LIIFT4 | Week 8 | Day 3 | SHOULDERS/ARMS (Circuit)

Today is Shoulders/Arms – Circuit. There are 3 blocks of 4 moves each, with a strong core routine to bring us past the finish line.

Push yourself to the max. This is it. One last workout tomorrow and we are done.

Before we head into tomorrow, today is another great day to think back and really reflect on what you’ve done. Pull out your Weight Progression Tracker and look at all those days where you showed up and didn’t give up. I’m so proud of you! Let’s hear you guys share some motivation and congrats with each other.

Meatloaf Florentine

STRAIGHT FROM THE OVEN - YUMMM!

INGREDIENTS:
- 1 1/4 pounds ground turkey (you can play with this, in the picture I used 2/3 lbs ground lamb and 2/3 lbs 97% fat free ground pork, but you could also use ground chicken, ground beef, or my favorite is to combine a fattier meat with a lean meat so it will stick together, but be more healthy)
- 1 cup of your favorite clean spaghetti sauce (you could also opt for tomato paste or pizza sauce, which is my personal favorite and a little richer, less liquidy)
- 1/2 cup of quick oats
- 1/2 cup finely chopped onion
- 2 cloves garlic, minced
- 2 eggs, beaten (for lower fat – 1 egg & 2 egg whites)
- 2 tsp Worcestershire sauce
- 1 tsp onion powder
- 2 TBSP Parmesan cheese, grated
- 1 TBSP Italian seasoning
- 1/2 teaspoon fennel seed, crushed (this is optional and I didn’t use it because only my husband is a fan)
- 1 cup low fat shredded cheese, mozzarella (or what you have on hand. In the pic, I used colby, but I’ve made this with cheddar too and equally as delicious)
- 2 cups spinach (I used 3 cups for the next batch and put it in a food processor with the 3/4 of the cheese and pureed it just slightly so it would shrink and it was delicious! I’m a firm believer, the more veggies you can sneak in, the better!

INSTRUCTIONS
Preheat oven to 350 degrees. Spray a meatloaf pan with olive oil or line with foil, but I prefer the pans that have the fat drip below so they’re a little leaner, but equally as flavorful!

1) In mixing bowl, combine turkey with 1/4 cup of sauce, quick oats, onion, garlic, eggs, Worcestershire Sauce, seasonings, parm cheese and optional fennel. Mix well.
2) Press half the meat mixture above in the pan.
3) With the back of a spoon, press a 1 inch deep indentations down the center, leaving a inch border on all sides.
4) In a separate bowl, toss the spinach and 3/4 cup of the cheese of choice. Spoon the spinach mixture down the indentation.
5) Spread the remaining meat mixture over the top, sealing edges along the side of pan. Put remaining sauce over the meat mixture and put in oven for 35 minutes.
6) Sprinkle remaining cheese on top and bake for an additional 10-15 minutes or until meat is cooked through and sauce is bubbling. (Check this)
7) Let stand for 10 minutes before serving. If you try and serve right away, it may fall apart, since it needs time to set.

Preparation time: 10 minutes 
Cooking time: 50 minutes
Yields 6 with kids eating, or adults

DINNER 1 NIGHT - ONE DISH WONDER!

LEFTOVERS - 2ND NIGHT - VEGGIES MOST!

LIIFT4 | Week 8 | Recovery Day 1

So it’s been an incredible journey so far and we’ve been through a lot together in these 8 weeks. I’m so proud of what you and the group have accomplished.

Often in my groups, I see people comparing their progress to someone else’s. Please don’t do that. Understand that everyone transforms at a different rate and in different ways and we all have different goals, metabolisms and weight to lose. This journey is for you, and you ONLY…the only person you should be comparing yourself to is YOU on Day 1.  Look in the mirror...THAT'S YOUR COMPETIITON!

Love yourself. Believe in yourself. And stay committed to a healthy, fit lifestyle. That’s the recipe for success.

