3 Day Split is no joke and its finally here as a full 4 week program!!!! 6 workouts total, mixed and matched over the course of 4 weeks to give you a full body, functional strength and cardio training program when you’re short on time. This will going live today, it should be around 10am pst today.
I designed this with my weekend warriors in mind. Those who like to go hard but don’t necessarily have 5-6 days a week to do that. So we’re getting it done in 3 days, you can always add in other workouts if you have time or want to but you don’t need to. We’re hitting every major muscle group, we have a balance between light, medium and heavy training days, we’ll hit the push and the pull muscles equally, work on mobility in the warm up and flexibility when we cool down and the number one priority is always moving with proper form to get the most out of the movement.
This just might be your new favorite workout program for Spring & Summer!!!! The workouts are on average 45 min, except cardio that’s only 25 😘. The workouts can be found on the PROGRAMS page on BODi under the 3 Day Split tile.
Have you tried any of them yet? What’s your favorite? I think Base Camp is my new favorite leg day 🦵 💪🏻
#3daysplit #homeworkout #strengthtraining #girlswholift
3 Day Split is no joke and its finally here as a full 4 week program!!!! 6 workouts total, mixed and matched over the course of 4 weeks to give you a full body, functional strength and cardio training program when you’re short on time. This will going live today, it should be around 10am pst today.
I designed this with my weekend warriors in mind. Those who like to go hard but don’t necessarily have 5-6 days a week to do that. So we’re getting it done in 3 days, you can always add in other workouts if you have time or want to but you don’t need to. We’re hitting every major muscle group, we have a balance between light, medium and heavy training days, we’ll hit the push and the pull muscles equally, work on mobility in the warm up and flexibility when we cool down and the number one priority is always moving with proper form to get the most out of the movement.
This just might be your new favorite workout program for Spring & Summer!!!! The workouts are on average 45 min, except cardio that’s only 25 😘. The workouts can be found on the PROGRAMS page on BODi under the 3 Day Split tile.
Have you tried any of them yet? What’s your favorite? I think Base Camp is my new favorite leg day 🦵 💪🏻
#3daysplit #homeworkout #strengthtraining #girlswholift
Craving the flavors of Spring Rolls?
Say hello to your new obsession: Spring Roll Salad! 🥗
Whip it up in just 15 minutes with gut-healthy ingredients. This will be your ultimate go-to salad for the season! Recipe below!
Serves: 4 (approx. 1 cup each)
Gut Protocol Container Equivalents (per serving): ½ 💚 1 💛 1 💙 1 🧡
Vegan Container Equivalents (per serving): ½ 💚 1 💛B 1 💙 1 🧡
FOR DRESSING:
2 Tbsp. all-natural peanut butter
2 Tbsp. fresh lime juice
2 Tbsp. liquid coconut aminos
1 Tbsp. finely chopped fresh cilantro (coriander leaves)
1 Tbsp. avocado oil
1 Tbsp. honey
2 cloves garlic, finely chopped
¾ tsp. ground ginger
¼ tsp. sea salt (or Himalayan salt)
¼ tsp. crushed red pepper flakes (optional)
FOR SALAD:
2 cups / 350 g rice noodles, soaked according to package directions, drained, chilled
1 cup / 45 g coleslaw mix
¼ cup / 15 g shredded carrots
¼ cup / 25 g sliced red bell pepper
¼ cup / 30 g thinly sliced English cucumber
56 unsalted peanuts, chopped
2 Tbsp. thinly sliced green onion
2 Tbsp. roughly chopped fresh cilantro (coriander leaves)
To make dressing, add peanut butter, lime juice, coconut aminos, cilantro, oil, honey, garlic, ginger, salt, and red pepper flakes, if desired, to a large mixing bowl; whisk to combine.
To make salad, add rice noodles, coleslaw, carrots, bell pepper, cucumber, peanuts, green onion, and cilantro to dressing; toss to combine.
