revabs challenge group guide instructions how to use this ... · lose weight or get ripped. please...
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RevAbsreg Challenge Group Guide
Instructions ndash How to Use This Guide
In this guide you will find shareable social media posts including tips recipes videos and more that correspond to
each week of your RevAbs Challenge Group These are suggested posts to help you manage your group but feel free to
mix them up to suit the needs of your team
Take these steps before your group starts
1 Create a Challenge Group using the My Challenge Tracker Coach Portal and invite your participants to
download the My Challenge Tracker App Alternatively you can set up a private Facebookreg group
2 Review the Product Training Guide for all the information you need to know about RevAbs including
recommendations on products and nutrition to ensure your groups ultimate success
3 Share this message from Brett Hoebel with your challengers
4 Post Week 0 topics to your groups wall
NOTE REGARDING LINKS
This Challenge Group Guide contains links to products tools and resources on TeamBeachbodycom To ensure you
receive credit for any sales made through these links simply append the following text shown in bold (inserting your
OWN Coach repID) to the end of the URL referringRepId=[yourID]
Example for Coach with repID of 2422 linking to RevAbs Challenge Pack
httpswwwteambeachbodycomcheckout-bbcheckoutchallengepackrev-absreferringRepId=2422
TRAINER VIDEOS
Here is a list of all the weekly videos from Brett to motivate and guide your group through their journey They are listed
here so you have easy access to the links but they are also listed in the weekly posts
Week 1 ndash httpyoutube4g1exeJohf4 Week 8 ndash httpyoutubeRjT9yQG1VO0
Week 2 ndash httpyoutube8_C76eH89HM Week 9 ndash httpyoutubeAeAr8OM-QW0
Week 3 ndash httpyoutubeBYzh13TbHFc Week 10 ndash httpyoutubeSOeaI0zAod0
Week 4 ndash httpyoutubeQtcEOff8ZPk Week 11 ndash httpyoutubessykn3G7HFY
Week 5 ndash httpyoutubeA51BplaKwLM Week 12 ndash httpyoutubeGmxJovgEV1g
Week 6 ndash httpyoutube24BKChPU6dM Week 13 ndash httpyoutubeh2mXYWHbvXw
Week 7 ndash httpyoutubepJPtsm5F40Y
All trainer videos are also available in the Video Library in the Coach Online Office
RevAbsreg Challenge Group Guide
Week 0 (Leading up to Day 1)
Day of Week Topic Facebook Posts (Copy and Paste)
Day 1 Get Started Tip Open your RevAbs program review the materials and be sure to
- Read the RevGuide
- Take the RevAbs Fit Test
- Watch the Abcentrics DVD
- Make sure you have the equipment you need for success Resistance
Bands (httpteambeachbodycomshop-shoppingBLINEBandKits) or
Weights (httpteambeachbodycomshop-shoppingMDACCDUM)
Day 2 Nutrition Tip RevAbs comes with a fantastic Nutrition Guide filled with recipes tips and
a formula to help you determine your caloric needsmdashwhether you want to
lose weight or get ripped Please follow the plan as closely as possiblemdash
the better your nutrition the better your results Your goal in the next 90
days is to eat healthy learn about balanced nutrition and feed your body
what it needs to get the most out of the RevAbs workouts
Day 3 Get Started Tip Clear the cupboards pantry fridge etc of all unhealthy foods If its not
aligned with your goalsmdashtoss it Now is the time to go shopping so you
have all those healthy foods available in your kitchen so you can prepare
recipes from the RevAbs Nutrition Guide
Day 4 Fitness Tip Make sure you are ready to get started on Day 1 Prepare an area near
your TVDVD player that accommodates about 6 feet of space to perform
the workout moves Have a towel handymdashyou will be sweating Have a
water bottle handy to keep hydrated during the short breaks And finally
get some good cross-training shoes and comfortable clothing
Day 5 Beachbody
Challengetrade Contest
Log on to wwwBeachbodyChallengecom and sign up to take the
Challenge Youll get a FREE T-shirt at the end of the program and have a
chance to win cash and prizes Click like after youve signed up
Day 6 Before Pictures
and Measurements
Be sure to take your before photos and measurements todaymdashyou cant
go back and do it later You are about to start a great journey so be sure
to like this post after youve done it
Day 7 Team Beachbody
Club
Be sure to check out the Team Beachbody Club Once you enroll and log
in youll be able to access Beachbody On Demand where you can stream
all your workouts and check out your program materials (including your
meal guide) in one place
Click here to log in httpclubteambeachbodycomlogin (Subscription
fees apply See website for full details)
RevAbsreg Challenge Group Guide
Week 1 Schedule Day 1 Total Strength and Mercy Abs
Day 2 Fire Up Your Abs
Day 3 Power Intervals
Day 4 Total Strength and Mercy Abs
Day 5 Fire Up Your Abs or Rev It Up Cardio
Day 6 Power Intervals
Day 7 Off
Day of Week Topic Facebook Posts (Copy and Paste)
Day 1 Video Check out Bretts message for Week 1 httpyoutube4g1exeJohf4
Day 2 Nutrition Tip Hydration hydration hydration Water helps curb hunger Brett suggests drinking
half of your body weight in ounces of water each day Not only will water keep you
hydrated and quench thirst it will ease your hunger
Day 3 Fitness Tip You may be feeling sore since it is Week 1 so stretch before and after your workout
for 5 extra minutes
Day 4 Shakeologyreg What benefits have you noticed in your first week of drinking Shakeology
Fun Fact Instead of going to a juice chain and getting a wheat grass shot for $3 just
drink Shakeology its already in there Even better the wheat grass used in
Shakeology is harvested in a very immature stage (freshly sprouted) so its gluten
free
Recipe Chocolate Banana Nutter
- 1 scoop Chocolate Shakeology - 1 Tbsp natural peanut butter
- 1 banana - 1 cup water
Day 5 Weekly
Motivation
This is an exciting time You are about to make big changes in your life Before you
jump in make sure you watch the workouts understand the moves and modify
those that are above your skill level so that you are always working hard but at your
own level Which workout did you do today (Fire Up Your Abs or Rev It Up Cardio)
Day 6 Check-in
Awesome job on completing Week 1 You should be so proud of yourself for getting
through this week I know it wasnt easy
What is your Why Anyone willing to share what kept you going this week
Day 7 Answer
Questions
Today is your rest day No workouts todaymdashbe sure to rest your body Get outside or
enjoy time with friends and family but dont do a strenuous workout on your rest day
This is the time your body needs to rest and recover for next week Pushing hard
every day could lead to injury or pain
RevAbsreg Challenge Group Guide
Week 2 Schedule Day 1 Power Intervals
Day 2 Fire Up Your Abs
Day 3 Total Strength and Mercy Abs
Day 4 Power Intervals
Day 5 Fire Up Your Abs or Rev It Up Cardio
Day 6 Power Intervals
Day 7 Off
Day of Week Topic Facebook Posts (Copy and Paste)
Day 1 Video Watch what Brett has to say as we start Week 2 httpyoutube8_C76eH89HM
Day 2 Nutrition Tip Try to eat 5 times per daymdash3 meals and 2 snacksmdasheach with roughly the same
amount of calories It keeps your blood sugar stable instead of peaking and crashing
which can lead to overeating and a general poor feeling
Day 3 Fitness Tip I know you are feeling tired and sore this week Make sure to get your 8 hours of
sleep each night so that your body is getting the rest and recovery it needs
Day 4 Weekly
Motivation
Brett says Believe in yourself My 1 tip is not an exercise or nutrition tip Its simply
to believe in yourself and your ability to overcome whatever physical mental and
emotional challenges you face follow
Day 5 Shakeology Where do you drink your Shakeologyreg In your kitchen car the office
Fun Fact Need more energy all day Try drinking Shakeology for breakfast It sets
the tone for the rest of the day Getting the right amount of protein and nutrients first
thing in the morning provides steady energy all day and (bonus) will help reduce
afternoon cravings
Recipe Espresso Cinnamon
- 1 scoop Chocolate Shakeology - 1 shot chilled espresso or coffee
- Add water to taste - 1 tsp cinnamon
- 1 tsp coconut oil
Day 6 Check-in
Week 2 is done I know you are feeling sore and tired It is totally normal and this
means you are making progress If you need a little help pushing through your
workouts check out Beachbodys EampE Energy and Endurancetrade Formula
httpteambeachbodycomshop-shoppingEandETub EampE is a powerful preworkout
drink that is scientifically formulated to dramatically improve your energy endurance
strength and focus to help you take your workout to the next level
Get ready for Week 3
RevAbsreg Challenge Group Guide
Week 3 Schedule
Day 1 Total Strength and Mercy Abs
Day 2 Fire Up Your Abs
Day 3 Power Intervals
Day 4 Total Strength and Mercy Abs
Day 5 Fire Up Your Abs or Rev It Up Cardio
Day 6 Power Intervals
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video Whats Brett got to say this week Check it out httpyoutubeBYzh13TbHFc
Day 2 Nutrition Tip Bretts Nutrition Tip Eat whole natural foods that were on the earth 1000 years
ago like produce clean fresh meats whole fruit vegetables and seeds
Day 3 Fitness Tip Did you know Doing intense interval workouts that involve raising the heart rate
and then recovering can increase metabolism
So this week focus on getting your heart rate up during the intervals and push
yourself a little harder Get in that RevZone and increase your weights
Day 4 Success
Story Check out Jeanettes story she lost 38 total inches with RevAbs
httpwwwyoutubecomwatchv=YfRFeshNqMoamplist=PLD12DB548C48D9FE4ampin
dex=6ampfeature=plpp_video
Day 5 Shakeology What meal do you replace with Shakeology You can also drink it as your snack
replacement if you dont want to use it as a meal replacement
Fun Fact What whole foods would you have to eat to get all the nutrition in
Shakeology
httpwwwyoutubecomwatchv=8cDjR6vaGigamplist=UUKMBDgXDMqw4wQ-
OzHEhlIQampindex=34ampfeature=plcp
Recipe Almond Dream
- 1 scoop Tropical Strawberry Shakeology
- 1 Tbsp almond butter
- 1 cup almond milk
Day 6 Check-in
Youve conquered Week 3 Hopefully by now you are starting to feel stronger and
getting through the workouts more easily Stay consistent Make exercise like
brushing your teethmdashno excuses now is the time
RevAbsreg Challenge Group Guide
Week 4 Schedule Day 1 Power Intervals
Day 2 Fire Up Your Abs
Day 3 Total Strength and Mercy Abs
Day 4 Power Intervals
Day 5 Fire Up Your Abs or Rev It Up Cardio
Day 6 Power Intervals
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video Check out this weeks video from Brett httpyoutubeQtcEOff8ZPk
Day 2 Nutrition Tip Timing your preworkout nutrition is important Try eating a very small meal about
two hours before exercising Exercising immediately after eating will lead to a
lack of energy for your workout as your body is focused on digestion
Day 3 Nutrition Tip This may be a time when you are looking to the scale to see those results Many
people who are not seeing the scale move fast enough resort to eating less to
accelerate weight loss That is not the best decision Continue to follow the
Nutrition Guide because you are working out so hard you need more calories
than you did previously to fuel your workouts
Day 4 Weekly
Motivation Have fun with your RevAbs Calendar and check off each day as you go along
Its a fun way to chart your progress and keep you motivated
Day 5 Fitness Tip Lets get ready for Phase 2 Push yourself and do Rev It Up Cardio today Like
this post once youve done it
Day 6 Shakeology Recipe Swap Tell me your favorite Shakeology recipe
Fun Fact Ever wonder what countries the ingredients in Shakeology came from
httpwwwyoutubecomwatchv=YwNqCHtKmP4amplist=UUKMBDgXDMqw4wQ-
OzHEhlIQampindex=67ampfeature=plcp
Recipe Banana Oatmeal
- 1 scoop Chocolate Shakeology - 1 cup almond milk
- 12 banana - 14 cup cooked oatmeal
- 14 cup yogurt (preferably Greek yogurt flavored with honey)
- 1 Tbsp almonds chopped - 1 cup ice
Day 7 Motivation Tip Congrats on getting through the first month This is the time to reset your body
and your mind and prepare for the challenge ahead You have built a strong
foundation and are ready to go to that next level
RevAbsreg Challenge Group Guide
Week 5 Schedule Day 1 Total Strength and Mercy Abs Day 5 Strength amp Endurance and Merciless Abs
Day 2 Fire Up Your Abs Day 6 Fat-Burning Abs
Day 3 Fat-Burning Abs Day 7 Off
Day 4 Power Intervals 2
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video See what Brett has to say about this week httpyoutubeA51BplaKwLM
Day 2 Check-in Pictures and Measurements
Today is Day 30 and its time to take those measurements and photos Some of
you should start seeing those early results Measuring is keymdashif you are only
looking at a number on a scale and arent seeing it move as much as you want
dont be discouraged This is why you measure your body You are most likely
getting stronger while you are burning fatmdashand the scale can fluctuate based on
water and time of day and is not the most accurate gauge of your progress It
could mean a few things but generally its either a matter of 1 Muscle gain and
fat loss balancing each other out or 2 Temporary water retention brought on by
the stress of a new hard program Either way it typically rights itself in Weeks 5
through 6 Like this post once youve taken your measurements and photos
Day 3 Fitness Tip Today is the start of Phase 2 Its time to step it up and kill the plateau as Brett
says As you push yourself harder its also a good time to think about your form
and engaging your core in every exercise You want to maintain good form as
you push yourself harder Its easy to sacrifice when you get tired and weak but
doing so can lead to injury Dont be afraid to check yourself out in a mirror with
a video camera or even a Skypereg session with the rest of the Group Good form
equals good results
Day 4 Nutrition Tip Need more energy before a workout Beachbodys EampE Energy amp Endurancetrade
Formula is a powerful preworkout drink that is scientifically formulated to
dramatically improve your energy endurance strength and focus to help you
take your workout to the next level httpteambeachbodycomshop-
shoppingEandETub Has anyone tried it
Day 5 Shakeology Has Shakeology increased your energy levels and helped you Push Play
Fun Fact Doctors Review $4 for Shakeology is a cheap price to pay for good
quality of life
httpwwwyoutubecomwatchv=G7KKKZyC0E8amplist=UUKMBDgXDMqw4wQ-
OzHEhlIQampindex=32ampfeature=plcp
Recipe Coconut Banana Oat
- 1 scoop Chocolate Shakeology - 1 cup coconut water
- 12 banana - 2 Tbsp instant oats
Day 6 Check-in
Check out Musas story to motivate you for next week he lost over 32 pounds
with RevAbs httpwwwyoutubecomwatchv=2v7b9qwfQ-
kamplist=PLD12DB548C48D9FE4ampindex=5ampfeature=plpp_video Who is willing to share their experiences and successes so far This is a great
chance to reflect on how well you have done and understand those opportunities
you have to improve in Phase 2
RevAbsreg Challenge Group Guide
Week 6 Schedule Day 1 Strength amp Endurance and Merciless Abs
Day 2 Rev It Up Cardio
Day 3 Power Intervals 2
Day 4 Strength amp Endurance and Merciless Abs
Day 5 Rev It Up Cardio
Day 6 Fat-Burning Abs
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video Check out this weeks video from Brett httpyoutube24BKChPU6dM
Day 2 Nutrition Tip Learning how many calories are in your food is very important It can help you make
better decisions about what you eat Its also helpful to know how many calories you
burn through exercise Because when you realize that youd have to exercise for 2
hours to burn off that one splurge it will make you think twice about eating it in the
first place
Day 3 Fitness Tip Month 2 is the time to get rid of distractions ensure your nutrition is dialed in and
get plenty of sleep Sleep is where your body recovers If you want to push it hard
the next day you need 7 to 8 hours every single night If you arent getting enough of
it you wont be ready for the next workout Sleep is also where muscle grows and if
you dont rest you will not change People who lack sleep also have higher
incidences of poor nutrition So whatever you do get your sleep
Day 4 Weekly
Motivation
Brett says Check your ego at the door and make sure you ask for support when
you need it What can we do to help you
Day 5 Shakeology What junk food did you stop craving since drinking Shakeology
Recipe Date Shake
- 1 scoop Chocolate Shakeology
- 1 cup unsweetened almond milk
- 12 cup plain yogurt
- 1 tsp almond butter
- 2 pitted dates
Day 6 Check-in I know Phase 2 workouts are toughmdashbut you have a rest day tomorrow Be sure to
use that off day to do the things you love Spend time with family go take a walk or
go see a movie You want to keep your life in balance and ensure youre managing
stress levels
RevAbsreg Challenge Group Guide
Week 7 Schedule Day 1 Fat-Burning Abs
Day 2 Power Intervals 2
Day 3 Strength amp Endurance and Merciless Abs
Day 4 Fat-Burning Abs
Day 5 Power Intervals 2
Day 6 Rev It Up Cardio
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video Take a look at this weeks video from Brett httpyoutubepJPtsm5F40Y
Day 2 Nutrition Tip Remember eating better also includes what you drink Avoid the empty
calories in juice soda and alcohol Replace juice with whole fruit including
the skin for fiber and vitamins Avoid soda including diet sodas as a single
can can spike your blood sugar and your body cannot differentiate between
regular and artificial sweeteners And alcohol not only affects blood sugar
and sleep patterns but can alter hormone levels leading to a decrease in fat
loss Your best bet is always water and drinking it continually throughout the
day will keep you hydrated for your workouts Click like if youve cut out
soda and alcohol
Day 3 Fitness Tip As you are doing your workouts make sure you contract your abs on the
way down or lowering phase of each movement (the eccentric phase of the
movement) The way down or eccentric phase is half the repetition and half
the work Dont skip out on 50 of training your abs
Day 4 Motivation
Engagement
Question
This is the halfway mark Lets celebrate your victories no matter how small
or big What are you proud of so far Can you do twice as many squat
thrusts Can you get through the full workout without modifying Please
share
Day 5 Shakeology Tell me some of the awesome compliments you have received since working
out and drinking Shakeologyreg
Recipe Pumpkin Pie
- 1 scoop Chocolate Shakeology
- 12 cup unsweetened canned pumpkin
- 12 tsp cinnamon
- 12 tsp nutmeg
- 1 cup skim milk
Day 6 Check-in
Surround yourself with positive people and inspiring messages Look at
transformation videos on Team Beachbodyreg for inspiration from people just
like you
RevAbsreg Challenge Group Guide
Week 8 Schedule
Day 1 Strength amp Endurance and Merciless Abs
Day 2 Rev It Up Cardio
Day 3 Power Intervals 2
Day 4 Strength amp Endurance and Merciless Abs
Day 5 Rev It Up Cardio
Day 6 Fat-Burning Abs
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video See what Brett has to say about Week 8 httpyoutubeRjT9yQG1VO0
Day 2 Nutrition Tip Dont get in a position where your only option is a cheat mealmdashbe sure on your off
days to cook enough food that you can portion out and refrigerate for the week
That way when you go to school or work throughout the week your food is ready
to go and you always have healthy options
Day 3 Fitness Tip Exhale with force or fire your abs during the way up or lifting phase of each
movement (the concentric phase of the movement) This causes the abs to
contract for power and stability
Day 4 Weekly
Motivation Keep providing positive affirmations to yourself and go into the workouts ready to
push yourself and get the max out of the time you spend doing RevAbs Are your
weights challenging enough Are you going into the RevZone That intensity
could be the difference between meeting your goals and falling short
Day 5 Shakeology Have you been able to give up coffee or soda since drinking Shakeology Recipe Chocolate Minty - 1 scoop Chocolate Shakeology - 1 cup rice milk
- 2 to 3 drops of mint extract
Day 6 Check-in
Dont undersell yourself you have been working hard the last 2 months You are
stronger and in better shape Focus on what you need to do in Phase 3 (starts
next week) to get you even closer to what you set out to do
For some extra motivation check out Arties results with RevAbs httpwwwyoutubecomwatchv=hqOy6DvSKsQamplist=PLD12DB548C48D9FE4amp
index=7ampfeature=plpp_video
RevAbsreg Challenge Group Guide
Week 9 Schedule Day 1 Fat-Burning Abs
Day 2 Power Intervals 2
Day 3 Strength amp Endurance and Merciless Abs
Day 4 Fat-Burning Abs
Day 5 Full Throttle Abs
Day 6 Full Throttle Intervals
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video Check out Bretts video for the start of Phase 3 this week httpyoutubeAeAr8OM-QW0
Day 2 Nutrition Tip Now that we are approaching the final phase you may need to reevaluate
your calorie level If you have lost 10 pounds it is possible you may need
fewer calories than when you began If you have gained muscle you may
require more Visit the Calorie Calculator on Team Beachbody to make
sure you are getting the best possible results
(httpwwwteambeachbodycomeat-smartnutrition-toolscaloric-needs)
Day 3 Fitness Tip Has anyone tried Results and Recovery Formulareg How is it working for
you httpteambeachbodycomshop-shoppingP90XRRFTub
Day 4 Shakeology What is your greatest benefit from drinking Shakeology
Recipe Berry Surprise
- 1 scoop Tropical Strawberry Shakeology
- 1 cup unsweetened almond milk
- 12 cup berry medley
- 1 banana
Day 5 Weekly Motivation Today is the start of Phase 3 Like this post once you have taken your
Day 60 photos Does anyone have results they are comfortable sharing
Day 6 Check-in
As we are starting Phase 3 make your goals visible Readjust and set new
goals for yourself now so that you have a realistic picture of what you can
do in the next 30 days
RevAbsreg Challenge Group Guide
Week 10 Schedule Day 1 Strength amp Endurance and Merciless Abs
Day 2 Rev It Up Cardio
Day 3 Full Throttle Intervals
Day 4 Strength amp Endurance and Merciless Abs
Day 5 Rev It Up Cardio
Day 6 Full Throttle Abs
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video Check out Bretts video for Week 10 httpyoutubeSOeaI0zAod0
Day 2 Nutrition Tip Shop around the perimeter of the grocery storemdashthis is where the natural
and unprocessed foods are like fruits veggies whole grains and meats
The interior isles are where the processed packaged foods are in boxes
bags and cans
Day 3 Fitness Tip Does anyone take omega-3 for inflammation as Brett recommended
(httpteambeachbodycomshop-shoppingCoreOmega3)
Day 4 Weekly Motivation Think about the workouts that were hardest for you in Week 1 What move
have you seen your biggest improvement in at this point
Day 5 Shakeology Try these yummy Shakeology recipes
Creamy Cantaloupe
o 1 scoop Tropical Strawberry Shakeology
o 1 cup rice milk
o 12 cup cantaloupe chunks
Pineapple Pucker
o 1 scoop Greenberry Shakeology
o 1 cup pineapple juice
Day 6 Check-in
Many of lifes failures are people who did not realize how close they were
