I won’t lie, I love my sweets, I love chocolate and I love to EAT!
But I also understand that food is fuel, too much sugar is detrimental to my physical and mental health AND all food should actually TASTE good not just be good for you!
I’ve also learned the older I get the more important adequate protein is for my body on my quest to age gracefully!!!
Enter: MY DAILY BROWNIE BATTER PROTEIN BOWL
I’ve been enjoying these bowls for over 6 months now and its the most requested recipe on my social media and I am finally responding and putting it together for you!
What you need:
1️⃣1 scoop nutrient dense superfoods (I went with chocolate but honestly any flavor will do) 2️⃣1 scoop post workout recover protein (again…🍫🍫🍫) 3️⃣1 tbs-ish of your favorite nut butter (currently obsessed with costco mixed seed nut butter) 4️⃣ Collagen 5️⃣ Almond milk (or your favorite milk)
Optional: chia seeds, flax seeds, granola, berries and/or bananas and other toppings
WHAT YOU NEED TO DO: Here’s where it gets tricky – you need to add enough milk to make it the consistency of batter. I don’t measure 😜 just don’t over do it or you’ll be eating chocolate soup 😜 I’ve never actually measured it but you’ll get the picture once you start mixing it up!
Simply top with your favorite granola or fresh fruit and thank me later 💋💋💋
If you’re interested in getting started on your own wellness routine and want to lean in to the power of ACCOUNTABILITY simply fill out this form for consideration in my upcoming virtual Bootcamp squad!
BODi – formally known as Beachbody on Demand is coming to a home near YOU!!!! And I couldn’t be MORE EXCITED about this change!!!
I partnered with BODi (formally known as Team Beachbody) 9 years ago and that one decision created a powerful ripple effect of positive changes in not just my life but my entire family and thousands of women – mamas – families – I’ve helped along the way! This shift is going to be good and I am so excited to share!
The MISSION of BODi is to be the only company that honors and serves people who are making an effort to improve their well being, no matter where they are in their journey. We have the best solution for health and fitness in the industry. And we want to help as many people as possible with it, by making this journey accessible and easy to start.
On March 2, Beachbody on Demand becomes BODi. BODi members will be invited to create their Health Esteem routine using our fitness, nutrition and mindset content, and there will be new content every month:
BODi is the platform that delivers FITNESS, NUTRITION AND MINDSET support in one “Health Esteem” destination. Health Esteem: Accepting and embracing the person you are today and championing who you wish to become.
FITNESS:
From cardio, cycling, and strength to yoga, Pilates, and mobility, there’s a workout for every fitness level. BODi includes 4 new BODi Blocks of fresh content every month, 100+ fitness programs, and thousands of live and on-demand workouts led by Super Trainers and experts in their categories.
NUTRITION:
Make your health goals happen with nutrition you can count on. Choose from one of our easy-to-follow healthy eating plans, 2B Mindset Basics or Portion Fix Basics, to help you reach your goals without sacrificing the delicious foods you love.
MINDSET:
Inspiring Personal Development Tools and Motivational Videos
When you begin by celebrating who you are today, your health and wellness experience changes for the better. Stay motivated and get inspired with Mindset master classes and weekly video content from positive psychology experts, and community support to cheer you on as you create your best possible future. This content will be available for both BOD and BODi members.
What’s New on BODi?
Starting in March, a BODi membership includes access to 4 all-new BODi Blocks every month, a free Super Block: For Beginners Only, and new Mindset and personal development tools and content to celebrate who you are today, and champion who you wish to become.
BODi Blocks
A BODi Block is a series of workouts, curated into a 3-week program and set to music featuring today’s top hits. New blocks start the first Monday of every month: learn fitness fundamentals in our FOR BEGINNERS ONLY block, get total-body training with our ALL-BODi block, build lean, strong muscle with our IRON block, or ride it out in our BIKE Block. Every block is brand new each month, three weeks, 5 days a week, with workouts ranging from 30-60 minutes in duration.
Free Super Block
A Super Block is a reinvention of your favorite programs from the Beachbody On Demand library—led by that program’s Super Trainer – in our BODi Block format. And your first Super Block is free with your upgrade! Workout now with Super Trainer Autumn Calabrese in her Free Super Block: Healthy Obsession. Inspired by her mega hit fitness program 80 Day Obsession, Autumn guides you through 15 all-new one hour workouts, over the course of 3 weeks.
