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Beachbody Results: Nancy Lost Over 50 Pounds and Won $1,000!

Nancy Gallant, age 59, lost 51.6 lbs in 7 months with a variety of Beachbody fitness programs and Shakeology. She entered her results into The Beachbody Challenge® and won $1,000!

Tell us about your life before you started the program. How did you feel about yourself and your body?
Before I started these programs I was miserable! I had gained a lot of weight and was not active. I felt I couldn’t do exercise because I was so uncomfortable. I hated the way I looked and felt, and that gave me a very low self-esteem level. I was eating junk and not regular meals. Wearing clothes that were loose and baggy so people couldn’t notice how big I was getting (so I thought anyway). I hated shopping cause I had to keep getting larger sizes!

What inspired you to change your life and begin your transformation journey?
I knew I needed to feel better! I had high blood pressure, and my blood sugars getting to a point doctors wanted me on medication.3 I have had a very rare form of melanoma, several ploys removed from my bowel and esophagus (some pre-cancerous), digestion and regularity issues so I was pretty well messed up!3 I wanted to feel stronger, have more stamina for everyday life, get healthier, be able to hike and do activities with my kids when they came home, and see my grandchildren.

What is the greatest challenge you faced before beginning the program? How did the program and Beachbody® help you overcome that challenge?
It was a challenge for me was to eat the amounts I was supposed to and to workout daily. I had to learn to trust that if I followed the portion control containers and exercised that I would lose weight. Not only lose weight but gain strength, physically and mentally, and gain some muscle back! I had to change my mindset about a lot of things and that was a challenge at first!

What in particular did you like about the program you chose?
I have done 21 Day Fix, Country Heat, CIZE, Brazil Butt Lift Carnival, and now 21 Day Fix EXTREME. I liked 21 Day Fix for the toning, and Country Heat I lost more weight, and it’s just fun to do! CIZE helped me get toned again. Brazil Butt Lift Carnival worked my inner thighs and butt, which I needed. I really enjoyed 21 Day Fix EXTREME, and it gave me more stamina and helped build more muscle strength. All the programs are amazing and keep you focused on your goal. I need to have a challenge and keep moving forward with the programs I do so that’s why I like to shift them around and try new ones!

Describe the results you achieved with your Beachbody program. Which achievements are you proud of?
I am proud that I am changing my life one program at a time. Of course I like the weight loss but more so the inches and the toning up. I am actually seeing muscle tone/abs now and that makes me feel good! People are noticing changes and that inspires me and drives me forward. I like to be able to inspire people enough that they want to change their lifestyles too. I am proud that I made my number one priority to get me back to a healthy lifestyle!

Beachbody Results: Nancy Lost Over 50 Pounds and Won $1,000!

How has your life changed since completing your Beachbody program?
My life has totally changed, I eat healthy, exercise daily, am able to do activities of choice, and I have the privilege of helping others do the same!

How did participating in a Challenge Group help you reach your goals? How did your group support you and keep you accountable?
Oh my, the Challenge Groups are a very large part of my success! They keep me accountable and motivated. Everyone in these groups are working towards the same goal you are to be the healthiest you can be. The sharing of recipes, difficulties you are having, everyone’s progress and encouraging words are huge to my success!

How did your Team Beachbody® Coach support you on your journey?
Melissa was always there when I needed encouragement and always supported me! She holds and participates in challenges and doesn’t mind saying she gets motivation from what we are doing. So in turn that makes us feel good about working out too!

How did a Beachbody Supplement or Nutritional Product or Program (such as Shakeology® or Beachbody Ultimate Reset®) support your transformation? What are the greatest benefits you gained? Did you see benefits to your energy, sleep, mood/mental clarity, digestion/regularity?
I drink Shakeology everyday and it has given me so many benefits. I have loads of energy, sleep better, no longer have cravings, my digestion and regularity have improved drastically, I have a better mindset on life in general, and I am able to focus on tasks with more clarity now.2 Bonus: I just love it!

Tell us about your experience with Beachbody On Demand. If applicable, how has it helped you achieve your goals?
The All Access is awesome; I just love it! It gives you the flexibility to view whatever program you want to see if it’s going to suit you. It is going to continue to help me achieve my goals, and I can stream it anywhere whether I am home or away, which is a huge bonus! I searched a few days looking at programs before choosing my latest one to do. It came down to two, and 22 Minute Hard Corps won out in the end. I’m excited to get started on my first eight week program!

You can change your life, too. Take the Beachbody Challenge for the tools you need to Decide, Commit, and Succeed! Complete any Beachbody program, and enter your results for a free gift and a chance to win cash and prizes. What program are you committing to next?

Results vary depending on starting point, goals, and effort.
3Always consult with your physician about your unique medical needs before starting any fitness program or nutrition product.
2These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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Beachbody Results: Brooke Lost 68 Pounds and Won $1,000!

Brooke Forystek, age 23, lost 68.6 lbs in 1 year with a variety of Beachbody fitness programs and Shakeology. She entered her results into The Beachbody Challenge® and won $1,000!

