Transform :20 | Week 3 | Day 3

Me & my daily shakeo! This is Vegan Pumpkin Spice, 1/2 banana, 1 c almond milk, 1 c ice and 2 c spinach (hence the green color). You see it, but you don’t taste it. And it’s YUMMY! ;)

How’s everyone doing with their daily Shakeology? Shakeology goes beyond just helping fill nutritional gaps with a healthy foundation of protein, probiotics, digestive enzymes, antioxidants, and vitamins. And with 70 Superfoods, it tastes like a milkshake, but drinks like a salad with protein. You cannot beat this price for what you get anywhere on the market; I’m convinced. Remember, I started out just like you as a customer and was price shopping, but you’re paying for the ingredients you put in your body and what they can do for you, so don’t get caught in the cheap-o protein shake that’s cheap-o ingredients.

Today is Day 17: STRONGER. You’ll feel these moves today and probably tomorrow as they are all about getting you stronger and leaner. Your 3 transformers are 90° Ab Trapper, Hover Ab Kicks, and Burpee Hop.

Make sure you’re logging your workouts, Shakeology, and anything else on your mind in your 6-Week Transformation Tracker. We draw random prizes so you never know when your posts really count!!

Transform :20 | Week 3 | Day 2

I love FASTER. Such a fun way to power through this workout and I think since it’s so fast, it flies by even quicker. Kind of fun in a sick way :)

It’s Day 16: FASTER, which means a few new moves and a quicker pace. You’ll have to push to keep up, but I know we can all do it. Don’t forget there’s a modifier in every video. Our 3 Transformers are Over Top, X Jack; L Reach; and Ski Abs, In/Out.

What’s your favorite new move today? Share it below.

Don’t forget, food prep isn’t just on Sundays. Some like to do Sunday and Wednesday and prep a few days at a time, and others like to prep for 7 days at once. Whatever you find sets you up better for success, DO THAT! There’s no right or wrong answer. Post your clean cart or fridge photos pics below. I love seeing all the colors of the rainbow! So pretty and fresh!

Transform :20 | Week 3 | Day 1

Chapter 2: CLIMB begins today! I hope you’re as excited as I am! This is the next phase where we take the foundation we’ve built over the last two weeks (Commit phase) and take things up a notch — a little faster, a little more intense, and a little more transformations. There are a few new moves so don’t get too comfortable! If you haven’t been drinking Energize, you’ll want it now to sharpen your focus and reaction time so you can stay focused and energized to crush today’s workout all twenty minutes.

Day 15: BURN. It’s all about fat burning and getting a good sweat. Today’s 20 minutes flies by. In this new chapter, the Transformers stay the same so hopefully you’ve been tracking your progress. Time to get ready for Rapid Taps, Twist OBL Kicks, and Rocketman.

Transform :20 | Week 2 | Day 7

CONGRATULATIONS! TODAY IS A BIG DAY! You’ve just finished Chapter 1: COMMIT. Be sure to grab your sticker, place it on your Step, and snap a pic and share it with everyone! Now, take a good minute to look over the last 2 weeks and see how far you’ve come. Want proof? Check your Transformers progress. I bet you’ve already noticed some changes and might even be shocked at some of the improvements.

For this Challenge Group, my main focus is to help as many people as I can achieve their goals; whether it’s losing weight, gaining muscle, or looking amazing at an event. Do you have someone in your life who could use a little encouragement along the path to being healthier and happier? Use today’s rest day to reach out to them and see how you can motivate them to reach THEIR goals.

Be sure to check out Transform Your Life with Shaun T for tips for the upcoming week. 6 more days of work coming our way, but for now, we rest. What will you be doing? I’m fishing with my boys in Morton Bay island. I’m not of a fishing person, but I sure like to eat the fresh catch.

Don’t forget to carve out 1-2 hours today to meal-prep for the week ahead. You will see so much success when you plan because it’s hard to get derailed when you have food in the fridge that would go to waste. Remember, abs are made in the kitchen and that’s because 70-80% of your results come from nutrition. Don’t discount the importance of this!

Transform :20 | Week 2 | Day 6

Last day of the workout week, and last day of Chapter 1: COMMIT. Transform :20 is an intense program, and by now you’ve had to dig deep and really push to finish each day, but you’ve already finished Chapter 1. I almost don’t believe how fast this is flying by!!!

Day 13: BALANCED. Like last week, we’ll be mixing in stretches with our workout. Your body should be getting used to the pace and effort needed each day, do you feel that’s the case? Your 3 Transformers are Climb Push-Ups; Plank, OBL Trap; and Balanced Dips.

