Over the course of 21 days, we’ll focus on activities that will push you toward your goals and establish positive habits. Here’s what we’ll be doing each day::

• Complete a 20-30 min workout 
• Complete a 30 min outdoor workout 
• Get at least 7k steps
• Read or listen to at least 10 min of personal development 
• Drink 60+ oz of water 
• Follow a nutrition plan 
• Check-in 

This is totally doable for 21 days. I’m not even necessarily going to take out alcohol however I am thinking about it. Alcohol is such a weird thing. I am convinced I want a glass of wine, but I feel so good overall when I don’t drink. It seems like it’s just another one of those life conundrums.

Routines, HABITS, and why they matter…

Routines are just a set of activities until you do them long enough that they become a part of your life – they become your habits. Around half our daily actions are driven by repetition so if you’re wondering why you can’t stop late-night snacking, it’s because it’s just become part of your habits. It’s time to start a new routine and turn it into a habit. 

When we realize this, we can start to understand that if you have a habit of drinking every night and you don’t think that’s something that is supporting your goals, you can change it. It will take time and repetition (not drinking every night), but you can change it. 

Now you don’t have to say, I’m not a morning person. You can just become a morning person by working on building a new habit. 

That’s what our 21 days of these activities will do. It will help you build new habits. You probably won’t keep all of them but it will show you what you can accomplish in a day. 

No more excuses. 

I will be following a “plate it” method of nutrition and I’m so excited! I started this week and it’s just fun to do something new. It’s stretching my thinking and making me realize the different ways I quietly use food to fill time and space. When you move to 3 square meals a day + a snack you become much more aware of the quiet grazing that was happening and you can work on figuring out how to change it. 

I’m also going to be starting 9 week control freak – one of my favorite workout programs using a wall track that does amazing things for your back and core – yay for working on a bathing suit body. 

If you need help and encouragement to change your habits and set your self up for some real success – both mental and physical, come JOIN OUR June 21-day “kind of hard” challenge and see change for yourself. It’s your turn and you have what it takes! All you need is an annual membership to our platform and right now we’re running the best deal.  Check out our Essentials Collection Completion Pack!

I can’t wait to see what we can do in 21 days!

The post Join Our June 21-Day Challenge for a Transformative Experience! appeared first on thesimplesorce.

Check out the combo pack here – FOCUS T25 + B25 Super Blocks.

So What Is a Super Block?

We now have Super Blocks and BODi Blocks that start on the first Monday of every month! 

Each Block features 5 workouts a week for 3 weeks, followed by an “UP Week” (which stands for “Unconditional Progress”) to reset and recover.

A Super Block is when our Super Trainers remake one of their most popular programs in the BODi Block format.

This is your chance to revisit your favorite programs — like 21 Day Fix or T25 — with new workouts, new playlists set to popular music, and an entirely new experience.

It’s all about giving you more of what you love, plus a little push to get you where you want to go.

Why are we loving Blocks so much? 

Moving back to a 21-day program and giving yourself a minute to reset the last week of the month has been huge for me and my clients. Life has gone from 0 to 60 and we’re all feeling it. Having something efficient, that you know works will keep you showing up in this busy season of life.

This proven approach of 3 weeks on, 1 week off is called Block Periodization and it’s going to help you get and stay consistent with less burnout – all focused around creating your own Health Esteem routine.

Your life is busy. Pretending you’re going to work out every day and never eat a cookie or have pizza night with the fam is silly.

So, we’re ditching the perfection mindset and bringing you new programs every month that you can actually stick to because they work with real life.

Super Block May Spotlight: FOCUS T25 and B25 With Shaun T

What Is the FOCUS T25 Super Block?

The FOCUS T25 Super Block is a fresh take on Shaun T’s hit program, FOCUS T25. The Super Block moves are new, but the focus is the same: YOU.

