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LIIFT4 Results

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LIIFT4 Results


 “I don’t have time to work out.” “I’m so busy and too tired to work out every day.”

We feel your pain, people. That’s why we created a program that will help you build muscle and burn a ton of calories in about 30 minutes, 4 days a week.

(What?! Yes.)

The program is called LIIFT4 with Super Trainer Joel Freeman. It’s an efficient, no-nonsense workout that combines weightlifting and calorie-burning high-intensity interval training (HIIT).

LIIFT4 launches exclusively on Beachbody On Demand on October 1st, 2018, but will be available for sale for VIP Early Access on June 11th, 2018, only on Workouts for VIP Early Access go live on July 16th.

How Does LIIFT4 Work?

Since you’re only working out four days a week, Joel makes every second count during each workout; they’re structured to keep you lifting on pace and constantly moving, while timed rest periods allow you to catch your breath before attacking each set.

Three recovery days a week give muscles time to repair so you can push harder, lift heavier, and get better results faster.

There are two phases: For the first six weeks, you’ll build, cut, and define your body, followed by two weeks to burn through calories and fat, revealing your ultimate physique.



Need to see some proof? Check out these amazing results:




Alicia R. Lost 10.4 Pounds

“I was a little overweight for my build, had inconsistent energy levels, and was feeling stressed from work. Now I’m feeling strong and stable, my energy is consistently up, and I feel calm and a new sense of wellness from self-care.

Overall, I’ve slimmed down and I’m more toned. My shoulders and arms have definition again and my abs are starting to pop!

Joel was instructional, motivating, and funny. He pushed us through the last few reps or seconds of hard work and kept us going. Don’t know what I’m going to do without him!

I am really happy with the results. Like the cheat day, the program timing is super sustainable. The workouts are short enough to fit into a regular day and the rest days don’t make it feel like you’re constantly pushing yourself.”




Justin R. Lost 13.4 Pounds

“My motivation was to get in shape to become the best version of myself for confidence, performance and to live a healthier lifestyle.

Physically, my cardio and endurance were at a lifetime low. My weight was at a lifetime high. I was sluggish and didn’t have the proper tools to get back into shape.

Working out with Joel is great. He’s a great motivator and always keeps things fun and energetic. The best thing about the workout schedule is that Wednesday rest day; mentally it allows me to push harder on Tuesday and on Friday when we have the weekend off.

I noticed more muscle in my core, arms, shoulders, chest, back, and legs. I can lift more weight and my endurance and cardio have improved significantly. I look more tone and cut — I can see my abs.

It’s great having a cheat day — it’s less stressful and I get to enjoy normal social gatherings.

Now I feel great mentally and physically. I’m in the best shape that I can remember and it just fuels me to continue my fitness journey and set new goals.



Sarah P. Lost 26 Inches

“I wanted to see if the Beachbody program mix of fitness, supplements, and nutrition would get me the results I was looking for.

My arms are chiseled and firm — great muscle mass has developed here.  My hips and legs feel smaller in size. My abs are leaner-looking and a two- to four-pack is appearing now.

Workouts with Joel are great. He makes it easy to show up and do the work for best results! I also enjoyed the constant reminders of proper form so you could evaluate yourself and make adjustments as needed.

I feel great, figure-wise. LIIFT4 has created a new inner strength and fierce determination to accomplish goals despite happenings in other parts of life.”




Janene D. Lost 6 Pounds of Body Fat

“I felt sluggish and completely unmotivated before the program. The holidays and a terrible cold just got me into this cycle of bad behavior and working out and eating right seemed so hard to accomplish.

Now I feel AMAZING! The mental clarity of eating clean but plenty of food, and the incredible workouts have boosted my energy.

My arms look incredible — they look so slim and toned and my shoulders look amazing! I never thought I could have arms like this! My midsection just sucked RIGHT in and feels so slim and lean.