Mindset Starting in late March you will get new, exclusive tools and videos each week to feel good about yourself at every stage of your journey. Enjoy Monthly Master Classes created by personal development experts with evidence-based motivation. QuickShift videos every Monday to help you start the week with a positive focus. ThinkSpace videos every Friday to reflect on the week’s content, reframe challenges, and answer questions. Plus—tips and tools you can put into practice immediately to help you sustain a healthy routine. Click here to discover Mindset on BODi. Master Classes Available March 27!
What else is included in the BODi Membership? ● 100+ fitness programs for every level, ranging from boot camp to cardio, yoga to pilates, and so much more! ● Thousands of workouts ● Access to two proven Eating Plans: Portion Fix Basics and 2B Mindset Basics ● Access to thousands of recipes with new recipes added every month. ● New live and on-demand workouts ● A personal support system that motivates and inspires ● Your membership also allows you to stream across multiple supported devices ● We’re always adding more content to our library so there’s always something to enjoy!
FAQs
How much is BODi and what purchase options are available?
You can choose between a quarterly, semiannual or annual option. Or you can combine it with our Total Solution package, including your spot in my virtual Bootcamp squad for accountability AND your choice of supplements to get started.
Will BODi be included with a current BOD membership? No, but current BOD members can upgrade easily to the annual membership, email me: maeganblinka@gmail.com for step by step!
If I am a current BOD member and receive the 35 day free trial, what do I need to do to upgrade to BODi? Not much, its a simple form – email me: maeganblinka@gmail.com for step by step!
If I am a current BOD member will my profile go away after March 2nd? No it will not. You will have access to your profile through the duration of your membership.
Does BODi have a 30 day money back guarantee? YES of course! All of our products hold the same guarantee!
Is it possible to maintain only a BOD membership?
After March 2nd, we will no longer be offering BOD-only memberships. Existing BOD members would need to renew before March 2nd 2023 to maintain their BOD membership for one more term/cycle.
WillI retain access to programs I’ve purchased separately such as on VIP Early Access, 2B Mindset, Portion Fix or 4 Week Gut Protocol?
YES! As long as you have an active membership, you will not lose access to any programs you have purchased
I already own the 2B Mindset, Portion Fix and/or 4 Week Gut Protocol Eating Plans. Will I retain access if I cancel my BODi membership?
Yes, those eating plans are separate from a BODi membership and you will continue to own them if you cancel your BODi membership.
Whether you need help upgrading your membership or you’re ready to get started all together or simply LEARN more about what goes into my Virtual Bootcamp community – I am here to help!!
Fill out this form below and I will be in touch within 24 hours! We truly are STRONGER TOGETHER!!!
Beachbody Super Trainer Autumn Calabrese is bringing “Healthy Obsession” to BODi – a fresh take on the popular Beachbody program, 80 Day Obsession.
What Is Healthy Obsession?
Healthy Obsession is a challenging, motivating, and inspiring program that will deliver an ultra-effective total-body workout with rewards you can see and feel.
Whether you need to bust out of a fitness rut or want to level up, Healthy Obsession helps you go all-in on your commitment to yourself — right before the holiday season kicks in.
Build strong, lean muscles and get into your healthiest mindset so you can feel your best during the most hectic time of year.
What Kinds of Workouts Can I Expect With Healthy Obsession?
For the first 3 weeks, you’ll work out 5 days a week for 60 minutes a day.
The 4th week is a functional recovery week when you’ll take down the pace and do just two 60-minute workouts.
During this functional recovery week, we lower the intensity in order to help you transition into whatever workouts you are tackling next.
3 optional bike rides that can be swapped in on your Cardio Fusion workouts.
Day 1: Total Body Core — Work your entire body using compound exercises (movements where you’re using more than one muscle group at a time) designed to challenge your core and maximize strength gains and calorie burn.
Day 2: Booty — Target those glutes with isolation exercises that are made to help shape a firm, round butt.
Day 3: Cardio Fusion — This lung-busting workout alternates between low- and high-intensity cardio exercises with challenging core moves to enhance endurance, incinerate fat, and sculpt your abs. Autumn fuses a bonus at the end with some “Cardio Flow” moves.
