LIIFT4 | Week 2 | Recovery Day 3

Congrats on getting to the end of Week 2. You’re doing great, and you should take a moment to give yourself a pat on the back.

2B Mindset lunch on the beach..."recovering" :) 

For this Challenge Group, my main focus is to help as many people as I can achieve their goals. Whether your goal is to lose 50+ lbs, 5 lbs, tone, gain muscle, or shredding for the wedding, I want to help you. Do you have anyone in your life who could use a little encouragement to get on the path to being healthier and happier? Use today’s recovery day to reach out to them and see how you can motivate them to reach THEIR goals.  I promise your friends are noticing and they WANT to know what you're doing and cheer you on!

One of the reasons Joel created LIIFT4 was that he wanted a program that fit into people’s busy lives—not the other way around. He always says "exercise to live, don't live to exercise" and I love that!

Don’t forget to watch READY FOR LIIFT OFF: Week 3 to see what’s coming next week. If you don't always have them, stock up on BEACHBAR snack bars for a quick hit of protein and fiber. My favorite is Peanut Butter Chocolate, but only because I'm not a cherry fan. I have tons of customers swear by the Cherry Almond bars. So good and the best macros I've ever seen.  Beachbody really pressed hard to be the #1 bar!

LIIFT4 | Week 2 | Recovery Day 2

Start the day with one of Joel’s recovery videos so you’re staying ahead of any soreness or stiffness. I think I’ll do LIIFT4 Stretch. We worked hard this week, so it’s time to take care of our muscle recovery.

Since we’re almost 2 weeks into the program, I’d like you to check in with your transformation. Snap a few pics and share with the group. We would love to see how things are developing—even though it’s still early.

Here are Laura’s results after finishing LIIFT4. Talk about motivation…

LIIFT4 | Week 2 | Day 4 | LEGS (HIIT)

Well-defined LEGS, here we come! This is the last routine of Week 2. You’re doing great!

Was doing jump squats and caught in motion.  These are 5 lbs and I do not want you doing heavier than this. 

This is Legs – HIIT, the first time we will do an entire high-intensity cardio workout. High-intensity interval training has been around forever, but has become increasingly popular for its efficiency. You burn more calories in less time. Today’s workout is 4 simple moves in 5 very different rounds. Get ready to burn a lot of calories.

Remember to use Beachbody Performance Recover after each of your LIIFT4 workouts. With timed-release protein, carbs, and pomegranate extract, it’s shown to help accelerate muscle recovery and reduce exercise-induced muscle soreness. That’s a good thing on leg day.  Also, if you're not sweating or winded, feel free to add a 1-5 lb weight as long as you won't get hurt doing it.  Start small and never go beyond 5 lbs so matter how much you lift.  You want to be able to move quickly so you get your heart rate up and heavier weights will slow you down. 

LIIFT4 | Week 2 | Day 3 | SHOULDERS (LIIFT Intervals)

Feeling strong and recharged? I am!!!

Today’s Shoulders – LIIFT Intervals is a combination of lifting and intense cardio. The shoulders are comprised of 3 major muscle groups, and these 6 lifting moves, in 3 sets, will attack them all. And those cardio intervals will really start to drain your tank, so keep pushing hard. I have a love/hate relationship with the HIIT move Catchers. What moves do you love/hate?

Don’t forget to stay hydrated! Joel recommends that you drink at least half your body weight in ounces of water every day—and even more if you feel thirsty or sweat a lot. That means that if you weigh 140 pounds, you should drink at least 70 ounces of water each day.  What do you put in your water to mix it up? I like lemon, lime and cucumber (not all together of course!). 

Here are some ideas

LIIFT4 | Week 2 | Recovery Day 1

I know you’re probably still sore, and that means you’re working hard, but hopefully it’s a little better than last week since your body is starting to get used to the program. Today is a recovery day, so use this as an opportunity to focus on giving your muscles time to recover and rebuild.  What are you doing for rest day?  Don't forget, we never rest from Shakeology - that's every day.  I like to put mine in a coffee cup some mornings or a wine glass some evenings :)  Anyone else or am I the only one that does this???

LIIFT4 | Week 2 | Day 2 | BACK/BICEPS (LIIFT 50/50)

Today is Back/Biceps – LIIFT 50/50. 3 sets of 6 lifting moves, followed by 3 sets of 3 butt-kicking cardio blasts. Get ready to push, sweat and get in and out.  Anyone else love how short these are?  I used to drive, park and get all the equipment for class in the time I can start and finish my workouts from home now.  That's the efficiency I need with 2 boys at different schools. 