LIIFT4 | Week 8 | Day 2 | LEGS (LIIFT 50/50)

quick and easy pre or post workout meal

The LAST LEGS OF LIIFT4. (Say that 3 times fast.) It’s time to push yourself to the max. Don’t be afraid to give it all you’ve got, knowing that you’ve got tomorrow to recover.

This Legs – LIIFT 50/50 workout includes 9 lifting moves, 3 HIIT moves, and 2 core moves to finish us off. Remember that lower-body workouts burn more calories than any other type because the legs (quads, glutes, and hamstrings) are the largest muscle group and require the most energy.

If you have a favorite leg move you’d like to share, please take a photo of yourself doing it, and share it with us. Show off those legs!

LIIFT4 | Week 8 | Day 1 | CHEST/BACK (Circuit)

Remember Chest/Back – Circuit from last week? Today will be the same format and moves, with a slight changeup in the order of those moves.

You’ve got 11 chest and back moves, 2 core moves, and 3 sets to get done, so get ready to work! Final note—as you go into this last chest and back workout, fuel up before and replenish after. By now we know what our body needs to perform at its best so have your food and/or Beachbody supplements ready.

LIIFT4 | Week 7 | Recovery Day 3

I am ready for this!  

This. Is. It. Tomorrow kicks off our last week. It’s time to empty the tank on every single workout.

Please watch Joel in READY FOR LIIFT OFF: Week 8 for what to expect in this final week. We’ve been building and shredding and sweating and pushing and WORKING…and it’s time to commit again to finish strong.

We are in this together. We started together, and we finish together. If you need some motivation, or have some to share, do so below!

LIIFT4 | Week 7 | Recovery Day 2

Congrats! You made it through 7 weeks of workouts, with only 1 week left to go. Can you believe it?! We are almost there y'all!

LIIFT4 is designed to constantly challenge you in new ways, so your progress continues forward. Check in with yourself. Can you add more weight in this last week, tighten up your nutrition? Don't finish it wishing you'd given it more!

Time to get things on point now as we head into Week 8.

LIIFT4 | Week 7 | Day 4 | FULL BODY (HIIT)

Now we’re getting to what SHRED IT is all about.

This is the first time we are doing Full Body HIIT, which is 6 moves in 3 sets, plus a burnout set, that you will feel from head to toe. And there’s an extra core move! Since this is the last workout of the week, don’t hold back and give it all you got. Can you move faster, jump higher, do more push-ups in every round, or get in one extra core rep?

Think about the goals you set when you first started. Remind yourself of why you’re here and committed to seeing this program through. Don’t lose sight of those goals now—we’re getting close to the finish.

LIIFT4 | Week 7 | Day 3 | SHOULDERS/ARMS (Circuit)

A little motivation for week 7.

People love this workout, so get super-excited for today. It's a fun one.

This Shoulders/Arms – Circuit has 13 lifting moves, 2 of which are for your core. Even though these moves are familiar, they are going to feel very different in this sequence. Your shoulders will be used to stabilize the biceps and triceps moves, and the biceps and triceps are used to push and pull every shoulder move. Think of it as extra muscle and calorie burn. I can’t wait to see if I can lift my arms tomorrow.  I might not be able to wash my hair?!??!

LIIFT4 | Week 7 | Recovery Day 1

OK, so let’s check in on your nutrition; there is one thing we haven’t yet addressed, which can sometimes derail your best efforts. It’s called “emotional eating” and you’ve probably done this before. I know I have.

It’s eating as a way to cope with the overwhelming feelings you have going on, or if you’re feeling like you’re trying to balance lots of things at once. It’s something you may not recognize until you really understand where it’s coming from. One way to get out of this trap is to delay eating, even for just 10 minutes. Put the food down and collect your thoughts. Check in with yourself and see if you can get to the root of what’s going on. Think it through. And realize that maybe you don’t want to eat that thing in your hand, but rather just need to take care of those emotions, or what’s putting you in this mood.  