Day 4: AAA — Your arms, abs, and a** are the focus of “Triple A” workout, which uses weights, resistance loops, and strength slides to build muscle and burn the fat that covers it.
Day 5: Legs — Build a leaner, stronger lower body with this challenging leg workout, which hits your quads, hams, glutes, and calves from every angle.
BODi Block
What is a “BODi Block”?
BODi Blocks are Three Weeks of Workouts, Five Days a Week, with a week of rest, recovery, and mindset.
The reason that BODi Blocks are coming to BODi is that the layout of 3 weeks on 1 week off can:
Improve performance
Break the fatigue barrier
Your body needs to rest and recover for it to be able to grow. These blocks will help introduce the style of training.
Who Is Healthy Obsession For?
Like 80 Day Obsession, Healthy Obsession is for everyone, from beginners to advanced.
Motivating and challenging, you’ll dig deep to give it everything you’ve got.
All you have to do is show up and do your best, no matter what level you’re at.
Because these workouts are 5 days a week, 60 minutes each, you’ll want to make sure you’re able to carve out enough time to do them during the month of November.
They’re an energizing way to start the day, especially with daylight hours getting shorter.
And jumping on them first thing helps ensure that you never miss one — and that you enjoy consistent total-body results.
If you’re an Autumn superfan or fell in love with any of her other programs like 80 Day Obsession, you’ll feel right at home in these classes.
If you are ready to learn more or want to be apart of my support group starting November 1st, fill out my application by clicking the image below!
If there’s one thing I’ve learned about the effectiveness of fitness over the last (almost) decade, it’s that the most effective workouts should also be the most fun!
When its FUN its something you LOOK FORWARD to doing – when you LOOK FORWARD to doing it you stay CONSISTENT and when you stay CONSISTENT you get RESULTS!!
If making fitness fun + effective is your jam, you’re going to LOVE Andrea’s infectious energy with XB Sweat + Sculpt, the NEW high-energy program that puts the fun back in your fitness.
This 3-week program includes 15 real-time workouts that are the perfect combination of easy-to-follow cardio-dance and targeted sculpting.
They’re driven by Andrea’s upbeat, mood-boosting playlists that get you moving from the very first minute, so working out doesn’t feel like work.
No fancy equipment (or rhythm) required.
Just show up, groove out, and Andrea will help you sweat it out and sculpt it strong 5 days a week, for just 30 minutes a day!
What Are The XB Sweat + Sculpt Workouts Like?First, there are Andrea’s exhilarating Sweat workouts. Think low-impact HIIT, but with her unique twist.
These workouts alternate between cardio-dance intervals that are packed with fun and simple steps to get your heart rate up and keep you moving, and sculpting intervals that focus on slower, more controlled muscle-defining exercises. As soon as the first beat drops, you’ll be smiling, slaying calories, and absolutely loving it!
Next, Andrea balances out all that cardio with her Sculpt workouts.
Each of these focuses on your upper, lower, or total body with challenging moves that target specific muscle groups to help you strengthen from head to toe.
You’ll finish each Sculpt session with a 5-10 minute circuit that zeroes in on your core to help you define your abdominals and obliques for the ultimate full-body burn!
For days when you’re short on time, Andrea created five XB Sweat + Sculpt Express Workouts that clock in at just 10-15 minutes each.
Plus, if you have BODi, you can access Andrea’s three XB Sweat + Sculpt Rides, which combine bike-based cardio with her signature sculpting moves.
Do I Need Dance Experience For XB Sweat + Sculpt?
Nope! XB Sweat + Sculpt is an all-level workout that’s great for dancers and non-dancers alike. Andrea even created a “Sweat 101” video that gives you a quick rundown of the basics. But don’t worry — the moves are truly second-nature. No complicated choreo here. From the moment you hit play, you’ll find your groove. The endorphins (and results) will follow!
What Equipment Do I Need For XB Sweat + Sculpt?You don’t need equipment for the cardio-dance intervals — just your body! However, Andrea recommends using ankle weights and Resistance Loops for the sculpting work you’ll do throughout the program.
Feel free to use either a 2-pound or 3-pound set of ankle weights if you have them. And Andrea recommends the Green Resistance Loops.