to success when they gave upmdashThomas Edison
You are almost there
RevAbsreg Challenge Group Guide
Week 11 Schedule Day 1 Power Intervals 2
Day 2 Full Throttle Abs
Day 3 Strength amp Endurance and Merciless Abs
Day 4 Full Throttle Intervals
Day 5 Rev It Up Cardio
Day 6 Strength amp Endurance and Merciless Abs
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Bretts Video Check out Bretts message this week as we approach the finish line httpyoutubessykn3G7HFY
Day 2 Nutrition Tip Brett says Have the right attitude about food This is not a diet Its a
lifestyle
Eat less CRAP
C ndash carbonated drinks
R ndash refined sugar
A ndash artificial sweeteners and colors
P ndash processed foods
Day 3 Fitness Tip Did you know doing short but intense interval workouts that involve
raising the heart rate and then recovering can increase the
metabolism for up to 72 hours Use your heart rate monitor this week
or use the Rev Anthem as Brett does in the workouts to track if youre
raising your heart rate and maximizing your workouts
Day 4 Success Story
Motivational Words
Brett says If you always give 100 you wont have any regrets
Day 5 Shakeology Ever wonder what countries the ingredients in Shakeology came
from
httpwwwyoutubecomwatchv=YwNqCHtKmP4amplist=UUKMBDgXD
Mqw4wQ-OzHEhlIQampindex=67ampfeature=plcp
Make a guilt-free delicious dessert Shakeology Peanut Butter Cups
httpwwwshakeologycomwebshakeologythe-
blogShakeology_Peanut_Butter_Cups_07_11_2012
Day 6 Check-in
Only 2 weeks left Make sure to get your rest today so you can finish
strong in the last couple weeks How are you spending your mercy
day
RevAbsreg Challenge Group Guide
Week 12 Schedule Day 1 Full Throttle Abs
Day 2 Full Throttle Intervals
Day 3 Strength amp Endurance and Merciless Abs
Day 4 Full Throttle Abs
Day 5 Full Throttle Intervals
Day 6 Rev It Up Cardio
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video Were almost there See Bretts message for this week httpyoutubeGmxJovgEV1g
Day 2 Engagement
Question
Always be abcentric Have you been engaging your core even when you
are not working out like Brett says to Like this post if you have
Day 3 Fitness Tip Focus on what you need to do in these last two weeks to get you even
closer to what you set out to do
Day 4 Motivation Brett says Eat dinner at home with your shirt offmdashworks every time
Like this post if youve done it
Day 5 Shakeology Recipe Brett lost 80 lbs and 15 off his waist with Shakeology so Beachbody gave
him $1000 You can win money (up to $100000) if you submit your
Success Story in the Beachbody Challenge too Click the link to learn more
httpwwwshakeologycomwebshakeologythe-
blogBrett_Lost_80_lbs_06_12_12
Recipe Swap Whats your favorite recipe so far
Day 6 Motivation Just one more week to go Rock on everyone
RevAbsreg Challenge Group Guide
Week 13 Schedule ndash Final Week Day 1 Strength amp Endurance and Merciless Abs
Day 2 Rev It Up Cardio
Day 3 Full Throttle Intervals
Day 4 Strength amp Endurance and Merciless Abs
Day 5 Rev It Up Cardio
Day 6 Full Throttle Abs
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Bretts Video Check out Bretts video for our final week
httpyoutubeh2mXYWHbvXw
Day 2 Nutrition Tip Have balance Allow yourself a higher-calorie day once in a while Dont go
crazy but allow yourself to eat a little more of something youve been craving
That way you wont feel so restricted Have a taste instead of eating the whole
treatmdashor make smart substitutions Instead of fried foods have some
edamame Or trade a bowl of ice cream for an ice milk fudge bar
Day 3 Fitness Tip So whats next We are almost done with the program what are you going to
do to keep it up starting next week
If you are looking to continue this journey to get healthier and even more fit
you can do another round of RevAbs or even step up to the RevAbs Deluxe Kit
(httpteambeachbodycomshop-shoppingRevAbsUpgrade) and do another
90 days or just the last 30 days with the Deluxe workouts
You can also try Bretts 4x4 workout
(httpwwwbeachbodycomproductfitness_programsrevabs-4x4do) which
is a high-intensity low-impact 16-minute workout and requires no equipment
Whatever it is do something you enjoy Youll be more likely to stay
consistent
Day 4 Check-in What lifestyle changes whether its fitness or nutrition are you going to keep
going forward Which new ones do you want to incorporate
RevAbsreg Challenge Group Guide
Week 13 Schedule ndash Final Week continued
Day of Week Topic Facebook Post (Copy and Paste)
Day 5 Shakeology Like this post if youve been successful with Shakeology because its a
convenient meal you have ready instead of reaching for junk food
Heres another Shakeology recipe to try
Banana Oatmeal Smoothie
1 scoop Chocolate Shakeology
1 cup almond milk
1 whole banana
1 cup ice
14 cup yogurt (preferably Greek yogurt flavored with honey)
14 cup cooked oatmeal
3 Tbsp almonds
Day 6 Beachbody
Challengetrade
Contest
Congratulations you did it Be sure to take your Day 90 photos and
measurements and take the Fit Test to see your progress Submit and share
your achievement with the Beachbody Challenge at
httpwwwBeachbodyChallengecom so you can get your FREE I Paid My
Dues T-shirt and a chance to win cash and prizes
Does anyone have results or photos they want to share Post them up
RevAbsreg Challenge Group Guide
Week 0 (Leading up to Day 1)
Day of Week Topic Facebook Posts (Copy and Paste)
Day 1 Get Started Tip Open your RevAbs program review the materials and be sure to
- Read the RevGuide
- Take the RevAbs Fit Test
- Watch the Abcentrics DVD
- Make sure you have the equipment you need for success Resistance
Bands (httpteambeachbodycomshop-shoppingBLINEBandKits) or
Weights (httpteambeachbodycomshop-shoppingMDACCDUM)
Day 2 Nutrition Tip RevAbs comes with a fantastic Nutrition Guide filled with recipes tips and
a formula to help you determine your caloric needsmdashwhether you want to
lose weight or get ripped Please follow the plan as closely as possiblemdash
the better your nutrition the better your results Your goal in the next 90
days is to eat healthy learn about balanced nutrition and feed your body
what it needs to get the most out of the RevAbs workouts
Day 3 Get Started Tip Clear the cupboards pantry fridge etc of all unhealthy foods If its not
aligned with your goalsmdashtoss it Now is the time to go shopping so you
have all those healthy foods available in your kitchen so you can prepare
recipes from the RevAbs Nutrition Guide
Day 4 Fitness Tip Make sure you are ready to get started on Day 1 Prepare an area near
your TVDVD player that accommodates about 6 feet of space to perform
the workout moves Have a towel handymdashyou will be sweating Have a
water bottle handy to keep hydrated during the short breaks And finally
get some good cross-training shoes and comfortable clothing
Day 5 Beachbody
Challengetrade Contest
Log on to wwwBeachbodyChallengecom and sign up to take the
Challenge Youll get a FREE T-shirt at the end of the program and have a
chance to win cash and prizes Click like after youve signed up
Day 6 Before Pictures
and Measurements
Be sure to take your before photos and measurements todaymdashyou cant
go back and do it later You are about to start a great journey so be sure
to like this post after youve done it
Day 7 Team Beachbody
Club
Be sure to check out the Team Beachbody Club Once you enroll and log
in youll be able to access Beachbody On Demand where you can stream
all your workouts and check out your program materials (including your
meal guide) in one place
Click here to log in httpclubteambeachbodycomlogin (Subscription
fees apply See website for full details)
RevAbsreg Challenge Group Guide
Week 1 Schedule Day 1 Total Strength and Mercy Abs
Day 2 Fire Up Your Abs
Day 3 Power Intervals
Day 4 Total Strength and Mercy Abs
Day 5 Fire Up Your Abs or Rev It Up Cardio
Day 6 Power Intervals
Day 7 Off
Day of Week Topic Facebook Posts (Copy and Paste)
Day 1 Video Check out Bretts message for Week 1 httpyoutube4g1exeJohf4
Day 2 Nutrition Tip Hydration hydration hydration Water helps curb hunger Brett suggests drinking
half of your body weight in ounces of water each day Not only will water keep you
hydrated and quench thirst it will ease your hunger
Day 3 Fitness Tip You may be feeling sore since it is Week 1 so stretch before and after your workout
for 5 extra minutes
Day 4 Shakeologyreg What benefits have you noticed in your first week of drinking Shakeology
Fun Fact Instead of going to a juice chain and getting a wheat grass shot for $3 just
drink Shakeology its already in there Even better the wheat grass used in
Shakeology is harvested in a very immature stage (freshly sprouted) so its gluten
free
Recipe Chocolate Banana Nutter
- 1 scoop Chocolate Shakeology - 1 Tbsp natural peanut butter
- 1 banana - 1 cup water
Day 5 Weekly
Motivation
This is an exciting time You are about to make big changes in your life Before you
jump in make sure you watch the workouts understand the moves and modify
those that are above your skill level so that you are always working hard but at your
own level Which workout did you do today (Fire Up Your Abs or Rev It Up Cardio)
Day 6 Check-in
Awesome job on completing Week 1 You should be so proud of yourself for getting
through this week I know it wasnt easy
What is your Why Anyone willing to share what kept you going this week
Day 7 Answer
Questions
Today is your rest day No workouts todaymdashbe sure to rest your body Get outside or
enjoy time with friends and family but dont do a strenuous workout on your rest day
This is the time your body needs to rest and recover for next week Pushing hard
every day could lead to injury or pain
RevAbsreg Challenge Group Guide
Week 2 Schedule Day 1 Power Intervals
Day 2 Fire Up Your Abs
Day 3 Total Strength and Mercy Abs
Day 4 Power Intervals
Day 5 Fire Up Your Abs or Rev It Up Cardio
Day 6 Power Intervals
Day 7 Off
Day of Week Topic Facebook Posts (Copy and Paste)
Day 1 Video Watch what Brett has to say as we start Week 2 httpyoutube8_C76eH89HM
Day 2 Nutrition Tip Try to eat 5 times per daymdash3 meals and 2 snacksmdasheach with roughly the same
amount of calories It keeps your blood sugar stable instead of peaking and crashing
which can lead to overeating and a general poor feeling
Day 3 Fitness Tip I know you are feeling tired and sore this week Make sure to get your 8 hours of
sleep each night so that your body is getting the rest and recovery it needs
Day 4 Weekly
Motivation
Brett says Believe in yourself My 1 tip is not an exercise or nutrition tip Its simply
to believe in yourself and your ability to overcome whatever physical mental and
emotional challenges you face follow
Day 5 Shakeology Where do you drink your Shakeologyreg In your kitchen car the office
Fun Fact Need more energy all day Try drinking Shakeology for breakfast It sets
the tone for the rest of the day Getting the right amount of protein and nutrients first
thing in the morning provides steady energy all day and (bonus) will help reduce
afternoon cravings
Recipe Espresso Cinnamon
- 1 scoop Chocolate Shakeology - 1 shot chilled espresso or coffee
- Add water to taste - 1 tsp cinnamon
- 1 tsp coconut oil
Day 6 Check-in
Week 2 is done I know you are feeling sore and tired It is totally normal and this
means you are making progress If you need a little help pushing through your
workouts check out Beachbodys EampE Energy and Endurancetrade Formula
httpteambeachbodycomshop-shoppingEandETub EampE is a powerful preworkout
drink that is scientifically formulated to dramatically improve your energy endurance
strength and focus to help you take your workout to the next level
Get ready for Week 3
RevAbsreg Challenge Group Guide
Week 3 Schedule
Day 1 Total Strength and Mercy Abs
Day 2 Fire Up Your Abs
Day 3 Power Intervals
Day 4 Total Strength and Mercy Abs
Day 5 Fire Up Your Abs or Rev It Up Cardio
Day 6 Power Intervals
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video Whats Brett got to say this week Check it out httpyoutubeBYzh13TbHFc
Day 2 Nutrition Tip Bretts Nutrition Tip Eat whole natural foods that were on the earth 1000 years
ago like produce clean fresh meats whole fruit vegetables and seeds
Day 3 Fitness Tip Did you know Doing intense interval workouts that involve raising the heart rate
and then recovering can increase metabolism
So this week focus on getting your heart rate up during the intervals and push
yourself a little harder Get in that RevZone and increase your weights
Day 4 Success
Story Check out Jeanettes story she lost 38 total inches with RevAbs
httpwwwyoutubecomwatchv=YfRFeshNqMoamplist=PLD12DB548C48D9FE4ampin
dex=6ampfeature=plpp_video
Day 5 Shakeology What meal do you replace with Shakeology You can also drink it as your snack
replacement if you dont want to use it as a meal replacement
Fun Fact What whole foods would you have to eat to get all the nutrition in
Shakeology
httpwwwyoutubecomwatchv=8cDjR6vaGigamplist=UUKMBDgXDMqw4wQ-
OzHEhlIQampindex=34ampfeature=plcp
Recipe Almond Dream
- 1 scoop Tropical Strawberry Shakeology
- 1 Tbsp almond butter
- 1 cup almond milk
Day 6 Check-in
Youve conquered Week 3 Hopefully by now you are starting to feel stronger and
getting through the workouts more easily Stay consistent Make exercise like
brushing your teethmdashno excuses now is the time
RevAbsreg Challenge Group Guide
Week 4 Schedule Day 1 Power Intervals
Day 2 Fire Up Your Abs
Day 3 Total Strength and Mercy Abs
Day 4 Power Intervals
Day 5 Fire Up Your Abs or Rev It Up Cardio
Day 6 Power Intervals
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video Check out this weeks video from Brett httpyoutubeQtcEOff8ZPk
Day 2 Nutrition Tip Timing your preworkout nutrition is important Try eating a very small meal about
two hours before exercising Exercising immediately after eating will lead to a
lack of energy for your workout as your body is focused on digestion
Day 3 Nutrition Tip This may be a time when you are looking to the scale to see those results Many
people who are not seeing the scale move fast enough resort to eating less to
accelerate weight loss That is not the best decision Continue to follow the
Nutrition Guide because you are working out so hard you need more calories
than you did previously to fuel your workouts
Day 4 Weekly
Motivation Have fun with your RevAbs Calendar and check off each day as you go along
Its a fun way to chart your progress and keep you motivated
Day 5 Fitness Tip Lets get ready for Phase 2 Push yourself and do Rev It Up Cardio today Like
this post once youve done it
Day 6 Shakeology Recipe Swap Tell me your favorite Shakeology recipe
Fun Fact Ever wonder what countries the ingredients in Shakeology came from
httpwwwyoutubecomwatchv=YwNqCHtKmP4amplist=UUKMBDgXDMqw4wQ-
OzHEhlIQampindex=67ampfeature=plcp
Recipe Banana Oatmeal
- 1 scoop Chocolate Shakeology - 1 cup almond milk
- 12 banana - 14 cup cooked oatmeal
- 14 cup yogurt (preferably Greek yogurt flavored with honey)
- 1 Tbsp almonds chopped - 1 cup ice
Day 7 Motivation Tip Congrats on getting through the first month This is the time to reset your body
and your mind and prepare for the challenge ahead You have built a strong
foundation and are ready to go to that next level
RevAbsreg Challenge Group Guide
Week 5 Schedule Day 1 Total Strength and Mercy Abs Day 5 Strength amp Endurance and Merciless Abs
Day 2 Fire Up Your Abs Day 6 Fat-Burning Abs
Day 3 Fat-Burning Abs Day 7 Off
Day 4 Power Intervals 2
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video See what Brett has to say about this week httpyoutubeA51BplaKwLM
Day 2 Check-in Pictures and Measurements
Today is Day 30 and its time to take those measurements and photos Some of
you should start seeing those early results Measuring is keymdashif you are only
looking at a number on a scale and arent seeing it move as much as you want
dont be discouraged This is why you measure your body You are most likely
getting stronger while you are burning fatmdashand the scale can fluctuate based on
water and time of day and is not the most accurate gauge of your progress It
could mean a few things but generally its either a matter of 1 Muscle gain and
fat loss balancing each other out or 2 Temporary water retention brought on by
the stress of a new hard program Either way it typically rights itself in Weeks 5
through 6 Like this post once youve taken your measurements and photos
Day 3 Fitness Tip Today is the start of Phase 2 Its time to step it up and kill the plateau as Brett
says As you push yourself harder its also a good time to think about your form
and engaging your core in every exercise You want to maintain good form as
you push yourself harder Its easy to sacrifice when you get tired and weak but
doing so can lead to injury Dont be afraid to check yourself out in a mirror with
a video camera or even a Skypereg session with the rest of the Group Good form
equals good results
Day 4 Nutrition Tip Need more energy before a workout Beachbodys EampE Energy amp Endurancetrade
Formula is a powerful preworkout drink that is scientifically formulated to
dramatically improve your energy endurance strength and focus to help you
take your workout to the next level httpteambeachbodycomshop-
shoppingEandETub Has anyone tried it
Day 5 Shakeology Has Shakeology increased your energy levels and helped you Push Play
Fun Fact Doctors Review $4 for Shakeology is a cheap price to pay for good
quality of life
httpwwwyoutubecomwatchv=G7KKKZyC0E8amplist=UUKMBDgXDMqw4wQ-
OzHEhlIQampindex=32ampfeature=plcp
Recipe Coconut Banana Oat
- 1 scoop Chocolate Shakeology - 1 cup coconut water
- 12 banana - 2 Tbsp instant oats
Day 6 Check-in
Check out Musas story to motivate you for next week he lost over 32 pounds
with RevAbs httpwwwyoutubecomwatchv=2v7b9qwfQ-
kamplist=PLD12DB548C48D9FE4ampindex=5ampfeature=plpp_video Who is willing to share their experiences and successes so far This is a great
chance to reflect on how well you have done and understand those opportunities
you have to improve in Phase 2
RevAbsreg Challenge Group Guide
Week 6 Schedule Day 1 Strength amp Endurance and Merciless Abs
Day 2 Rev It Up Cardio
Day 3 Power Intervals 2
Day 4 Strength amp Endurance and Merciless Abs
Day 5 Rev It Up Cardio
Day 6 Fat-Burning Abs
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video Check out this weeks video from Brett httpyoutube24BKChPU6dM
Day 2 Nutrition Tip Learning how many calories are in your food is very important It can help you make
better decisions about what you eat Its also helpful to know how many calories you
burn through exercise Because when you realize that youd have to exercise for 2
hours to burn off that one splurge it will make you think twice about eating it in the
first place
Day 3 Fitness Tip Month 2 is the time to get rid of distractions ensure your nutrition is dialed in and
get plenty of sleep Sleep is where your body recovers If you want to push it hard
the next day you need 7 to 8 hours every single night If you arent getting enough of
it you wont be ready for the next workout Sleep is also where muscle grows and if
you dont rest you will not change People who lack sleep also have higher
incidences of poor nutrition So whatever you do get your sleep
Day 4 Weekly
Motivation
Brett says Check your ego at the door and make sure you ask for support when
you need it What can we do to help you
Day 5 Shakeology What junk food did you stop craving since drinking Shakeology
Recipe Date Shake
- 1 scoop Chocolate Shakeology
- 1 cup unsweetened almond milk
- 12 cup plain yogurt
- 1 tsp almond butter
- 2 pitted dates
Day 6 Check-in I know Phase 2 workouts are toughmdashbut you have a rest day tomorrow Be sure to
use that off day to do the things you love Spend time with family go take a walk or
go see a movie You want to keep your life in balance and ensure youre managing
stress levels
RevAbsreg Challenge Group Guide
Week 7 Schedule Day 1 Fat-Burning Abs
Day 2 Power Intervals 2
Day 3 Strength amp Endurance and Merciless Abs
Day 4 Fat-Burning Abs
Day 5 Power Intervals 2
Day 6 Rev It Up Cardio
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video Take a look at this weeks video from Brett httpyoutubepJPtsm5F40Y
Day 2 Nutrition Tip Remember eating better also includes what you drink Avoid the empty
calories in juice soda and alcohol Replace juice with whole fruit including
the skin for fiber and vitamins Avoid soda including diet sodas as a single
can can spike your blood sugar and your body cannot differentiate between
regular and artificial sweeteners And alcohol not only affects blood sugar
and sleep patterns but can alter hormone levels leading to a decrease in fat
loss Your best bet is always water and drinking it continually throughout the
day will keep you hydrated for your workouts Click like if youve cut out
soda and alcohol
Day 3 Fitness Tip As you are doing your workouts make sure you contract your abs on the
way down or lowering phase of each movement (the eccentric phase of the
movement) The way down or eccentric phase is half the repetition and half
the work Dont skip out on 50 of training your abs
Day 4 Motivation
Engagement
Question
This is the halfway mark Lets celebrate your victories no matter how small
or big What are you proud of so far Can you do twice as many squat
thrusts Can you get through the full workout without modifying Please
share
Day 5 Shakeology Tell me some of the awesome compliments you have received since working
out and drinking Shakeologyreg
Recipe Pumpkin Pie
- 1 scoop Chocolate Shakeology
- 12 cup unsweetened canned pumpkin
- 12 tsp cinnamon
- 12 tsp nutmeg
- 1 cup skim milk
Day 6 Check-in
Surround yourself with positive people and inspiring messages Look at
transformation videos on Team Beachbodyreg for inspiration from people just
like you
RevAbsreg Challenge Group Guide
Week 8 Schedule
Day 1 Strength amp Endurance and Merciless Abs
Day 2 Rev It Up Cardio
Day 3 Power Intervals 2
Day 4 Strength amp Endurance and Merciless Abs
Day 5 Rev It Up Cardio
Day 6 Fat-Burning Abs
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video See what Brett has to say about Week 8 httpyoutubeRjT9yQG1VO0
Day 2 Nutrition Tip Dont get in a position where your only option is a cheat mealmdashbe sure on your off
days to cook enough food that you can portion out and refrigerate for the week
That way when you go to school or work throughout the week your food is ready
to go and you always have healthy options
Day 3 Fitness Tip Exhale with force or fire your abs during the way up or lifting phase of each
movement (the concentric phase of the movement) This causes the abs to
contract for power and stability
Day 4 Weekly
Motivation Keep providing positive affirmations to yourself and go into the workouts ready to
push yourself and get the max out of the time you spend doing RevAbs Are your
weights challenging enough Are you going into the RevZone That intensity
could be the difference between meeting your goals and falling short
Day 5 Shakeology Have you been able to give up coffee or soda since drinking Shakeology Recipe Chocolate Minty - 1 scoop Chocolate Shakeology - 1 cup rice milk