A lot of times, you're just bored, dehydrated or it's habit!  Also try drinking 16 oz of water. I love the 3-Day Refresh for this. It works perfectly with LIIFT4 because you can move your rest days to be consecutive and knock it out and not miss any of this program. 3 days is long enough to break habits, cravings, etc, but short enough it's doable and you move on with your fitness regimen. 

LIIFT4 | Week 7 | Day 2 | LEGS (LIIFT 50/50)

It’s a Legs – LIIFT 50/50 day, but it’s unlike any you have done before. We have 9 lifting moves, 3 HIIT moves, and 2 core moves, all in 3 intense sets. This is going to feel challenging, but I know you can do this. It’s days like this where sticking with your nutrition really pays off—you’re going to be burning calories and you’ll need your body performing at its absolute best.  Don't skip Performance Line.  These last 2 weeks you're going to need it all... Energize, Hydrate and Recover at a minimum!

LIIFT4 | Week 7 | Day 1 | CHEST/BACK (Circuit)

BUILD IT is done, and today we begin to SHRED IT. Who is freaking excited???  Since we spent the first 6 weeks focusing on building muscle and getting our core in crazy-good shape, now it’s time to burn through calories, shred fat, and get ripped.  Yes Joel, I am ready for this!!!!

Today’s workout is Chest/Back – Circuit. Working your chest and back together has some incredible advantages—they are “opposing” muscles, which means when one is contracting, the other is lengthening. Combining the two muscles groups in one workout helps create good muscle balance, which can help overall flexibility and strength. Working them together, in a single intense format, means they stay balanced and efficient working together. Additionally, it means the muscle group at rest is ready to go when you switch over to it.  Simplify all that??? YOU'LL LOOK DAMN GOOD WHEN THIS IS OVER! 

Also, pushing and pulling are two of the most basic movement patterns the body can perform. When performing them with free weights, you are also forced to stabilize the rest of your body, which means a stronger core!

Ready to shred?! I AM!

LIIFT4 | Week 6 | Recovery Day 3

This is our LAST recovery day before we head into the last 2 weeks…here comes SHRED IT! This means the workouts will be more HIIT cardio-focused, to get us burning more calories, shredding the fat, and looking lean. If you did 80 Day Obsession prior to this program, basically we've been doing Phase II, for 6 weeks.  You have seen muscles you might not have had before, you've burned fat, but you might not have seen the crazy sculpting you were hoping for.  Well, welcome to SHRED :) 

We are going to see some familiar moves, some new moves, and similar formats that will feel very different. These workouts are a little longer, which means you’ll have to push a little bit more. So get excited and get ready to work. READY FOR LIIFT OFF: Week 7 has a nice peek into the week ahead.

LIIFT4 | Week 6 | Recovery Day 2

I’m so proud of you. As we head into our recovery days, I want you to take an honest assessment of your last 6 weeks. Remember—no judgment, no pressure. Like I posted on Day 1, this group is all about celebrating victories, big and small, and acknowledging that every day doesn’t always go as planned. But when it does and you’re firing on all cylinders…nothing can stop you, right? It’s such an incredible feeling of accomplishment when you look back and think about all you’ve done.

This would be a great opportunity to give me some feedback on how you’re doing so far. How’s your body feeling? How’s the nutrition going? What kind of changes are you seeing? Are your clothes fitting differently? Tell me what’s going on; I’m here to help!

LIIFT4 | Week 6 | Day 4 | LEGS (HIIT)

this booty...it hurts!  

Our last Legs — HIIT day. This is gonna burn sooooo good. Joel will get us moving our body to blast those glutes, quads, hamstrings, and calves, ALL with no weights. This workout is full of all the moves you love to hate—Triple Bear, Squat Jumps, Side Planks, and a couple of other surprises.

Remember, good form also applies to weightless HIIT moves…sink deep during those Squat Jumps! And keep your knees only two inches off the ground during Triple Bear. Joel is always talking about “form” because it’s so important to getting great results. When you’re doing a move the right way, your body is getting the maximum muscle burn.  I can't imagine you'll need any weights for this, but if you do, remember, never use more than 5 lbs.