There’s an equipment-free modifier in every workout, and you can also drop equipment during the workout if you need to decrease intensity, but using the ankle weights and Resistance Loops will help deliver deeper, more transformative muscle activation.
I’ve done Andrea’s Xtend Barre programs. How is XB Sweat + Sculpt Different?As a former professional dancer, Andrea knows how important cardio is for your stamina and overall health. But you’ll never catch her on a treadmill. That’s why she created XB Sweat + Sculpt — to put her fresh spin on the traditional cardio workout. It’s the first cardio-dance program in her Xtend Barre series. While her other programs focus more on Pilates and barre moves, XB Sweat + Sculpt cranks up the energy, the sweat, and the fun.
Once the music starts, it’s 30 minutes of constant, full-body movement that helps boost your metabolism, up your endurance, and define your entire body.
How Does Nutrition Fit Into XB Sweat + Sculpt? Andrea knows just how important nutrition is to a healthy lifestyle. She relies on three key supplements to help her feel and function her best. First, there’s Shakeology. If you’re looking for an easy, nutrient-filled staple to help you start the day on a healthy note, Shakeology is key. This delicious superfood nutrition shake is carefully formulated to help support healthy energy, digestion, and lean muscle development — all good things when you’re embracing healthier habits.* Next, there’s Energize. This pre-workout formula helps sharpen your focus and has been clinically shown to help improve exercise performance. This is a great way for you to get ready to tackle every workout and help you push through to the end.* Finally, there’s Beachbody Collagen Boost. Formulated with optimized collagen peptides, its key ingredients help increase skin elasticity and reduce the appearance of wrinkles to help you glow from the inside out!* XB Sweat + Sculpt also includes two exclusive 2B Mindset and Portion Fix meal plans created especially for the program. They’ll help you start eating healthy with Andrea on Day One.
Who Is Andrea Rogers? Andrea Rogers is a Pilates instructor, former professional dancer, and mother of two based in Dallas, Texas. A powerhouse of positivity and a master motivator, she created Xtend Barre to combine her two passions — movement and teaching. What began as a single fitness studio in Florida has since expanded to digital fitness programs and over 40 studios worldwide, all packed with students seeking effective, mood-boosting sculpting workouts that leave them feeling lean, strong, and confident! In addition to her international barre brand, Andrea specializes in private personal training for select celebrity clients. When does XB Sweat + Sculpt launch?
The program launches October 4th, 2022 — and I will be hosting an exclusive group for all my customers and coaches to be a part of the fun!!!
Click the image below to stay up to date on all things XB Sweat and Sculpt!
I started making mancake bakes when I FIRST started my health and wellness journey back in 2014 but it wasn’t until I did a gut health reset in March of 2022 that I brought them back in the regular meal plan rotation and they haven’t left since.
They’re a perfect combination of carbohydrates, protein, fruit, veggies and DELICIOUSNESS!
5 months of new varieties, repeating the favorites and trying new things!
I can honestly tell you I do not get tired of this breakfast and I hope you find it just as satisfying!
This is the recipe for my most recent bake: PEACHES, STRAWBERRIES & ZUCCHINI MANCAKE BAKE
but at the end of this post I’ll share some switch ups.
WHAT YOU NEED:
2 cups egg whites
2 cups old fashioned oats (could use quick oats or any oats but I prefer the Sprouted Rolled Oats by One Degree organic foods)
2 bananas
1 large zucchini, sliced into chunks
2-2.5 tsp cinnamon
2 tsp vanilla
1.5 cups peaches, diced
1/2 cup strawberries, sliced
9×13 pan lined with unbleached parchment paper
optional: nut butter, granola
WHAT YOU NEED TO DO:
Preheat oven to 350
Blend egg whites, oats, bananas, zucchini, cinnamon and vanilla
Pour into lined 9×13 pan
Add peaches evenly throughout the pan
Add sliced strawberries evenly throughout the pan
Bake 45-50 minutes until cooked thoroughly and sides begin to pull away from sides
Slice into 4 equal servings and store in fridge in an airtight container
Serve warm and top with nut butter and/or granola or serve cold and enjoy on the go! For my portion fix friends: 1 red, 1/2 green, 1 purple, 1 yellow
Every new program launch EXCITES me as a new opportunity to try something different, challenge myself and/or get outside my comfort zone but this next one has me all sorts of happy!