Recipe Note: This salad can be served immediately, but I like it better after marinating in the refrigerator for about 15 minutes.
#4WeekGutProtocol #4WGP #BODi #SpringRollSalad
#balancedmacros #goodmoodfood
HACKED!……Biohacked that is ☺️
Have you ever tried any of the techniques of biohacking? Biohacking employs methods from the fields of biology, genetics, neuroscience, and nutrition to enhance physical and/or mental performance, improve overall health & well-being, or achieve a specific health outcome.
A few different techniques include cold therapy, infrared saunas, intermittent fasting, sleep tracking, and breath work. I use them all & you can to.
Cold therapy- can help improve performance & recovery, improve energy, mood, immunity & provide better sleep & stress relief.
Infrared sauna- can help with relaxation, stress reduction, enhanced immunity, detoxification, ease joint pain, help improve metabolism & weight loss.
Intermittent fasting- can improve autophagy, increase DNA repair, improve insulin sensitivity, improve blood sugar balance, & increase ketones.
You don’t have to have a cold plunge or infrared sauna to reap the benefits of these forms of biohacking. You can take a cold shower first thing in the morning, there are much smaller infrared sauna bags you can order on Amazon & anyone can intermittent fast. Eat dinner at 6pm and don’t eat breakfast until 7am and now you’ve intermittent fasted, not starved, not deprived yourself of food, just have your body a chance to rest, recover & repair.
Do you use any of these techniques? Got a favorite? I think mine is cold therapy 🥶
#biohacking #coldtherapy #intermittentfasting, #infraredsauna
HACKED!……Biohacked that is ☺️
Have you ever tried any of the techniques of biohacking? Biohacking employs methods from the fields of biology, genetics, neuroscience, and nutrition to enhance physical and/or mental performance, improve overall health & well-being, or achieve a specific health outcome.
A few different techniques include cold therapy, infrared saunas, intermittent fasting, sleep tracking, and breath work. I use them all & you can to.
Cold therapy- can help improve performance & recovery, improve energy, mood, immunity & provide better sleep & stress relief.
Infrared sauna- can help with relaxation, stress reduction, enhanced immunity, detoxification, ease joint pain, help improve metabolism & weight loss.
Intermittent fasting- can improve autophagy, increase DNA repair, improve insulin sensitivity, improve blood sugar balance, & increase ketones.
You don’t have to have a cold plunge or infrared sauna to reap the benefits of these forms of biohacking. You can take a cold shower first thing in the morning, there are much smaller infrared sauna bags you can order on Amazon & anyone can intermittent fast. Eat dinner at 6pm and don’t eat breakfast until 7am and now you’ve intermittent fasted, not starved, not deprived yourself of food, just have your body a chance to rest, recover & repair.
Do you use any of these techniques? Got a favorite? I think mine is cold therapy 🥶
#biohacking #coldtherapy #intermittentfasting, #infraredsauna
HACKED!……Biohacked that is ☺️
Have you ever tried any of the techniques of biohacking? Biohacking employs methods from the fields of biology, genetics, neuroscience, and nutrition to enhance physical and/or mental performance, improve overall health & well-being, or achieve a specific health outcome.
A few different techniques include cold therapy, infrared saunas, intermittent fasting, sleep tracking, and breath work. I use them all & you can to.
Cold therapy- can help improve performance & recovery, improve energy, mood, immunity & provide better sleep & stress relief.
Infrared sauna- can help with relaxation, stress reduction, enhanced immunity, detoxification, ease joint pain, help improve metabolism & weight loss.
Intermittent fasting- can improve autophagy, increase DNA repair, improve insulin sensitivity, improve blood sugar balance, & increase ketones.
You don’t have to have a cold plunge or infrared sauna to reap the benefits of these forms of biohacking. You can take a cold shower first thing in the morning, there are much smaller infrared sauna bags you can order on Amazon & anyone can intermittent fast. Eat dinner at 6pm and don’t eat breakfast until 7am and now you’ve intermittent fasted, not starved, not deprived yourself of food, just have your body a chance to rest, recover & repair.
