Tag Archives: beachbody coach

Muscle Burns Fat

New Program Alert: #mbf

I am SO excited for the launch of our newest program – #mbf- Muscle Burns Fat! And the most exciting part… it’s really two programs in one – #mbfa (Muscle Burns Fat Advanced) is designed to be completed right after! I cannot wait for 6 full weeks of new workouts!

What is #mbf?

Basics:

#MBF is made up  of two 3-week programs—#MBF Muscle Burns Fat and #MBFA Muscle Burns Fat Advanced—designed to be done back-to-back. #MBF is perfect for beginners and will lead you right into #MBFA. Led by Super Trainer Megan Davies, these 25- to 45-minute strength-training and cardio workouts will help you tone, tighten and scorch calories!

  • Created by Super Trainer Megan Davies 
  • Two 3 week programs designed to be done back to back
  • 25-45 minute workouts
  • Set to music so you can push your pace, find your rhythm, and let the music help drive you to burn maximum calories.
  • 7 days a week: M/W/F- Strength training, T/H- Cardio, Saturday- EMOMs (every minute on the minute), Sunday- Recovery

What kinds of workouts are there?

Strength training (3x/week) happens on Monday (Lower Body Burn), Wednesday (Upper Body Burn), and Friday (Full Body Burn), and includes asymmetrical moves where you’ll use one weight instead of two. Megan’s reason being, “when you’re lifting with one weight, your body is forced to compensate for the imbalance, which engages your core. By challenging your body, you’ll burn more calories and get the most out of each workout.”

Cardio workouts (2x/week) are Tuesday and Thursday (Core Circuit) that will always end with a AMRAP-as many reps as possible so you can try and beat it next time you have a cardio workout. These will have an emphasis on fat-burning and will incorporate the BOD rope.

EMOMs (1x/week – every minute on the minute) will be on Saturdays! This 25 minute, once a week workout will push you to give everything you’ve got.

Sunday stretch and flow (Dynamic Recover) workouts will help you ease tension, boost mobility and optimize your recover to help you get ready for the next week

MBFHype5

What equipment is required?

  • Light, medium and heavy dumbbells
  • BOD Rope – our new weighted indoor jump rope!

What is the nutrition plan like?

All #mbf Challenge and Completion packs include BOTH Ultimate Portion Fix & 2B Mindset – our AMAZING premium nutrition plans – so we will be able to focus on the nutrition program that works best for you. Either a portion control based plan OR intuitive eating approach. This combination of nutrition and fitness is the key to results!!

What support will I have?

Our groups are so much fun and such an amazing way to stick to your plan, answer questions, stay motivated and connect with other people doing the same program! This is was keeps me on track too – they hold me accountable and keep me motivated! We’ll be kicking off our exclusive test group on JULY 27th with a week of prep before diving into the program and going through it together. 

How can I try it? 

Give the sample workout a try by heading here! This way, I’ll also be able to keep you in the loop with all the info you need to know as we get closer to launch!

Results:

Don’t worry — this isn’t about bulking up. Megan designed these workouts to get you lean and toned for your strongest body ever.

We hear the workouts are tough but Megan keeps the moves simple so you can let the tempo set your pace and drive your intensity no matter your fitness level or experience (wait until you see the test groups before and afters – I’m SHOOK)! The proof is def. in the pics!!! And those of you who are like, HOLY $h!+ IDK about this…rest assured, there is a modifier 😉

MBFHype9.1 MBFHype9.2 MBFHype9.4

What packages are there?

For New Customers:106389088_1319011838303640_8598469681968029200_n

For Existing BOD Members:

106558479_1318986391639518_3364965561935902285_n

I always recommend the Deluxe packages – especially with a program like this where you will be SORE. Having Recover will help you function the next day and allow you to give your next workout 100%. And Energize will give you the power to really crush your workout.

You IN?!

If so please complete this form to try out the sample workout and get on the list for all of the launch info!

I am so excited to do this program with you! Cannot wait to rock this with you!

🍌🍋🍉🌶 𝟒 𝐍𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧 𝐓𝐫𝐮𝐭𝐡𝐬 𝐭𝐡𝐚𝐭 𝐓𝐑𝐀𝐍𝐒𝐅𝐎𝐑𝐌𝐄𝐃 𝐦𝐲 𝐉𝐨𝐮𝐫𝐧𝐞𝐲 🌽🍠🍇🍎⁣