I N T R O D U C I N G:
What is FIRE AND FLOW? With so much going on in your life, it’s hard to find time to be good to yourself. That’s why Jericho McMatthews and Elise Joan created a program designed to bring more balance and joy into your life—and help you get in great shape. FIRE AND FLOW takes the stress out of getting healthy and fit. For 4 weeks, you’ll alternate between Jericho’s high-intensity strength and cardio FIRE workouts and Elise’s low-impact, body-shaping FLOW workouts. Each one is only 25–30 minutes. The goal is to work you out, not burn you out! By the end, Jericho and Elise will help train your body to be active, as well as help train your mind to embrace new opportunities, release anxiety, and quiet the self-judgment.
What makes FIRE AND FLOW unique? • Workouts are only 25–30 minutes, 6 days a week, with 1 rest day. • The unique schedule alternates high-intensity FIRE days with low impact FLOW days to help you go hard but have enough time to help you recover and feel rejuvenated. • Show yourself major love with the FIRE AND FLOW 4-Week Journal. Containing 5-minute self-care prompts and a handy habit tracker, this journal is part inspiration, part creator of healthy routines. Fill it out daily to hype you up and give your mental health a boost!
• The program also includes 4 FIRE and 4 FLOW bonus workouts that focus on abs, glutes, arms, and flexibility. These can be stacked onto any workout.
What are the FIRE AND FLOW workouts like? • Jericho’s strength and cardio FIRE workouts help sculpt muscle, boost your metabolism, carve definition, and torch calories through metabolic conditioning. • Elise’s FLOW workouts are important to your fitness and recovery—they bring balance to your workout routine by helping you build core strength, improve mobility and stability, and reduce stress. • Workouts include modifiers and intensifiers. Whether you’re just getting back into working out or you crave a hardcore sweat, FIRE AND FLOW lets you do you. • Equipment needs: light, medium, and heavy dumbbells and Resistance Loops • Optional equipment: mat
There’s no doubting it: THERE IS POWER IN NUMBERS!!!
Which is why I am so excited to open up enrollment for my FIRST – Fire and Flow Launch Party VIP group!
The program will be available to VIP customers and coaches May 24th and all customers beginning June 6th. More details about the cost, testimonials from those who have already gone through the program and sneak peek as to what the program looks ALONG WITH A SAMPLE WORKOUT like will be shared in our INFO GROUP and on my email list! To join the email list and private launch party group – simply fill out the form below!
But how good could we feel if we chose the foods that would allow us to feel our best & allow us to heal our gut…
and I am proud to say MISSION ACCOMPLISHED!!!
To be honest I am most proud of my husband for going all in, smiling for the daily post workout us-ie, helping me stick to the 5am rise and shine and being my partner in crime through all things LIFE!
Together we navigated 4 weeks:
With a whole lot of meals on the go…
Lots of evenings spent meal prepping…
Special requests while traveling…
Avoiding baseball concession stand goodies weekly…
Which helped us:
Ditch the sugar cycle we were {both} addicted to
Reduce the caffeine dependency we were {both} dependent on
Discover new foods we actually enjoy
Understand our bodies more
Grow so much closer together
Ditch 20 pounds {cumulatively} of built up inflammation
And above all – my husband’s chronic back pain has been reduced (which was a key driver in my desire to do this together in the first place!!!)
We had a heck of a lot of fun and both feel SO MUCH better today than we did back on day 1.
AND THAT WAS THE ULTIMATE GOAL! TO FEEL GOOD INSIDE – losing the pounds was just a side effect of giving our bodies the foods that allow us to feel our best!
So: Why do I think EVERYONE should do this program?
Because we – AS A SOCIETY – have become so dependent on caffeine, the hustle culture, convenience foods, processed foods, excessive alcohol consumption, pills for a quick fix, etc….
When in reality we can ALL take back (at least some) control of our HEALTH by giving ourselves a reset, focusing on our GUT HEALTH and eating whole natural foods – and that’s exactly what this program does!
It helps you discover how amazing your body can feel!
And my bootcamp brings it all together with a level of accountability that truly is the SECRET SAUCE!!!