- 2 to 3 drops of mint extract
Day 6 Check-in
Dont undersell yourself you have been working hard the last 2 months You are
stronger and in better shape Focus on what you need to do in Phase 3 (starts
next week) to get you even closer to what you set out to do
For some extra motivation check out Arties results with RevAbs httpwwwyoutubecomwatchv=hqOy6DvSKsQamplist=PLD12DB548C48D9FE4amp
index=7ampfeature=plpp_video
RevAbsreg Challenge Group Guide
Week 9 Schedule Day 1 Fat-Burning Abs
Day 2 Power Intervals 2
Day 3 Strength amp Endurance and Merciless Abs
Day 4 Fat-Burning Abs
Day 5 Full Throttle Abs
Day 6 Full Throttle Intervals
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video Check out Bretts video for the start of Phase 3 this week httpyoutubeAeAr8OM-QW0
Day 2 Nutrition Tip Now that we are approaching the final phase you may need to reevaluate
your calorie level If you have lost 10 pounds it is possible you may need
fewer calories than when you began If you have gained muscle you may
require more Visit the Calorie Calculator on Team Beachbody to make
sure you are getting the best possible results
(httpwwwteambeachbodycomeat-smartnutrition-toolscaloric-needs)
Day 3 Fitness Tip Has anyone tried Results and Recovery Formulareg How is it working for
you httpteambeachbodycomshop-shoppingP90XRRFTub
Day 4 Shakeology What is your greatest benefit from drinking Shakeology
Recipe Berry Surprise
- 1 scoop Tropical Strawberry Shakeology
- 1 cup unsweetened almond milk
- 12 cup berry medley
- 1 banana
Day 5 Weekly Motivation Today is the start of Phase 3 Like this post once you have taken your
Day 60 photos Does anyone have results they are comfortable sharing
Day 6 Check-in
As we are starting Phase 3 make your goals visible Readjust and set new
goals for yourself now so that you have a realistic picture of what you can
do in the next 30 days
RevAbsreg Challenge Group Guide
Week 10 Schedule Day 1 Strength amp Endurance and Merciless Abs
Day 2 Rev It Up Cardio
Day 3 Full Throttle Intervals
Day 4 Strength amp Endurance and Merciless Abs
Day 5 Rev It Up Cardio
Day 6 Full Throttle Abs
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video Check out Bretts video for Week 10 httpyoutubeSOeaI0zAod0
Day 2 Nutrition Tip Shop around the perimeter of the grocery storemdashthis is where the natural
and unprocessed foods are like fruits veggies whole grains and meats
The interior isles are where the processed packaged foods are in boxes
bags and cans
Day 3 Fitness Tip Does anyone take omega-3 for inflammation as Brett recommended
(httpteambeachbodycomshop-shoppingCoreOmega3)
Day 4 Weekly Motivation Think about the workouts that were hardest for you in Week 1 What move
have you seen your biggest improvement in at this point
Day 5 Shakeology Try these yummy Shakeology recipes
Creamy Cantaloupe
o 1 scoop Tropical Strawberry Shakeology
o 1 cup rice milk
o 12 cup cantaloupe chunks
Pineapple Pucker
o 1 scoop Greenberry Shakeology
o 1 cup pineapple juice
Day 6 Check-in
Many of lifes failures are people who did not realize how close they were
to success when they gave upmdashThomas Edison
You are almost there
RevAbsreg Challenge Group Guide
Week 11 Schedule Day 1 Power Intervals 2
Day 2 Full Throttle Abs
Day 3 Strength amp Endurance and Merciless Abs
Day 4 Full Throttle Intervals
Day 5 Rev It Up Cardio
Day 6 Strength amp Endurance and Merciless Abs
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Bretts Video Check out Bretts message this week as we approach the finish line httpyoutubessykn3G7HFY
Day 2 Nutrition Tip Brett says Have the right attitude about food This is not a diet Its a
lifestyle
Eat less CRAP
C ndash carbonated drinks
R ndash refined sugar
A ndash artificial sweeteners and colors
P ndash processed foods
Day 3 Fitness Tip Did you know doing short but intense interval workouts that involve
raising the heart rate and then recovering can increase the
metabolism for up to 72 hours Use your heart rate monitor this week
or use the Rev Anthem as Brett does in the workouts to track if youre
raising your heart rate and maximizing your workouts
Day 4 Success Story
Motivational Words
Brett says If you always give 100 you wont have any regrets
Day 5 Shakeology Ever wonder what countries the ingredients in Shakeology came
from
httpwwwyoutubecomwatchv=YwNqCHtKmP4amplist=UUKMBDgXD
Mqw4wQ-OzHEhlIQampindex=67ampfeature=plcp
Make a guilt-free delicious dessert Shakeology Peanut Butter Cups
httpwwwshakeologycomwebshakeologythe-
blogShakeology_Peanut_Butter_Cups_07_11_2012
Day 6 Check-in
Only 2 weeks left Make sure to get your rest today so you can finish
strong in the last couple weeks How are you spending your mercy
day
RevAbsreg Challenge Group Guide
Week 12 Schedule Day 1 Full Throttle Abs
Day 2 Full Throttle Intervals
Day 3 Strength amp Endurance and Merciless Abs
Day 4 Full Throttle Abs
Day 5 Full Throttle Intervals
Day 6 Rev It Up Cardio
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video Were almost there See Bretts message for this week httpyoutubeGmxJovgEV1g
Day 2 Engagement
Question
Always be abcentric Have you been engaging your core even when you
are not working out like Brett says to Like this post if you have
Day 3 Fitness Tip Focus on what you need to do in these last two weeks to get you even
closer to what you set out to do
Day 4 Motivation Brett says Eat dinner at home with your shirt offmdashworks every time
Like this post if youve done it
Day 5 Shakeology Recipe Brett lost 80 lbs and 15 off his waist with Shakeology so Beachbody gave
him $1000 You can win money (up to $100000) if you submit your
Success Story in the Beachbody Challenge too Click the link to learn more
httpwwwshakeologycomwebshakeologythe-
blogBrett_Lost_80_lbs_06_12_12
Recipe Swap Whats your favorite recipe so far
Day 6 Motivation Just one more week to go Rock on everyone
RevAbsreg Challenge Group Guide
Week 13 Schedule ndash Final Week Day 1 Strength amp Endurance and Merciless Abs
Day 2 Rev It Up Cardio
Day 3 Full Throttle Intervals
Day 4 Strength amp Endurance and Merciless Abs
Day 5 Rev It Up Cardio
Day 6 Full Throttle Abs
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Bretts Video Check out Bretts video for our final week
httpyoutubeh2mXYWHbvXw
Day 2 Nutrition Tip Have balance Allow yourself a higher-calorie day once in a while Dont go
crazy but allow yourself to eat a little more of something youve been craving
That way you wont feel so restricted Have a taste instead of eating the whole
treatmdashor make smart substitutions Instead of fried foods have some
edamame Or trade a bowl of ice cream for an ice milk fudge bar
Day 3 Fitness Tip So whats next We are almost done with the program what are you going to
do to keep it up starting next week
If you are looking to continue this journey to get healthier and even more fit
you can do another round of RevAbs or even step up to the RevAbs Deluxe Kit
(httpteambeachbodycomshop-shoppingRevAbsUpgrade) and do another
90 days or just the last 30 days with the Deluxe workouts
You can also try Bretts 4x4 workout
(httpwwwbeachbodycomproductfitness_programsrevabs-4x4do) which
is a high-intensity low-impact 16-minute workout and requires no equipment
Whatever it is do something you enjoy Youll be more likely to stay
consistent
Day 4 Check-in What lifestyle changes whether its fitness or nutrition are you going to keep
going forward Which new ones do you want to incorporate
RevAbsreg Challenge Group Guide
Week 13 Schedule ndash Final Week continued
Day of Week Topic Facebook Post (Copy and Paste)
Day 5 Shakeology Like this post if youve been successful with Shakeology because its a
convenient meal you have ready instead of reaching for junk food
Heres another Shakeology recipe to try
Banana Oatmeal Smoothie
1 scoop Chocolate Shakeology
1 cup almond milk
1 whole banana
1 cup ice
14 cup yogurt (preferably Greek yogurt flavored with honey)
14 cup cooked oatmeal
3 Tbsp almonds
Day 6 Beachbody
Challengetrade
Contest
Congratulations you did it Be sure to take your Day 90 photos and
measurements and take the Fit Test to see your progress Submit and share
your achievement with the Beachbody Challenge at
httpwwwBeachbodyChallengecom so you can get your FREE I Paid My
Dues T-shirt and a chance to win cash and prizes
Does anyone have results or photos they want to share Post them up
RevAbsreg Challenge Group Guide
Week 1 Schedule Day 1 Total Strength and Mercy Abs
Day 2 Fire Up Your Abs
Day 3 Power Intervals
Day 4 Total Strength and Mercy Abs
Day 5 Fire Up Your Abs or Rev It Up Cardio
Day 6 Power Intervals
Day 7 Off
Day of Week Topic Facebook Posts (Copy and Paste)
Day 1 Video Check out Bretts message for Week 1 httpyoutube4g1exeJohf4
Day 2 Nutrition Tip Hydration hydration hydration Water helps curb hunger Brett suggests drinking
half of your body weight in ounces of water each day Not only will water keep you
hydrated and quench thirst it will ease your hunger
Day 3 Fitness Tip You may be feeling sore since it is Week 1 so stretch before and after your workout
for 5 extra minutes
Day 4 Shakeologyreg What benefits have you noticed in your first week of drinking Shakeology
Fun Fact Instead of going to a juice chain and getting a wheat grass shot for $3 just
drink Shakeology its already in there Even better the wheat grass used in
Shakeology is harvested in a very immature stage (freshly sprouted) so its gluten
free
Recipe Chocolate Banana Nutter
- 1 scoop Chocolate Shakeology - 1 Tbsp natural peanut butter
- 1 banana - 1 cup water
Day 5 Weekly
Motivation
This is an exciting time You are about to make big changes in your life Before you
jump in make sure you watch the workouts understand the moves and modify
those that are above your skill level so that you are always working hard but at your
own level Which workout did you do today (Fire Up Your Abs or Rev It Up Cardio)
Day 6 Check-in
Awesome job on completing Week 1 You should be so proud of yourself for getting
through this week I know it wasnt easy
What is your Why Anyone willing to share what kept you going this week
Day 7 Answer
Questions
Today is your rest day No workouts todaymdashbe sure to rest your body Get outside or
enjoy time with friends and family but dont do a strenuous workout on your rest day
This is the time your body needs to rest and recover for next week Pushing hard
every day could lead to injury or pain
RevAbsreg Challenge Group Guide
Week 2 Schedule Day 1 Power Intervals
Day 2 Fire Up Your Abs
Day 3 Total Strength and Mercy Abs
Day 4 Power Intervals
Day 5 Fire Up Your Abs or Rev It Up Cardio
Day 6 Power Intervals
Day 7 Off
Day of Week Topic Facebook Posts (Copy and Paste)
Day 1 Video Watch what Brett has to say as we start Week 2 httpyoutube8_C76eH89HM
Day 2 Nutrition Tip Try to eat 5 times per daymdash3 meals and 2 snacksmdasheach with roughly the same
amount of calories It keeps your blood sugar stable instead of peaking and crashing
which can lead to overeating and a general poor feeling
Day 3 Fitness Tip I know you are feeling tired and sore this week Make sure to get your 8 hours of
sleep each night so that your body is getting the rest and recovery it needs
Day 4 Weekly
Motivation
Brett says Believe in yourself My 1 tip is not an exercise or nutrition tip Its simply
to believe in yourself and your ability to overcome whatever physical mental and
emotional challenges you face follow
Day 5 Shakeology Where do you drink your Shakeologyreg In your kitchen car the office
Fun Fact Need more energy all day Try drinking Shakeology for breakfast It sets
the tone for the rest of the day Getting the right amount of protein and nutrients first
thing in the morning provides steady energy all day and (bonus) will help reduce
afternoon cravings
Recipe Espresso Cinnamon
- 1 scoop Chocolate Shakeology - 1 shot chilled espresso or coffee
- Add water to taste - 1 tsp cinnamon
- 1 tsp coconut oil
Day 6 Check-in
Week 2 is done I know you are feeling sore and tired It is totally normal and this
means you are making progress If you need a little help pushing through your
workouts check out Beachbodys EampE Energy and Endurancetrade Formula
httpteambeachbodycomshop-shoppingEandETub EampE is a powerful preworkout
drink that is scientifically formulated to dramatically improve your energy endurance
strength and focus to help you take your workout to the next level
Get ready for Week 3
RevAbsreg Challenge Group Guide
Week 3 Schedule
Day 1 Total Strength and Mercy Abs
Day 2 Fire Up Your Abs
Day 3 Power Intervals
Day 4 Total Strength and Mercy Abs
Day 5 Fire Up Your Abs or Rev It Up Cardio
Day 6 Power Intervals
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video Whats Brett got to say this week Check it out httpyoutubeBYzh13TbHFc
Day 2 Nutrition Tip Bretts Nutrition Tip Eat whole natural foods that were on the earth 1000 years
ago like produce clean fresh meats whole fruit vegetables and seeds
Day 3 Fitness Tip Did you know Doing intense interval workouts that involve raising the heart rate
and then recovering can increase metabolism
So this week focus on getting your heart rate up during the intervals and push
yourself a little harder Get in that RevZone and increase your weights
Day 4 Success
Story Check out Jeanettes story she lost 38 total inches with RevAbs
httpwwwyoutubecomwatchv=YfRFeshNqMoamplist=PLD12DB548C48D9FE4ampin
dex=6ampfeature=plpp_video
Day 5 Shakeology What meal do you replace with Shakeology You can also drink it as your snack
replacement if you dont want to use it as a meal replacement
Fun Fact What whole foods would you have to eat to get all the nutrition in
Shakeology
httpwwwyoutubecomwatchv=8cDjR6vaGigamplist=UUKMBDgXDMqw4wQ-
OzHEhlIQampindex=34ampfeature=plcp
Recipe Almond Dream
- 1 scoop Tropical Strawberry Shakeology
- 1 Tbsp almond butter
- 1 cup almond milk
Day 6 Check-in
Youve conquered Week 3 Hopefully by now you are starting to feel stronger and
getting through the workouts more easily Stay consistent Make exercise like
brushing your teethmdashno excuses now is the time
RevAbsreg Challenge Group Guide
Week 4 Schedule Day 1 Power Intervals
Day 2 Fire Up Your Abs
Day 3 Total Strength and Mercy Abs
Day 4 Power Intervals
Day 5 Fire Up Your Abs or Rev It Up Cardio
Day 6 Power Intervals
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video Check out this weeks video from Brett httpyoutubeQtcEOff8ZPk
Day 2 Nutrition Tip Timing your preworkout nutrition is important Try eating a very small meal about
two hours before exercising Exercising immediately after eating will lead to a
lack of energy for your workout as your body is focused on digestion
Day 3 Nutrition Tip This may be a time when you are looking to the scale to see those results Many
people who are not seeing the scale move fast enough resort to eating less to
accelerate weight loss That is not the best decision Continue to follow the
Nutrition Guide because you are working out so hard you need more calories
than you did previously to fuel your workouts
Day 4 Weekly
Motivation Have fun with your RevAbs Calendar and check off each day as you go along
Its a fun way to chart your progress and keep you motivated
Day 5 Fitness Tip Lets get ready for Phase 2 Push yourself and do Rev It Up Cardio today Like
this post once youve done it
Day 6 Shakeology Recipe Swap Tell me your favorite Shakeology recipe
Fun Fact Ever wonder what countries the ingredients in Shakeology came from
httpwwwyoutubecomwatchv=YwNqCHtKmP4amplist=UUKMBDgXDMqw4wQ-
OzHEhlIQampindex=67ampfeature=plcp
Recipe Banana Oatmeal
- 1 scoop Chocolate Shakeology - 1 cup almond milk
- 12 banana - 14 cup cooked oatmeal
- 14 cup yogurt (preferably Greek yogurt flavored with honey)
- 1 Tbsp almonds chopped - 1 cup ice
Day 7 Motivation Tip Congrats on getting through the first month This is the time to reset your body
and your mind and prepare for the challenge ahead You have built a strong
foundation and are ready to go to that next level
RevAbsreg Challenge Group Guide
Week 5 Schedule Day 1 Total Strength and Mercy Abs Day 5 Strength amp Endurance and Merciless Abs
Day 2 Fire Up Your Abs Day 6 Fat-Burning Abs
Day 3 Fat-Burning Abs Day 7 Off
Day 4 Power Intervals 2
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video See what Brett has to say about this week httpyoutubeA51BplaKwLM
Day 2 Check-in Pictures and Measurements
Today is Day 30 and its time to take those measurements and photos Some of
you should start seeing those early results Measuring is keymdashif you are only
looking at a number on a scale and arent seeing it move as much as you want
dont be discouraged This is why you measure your body You are most likely
getting stronger while you are burning fatmdashand the scale can fluctuate based on
water and time of day and is not the most accurate gauge of your progress It
could mean a few things but generally its either a matter of 1 Muscle gain and
fat loss balancing each other out or 2 Temporary water retention brought on by
the stress of a new hard program Either way it typically rights itself in Weeks 5
through 6 Like this post once youve taken your measurements and photos
Day 3 Fitness Tip Today is the start of Phase 2 Its time to step it up and kill the plateau as Brett
says As you push yourself harder its also a good time to think about your form
and engaging your core in every exercise You want to maintain good form as
you push yourself harder Its easy to sacrifice when you get tired and weak but
doing so can lead to injury Dont be afraid to check yourself out in a mirror with
a video camera or even a Skypereg session with the rest of the Group Good form
equals good results
Day 4 Nutrition Tip Need more energy before a workout Beachbodys EampE Energy amp Endurancetrade
Formula is a powerful preworkout drink that is scientifically formulated to
dramatically improve your energy endurance strength and focus to help you
take your workout to the next level httpteambeachbodycomshop-
shoppingEandETub Has anyone tried it
Day 5 Shakeology Has Shakeology increased your energy levels and helped you Push Play
Fun Fact Doctors Review $4 for Shakeology is a cheap price to pay for good
quality of life
httpwwwyoutubecomwatchv=G7KKKZyC0E8amplist=UUKMBDgXDMqw4wQ-
OzHEhlIQampindex=32ampfeature=plcp
Recipe Coconut Banana Oat
- 1 scoop Chocolate Shakeology - 1 cup coconut water
- 12 banana - 2 Tbsp instant oats
Day 6 Check-in
Check out Musas story to motivate you for next week he lost over 32 pounds
with RevAbs httpwwwyoutubecomwatchv=2v7b9qwfQ-
kamplist=PLD12DB548C48D9FE4ampindex=5ampfeature=plpp_video Who is willing to share their experiences and successes so far This is a great
chance to reflect on how well you have done and understand those opportunities
you have to improve in Phase 2
RevAbsreg Challenge Group Guide
Week 6 Schedule Day 1 Strength amp Endurance and Merciless Abs
Day 2 Rev It Up Cardio
Day 3 Power Intervals 2
Day 4 Strength amp Endurance and Merciless Abs
Day 5 Rev It Up Cardio
Day 6 Fat-Burning Abs
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video Check out this weeks video from Brett httpyoutube24BKChPU6dM
Day 2 Nutrition Tip Learning how many calories are in your food is very important It can help you make
better decisions about what you eat Its also helpful to know how many calories you
burn through exercise Because when you realize that youd have to exercise for 2
hours to burn off that one splurge it will make you think twice about eating it in the
first place
Day 3 Fitness Tip Month 2 is the time to get rid of distractions ensure your nutrition is dialed in and
get plenty of sleep Sleep is where your body recovers If you want to push it hard
the next day you need 7 to 8 hours every single night If you arent getting enough of
it you wont be ready for the next workout Sleep is also where muscle grows and if
you dont rest you will not change People who lack sleep also have higher
incidences of poor nutrition So whatever you do get your sleep
Day 4 Weekly
Motivation
Brett says Check your ego at the door and make sure you ask for support when
you need it What can we do to help you
Day 5 Shakeology What junk food did you stop craving since drinking Shakeology
Recipe Date Shake
- 1 scoop Chocolate Shakeology
- 1 cup unsweetened almond milk
- 12 cup plain yogurt
- 1 tsp almond butter
- 2 pitted dates
Day 6 Check-in I know Phase 2 workouts are toughmdashbut you have a rest day tomorrow Be sure to
use that off day to do the things you love Spend time with family go take a walk or
go see a movie You want to keep your life in balance and ensure youre managing
stress levels
RevAbsreg Challenge Group Guide
Week 7 Schedule Day 1 Fat-Burning Abs
Day 2 Power Intervals 2
Day 3 Strength amp Endurance and Merciless Abs
Day 4 Fat-Burning Abs
Day 5 Power Intervals 2
Day 6 Rev It Up Cardio
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video Take a look at this weeks video from Brett httpyoutubepJPtsm5F40Y
Day 2 Nutrition Tip Remember eating better also includes what you drink Avoid the empty
calories in juice soda and alcohol Replace juice with whole fruit including
the skin for fiber and vitamins Avoid soda including diet sodas as a single
can can spike your blood sugar and your body cannot differentiate between
regular and artificial sweeteners And alcohol not only affects blood sugar
and sleep patterns but can alter hormone levels leading to a decrease in fat
loss Your best bet is always water and drinking it continually throughout the
day will keep you hydrated for your workouts Click like if youve cut out
soda and alcohol
Day 3 Fitness Tip As you are doing your workouts make sure you contract your abs on the
way down or lowering phase of each movement (the eccentric phase of the
movement) The way down or eccentric phase is half the repetition and half
the work Dont skip out on 50 of training your abs
Day 4 Motivation
Engagement
Question
This is the halfway mark Lets celebrate your victories no matter how small
or big What are you proud of so far Can you do twice as many squat
thrusts Can you get through the full workout without modifying Please
share
Day 5 Shakeology Tell me some of the awesome compliments you have received since working
out and drinking Shakeologyreg
Recipe Pumpkin Pie
- 1 scoop Chocolate Shakeology
- 12 cup unsweetened canned pumpkin
- 12 tsp cinnamon
- 12 tsp nutmeg
- 1 cup skim milk
Day 6 Check-in
Surround yourself with positive people and inspiring messages Look at
transformation videos on Team Beachbodyreg for inspiration from people just
like you
RevAbsreg Challenge Group Guide
Week 8 Schedule
Day 1 Strength amp Endurance and Merciless Abs
Day 2 Rev It Up Cardio
Day 3 Power Intervals 2
Day 4 Strength amp Endurance and Merciless Abs
Day 5 Rev It Up Cardio
Day 6 Fat-Burning Abs
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video See what Brett has to say about Week 8 httpyoutubeRjT9yQG1VO0
Day 2 Nutrition Tip Dont get in a position where your only option is a cheat mealmdashbe sure on your off
days to cook enough food that you can portion out and refrigerate for the week
That way when you go to school or work throughout the week your food is ready
to go and you always have healthy options