I hope these transformation help motivate you, I know they motivate me! The scale didn’t change much here so had she not taken measurements and photos, she would have felt like noting changed. But that couldn’t be further from the truth, don’t you agree? What changes are you noticing already?

Transform :20 | Week 2 | Day 5

Let’s do this! Day 12: CUT. This is all about getting that body tight. Transform :20 targets your glutes, core, abs, and upper body. Today’s workout is going to push you to to the limit. The 3 Transformers are Over Step Jump, Hand Rel Push-Up, and Triangle. Don’t just blow over the picture above…read what’s on his arms. Conquer your mind, Transform your life. Let that sink in and really think about it over the next 4 weeks. Great bodies are wonderful, but unhealthy mindsets won’t appreciate them or even realize all that you’ve done. Start within for change.

Transform :20 | Week 2 | Day 4

Even though we are in Week 2, we are still building a foundation for our fitness. Hopefully, you’ve begun to really harness your mind and get rid of negativity. No one is perfect and we weren’t designed to be. I love that Transform :20 is about body AND mind because we really need to be healthy in BOTH!

Let’s get sweating. Today is Day 11: POWERFUL, and although it will feel like last week’s POWERFUL, the workout is unique. Same energy, same effort, but it felt harder. Your 3 transformers are: Parkour, TS Squat Reach, and Lunge Punch. I tied the first, lost the second and beat the third. Notice I said “lost the second,” not FAILED because there is no failing or bad workouts. We are here, showing up every day, even on rest day with nutrition so I don’t want to hear that word. Negative words / thoughts like that form quitters or mental blocks and we have no time for that. Shaun T wouldn’t allow it anyways :)

If you need a better protein filled snack that’s still low sugar and low calories, order some BEACHBARs next month with your Shakeology. Usually they’re discounted and free shipping so you can’t go wrong and the macros cannot be beat! They come in two tasty flavors, Cherry Almond or Peanut Butter Chocolate, and are both gluten-free.

Transform :20 | Week 2 | Day 3

We are blasting through Transform :20 and you are doing GREAT.

Today is Day 10: STRONGER. Be sure you’re really focusing on how you’re transitioning on and off the step. Of course, safety first, speed second. Shaun T will be pushing you to focus and harness your mind today. Your 3 Transformers are 90° Ab Trapper, Hover Ab Kicks, and Burpee Hop. Don’t forget to record how you do in your Tracker because by now I know you’re seeing some strength gains.

Transform :20 | Week 2 | Day 2

Hopefully by now, your body is used to these 20-minute workouts. Yes, they’re intense, but they’re also fast, giving you a really effective workout in a short amount of time. Get in, get out. I noticed right away that Shaun T is speeding things up and the moves are harder than last week. Remember, it’s ok to pause or rewind if you need to.

Day 9: FASTER. This is all about what your feet are doing, so make sure while you’re pushing yourself, you’re being mindful of step safety. Rewatch the Step Safety video if you need reminders. The 3 Transformers are: Over Top, X Jack; L Reach; and Ski Abs, In/Out.

Don’t forget to stay hydrated. It’s recommended to drink AT LEAST half your body weight in ounces of water every day—and even more if you’re feeling thirsty or sweating a lot. That means if you weigh 160 pounds, you should drink at least 80 ounces of water each day, at a minimum.

I made a really delicious Shakeology recipe today. What’s your favorite flavor? Got a good recipe to share; i want to hear it!!

Transform :20 | Week 2 | Day 1

We are officially beginning Week 2. Whoot Whoot! Hopefully, your rest day yesterday fully recharged your batteries, because it’s time to work again.

Today is Day 8: BURN. Same philosophy as Day 1 last week, but the moves are different. By now, you’re seeing that no two workouts are the same—and that’s on purpose. It keeps things fun and fresh, and keeps your body guessing so it will keep growing and getting stronger.

One thing that ISN’T changing are the Transformers so we have Rapid Taps, Twist OBL Kicks, and Rocketman again. The hope is you’re tracking your progress by attempting the same challenges each and you’ll start seeing growth each week. Before we repeat these, you’ve had 6 more days of fitness which is 6 more days to be stronger!

How’s everyone feeling? Who needs an extra dose of motivation? Let’s cheer each other on!

Transform :20 | Week 1 | Day 7

What are you doing for your rest day?

Our first rest day, and I definitely need it. How about you? One thing to remember on these rest days is that they’re not CHEAT days. So even though you aren’t working out, there’s no quitting your eating plan; you’re only cheating yourself. We all want great results, so keep your focus! Remember, 5 days of work can be lost on 2 days of play.

Looking back, what was your favorite part of Week 1? What are you most excited about for Week 2?