We will begin adding back in some of the foods we cut out to determine how we react now that we’ve made some drastic improvements to our gut health but I need to share:
Change is scary.
Publicly committing to something “healthy” where you know you’ll be judged is scary.
But living a lifestyle that works against your overall health goals is SO MUCH scarier!
I cannot wait to lead this next group of women/couples through this program!
Remember: when you’re ready, I’ll be here to help you!
If you’re dealing with stomach woes, you’re not the only one. Things like stress, sleep, exercise, and the food you eat can all impact the health of your gut.
Beachbody Super Trainer and nutrition expert Autumn Calabrese is no stranger to tummy troubles.
She’s struggled with the issue over the years — but after much trial and error and working closely with her doctor, she’s finally learned how to uncover her “food sensitivities.”
And now you can, too.
It’s simple: Isolate foods that might be causing digestive sensitivities. Add in no-impact exercise.
Combining her firsthand experience and expertise, Autumn found a way to tackle her physically and emotionally challenging gastrointestinal issues while tying in a workout schedule that’s easy to follow and easy on the joints.
It all starts with The 4 Week Gut Protocol — a comprehensive nutrition program that shows you how the food you eat can impact your gut health and how much your gut health impacts your overall health.
The program can help you discover foods that are impacting your digestive health and give you the tools to help overcome discomfort.
Because studies show gentle exercise can help positively impact your gut health, Autumn also created 4 Weeks for Every Body to enhance the benefits of The 4 Week Gut Protocol.
Many people have gut issues without realizing it so Autumn encourages everyone to try The 4 Week Gut Protocol, and pair it with 4 Weeks for Every Body to minimize the impact on their joints.
Together, The 4 Week Gut Protocol and 4 Weeks for Every Body can help give you the tools to support your gut-healthy lifestyle and create a balanced food-and-fitness routine that’s right for you.
The 4 Week Gut Protocol
What is The 4 Week Gut Protocol?
The 4 Week Gut Protocol is a unique, comprehensive nutrition program designed to help promote overall gut health, as well as isolate the most common foods and ingredients that can cause gastric distress and undermine your health and well-being.
What should I expect from this program?
Autumn walks you through step-by-step instructional videos to show you exactly what to do, when to do it, and how to do it in a way that isolates the potentially problematic foods.
Over the course of 4 weeks, she’ll show you how to remove 7 characteristically troublesome foods so you can slowly but effectively remove, replace, and rebalance.
Who should do this program?
Anyone with digestive issues can benefit from The 4 Week Gut Protocol.
Will I receive recipes and advice on what foods to eat?
Of course! You’ll get food lists to make staying on track seamless, 8 program-friendly recipe videos and PDFs, and weekly tips to encourage and educate along the way.
Which supplements should I be taking?
Autumn suggests Beachbody Optimize for digestive enzymes that help support nutrient absorption and bioavailability.
The pre- and probiotic Beachbody Revitalize to help support beneficial flora in the gut, and Vegan Shakeology — all taken daily to help you get the most out of The 4 Week Gut Protocol.
These supplements can help support digestive health and help the body maintain the right environment for healthy intestinal flora.*†
Autumn can help you find alternatives if they’re not available in your market.
You won’t be following Portion Fix or 2B Mindset with The 4 Week Gut Protocol.
The 4 Week Gut Protocol is a comprehensive nutrition program itself so anyone can do this, regardless of what nutrition program you usually follow.
Should I exercise while doing this program?
Research suggests that working out can positively affect gut health and doing so during The 4 Week Gut Protocol can help enhance your results, but it’s not required.1
To avoid overtaxing the body, Autumn created the no-impact fitness program 4 Weeks for Every Body that can be done by itself or paired with The 4 Week Gut Protocol.
4 Weeks for Every Body
What kinds of workouts are in the program?
4 Weeks for Every Body is the perfect fitness companion to Autumn’s 4 Week Gut Protocol — a no-impact program that makes consistency and results achievable for EVERY BODY.
While exercise is recommended when you take on 4 Week Gut Protocol, it shouldn’t be so rigorous that it interferes with your body’s work in helping your gut.
Autumn expertly crafted these workouts around exertion, not impact, to fit your gut fix journey.