Tell us about your life before you started the program. How did you feel about yourself and your body?
Before I started this program, I was at my absolute lowest. In just 5 years, I had gained 60 pounds while away at college, then getting married and starting my career. I had zero confidence, had no clue how to eat healthy, and had no motivation to work out or stay in shape. In high school I was super active; I played 2 sports year-round. Before beginning this challenge, however, I had no interest in being active, and I couldn’t even get up the energy to enjoy playing the sports I had once loved. I honestly didn’t even believe it was possible for me to lose the weight/become healthy and active, and gave up completely. I let myself go.

What inspired you to change your life and begin your transformation journey?
I felt awful. I had no energy and was completely inactive. I found myself not able to enjoy the life around me because of my lack of fitness and confidence. I was embarrassed by the way I looked, the way I felt, and by how limited I was in the activities I could do with my friends. I was sick and tired of being embarrassed of myself and tired all the time. I was sick of not being able to do the things I loved, and I was sick of hating myself every time I looked into a mirror.

What is the greatest challenge you faced before beginning the program? How did the program and Beachbody® help you overcome that challenge?
My biggest challenge was that I had no motivation, no energy to try to even find motivation, and I really didn’t know how to eat healthy or work out in a way that would help my body get where it needs to be. I also had no confidence that it was even possible. Beachbody helped me to tremendously; it taught me how to eat healthy in a simple, doable way, and it provided me with a wonderful Coach who put me in a Challenge Group that pushed me every single day to find my own willpower. It taught me that I am worth taking an extra 30 minutes a day to work out, and it taught me that my body is worth fueling properly. It pushed my to my limits and further, giving me a confidence I have never felt before in my life.

What in particular did you like about the program you chose?
I love everything about the 21 Day Fix, which is where my journey began. The portion control containers and the way the nutrition is explained made the “how” of healthy eating click for me. Something changed in my mind when I did this program; I saw it as something doable, enjoyable, and life-changing. I love the workouts, love that I am able to enjoy the foods I love, love Autumn as a trainer, and love the people in her workout videos! My most recent program, PiYo, was a brand new type of challenge for me! I’ve been a cardio junkie since I started my journey a little over a year ago, so it took some “convincing myself” to slow it down with PiYo. It was still such a great workout, a burner, and one of the toughest booty workouts I’ve ever done! My body definitely needed the stretching and flexibility that this program encouraged, and I loved Chalene’s energy and personality!

Beachbody Results: Brooke Lost 68 Pounds and Won $1,000!

Describe the results you achieved with your Beachbody program. Which achievements are you proud of?
I have lost just under 70 pounds and almost 40 inches – over 10 inches in my waist alone! I eat healthy and exercise daily, I have an incredible amount of energy, and I have confidence for the very first time in my entire life! This journey with Beachbody has also helped to minimize my anxiety levels! I am super proud of every single one of these things but mostly, I am proud that I finally have the willpower and knowledge to make smart choices. It is incredibly empowering to know that every single day, I choose to fuel my body properly, and every single day I choose to exercise for my own fitness. I am not doing this for the people around me, but for myself, my health and my happiness. Just knowing the difference this has made in my life is absolutely incredible. I have Beachbody to thank for completely changing my life.

How has your life changed since completing your Beachbody program?
My life has changed immensely since completing the 21 Day Fix, 22 Minute Hard Corps, 21 Day Fix EXTREME, INSANITY, CORE DE FORCE, INSANITY MAX:30, and PiYo. Before I started Beachbody, my life was full of anxiety, self-hatred, laziness, and binge-eating. Now, my anxiety is completely gone, I have more energy and am able to sleep better. I enjoy being active every single day and can enjoy my favorite things like sports without being tired and miserable. I understand what it means to eat healthy and live healthy (and enjoy it), and my confidence level is higher than it ever has been. I can do things like hike, go on runs, complete fitness challenges, play volleyball and softball, and just have fun in my own skin without feeling embarrassed, overwhelmed, or tired!

How did participating in a Challenge Group help you reach your goals? How did your group support you and keep you accountable?
The Challenge Group made all the difference for me! It was amazing being surrounded by motivating people going through the exact same thing as I was. The group supported me and held me accountable by asking me to post my ratings every single day, which I vowed to do honestly every single day.

How did your Team Beachbody® Coach support you on your journey?
I asked her many questions she was able to help with!

How did a Beachbody Supplement or Nutritional Product or Program (such as Shakeology® or Beachbody Ultimate Reset®) support your transformation? What are the greatest benefits you gained? Did you see benefits to your energy, sleep, mood/mental clarity, digestion/regularity?
Shakeology is wonderful. I stay more energized2
and it’s an easy way for me to get in more fruits and veggies! It tastes so delicious and helps to fulfill my sweet cravings!2

Tell us about your experience with Beachbody On Demand. If applicable, how has it helped you achieve your goals?
I just recently signed up with Beachbody on Demand and wow! It has made my fitness goals so much easier to reach! Wherever I go, I know I can easily bring my workouts along with me on my iPad; I don’t have to worry about breaking a disc, bringing along a dvd player, or any other hassles. I am also able to pick and choose any workout! I consistently finish one program and enjoy starting a brand new one right away – Beachbody on Demand has been a perfect fit for me. I also love the Challenge Du Jour option on those days I feel like mixing it up!

You can change your life, too. Take the Beachbody Challenge for the tools you need to Decide, Commit, and Succeed! Complete any Beachbody program, and enter your results for a free gift and a chance to win cash and prizes. What program are you committing to next?

Results vary depending on starting point, goals, and effort.
2These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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Beachbody Results: This Mother of 5 Lost 120 Pounds in 9 Months!