The cheat day was amazing! Sometimes a girl just needs a latte, you know? I loved being able to be super clean six days a week and allowing myself to indulge a little in the cravings I was having. I kept it within reason, but allowing myself to have those things made this program seem so much more livable!

The results I received are insane — I never thought I would lose this much fat, gain this much muscle in just four workouts a week for eight weeks.”



Laura C. Lost 10 Pounds

“Before LIIFT4, I felt depressed, sluggish, and uncomfortable in my own skin. I was negative all the time and didn’t want to do anything social because I had gained weight and didn’t want anyone to see me.

After completing LIIFT4, I feel like I finally created the body I have been dreaming about since I was a teenager.

I never expected to get anywhere near as fit or happy as I am now with exercising just 30 minutes a day, four days a week. Within just two weeks of LIIFT4 (8 workouts), my body composition was dramatically changing. I had lost weight and gained these sexy, lean muscles.

My whole body has gained definition and just chiseled away fat. My arms and abs are sculpted, lean and defined and I’ve never loved my legs SO much!

Joel is such a genuine person and a fierce motivator. There would be days, I was exhausted and didn’t think I could lift 10-pound weights and he would say, “You can do double that, I promise you.”

And with that confidence and faith, I grabbed a heavier weight and crushed it because I knew he supported me all the way and saw this bad-ass chick within me I couldn’t see yet. With Joel and LIIFT4, that chick is here to stay. 🙂

The relaxed eating day in LIIFT4 gives you the freedom to make this program into a lifestyle that fits just right for you. Shakeology is my favorite treat of the day. I love the variety of flavors and recipes and you can’t beat the taste. It’s grab-and-go nutrition that tastes like a cheat meal.

Recover is my favorite Beachbo dy Performance supplement. It really helped my muscles feel rested and ready to attack the next workout and it tastes a milkshake — what’s not to love?”

Source:  Beachbody Blog

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Traveling Overseas: How To Stay On Track


Traveling Overseas: How To Stay On Track

Early this year, I flew back to the Philippines (my home country) for some much needed R&R and also a change of pace and scenery. My flight was more than 24 hours long and my stay was about a month. People often fall off the wagon when they travel for work and especially on vacation. Here are some tips of how I was able to stay on track with my nutrition even when I was traveling and away for a month! 




The Crazy-Busy Person’s Guide to Weight Loss

One week in Nashville with all my meals prepped for the entire stay! 

One week in Nashville with all my meals prepped for the entire stay! 

Losing weight is challenging no matter what, but when you have a hectic schedule full of appointments, errands, and random time-sucking obligations, your New Year’s weight-loss resolution to slim down can feel straight-up impossible.

Here’s the good news, though: You don’t need to quit your job and go to boot camp to successfully lose weight. You can shed pounds — slowly but surely — while continuing to hustle and keep up with your commitments.

The key is learning to plan ahead and organize your day in a smart, efficient way. Before long, your weight-loss habits will become second-nature, not to mention totally worth the extra effort.

Read on for 11 easy tips for losing weight on a busy schedule!

1. Meal Prep Every Week

Meal prep doesn’t just save time and energy, it’s also key to ensuring you stay on track with your nutrition goals.

Every Sunday, block off a couple hours to make a weekly meal plan, go grocery shopping, and hunker down in the kitchen to chop, dice, grill, and plan your meals for the week.

If you don’t want to cook entire meals in advance, you can still cut down the steps by setting aside ingredients and chopping vegetables and fruit ahead of time. Pre-sliced veggies are ideal because you can snack on them raw and incorporate them in meals.

You can also make things like soup, ground turkey stir-frys, and casseroles ahead of time to store in your freezer. 

Proper portion sizes are a key part of meal prepping for weight loss: Using portion-control containers is an easy way to make sure your meals are balanced, especially if you’re trying to lose weight for the first time.

2. Store Healthy Snacks in Your Desk and Bag

The key to resisting that mid-morning muffin craving at work is to have satisfying, nutrient-rich snacks at the ready.