Day 3 Fitness Tip Exhale with force or fire your abs during the way up or lifting phase of each
movement (the concentric phase of the movement) This causes the abs to
contract for power and stability
Day 4 Weekly
Motivation Keep providing positive affirmations to yourself and go into the workouts ready to
push yourself and get the max out of the time you spend doing RevAbs Are your
weights challenging enough Are you going into the RevZone That intensity
could be the difference between meeting your goals and falling short
Day 5 Shakeology Have you been able to give up coffee or soda since drinking Shakeology Recipe Chocolate Minty - 1 scoop Chocolate Shakeology - 1 cup rice milk
- 2 to 3 drops of mint extract
Day 6 Check-in
Dont undersell yourself you have been working hard the last 2 months You are
stronger and in better shape Focus on what you need to do in Phase 3 (starts
next week) to get you even closer to what you set out to do
For some extra motivation check out Arties results with RevAbs httpwwwyoutubecomwatchv=hqOy6DvSKsQamplist=PLD12DB548C48D9FE4amp
index=7ampfeature=plpp_video
RevAbsreg Challenge Group Guide
Week 9 Schedule Day 1 Fat-Burning Abs
Day 2 Power Intervals 2
Day 3 Strength amp Endurance and Merciless Abs
Day 4 Fat-Burning Abs
Day 5 Full Throttle Abs
Day 6 Full Throttle Intervals
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video Check out Bretts video for the start of Phase 3 this week httpyoutubeAeAr8OM-QW0
Day 2 Nutrition Tip Now that we are approaching the final phase you may need to reevaluate
your calorie level If you have lost 10 pounds it is possible you may need
fewer calories than when you began If you have gained muscle you may
require more Visit the Calorie Calculator on Team Beachbody to make
sure you are getting the best possible results
(httpwwwteambeachbodycomeat-smartnutrition-toolscaloric-needs)
Day 3 Fitness Tip Has anyone tried Results and Recovery Formulareg How is it working for
you httpteambeachbodycomshop-shoppingP90XRRFTub
Day 4 Shakeology What is your greatest benefit from drinking Shakeology
Recipe Berry Surprise
- 1 scoop Tropical Strawberry Shakeology
- 1 cup unsweetened almond milk
- 12 cup berry medley
- 1 banana
Day 5 Weekly Motivation Today is the start of Phase 3 Like this post once you have taken your
Day 60 photos Does anyone have results they are comfortable sharing
Day 6 Check-in
As we are starting Phase 3 make your goals visible Readjust and set new
goals for yourself now so that you have a realistic picture of what you can
do in the next 30 days
RevAbsreg Challenge Group Guide
Week 10 Schedule Day 1 Strength amp Endurance and Merciless Abs
Day 2 Rev It Up Cardio
Day 3 Full Throttle Intervals
Day 4 Strength amp Endurance and Merciless Abs
Day 5 Rev It Up Cardio
Day 6 Full Throttle Abs
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video Check out Bretts video for Week 10 httpyoutubeSOeaI0zAod0
Day 2 Nutrition Tip Shop around the perimeter of the grocery storemdashthis is where the natural
and unprocessed foods are like fruits veggies whole grains and meats
The interior isles are where the processed packaged foods are in boxes
bags and cans
Day 3 Fitness Tip Does anyone take omega-3 for inflammation as Brett recommended
(httpteambeachbodycomshop-shoppingCoreOmega3)
Day 4 Weekly Motivation Think about the workouts that were hardest for you in Week 1 What move
have you seen your biggest improvement in at this point
Day 5 Shakeology Try these yummy Shakeology recipes
Creamy Cantaloupe
o 1 scoop Tropical Strawberry Shakeology
o 1 cup rice milk
o 12 cup cantaloupe chunks
Pineapple Pucker
o 1 scoop Greenberry Shakeology
o 1 cup pineapple juice
Day 6 Check-in
Many of lifes failures are people who did not realize how close they were
to success when they gave upmdashThomas Edison
You are almost there
RevAbsreg Challenge Group Guide
Week 11 Schedule Day 1 Power Intervals 2
Day 2 Full Throttle Abs
Day 3 Strength amp Endurance and Merciless Abs
Day 4 Full Throttle Intervals
Day 5 Rev It Up Cardio
Day 6 Strength amp Endurance and Merciless Abs
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Bretts Video Check out Bretts message this week as we approach the finish line httpyoutubessykn3G7HFY
Day 2 Nutrition Tip Brett says Have the right attitude about food This is not a diet Its a
lifestyle
Eat less CRAP
C ndash carbonated drinks
R ndash refined sugar
A ndash artificial sweeteners and colors
P ndash processed foods
Day 3 Fitness Tip Did you know doing short but intense interval workouts that involve
raising the heart rate and then recovering can increase the
metabolism for up to 72 hours Use your heart rate monitor this week
or use the Rev Anthem as Brett does in the workouts to track if youre
raising your heart rate and maximizing your workouts
Day 4 Success Story
Motivational Words
Brett says If you always give 100 you wont have any regrets
Day 5 Shakeology Ever wonder what countries the ingredients in Shakeology came
from
httpwwwyoutubecomwatchv=YwNqCHtKmP4amplist=UUKMBDgXD
Mqw4wQ-OzHEhlIQampindex=67ampfeature=plcp
Make a guilt-free delicious dessert Shakeology Peanut Butter Cups
httpwwwshakeologycomwebshakeologythe-
blogShakeology_Peanut_Butter_Cups_07_11_2012
Day 6 Check-in
Only 2 weeks left Make sure to get your rest today so you can finish
strong in the last couple weeks How are you spending your mercy
day
RevAbsreg Challenge Group Guide
Week 12 Schedule Day 1 Full Throttle Abs
Day 2 Full Throttle Intervals
Day 3 Strength amp Endurance and Merciless Abs
Day 4 Full Throttle Abs
Day 5 Full Throttle Intervals
Day 6 Rev It Up Cardio
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video Were almost there See Bretts message for this week httpyoutubeGmxJovgEV1g
Day 2 Engagement
Question
Always be abcentric Have you been engaging your core even when you
are not working out like Brett says to Like this post if you have
Day 3 Fitness Tip Focus on what you need to do in these last two weeks to get you even
closer to what you set out to do
Day 4 Motivation Brett says Eat dinner at home with your shirt offmdashworks every time
Like this post if youve done it
Day 5 Shakeology Recipe Brett lost 80 lbs and 15 off his waist with Shakeology so Beachbody gave
him $1000 You can win money (up to $100000) if you submit your
Success Story in the Beachbody Challenge too Click the link to learn more
httpwwwshakeologycomwebshakeologythe-
blogBrett_Lost_80_lbs_06_12_12
Recipe Swap Whats your favorite recipe so far
Day 6 Motivation Just one more week to go Rock on everyone
RevAbsreg Challenge Group Guide
Week 13 Schedule ndash Final Week Day 1 Strength amp Endurance and Merciless Abs
Day 2 Rev It Up Cardio
Day 3 Full Throttle Intervals
Day 4 Strength amp Endurance and Merciless Abs
Day 5 Rev It Up Cardio
Day 6 Full Throttle Abs
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Bretts Video Check out Bretts video for our final week
httpyoutubeh2mXYWHbvXw
Day 2 Nutrition Tip Have balance Allow yourself a higher-calorie day once in a while Dont go
crazy but allow yourself to eat a little more of something youve been craving
That way you wont feel so restricted Have a taste instead of eating the whole
treatmdashor make smart substitutions Instead of fried foods have some
edamame Or trade a bowl of ice cream for an ice milk fudge bar
Day 3 Fitness Tip So whats next We are almost done with the program what are you going to
do to keep it up starting next week
If you are looking to continue this journey to get healthier and even more fit
you can do another round of RevAbs or even step up to the RevAbs Deluxe Kit
(httpteambeachbodycomshop-shoppingRevAbsUpgrade) and do another
90 days or just the last 30 days with the Deluxe workouts
You can also try Bretts 4x4 workout
(httpwwwbeachbodycomproductfitness_programsrevabs-4x4do) which
is a high-intensity low-impact 16-minute workout and requires no equipment
Whatever it is do something you enjoy Youll be more likely to stay
consistent
Day 4 Check-in What lifestyle changes whether its fitness or nutrition are you going to keep
going forward Which new ones do you want to incorporate
RevAbsreg Challenge Group Guide
Week 13 Schedule ndash Final Week continued
Day of Week Topic Facebook Post (Copy and Paste)
Day 5 Shakeology Like this post if youve been successful with Shakeology because its a
convenient meal you have ready instead of reaching for junk food
Heres another Shakeology recipe to try
Banana Oatmeal Smoothie
1 scoop Chocolate Shakeology
1 cup almond milk
1 whole banana
1 cup ice
14 cup yogurt (preferably Greek yogurt flavored with honey)
14 cup cooked oatmeal
3 Tbsp almonds
Day 6 Beachbody
Challengetrade
Contest
Congratulations you did it Be sure to take your Day 90 photos and
measurements and take the Fit Test to see your progress Submit and share
your achievement with the Beachbody Challenge at
httpwwwBeachbodyChallengecom so you can get your FREE I Paid My
Dues T-shirt and a chance to win cash and prizes
Does anyone have results or photos they want to share Post them up
RevAbsreg Challenge Group Guide
Week 2 Schedule Day 1 Power Intervals
Day 2 Fire Up Your Abs
Day 3 Total Strength and Mercy Abs
Day 4 Power Intervals
Day 5 Fire Up Your Abs or Rev It Up Cardio
Day 6 Power Intervals
Day 7 Off
Day of Week Topic Facebook Posts (Copy and Paste)
Day 1 Video Watch what Brett has to say as we start Week 2 httpyoutube8_C76eH89HM
Day 2 Nutrition Tip Try to eat 5 times per daymdash3 meals and 2 snacksmdasheach with roughly the same
amount of calories It keeps your blood sugar stable instead of peaking and crashing
which can lead to overeating and a general poor feeling
Day 3 Fitness Tip I know you are feeling tired and sore this week Make sure to get your 8 hours of
sleep each night so that your body is getting the rest and recovery it needs
Day 4 Weekly
Motivation
Brett says Believe in yourself My 1 tip is not an exercise or nutrition tip Its simply
to believe in yourself and your ability to overcome whatever physical mental and
emotional challenges you face follow
Day 5 Shakeology Where do you drink your Shakeologyreg In your kitchen car the office
Fun Fact Need more energy all day Try drinking Shakeology for breakfast It sets
the tone for the rest of the day Getting the right amount of protein and nutrients first
thing in the morning provides steady energy all day and (bonus) will help reduce
afternoon cravings
Recipe Espresso Cinnamon
- 1 scoop Chocolate Shakeology - 1 shot chilled espresso or coffee
- Add water to taste - 1 tsp cinnamon
- 1 tsp coconut oil
Day 6 Check-in
Week 2 is done I know you are feeling sore and tired It is totally normal and this
means you are making progress If you need a little help pushing through your
workouts check out Beachbodys EampE Energy and Endurancetrade Formula
httpteambeachbodycomshop-shoppingEandETub EampE is a powerful preworkout
drink that is scientifically formulated to dramatically improve your energy endurance
strength and focus to help you take your workout to the next level
Get ready for Week 3
RevAbsreg Challenge Group Guide
Week 3 Schedule
Day 1 Total Strength and Mercy Abs
Day 2 Fire Up Your Abs
Day 3 Power Intervals
Day 4 Total Strength and Mercy Abs
Day 5 Fire Up Your Abs or Rev It Up Cardio
Day 6 Power Intervals
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video Whats Brett got to say this week Check it out httpyoutubeBYzh13TbHFc
Day 2 Nutrition Tip Bretts Nutrition Tip Eat whole natural foods that were on the earth 1000 years
ago like produce clean fresh meats whole fruit vegetables and seeds
Day 3 Fitness Tip Did you know Doing intense interval workouts that involve raising the heart rate
and then recovering can increase metabolism
So this week focus on getting your heart rate up during the intervals and push
yourself a little harder Get in that RevZone and increase your weights
Day 4 Success
Story Check out Jeanettes story she lost 38 total inches with RevAbs
httpwwwyoutubecomwatchv=YfRFeshNqMoamplist=PLD12DB548C48D9FE4ampin
dex=6ampfeature=plpp_video
Day 5 Shakeology What meal do you replace with Shakeology You can also drink it as your snack
replacement if you dont want to use it as a meal replacement
Fun Fact What whole foods would you have to eat to get all the nutrition in
Shakeology
httpwwwyoutubecomwatchv=8cDjR6vaGigamplist=UUKMBDgXDMqw4wQ-
OzHEhlIQampindex=34ampfeature=plcp
Recipe Almond Dream
- 1 scoop Tropical Strawberry Shakeology
- 1 Tbsp almond butter
- 1 cup almond milk
Day 6 Check-in
Youve conquered Week 3 Hopefully by now you are starting to feel stronger and
getting through the workouts more easily Stay consistent Make exercise like
brushing your teethmdashno excuses now is the time
RevAbsreg Challenge Group Guide
Week 4 Schedule Day 1 Power Intervals
Day 2 Fire Up Your Abs
Day 3 Total Strength and Mercy Abs
Day 4 Power Intervals
Day 5 Fire Up Your Abs or Rev It Up Cardio
Day 6 Power Intervals
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video Check out this weeks video from Brett httpyoutubeQtcEOff8ZPk
Day 2 Nutrition Tip Timing your preworkout nutrition is important Try eating a very small meal about
two hours before exercising Exercising immediately after eating will lead to a
lack of energy for your workout as your body is focused on digestion
Day 3 Nutrition Tip This may be a time when you are looking to the scale to see those results Many
people who are not seeing the scale move fast enough resort to eating less to
accelerate weight loss That is not the best decision Continue to follow the
Nutrition Guide because you are working out so hard you need more calories
than you did previously to fuel your workouts
Day 4 Weekly
Motivation Have fun with your RevAbs Calendar and check off each day as you go along
Its a fun way to chart your progress and keep you motivated
Day 5 Fitness Tip Lets get ready for Phase 2 Push yourself and do Rev It Up Cardio today Like
this post once youve done it
Day 6 Shakeology Recipe Swap Tell me your favorite Shakeology recipe
Fun Fact Ever wonder what countries the ingredients in Shakeology came from
httpwwwyoutubecomwatchv=YwNqCHtKmP4amplist=UUKMBDgXDMqw4wQ-
OzHEhlIQampindex=67ampfeature=plcp
Recipe Banana Oatmeal
- 1 scoop Chocolate Shakeology - 1 cup almond milk
- 12 banana - 14 cup cooked oatmeal
- 14 cup yogurt (preferably Greek yogurt flavored with honey)
- 1 Tbsp almonds chopped - 1 cup ice
Day 7 Motivation Tip Congrats on getting through the first month This is the time to reset your body
and your mind and prepare for the challenge ahead You have built a strong
foundation and are ready to go to that next level
RevAbsreg Challenge Group Guide
Week 5 Schedule Day 1 Total Strength and Mercy Abs Day 5 Strength amp Endurance and Merciless Abs
Day 2 Fire Up Your Abs Day 6 Fat-Burning Abs
Day 3 Fat-Burning Abs Day 7 Off
Day 4 Power Intervals 2
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video See what Brett has to say about this week httpyoutubeA51BplaKwLM
Day 2 Check-in Pictures and Measurements
Today is Day 30 and its time to take those measurements and photos Some of
you should start seeing those early results Measuring is keymdashif you are only
looking at a number on a scale and arent seeing it move as much as you want
dont be discouraged This is why you measure your body You are most likely
getting stronger while you are burning fatmdashand the scale can fluctuate based on
water and time of day and is not the most accurate gauge of your progress It
could mean a few things but generally its either a matter of 1 Muscle gain and
fat loss balancing each other out or 2 Temporary water retention brought on by
the stress of a new hard program Either way it typically rights itself in Weeks 5
through 6 Like this post once youve taken your measurements and photos
Day 3 Fitness Tip Today is the start of Phase 2 Its time to step it up and kill the plateau as Brett
says As you push yourself harder its also a good time to think about your form
and engaging your core in every exercise You want to maintain good form as
you push yourself harder Its easy to sacrifice when you get tired and weak but
doing so can lead to injury Dont be afraid to check yourself out in a mirror with
a video camera or even a Skypereg session with the rest of the Group Good form
equals good results
Day 4 Nutrition Tip Need more energy before a workout Beachbodys EampE Energy amp Endurancetrade
Formula is a powerful preworkout drink that is scientifically formulated to
dramatically improve your energy endurance strength and focus to help you
take your workout to the next level httpteambeachbodycomshop-
shoppingEandETub Has anyone tried it
Day 5 Shakeology Has Shakeology increased your energy levels and helped you Push Play
Fun Fact Doctors Review $4 for Shakeology is a cheap price to pay for good
quality of life
httpwwwyoutubecomwatchv=G7KKKZyC0E8amplist=UUKMBDgXDMqw4wQ-
OzHEhlIQampindex=32ampfeature=plcp
Recipe Coconut Banana Oat
- 1 scoop Chocolate Shakeology - 1 cup coconut water
- 12 banana - 2 Tbsp instant oats
Day 6 Check-in
Check out Musas story to motivate you for next week he lost over 32 pounds
with RevAbs httpwwwyoutubecomwatchv=2v7b9qwfQ-
kamplist=PLD12DB548C48D9FE4ampindex=5ampfeature=plpp_video Who is willing to share their experiences and successes so far This is a great
chance to reflect on how well you have done and understand those opportunities
you have to improve in Phase 2
RevAbsreg Challenge Group Guide
Week 6 Schedule Day 1 Strength amp Endurance and Merciless Abs
Day 2 Rev It Up Cardio
Day 3 Power Intervals 2
Day 4 Strength amp Endurance and Merciless Abs
Day 5 Rev It Up Cardio
Day 6 Fat-Burning Abs
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video Check out this weeks video from Brett httpyoutube24BKChPU6dM
Day 2 Nutrition Tip Learning how many calories are in your food is very important It can help you make
better decisions about what you eat Its also helpful to know how many calories you
burn through exercise Because when you realize that youd have to exercise for 2
hours to burn off that one splurge it will make you think twice about eating it in the
first place
Day 3 Fitness Tip Month 2 is the time to get rid of distractions ensure your nutrition is dialed in and
get plenty of sleep Sleep is where your body recovers If you want to push it hard
the next day you need 7 to 8 hours every single night If you arent getting enough of
it you wont be ready for the next workout Sleep is also where muscle grows and if
you dont rest you will not change People who lack sleep also have higher
incidences of poor nutrition So whatever you do get your sleep
Day 4 Weekly
Motivation
Brett says Check your ego at the door and make sure you ask for support when
you need it What can we do to help you
Day 5 Shakeology What junk food did you stop craving since drinking Shakeology
Recipe Date Shake
- 1 scoop Chocolate Shakeology
- 1 cup unsweetened almond milk
- 12 cup plain yogurt
- 1 tsp almond butter
- 2 pitted dates
Day 6 Check-in I know Phase 2 workouts are toughmdashbut you have a rest day tomorrow Be sure to
use that off day to do the things you love Spend time with family go take a walk or
go see a movie You want to keep your life in balance and ensure youre managing
stress levels
RevAbsreg Challenge Group Guide
Week 7 Schedule Day 1 Fat-Burning Abs
Day 2 Power Intervals 2
Day 3 Strength amp Endurance and Merciless Abs
Day 4 Fat-Burning Abs
Day 5 Power Intervals 2
Day 6 Rev It Up Cardio
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video Take a look at this weeks video from Brett httpyoutubepJPtsm5F40Y
Day 2 Nutrition Tip Remember eating better also includes what you drink Avoid the empty
calories in juice soda and alcohol Replace juice with whole fruit including
the skin for fiber and vitamins Avoid soda including diet sodas as a single
can can spike your blood sugar and your body cannot differentiate between
regular and artificial sweeteners And alcohol not only affects blood sugar
and sleep patterns but can alter hormone levels leading to a decrease in fat
loss Your best bet is always water and drinking it continually throughout the
day will keep you hydrated for your workouts Click like if youve cut out
soda and alcohol
Day 3 Fitness Tip As you are doing your workouts make sure you contract your abs on the
way down or lowering phase of each movement (the eccentric phase of the
movement) The way down or eccentric phase is half the repetition and half
the work Dont skip out on 50 of training your abs
Day 4 Motivation
Engagement
Question
This is the halfway mark Lets celebrate your victories no matter how small
or big What are you proud of so far Can you do twice as many squat
thrusts Can you get through the full workout without modifying Please
share
Day 5 Shakeology Tell me some of the awesome compliments you have received since working
out and drinking Shakeologyreg
Recipe Pumpkin Pie
- 1 scoop Chocolate Shakeology
- 12 cup unsweetened canned pumpkin
- 12 tsp cinnamon
- 12 tsp nutmeg
- 1 cup skim milk
Day 6 Check-in
Surround yourself with positive people and inspiring messages Look at
transformation videos on Team Beachbodyreg for inspiration from people just
like you
RevAbsreg Challenge Group Guide
Week 8 Schedule
Day 1 Strength amp Endurance and Merciless Abs
Day 2 Rev It Up Cardio
Day 3 Power Intervals 2
Day 4 Strength amp Endurance and Merciless Abs
Day 5 Rev It Up Cardio
Day 6 Fat-Burning Abs
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video See what Brett has to say about Week 8 httpyoutubeRjT9yQG1VO0
Day 2 Nutrition Tip Dont get in a position where your only option is a cheat mealmdashbe sure on your off
days to cook enough food that you can portion out and refrigerate for the week
That way when you go to school or work throughout the week your food is ready
to go and you always have healthy options
Day 3 Fitness Tip Exhale with force or fire your abs during the way up or lifting phase of each
movement (the concentric phase of the movement) This causes the abs to
contract for power and stability
Day 4 Weekly
Motivation Keep providing positive affirmations to yourself and go into the workouts ready to
push yourself and get the max out of the time you spend doing RevAbs Are your
weights challenging enough Are you going into the RevZone That intensity
could be the difference between meeting your goals and falling short
Day 5 Shakeology Have you been able to give up coffee or soda since drinking Shakeology Recipe Chocolate Minty - 1 scoop Chocolate Shakeology - 1 cup rice milk
- 2 to 3 drops of mint extract
Day 6 Check-in
Dont undersell yourself you have been working hard the last 2 months You are
stronger and in better shape Focus on what you need to do in Phase 3 (starts
next week) to get you even closer to what you set out to do
For some extra motivation check out Arties results with RevAbs httpwwwyoutubecomwatchv=hqOy6DvSKsQamplist=PLD12DB548C48D9FE4amp
index=7ampfeature=plpp_video
RevAbsreg Challenge Group Guide
Week 9 Schedule Day 1 Fat-Burning Abs
Day 2 Power Intervals 2
Day 3 Strength amp Endurance and Merciless Abs
Day 4 Fat-Burning Abs
Day 5 Full Throttle Abs
Day 6 Full Throttle Intervals