Molly Elliott, age 35, lost 120 lbs in 9 months with 21 Day Fix and Country Heat. She entered her results into The Beachbody Challenge® and won $1,000!

Tell us about your life before you started the program. How did you feel about yourself and your body?
Before I started with Beachbody in 2016, I was run-down, tired, unhappy, and didn’t like who I was. I had no energy to play with my kids, and I was so ashamed of who I was that I rarely left the house.

What inspired you to change your life and begin your transformation journey?
I was sick and tired of letting my kids down! They wanted me to lose weight so I could ride roller coasters with them. I started off strong and lost 60 pounds in my first year. I knew that if I kept it up I would be able to fit on the ride, but instead I gave up and quit! I put all the weight back on and let my kids down. That day I snapped a pic at the amusement part and I looked as miserable as I was. I’m not letting my kids down again!

What is the greatest challenge you faced before beginning the program? How did the program and Beachbody® help you overcome that challenge?
Confidence, support, motivation, and encouragement. When my Coach told me she believed in me, wow, that made a world of difference. If she believed in me than maybe I should start believing in myself! I started with 21 Day Fix for several rounds. That is how I lost the majority of my weight. I usually add in another program for fun and double up. Sometimes I even workout with my kids; we all love Country Heat! When we were done with the 30 days, they asked if we could keep doing it! They had fun and never once thought of it as exercise! That’s awesome.

What in particular did you like about the program you chose?
I love 21 Day Fix because it’s only 30 minutes long and has a modifier. When I first started in 2016 I couldn’t even do the modifications! I had to modify them even more, but I kept moving. As the weeks went by and I just got better and better. I chose Country Heat because again only 30 minutes long and I knew it was something I could do with all my kids, ages 1-9!

Describe the results you achieved with your Beachbody program. Which achievements are you proud of?
Excited to say I’m down 120 pounds and still losing! But more so than that; I’ve gained confidence, self-esteem, I’m learning to love myself, and I’m no longer afraid to try new things.

Beachbody Results: This Mother of 5 Lost 120 Pounds in 9 Months!

How has your life changed since completing your Beachbody program?
Oh wow, I am a mom who can get off the floor without holding onto a piece of furniture. I can actually do jumping jacks, squats, and lunges. I’m not ashamed of who I am. I am a work in progress but I want to tell others how great Beachbody is. These programs work wonders and I became a Coach so I could help others gain what I have gained and lose what I have lost.

How did participating in a Challenge Group help you reach your goals? How did your group support you and keep you accountable?
We had to check in daily so I couldn’t let them down! Total accountability! I could vent or ask questions. I felt good knowing that others were doing it with me; I love them!

How did your Team Beachbody® Coach support you on your journey?
She was/is always there no matter what time of day it is. She supports, encourages, and believes in me. She believes in me! She knows I can do it, so I need to believe that and keep pushing forward! Once I didn’t check in because I was having a hard time following the program. The very next day she asked if I was okay and what she could do because it wasn’t like me not to check in. She has my back and cares.

How did a Beachbody Supplement or Nutritional Product or Program (such as Shakeology® or Beachbody Ultimate Reset®) support your transformation? What are the greatest benefits you gained? Did you see benefits to your energy, sleep, mood/mental clarity, digestion/regularity?
Man, I can say I love my Shakeology! It gives me energy, curbs my hunger, and I don’t crave junk food at all. I look forward to it everyday!2

Tell us about your experience with Beachbody On Demand. If applicable, how has it helped you achieve your goals?
I use it daily, and I truly love it! It’s so fast and easy and convenient!

You can change your life, too. Take the Beachbody Challenge for the tools you need to Decide, Commit, and Succeed! Complete any Beachbody program, and enter your results for a free gift and a chance to win cash and prizes. What program are you committing to next?

Results vary depending on starting point, goals, and effort.
2These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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Beachbody Results: Mathew Overcame Injury and Won $1,000!

Mathew Burgart, age 45, lost 35 lbs with P90X, P90X2, P90X3, Slim in 6, Brazil Butt Lift, and Ultimate Reset. He entered his results into The Beachbody Challenge® and won $1,000!

Tell us about your life before you started the program. How did you feel about yourself and your body?
I was always in decent shape, and looked ok on the outside, but did not have a great knowledge about food. I thought I had a pretty good diet, but in reality I did not. I was in a head on car crash with a drunk driver on a highway going 60 miles per hour. I smashed the left side of my head on the windshield which put me into a coma, and when I awoke from the coma I was paralyzed on my right side. I was not coherent when I awoke from my coma, and did not know who I was, who my family or any of my friends were, and could not talk because I had no word association. Slowly I regained mobility but was in extreme pain as both my knees were cracked from hitting the dash. Once the paralyzation started to subside, and I got movement back on my right side, the pain was incredible and the doctors told me I could never lift weights again, or work a job, as my body was too badly damaged. They told me I could not function normally in society again.

What inspired you to change your life and begin your transformation journey?
After I was released from the hospital, my mother moved me into her house again so she could take care of me. I basically just ate, slept, and watched TV. I was depressed and miserable. I kept seeing advertisements for Beachbody workouts, which made me want to workout again, get back in shape, and get my old life back. After some time, I decided to order a program and try it.3 Because I was at home, if it was hard to do any of the workouts, I would not be ashamed or embarrassed because I was by myself, and it was great that it was at my home because I could not drive and was very limited to what I could do.