LIIFT4 | Week 6 | Day 3 | SHOULDERS (LIIFT Intervals)

Love my ENERGIZE!!

It’s our final day of Shoulders —LIIFT Intervals. Today includes 6 lifting moves, 3 HIIT moves, 2 core moves, and a bunch of sweat. We are getting closer to the end, so think about what you’ve learned about your body, and what you’re capable of achieving. There’s a lot of benefit in taking credit for your hard work.

As you know, Joel loves Beachbody Performance. It’s given him incredible results and he never does a workout without replenishing his body with his go-to supplements.  Did you know that Iron Man partnered with Beachbody and uses our Performance Line at all their events? Pretty rad since other companies have been in the market way longer.  Hey, when you're good, you're good!  :) 

What do you think about Beachbody Performance? What’s your favorite? Personally, mine is Energize because it helps me get going in the morning. I add 16 oz to it, stir, chug and hit the mat 30 minutes later. 

LIIFT4 | Week 6 | Recovery Day 1

The last two days should have been your heaviest lifting yet. You are probably used to feeling a little sore by now, and have an arsenal of tricks to help you recover. One you may have been neglecting is hydration. We tend to drink more water on workout days, which is understandable when we are sweating. But on recovery days, hydration is just as important. Being dehydrated can actually slow muscle recovery. So make sure you are getting that water in today. Beachbody Performance Hydrate is also great—especially if plain water can get a little boring for some folks!

You’ve been doing LIIFT4 for 6 weeks with 2 more (and a few days) to go. Remember how excited you were to start? That’s the energy I want you to harness as we head toward a strong finish. Yes, you can still include a little cheat if you’re really craving something—but you may just be looking for a little variety. For new recipes or food ideas, check out the Beachbody On Demand Blog for some good, healthy eats.  If you have 2B Mindset, check out her cookbook! I literally love every single meal I've made from it. 

I know a lot of you have been doing really well—keep it up. It’s been amazing to see your results and be a part of this group. Keep sharing photos and words of encouragement!

LIIFT4 | Week 6 | Day 2 | BACK/BICEPS (LIIFT 50/50)

starting to see definition in my back! what are your non-scale victories!

A Back/Biceps – LIIFT 50/50 day. 6 lifting moves, 3 HIIT moves, and core to finish. You know and (hopefully) love these moves by now, so can you take it a little bit further? Can you lift more weight? Jump a little higher? Finally touch that dumbbell to your toes? Every day we strive to get just a little bit better. Add those days together, and you will reach your goals. Remember, baby steps = big steps + results. Now let’s get to it!

LIIFT4 | Week 6 | Day 1 | CHEST/TRICEPS (Circuit)

Today is the last time you’ll do Chest/Triceps – Circuit—as you may remember, Weeks 7 and 8 will go harder on HIIT cardio as we move into the Shred phase. So, make the most of this last week of Build. We’ll do 10 moves, 3 sets, with very little rest. This day is all about lifting, so make sure you are pushing yourself. The best way to build muscle is to go heavier. Just a few pounds can make a difference. But remember to always listen to your body and don’t overdo it.

Think back to Week 1. Are you doing more push-ups now? Probably. That’s called progress—congratulations!  I love to count my push ups each round through so I can try to get the same amount even though my muscles are fatiguing. 

LIIFT4 | Week 5 | Recovery Day 3

Yesterday I posted about a taking quick nap. Now let’s talk about a full night’s sleep. Make sure you’re getting 7-8 hours a night of good sleep. I always recommend turning off the TV an hour before bedtime, so you can start to really relax your brain and prepare for bed. I've been leaving my phone upstairs at night so I'm not tempted to get on it and check Facebook or emails.  Adequate sleep is crucial to muscle growth and repair, so make it a goal this week to focus on getting enough z’s.

Also, don’t forget to watch Joel’s latest READY FOR LIIFT OFF: Week 6 episode on Beachbody On Demand. This next week is going to be intense!!