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video Check out Bretts video for the start of Phase 3 this week httpyoutubeAeAr8OM-QW0
Day 2 Nutrition Tip Now that we are approaching the final phase you may need to reevaluate
your calorie level If you have lost 10 pounds it is possible you may need
fewer calories than when you began If you have gained muscle you may
require more Visit the Calorie Calculator on Team Beachbody to make
sure you are getting the best possible results
(httpwwwteambeachbodycomeat-smartnutrition-toolscaloric-needs)
Day 3 Fitness Tip Has anyone tried Results and Recovery Formulareg How is it working for
you httpteambeachbodycomshop-shoppingP90XRRFTub
Day 4 Shakeology What is your greatest benefit from drinking Shakeology
Recipe Berry Surprise
- 1 scoop Tropical Strawberry Shakeology
- 1 cup unsweetened almond milk
- 12 cup berry medley
- 1 banana
Day 5 Weekly Motivation Today is the start of Phase 3 Like this post once you have taken your
Day 60 photos Does anyone have results they are comfortable sharing
Day 6 Check-in
As we are starting Phase 3 make your goals visible Readjust and set new
goals for yourself now so that you have a realistic picture of what you can
do in the next 30 days
RevAbsreg Challenge Group Guide
Week 10 Schedule Day 1 Strength amp Endurance and Merciless Abs
Day 2 Rev It Up Cardio
Day 3 Full Throttle Intervals
Day 4 Strength amp Endurance and Merciless Abs
Day 5 Rev It Up Cardio
Day 6 Full Throttle Abs
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video Check out Bretts video for Week 10 httpyoutubeSOeaI0zAod0
Day 2 Nutrition Tip Shop around the perimeter of the grocery storemdashthis is where the natural
and unprocessed foods are like fruits veggies whole grains and meats
The interior isles are where the processed packaged foods are in boxes
bags and cans
Day 3 Fitness Tip Does anyone take omega-3 for inflammation as Brett recommended
(httpteambeachbodycomshop-shoppingCoreOmega3)
Day 4 Weekly Motivation Think about the workouts that were hardest for you in Week 1 What move
have you seen your biggest improvement in at this point
Day 5 Shakeology Try these yummy Shakeology recipes
Creamy Cantaloupe
o 1 scoop Tropical Strawberry Shakeology
o 1 cup rice milk
o 12 cup cantaloupe chunks
Pineapple Pucker
o 1 scoop Greenberry Shakeology
o 1 cup pineapple juice
Day 6 Check-in
Many of lifes failures are people who did not realize how close they were
to success when they gave upmdashThomas Edison
You are almost there
RevAbsreg Challenge Group Guide
Week 11 Schedule Day 1 Power Intervals 2
Day 2 Full Throttle Abs
Day 3 Strength amp Endurance and Merciless Abs
Day 4 Full Throttle Intervals
Day 5 Rev It Up Cardio
Day 6 Strength amp Endurance and Merciless Abs
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Bretts Video Check out Bretts message this week as we approach the finish line httpyoutubessykn3G7HFY
Day 2 Nutrition Tip Brett says Have the right attitude about food This is not a diet Its a
lifestyle
Eat less CRAP
C ndash carbonated drinks
R ndash refined sugar
A ndash artificial sweeteners and colors
P ndash processed foods
Day 3 Fitness Tip Did you know doing short but intense interval workouts that involve
raising the heart rate and then recovering can increase the
metabolism for up to 72 hours Use your heart rate monitor this week
or use the Rev Anthem as Brett does in the workouts to track if youre
raising your heart rate and maximizing your workouts
Day 4 Success Story
Motivational Words
Brett says If you always give 100 you wont have any regrets
Day 5 Shakeology Ever wonder what countries the ingredients in Shakeology came
from
httpwwwyoutubecomwatchv=YwNqCHtKmP4amplist=UUKMBDgXD
Mqw4wQ-OzHEhlIQampindex=67ampfeature=plcp
Make a guilt-free delicious dessert Shakeology Peanut Butter Cups
httpwwwshakeologycomwebshakeologythe-
blogShakeology_Peanut_Butter_Cups_07_11_2012
Day 6 Check-in
Only 2 weeks left Make sure to get your rest today so you can finish
strong in the last couple weeks How are you spending your mercy
day
RevAbsreg Challenge Group Guide
Week 12 Schedule Day 1 Full Throttle Abs
Day 2 Full Throttle Intervals
Day 3 Strength amp Endurance and Merciless Abs
Day 4 Full Throttle Abs
Day 5 Full Throttle Intervals
Day 6 Rev It Up Cardio
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video Were almost there See Bretts message for this week httpyoutubeGmxJovgEV1g
Day 2 Engagement
Question
Always be abcentric Have you been engaging your core even when you
are not working out like Brett says to Like this post if you have
Day 3 Fitness Tip Focus on what you need to do in these last two weeks to get you even
closer to what you set out to do
Day 4 Motivation Brett says Eat dinner at home with your shirt offmdashworks every time
Like this post if youve done it
Day 5 Shakeology Recipe Brett lost 80 lbs and 15 off his waist with Shakeology so Beachbody gave
him $1000 You can win money (up to $100000) if you submit your
Success Story in the Beachbody Challenge too Click the link to learn more
httpwwwshakeologycomwebshakeologythe-
blogBrett_Lost_80_lbs_06_12_12
Recipe Swap Whats your favorite recipe so far
Day 6 Motivation Just one more week to go Rock on everyone
RevAbsreg Challenge Group Guide
Week 13 Schedule ndash Final Week Day 1 Strength amp Endurance and Merciless Abs
Day 2 Rev It Up Cardio
Day 3 Full Throttle Intervals
Day 4 Strength amp Endurance and Merciless Abs
Day 5 Rev It Up Cardio
Day 6 Full Throttle Abs
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Bretts Video Check out Bretts video for our final week
httpyoutubeh2mXYWHbvXw
Day 2 Nutrition Tip Have balance Allow yourself a higher-calorie day once in a while Dont go
crazy but allow yourself to eat a little more of something youve been craving
That way you wont feel so restricted Have a taste instead of eating the whole
treatmdashor make smart substitutions Instead of fried foods have some
edamame Or trade a bowl of ice cream for an ice milk fudge bar
Day 3 Fitness Tip So whats next We are almost done with the program what are you going to
do to keep it up starting next week
If you are looking to continue this journey to get healthier and even more fit
you can do another round of RevAbs or even step up to the RevAbs Deluxe Kit
(httpteambeachbodycomshop-shoppingRevAbsUpgrade) and do another
90 days or just the last 30 days with the Deluxe workouts
You can also try Bretts 4x4 workout
(httpwwwbeachbodycomproductfitness_programsrevabs-4x4do) which
is a high-intensity low-impact 16-minute workout and requires no equipment
Whatever it is do something you enjoy Youll be more likely to stay
consistent
Day 4 Check-in What lifestyle changes whether its fitness or nutrition are you going to keep
going forward Which new ones do you want to incorporate
RevAbsreg Challenge Group Guide
Week 13 Schedule ndash Final Week continued
Day of Week Topic Facebook Post (Copy and Paste)
Day 5 Shakeology Like this post if youve been successful with Shakeology because its a
convenient meal you have ready instead of reaching for junk food
Heres another Shakeology recipe to try
Banana Oatmeal Smoothie
1 scoop Chocolate Shakeology
1 cup almond milk
1 whole banana
1 cup ice
14 cup yogurt (preferably Greek yogurt flavored with honey)
14 cup cooked oatmeal
3 Tbsp almonds
Day 6 Beachbody
Challengetrade
Contest
Congratulations you did it Be sure to take your Day 90 photos and
measurements and take the Fit Test to see your progress Submit and share
your achievement with the Beachbody Challenge at
httpwwwBeachbodyChallengecom so you can get your FREE I Paid My
Dues T-shirt and a chance to win cash and prizes
Does anyone have results or photos they want to share Post them up
RevAbsreg Challenge Group Guide
Week 3 Schedule
Day 1 Total Strength and Mercy Abs
Day 2 Fire Up Your Abs
Day 3 Power Intervals
Day 4 Total Strength and Mercy Abs
Day 5 Fire Up Your Abs or Rev It Up Cardio
Day 6 Power Intervals
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video Whats Brett got to say this week Check it out httpyoutubeBYzh13TbHFc
Day 2 Nutrition Tip Bretts Nutrition Tip Eat whole natural foods that were on the earth 1000 years
ago like produce clean fresh meats whole fruit vegetables and seeds
Day 3 Fitness Tip Did you know Doing intense interval workouts that involve raising the heart rate
and then recovering can increase metabolism
So this week focus on getting your heart rate up during the intervals and push
yourself a little harder Get in that RevZone and increase your weights
Day 4 Success
Story Check out Jeanettes story she lost 38 total inches with RevAbs
httpwwwyoutubecomwatchv=YfRFeshNqMoamplist=PLD12DB548C48D9FE4ampin
dex=6ampfeature=plpp_video
Day 5 Shakeology What meal do you replace with Shakeology You can also drink it as your snack
replacement if you dont want to use it as a meal replacement
Fun Fact What whole foods would you have to eat to get all the nutrition in
Shakeology
httpwwwyoutubecomwatchv=8cDjR6vaGigamplist=UUKMBDgXDMqw4wQ-
OzHEhlIQampindex=34ampfeature=plcp
Recipe Almond Dream
- 1 scoop Tropical Strawberry Shakeology
- 1 Tbsp almond butter
- 1 cup almond milk
Day 6 Check-in
Youve conquered Week 3 Hopefully by now you are starting to feel stronger and
getting through the workouts more easily Stay consistent Make exercise like
brushing your teethmdashno excuses now is the time
RevAbsreg Challenge Group Guide
Week 4 Schedule Day 1 Power Intervals
Day 2 Fire Up Your Abs
Day 3 Total Strength and Mercy Abs
Day 4 Power Intervals
Day 5 Fire Up Your Abs or Rev It Up Cardio
Day 6 Power Intervals
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video Check out this weeks video from Brett httpyoutubeQtcEOff8ZPk
Day 2 Nutrition Tip Timing your preworkout nutrition is important Try eating a very small meal about
two hours before exercising Exercising immediately after eating will lead to a
lack of energy for your workout as your body is focused on digestion
Day 3 Nutrition Tip This may be a time when you are looking to the scale to see those results Many
people who are not seeing the scale move fast enough resort to eating less to
accelerate weight loss That is not the best decision Continue to follow the
Nutrition Guide because you are working out so hard you need more calories
than you did previously to fuel your workouts
Day 4 Weekly
Motivation Have fun with your RevAbs Calendar and check off each day as you go along
Its a fun way to chart your progress and keep you motivated
Day 5 Fitness Tip Lets get ready for Phase 2 Push yourself and do Rev It Up Cardio today Like
this post once youve done it
Day 6 Shakeology Recipe Swap Tell me your favorite Shakeology recipe
Fun Fact Ever wonder what countries the ingredients in Shakeology came from
httpwwwyoutubecomwatchv=YwNqCHtKmP4amplist=UUKMBDgXDMqw4wQ-
OzHEhlIQampindex=67ampfeature=plcp
Recipe Banana Oatmeal
- 1 scoop Chocolate Shakeology - 1 cup almond milk
- 12 banana - 14 cup cooked oatmeal
- 14 cup yogurt (preferably Greek yogurt flavored with honey)
- 1 Tbsp almonds chopped - 1 cup ice
Day 7 Motivation Tip Congrats on getting through the first month This is the time to reset your body
and your mind and prepare for the challenge ahead You have built a strong
foundation and are ready to go to that next level
RevAbsreg Challenge Group Guide
Week 5 Schedule Day 1 Total Strength and Mercy Abs Day 5 Strength amp Endurance and Merciless Abs
Day 2 Fire Up Your Abs Day 6 Fat-Burning Abs
Day 3 Fat-Burning Abs Day 7 Off
Day 4 Power Intervals 2
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video See what Brett has to say about this week httpyoutubeA51BplaKwLM
Day 2 Check-in Pictures and Measurements
Today is Day 30 and its time to take those measurements and photos Some of
you should start seeing those early results Measuring is keymdashif you are only
looking at a number on a scale and arent seeing it move as much as you want
dont be discouraged This is why you measure your body You are most likely
getting stronger while you are burning fatmdashand the scale can fluctuate based on
water and time of day and is not the most accurate gauge of your progress It
could mean a few things but generally its either a matter of 1 Muscle gain and
fat loss balancing each other out or 2 Temporary water retention brought on by
the stress of a new hard program Either way it typically rights itself in Weeks 5
through 6 Like this post once youve taken your measurements and photos
Day 3 Fitness Tip Today is the start of Phase 2 Its time to step it up and kill the plateau as Brett
says As you push yourself harder its also a good time to think about your form
and engaging your core in every exercise You want to maintain good form as
you push yourself harder Its easy to sacrifice when you get tired and weak but
doing so can lead to injury Dont be afraid to check yourself out in a mirror with
a video camera or even a Skypereg session with the rest of the Group Good form
equals good results
Day 4 Nutrition Tip Need more energy before a workout Beachbodys EampE Energy amp Endurancetrade
Formula is a powerful preworkout drink that is scientifically formulated to
dramatically improve your energy endurance strength and focus to help you
take your workout to the next level httpteambeachbodycomshop-
shoppingEandETub Has anyone tried it
Day 5 Shakeology Has Shakeology increased your energy levels and helped you Push Play
Fun Fact Doctors Review $4 for Shakeology is a cheap price to pay for good
quality of life
httpwwwyoutubecomwatchv=G7KKKZyC0E8amplist=UUKMBDgXDMqw4wQ-
OzHEhlIQampindex=32ampfeature=plcp
Recipe Coconut Banana Oat
- 1 scoop Chocolate Shakeology - 1 cup coconut water
- 12 banana - 2 Tbsp instant oats
Day 6 Check-in
Check out Musas story to motivate you for next week he lost over 32 pounds
with RevAbs httpwwwyoutubecomwatchv=2v7b9qwfQ-
kamplist=PLD12DB548C48D9FE4ampindex=5ampfeature=plpp_video Who is willing to share their experiences and successes so far This is a great
chance to reflect on how well you have done and understand those opportunities
you have to improve in Phase 2
RevAbsreg Challenge Group Guide
Week 6 Schedule Day 1 Strength amp Endurance and Merciless Abs
Day 2 Rev It Up Cardio
Day 3 Power Intervals 2
Day 4 Strength amp Endurance and Merciless Abs
Day 5 Rev It Up Cardio
Day 6 Fat-Burning Abs
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video Check out this weeks video from Brett httpyoutube24BKChPU6dM
Day 2 Nutrition Tip Learning how many calories are in your food is very important It can help you make
better decisions about what you eat Its also helpful to know how many calories you
burn through exercise Because when you realize that youd have to exercise for 2
hours to burn off that one splurge it will make you think twice about eating it in the
first place
Day 3 Fitness Tip Month 2 is the time to get rid of distractions ensure your nutrition is dialed in and
get plenty of sleep Sleep is where your body recovers If you want to push it hard
the next day you need 7 to 8 hours every single night If you arent getting enough of
it you wont be ready for the next workout Sleep is also where muscle grows and if
you dont rest you will not change People who lack sleep also have higher
incidences of poor nutrition So whatever you do get your sleep
Day 4 Weekly
Motivation
Brett says Check your ego at the door and make sure you ask for support when
you need it What can we do to help you
Day 5 Shakeology What junk food did you stop craving since drinking Shakeology
Recipe Date Shake
- 1 scoop Chocolate Shakeology
- 1 cup unsweetened almond milk
- 12 cup plain yogurt
- 1 tsp almond butter
- 2 pitted dates
Day 6 Check-in I know Phase 2 workouts are toughmdashbut you have a rest day tomorrow Be sure to
use that off day to do the things you love Spend time with family go take a walk or
go see a movie You want to keep your life in balance and ensure youre managing
stress levels
RevAbsreg Challenge Group Guide
Week 7 Schedule Day 1 Fat-Burning Abs
Day 2 Power Intervals 2
Day 3 Strength amp Endurance and Merciless Abs
Day 4 Fat-Burning Abs
Day 5 Power Intervals 2
Day 6 Rev It Up Cardio
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video Take a look at this weeks video from Brett httpyoutubepJPtsm5F40Y
Day 2 Nutrition Tip Remember eating better also includes what you drink Avoid the empty
calories in juice soda and alcohol Replace juice with whole fruit including
the skin for fiber and vitamins Avoid soda including diet sodas as a single
can can spike your blood sugar and your body cannot differentiate between
regular and artificial sweeteners And alcohol not only affects blood sugar
and sleep patterns but can alter hormone levels leading to a decrease in fat
loss Your best bet is always water and drinking it continually throughout the
day will keep you hydrated for your workouts Click like if youve cut out
soda and alcohol
Day 3 Fitness Tip As you are doing your workouts make sure you contract your abs on the
way down or lowering phase of each movement (the eccentric phase of the
movement) The way down or eccentric phase is half the repetition and half
the work Dont skip out on 50 of training your abs
Day 4 Motivation
Engagement
Question
This is the halfway mark Lets celebrate your victories no matter how small
or big What are you proud of so far Can you do twice as many squat
thrusts Can you get through the full workout without modifying Please
share
Day 5 Shakeology Tell me some of the awesome compliments you have received since working
out and drinking Shakeologyreg
Recipe Pumpkin Pie
- 1 scoop Chocolate Shakeology
- 12 cup unsweetened canned pumpkin
- 12 tsp cinnamon
- 12 tsp nutmeg
- 1 cup skim milk
Day 6 Check-in
Surround yourself with positive people and inspiring messages Look at
transformation videos on Team Beachbodyreg for inspiration from people just
like you
RevAbsreg Challenge Group Guide
Week 8 Schedule
Day 1 Strength amp Endurance and Merciless Abs
Day 2 Rev It Up Cardio
Day 3 Power Intervals 2
Day 4 Strength amp Endurance and Merciless Abs
Day 5 Rev It Up Cardio
Day 6 Fat-Burning Abs
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video See what Brett has to say about Week 8 httpyoutubeRjT9yQG1VO0
Day 2 Nutrition Tip Dont get in a position where your only option is a cheat mealmdashbe sure on your off
days to cook enough food that you can portion out and refrigerate for the week
That way when you go to school or work throughout the week your food is ready
to go and you always have healthy options
Day 3 Fitness Tip Exhale with force or fire your abs during the way up or lifting phase of each
movement (the concentric phase of the movement) This causes the abs to
contract for power and stability
Day 4 Weekly
Motivation Keep providing positive affirmations to yourself and go into the workouts ready to
push yourself and get the max out of the time you spend doing RevAbs Are your
weights challenging enough Are you going into the RevZone That intensity
could be the difference between meeting your goals and falling short
Day 5 Shakeology Have you been able to give up coffee or soda since drinking Shakeology Recipe Chocolate Minty - 1 scoop Chocolate Shakeology - 1 cup rice milk
- 2 to 3 drops of mint extract
Day 6 Check-in
Dont undersell yourself you have been working hard the last 2 months You are
stronger and in better shape Focus on what you need to do in Phase 3 (starts
next week) to get you even closer to what you set out to do
For some extra motivation check out Arties results with RevAbs httpwwwyoutubecomwatchv=hqOy6DvSKsQamplist=PLD12DB548C48D9FE4amp
index=7ampfeature=plpp_video
RevAbsreg Challenge Group Guide
Week 9 Schedule Day 1 Fat-Burning Abs
Day 2 Power Intervals 2
Day 3 Strength amp Endurance and Merciless Abs
Day 4 Fat-Burning Abs
Day 5 Full Throttle Abs
Day 6 Full Throttle Intervals
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video Check out Bretts video for the start of Phase 3 this week httpyoutubeAeAr8OM-QW0
Day 2 Nutrition Tip Now that we are approaching the final phase you may need to reevaluate
your calorie level If you have lost 10 pounds it is possible you may need
fewer calories than when you began If you have gained muscle you may
require more Visit the Calorie Calculator on Team Beachbody to make
sure you are getting the best possible results
(httpwwwteambeachbodycomeat-smartnutrition-toolscaloric-needs)
Day 3 Fitness Tip Has anyone tried Results and Recovery Formulareg How is it working for
you httpteambeachbodycomshop-shoppingP90XRRFTub
Day 4 Shakeology What is your greatest benefit from drinking Shakeology
Recipe Berry Surprise
- 1 scoop Tropical Strawberry Shakeology
- 1 cup unsweetened almond milk
- 12 cup berry medley
- 1 banana
Day 5 Weekly Motivation Today is the start of Phase 3 Like this post once you have taken your
Day 60 photos Does anyone have results they are comfortable sharing
Day 6 Check-in
As we are starting Phase 3 make your goals visible Readjust and set new
goals for yourself now so that you have a realistic picture of what you can
do in the next 30 days
RevAbsreg Challenge Group Guide
Week 10 Schedule Day 1 Strength amp Endurance and Merciless Abs
Day 2 Rev It Up Cardio
Day 3 Full Throttle Intervals
Day 4 Strength amp Endurance and Merciless Abs
Day 5 Rev It Up Cardio
Day 6 Full Throttle Abs
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video Check out Bretts video for Week 10 httpyoutubeSOeaI0zAod0
Day 2 Nutrition Tip Shop around the perimeter of the grocery storemdashthis is where the natural
and unprocessed foods are like fruits veggies whole grains and meats
The interior isles are where the processed packaged foods are in boxes
bags and cans
Day 3 Fitness Tip Does anyone take omega-3 for inflammation as Brett recommended
(httpteambeachbodycomshop-shoppingCoreOmega3)
Day 4 Weekly Motivation Think about the workouts that were hardest for you in Week 1 What move
have you seen your biggest improvement in at this point
Day 5 Shakeology Try these yummy Shakeology recipes
Creamy Cantaloupe
o 1 scoop Tropical Strawberry Shakeology
o 1 cup rice milk
o 12 cup cantaloupe chunks
Pineapple Pucker
o 1 scoop Greenberry Shakeology
o 1 cup pineapple juice
Day 6 Check-in
Many of lifes failures are people who did not realize how close they were
to success when they gave upmdashThomas Edison
You are almost there
RevAbsreg Challenge Group Guide
Week 11 Schedule Day 1 Power Intervals 2
Day 2 Full Throttle Abs
Day 3 Strength amp Endurance and Merciless Abs
Day 4 Full Throttle Intervals
Day 5 Rev It Up Cardio
Day 6 Strength amp Endurance and Merciless Abs
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Bretts Video Check out Bretts message this week as we approach the finish line httpyoutubessykn3G7HFY
Day 2 Nutrition Tip Brett says Have the right attitude about food This is not a diet Its a
lifestyle
Eat less CRAP
C ndash carbonated drinks
R ndash refined sugar
A ndash artificial sweeteners and colors
P ndash processed foods
Day 3 Fitness Tip Did you know doing short but intense interval workouts that involve
raising the heart rate and then recovering can increase the
metabolism for up to 72 hours Use your heart rate monitor this week
or use the Rev Anthem as Brett does in the workouts to track if youre