What is the greatest challenge you faced before beginning the program? How did the program and Beachbody® help you overcome that challenge?
The biggest challenge I faced was my extreme pain and limited mobility from the car accident. Beachbody really helped me because I could do the workouts at home by myself and didn’t have to go anywhere or be embarrassed from people seeing me in my semi-crippled state. I would do the workouts at extremely low intensity, and keep up the best I could.3 Slowly my joints started to get better and my mobility improved. As my mobility improved so did my confidence, that’s when I started to see my life being returned to me. I started to regain my life back after the doctors had basically tried to convince me that my old life and lifestyle were gone forever; but not only did it return, it was improved because of the effort I put in to Beachbody’s workouts at home, and following their health and nutrition plans.

Beachbody Results: Mathew Overcame Injury and Won $1,000!

What in particular did you like about the program you chose?
I liked the slow controlled movements and full range of movements, they really helped my joints start to get a full range of motion again and feel fluid and comfortable.

Describe the results you achieved with your Beachbody program. Which achievements are you proud of?
I got my full range of motion back and my joint pain is totally gone! I came from being in major pain just trying to walk, to getting in the best shape of my life. When people see me today they have no clue that I have ever had a problem with my body. When people meet me today they are amazed by my levels of strength and the things I can accomplish!

How has your life changed since completing your Beachbody program?
My life has changed tremendously for the better. Before starting the workout, I had zero confidence, was borderline crippled, and just watched television from the couch while being in extreme pain. Once I started the workouts I was still in pain, and my confidence was still very limited, but I started to develop goals and strive to accomplish little things. As I started to meet my tiny goals, they began to grow bigger and bigger. My confidence was really growing and my whole personality was starting to blossom. I went from doctors telling me that I could never lift weights or exercise again to actually competing in the Strongest Man Alive contest, where I was pulling semis and flipping 700 lb tires! I considered myself to be in great shape before my accident but I have increased my body 10 fold since then! Beachbody has helped me in so many ways, and Shakeology is a lifesaver. The programs also taught me how to eat really healthy.

How did a Beachbody Supplement or Nutritional Product or Program (such as Shakeology® or Beachbody Ultimate Reset®) support your transformation? What are the greatest benefits you gained? Did you see benefits to your energy, sleep, mood/mental clarity, digestion/regularity?
Wow! Shakeology is a lifesaver in my book! I started drinking Shakeology almost 5 years ago, and I love it and would never miss a day of it! I also did Beachbody’s Ultimate Reset three times over the past three years, and recommend that to everyone!

You can change your life, too. Take the Beachbody Challenge for the tools you need to Decide, Commit, and Succeed! Complete any Beachbody program, and enter your results for a free gift and a chance to win cash and prizes. What program are you committing to next?

Results vary depending on starting point, goals, and effort.
3Always consult with your physician about your unique medical needs before starting any fitness program or nutrition product.

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New Shaun T Workouts Are Coming to Beachbody on Demand!

We just can’t keep our mouths shut any longer — Shaun T is returning to Beachbody On Demand!

If you’re a fan of Shaun T’s functional fitness programs like INSANITY and FOCUS T25, then you’ve most likely been waiting for more of Shaun T’s legendary workouts. Well, the wait is over — Shaun Week: Insane Focus is coming exclusively to Beachbody On Demand, starting June 12th! No fancy editing, no high-falutin graphics, no fanfare — what you see is what you get: Shaun uncensored. If you want one week to challenge yourself and get back on track, this is it.

Get ready! Shaun Week is coming for you.

Not a Beachbody on Demand member yet? Sign up here for the best value in fitness.

What Is Shaun Week?

Shaun Week: Insane Focus is a seven-day, intensive, full-body boot camp developed by Shaun T to motivate you to dig deeper than you ever thought possible. Expect to be challenged, wiped out, and totally reinvigorated with cardio, intense strength conditioning, abs/core, and lots and lots of sweat. Shaun will tear you down, but build you back up better than before.

New Shaun T Workouts Are Coming to Beachbody on Demand Shaun Week

Who Is Shaun T? 

Over the last decade, Shaun T has made it his mission to help millions combat obesity and get fit. Shaun first made a name for himself as a track‑and‑field star at Rowan University, where he received a BS in sports science with a minor in theater and dance. Since then he’s put both degrees to epic use—appearing on HBO’s Six Feet Under, NBC’s The Tonight Show, CNN, The Ellen DeGeneres Show, ABC’s Good Morning America, and The Doctors—and working with Nike, the Los Angeles Lakers, and more.

In 2007, Shaun T created the phenomenally successful dance‑based workout, Hip Hop Abs. A year later, he followed that up with another big hit — Rockin’ Body — as well as two workouts for children — Shaun T’s Fit Kids Club and Get Real with Shaun T. In 2009, Shaun T and Beachbody blew up the fitness world with the launch of INSANITY, a 60‑day total‑body conditioning workout that’s insanely hard — but yields incredible results.