You’ll do a total of 16 workouts — 4 workouts per week for 4 weeks — all under 30 minutes (including the warm-up and cooldown!).
There are also 4 optional indoor cycling rides that you can integrate with your regular workouts.
The focus is on eccentric (lengthening) exercise that leverages the benefits of time under tension to maximize results.
Every minute is purposeful and effective — and designed to complement the results you can achieve with The 4 Week Gut Protocol.
Who Is 4 Weeks for Every Body for?
4 Weeks for Every Body is for anyone who’s looking for a manageable way to get results — a simple yet incredibly effective fitness program that’s easy on the joints.
The workouts make it easy to maintain consistency with no-frills, no-impact exercises that help your overall strength, mobility, and vitality, so EVERY BODY can get results.
What equipment will I need?
You’ll need a pair of dumbbells, and a core ball is recommended.
When can I access The 4 Week Gut Protocol and 4 Weeks for Every Body?
The two programs will be available starting March 15, 2022.
The 4 Week Gut Protocol & 4 Weeks For Every Body Results
Who Is Autumn Calabrese?
Autumn Calabrese is the creator of 4 Weeks for Every Body, 9 Week Control Freak, 21 Day Fix, and other fitness programs, as well as nutrition programs The 4 Week Gut Protocol and the breakthrough weight-loss system Portion Fix.
A bestselling author of Lose Weight Like Crazy Even if You Have A Crazy Life and host of the FIXATE cooking show, she’s an IIN-certified holistic health coach and has held certifications from NASM and AFPA.
JOIN MY VIP LAUNCH PARTY FOR THE 4 WEEK GUT PROTOCOL & 4 WEEKS FOR EVERY BODY
This is going to be HUGE and I want you to have the first look!
Job 1 is a 20 -minutes-a-day, 5-days-a-week functional training program with super trainer Jennifer Jacobs that helps you prioritize your health and fitness habits – no matter how much you have going on in your life.
All Jennifer asks is that you shift your focus: prioritize yourself the way you prioritize your job or your family. You’ll tap into a wealth of benefits, self-confidence, increased strength, and weight loss! Make your health your top priority and you’ll see major improvement in almost every part of your life. OH and cycling is an option in this program – but not required! Click the video below to get a sneak peak of the program!
Here is an overview of this incredible program!
🚴♀️ 5 days a week 🚴♀️ 20 minutes a day 🚴♀️ 4-week long program 🚴♀️ 3 days of strength training 🚴♀️ 1 day of endurance cardio 🚴♀️ 1 day of HIIT cardio 🚴♀️ 4 bonus cycling workouts
My coaches and preferred customers can get access on December 2nd (and I will be hosting a special VIP group before my New Year’s group in January!) and current challengers can get their access on December 16th! But you don’t have to wait that long for a sneak peak into this incredible program – the sample workout is here!
Ready to try it with me? Fill out my form, this will give you access to the sample workout!
Interested in adding the bike to your home gym system? Financing options are available today and I would love to chat more!
There is a Black Friday Sale!!! $250 Off Bike + Free Shipping & Assembly ($200 Value.) Plus, get a weight rack on us when you purchase the MYX II Plus (a $150 value) use code:BBMYXFRIDAY
Speaking of Black Friday…I will be changing things up this year and hosting my first ever PRE-Black Friday sale event via text!!! 🥳
The sale will kick off November 19th around 9am and will continue through Sunday, November 21st!!
If you are interested in getting my special deals sent directly to your phone – text the word HOLIDAY to (814)-256-4303.
I can’t wait to hear what you think of the Job 1 sample…and I hope to see you at the Pre-Black Friday Sale!! Until then….
645™ is 6 days a week, 45 minutes a day. Make the commitment that changes everything, and you’ll build strength and power without feeling defeated or spent. Inspired by the programs Amoila Cesar created for pro athletes, 645 is built around powerful dumbbells-focused resistance training with an emphasis on fundamental moves done right. You’ll also do cardio that will boost your endurance and get you sweating, and mobility work that will improve range of motion and your body’s ability to recover. Follow his cues, perfect your form, and bring the intensity for dramatic, noticeable results in 13 weeks. Watch the video below to learn more!