Do you use any of these techniques? Got a favorite? I think mine is cold therapy 🥶
#biohacking #coldtherapy #intermittentfasting, #infraredsauna
What can I say, I love you BODi! 💙
Another incredibly successful, Success Club trip! I’m so grateful for every conversation, every story shared, every memory made. I love you all for getting up early to sweat with me, for trusting me to take you on your health & wellness journey & to learn from you along the way.
There is so much more to come. SO MANY of you took the time to let me know how excited you are for my hormone health program coming at the end of this year, I am beyond excited too. It was last year on this exact trip that I was at my lowest low with my hormones. I understand & have so much compassion for anyone dealing with hormonal imbalance. Not feeling like yourself, not understanding why, not knowing how to fix it feels so helpless. It’s why I dove in so deep to learning, to working with a TEAM of doctors, a pharmacologist, RDs & scientists to create the most comprehensive program that we could AND, (and this is a big AND) to actually make it something you can do without having to be a scientist yourself. Without feeling like you can’t enjoy life at all. It’s coming yall! Stay tuned. But for now get home safe & thank you for the memories!
#bodi
What can I say, I love you BODi! 💙
Another incredibly successful, Success Club trip! I’m so grateful for every conversation, every story shared, every memory made. I love you all for getting up early to sweat with me, for trusting me to take you on your health & wellness journey & to learn from you along the way.
There is so much more to come. SO MANY of you took the time to let me know how excited you are for my hormone health program coming at the end of this year, I am beyond excited too. It was last year on this exact trip that I was at my lowest low with my hormones. I understand & have so much compassion for anyone dealing with hormonal imbalance. Not feeling like yourself, not understanding why, not knowing how to fix it feels so helpless. It’s why I dove in so deep to learning, to working with a TEAM of doctors, a pharmacologist, RDs & scientists to create the most comprehensive program that we could AND, (and this is a big AND) to actually make it something you can do without having to be a scientist yourself. Without feeling like you can’t enjoy life at all. It’s coming yall! Stay tuned. But for now get home safe & thank you for the memories!
#bodi
What can I say, I love you BODi! 💙
Another incredibly successful, Success Club trip! I’m so grateful for every conversation, every story shared, every memory made. I love you all for getting up early to sweat with me, for trusting me to take you on your health & wellness journey & to learn from you along the way.
There is so much more to come. SO MANY of you took the time to let me know how excited you are for my hormone health program coming at the end of this year, I am beyond excited too. It was last year on this exact trip that I was at my lowest low with my hormones. I understand & have so much compassion for anyone dealing with hormonal imbalance. Not feeling like yourself, not understanding why, not knowing how to fix it feels so helpless. It’s why I dove in so deep to learning, to working with a TEAM of doctors, a pharmacologist, RDs & scientists to create the most comprehensive program that we could AND, (and this is a big AND) to actually make it something you can do without having to be a scientist yourself. Without feeling like you can’t enjoy life at all. It’s coming yall! Stay tuned. But for now get home safe & thank you for the memories!
#bodi
What can I say, I love you BODi! 💙
Another incredibly successful, Success Club trip! I’m so grateful for every conversation, every story shared, every memory made. I love you all for getting up early to sweat with me, for trusting me to take you on your health & wellness journey & to learn from you along the way.
There is so much more to come. SO MANY of you took the time to let me know how excited you are for my hormone health program coming at the end of this year, I am beyond excited too. It was last year on this exact trip that I was at my lowest low with my hormones. I understand & have so much compassion for anyone dealing with hormonal imbalance. Not feeling like yourself, not understanding why, not knowing how to fix it feels so helpless. It’s why I dove in so deep to learning, to working with a TEAM of doctors, a pharmacologist, RDs & scientists to create the most comprehensive program that we could AND, (and this is a big AND) to actually make it something you can do without having to be a scientist yourself. Without feeling like you can’t enjoy life at all. It’s coming yall! Stay tuned. But for now get home safe & thank you for the memories!