Don’t forget, we have rest day tomorrow so don't hold back!  We want to push our bodies a little more each day,. Pay attention to your lifts, and if you can easily get to 10 reps for each move, try going a little heavier.

LIIFT4 | Week 2 | Day 1 | CHEST/TRICEPS (Circuit)

It’s Week 2. You should be feeling well rested after 2 recovery days and ready to HIIT it! :)

Today’s Chest/Triceps – Circuit workout means we lift nonstop. 10 moves, 3 sets, and a minimal amount of rest. We also get to do my favorite core moves, Dumbbell Flutter Kicks and Windshield Wipers.  Make sure you have space for the Windshield Wipers, I had to switch positions so I could get my legs straight when going side to side.

I love that every workout is unique—that means every workout is filmed separately and totally brand new and Joel will keep us guessing! The beauty of this program is that you NEVER get bored doing the same exact routine twice.  Talk about major bang for your buck!

LIIFT4 | Week 1 | Recovery Day 3

Joel put a lot of work into the workouts—and making sure you’re getting the most out of them by including these 3 recovery days. Did you know it takes 48 hours for a muscle to return to normal strength levels after heavy lifting? Make the most of this time to have more to give tomorrow when we’re back at it.

Did anyone take a cheat day? If so, what was your “cheat?” If not, remember, you don’t have to take it, but it’s there if you need it.

Most importantly, don’t forget to tune in to READY FOR LIIFT OFF: Week 2 to get ready for the week ahead.

LIIFT4 | Week 1 | Recovery Day 2

This is our second day off this week, do you even believe it???  Your body is using this time to rebuild muscle so don't ignore it or think it's not important. A lack of proper recovery can lead you to plateau early, which means you’ll see less progress and we do not want that. You’re going to be feeling sore all over, so go for a walk, stretch with Joel, or just chill.

Share what's motivating you right now, with the group. If you’re feeling that you NEED some motivation, let us all know; that's what this is all about. 

LIIFT4 | Week 1 | Day 4 | LEGS (LIIFT 50/50)

Leg day - can't stand for my selfie ;) 

Legs – LIIFT 50/50 day. You knew it was coming, were you as nervous as I was? ha! This 50/50 format is similar to Chest/Triceps a few days ago, which means 6 lifting moves for 3 sets, then 3 HIIT cardio moves that get shorter as you move through them (because they get harder - grrrrr no breaks here!). Personally, I am thankful for that, as 60 seconds of Triple Bear sounds impossible. We will end this week’s workouts with Prayer Crunches and Plank Leg Lifts.  I think I'll be praying during this!  

This is the first time you’re doing this workout. Don’t feel you have to go too heavy right away. Choose your weights carefully, and if possible, watch your form in a mirror or film yourself with your cellphone. Videos are the most effective way for me to reflect on my workout.  Safety is key to success and going to heavy will only set you back if you injure yourself.

I want to make sure you are properly enjoying the Beachbody Performance Line.  If taken correctly and at the right time, none of them are containers.  Yes, that's right...they are all FREEBIES in your day! And they really help, here’s how:

Beachbody Performance Recover is what you drink within 45 minutes post-workout to replenish your muscles and reduce exercise-induced muscle soreness.

Beachbody Performance Recharge is what you drink 1 hour before bed, to help reduce delayed onset muscle soreness (DOMS). It helps you wake up ready to crush your next workout.

Have you used either of these supplements? If so, tell us what differences you’ve noticed.

LIIFT4 | Week 1 | Day 3 | SHOULDERS (LIIFT Intervals)

I look angry, I promise I'm having a good time. These are 22 lbs each and they feel heavy to me. No smiling :) 

It's Shoulders – LIIFT Intervals time!! This workout is lifting fast and furious (but safely), followed quickly by HIIT cardio moves. Today, we’re doing 2 lifting moves, followed by a HIIT move, 3 times through. This is a total of 6 shoulder-focused moves, with 3 cardio spikes, to create defined and strong shoulders. And don’t worry, Joel won’t forget your core.

The shoulders are a muscle group, but also joints. This means you will also use your shoulders every time you work your chest and back. So take care of your shoulders and use great form.  Who doesn't love strong shoulders when rocking their tank tops!??!

Did you feel the benefits of your recovery day? Did you rest or do active recovery day?

LIIFT4 | Week 1 | Recovery Day 1

Recovery day! You earned it. But it’s not a day off in terms of your nutrition; you’ll still be drinking Shakeology every day, but you won’t be taking any of the Beachbody Performance line supplements—you only do that on lifting or heavy cardio days. Follow your eating plan and drink plenty of water.