645 PROGRAM INFO
Program Length: 13 Weeks
Workouts/ Week: 6
Workout Length: 45 minutes
Equipment Needed: Power Loops (new), Light/Medium/Heavy Weights. Mat is optional.
Each 45-minute workout starts with 10 minutes of activation to get your body warm and ready for the work to come. Then it’s time to give your maximum effort and focus until the cool down at the end. There are 6 workouts a week that follow the same schedule for 13 weeks, for a total of 78 workouts.
Lower Body Strength (Monday)
Get those booty gains with this full-body workout that focuses on your lower half.
Total Body Power (Tuesday)
Burn fat with powerful moves that target major muscle groups.
Mobility & Stability (Wednesday)
Calm your mind and enhance your recovery and performance with breathing, stretching, and mobility drills.
Upper Body Strength (Thursday)
A full-body workout with an emphasis on the chest, back, arms, and shoulders.
Total Body Tempo (Friday)
Follow Amolia’s pace and tempo to optimize the muscle-building power of every rep.
Cardio 45 (Saturday)
Build multidirectional speed and agility while you get your heart pumping and calories burning.
11 Bonus Workouts
These workouts can be combined with your regular workouts to target specific muscle groups or trouble areas. Additional equipment including a foam roller, a mat, a pull-up bar, and a Beachbody Control Track may be required for bonus workouts.
BOD RELEASE SCHEDULE
Tuesday, July 6th: Coach-Exclusive Window
Monday, July 19: Customer Launch & VIP Early Access
645 is comprised of a total of 78 workouts, 6 which repeat throughout the program, as well as 11 Bonus Workouts.
Do I need equipment to do 645?
Power Loops (new) and Light/ Medium/ Heavy Weights are required. A Mat is optional.
What are Power Loops?
These next-generation resistance bands feature a grippier, woven texture that helps sculpt, strengthen, and define your body. Two Power Loops are included: light resistance (grey) and heavy resistance (black).
Do I have to do the workouts in order?
Yes, the program is designed in three (4) stages that are designed to be completed in order.
What 645 program materials/resources are available with 645?
Get Started Guide with Workout Calendar (printed & digital)
Dumbbell Tracker (digital only)
Quick Start Nutrition Guide (printed & digital)
645 Spotify Playlist
Printed materials noted above are included in the 645 Challenge Packs and Completion Packs.
Where can I access 645 Program Materials?
All program materials will be available on BOD.
What Instructional Videos will be available with my 645 purchase?
Getting Started Video
Meet Amolia Cesar Video
Reach your Peak with your Nutrition Program Video
Reach your Peak with your Nutrition Supplements Video
645 Form Check Test
Are the 645 printed materials available in French and Spanish?
Yes. The Get Started Guide and Workout Calendar will be available in Spanish and French with your Spanish and French purchases.
When does 645 enter the Beachbody On Demand Member Library?
It will enter the Beachbody On Demand Member Library Winter 2021.
Does my 645 Challenge or Completion Pack include Portion Fix and 2B Mindset?
Yes! If you purchased a 645 Challenge or Completion Pack, you will receive both Portion Fix and 2B Mindset digital programs. You will also receive the Portion Fix Portion-Control Containers and the 2B Mindset Tracker*.
Does my 645 Purchase come with the Nutrition+ Membership?
Yes! If you purchased a 645 Total-Solution Challenge or Completion Pack, you can receive the first 30 days of Nutrition+ for FREE! You may opt out of the membership at check out. You’ll also get exclusive workouts as a Nutrition+ member, including access to 630—an additional six 30-minute workouts from Amoila starting July 19, 2021.
Will there be branded 645 Apparel available for purchase?
How do I get the official 645 Beachbody Challenge Shirt?
Submit your 645 results, including your before and after photos, to the Beachbody Challenge by December 31st, 2021 and you’ll receive the 645 shirt. (Note, 645 submissions, will not receive the Generic Beachbody Challenge T-Shirt with their 645 Shirt. A generic Beachbody Challenge T-Shirt will only be sent in the event 645 shirts are no longer available.)
Ditch the sugar cycle we were {both} addicted to
Reduce the caffeine dependency we were {both} dependent on
Discover new foods we actually enjoy
Understand our bodies more
Grow so much closer together
Ditch 20 pounds {cumulatively} of built up inflammation
Maegan Blinka 