For years, food was my biggest enemy. I would eat too little, eat too much, and usually start fresh every Monday. With so much information out there, and so much desperation for success it can be easy to get overwhelmed with what is factual and what is a load of marketing BS from the diet industry. ⁣
With time, I managed to navigate my way through ALL the diets, and find what works for me. 𝘈𝘯𝘥 𝘐 𝘸𝘪𝘭𝘭 𝘴𝘢𝘺 𝘵𝘩𝘦 𝘣𝘪𝘨𝘨𝘦𝘴𝘵 𝘵𝘩𝘪𝘯𝘨 𝘺𝘰𝘶 𝘤𝘢𝘯 𝘥𝘰 𝘪𝘴 𝘵𝘳𝘺 𝘵𝘩𝘪𝘯𝘨𝘴 𝘰𝘶𝘵 𝘢𝘯𝘥 𝘴𝘦𝘦 𝘸𝘩𝘢𝘵 𝘸𝘰𝘳𝘬𝘴 𝘣𝘦𝘴𝘵 𝘧𝘰𝘳 𝘺𝘰𝘶. ⁣


BUT that being said, here are 4 of the biggest truths I learned through trial and error to help get you going… ⁣


1️⃣ 𝐘𝐨𝐮 𝐰𝐢𝐥𝐥 𝐨𝐟𝐭𝐞𝐧 𝐮𝐧𝐝𝐞𝐫𝐞𝐬𝐭𝐢𝐦𝐚𝐭𝐞 𝐲𝐨𝐮𝐫 𝐜𝐚𝐥𝐨𝐫𝐢𝐞𝐬 𝐜𝐨𝐧𝐬𝐮𝐦𝐞𝐝, 𝐚𝐧𝐝 𝐭𝐡𝐞 𝐨𝐧𝐥𝐲 𝐰𝐚𝐲 𝐭𝐨 𝐤𝐧𝐨𝐰 𝐟𝐨𝐫 𝐬𝐮𝐫𝐞 𝐡𝐨𝐰 𝐦𝐮𝐜𝐡 𝐲𝐨𝐮’𝐫𝐞 𝐞𝐚𝐭𝐢𝐧𝐠 𝐢𝐬 𝐭𝐨 𝐦𝐞𝐚𝐬𝐮𝐫𝐞 𝐚𝐧𝐝 𝐭𝐫𝐚𝐜𝐤 𝐢𝐭. I see this all the time… an extra pour of creamer in your coffee, 2 tablespoons of peanut butter instead of one, 8 ounces of chicken instead of 4. They seem small, but if it’s happening daily, it will add up over time. You’re likely frustrated because you’re eating all of the right things and not losing weight, but so often we don’t account for exactly how much. The best way to get honest about this is to MEASURE what you’re doing (with a food scale, measuring cups, portion containers, whatever works for you) AND then also to TRACK it. Hold yourself accountable. ⁣


2️⃣ 𝐌𝐨𝐬𝐭 𝐚𝐜𝐭𝐢𝐯𝐢𝐭𝐲 𝐭𝐫𝐚𝐜𝐤𝐞𝐫𝐬 𝐰𝐢𝐥𝐥 𝐨𝐯𝐞𝐫𝐞𝐬𝐭𝐢𝐦𝐚𝐭𝐞 𝐲𝐨𝐮𝐫 𝐜𝐚𝐥𝐨𝐫𝐢𝐞𝐬 𝐛𝐮𝐫𝐧𝐞𝐝 𝐚𝐧𝐝 𝐟𝐢𝐭𝐧𝐞𝐬𝐬 𝐚𝐥𝐨𝐧𝐞 𝐰𝐢𝐥𝐥 𝐥𝐢𝐤𝐞𝐥𝐲 𝐧𝐨𝐭 𝐜𝐨𝐧𝐭𝐫𝐢𝐛𝐮𝐭𝐞 𝐦𝐮𝐜𝐡 𝐭𝐨 𝐰𝐞𝐢𝐠𝐡𝐭 𝐥𝐨𝐬𝐬. This is not to say fitness isn’t important. It is. In fact it was the number one thing to keep me MOTIVATED to stay on track with my nutrition BUT if you’re doing it just to burn calories to lose weight you’re doing it wrong. Track your steps for overall health, but don’t become a slave to it. Move more to stay motivated. Use resistance training to reshape your body. But, also know that you don’t need to “eat back” your calories burned, or “burn off” what you ate. I honestly turn off the activity estimate entirely in my fitness pal. ⁣


3️⃣ 𝐈𝐭 𝐢𝐬 𝐢𝐦𝐩𝐨𝐫𝐭𝐚𝐧𝐭 𝐭𝐨 𝐞𝐚𝐭 𝐟𝐨𝐨𝐝𝐬 𝐲𝐨𝐮 𝐞𝐧𝐣𝐨𝐲. Hate celery juice. Stop drinking it. Love cream in your coffee. Drink it, track it and make it work within your day. When you stop jumping on every latest health bandwagon you’ll be able to discover the healthy foods you genuinely enjoy, and will continue to consume them consistently and sustainably because you actually like them. You’ll also be able to incorporate the foods some may deem “unhealthy”, simply because you like them, and will be more likely to continue to work towards your goals because you’re happy and satisfied, not forcing down kale salads at every meal when you secretly hate it. ⁣