raising your heart rate and maximizing your workouts
Day 4 Success Story
Motivational Words
Brett says If you always give 100 you wont have any regrets
Day 5 Shakeology Ever wonder what countries the ingredients in Shakeology came
from
httpwwwyoutubecomwatchv=YwNqCHtKmP4amplist=UUKMBDgXD
Mqw4wQ-OzHEhlIQampindex=67ampfeature=plcp
Make a guilt-free delicious dessert Shakeology Peanut Butter Cups
httpwwwshakeologycomwebshakeologythe-
blogShakeology_Peanut_Butter_Cups_07_11_2012
Day 6 Check-in
Only 2 weeks left Make sure to get your rest today so you can finish
strong in the last couple weeks How are you spending your mercy
day
RevAbsreg Challenge Group Guide
Week 12 Schedule Day 1 Full Throttle Abs
Day 2 Full Throttle Intervals
Day 3 Strength amp Endurance and Merciless Abs
Day 4 Full Throttle Abs
Day 5 Full Throttle Intervals
Day 6 Rev It Up Cardio
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video Were almost there See Bretts message for this week httpyoutubeGmxJovgEV1g
Day 2 Engagement
Question
Always be abcentric Have you been engaging your core even when you
are not working out like Brett says to Like this post if you have
Day 3 Fitness Tip Focus on what you need to do in these last two weeks to get you even
closer to what you set out to do
Day 4 Motivation Brett says Eat dinner at home with your shirt offmdashworks every time
Like this post if youve done it
Day 5 Shakeology Recipe Brett lost 80 lbs and 15 off his waist with Shakeology so Beachbody gave
him $1000 You can win money (up to $100000) if you submit your
Success Story in the Beachbody Challenge too Click the link to learn more
httpwwwshakeologycomwebshakeologythe-
blogBrett_Lost_80_lbs_06_12_12
Recipe Swap Whats your favorite recipe so far
Day 6 Motivation Just one more week to go Rock on everyone
RevAbsreg Challenge Group Guide
Week 13 Schedule ndash Final Week Day 1 Strength amp Endurance and Merciless Abs
Day 2 Rev It Up Cardio
Day 3 Full Throttle Intervals
Day 4 Strength amp Endurance and Merciless Abs
Day 5 Rev It Up Cardio
Day 6 Full Throttle Abs
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Bretts Video Check out Bretts video for our final week
httpyoutubeh2mXYWHbvXw
Day 2 Nutrition Tip Have balance Allow yourself a higher-calorie day once in a while Dont go
crazy but allow yourself to eat a little more of something youve been craving
That way you wont feel so restricted Have a taste instead of eating the whole
treatmdashor make smart substitutions Instead of fried foods have some
edamame Or trade a bowl of ice cream for an ice milk fudge bar
Day 3 Fitness Tip So whats next We are almost done with the program what are you going to
do to keep it up starting next week
If you are looking to continue this journey to get healthier and even more fit
you can do another round of RevAbs or even step up to the RevAbs Deluxe Kit
(httpteambeachbodycomshop-shoppingRevAbsUpgrade) and do another
90 days or just the last 30 days with the Deluxe workouts
You can also try Bretts 4x4 workout
(httpwwwbeachbodycomproductfitness_programsrevabs-4x4do) which
is a high-intensity low-impact 16-minute workout and requires no equipment
Whatever it is do something you enjoy Youll be more likely to stay
consistent
Day 4 Check-in What lifestyle changes whether its fitness or nutrition are you going to keep
going forward Which new ones do you want to incorporate
RevAbsreg Challenge Group Guide
Week 13 Schedule ndash Final Week continued
Day of Week Topic Facebook Post (Copy and Paste)
Day 5 Shakeology Like this post if youve been successful with Shakeology because its a
convenient meal you have ready instead of reaching for junk food
Heres another Shakeology recipe to try
Banana Oatmeal Smoothie
1 scoop Chocolate Shakeology
1 cup almond milk
1 whole banana
1 cup ice
14 cup yogurt (preferably Greek yogurt flavored with honey)
14 cup cooked oatmeal
3 Tbsp almonds
Day 6 Beachbody
Challengetrade
Contest
Congratulations you did it Be sure to take your Day 90 photos and
measurements and take the Fit Test to see your progress Submit and share
your achievement with the Beachbody Challenge at
httpwwwBeachbodyChallengecom so you can get your FREE I Paid My
Dues T-shirt and a chance to win cash and prizes
Does anyone have results or photos they want to share Post them up
RevAbsreg Challenge Group Guide
Week 4 Schedule Day 1 Power Intervals
Day 2 Fire Up Your Abs
Day 3 Total Strength and Mercy Abs
Day 4 Power Intervals
Day 5 Fire Up Your Abs or Rev It Up Cardio
Day 6 Power Intervals
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video Check out this weeks video from Brett httpyoutubeQtcEOff8ZPk
Day 2 Nutrition Tip Timing your preworkout nutrition is important Try eating a very small meal about
two hours before exercising Exercising immediately after eating will lead to a
lack of energy for your workout as your body is focused on digestion
Day 3 Nutrition Tip This may be a time when you are looking to the scale to see those results Many
people who are not seeing the scale move fast enough resort to eating less to
accelerate weight loss That is not the best decision Continue to follow the
Nutrition Guide because you are working out so hard you need more calories
than you did previously to fuel your workouts
Day 4 Weekly
Motivation Have fun with your RevAbs Calendar and check off each day as you go along
Its a fun way to chart your progress and keep you motivated
Day 5 Fitness Tip Lets get ready for Phase 2 Push yourself and do Rev It Up Cardio today Like
this post once youve done it
Day 6 Shakeology Recipe Swap Tell me your favorite Shakeology recipe
Fun Fact Ever wonder what countries the ingredients in Shakeology came from
httpwwwyoutubecomwatchv=YwNqCHtKmP4amplist=UUKMBDgXDMqw4wQ-
OzHEhlIQampindex=67ampfeature=plcp
Recipe Banana Oatmeal
- 1 scoop Chocolate Shakeology - 1 cup almond milk
- 12 banana - 14 cup cooked oatmeal
- 14 cup yogurt (preferably Greek yogurt flavored with honey)
- 1 Tbsp almonds chopped - 1 cup ice
Day 7 Motivation Tip Congrats on getting through the first month This is the time to reset your body
and your mind and prepare for the challenge ahead You have built a strong
foundation and are ready to go to that next level
RevAbsreg Challenge Group Guide
Week 5 Schedule Day 1 Total Strength and Mercy Abs Day 5 Strength amp Endurance and Merciless Abs
Day 2 Fire Up Your Abs Day 6 Fat-Burning Abs
Day 3 Fat-Burning Abs Day 7 Off
Day 4 Power Intervals 2
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video See what Brett has to say about this week httpyoutubeA51BplaKwLM
Day 2 Check-in Pictures and Measurements
Today is Day 30 and its time to take those measurements and photos Some of
you should start seeing those early results Measuring is keymdashif you are only
looking at a number on a scale and arent seeing it move as much as you want
dont be discouraged This is why you measure your body You are most likely
getting stronger while you are burning fatmdashand the scale can fluctuate based on
water and time of day and is not the most accurate gauge of your progress It
could mean a few things but generally its either a matter of 1 Muscle gain and
fat loss balancing each other out or 2 Temporary water retention brought on by
the stress of a new hard program Either way it typically rights itself in Weeks 5
through 6 Like this post once youve taken your measurements and photos
Day 3 Fitness Tip Today is the start of Phase 2 Its time to step it up and kill the plateau as Brett
says As you push yourself harder its also a good time to think about your form
and engaging your core in every exercise You want to maintain good form as
you push yourself harder Its easy to sacrifice when you get tired and weak but
doing so can lead to injury Dont be afraid to check yourself out in a mirror with
a video camera or even a Skypereg session with the rest of the Group Good form
equals good results
Day 4 Nutrition Tip Need more energy before a workout Beachbodys EampE Energy amp Endurancetrade
Formula is a powerful preworkout drink that is scientifically formulated to
dramatically improve your energy endurance strength and focus to help you
take your workout to the next level httpteambeachbodycomshop-
shoppingEandETub Has anyone tried it
Day 5 Shakeology Has Shakeology increased your energy levels and helped you Push Play
Fun Fact Doctors Review $4 for Shakeology is a cheap price to pay for good
quality of life
httpwwwyoutubecomwatchv=G7KKKZyC0E8amplist=UUKMBDgXDMqw4wQ-
OzHEhlIQampindex=32ampfeature=plcp
Recipe Coconut Banana Oat
- 1 scoop Chocolate Shakeology - 1 cup coconut water
- 12 banana - 2 Tbsp instant oats
Day 6 Check-in
Check out Musas story to motivate you for next week he lost over 32 pounds
with RevAbs httpwwwyoutubecomwatchv=2v7b9qwfQ-
kamplist=PLD12DB548C48D9FE4ampindex=5ampfeature=plpp_video Who is willing to share their experiences and successes so far This is a great
chance to reflect on how well you have done and understand those opportunities
you have to improve in Phase 2
RevAbsreg Challenge Group Guide
Week 6 Schedule Day 1 Strength amp Endurance and Merciless Abs
Day 2 Rev It Up Cardio
Day 3 Power Intervals 2
Day 4 Strength amp Endurance and Merciless Abs
Day 5 Rev It Up Cardio
Day 6 Fat-Burning Abs
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video Check out this weeks video from Brett httpyoutube24BKChPU6dM
Day 2 Nutrition Tip Learning how many calories are in your food is very important It can help you make
better decisions about what you eat Its also helpful to know how many calories you
burn through exercise Because when you realize that youd have to exercise for 2
hours to burn off that one splurge it will make you think twice about eating it in the
first place
Day 3 Fitness Tip Month 2 is the time to get rid of distractions ensure your nutrition is dialed in and
get plenty of sleep Sleep is where your body recovers If you want to push it hard
the next day you need 7 to 8 hours every single night If you arent getting enough of
it you wont be ready for the next workout Sleep is also where muscle grows and if
you dont rest you will not change People who lack sleep also have higher
incidences of poor nutrition So whatever you do get your sleep
Day 4 Weekly
Motivation
Brett says Check your ego at the door and make sure you ask for support when
you need it What can we do to help you
Day 5 Shakeology What junk food did you stop craving since drinking Shakeology
Recipe Date Shake
- 1 scoop Chocolate Shakeology
- 1 cup unsweetened almond milk
- 12 cup plain yogurt
- 1 tsp almond butter
- 2 pitted dates
Day 6 Check-in I know Phase 2 workouts are toughmdashbut you have a rest day tomorrow Be sure to
use that off day to do the things you love Spend time with family go take a walk or
go see a movie You want to keep your life in balance and ensure youre managing
stress levels
RevAbsreg Challenge Group Guide
Week 7 Schedule Day 1 Fat-Burning Abs
Day 2 Power Intervals 2
Day 3 Strength amp Endurance and Merciless Abs
Day 4 Fat-Burning Abs
Day 5 Power Intervals 2
Day 6 Rev It Up Cardio
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video Take a look at this weeks video from Brett httpyoutubepJPtsm5F40Y
Day 2 Nutrition Tip Remember eating better also includes what you drink Avoid the empty
calories in juice soda and alcohol Replace juice with whole fruit including
the skin for fiber and vitamins Avoid soda including diet sodas as a single
can can spike your blood sugar and your body cannot differentiate between
regular and artificial sweeteners And alcohol not only affects blood sugar
and sleep patterns but can alter hormone levels leading to a decrease in fat
loss Your best bet is always water and drinking it continually throughout the
day will keep you hydrated for your workouts Click like if youve cut out
soda and alcohol
Day 3 Fitness Tip As you are doing your workouts make sure you contract your abs on the
way down or lowering phase of each movement (the eccentric phase of the
movement) The way down or eccentric phase is half the repetition and half
the work Dont skip out on 50 of training your abs
Day 4 Motivation
Engagement
Question
This is the halfway mark Lets celebrate your victories no matter how small
or big What are you proud of so far Can you do twice as many squat
thrusts Can you get through the full workout without modifying Please
share
Day 5 Shakeology Tell me some of the awesome compliments you have received since working
out and drinking Shakeologyreg
Recipe Pumpkin Pie
- 1 scoop Chocolate Shakeology
- 12 cup unsweetened canned pumpkin
- 12 tsp cinnamon
- 12 tsp nutmeg
- 1 cup skim milk
Day 6 Check-in
Surround yourself with positive people and inspiring messages Look at
transformation videos on Team Beachbodyreg for inspiration from people just
like you
RevAbsreg Challenge Group Guide
Week 8 Schedule
Day 1 Strength amp Endurance and Merciless Abs
Day 2 Rev It Up Cardio
Day 3 Power Intervals 2
Day 4 Strength amp Endurance and Merciless Abs
Day 5 Rev It Up Cardio
Day 6 Fat-Burning Abs
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video See what Brett has to say about Week 8 httpyoutubeRjT9yQG1VO0
Day 2 Nutrition Tip Dont get in a position where your only option is a cheat mealmdashbe sure on your off
days to cook enough food that you can portion out and refrigerate for the week
That way when you go to school or work throughout the week your food is ready
to go and you always have healthy options
Day 3 Fitness Tip Exhale with force or fire your abs during the way up or lifting phase of each
movement (the concentric phase of the movement) This causes the abs to
contract for power and stability
Day 4 Weekly
Motivation Keep providing positive affirmations to yourself and go into the workouts ready to
push yourself and get the max out of the time you spend doing RevAbs Are your
weights challenging enough Are you going into the RevZone That intensity
could be the difference between meeting your goals and falling short
Day 5 Shakeology Have you been able to give up coffee or soda since drinking Shakeology Recipe Chocolate Minty - 1 scoop Chocolate Shakeology - 1 cup rice milk
- 2 to 3 drops of mint extract
Day 6 Check-in
Dont undersell yourself you have been working hard the last 2 months You are
stronger and in better shape Focus on what you need to do in Phase 3 (starts
next week) to get you even closer to what you set out to do
For some extra motivation check out Arties results with RevAbs httpwwwyoutubecomwatchv=hqOy6DvSKsQamplist=PLD12DB548C48D9FE4amp
index=7ampfeature=plpp_video
RevAbsreg Challenge Group Guide
Week 9 Schedule Day 1 Fat-Burning Abs
Day 2 Power Intervals 2
Day 3 Strength amp Endurance and Merciless Abs
Day 4 Fat-Burning Abs
Day 5 Full Throttle Abs
Day 6 Full Throttle Intervals
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video Check out Bretts video for the start of Phase 3 this week httpyoutubeAeAr8OM-QW0
Day 2 Nutrition Tip Now that we are approaching the final phase you may need to reevaluate
your calorie level If you have lost 10 pounds it is possible you may need
fewer calories than when you began If you have gained muscle you may
require more Visit the Calorie Calculator on Team Beachbody to make
sure you are getting the best possible results
(httpwwwteambeachbodycomeat-smartnutrition-toolscaloric-needs)
Day 3 Fitness Tip Has anyone tried Results and Recovery Formulareg How is it working for
you httpteambeachbodycomshop-shoppingP90XRRFTub
Day 4 Shakeology What is your greatest benefit from drinking Shakeology
Recipe Berry Surprise
- 1 scoop Tropical Strawberry Shakeology
- 1 cup unsweetened almond milk
- 12 cup berry medley
- 1 banana
Day 5 Weekly Motivation Today is the start of Phase 3 Like this post once you have taken your
Day 60 photos Does anyone have results they are comfortable sharing
Day 6 Check-in
As we are starting Phase 3 make your goals visible Readjust and set new
goals for yourself now so that you have a realistic picture of what you can
do in the next 30 days
RevAbsreg Challenge Group Guide
Week 10 Schedule Day 1 Strength amp Endurance and Merciless Abs
Day 2 Rev It Up Cardio
Day 3 Full Throttle Intervals
Day 4 Strength amp Endurance and Merciless Abs
Day 5 Rev It Up Cardio
Day 6 Full Throttle Abs
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video Check out Bretts video for Week 10 httpyoutubeSOeaI0zAod0
Day 2 Nutrition Tip Shop around the perimeter of the grocery storemdashthis is where the natural
and unprocessed foods are like fruits veggies whole grains and meats
The interior isles are where the processed packaged foods are in boxes
bags and cans
Day 3 Fitness Tip Does anyone take omega-3 for inflammation as Brett recommended
(httpteambeachbodycomshop-shoppingCoreOmega3)
Day 4 Weekly Motivation Think about the workouts that were hardest for you in Week 1 What move
have you seen your biggest improvement in at this point
Day 5 Shakeology Try these yummy Shakeology recipes
Creamy Cantaloupe
o 1 scoop Tropical Strawberry Shakeology
o 1 cup rice milk
o 12 cup cantaloupe chunks
Pineapple Pucker
o 1 scoop Greenberry Shakeology
o 1 cup pineapple juice
Day 6 Check-in
Many of lifes failures are people who did not realize how close they were
to success when they gave upmdashThomas Edison
You are almost there
RevAbsreg Challenge Group Guide
Week 11 Schedule Day 1 Power Intervals 2
Day 2 Full Throttle Abs
Day 3 Strength amp Endurance and Merciless Abs
Day 4 Full Throttle Intervals
Day 5 Rev It Up Cardio
Day 6 Strength amp Endurance and Merciless Abs
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Bretts Video Check out Bretts message this week as we approach the finish line httpyoutubessykn3G7HFY
Day 2 Nutrition Tip Brett says Have the right attitude about food This is not a diet Its a
lifestyle
Eat less CRAP
C ndash carbonated drinks
R ndash refined sugar
A ndash artificial sweeteners and colors
P ndash processed foods
Day 3 Fitness Tip Did you know doing short but intense interval workouts that involve
raising the heart rate and then recovering can increase the
metabolism for up to 72 hours Use your heart rate monitor this week
or use the Rev Anthem as Brett does in the workouts to track if youre
raising your heart rate and maximizing your workouts
Day 4 Success Story
Motivational Words
Brett says If you always give 100 you wont have any regrets
Day 5 Shakeology Ever wonder what countries the ingredients in Shakeology came
from
httpwwwyoutubecomwatchv=YwNqCHtKmP4amplist=UUKMBDgXD
Mqw4wQ-OzHEhlIQampindex=67ampfeature=plcp
Make a guilt-free delicious dessert Shakeology Peanut Butter Cups
httpwwwshakeologycomwebshakeologythe-
blogShakeology_Peanut_Butter_Cups_07_11_2012
Day 6 Check-in
Only 2 weeks left Make sure to get your rest today so you can finish
strong in the last couple weeks How are you spending your mercy
day
RevAbsreg Challenge Group Guide
Week 12 Schedule Day 1 Full Throttle Abs
Day 2 Full Throttle Intervals
Day 3 Strength amp Endurance and Merciless Abs
Day 4 Full Throttle Abs
Day 5 Full Throttle Intervals
Day 6 Rev It Up Cardio
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video Were almost there See Bretts message for this week httpyoutubeGmxJovgEV1g
Day 2 Engagement
Question
Always be abcentric Have you been engaging your core even when you
are not working out like Brett says to Like this post if you have
Day 3 Fitness Tip Focus on what you need to do in these last two weeks to get you even
closer to what you set out to do
Day 4 Motivation Brett says Eat dinner at home with your shirt offmdashworks every time
Like this post if youve done it
Day 5 Shakeology Recipe Brett lost 80 lbs and 15 off his waist with Shakeology so Beachbody gave
him $1000 You can win money (up to $100000) if you submit your
Success Story in the Beachbody Challenge too Click the link to learn more
httpwwwshakeologycomwebshakeologythe-
blogBrett_Lost_80_lbs_06_12_12
Recipe Swap Whats your favorite recipe so far
Day 6 Motivation Just one more week to go Rock on everyone
RevAbsreg Challenge Group Guide
Week 13 Schedule ndash Final Week Day 1 Strength amp Endurance and Merciless Abs
Day 2 Rev It Up Cardio
Day 3 Full Throttle Intervals
Day 4 Strength amp Endurance and Merciless Abs
Day 5 Rev It Up Cardio
Day 6 Full Throttle Abs
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Bretts Video Check out Bretts video for our final week
httpyoutubeh2mXYWHbvXw
Day 2 Nutrition Tip Have balance Allow yourself a higher-calorie day once in a while Dont go
crazy but allow yourself to eat a little more of something youve been craving
That way you wont feel so restricted Have a taste instead of eating the whole
treatmdashor make smart substitutions Instead of fried foods have some
edamame Or trade a bowl of ice cream for an ice milk fudge bar
Day 3 Fitness Tip So whats next We are almost done with the program what are you going to
do to keep it up starting next week
If you are looking to continue this journey to get healthier and even more fit
you can do another round of RevAbs or even step up to the RevAbs Deluxe Kit
(httpteambeachbodycomshop-shoppingRevAbsUpgrade) and do another
90 days or just the last 30 days with the Deluxe workouts
You can also try Bretts 4x4 workout
(httpwwwbeachbodycomproductfitness_programsrevabs-4x4do) which
is a high-intensity low-impact 16-minute workout and requires no equipment
Whatever it is do something you enjoy Youll be more likely to stay
consistent
Day 4 Check-in What lifestyle changes whether its fitness or nutrition are you going to keep
going forward Which new ones do you want to incorporate
RevAbsreg Challenge Group Guide
Week 13 Schedule ndash Final Week continued
Day of Week Topic Facebook Post (Copy and Paste)
Day 5 Shakeology Like this post if youve been successful with Shakeology because its a
convenient meal you have ready instead of reaching for junk food
Heres another Shakeology recipe to try
Banana Oatmeal Smoothie
1 scoop Chocolate Shakeology
1 cup almond milk
1 whole banana
1 cup ice
14 cup yogurt (preferably Greek yogurt flavored with honey)
14 cup cooked oatmeal
3 Tbsp almonds
Day 6 Beachbody
Challengetrade
Contest
Congratulations you did it Be sure to take your Day 90 photos and
measurements and take the Fit Test to see your progress Submit and share
your achievement with the Beachbody Challenge at
httpwwwBeachbodyChallengecom so you can get your FREE I Paid My
Dues T-shirt and a chance to win cash and prizes
Does anyone have results or photos they want to share Post them up
RevAbsreg Challenge Group Guide
Week 5 Schedule Day 1 Total Strength and Mercy Abs Day 5 Strength amp Endurance and Merciless Abs
Day 2 Fire Up Your Abs Day 6 Fat-Burning Abs
Day 3 Fat-Burning Abs Day 7 Off
Day 4 Power Intervals 2
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video See what Brett has to say about this week httpyoutubeA51BplaKwLM
Day 2 Check-in Pictures and Measurements
Today is Day 30 and its time to take those measurements and photos Some of
you should start seeing those early results Measuring is keymdashif you are only
looking at a number on a scale and arent seeing it move as much as you want
dont be discouraged This is why you measure your body You are most likely