“Store snacks in your bag and at your desk,” says Gorin. “This way, you’re not relying on whatever’s available at the corner market or vending machine.” For protein-rich snacks, try hard-boiled eggs, beef jerky, or edamame. For snacks under 200 calories, bring in some pistachios, roasted chickpeas, or seaweed.

3. Drink More Water

Research suggests that drinking water before a meal can help you feel more full. An easy way to check that off your list is to carry a reusable water bottle with you at all times. Refill it regularly and aim to drink half your body weight (in pounds) in ounces each day.

If you’re notoriously bad at hydrating, here are 25 easy ways to drink more water.

4. Keep Fruit in Plain Sight

“When you’re at home, keep fruit on the countertop,” says Gorin. “Research shows you may be more likely to reach for it if it’s visible.” A Cornell University study found that women who had a fruit bowl out weighed 13 pounds less than women who had cereal or sodas sitting on their kitchen counter.

Same goes at work: Skip the candy bowl and get a basket and load it with your favorite fruits. Try apples for a hit of fiber, or bananas to sneak in some potassium, and pears for a sweet, low-calorie snack. And don’t forget about seasonal options like grapefruit, oranges, and kiwis.

5. Make Your Workouts Consistent

Although diet plays a major role in losing weight, pairing it with regular exercise is critical if you want to achieve weight-loss success.

But how do you squeeze in a sweat session when your day is jam-packed? “I recommend working out in the morning before people start making demands of you and life has a chance to get in the way,” says Trevor Thieme, C.S.C.S., Beachbody’s fitness and nutrition content manager.

If mornings are out of the question — maybe you have a long commute or an early drop-off time for your kids — identify another time of day that’s consistently free of commitments. For some people, that might be during lunch. For others, it might be after work. Whenever it is, reserve it for exercise.

Working out at home is a good way to make sure you get your workout in — and it’s harder to make excuses! With a streaming service like Beachbody On Demand, you’ll have hundreds of workouts with nutrition guides, calendars, and progress trackers at your fingertips.

6. Eat at a Table (*no phones allowed)

Instead of snacking as you scroll through emails or eating dinner while bingeing on Netflix, walk away from the screens and sit down at a table. (Novel concept, right?!)

You’re probably thinking, How exactly will sitting help me lose weight?! Well, pay attention to this fun fact: Research shows you’re more likely to consume greater amounts of food if you eat while you’re distracted.

While it might seem counterintuitive to carve out 30 minutes just to eat when you could multitask, a 2001 study suggests that multitasking may actually decrease your productivity by as much as 40 percent.

In addition, paying attention to your food — chewing slowly and savoring flavors — doesn’t just help you appreciate your meal, it also makes it easier to recognize the signals your body sends you about whether you’re full or not.

This practice of mindful eating can help you lose weight, but even better than that, it can also help you keep the pounds off once you’ve slimmed down.

7. Swap Cardio for Strength Training

Strength training trumps traditional cardio (think: long slow distance) when it comes to losing the right kind of weight: fat.

“But the most effective method is to combine cardio and strength training by doing high-intensity circuits — sets of several exercises performed back-to-back with little or no rest in between,” says Thieme. “Not only will you burn tons of calories during your workout, but you’ll also raise your metabolism for more than 48 hours afterward.”

Here’s another advantage of such such workouts: They double down on the benefits of both aerobic and strength training in half the time of a typical cardio or weightlifting session. “If you’ve ever tried a program like P90X3, 22 Minute Hard Corps, or INSANITY MAX:30, you know that a half hour is all it takes to get in a killer total-body workout,” Thieme says.

8. Share Your Food

Whether you’re at an office birthday party, on a date, or out to dinner with friends, you’ll inevitably encounter temptations in the form of chocolate and/or salty, carb-heavy sides.

If you want to (and can!) avoid these foods altogether, great. If, on the other hand, you want to enjoy a bite or two every once in a while, go for it. The key to sticking with your nutrition goals is not to deprive yourself, but to be sensible about how much you indulge.