Over the next few years, the INSANITY workout series continued to grow with the launch of INSANITY: THE ASYLUM, the sports-specific training program based on drills used by pro athletes; and THE ASYLUM Volume 2 — the next 30 days of jaw‑dropping, competition‑crushing workouts. Then in 2013, Shaun again revolutionized the fitness industry by creating FOCUS T25, a jam‑packed workout program that makes every minute count, so you can get an hour’s worth of results in just 25 minutes. With INSANITY MAX:30, Shaun T laid down a new challenge — to push yourself to a new personal best every time you work out in 30 minutes a day. In 2015, Shaun released CIZE, a dance fitness program in which he leads you through choreographed routines set to incredible, energizing music. Shaun T gives you all the tools you need to get the best results of your life.

Now he’s back with Shaun Week, and we can’t wait to share the workouts with you. Shooting is already underway, and it’s guaranteed to be real, raw and intense because Shaun T is out for SWEAT!

Sign up for Beachbody On Demand before the launch of Shaun Week on June 12th! In the meantime you can try any of Shaun T’s programs as well as other popular Beachbody workout programs including 21 Day Fix, CORE DE FORCE, and 22 Minute Hard Corps.

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6 Important Things to Do After Your Workout

So, you had an intense workout. You legs are shaking, your mouth is dry, and your shirt is drenched. All you want to do is collapse on the ground and not move until you stop wheezing and your face stops beating bright red.

But before you call it a day and throw in the sweat-soaked towel, there are a few crucial things you need to do to jumpstart your recovery process, prevent injury, and make sure you’re prepared for your next workout.

Don’t worry, these post-workout tips aren’t complicated and they won’t add too much time to your exercise regime. Plus, you may even seriously enjoy a few of them! (Hint: there’s chocolate involved.)

These six tips will help you cool down, refuel, and recharge after your workout so you can be ready to give it your all the following day.

1. Keep moving.

It’s tempting to just plop down on the couch or jump in the shower the second you finish your final rep, but our bodies need time to transition back to our natural resting state. That’s where the cool down comes into play.

There are two different ways to cool down – dynamically and statically. Dynamic cool downs keep your body moving, and include walking or light jogging. This helps lower your heart rate, reduce post-workout soreness, and promotes healthy blood circulation to carry nutrients and oxygen to the muscles you just exercised, says Meghan Kennihan, NASM Personal Trainer and RRCA and USAT Run Coach. She recommends five to 10 minutes of light jogging or walking after your workout.

2. Stretch and/or foam roll.

The second way to cool down is by doing static stretches. Your muscles are constantly contracting during exercise, which leaves them tight unless they’re properly stretched out. Too much tightness in your muscles can set you up for injury down the road.

Kennihan recommends doing some basic stretches for your back, chest, hips, quads, hamstrings, and calves for 30 seconds each after you finish exercising to loosen all your muscles.

To further reduce tension in your muscles, try foam rolling. “As you reduce tension, you’ll boost blood flow, which will help speed up recovery,” says Trevor Thieme, C.S.C.S. and Beachbody Fitness and Nutrition Content Manager. “Don’t just roll the muscles you targeted in your workout — give every muscle group at least five rolls, starting with your calves and working your way up your body.” Don’t have a foam roller yet? Get one here.

3. Hydrate.

“One of the most critical things to do after you workout is to rehydrate effectively and fully replenish any fluids and electrolytes lost,” says Priya Khorana, M.S. and ACSM-accredited Exercise Physiologist.

Water is the best option for hydration, but if you’re significantly dehydrated, Khorana recommends sipping a hydration formula to replenish your salt and electrolytes. Beachbody Performance Hydrate provides both electrolytes and carbohydrates to maximize absorption to keep you properly hydrated during and after your workouts.

4. Refuel.

How you refuel your body after a workout is key to the recovery process.

“Post-workout, your mission is to supply your muscles with the building blocks (amino acids) they need for repair and growth,” says Thieme.

Endurance athletes should also replenish glycogen, which Thieme describes as “the stored form of glucose — your body’s go-to fuel source.”

Beachbody Performance Recover is ideal for both these purposes. This post-workout supplement is full of fast-absorbing whey protein, pomegranate extract to help reduce exercise-induced soreness, and “just enough carbs to give you a head-start on glycogen resynthesis,” says Thieme.

If you want to eat whole foods after your workout, Denis Faye, M.S. and Beachbody Senior Director of Nutrition, says it’s important to eat something balanced with not too much fat. Think of tasty snacks like chocolate milk, a turkey sandwich, or cottage cheese with chickpeas.

5. Record your progress.

Before you mentally check out after a workout, take a couple minutes to record what you did. Along with specific details about what the workout entailed (heaviness of the weights, number of reps, distance, etc.), include notes about how you felt before, during, and after exercising.

“If you keep a workout journal, it helps you to figure out which exercises energize you, which drain you, and which are the best workouts for your body overall,” says Kennihan. “Also, if you get injured you can look back at your journal and see instances where you may have gone too hard or worked out through soreness or pain.”

If old-school journaling isn’t your style, invest in a watch, fitness monitor, or app that automatically tracks your workouts or lets you log your progress quickly. And if you’re an Apple Watch user, then you can track your caloric burn and heart rate during your workouts by connecting to the Beachbody On Demand app. It then stores the data for you to review later on.

6. Clean up.

Cleanliness isn’t usually high on the list of post-workout priorities — but it should be. Whether you work out at a gym or in your living room, exercise equipment like mats, benches, and weights can be breeding grounds for germs. Before you carry on with your day, and especially before you eat, take a few minutes to freshen up. Check out our tips for cleaning up and killing germs in your home gym.