#bodi
What can I say, I love you BODi! 💙
Another incredibly successful, Success Club trip! I’m so grateful for every conversation, every story shared, every memory made. I love you all for getting up early to sweat with me, for trusting me to take you on your health & wellness journey & to learn from you along the way.
There is so much more to come. SO MANY of you took the time to let me know how excited you are for my hormone health program coming at the end of this year, I am beyond excited too. It was last year on this exact trip that I was at my lowest low with my hormones. I understand & have so much compassion for anyone dealing with hormonal imbalance. Not feeling like yourself, not understanding why, not knowing how to fix it feels so helpless. It’s why I dove in so deep to learning, to working with a TEAM of doctors, a pharmacologist, RDs & scientists to create the most comprehensive program that we could AND, (and this is a big AND) to actually make it something you can do without having to be a scientist yourself. Without feeling like you can’t enjoy life at all. It’s coming yall! Stay tuned. But for now get home safe & thank you for the memories!
#bodi
What can I say, I love you BODi! 💙
Another incredibly successful, Success Club trip! I’m so grateful for every conversation, every story shared, every memory made. I love you all for getting up early to sweat with me, for trusting me to take you on your health & wellness journey & to learn from you along the way.
There is so much more to come. SO MANY of you took the time to let me know how excited you are for my hormone health program coming at the end of this year, I am beyond excited too. It was last year on this exact trip that I was at my lowest low with my hormones. I understand & have so much compassion for anyone dealing with hormonal imbalance. Not feeling like yourself, not understanding why, not knowing how to fix it feels so helpless. It’s why I dove in so deep to learning, to working with a TEAM of doctors, a pharmacologist, RDs & scientists to create the most comprehensive program that we could AND, (and this is a big AND) to actually make it something you can do without having to be a scientist yourself. Without feeling like you can’t enjoy life at all. It’s coming yall! Stay tuned. But for now get home safe & thank you for the memories!
#bodi
What can I say, I love you BODi! 💙
Another incredibly successful, Success Club trip! I’m so grateful for every conversation, every story shared, every memory made. I love you all for getting up early to sweat with me, for trusting me to take you on your health & wellness journey & to learn from you along the way.
There is so much more to come. SO MANY of you took the time to let me know how excited you are for my hormone health program coming at the end of this year, I am beyond excited too. It was last year on this exact trip that I was at my lowest low with my hormones. I understand & have so much compassion for anyone dealing with hormonal imbalance. Not feeling like yourself, not understanding why, not knowing how to fix it feels so helpless. It’s why I dove in so deep to learning, to working with a TEAM of doctors, a pharmacologist, RDs & scientists to create the most comprehensive program that we could AND, (and this is a big AND) to actually make it something you can do without having to be a scientist yourself. Without feeling like you can’t enjoy life at all. It’s coming yall! Stay tuned. But for now get home safe & thank you for the memories!
#bodi
What can I say, I love you BODi! 💙
Another incredibly successful, Success Club trip! I’m so grateful for every conversation, every story shared, every memory made. I love you all for getting up early to sweat with me, for trusting me to take you on your health & wellness journey & to learn from you along the way.
There is so much more to come. SO MANY of you took the time to let me know how excited you are for my hormone health program coming at the end of this year, I am beyond excited too. It was last year on this exact trip that I was at my lowest low with my hormones. I understand & have so much compassion for anyone dealing with hormonal imbalance. Not feeling like yourself, not understanding why, not knowing how to fix it feels so helpless. It’s why I dove in so deep to learning, to working with a TEAM of doctors, a pharmacologist, RDs & scientists to create the most comprehensive program that we could AND, (and this is a big AND) to actually make it something you can do without having to be a scientist yourself. Without feeling like you can’t enjoy life at all. It’s coming yall! Stay tuned. But for now get home safe & thank you for the memories!