Split your desserts or sides with someone else to cut down on the calories. “You know what [the dessert] tastes like, and the first bite or two is always the best, anyway,” Gorin says.

9. Have “Emergency Food” on Hand

On particularly chaotic weeks, sometimes meal prepping just doesn’t happen. And even if you have plenty of healthy ingredients on hand, sometimes you don’t have the patience or energy to cook.

That’s why Gorin recommends stocking your pantry and desk drawers with quick and easy “emergency food,” like cans of low-sodium soup, canned tuna packed in water, canned low-sodium beans, and whole-grain crackers. There arehealthy packaged food options out there; just make sure to check the ingredient list.

10. Move More

The most successful weight loss plans entail not just eating more healthfully and exercising more intensely, but also moving more throughout the day, says Thieme. Your goal: To keep your metabolism humming in a higher gear during more of the 23- and a half hours you aren’t working up a sweat.

For most people, that’s going to require thinking outside the box/gym. If you sit in an office all day, take a three to 10-minute break every hour to walk around the building or perform squats and arm rolls at your desk. Instead of sending emails to people down the hall (or even on different floors), pay them a visit. If you have a phone call with a client or an in-person meeting with co-workers, skip the conference room and talk as you walk.

And don’t limit this sort of creative thinking to your workplace. Do calf raises while brushing your teeth, stretch and foam roll while you watch TV, take your dog for a walk as you chat on the phone — do anything you can to spend more time on your feet and less time on your rump.

11. Rethink Your Beverages

A full day of commitments and responsibilities usually requires a boost (or two… or three) of caffeine to make it through. But the rich, sugary coffee beverages most people rely on (think pumpkin spice lattes) have no nutritional value.

Instead of sipping half your daily calories through a green plastic straw, Gorin suggests taking a walk to get a refill of water or hot tea. “That might reset your mood and your commitment to healthy eating.” If you do have a cup of coffee, says Gorin, swap the creamer for milk and sweeten it with a sprinkle of cinnamon instead of sugar.

Achieving your goal of losing weight doesn’t mean you have to make a bunch of huge, life-altering changes all at once. Sometimes all it takes is making smaller, smarter choices throughout your day to get you moving in the right direction.




Success Story: Heidi W. from Michigan


Success Story: Heidi W. from Michigan

23 lbs. and 23 inches down in 1 year of reversing Metabolic Damage

23 lbs. and 23 inches down in 1 year of reversing Metabolic Damage

I got connected with Roxy and Team Thunder through one of the other coaches in the group.  I tried a Beachbody program (T25) in early 2015, and lost a few pounds but didn't stick with it.  Fast forward to November 2015 and I had gained just about everything back.  I was not happy with how I felt and how my clothes fit.  I finally really had to own up to the fact that I was not just a little overweight and I needed to make some lifestyle changes.  I did a couple of rounds of 21 day fix and then Roxy started a Team Thunder challenge for the new program Hammer and Chisel. 

   I didn't think I was ready . . . I mean I was soooo out of shape, but Roxy was very encouraging, so I gave it a try.  I was hooked. I found that I love workouts that involve weights.

Roxy ran various challenges in the group that pushed my comfort zone (like sharing videos of myself on FaceBook) and really helped me to grow. She even took the time to develop customized meal plans for those of us in challenges to help us get the best results.  Her commitment to helping those in the group is absolutely apparent.

In the summer of 2016, I committed to her Body Beast challenge.  This one challenged my thinking because I had always been on low calorie meal plans (1200-1400 calories) trying to lose weight.  On this one, I had to eat (2200 calories) to build muscle.  I saw great results with the program and have been doing it since.

Most recently I had foot surgery and wasn't able to do some of the moves in the workouts.  Roxy was there to offer alternatives.

I can't say enough great things about Roxy, her fellow coaches, and Team Thunder.  Without a doubt, I would not have been as successful without Roxy and the team.  I remain excited to continue my healthy lifestyle with them.

- Heidi W., Michigan