Don’t forget to watch Transform Your Life with Shaun T so you’re ready for the week ahead.

Keep using your 6-Week Transformation Tracker to track your workout; food, mood, Shakeology, Beachbody Performance; and read Shaun T’s daily motivational quote. I love his reflections.

Transform :20 | Week 1 | Day 6

Bam! This is the last workout of the week, and I’ll be the first to admit that I’m looking forward to my rest day tomorrow. Anyone have fun plans for rest day?

This is Day 6: BALANCED. What a great way to end the week! This has elements for your core as well as some great stretches, to help make sure your muscles are fully prepped for the day off tomorrow. Today’s 3 Transformers are Climb Push-Ups; Plank, OBL Trap; and Balanced Dips. Finish strong today! This is it for the week and then we RESTTTTT.

Transform :20 | Week 1 | Day 5

Almost there! You’re doing great. But don’t take my word for it—let’s share with each other some words of encouragement. Share yours in the comments below—every bit helps, especially if you’re feeling like you need a little motivation.

Today is Day 5: CUT. This is all about reps, and lots of them. The pace is intense as always, so watch your feet and make sure you’re safely using the Step. The three Transformers are Over Step Jump, Hand Rel Push-Up, and Triangle.

How has your mood improved during Transform :20? What’s been your greatest motivation?

Transform :20 | Week 1 | Day 4

One of the things you’ll notice is that even though the workouts are “only” 20 minutes, the amount of effort you’re putting into those 20 minutes is pretty incredible and might be the equivalent of a 45-60 min gym class elsewhere. True story, I’ve tracked it to compare.

Day 4, POWERFUL packs in cardio, total-body conditioning, and resistance moves to help build strength. The 3 Transformers are Parkour (fun!), Squat Reach (loved this), and Lunge Punch (hard for me).

You might really be feeling these 4 days of workouts, so it’s good to use Beachbody Performance Recover and Recharge today. Here’s how:

Beachbody Performance Recover is what you drink within 30 minutes after your workout. It helps replenish your muscles and supports muscle protein synthesis and growth. If you drink this within the allotted time it is ZERO CONTAINERS! If you forget and drink it later, it’s a red and you don’t benefit in the same way. This really does help you recover so get the most out of it post-workout.

Beachbody Performance Recharge is what you drink one hour before bed, to help support lean muscle growth and help build and repair muscle tissue while you sleep. 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 and which flavors are you favorite.

Transform :20 | Week 1 | Day 3

Three days in! I’m so proud of all of you for committing. How’s are you feeling? More confident on the step? More coordinated? Less out of breath? I know I feel it in my calves and glutes. Be sure to take note of the little things—they add up, even when the scale doesn’t change.

Today is Day 3: STRONGER. The pace will be slower, but that doesn’t mean it’s easier, sorry, not sorry. :) You’re going to feel the burn in the 3 Transformers today: 90° Ab Trapper, Hover Ab Kicks, and Burpee Hop. Make sure you write these down; you’ll thank yourself over the next 6 weeks.

How’s your nutrition? Take a few minutes to answer the questions below.

1) Are you tracking your food?
2) How is your water intake? Make 1/2 your body weight your minimum goal.
3) Are you eating breakfast? If not, PLEASE change this up. If it’s because you’re not hungry, try scaling your dinner back, or eating dinner earlier. I wake ready for food almost every day!
4) Are you struggling with nighttime eating? I’m lazy enough that walking upstairs to brush my teeth will usually keep me from munching further :) Try that. Have other tips? share in the comments below.
5) Are you hungrier? You might need more food if you’re starving and not seeing any weight loss or non-scale victories. We want to burn fat, not muscle.
6) Any special meals or recipes you want to share? I’m always up for trying new, clean recipes. Share below!

Snack tip: If you find your appetite increasing - one of my favorite grab-and-go items is Beachbody Beachbar. It truly has the best macros on the market, even better than #kindbar or #larabar and 10 grams of protein and only 150 calories. I always keep one packed in my bag because life hands you curve balls…it just does! I work too hard in these 20 minutes to get derailed with a candy bar or coffee that does nothing for my goals and is more expensive and no nutrients. Don’t get caught surprised!!

Transform :20 | Week 1 | Day 2

How are you feeling today? It’s Day 2 already and today is FASTER; which is exactly as it sounds. There’s more cardio focus than yesterday, with an emphasis on footwork and form. Pace yourself and modify as needed! There’s no shame in pausing or rewinding, I have to do that often to make sure I get the move right. Your 3 Transformers are: Over Top, X Jack (not my favorite); L Reach; and Ski Abs, In/Out.