4️⃣ 𝐈𝐟 𝐲𝐨𝐮’𝐫𝐞 𝐥𝐨𝐨𝐤𝐢𝐧𝐠 𝐭𝐨 𝐥𝐨𝐬𝐞 𝐰𝐞𝐢𝐠𝐡𝐭, 𝐭𝐡𝐞 𝐭𝐢𝐦𝐢𝐧𝐠 𝐨𝐟 𝐰𝐡𝐞𝐧 𝐲𝐨𝐮 𝐞𝐚𝐭 𝐲𝐨𝐮𝐫 𝐟𝐨𝐨𝐝 𝐝𝐨𝐞𝐬 𝐧𝐨𝐭 𝐦𝐚𝐭𝐭𝐞𝐫. You can eat carbohydrates at night, skip breakfast in the morning, eat 3 square meals a day or 6 mini meals throughout the day. So long as you are in a caloric deficit, you will continue to lose weight. What is important is discovering the timing that will make you most likely to stick with your plan, and potentially get the most of your workouts BUT if your main goal is fat loss, focus on sticking to a calorie deficit FIRST before you even think about timing. ⁣

𝐇𝐄𝐋𝐏𝐅𝐔𝐋?!?! 𝐀𝐧𝐲 𝐧𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧 𝐪𝐮𝐞𝐬𝐭𝐢𝐨𝐧𝐬 𝐲𝐨𝐮’𝐫𝐞 𝐜𝐮𝐫𝐢𝐨𝐮𝐬 𝐚𝐛𝐨𝐮𝐭? ⁣
86997170_2317153295051796_8804530086029033472_n

Transformation isn’t a butterfly. 🦋⁣

It’s the thing before you get to be a pretty bug flying away. ⁣

It’s huddling in the dark cocoon and then pushing your way out. ⁣

It’s the messy work of making sense of your fortunes and misfortunes, desires and doubts, hang-ups and sorrows, actions and accidents, mistakes and successes, so you can go on and become the person you must next become.⁣

– Cheryl Strayed ⁣

Happy Tuesday 💕 Reminder to forever embrace your mess 🦋

86822071_10100101996382186_2936768147308412928_n

Embrace your STRUGGLE

It’s easy for me to get to the gym everyday. ⁣⁣
⁣⁣
One of my biggest fears as a coach has always been that I won’t be relatable. ⁣⁣
⁣⁣
And I’ll be honest, lately that fear has been in overdrive. ⁣⁣
⁣⁣
I genuinely love fitness. It makes me happy. It isn’t a struggle to commit to and quite honestly, I have a harder time taking a day off than I do getting a workout in. ⁣⁣
⁣⁣
But hear me out. ⁣⁣
⁣⁣
I wasn’t always like this. ⁣⁣
⁣⁣
I found fitness at a time when I needed it the most. I was miserable in my own skin, tormented by food, and hated my body more than anything.⁣⁣
⁣⁣
I was out of shape, not athletic and started forcing myself to exercise. ⁣⁣
⁣⁣
Now my struggle isn’t fitness. ⁣⁣
My struggle is my mindset. ⁣⁣
⁣⁣
There are days where my anxiety is so bad I have to tell myself to just make to the gym and I’ll feel better. ⁣⁣
⁣⁣
There are days where I am nauseous from anxiety and the only thing to cure it is a workout. ⁣⁣
⁣⁣
There are days where the one time I am not panicked is when I am moving for an hour at the gym. ⁣⁣
⁣⁣
I’m not sharing this so you officially think I’m a crazy, but to be honest. ⁣⁣
⁣⁣
You will forever have things that are a struggle for you. ⁣⁣
For every one thing that seems easy for someone, there is always something they struggle with on the other side. ⁣⁣
⁣⁣
These may change. ⁣⁣
These may evolve. ⁣⁣
But I promise for every struggle there is always a solution, and it may just lead you to your biggest strengths. ⁣⁣
⁣⁣
Embrace it. ⁣⁣
⁣⁣
What is one thing you are struggling with currently? ⁣⁣

86665814_2312407722193020_8793444775438057472_n

🖤 Self Love Reminders 🖤⁣

It’s okay to say no.⁣
You are worthy.⁣
You matter.⁣
Let go of perfectionism.⁣
Follow your dreams.⁣
Get a good therapist.⁣
Embrace your “imperfections”⁣
Your uniqueness makes you wonderful.⁣
Heal your inner critic.⁣
You are in charge of your life.⁣
It’s okay to not be ok.⁣
It’s okay to ask for help.⁣
It’s okay to be wildly happy.⁣
Create time for “just you”.⁣
You are always beautiful.⁣
Forgive yourself.⁣
Sleep.⁣
Be kind & gentile with yourself.⁣
Own your strength.⁣
You are loved.⁣

Happy Early Valentine’s Day beauties 💕 Little reminder to always love yourself first. ⁣

Honest thoughts on Valentine’s Day… love it or hate it? 🤷‍♀️

86638842_10100100787020756_3679000369356079104_n