getting stronger while you are burning fatmdashand the scale can fluctuate based on
water and time of day and is not the most accurate gauge of your progress It
could mean a few things but generally its either a matter of 1 Muscle gain and
fat loss balancing each other out or 2 Temporary water retention brought on by
the stress of a new hard program Either way it typically rights itself in Weeks 5
through 6 Like this post once youve taken your measurements and photos
Day 3 Fitness Tip Today is the start of Phase 2 Its time to step it up and kill the plateau as Brett
says As you push yourself harder its also a good time to think about your form
and engaging your core in every exercise You want to maintain good form as
you push yourself harder Its easy to sacrifice when you get tired and weak but
doing so can lead to injury Dont be afraid to check yourself out in a mirror with
a video camera or even a Skypereg session with the rest of the Group Good form
equals good results
Day 4 Nutrition Tip Need more energy before a workout Beachbodys EampE Energy amp Endurancetrade
Formula is a powerful preworkout drink that is scientifically formulated to
dramatically improve your energy endurance strength and focus to help you
take your workout to the next level httpteambeachbodycomshop-
shoppingEandETub Has anyone tried it
Day 5 Shakeology Has Shakeology increased your energy levels and helped you Push Play
Fun Fact Doctors Review $4 for Shakeology is a cheap price to pay for good
quality of life
httpwwwyoutubecomwatchv=G7KKKZyC0E8amplist=UUKMBDgXDMqw4wQ-
OzHEhlIQampindex=32ampfeature=plcp
Recipe Coconut Banana Oat
- 1 scoop Chocolate Shakeology - 1 cup coconut water
- 12 banana - 2 Tbsp instant oats
Day 6 Check-in
Check out Musas story to motivate you for next week he lost over 32 pounds
with RevAbs httpwwwyoutubecomwatchv=2v7b9qwfQ-
kamplist=PLD12DB548C48D9FE4ampindex=5ampfeature=plpp_video Who is willing to share their experiences and successes so far This is a great
chance to reflect on how well you have done and understand those opportunities
you have to improve in Phase 2
RevAbsreg Challenge Group Guide
Week 6 Schedule Day 1 Strength amp Endurance and Merciless Abs
Day 2 Rev It Up Cardio
Day 3 Power Intervals 2
Day 4 Strength amp Endurance and Merciless Abs
Day 5 Rev It Up Cardio
Day 6 Fat-Burning Abs
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video Check out this weeks video from Brett httpyoutube24BKChPU6dM
Day 2 Nutrition Tip Learning how many calories are in your food is very important It can help you make
better decisions about what you eat Its also helpful to know how many calories you
burn through exercise Because when you realize that youd have to exercise for 2
hours to burn off that one splurge it will make you think twice about eating it in the
first place
Day 3 Fitness Tip Month 2 is the time to get rid of distractions ensure your nutrition is dialed in and
get plenty of sleep Sleep is where your body recovers If you want to push it hard
the next day you need 7 to 8 hours every single night If you arent getting enough of
it you wont be ready for the next workout Sleep is also where muscle grows and if
you dont rest you will not change People who lack sleep also have higher
incidences of poor nutrition So whatever you do get your sleep
Day 4 Weekly
Motivation
Brett says Check your ego at the door and make sure you ask for support when
you need it What can we do to help you
Day 5 Shakeology What junk food did you stop craving since drinking Shakeology
Recipe Date Shake
- 1 scoop Chocolate Shakeology
- 1 cup unsweetened almond milk
- 12 cup plain yogurt
- 1 tsp almond butter
- 2 pitted dates
Day 6 Check-in I know Phase 2 workouts are toughmdashbut you have a rest day tomorrow Be sure to
use that off day to do the things you love Spend time with family go take a walk or
go see a movie You want to keep your life in balance and ensure youre managing
stress levels
RevAbsreg Challenge Group Guide
Week 7 Schedule Day 1 Fat-Burning Abs
Day 2 Power Intervals 2
Day 3 Strength amp Endurance and Merciless Abs
Day 4 Fat-Burning Abs
Day 5 Power Intervals 2
Day 6 Rev It Up Cardio
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video Take a look at this weeks video from Brett httpyoutubepJPtsm5F40Y
Day 2 Nutrition Tip Remember eating better also includes what you drink Avoid the empty
calories in juice soda and alcohol Replace juice with whole fruit including
the skin for fiber and vitamins Avoid soda including diet sodas as a single
can can spike your blood sugar and your body cannot differentiate between
regular and artificial sweeteners And alcohol not only affects blood sugar
and sleep patterns but can alter hormone levels leading to a decrease in fat
loss Your best bet is always water and drinking it continually throughout the
day will keep you hydrated for your workouts Click like if youve cut out
soda and alcohol
Day 3 Fitness Tip As you are doing your workouts make sure you contract your abs on the
way down or lowering phase of each movement (the eccentric phase of the
movement) The way down or eccentric phase is half the repetition and half
the work Dont skip out on 50 of training your abs
Day 4 Motivation
Engagement
Question
This is the halfway mark Lets celebrate your victories no matter how small
or big What are you proud of so far Can you do twice as many squat
thrusts Can you get through the full workout without modifying Please
share
Day 5 Shakeology Tell me some of the awesome compliments you have received since working
out and drinking Shakeologyreg
Recipe Pumpkin Pie
- 1 scoop Chocolate Shakeology
- 12 cup unsweetened canned pumpkin
- 12 tsp cinnamon
- 12 tsp nutmeg
- 1 cup skim milk
Day 6 Check-in
Surround yourself with positive people and inspiring messages Look at
transformation videos on Team Beachbodyreg for inspiration from people just
like you
RevAbsreg Challenge Group Guide
Week 8 Schedule
Day 1 Strength amp Endurance and Merciless Abs
Day 2 Rev It Up Cardio
Day 3 Power Intervals 2
Day 4 Strength amp Endurance and Merciless Abs
Day 5 Rev It Up Cardio
Day 6 Fat-Burning Abs
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video See what Brett has to say about Week 8 httpyoutubeRjT9yQG1VO0
Day 2 Nutrition Tip Dont get in a position where your only option is a cheat mealmdashbe sure on your off
days to cook enough food that you can portion out and refrigerate for the week
That way when you go to school or work throughout the week your food is ready
to go and you always have healthy options
Day 3 Fitness Tip Exhale with force or fire your abs during the way up or lifting phase of each
movement (the concentric phase of the movement) This causes the abs to
contract for power and stability
Day 4 Weekly
Motivation Keep providing positive affirmations to yourself and go into the workouts ready to
push yourself and get the max out of the time you spend doing RevAbs Are your
weights challenging enough Are you going into the RevZone That intensity
could be the difference between meeting your goals and falling short
Day 5 Shakeology Have you been able to give up coffee or soda since drinking Shakeology Recipe Chocolate Minty - 1 scoop Chocolate Shakeology - 1 cup rice milk
- 2 to 3 drops of mint extract
Day 6 Check-in
Dont undersell yourself you have been working hard the last 2 months You are
stronger and in better shape Focus on what you need to do in Phase 3 (starts
next week) to get you even closer to what you set out to do
For some extra motivation check out Arties results with RevAbs httpwwwyoutubecomwatchv=hqOy6DvSKsQamplist=PLD12DB548C48D9FE4amp
index=7ampfeature=plpp_video
RevAbsreg Challenge Group Guide
Week 9 Schedule Day 1 Fat-Burning Abs
Day 2 Power Intervals 2
Day 3 Strength amp Endurance and Merciless Abs
Day 4 Fat-Burning Abs
Day 5 Full Throttle Abs
Day 6 Full Throttle Intervals
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video Check out Bretts video for the start of Phase 3 this week httpyoutubeAeAr8OM-QW0
Day 2 Nutrition Tip Now that we are approaching the final phase you may need to reevaluate
your calorie level If you have lost 10 pounds it is possible you may need
fewer calories than when you began If you have gained muscle you may
require more Visit the Calorie Calculator on Team Beachbody to make
sure you are getting the best possible results
(httpwwwteambeachbodycomeat-smartnutrition-toolscaloric-needs)
Day 3 Fitness Tip Has anyone tried Results and Recovery Formulareg How is it working for
you httpteambeachbodycomshop-shoppingP90XRRFTub
Day 4 Shakeology What is your greatest benefit from drinking Shakeology
Recipe Berry Surprise
- 1 scoop Tropical Strawberry Shakeology
- 1 cup unsweetened almond milk
- 12 cup berry medley
- 1 banana
Day 5 Weekly Motivation Today is the start of Phase 3 Like this post once you have taken your
Day 60 photos Does anyone have results they are comfortable sharing
Day 6 Check-in
As we are starting Phase 3 make your goals visible Readjust and set new
goals for yourself now so that you have a realistic picture of what you can
do in the next 30 days
RevAbsreg Challenge Group Guide
Week 10 Schedule Day 1 Strength amp Endurance and Merciless Abs
Day 2 Rev It Up Cardio
Day 3 Full Throttle Intervals
Day 4 Strength amp Endurance and Merciless Abs
Day 5 Rev It Up Cardio
Day 6 Full Throttle Abs
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video Check out Bretts video for Week 10 httpyoutubeSOeaI0zAod0
Day 2 Nutrition Tip Shop around the perimeter of the grocery storemdashthis is where the natural
and unprocessed foods are like fruits veggies whole grains and meats
The interior isles are where the processed packaged foods are in boxes
bags and cans
Day 3 Fitness Tip Does anyone take omega-3 for inflammation as Brett recommended
(httpteambeachbodycomshop-shoppingCoreOmega3)
Day 4 Weekly Motivation Think about the workouts that were hardest for you in Week 1 What move
have you seen your biggest improvement in at this point
Day 5 Shakeology Try these yummy Shakeology recipes
Creamy Cantaloupe
o 1 scoop Tropical Strawberry Shakeology
o 1 cup rice milk
o 12 cup cantaloupe chunks
Pineapple Pucker
o 1 scoop Greenberry Shakeology
o 1 cup pineapple juice
Day 6 Check-in
Many of lifes failures are people who did not realize how close they were
to success when they gave upmdashThomas Edison
You are almost there
RevAbsreg Challenge Group Guide
Week 11 Schedule Day 1 Power Intervals 2
Day 2 Full Throttle Abs
Day 3 Strength amp Endurance and Merciless Abs
Day 4 Full Throttle Intervals
Day 5 Rev It Up Cardio
Day 6 Strength amp Endurance and Merciless Abs
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Bretts Video Check out Bretts message this week as we approach the finish line httpyoutubessykn3G7HFY
Day 2 Nutrition Tip Brett says Have the right attitude about food This is not a diet Its a
lifestyle
Eat less CRAP
C ndash carbonated drinks
R ndash refined sugar
A ndash artificial sweeteners and colors
P ndash processed foods
Day 3 Fitness Tip Did you know doing short but intense interval workouts that involve
raising the heart rate and then recovering can increase the
metabolism for up to 72 hours Use your heart rate monitor this week
or use the Rev Anthem as Brett does in the workouts to track if youre
raising your heart rate and maximizing your workouts
Day 4 Success Story
Motivational Words
Brett says If you always give 100 you wont have any regrets
Day 5 Shakeology Ever wonder what countries the ingredients in Shakeology came
from
httpwwwyoutubecomwatchv=YwNqCHtKmP4amplist=UUKMBDgXD
Mqw4wQ-OzHEhlIQampindex=67ampfeature=plcp
Make a guilt-free delicious dessert Shakeology Peanut Butter Cups
httpwwwshakeologycomwebshakeologythe-
blogShakeology_Peanut_Butter_Cups_07_11_2012
Day 6 Check-in
Only 2 weeks left Make sure to get your rest today so you can finish
strong in the last couple weeks How are you spending your mercy
day
RevAbsreg Challenge Group Guide
Week 12 Schedule Day 1 Full Throttle Abs
Day 2 Full Throttle Intervals
Day 3 Strength amp Endurance and Merciless Abs
Day 4 Full Throttle Abs
Day 5 Full Throttle Intervals
Day 6 Rev It Up Cardio
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video Were almost there See Bretts message for this week httpyoutubeGmxJovgEV1g
Day 2 Engagement
Question
Always be abcentric Have you been engaging your core even when you
are not working out like Brett says to Like this post if you have
Day 3 Fitness Tip Focus on what you need to do in these last two weeks to get you even
closer to what you set out to do
Day 4 Motivation Brett says Eat dinner at home with your shirt offmdashworks every time
Like this post if youve done it
Day 5 Shakeology Recipe Brett lost 80 lbs and 15 off his waist with Shakeology so Beachbody gave
him $1000 You can win money (up to $100000) if you submit your
Success Story in the Beachbody Challenge too Click the link to learn more
httpwwwshakeologycomwebshakeologythe-
blogBrett_Lost_80_lbs_06_12_12
Recipe Swap Whats your favorite recipe so far
Day 6 Motivation Just one more week to go Rock on everyone
RevAbsreg Challenge Group Guide
Week 13 Schedule ndash Final Week Day 1 Strength amp Endurance and Merciless Abs
Day 2 Rev It Up Cardio
Day 3 Full Throttle Intervals
Day 4 Strength amp Endurance and Merciless Abs
Day 5 Rev It Up Cardio
Day 6 Full Throttle Abs
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Bretts Video Check out Bretts video for our final week
httpyoutubeh2mXYWHbvXw
Day 2 Nutrition Tip Have balance Allow yourself a higher-calorie day once in a while Dont go
crazy but allow yourself to eat a little more of something youve been craving
That way you wont feel so restricted Have a taste instead of eating the whole
treatmdashor make smart substitutions Instead of fried foods have some
edamame Or trade a bowl of ice cream for an ice milk fudge bar
Day 3 Fitness Tip So whats next We are almost done with the program what are you going to
do to keep it up starting next week
If you are looking to continue this journey to get healthier and even more fit
you can do another round of RevAbs or even step up to the RevAbs Deluxe Kit
(httpteambeachbodycomshop-shoppingRevAbsUpgrade) and do another
90 days or just the last 30 days with the Deluxe workouts
You can also try Bretts 4x4 workout
(httpwwwbeachbodycomproductfitness_programsrevabs-4x4do) which
is a high-intensity low-impact 16-minute workout and requires no equipment
Whatever it is do something you enjoy Youll be more likely to stay
consistent
Day 4 Check-in What lifestyle changes whether its fitness or nutrition are you going to keep
going forward Which new ones do you want to incorporate
RevAbsreg Challenge Group Guide
Week 13 Schedule ndash Final Week continued
Day of Week Topic Facebook Post (Copy and Paste)
Day 5 Shakeology Like this post if youve been successful with Shakeology because its a
convenient meal you have ready instead of reaching for junk food
Heres another Shakeology recipe to try
Banana Oatmeal Smoothie
1 scoop Chocolate Shakeology
1 cup almond milk
1 whole banana
1 cup ice
14 cup yogurt (preferably Greek yogurt flavored with honey)
14 cup cooked oatmeal
3 Tbsp almonds
Day 6 Beachbody
Challengetrade
Contest
Congratulations you did it Be sure to take your Day 90 photos and
measurements and take the Fit Test to see your progress Submit and share
your achievement with the Beachbody Challenge at
httpwwwBeachbodyChallengecom so you can get your FREE I Paid My
Dues T-shirt and a chance to win cash and prizes
Does anyone have results or photos they want to share Post them up
RevAbsreg Challenge Group Guide
Week 6 Schedule Day 1 Strength amp Endurance and Merciless Abs
Day 2 Rev It Up Cardio
Day 3 Power Intervals 2
Day 4 Strength amp Endurance and Merciless Abs
Day 5 Rev It Up Cardio
Day 6 Fat-Burning Abs
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video Check out this weeks video from Brett httpyoutube24BKChPU6dM
Day 2 Nutrition Tip Learning how many calories are in your food is very important It can help you make
better decisions about what you eat Its also helpful to know how many calories you
burn through exercise Because when you realize that youd have to exercise for 2
hours to burn off that one splurge it will make you think twice about eating it in the
first place
Day 3 Fitness Tip Month 2 is the time to get rid of distractions ensure your nutrition is dialed in and
get plenty of sleep Sleep is where your body recovers If you want to push it hard
the next day you need 7 to 8 hours every single night If you arent getting enough of
it you wont be ready for the next workout Sleep is also where muscle grows and if
you dont rest you will not change People who lack sleep also have higher
incidences of poor nutrition So whatever you do get your sleep
Day 4 Weekly
Motivation
Brett says Check your ego at the door and make sure you ask for support when
you need it What can we do to help you
Day 5 Shakeology What junk food did you stop craving since drinking Shakeology
Recipe Date Shake
- 1 scoop Chocolate Shakeology
- 1 cup unsweetened almond milk
- 12 cup plain yogurt
- 1 tsp almond butter
- 2 pitted dates
Day 6 Check-in I know Phase 2 workouts are toughmdashbut you have a rest day tomorrow Be sure to
use that off day to do the things you love Spend time with family go take a walk or
go see a movie You want to keep your life in balance and ensure youre managing
stress levels
RevAbsreg Challenge Group Guide
Week 7 Schedule Day 1 Fat-Burning Abs
Day 2 Power Intervals 2
Day 3 Strength amp Endurance and Merciless Abs
Day 4 Fat-Burning Abs
Day 5 Power Intervals 2
Day 6 Rev It Up Cardio
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video Take a look at this weeks video from Brett httpyoutubepJPtsm5F40Y
Day 2 Nutrition Tip Remember eating better also includes what you drink Avoid the empty
calories in juice soda and alcohol Replace juice with whole fruit including
the skin for fiber and vitamins Avoid soda including diet sodas as a single
can can spike your blood sugar and your body cannot differentiate between
regular and artificial sweeteners And alcohol not only affects blood sugar
and sleep patterns but can alter hormone levels leading to a decrease in fat
loss Your best bet is always water and drinking it continually throughout the
day will keep you hydrated for your workouts Click like if youve cut out
soda and alcohol
Day 3 Fitness Tip As you are doing your workouts make sure you contract your abs on the
way down or lowering phase of each movement (the eccentric phase of the
movement) The way down or eccentric phase is half the repetition and half
the work Dont skip out on 50 of training your abs
Day 4 Motivation
Engagement
Question
This is the halfway mark Lets celebrate your victories no matter how small
or big What are you proud of so far Can you do twice as many squat
thrusts Can you get through the full workout without modifying Please
share
Day 5 Shakeology Tell me some of the awesome compliments you have received since working
out and drinking Shakeologyreg
Recipe Pumpkin Pie
- 1 scoop Chocolate Shakeology
- 12 cup unsweetened canned pumpkin
- 12 tsp cinnamon
- 12 tsp nutmeg
- 1 cup skim milk
Day 6 Check-in
Surround yourself with positive people and inspiring messages Look at
transformation videos on Team Beachbodyreg for inspiration from people just
like you
RevAbsreg Challenge Group Guide
Week 8 Schedule
Day 1 Strength amp Endurance and Merciless Abs
Day 2 Rev It Up Cardio
Day 3 Power Intervals 2
Day 4 Strength amp Endurance and Merciless Abs
Day 5 Rev It Up Cardio
Day 6 Fat-Burning Abs
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video See what Brett has to say about Week 8 httpyoutubeRjT9yQG1VO0
Day 2 Nutrition Tip Dont get in a position where your only option is a cheat mealmdashbe sure on your off
days to cook enough food that you can portion out and refrigerate for the week
That way when you go to school or work throughout the week your food is ready
to go and you always have healthy options
Day 3 Fitness Tip Exhale with force or fire your abs during the way up or lifting phase of each
movement (the concentric phase of the movement) This causes the abs to
contract for power and stability
Day 4 Weekly
Motivation Keep providing positive affirmations to yourself and go into the workouts ready to
push yourself and get the max out of the time you spend doing RevAbs Are your
weights challenging enough Are you going into the RevZone That intensity
could be the difference between meeting your goals and falling short
Day 5 Shakeology Have you been able to give up coffee or soda since drinking Shakeology Recipe Chocolate Minty - 1 scoop Chocolate Shakeology - 1 cup rice milk
- 2 to 3 drops of mint extract
Day 6 Check-in
Dont undersell yourself you have been working hard the last 2 months You are
stronger and in better shape Focus on what you need to do in Phase 3 (starts
next week) to get you even closer to what you set out to do
For some extra motivation check out Arties results with RevAbs httpwwwyoutubecomwatchv=hqOy6DvSKsQamplist=PLD12DB548C48D9FE4amp
index=7ampfeature=plpp_video
RevAbsreg Challenge Group Guide
Week 9 Schedule Day 1 Fat-Burning Abs
Day 2 Power Intervals 2
Day 3 Strength amp Endurance and Merciless Abs
Day 4 Fat-Burning Abs
Day 5 Full Throttle Abs
Day 6 Full Throttle Intervals
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video Check out Bretts video for the start of Phase 3 this week httpyoutubeAeAr8OM-QW0
Day 2 Nutrition Tip Now that we are approaching the final phase you may need to reevaluate
your calorie level If you have lost 10 pounds it is possible you may need
fewer calories than when you began If you have gained muscle you may
require more Visit the Calorie Calculator on Team Beachbody to make
sure you are getting the best possible results
(httpwwwteambeachbodycomeat-smartnutrition-toolscaloric-needs)
Day 3 Fitness Tip Has anyone tried Results and Recovery Formulareg How is it working for
you httpteambeachbodycomshop-shoppingP90XRRFTub
Day 4 Shakeology What is your greatest benefit from drinking Shakeology
Recipe Berry Surprise
- 1 scoop Tropical Strawberry Shakeology
- 1 cup unsweetened almond milk
- 12 cup berry medley
- 1 banana
Day 5 Weekly Motivation Today is the start of Phase 3 Like this post once you have taken your
Day 60 photos Does anyone have results they are comfortable sharing
Day 6 Check-in
As we are starting Phase 3 make your goals visible Readjust and set new
goals for yourself now so that you have a realistic picture of what you can
do in the next 30 days
RevAbsreg Challenge Group Guide
Week 10 Schedule Day 1 Strength amp Endurance and Merciless Abs
Day 2 Rev It Up Cardio
Day 3 Full Throttle Intervals
Day 4 Strength amp Endurance and Merciless Abs
Day 5 Rev It Up Cardio
Day 6 Full Throttle Abs
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video Check out Bretts video for Week 10 httpyoutubeSOeaI0zAod0
Day 2 Nutrition Tip Shop around the perimeter of the grocery storemdashthis is where the natural
and unprocessed foods are like fruits veggies whole grains and meats
The interior isles are where the processed packaged foods are in boxes
bags and cans
