you. Maybe not kids for TBC day, but for sure for Cardio Flow day!  It's so fun to work out with others at home, the gym or outside.  I want to encourage you to invite someone to join our next group and my referral thank you are awesome! I feel so honored for you to add friends and family members to our groups and share the love (and results)!

Day 71: Legs

Can you believe we only have TWO more leg days to go?  I like thinking about it that way more than 19 more days :)  Makes it sound shorter and yes, I play all kinds of mental games with my mind!  Whatever works am I right? lol 

Think back to your first leg day and compare your strength and performance to today’s. How much stronger are you now?  I love using the tracker sheets for this very reason.  Sometimes you forget how far you've come!

In honor of today’s workout, here’s a funny article about the struggle of leg day. I can definitely relate to #1 and #7.  Haha  as soon as I lift heavy, I see everyone else surpass me by leaps and bounds. I know I am my only competition, but I feel like I can never catch up with leg day. ha!

Change your MINDSET!

I love this!!! Lets all learn to know, and LOVE, our own body!

Regardless of how intense the workout, if I start with my 'old mindset', I never see results. If you leave your workout thinking “I earned a frozen yogurt,” you should stop. I used to do that, no joke, after Stroller Strides.  I passed Golden Spoon on my way home and it was unlimited toppings, so I told myself it balances out the fat free yogurt.  NO. IT. DOESN'T. And these days, life is too hard to waste a workout.  Anyone else agree with me on that???

Our bodies were designed to move, and there is a form of exercise for everyone.  If you don't enjoy it, or even like it, you haven't found it yet then.  Keep trying new kinds until you find something that feels like “that was awesome, whoo hoo!”. Personally, every time I used to do an intense spin class, I'd go home overeat, gain weight, and feel icky. Sometimes I didn't even have to leave the gym to do that!  Have you seen what's in their "healthy shakes???" Oh my word...wasted that workout!  :( 

The instructor might tell say you burned 500 calories in an hour class, but that isn't always what matters on your body. Cardio and weights burn fat so differently. Sometimes the least sweaty pilates class makes me look and feel the longest, leanest and best. If you’re looking for a new fitness routine, Beachbody of Demand has thousands to choose from and I can help you!  Lets get started! I have a new group starting next week!

Day 70: Cardio Flow / Refeed Day

Time to sweat it out for 47 minutes of Cardio Flow. After this, we only have to do Cardio Flow one more time, so let’s make it count!  How are you feeling about this?  I like doing the entire set all the way through vs the progressive part of the workout.  Anyone else? 

Also, today marks our very last Refeed Day! As someone who’s an emotional eater, I’ve found Refeed Days to be a much-needed mental break. It’s way easier to stay on point with my nutrition when I know I’ll be able to reward myself with something a little decadent every two week. Anyone else an emotional eater? If so, here are some tips on how to break the cycle and 2B Mindset might be the perfect nutrition program for you when you finish 80 Days. It address habits like emotional eating, binge eating, restricting food groups and you'll learn to eat freely and still get results.  Yeah, that's right, no containers, no points, no weighing food, no avoiding food groups EVER again!  Let me know if you have questions about this!  I'm doing it right now and down 3.8 lbs in week one which is a lot for me. 

Day 69: AAA

1st year - 365er prize

Our fourth week of Phase 3 is officially here!  AAA is up first. Think 58 minutes of all-out sweat. We’re back to 15 reps this week, so I want you to do a form-check. It’s never too late to make tiny adjustments to help you sculpt muscles and get the most out of these workouts. Use a mirror or record yourself with your phone or tablet to evaluate your form and see if there are any areas where you can improve. You'll be amazed what it's like watching yourself on video.  Sometimes I'm like "yeah badass" and then I see the video and I"m like "no no that's all wrong" haha

2nd year - 365er prize!!

NUTRITION NOTE:I hope you’ve been drinking your Shakeology consistently for the last 69 days. Did you know that consistency can earn you some loyalty cred? Drinking Shakeology every day for a year puts you in an elite group called "365ers". It’s an awesome program where you can earn cool prizes, on top of major bragging rights, for living your healthiest life with Shakeology—which you probably had already been doing! Check out this articleif you want to learn more about the program.  Year 1 is the 365er Shaker cup (on left), year 2 is the container (to the right) and year 3 I'll receive shortly... is a coozie & new shaker cup. I love being rewarded for something I'd do anyways and is so great for my body!  