#bodi
What can I say, I love you BODi! 💙
Another incredibly successful, Success Club trip! I’m so grateful for every conversation, every story shared, every memory made. I love you all for getting up early to sweat with me, for trusting me to take you on your health & wellness journey & to learn from you along the way.
There is so much more to come. SO MANY of you took the time to let me know how excited you are for my hormone health program coming at the end of this year, I am beyond excited too. It was last year on this exact trip that I was at my lowest low with my hormones. I understand & have so much compassion for anyone dealing with hormonal imbalance. Not feeling like yourself, not understanding why, not knowing how to fix it feels so helpless. It’s why I dove in so deep to learning, to working with a TEAM of doctors, a pharmacologist, RDs & scientists to create the most comprehensive program that we could AND, (and this is a big AND) to actually make it something you can do without having to be a scientist yourself. Without feeling like you can’t enjoy life at all. It’s coming yall! Stay tuned. But for now get home safe & thank you for the memories!
#bodi
What can I say, I love you BODi! 💙
Another incredibly successful, Success Club trip! I’m so grateful for every conversation, every story shared, every memory made. I love you all for getting up early to sweat with me, for trusting me to take you on your health & wellness journey & to learn from you along the way.
There is so much more to come. SO MANY of you took the time to let me know how excited you are for my hormone health program coming at the end of this year, I am beyond excited too. It was last year on this exact trip that I was at my lowest low with my hormones. I understand & have so much compassion for anyone dealing with hormonal imbalance. Not feeling like yourself, not understanding why, not knowing how to fix it feels so helpless. It’s why I dove in so deep to learning, to working with a TEAM of doctors, a pharmacologist, RDs & scientists to create the most comprehensive program that we could AND, (and this is a big AND) to actually make it something you can do without having to be a scientist yourself. Without feeling like you can’t enjoy life at all. It’s coming yall! Stay tuned. But for now get home safe & thank you for the memories!
#bodi
A little behind the scenes of 3 Day Split rehearsals. We never have any fun…Wait for it 😜😂
3 Day Split is a new program I have dropping April 1st. It’s for those who don’t always have the time to get 4, 5, or 6 workouts in a week but still want to know they are getting in a solid amount of functional training, hitting all the major muscle groups, and being pushed while they do it. It’s designed as a 4 week program, there are a total of 6 workouts, we do 3 a week, but which 3 changes every week. Workouts are split between upper and lower, push, pull or front and back of body, we have light, medium and heavy training days as well as 1 cardio workout. If you haven’t tried the workouts yet (people were able to participate in the live filming of these), you’re going to love them!!!! Oh and Leg day aka Base Camp is like nothing you’ve ever experienced from me before. ☺️😘
#3daysplit #homeworkout #bodi
Every night is Shake’s night! ✨ Packed with superfoods, antioxidants, protein, probiotics, adaptogens and more, @Shakeology provides you with the feel-good healthy energy you need to dance the night away. 🪩 Celebrate its 15th anniversary with $10 off your purchase. 🕺 Hit the link in bio before the deal ends March 31st.
Was I right?
If you follow the container system, how often do you still use them to make sure you’re accurate in your portion sizes? I’ll still use them a few times a month to make sure I’m track. In doing so, I can eyeball just about anything and tell you how many servings are in it.
#portionfix #4weekgutprotocol #balancedmacros
It’s time to say hi 👋 to Digital Purchases. No Membership? No problem! Add these favorites and get those results – buy and stream within your personal BODi library! See below for details and click the LINK IN BIO to choose your first one today. 💪⏰😎
Programs available now: 21 Day Fix, LIIFT4, 80 Day Obsession, or P90X (and more to come soon!)
How it works:
▪️Option 1: Go to http://BODi.com and click on Shop Programs where you’ll see all the available programs – you can then select the program you want to buy.