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5 Tips For Getting Fit When You’re Plus Size

Starting a fitness journey is always a challenge, but it may feel even more daunting when you’re carrying a few extra pounds. If it’s been awhile since the last time you laced up your sneakers, you may not be 100 percent sure what you’re still capable of — which can make it a little intimidating to hit the gym alongside people who look like chiseled bodybuilders and aspiring fitness models.

But “fit” comes in many shapes and sizes — and you can always nail fitness goals in your own living room with Beachbody On Demand if the gym isn’t exactly your happy place. Here are a few tips for getting in shape, no matter what your shape is.

1. No workout is off limits.

Have you ever seen a workout that looked intriguing, but you were concerned you didn’t have the “right” body type for it yet? Maybe you want to try martial arts, but you’re worried that you lack the mobility, coordination, or power to execute a jab/cross/snap kick combo like a Muay Thai fighter. Or you want to try yoga, but you can barely hold downward dog.

Put those worries aside. If a workout program looks fun, such as Beachbody’s YOUv2 (an upbeat dance-inspired program for beginners), don’t be afraid to step out of your comfort zone and try it — because you’re more likely to stick with a workout program you actually enjoy. Plus, you can always do the modifiers (i.e., the less advanced variations of exercises) in the workouts in programs such as CORE DE FORCE or 21 Day Fix until you build the strength and mobility needed to execute the main exercises. “Be brave enough to try,” says Jericho McMatthews, Beachbody Super Trainer and co-creator of CORE DE FORCE. “Start with the modifier — even if you’re struggling to complete all the repetitions — and stick with it. You’ll get there.”

(Not sure what kind of workout style will motivate you the most? Test some out on Beachbody On Demand until you find one that inspires you.)

2. Don’t underestimate your fitness abilities.

Your weight or BMI (body mass index) can help you determine your starting point, but they’re not the only (or even the best) way to measure fitness.

Instead, gauge your progress by how strong and energetic you feel, and when you notice your workouts getting easier, go harder. “A lot of people get really safe about using modifications,” McMatthews says. “They don’t realize how fit they’re getting, and how fast they’re getting stronger.” If you begin to notice that the modifiers aren’t leaving you out of breath and drenched in sweat by the end of a workout, it’s time to move on to the main moves.

3. Get the right workout gear.

Splurging on workout gear might feel kind of vain, but it isn’t just about taking awesome sweaty selfies — the right gear can keep you comfortable and even help prevent discomfort and injury. A supportive sports bra can keep everything in place during plyometric (jumping) exercises, for example. Moisture-wicking fabric can prevent chafing between the thighs.

Working out with the right shoes is vital for many reasons. Unless you’re running, stop wearing running shoes when you exercise. Their thick treads can trip you up during MMA-inspired programs like CORE DE FORCE, their raised heels can sabotage stability and form in muscle building-focused programs like Body Beast, and their extra cushioning can throw off your balance during dance-inspired programs like YOUv2. Consider purchasing training shoes instead. (Need help picking a pair? Use our guide help you find the perfect shoes for any workout.) “Everyone’s feet are different, so it’s not one-size-fits all,” McMatthews says. “But for anyone — especially anyone who’s plus-sized — make sure you have a shoe that supports the workout you are doing.”

4. Pay attention to your technique.

Proper form is always important. Not only does it help you get the most out of the exercise, but it can also help you reduce your risk of injury. “It’s really important to make sure your technique is there — especially if you’re carrying around more weight, because you need to protect your joints,” McMatthews says. Beachbody’s PiYo (part pilates, part yoga) and 3 Week Yoga Retreat are great programs for those wanting to take it easy on their joints since they are both low impact.

Whatever program you choose, take it slow when you’re first learning a move, and listen to the form cues from the instructor. “Work on proper alignment and proper technique so you’re avoiding injury — and getting better results, as well,” says McMatthews. It can be tempting to go full-throttle from the get-go, but that can backfire — if you get hurt, you won’t be able to work out for awhile.

5. Set non-scale goals.

Don’t let the scale be your only barometer of success — look for other signs that you’re getting stronger and slimmer. Have you lost an inch off your waist? Are you using heavier weights than you were last month? Can you hold a 10 seconds plank longer? Do you see a thinner profile when you look in the mirror? “Focus on non-scale victories, like how you’re feeling during the workouts and if you have more energy during the day,” McMatthews says.

That includes emotional victories, too, such as feelings of pride and confidence following a tough workout. The keys to meeting fitness goals are to stay positive and not get discouraged. Stay consistent and be patient — results will come. “After a tough workout, a lot of people feel like a new and improved version of themselves, regardless of how much weight they have lost,” says McMatthews.

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How to Start Losing Weight: Advice From the Cast of Beachbody’s YOUv2

There’s nothing easy about weight loss. You can often feel like you’re trading the things you find pleasurable for things that you don’t enjoy (yet) that are far outside your comfort zone. Losing weight successfully — ideally shedding body fat while gaining lean muscle — requires some sacrifice and dedication, but it doesn’t mean you can’t have any fun. In fact, you should find ways to inject fun into the process of losing weight. It’ll help you stick with your newer healthier habits, and consistency is the key to realizing your weight-loss goals.