Rest Day

Oh, rest day, how I’ve missed you!

Frozen Shakeology Chocolate Peanut Butter Bar - a great treat for refeed day. Check out my blog post with video recipe.

I’m trying a little something different for my self-care today—meditation. Beachbody On Demand has a few meditation routines in the Beachbody Yoga Studio section that can you help you relax and de-stress. It’s the perfect way to wind down after a week of tough workouts.  I'm not big on meditation, so this is actually uncomfortable for me. ha!

Congrats on making it through another week! As always, watch the new Weekly Obsession video and rest up for our last week of Phase 3! Do you believe that? 

We also have Refeed Day again this week.  What are you going to do different this time that you didn't do last, or did and it didn't work out the way you wanted?  I know for me, I ate the yellows as intended, but they weren't great choices (pizza and garlic bread) and I was SICK!  (I'm lactose intolerant so that's my own fault, but I went a little too loosey goosey)

Day 68: Booty

These make great pre or post workout meals!!!

Today’s workout is 55 minutes long and our last 3 reps for boo-tay!  Grab your Beachbody Resistance Loops, Strength Slides, and weights today and push through the burn from Legs and Total Body Core!  We are all feeling it, but can push through this together. 

PROGRESS CHECK: Does anyone feel like they’ve hit a plateau? 80 Day Obsession is designed to constantly challenge you in new ways—whether it’s switching up your reps or recalculating your calories—so hopefully your progress hasn’t stalled. If you think it has, check in with yourself. Are you really following the eating plan to a T? Are you giving each workout your all? If you’re doing both those things, but you still feel like you’re not where you should be, message me or check out BeachbodyExpertAdvice.com where you can find registered dietitians, certified trainers, and other experts who can help answer your questions.  We do not want to waste our time with plateaus, but if you're really doing it, that shouldn't happen. Remember to recognize your NSV too :) The scale might not be moving, but you might be losing inches.  I'm stoked I lost my back fat that I've had for years...even before kids!  Thanks Autumn!

Day 67: Cardio Core

We’ve done Cardio Core a few times now. Make it a goal to challenge yourself today. Really sink into those duck walks, step it up with some heavier resistance loops, and speed up those step-throughs! Make these 40-ish minutes count!

The weekend is right around the corner. Anyone doing anything fun? If you’ve got birthday parties or get-togethers where you know you’ll confront temptations, make sure you drink Shakeology or eat one of your containers before you go. Remember, you have goals and every day you stick with the program takes you one step toward the finish line!  Share what you have going on and one tip you'll use this weekend to combat temptation.

Day 66: Total Body Core

A new day…and a new chance to take on Total Body Core! Just what you were thinking when you woke up today, right?  haha

3 sets of 10 reps for 60 minutes, so keep those weights nearby in case you need to drop to a lighter one.  I feel like I literally use all the weights on TBC day.

Check in with yourself today. Have you noticed any changes that don’t have to do with your weight? Is your skin clearer? Are you feeling less bloated? Are you more focused because you’re 60+ days into cleaner eating? Share with the group any non-scale victories you’ve experienced! It's important to honor all the hard work you've done.  We speak so mean to ourselves sometimes and we are doing amazing things yall!  Your body is yours, push it to do what it can!  Lots of times it's our mind holding us back from going further thank our comfort zone.  We are not here to be comfortable, but here to be changed, from the inside out.

NUTRITION REMINDER: Don’t forget you can swap Meal Option 1 with your pre-workout meal. This is a great option if you’re working out early and don’t want to eat immediately before. Meal Option 1 was specifically designed to accommodate Shakeology with almond or coconut milk, and fruit!  I never do this on Cardio Core day though because it's too much liquid bouncing around ;) 

Day 65: Leg Day

You ready for this? It’s time to hit legs again.  Oh sweet LEGS!  I love to hate you :) Are yours feeling sore too?  If you’re worried about not getting through the full 56 minutes, I suggest foam rolling a couple hours BEFORE the workout. Hopefully that’ll help loosen you up for another day of 3 x 10.  Remember this is the last week of 10 reps in Phase II FOREVER!  Use that as motivation to keep going!