▪️Option 2: Go to http://TeamBeachbody.com and search for the program you’re interested in, from the list above
More fun details:
▪️You don’t need a BODi Membership, but you will need the BODi App and a login – we’ll make it easy for you to create your log-in, if you don’t have one!
▪️See FAQ 10200 for anything else you need to know – including more on the rollout plan
Hop into spring with @autumncalabrese’s Better Easter Basket! 🐰🌸 Packed with goodies that are better for you and perfect for the holiday. 😋 Get the FIXATE Animal Crackers recipe in bio and whip up some Mini Peanut Butter Cups and Mini Coconut Chocolate Cups! Recipe below! ⬇️
Serves: 13 (2 cups each)
Container Equivalents (per serving): ½💛 ½ 🥄
INGREDIENTS
– ¾ cup / 125 g semisweet chocolate chips
– 2¾ tsp. extra-virgin coconut oil, melted, divided use
– 2 tsp. unsweetened shredded coconut
– 2½ tsp.unsalted peanut butter, melted
DIRECTIONS
1. Add chocolate chips and ¾ tsp. oil to a heat-proof bowl; place over a pot of gently boiling water. Cook, stirring consistently, for 3 to 5 minutes, or until melted.
2. Add ½ tsp. chocolate mixture to each of 26 (1-inch / 2½-cm each) candy molds; swirl to coat. Freeze for 5 minutes.
3. While molds freeze, add coconut and remaining 2 tsp. oil to a small mixing bowl.
4. Add ¼ tsp. peanut butter to each of 10 molds. 5. Add ¼ tsp. coconut to each of the remaining 16 molds. Top each mold with ¾ tsp. chocolate mixture; swirl to coat.
6. Freeze for 15 minutes, or until solid. Freeze leftovers in an airtight container for up to 1 month.
#PortionFix #FIXATE #BetterEasterBasket #FIXATEAnimalCrackers #MiniPeanutButterCups #MiniCoconutChocolateCups”
Part 2, how I balance my macros when ordering from a restaurant. Because the salad was so big I got to enjoy 2 meals out of it 😋
You don’t have to eat it all in one serving & you don’t have to waste it.
#portionfixcontainers #portionfix #balanceddiet #macros
Happy St. Patrick’s Day! 💚☘️ Don’t just wear
green, drink your greens with my refreshing Minty Green Super Shake! 🥤🌱 Let’s celebrate with a healthy twist and toast to a vibrant day ahead! 🥳
Check out the recipe below!
Serves: 1
Total Time: 5 min.
Container Equivalents (per serving): 1💚, 1❤️, 1/2💙, 1🥄
Ingredients
– ½ cup frozen cauliflower rice
– ¾ cup / 180 ml unsweetened coconut beverage
– ½ cup / 120 ml cold water
– ½ cup / 80 g frozen chopped spinach
– 1 scoop Snickerdoodle Shakeology
– ¼ cup / 25 g fresh mint leaves
– 1 tsp. pure vanilla extract
– 5 drops pure mint extract (or to taste)
– 1 pinch sea salt (or Himalayan salt)
– 2 Tbsp. coconut whipped cream
Directions
1. Add coconut beverage, water, spinach, Shakeology, mint, maple syrup, extracts, and salt to a blender; cover. Blend until smooth.
2. Pour into a glass; top with whipped cream.
#PortionFix #FIXATE #MintyGreenSuperShake #HappyStPatricksDay #goodmoodfood
Elevate your springtime soirées with this charming addition to your spread! 🐰🌷
Spring Holiday Veggie Patch, featuring an array of fresh veggies and my delicious Carrot Hummus, adds a whimsical touch to any gathering. Find the recipe for the hummus 🥕 in the 4 Week Gut Protocol Cookbook! Link in bio.
#4WeekGutProtocol #4WGP #BODi
#SpringHolidayVeggiePatch #goodmoodfood