“Be mindful that you’re not going to change in one day. Be patient, and the most important thing is to try to be consistent,” advises Leandro Carvalho, Super Trainer and creator of Beachbody’s YOUv2 program, a four-week dance and sculpting routine that gives people a fun, positive, confidence-boosting place to begin their weight-loss journeys.

Here’s Leandro’s advice on how to start losing weight:

  • If you can’t do the 30-minute workouts all at once, do 10 minutes. Maybe next week you can do 15, then 20 minutes the week after.
  • Be patient. If you try to do too much, it can backfire and you might hurt yourself so start easy and take your time.
  • Start drinking more water.
  • Make better choices in your diet.
  • Stick with it. Be persistent and be committed so you can improve each time.

It might be easier said than done to just start, but it’s more about simplifying. Doing something is better than doing nothing. Pick one or two healthier new things to try, such as drinking a glass of water before each meal or adding one non-starchy vegetable to each meal, and practice those new things until they become second nature. Then pick another one or two healthier new things to try. Soon these little things will start to show big returns.

How the Cast of YOUv2 Started to Lose Weight

Bethany Xan Jeffery

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After gaining close to 80 pounds in one year during college, Bethany knew she needed to make some changes. She tried sensible plans, such as Whole30, and achieved success while following these types of plans, but didn’t enjoy what she was doing and struggled to keep it up longer term.

“With YOUv2, Leandro gets me motivated the minute the routine starts,” says Bethany. “I really look forward to doing each routine, rather than dreading it like I do with other workouts. I’m positive that other people will feel the same.”

Bethany’s best advice for how to start losing weight: “Just make yourself start. I promise you’ll feel amazing afterwards!”

Carrie Packin

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Carrie enjoyed being in shape for most of her life, but found it difficult to lose weight post-pregnancy. She needed something that wasn’t too time consuming or overly strenuous to help her slim down while balancing the demands of motherhood (and being sleep deprived).

“This program is a great way for mothers to let go and escape the challenges of the day,” says Carrie. “Leandro keeps you motivated and makes me feel like I can achieve anything I want while breaking a major sweat! YOUv2 is a great start for new mothers looking for a way to get back into shape while also being there for their new bundle of joy.”

Carrie’s best advice for how to start losing weight: “Thirty minutes of effort equals a whole day of happiness.”

Darlene Dues

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Darlene has been overweight on and off since the fourth grade — more than 25 years. She tried nearly everything, from gym memberships to buying a treadmill (which quickly become an overpriced clothes rack) to diet pills, to lose weight. Nothing worked to keep her motivated and focused on her goals. She needed to find the right mix of people to inspire her to keep moving.

“I think YOUv2 will help you achieve your health and wellness goals because you’re not working out by yourself,” says Darlene. “Every day you get to work out with women who are there for the same reason you are: to become the healthiest version of themselves. Every time I watch the videos, I feel like I’m with my friends and we’re pushing each other toward our healthy goals.”

Darlene’s best advice for how to start losing weight: “You must not give up on yourself. Know your self-worth.”

Katie Sedlock

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Katie has struggled with her weight her entire life. She remembers blowing out the candles of her birthday cakes over the years, wishing she would wake up the next day and be skinny. After trying group fitness classes, different gyms, and juice cleanses, Katie found that working out at home suited her busy schedule best.

“My schedule is always changing so it’s extremely hard to get into a healthy flow that works for me,” says Katie. “YOUv2 is extremely fun and accessible. It’s on your own time and schedule. You can laugh through the sweat and forget about your daily stress.”

Katie’s best advice for how to start losing weight: “Find something that’s fun so you don’t even realize how much you are actually working out.”

Micki Fernandez

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A 50-and-fabulous-year old, Micki was able to maintain her weight, give or take five pounds, for most of her life until she broke her wrist, limiting the type of exercise she could perform, and suffered from a hormonal imbalance. Both of these things caused her to put on weight. Micki tried other workout programs, and found that putting too much weight on her wrist or lifting heavy weights caused pain.

YOUv2 is going to help me achieve my health and wellness goals because it awoke my love and passion for dancing,” says Micki. “Not only is it helping me achieve my goals, but it also makes me feel like I’m 18 again!”

Micki’s best advice for how to start losing weight: “Make yourself a priority. Believe in yourself; you’ve got this!”

Nina Millan

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Nina, who became a mom at the age of 16, believes that pregnancy changed the way her body reacted to food and exercise, and her weight has yo-yoed ever since. After getting into the best shape of her life for her wedding, she got pregnant again soon after and struggled to lose the post-baby weight.

Also a self-identified emotional eater, Nina turned to food for comfort when she lost loved ones or endured periods of stress. “My Beachbody progress over these last couple of years has completely changed my relationship with food,” she says. “I do not have the same emotional eating setbacks that I had.” She credits the Portion Fix Containers and Shakeology with helping her make food choices with confidence.

Nina’s best advice for how to start losing weight: “One of the downfalls many people face is, when they fall off [the health wagon], they take too much time to try something new. They feel like they won’t ever see the results they want. When they finally start, it’s often too challenging and they lose motivation to continue.”

Samantha Croce

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Although very active as a child, Samantha says she was always heavier than the other kids. She lost some weight in high school with a low-carb diet, but couldn’t maintain the loss. By the time she graduated from college, she weighted 267 pounds and was miserable. She joined Weight Watchers and lost an incredible 100 pounds, but felt the plan got stale after a while and she wanted more.