Speaking of your nutrition, you now have dietary options with Beachbody.  (1) Autumn's patented portion control container system or (2) Iliana's 2B Mindset approach. I love that you can pick you program, pick your nutrition, and pick your coach (me of course!!) LOL 

Remember those 2 stretching videos (roll & recover) Joel shared? Try one if you're really sore, or if you feel like you're still ready to do something active, I made this list to give you ideas of programs we offer which qualify for active recovery.  We do not want to lift weights on these rest / active recovery days.  We have worked out muscles hard and want them to restore and rebuild. 

If you haven’t yet done so, reach out to someone in the group you don’t already know, and share something about your experience thus far. You might help someone along or learn something yourself.

LIIFT4 | Week 1 | Day 2 | BACK/BICEPS (Circuit)

You did it. The hardest part of making a change is getting started. And yesterday, you accomplished that.  I'm proud and hope you are too!

Today, we are going to rock Back and Biceps – Circuit. Circuit workouts are just about lifting weights with minimal rest in between each move, to keep your heart rate up and your muscles working hard. There's no cardio even though your heart rate could get in the cardio zone at times, and you'll sweat. We keep moving through 3 sets of 10 moves, so don’t expect your heart rate to drop very much. And, as always, we will complete today with 3 sets of core moves.  Love that!!

If you’re drinking Beachbody Performance Energize before your workout, you’ll have the power of beta-alanine working for you. It’s one of the key active ingredients in Energize. Beta-alanine helps increase muscle carnosine levels to buffer muscle acid buildup, increase muscle output, and delay muscle fatigue.

BEACHBODY PERFORMANCE TIP: If you take Energize, have you noticed a tingling feeling shortly after you drink it? It can be a normal reaction to beta-alanine, an amino acid ingredient in Energize. Some people tingle, some don’t. And it often goes away once you start exercising, and with continued, regular use.  Don't be alarmed or worry!

And guess what? Tomorrow is our first recovery day. Whoot whoot!  Who’s loving LIIFT4 so far?

LIIFT4 | Week 1 | Day 1 | CHEST/TRICEPS (LIIFT 50/50)

Welcome to LIIFT4! Let’s get ready to work and BUILD some muscles! We’re going to start with Chest/Triceps, LIIFT 50/50 — 6 lifting moves, 3 intense cardio moves, for 3 sets each. Then we finish with 3 sets of core moves. I love that Joel includes core into every workout because it's so important for women and for lifting.  You have to have strong core to have good form and be able to go heavy.  

This is Day 1, so really focus on your form. It takes a bit of time to master all new moves, so listen to Joel’s cues to be safe. Keep in mind that when I talk about 50/50 workouts that means lifting first, cardio second.

Don’t forget to use the LIIFT4 Weight Progression Tracker. It’s so important to track what you’re lifting during each set, as you’ll want to slowly increase weight over time. It might seem like you'll remember, but you won't and you'll waste time next week trying to see what feels right. They included it for a reason so print it out if you didn't get the tracker in the mail. 

Also, do not forget to drink Shakeology every day, and Beachbody Performance only on workout days like today. I recommend Beachbody Performance Energize 30 minutes before you workout for optimal performance, Hydrate while you work out, and Recover up to 45 minutes post-wrokout. You do not need the Performance Line on rest days, or active recovery days that are walking, yoga, pilates, dancing or rest days.

Check out the Week 1 episode of READY FOR LIIFT OFF, which tells you what to expect during your first week of LIIFT4. 

Day 80: Booty

OMGGGGGGG. We did it y'all! Day 80 is here; can you believe it??! YOU. DID. IT.

I want to congratulate everyone on sticking with the group for the full 80 days. Even if it wasn't perfect, you missed a workout, had an extra cupcake, whatever!  I couldn’t be prouder of you, and you and you!! Each one of you is an inspiration and it’s been an honor watching you grow and transform and some of you have helped others start their own journey. Now that's just crazy awesome!!

We have one last 60-minute Booty Phase 2 workout. And don’t forget to take your final photos and measurements tomorrow morning! I know for a full hour.  You want that 80 Day Obsession tank top / T-shirt and a chance to win some major cash with the Beachbody Challenge so head over to BeachbodyChallengeContest.com to submit your results.

And while you’re at it, please share your photos with the group so we can celebrate with you!

It’s been a total blast working out with y'all. Thanks for joining! Don’t forget to reach out if you want help deciding what to do next.

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!