Make every second count with nonstop cardio and strength workouts that let you control the intensity. Set your pace and Shaun T will provide the motivation you need to level up your focus and feel amazing in just 25 minutes. Don’t worry – the moves always have a modifier for those moments you need to slow down or reset. This program meets you where you are! 

And, for the first time, when you unlock the FOCUS T25 Super Block you’ll also unlock B25, Shaun T’s empowering bike Super Block.

You can do the FOCUS T25 and B25 Super Blocks separately or incorporate B25 rides into your FOCUS T25 Super Block — the choice is yours.

What kinds of workouts can I expect?

The FOCUS T25 Super Block is 3 weeks of cardio, lower – and upper – body weighted and bodyweight moves, and dynamic core work that all intentionally progress week by week as you get stronger.

These workouts hit everything in a nonstop 25 minutes — you should always give your full effort, but if the primary moves and pace are too tough, you can follow the modifier.

Shaun will always remind you that perfection is temporary, but change is constant!

How is this evolving from the original program?

The original FOCUS T25 pushed your limits in 3 cycles — Alpha, Beta, and Gamma — with 25 minutes of cardio and strength.

Shaun T now brings you the Delta edition, taking that efficient formula and injecting plenty of fresh, dynamic moves (you’ll notice an uptick in weightlifting) while motivating you to reach for your personal best.

Since purchasing the FOCUS T25 Super Block also unlocks Shaun T’s B25 bike Super Block, you have the option to swap your cardio days for cycling workouts.

No matter which Block you choose, you’ll follow the block periodization format that all Super Blocks are known for — 3 weeks of workouts followed by your UP Week.

Do I need any equipment?

You’ll need a set of light and medium dumbbells. You’ll also need the BODi Bike (or any stationary bike) if you incorporate workouts from the B25 Super Block.

Who is the FOCUS T25 Super Block for?

This is for you if you’re the kind of person who wants to work up a sweat and get on with their day. Commit to 25 minutes and count on getting your heart rate up, your body toned, and your mind strong.

If you’re a fan of the original FOCUS T25 or any Shaun T program, you’ll definitely want to join this Super Block. Even if you’ve never worked out with Shaun, this is a great introduction to his playfully tough attitude and always inspiring workouts.

What Is the B25 Super Block?

B25 is the cycle Super Block you’ll unlock when you unlock FOCUS T25. Shaun T gives you the freedom to be all that you are with his uplifting and motivating rides.

On top of helping you work up a sweat, Shaun T helps build the inner strength that will ultimately push your physical results to the next level.

As Shaun T says, “Come all the way through and ride with me!”

What kinds of workouts can I expect?

Strengthen your mind-body connection with some days dedicated to cycling and others to hybrid workouts that combine rides and strength training, all in the same 25-minute format.

Expect heart-pumping cardio, challenging climbs, and off-bike weightlifting, each with a uniquely personal message to inspire you like only Shaun T can.

Do I need any equipment?

You’ll need the BODi Bike (or any stationary bike) and a set of light and medium dumbbells.

How do I know if the B25 Super Block is right for me?

This is for you if you want to get your sweat on with a different kind of cycle challenge.

Shaun T won’t just push your body — he sets an intention every workout to take your mind beyond its perceived limits.

When Can I Access the FOCUS T25 and B25 Super Blocks?

You can purchase both FOCUS T25 + B25 Super Blocks for the price of one now and start the workouts on or after May 1. You’ll own the Super Blocks as long as you have an active BODi membership.

How Do I Access These Super Blocks?

There are a few ways you can unlock both the FOCUS T25 and B25 Super Blocks for free.

For starters, you can purchase a Total-Solution Pack or Completion Pack (The Essentials Collection is the perfect choice to build your Health Esteem routine) in April or May.

You can also access both FOCUS T25 and B25 with your first purchase of a qualifying nutrition subscription in April or May.

What if you already have a nutrition subscription? If you renew your qualifying subscription in April, you’ll unlock both the FOCUS T25 and B25 Super Blocks for free.

What if you want just the standalone Super Blocks? You can access both the FOCUS T25 + B25 Super Blocks for $29.