“I think YOUv2 is great because it adds the exercise component that my body needs that other weight-loss programs did not have. And the meal plan is more of a lifestyle change than a strict, boring diet,” says Samantha. “Sometimes I lose steam with new programs because it’s too much of a challenge and a drastic change, but YOUv2 is gradual and focuses on what you’re capable of doing.”

Frequently Asked Questions About YOUv2

Will I have fun doing this program?

“YOUv2 allows you to let loose, have a great time, and let go. My favorite part is at the end of each workout when we put the moves together we learned during the workout into a dance routine. It is really a super fun time!” says Katie.

Is it challenging enough?

“YOUv2 kicked by butt — and I loved it,” says Bethany.

Do I have to give up a lot to follow this program? What if it’s too hard?

“It’s all about being and becoming your best you. It’s not about giant leaps, but the little steps you put into place to become a healthier version of yourself,” says Samantha. “Come as you are, and don’t change you… enhance you!”

But I don’t know how to dance; I’m really uncoordinated.

“Just keep dancing, girl! You’re amazing!” says Bethany.

“To all the uncoordinated people who think they can’t handle the moves: I’m here to tell you, you can! It’s OK if you get off beat from time to time as long as you keep moving,” says Darlene.

Working out intimidates me. What if I mess up or trip?

“Dance like nobody’s watching; it’s just you, Leandro, and his girls!” says Carrie.

What’s the most valuable thing you’ve learned from following YOUv2?

“YOUv2 has reminded me that I am a beautiful plus-sized girl. I am just as capable, talented, and worthy as anyone else,” says Bethany.

I don’t know if I’m too heavy to do a workout; will I be able to do the moves?

YOUv2 is for people of all shapes and sizes — people who are overweight just like me,” says Darlene. “Together we are pushing toward a happier, healthier self.”

How do you stay motivated, especially if the scale isn’t showing progress?

“Remember, progress not perfection,” says Nina. “Just show up every day, and focus on that new lifestyle change. Forget the scale! Think of all of your big wins: more energy, looser clothes, and consistent habits.”

I feel like I’m not seeing results quickly enough.

“Don’t get frustrated if you are not there yet; every step in the right direction, no matter how small, is one step closer to the new version of you,” says Samantha.

I don’t have time to work out. I work, take care of a family, and have to keep the house together.

“Taking time to take care of me allows me to take the best care of others,” says Nina. “It’s OK to be a little selfish so I can be selfless.”

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Cooking for One? Try These 7 Money and Time-Saving Tips

Let’s be frank: Cooking for one can be challenging.

And it’s not just single folks who face this issue. If you’re trying to eat healthy and the family wants to stick with their old standbys, you’ve probably tried to figure out how to eat healthy, feed your family, and stay on budget.

Here are some tips and tricks that will make going it alone on your healthy journey a bit easier.

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7 Tips for Grocery Shopping When Cooking for One

Hit the store twice a week
Kudos to you for doing Sunday meal prep. But if your life is such that once the week gets started, plans change, things come up after work, and most of those meals go to waste, considering going to the grocery twice or three times a week instead of doing one big trip.

By hitting up the market more often, you can more readily consider what you have left on hand that still needs to be used like that leftover takeout chicken and the asparagus that you bought on the last trip.

Save on salads
Instead of buying greens and salad toppings individually, it is often cheaper to purchase small portions of pre-made salads at the salad bar, points out Lisa Lee Freeman, savings expert for the coupon app Flipp. Be smart about it though: Since you pay by the pound at the salad bar, skip heavy-but-cheap toppings, like cucumbers. Buy those separately and add when you prep.

Buy dry goods in bulk
“The secret to shopping smart is know how long things last, and figuring out what you can and cannot buy in bulk,” says Freeman. You can freeze extra portions of chicken or turkey and store nonperishable food—like dry beans or grain—in your pantry.

Opt frozen over fresh…
Good news: Frozen fruits and vegetables are close to just as nutritious as their fresh counterparts, according to a study in American Journal of Lifestyle Medicine. They’re a great choice if you’re cooking for one since they don’t spoil as quickly as fresh produce and who doesn’t love frozen berries in their smoothie?

And freeze everything
Use your freezer for everything that may spoil, from bread and meat to leftovers. Doing so will make sure you always make sure to have a few single-serve frozen meals on hand for when you need a meal in a pinch. Chilis and soups are some meals that freeze well, but so are healthy chicken enchiladas and egg cups!

Reach for canned fish
While canned fruits and veggies aren’t as nutritious (put down that can of peaches in syrup), canned fish is OK. “Buying fresh fish is always ideal, but canned light tuna and canned wild salmon are great options when buying fresh isn’t possible,” says Chelsea Fuchs, New York-based R.D. Canned tuna and salmon are great sandwich and salad toppings. “Look for light canned tuna packed in water… and when it comes to salmon, look for the wild variety because it is a terrific source of omega-3 fats and vitamin D.”

Look at your bigger picture shopping list
“Most foods go on sale in cycles of about three to four months, as well as during seasonal changes and holidays,” says Freeman. “Instead of buying the same stuff on your shopping list week after week, figure out what you can buy every few months and store. Then go for it when it’s on sale.”

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