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Need a “spring in your step” to help you push further and get more from your 20 minutes? Energize is my go-to fuel to power me through my workouts and Ironman actually uses our Performance Line at their races. I think that’s rad because I hold them to a very high standard in the fitness world. One of the key ingredients is beta-alanine, which helps increase muscle carnosine levels to help buffer muscle acid buildup, increase power output, and delay muscle fatigue.

FYI - When you drink Energize you might notice a tingling feeling shortly after you drink it. This is a normal reaction to beta-alanine, an amino acid in Energize, but not everyone notices this. It often subsides when you start exercising and with regular use so don’t be alarmed.

Transform :20 | Week 1 | Day 1

Today is GO day!!! Chapter 1: COMMIT

Look at my little guy watching in. We do this for US, but they are taking it all in too. Great role modeling what health looks like!

This is Day 1: BURN. You’ll be moving from the first minute to the last, so get ready to sweat for nonstop action for 20 minutes. Shaun T will take you through a series of moves on the step to push you to dig deep. There are three Transformers (1 minute challenges): Rapid Taps, Twist OBL Kicks, and Rocketman.

Record how many you reps you do for each transformer so you can aim to beat this week over week. You might think you’ll remember, but you won’t, trust me. He works us so well that sometimes I forget by the end of the workout! I encourage you to take a video of yourself doing these challenges because it’s the best way to ensure proper form.

When you’re done with today’s workout, share with everyone your thoughts about the workout! Did you sweat? Was it fun? Did you hate it ;))) (that’s ok too)! How amazing and motivating is Shaun T? Get ready for tomorrow.

Transform :20 | Prep Week | Day 7

this group is going to feel like family after 6 weeks together :) Our challenge group will too!

Tomorrow is the day!!! Anyone else exi-nervous??? haha (I totally overuse that word from Frozen movie in my life) Today is the day to take your “before” photos and measurements. Don’t overlook this important step because you’re likely not going to lose weight every week. And since muscle weighs more than fat, you might stay flat or gain even so knowing your measurements are improving is the key to success and not quitting. Your attitude is everyone so set yourself up for success. As an extra incentive, if you keep track of your photos, weight, and measurements, you can enter the Beachbody Challenge when you finish the program by visiting BeachbodyChallenge.com. Last year’s prize recipients each won $25,000!!! Not too shabby! You' also get 1 free t-shirt each year you submit results.

Now, here’s how to make the most of tomorrow, DAY 1:

• Plan your meals for the day. If you’re ok with leftovers, you can get extra credit and plan days at a time. I personally love leftovers so I have 3 days worth of breakfast and lunch at a time with usually an extra dinner.

• Take your Shakeology and Beachbody Performance supplements (Energize, Hydrate and Recover are highly recommended)

• Have your step, towel, and water bottle ready

• Make sure you have the 6-Week Transformation Tracker and Wall Calendar/Tracker to track your Transformers

• Watch Episode 1 of Transform Your Life with Shaun T.

Transform :20 | Prep Week | Day 6

Eating out can still fit with your goals!

One thing I want everyone to remember is that this group is for YOU, all of you. So, post any and all pics of how you’re doing. Some prefer to post their before pics, but please at least share meals, Shakeology, Performance Line, successes and obstacles, or when you need help in some area. We are all here to help, but as your coach, I can’t coach you if I don’t know how / what you’re doing. This is so helpful for me and those that post ALWAYS get better results! It’s a FACT!

One thing I love about Shaun T is that he has an incredibly motivating style that makes me want to dig DEEP and WORK! And he always says, “Get your body tight and your mind right.” In Transform :20, you’ll notice that he’s just as focused on your personal transformation as the physical transformation and I love that. He believes “it’s not just about the after photo.” And he’s here to motivate and inspire you and give you strength to conquer any obstacle and any challenge in your life—that’s what Transform: 20 is all about. Weigh yourself at the beginning for a starting point, and then forget about the scale and stick to your plan, watch how your clothes fit and how much stronger you’re getting.

Think about some of the challenges / obstacles you’re facing in life right now and commit to use these 6 weeks to get stronger and change our mindset.

Transform :20 | Prep Week | Day 5

2 more days till we start Transform :20, so let’s formulate a plan. We start the program Monday and go 6 straight days with rest day being Sunday. Sunday is perfect for a stretch routine, nice walk, or enjoying family time. This is also the day to watch Transform Your Life with Shaun T for info regarding the upcoming week.

Your body will be craving nutrients as it burns calories so make sure to review the Beachbody Nutrition Guide so you can prep and plan. Remember the saying, “if you fail to plan, you plan to fail.: It couldn’t be more true and there will be days, guaranteed, where life throws you curve balls. Don’t let it get you off course.