No matter how you choose to unlock your access to these Super Blocks, you need to have an existing and active BODi membership to access them.

I can’t wait to see you in our T25 focused Challenge this month!! 

The post Revamp Your Workout Routine with Shaun T’s FOCUS T25 Super Block appeared first on thesimplesorce.

When 4-Week Gut Protocol came out I thought, “I already eat pretty clean and I watch my macros” so of course I’ll try this, but I wasn’t necessarily thinking it would make much of a difference. 

But here’s the thing, every time I actually dial in to a nutrition plan I realize something I was ignoring about how I eat and how it’s affecting my mood, weight, energy, and so on. That was definitely the case with 4-Week Gut Protocol. 

I had never considered myself to be someone with food sensitivities. That’s probably because “food sensitivities” meant something formal to me like abdominal pain or Dr. Diagnosis.

I quickly realized after starting the program how my skin looked, how I felt when I woke up, and how inflamed my face and stomach looked day-to-day had actually been indicating there were foods bothering my system. Foods like gluten, sugar, and too much red meat. It was a physical representation of not liking something I was eating.

My husband and I started Gut Protocol on a Monday and did a bit of prep the day before. With this program you need to figure out what’s on your food lists and you need to break down your macros a bit further than with the traditional Portion Fix program.

Proteins and Carbs have to be broken down further than just protein and carbs. Half your protein needs to be plant-based for instance.

You take a probiotic and digestive enzyme that helps you break down your food and absorb more of the nutrients. I am super sensitive to vitamins, probiotics, and pills in general so I was pleasantly surprised to find I had zero nausea with these supplements. 

You drink Vegan Shakeology, take your probiotic and enzymes, and follow the meal plan. After a week I could tell I was less inflamed and starting to see my stomach look leaner. Just cutting sugar out will do all that, but I also felt proud of what I was eating and how I was taking care of myself. My skin is clearer when I follow this plan and I am always more mentally focused when I cut processed foods from my diet. 

Adding the specific workout program was awesome. It’s called 4 Weeks for Everybody and it’s no impact. YES! No impact. No jumping and torturing yourself. The workouts are 30 minutes and they fly by. Plus, there are cycle workouts with amazing music and the best motivation – but you always get that with Autumn. 

This program is perfect for someone who would like to reset their gut and start on a no impact, enjoyable fitness program. Do it for 30 days and you’ll be floored by your results. If you follow the meal plans you should see pounds lost from both fat loss, but also overall inflammation! You’ll gain strength, while getting your food in check.

If you’ve been struggling with bloating, gas, inflammation, fatigue, brain fog, or just don’t know where to start on cleaning up your diet try 4-Week Gut Protocol and 4 Weeks for Everybody.  Let me share the specifics of the program here! 

What is The 4 Week Gut Protocol + 4 Weeks for Everybody?

You can check out a little about the 4-Week Gut Protocol program. The image below goes over all the details and I will cover them below!

Basics:

4-Week Gut Protocol and 4 Weeks for Everybody are TWO brand new programs launching together! This information is here to teach you about the programs, why there are two programs included in this launch, and what you can expect!

Did you know that 70% of Americans have undiagnosed food sensitivities? Even if you haven’t noticed your symptoms, everybody can use some extra gut love. Second to the brain, our gut has control over so much of our bodies, both physically and emotionally. Sure, I want to have a healthy gut – but, HOW?

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. Taking a month to super focus on my nutrition and track how my body changes with my food changes sounds like the perfect way to kickstart my spring!

But, what about the workouts? That’s where 4 Weeks for Everybody comes in! Yes, you could totally choose to focus on meal prep, clean eating, and gut health for 4 weeks – amazing! But 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.

You’ll need a pair of dumbbells, and a core ball is recommended. For the optional cycling workouts, you’ll need a stationary bike.

Who is Autumn Calabrese?

Autumn Calabrese is the creator of 4 Weeks for Everybody, 9 Week Control Freak, 21 Day Fix, and other fitness programs, as well as nutrition programs 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.

Autumn is also 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.

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.

Everyday, we will check-in with each other. We share motivation, recipes, tips, and more. It is a great place to ask questions, brainstorm + get ideas, and just enjoy the community and connection with like-minded people!

Check out my current packages!

For Existing BOD Members:

I definitely recommend Autumn’s Choice Total Solutions Pack. Revitalize is a blend of pro & prebiotics, which help support beneficial flora in the digestive tract, while Optimize is a proprietary blend of enzymes, with added camu-camu, to help support nutrient absorption and bioavailability. Basically, 2 supplements can be super helpful in healing your gut!

My favorite add ons:

Energize is approved in the program – and will help you get through any slump – or pump you up for your workout!

Ready to heal your gut? Fill out the order form below and I will reach out with details of how to get started!

The post Heal Your Gut With 4-Week Gut Protocol by Autumn Calabrese appeared first on thesimplesorce.

Today is Day 1 of our 21 day Pop Up Challenge to Spring Break. I’ll admit, I tend to love and hate the first day of a Challenge. I’m half proud of myself and half scared that I won’t be able to commit. Over time, I’ve embraced progress over perfection and realized that it’s much more fun and feasible when we do it together! 

A few years ago I saw a friend on social media who looked radiant, happy, and was in the best shape of her life. My oldest daughter was 3 and my twins were nearly 2 and I wanted what she had. I signed up for her program, but I did it on my own. I went out to the website and got all the tools and resources. I didn’t tell her. I didn’t want to admit I wanted to change and needed help to do it. 

The package came and I was excited but I didn’t have a plan. I wasn’t feeling the same drive and joy she seemed to have. I reached out to her and said, “hey I joined your program, you’re such an inspiration.” I was secretly hoping she’d share her secrets. 

She said, “GREAT! Join my next group!” I had no idea what this meant – group? What are we doing? But she was where I wanted to be so I said “OK!”

My first day of her Challenge I realized her secret – community! There were about 25 women in a private FB group sharing our goals, our schedules, our obstacles, and what we planned to eat that day! We were bargaining on what could fit in the yellow portion container and having a great time! We were celebrating goals and pulling each other along on the journey. 

When I decided it was time for me to pay it forward as a Coach I knew that groups would be a part of my offering. We can have all the tools and resources to achieve our success but the truth is so much of this is between our ears – our minds. We need to work for self-love and a community of women working towards the same goals – happiness and health is EVERYTHING! 

My 21-day pop up Challenge starts today and I’m equal parts excited and nervous but at the end of the day we’re going to have fun and support each other. 

We will focus on 21 days of: 

• Clean eating 
• Workouts
• Drinking our Shakeology 
• Checking-in and loving each other! 

We will end with results – both physical and mental. 

I cannot wait to share our transformations in 21 days!

The post 21 Days to Lose Weight and Gain Confidence appeared first on thesimplesorce.

I dreaded Spring Break every year. I was never ready and always felt stressed about the trip. What a bummer! Now I have the tools to get into shape and feel great and it’s the best when I do it with a group of strong women who are here to support each other! Life is busy but we are no longer the first thing skipped on the to do list! We are here to rally each other and say feel GREAT! 

I am a working mom of 3 and I love being involved with my kids activities at school. Doing all of the things makes us feel stretched thin and guilty for taking a few minutes for ourselves. Our group is a reminder that it’s OK and downright critical that you find at least 20 minutes just for you each day. NO GUILT. Being surrounded by other busy mamas who love their kids helps me remember that taking a few minutes for me makes me a better mom, a better employee, a better wife, and a better friend. It reduces my anxiety and clears my head. I feel confident when I go into my closet to grab something to wear instead of beat down. 

I am leading my family by example. When I make good choices, my husband gets on board too and the kids are more likely to get moving and be more open to veggies over sugar for every snack. 

But transformation is not just about fitness. Finding your confidence, self love, motivation, and spark …. well it’s an inside job. That’s why we focus on body AND MIND! It’s all about mindset in our group while transforming your daily fitness and nutrition habits! 

Want to hear a few things my customers are saying about our groups?!

“Hey! Started day 1 of Nine Week Control Freak today with the track. Got hte track figured out in our home gym. Absolutely obsessed!!! Can’t wait to dive into these results for the next 9 weeks!”

“I loved Job 1. I was able to be consistent because it’s only 20 mins! It was so helpful when I subbed because I couldn’t get to a class and didn’t make an excuse! That and my nutrition – I lost 10 lbs!”

There’s still time to join February so here are the details: 

• I am your assigned Beachbody coach 
• You are committed to completed a Beachbody program during the challenge
• You are committed to drinking Shakeology dailly which will help you curb cravings and mentally connect to the challenge (you are welcome to add other supplements like my all time favorite clean energy source: Energize!)

That’s it! Do this and you will see results in as little as 30 days. 

If you’re interested in joining the group, fill out my application below and I’ll get back to you asap so you can still kick a little February butt!

The post Join my Beachbody “Four Weeks To Fit” Challenge! appeared first on thesimplesorce.

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I was able to test this program before it was released! I was finishing my last program, 645 from Amoila Ceaser’s where you work out six days a week for 45 minutes. This is a fantastic fitness program but 45 minutes, 6 days a week can feel difficult to commit to especially for a beginner.

So when I got the invitation to test Job 1 – I was ecstatic! 4 weeks, 5 days a week, 20 minutes?!!? Let’s GO! 

What Is Job 1?

Job 1 is an amazing reminder that we need to treat our health as our number one job. Ever notice how exercise and good nutrition sometimes drop off your to-do list when you’re busy? It shouldn’t be that way and you know it.

This program combines Jennifer’s no-nonsense, no chit-chat training style, 20-minute workouts, and your choice of two super-simple nutrition plans to help you build a healthy routine and stick with it.

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. More self-confidence. Increased strength. And day by day, the weight falls off. Make your health your top priority and you’ll see major improvements in almost every part of your life.

What Kind of Workouts Are in Job 1?

A 20-minute workout may not seem like enough to get results. I was thinking this as I went from 45 minutes, 6 days a week to 20 minutes but just wait until you try Jennifer’s innovative functional training.

You’ll hit multiple muscle groups every single day for a total-body sweat that leaves you feeling stronger, invigorated, and accomplished.

You’ll devote three days to strength training, one day of endurance cardio, and one day of HIIT to help build your stamina, improve your energy, and dial in the fat burn.

Jennifer is famous for her amazing motivation in the gym, and especially on the bike – if you remember her from Peleton you know this is true! 

So, as a bonus, Job 1 also includes four 20-minute indoor cycling workouts — a first for any Beachbody program!

They’re optional, but if you have an MYX Bike — or another stationary bike at home — you can choose to do these workouts on your cardio days to add variety to your routine.

I was never a cycle person and now that I have my MYX bike and all of these amazing choices, I’m hooked! I ride at least 2x a week!  It’s not just working for me, check out this transformation!

What Equipment Do I Need for Job 1?

Another perk of this program, you don’t need much equipment! So if you are working in a small space or you’re just not ready to invest in a bunch of extra equipment this one is for you! All you need are light, medium, and heavy dumbbells, as well as resistance loops to do Job 1. I typically used 5lb, 8lb, and 10lb weights. 

For the optional cycling workouts, you need a stationary bike. I use my MYX but if you have a Peloton use it! 

Now, the mornings I’m in a pinch on time, I often find myself choosing a Job 1 workout because I know I’ll feel accomplished but also won’t be late for the morning hustle! 

So are you ready to make your health JOB 1? Let’s go! 

The post Watch Out…20 Minute Jennifer Jacobs Program ALERT – Check Out How to Get a Total-Body Sweat with Job 1! appeared first on thesimplesorce.