Day 3 Fitness Tip Does anyone take omega-3 for inflammation as Brett recommended
(httpteambeachbodycomshop-shoppingCoreOmega3)
Day 4 Weekly Motivation Think about the workouts that were hardest for you in Week 1 What move
have you seen your biggest improvement in at this point
Day 5 Shakeology Try these yummy Shakeology recipes
Creamy Cantaloupe
o 1 scoop Tropical Strawberry Shakeology
o 1 cup rice milk
o 12 cup cantaloupe chunks
Pineapple Pucker
o 1 scoop Greenberry Shakeology
o 1 cup pineapple juice
Day 6 Check-in
Many of lifes failures are people who did not realize how close they were
to success when they gave upmdashThomas Edison
You are almost there
RevAbsreg Challenge Group Guide
Week 11 Schedule Day 1 Power Intervals 2
Day 2 Full Throttle Abs
Day 3 Strength amp Endurance and Merciless Abs
Day 4 Full Throttle Intervals
Day 5 Rev It Up Cardio
Day 6 Strength amp Endurance and Merciless Abs
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Bretts Video Check out Bretts message this week as we approach the finish line httpyoutubessykn3G7HFY
Day 2 Nutrition Tip Brett says Have the right attitude about food This is not a diet Its a
lifestyle
Eat less CRAP
C ndash carbonated drinks
R ndash refined sugar
A ndash artificial sweeteners and colors
P ndash processed foods
Day 3 Fitness Tip Did you know doing short but intense interval workouts that involve
raising the heart rate and then recovering can increase the
metabolism for up to 72 hours Use your heart rate monitor this week
or use the Rev Anthem as Brett does in the workouts to track if youre
raising your heart rate and maximizing your workouts
Day 4 Success Story
Motivational Words
Brett says If you always give 100 you wont have any regrets
Day 5 Shakeology Ever wonder what countries the ingredients in Shakeology came
from
httpwwwyoutubecomwatchv=YwNqCHtKmP4amplist=UUKMBDgXD
Mqw4wQ-OzHEhlIQampindex=67ampfeature=plcp
Make a guilt-free delicious dessert Shakeology Peanut Butter Cups
httpwwwshakeologycomwebshakeologythe-
blogShakeology_Peanut_Butter_Cups_07_11_2012
Day 6 Check-in
Only 2 weeks left Make sure to get your rest today so you can finish
strong in the last couple weeks How are you spending your mercy
day
RevAbsreg Challenge Group Guide
Week 12 Schedule Day 1 Full Throttle Abs
Day 2 Full Throttle Intervals
Day 3 Strength amp Endurance and Merciless Abs
Day 4 Full Throttle Abs
Day 5 Full Throttle Intervals
Day 6 Rev It Up Cardio
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video Were almost there See Bretts message for this week httpyoutubeGmxJovgEV1g
Day 2 Engagement
Question
Always be abcentric Have you been engaging your core even when you
are not working out like Brett says to Like this post if you have
Day 3 Fitness Tip Focus on what you need to do in these last two weeks to get you even
closer to what you set out to do
Day 4 Motivation Brett says Eat dinner at home with your shirt offmdashworks every time
Like this post if youve done it
Day 5 Shakeology Recipe Brett lost 80 lbs and 15 off his waist with Shakeology so Beachbody gave
him $1000 You can win money (up to $100000) if you submit your
Success Story in the Beachbody Challenge too Click the link to learn more
httpwwwshakeologycomwebshakeologythe-
blogBrett_Lost_80_lbs_06_12_12
Recipe Swap Whats your favorite recipe so far
Day 6 Motivation Just one more week to go Rock on everyone
RevAbsreg Challenge Group Guide
Week 13 Schedule ndash Final Week Day 1 Strength amp Endurance and Merciless Abs
Day 2 Rev It Up Cardio
Day 3 Full Throttle Intervals
Day 4 Strength amp Endurance and Merciless Abs
Day 5 Rev It Up Cardio
Day 6 Full Throttle Abs
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Bretts Video Check out Bretts video for our final week
httpyoutubeh2mXYWHbvXw
Day 2 Nutrition Tip Have balance Allow yourself a higher-calorie day once in a while Dont go
crazy but allow yourself to eat a little more of something youve been craving
That way you wont feel so restricted Have a taste instead of eating the whole
treatmdashor make smart substitutions Instead of fried foods have some
edamame Or trade a bowl of ice cream for an ice milk fudge bar
Day 3 Fitness Tip So whats next We are almost done with the program what are you going to
do to keep it up starting next week
If you are looking to continue this journey to get healthier and even more fit
you can do another round of RevAbs or even step up to the RevAbs Deluxe Kit
(httpteambeachbodycomshop-shoppingRevAbsUpgrade) and do another
90 days or just the last 30 days with the Deluxe workouts
You can also try Bretts 4x4 workout
(httpwwwbeachbodycomproductfitness_programsrevabs-4x4do) which
is a high-intensity low-impact 16-minute workout and requires no equipment
Whatever it is do something you enjoy Youll be more likely to stay
consistent
Day 4 Check-in What lifestyle changes whether its fitness or nutrition are you going to keep
going forward Which new ones do you want to incorporate
RevAbsreg Challenge Group Guide
Week 13 Schedule ndash Final Week continued
Day of Week Topic Facebook Post (Copy and Paste)
Day 5 Shakeology Like this post if youve been successful with Shakeology because its a
convenient meal you have ready instead of reaching for junk food
Heres another Shakeology recipe to try
Banana Oatmeal Smoothie
1 scoop Chocolate Shakeology
1 cup almond milk
1 whole banana
1 cup ice
14 cup yogurt (preferably Greek yogurt flavored with honey)
14 cup cooked oatmeal
3 Tbsp almonds
Day 6 Beachbody
Challengetrade
Contest
Congratulations you did it Be sure to take your Day 90 photos and
measurements and take the Fit Test to see your progress Submit and share
your achievement with the Beachbody Challenge at
httpwwwBeachbodyChallengecom so you can get your FREE I Paid My
Dues T-shirt and a chance to win cash and prizes
Does anyone have results or photos they want to share Post them up
RevAbsreg Challenge Group Guide
Week 7 Schedule Day 1 Fat-Burning Abs
Day 2 Power Intervals 2
Day 3 Strength amp Endurance and Merciless Abs
Day 4 Fat-Burning Abs
Day 5 Power Intervals 2
Day 6 Rev It Up Cardio
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video Take a look at this weeks video from Brett httpyoutubepJPtsm5F40Y
Day 2 Nutrition Tip Remember eating better also includes what you drink Avoid the empty
calories in juice soda and alcohol Replace juice with whole fruit including
the skin for fiber and vitamins Avoid soda including diet sodas as a single
can can spike your blood sugar and your body cannot differentiate between
regular and artificial sweeteners And alcohol not only affects blood sugar
and sleep patterns but can alter hormone levels leading to a decrease in fat
loss Your best bet is always water and drinking it continually throughout the
day will keep you hydrated for your workouts Click like if youve cut out
soda and alcohol
Day 3 Fitness Tip As you are doing your workouts make sure you contract your abs on the
way down or lowering phase of each movement (the eccentric phase of the
movement) The way down or eccentric phase is half the repetition and half
the work Dont skip out on 50 of training your abs
Day 4 Motivation
Engagement
Question
This is the halfway mark Lets celebrate your victories no matter how small
or big What are you proud of so far Can you do twice as many squat
thrusts Can you get through the full workout without modifying Please
share
Day 5 Shakeology Tell me some of the awesome compliments you have received since working
out and drinking Shakeologyreg
Recipe Pumpkin Pie
- 1 scoop Chocolate Shakeology
- 12 cup unsweetened canned pumpkin
- 12 tsp cinnamon
- 12 tsp nutmeg
- 1 cup skim milk
Day 6 Check-in
Surround yourself with positive people and inspiring messages Look at
transformation videos on Team Beachbodyreg for inspiration from people just
like you
RevAbsreg Challenge Group Guide
Week 8 Schedule
Day 1 Strength amp Endurance and Merciless Abs
Day 2 Rev It Up Cardio
Day 3 Power Intervals 2
Day 4 Strength amp Endurance and Merciless Abs
Day 5 Rev It Up Cardio
Day 6 Fat-Burning Abs
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video See what Brett has to say about Week 8 httpyoutubeRjT9yQG1VO0
Day 2 Nutrition Tip Dont get in a position where your only option is a cheat mealmdashbe sure on your off
days to cook enough food that you can portion out and refrigerate for the week
That way when you go to school or work throughout the week your food is ready
to go and you always have healthy options
Day 3 Fitness Tip Exhale with force or fire your abs during the way up or lifting phase of each
movement (the concentric phase of the movement) This causes the abs to
contract for power and stability
Day 4 Weekly
Motivation Keep providing positive affirmations to yourself and go into the workouts ready to
push yourself and get the max out of the time you spend doing RevAbs Are your
weights challenging enough Are you going into the RevZone That intensity
could be the difference between meeting your goals and falling short
Day 5 Shakeology Have you been able to give up coffee or soda since drinking Shakeology Recipe Chocolate Minty - 1 scoop Chocolate Shakeology - 1 cup rice milk
- 2 to 3 drops of mint extract
Day 6 Check-in
Dont undersell yourself you have been working hard the last 2 months You are
stronger and in better shape Focus on what you need to do in Phase 3 (starts
next week) to get you even closer to what you set out to do
For some extra motivation check out Arties results with RevAbs httpwwwyoutubecomwatchv=hqOy6DvSKsQamplist=PLD12DB548C48D9FE4amp
index=7ampfeature=plpp_video
RevAbsreg Challenge Group Guide
Week 9 Schedule Day 1 Fat-Burning Abs
Day 2 Power Intervals 2
Day 3 Strength amp Endurance and Merciless Abs
Day 4 Fat-Burning Abs
Day 5 Full Throttle Abs
Day 6 Full Throttle Intervals
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video Check out Bretts video for the start of Phase 3 this week httpyoutubeAeAr8OM-QW0
Day 2 Nutrition Tip Now that we are approaching the final phase you may need to reevaluate
your calorie level If you have lost 10 pounds it is possible you may need
fewer calories than when you began If you have gained muscle you may
require more Visit the Calorie Calculator on Team Beachbody to make
sure you are getting the best possible results
(httpwwwteambeachbodycomeat-smartnutrition-toolscaloric-needs)
Day 3 Fitness Tip Has anyone tried Results and Recovery Formulareg How is it working for
you httpteambeachbodycomshop-shoppingP90XRRFTub
Day 4 Shakeology What is your greatest benefit from drinking Shakeology
Recipe Berry Surprise
- 1 scoop Tropical Strawberry Shakeology
- 1 cup unsweetened almond milk
- 12 cup berry medley
- 1 banana
Day 5 Weekly Motivation Today is the start of Phase 3 Like this post once you have taken your
Day 60 photos Does anyone have results they are comfortable sharing
Day 6 Check-in
As we are starting Phase 3 make your goals visible Readjust and set new
goals for yourself now so that you have a realistic picture of what you can
do in the next 30 days
RevAbsreg Challenge Group Guide
Week 10 Schedule Day 1 Strength amp Endurance and Merciless Abs
Day 2 Rev It Up Cardio
Day 3 Full Throttle Intervals
Day 4 Strength amp Endurance and Merciless Abs
Day 5 Rev It Up Cardio
Day 6 Full Throttle Abs
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video Check out Bretts video for Week 10 httpyoutubeSOeaI0zAod0
Day 2 Nutrition Tip Shop around the perimeter of the grocery storemdashthis is where the natural
and unprocessed foods are like fruits veggies whole grains and meats
The interior isles are where the processed packaged foods are in boxes
bags and cans
Day 3 Fitness Tip Does anyone take omega-3 for inflammation as Brett recommended
(httpteambeachbodycomshop-shoppingCoreOmega3)
Day 4 Weekly Motivation Think about the workouts that were hardest for you in Week 1 What move
have you seen your biggest improvement in at this point
Day 5 Shakeology Try these yummy Shakeology recipes
Creamy Cantaloupe
o 1 scoop Tropical Strawberry Shakeology
o 1 cup rice milk
o 12 cup cantaloupe chunks
Pineapple Pucker
o 1 scoop Greenberry Shakeology
o 1 cup pineapple juice
Day 6 Check-in
Many of lifes failures are people who did not realize how close they were
to success when they gave upmdashThomas Edison
You are almost there
RevAbsreg Challenge Group Guide
Week 11 Schedule Day 1 Power Intervals 2
Day 2 Full Throttle Abs
Day 3 Strength amp Endurance and Merciless Abs
Day 4 Full Throttle Intervals
Day 5 Rev It Up Cardio
Day 6 Strength amp Endurance and Merciless Abs
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Bretts Video Check out Bretts message this week as we approach the finish line httpyoutubessykn3G7HFY
Day 2 Nutrition Tip Brett says Have the right attitude about food This is not a diet Its a
lifestyle
Eat less CRAP
C ndash carbonated drinks
R ndash refined sugar
A ndash artificial sweeteners and colors
P ndash processed foods
Day 3 Fitness Tip Did you know doing short but intense interval workouts that involve
raising the heart rate and then recovering can increase the
metabolism for up to 72 hours Use your heart rate monitor this week
or use the Rev Anthem as Brett does in the workouts to track if youre
raising your heart rate and maximizing your workouts
Day 4 Success Story
Motivational Words
Brett says If you always give 100 you wont have any regrets
Day 5 Shakeology Ever wonder what countries the ingredients in Shakeology came
from
httpwwwyoutubecomwatchv=YwNqCHtKmP4amplist=UUKMBDgXD
Mqw4wQ-OzHEhlIQampindex=67ampfeature=plcp
Make a guilt-free delicious dessert Shakeology Peanut Butter Cups
httpwwwshakeologycomwebshakeologythe-
blogShakeology_Peanut_Butter_Cups_07_11_2012
Day 6 Check-in
Only 2 weeks left Make sure to get your rest today so you can finish
strong in the last couple weeks How are you spending your mercy
day
RevAbsreg Challenge Group Guide
Week 12 Schedule Day 1 Full Throttle Abs
Day 2 Full Throttle Intervals
Day 3 Strength amp Endurance and Merciless Abs
Day 4 Full Throttle Abs
Day 5 Full Throttle Intervals
Day 6 Rev It Up Cardio
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video Were almost there See Bretts message for this week httpyoutubeGmxJovgEV1g
Day 2 Engagement
Question
Always be abcentric Have you been engaging your core even when you
are not working out like Brett says to Like this post if you have
Day 3 Fitness Tip Focus on what you need to do in these last two weeks to get you even
closer to what you set out to do
Day 4 Motivation Brett says Eat dinner at home with your shirt offmdashworks every time
Like this post if youve done it
Day 5 Shakeology Recipe Brett lost 80 lbs and 15 off his waist with Shakeology so Beachbody gave
him $1000 You can win money (up to $100000) if you submit your
Success Story in the Beachbody Challenge too Click the link to learn more
httpwwwshakeologycomwebshakeologythe-
blogBrett_Lost_80_lbs_06_12_12
Recipe Swap Whats your favorite recipe so far
Day 6 Motivation Just one more week to go Rock on everyone
RevAbsreg Challenge Group Guide
Week 13 Schedule ndash Final Week Day 1 Strength amp Endurance and Merciless Abs
Day 2 Rev It Up Cardio
Day 3 Full Throttle Intervals
Day 4 Strength amp Endurance and Merciless Abs
Day 5 Rev It Up Cardio
Day 6 Full Throttle Abs
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Bretts Video Check out Bretts video for our final week
httpyoutubeh2mXYWHbvXw
Day 2 Nutrition Tip Have balance Allow yourself a higher-calorie day once in a while Dont go
crazy but allow yourself to eat a little more of something youve been craving
That way you wont feel so restricted Have a taste instead of eating the whole
treatmdashor make smart substitutions Instead of fried foods have some
edamame Or trade a bowl of ice cream for an ice milk fudge bar
Day 3 Fitness Tip So whats next We are almost done with the program what are you going to
do to keep it up starting next week
If you are looking to continue this journey to get healthier and even more fit
you can do another round of RevAbs or even step up to the RevAbs Deluxe Kit
(httpteambeachbodycomshop-shoppingRevAbsUpgrade) and do another
90 days or just the last 30 days with the Deluxe workouts
You can also try Bretts 4x4 workout
(httpwwwbeachbodycomproductfitness_programsrevabs-4x4do) which
is a high-intensity low-impact 16-minute workout and requires no equipment
Whatever it is do something you enjoy Youll be more likely to stay
consistent
Day 4 Check-in What lifestyle changes whether its fitness or nutrition are you going to keep
going forward Which new ones do you want to incorporate
RevAbsreg Challenge Group Guide
Week 13 Schedule ndash Final Week continued
Day of Week Topic Facebook Post (Copy and Paste)
Day 5 Shakeology Like this post if youve been successful with Shakeology because its a
convenient meal you have ready instead of reaching for junk food
Heres another Shakeology recipe to try
Banana Oatmeal Smoothie
1 scoop Chocolate Shakeology
1 cup almond milk
1 whole banana
1 cup ice
14 cup yogurt (preferably Greek yogurt flavored with honey)
14 cup cooked oatmeal
3 Tbsp almonds
Day 6 Beachbody
Challengetrade
Contest
Congratulations you did it Be sure to take your Day 90 photos and
measurements and take the Fit Test to see your progress Submit and share
your achievement with the Beachbody Challenge at
httpwwwBeachbodyChallengecom so you can get your FREE I Paid My
Dues T-shirt and a chance to win cash and prizes
Does anyone have results or photos they want to share Post them up
RevAbsreg Challenge Group Guide
Week 8 Schedule
Day 1 Strength amp Endurance and Merciless Abs
Day 2 Rev It Up Cardio
Day 3 Power Intervals 2
Day 4 Strength amp Endurance and Merciless Abs
Day 5 Rev It Up Cardio
Day 6 Fat-Burning Abs
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video See what Brett has to say about Week 8 httpyoutubeRjT9yQG1VO0
Day 2 Nutrition Tip Dont get in a position where your only option is a cheat mealmdashbe sure on your off
days to cook enough food that you can portion out and refrigerate for the week
That way when you go to school or work throughout the week your food is ready
to go and you always have healthy options
Day 3 Fitness Tip Exhale with force or fire your abs during the way up or lifting phase of each
movement (the concentric phase of the movement) This causes the abs to
contract for power and stability
Day 4 Weekly
Motivation Keep providing positive affirmations to yourself and go into the workouts ready to
push yourself and get the max out of the time you spend doing RevAbs Are your
weights challenging enough Are you going into the RevZone That intensity
could be the difference between meeting your goals and falling short
Day 5 Shakeology Have you been able to give up coffee or soda since drinking Shakeology Recipe Chocolate Minty - 1 scoop Chocolate Shakeology - 1 cup rice milk
- 2 to 3 drops of mint extract
Day 6 Check-in
Dont undersell yourself you have been working hard the last 2 months You are
stronger and in better shape Focus on what you need to do in Phase 3 (starts
next week) to get you even closer to what you set out to do
For some extra motivation check out Arties results with RevAbs httpwwwyoutubecomwatchv=hqOy6DvSKsQamplist=PLD12DB548C48D9FE4amp
index=7ampfeature=plpp_video
RevAbsreg Challenge Group Guide
Week 9 Schedule Day 1 Fat-Burning Abs
Day 2 Power Intervals 2
Day 3 Strength amp Endurance and Merciless Abs
Day 4 Fat-Burning Abs
Day 5 Full Throttle Abs
Day 6 Full Throttle Intervals
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video Check out Bretts video for the start of Phase 3 this week httpyoutubeAeAr8OM-QW0
Day 2 Nutrition Tip Now that we are approaching the final phase you may need to reevaluate
your calorie level If you have lost 10 pounds it is possible you may need
fewer calories than when you began If you have gained muscle you may
require more Visit the Calorie Calculator on Team Beachbody to make
sure you are getting the best possible results
(httpwwwteambeachbodycomeat-smartnutrition-toolscaloric-needs)
Day 3 Fitness Tip Has anyone tried Results and Recovery Formulareg How is it working for
you httpteambeachbodycomshop-shoppingP90XRRFTub
Day 4 Shakeology What is your greatest benefit from drinking Shakeology
Recipe Berry Surprise
- 1 scoop Tropical Strawberry Shakeology
- 1 cup unsweetened almond milk
- 12 cup berry medley
- 1 banana
Day 5 Weekly Motivation Today is the start of Phase 3 Like this post once you have taken your
Day 60 photos Does anyone have results they are comfortable sharing
Day 6 Check-in
As we are starting Phase 3 make your goals visible Readjust and set new
goals for yourself now so that you have a realistic picture of what you can
do in the next 30 days
RevAbsreg Challenge Group Guide
Week 10 Schedule Day 1 Strength amp Endurance and Merciless Abs
Day 2 Rev It Up Cardio
Day 3 Full Throttle Intervals
Day 4 Strength amp Endurance and Merciless Abs
Day 5 Rev It Up Cardio
Day 6 Full Throttle Abs
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video Check out Bretts video for Week 10 httpyoutubeSOeaI0zAod0
Day 2 Nutrition Tip Shop around the perimeter of the grocery storemdashthis is where the natural
and unprocessed foods are like fruits veggies whole grains and meats
The interior isles are where the processed packaged foods are in boxes
bags and cans
Day 3 Fitness Tip Does anyone take omega-3 for inflammation as Brett recommended
(httpteambeachbodycomshop-shoppingCoreOmega3)
Day 4 Weekly Motivation Think about the workouts that were hardest for you in Week 1 What move
have you seen your biggest improvement in at this point
Day 5 Shakeology Try these yummy Shakeology recipes
Creamy Cantaloupe
o 1 scoop Tropical Strawberry Shakeology
o 1 cup rice milk
o 12 cup cantaloupe chunks
Pineapple Pucker
o 1 scoop Greenberry Shakeology
o 1 cup pineapple juice
Day 6 Check-in
Many of lifes failures are people who did not realize how close they were
to success when they gave upmdashThomas Edison
You are almost there
RevAbsreg Challenge Group Guide
Week 11 Schedule Day 1 Power Intervals 2
Day 2 Full Throttle Abs
Day 3 Strength amp Endurance and Merciless Abs
Day 4 Full Throttle Intervals
Day 5 Rev It Up Cardio
Day 6 Strength amp Endurance and Merciless Abs
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Bretts Video Check out Bretts message this week as we approach the finish line httpyoutubessykn3G7HFY
Day 2 Nutrition Tip Brett says Have the right attitude about food This is not a diet Its a
lifestyle
Eat less CRAP
C ndash carbonated drinks
R ndash refined sugar
A ndash artificial sweeteners and colors
P ndash processed foods
Day 3 Fitness Tip Did you know doing short but intense interval workouts that involve
raising the heart rate and then recovering can increase the
metabolism for up to 72 hours Use your heart rate monitor this week
or use the Rev Anthem as Brett does in the workouts to track if youre
raising your heart rate and maximizing your workouts
Day 4 Success Story
Motivational Words
Brett says If you always give 100 you wont have any regrets
Day 5 Shakeology Ever wonder what countries the ingredients in Shakeology came
from
httpwwwyoutubecomwatchv=YwNqCHtKmP4amplist=UUKMBDgXD
Mqw4wQ-OzHEhlIQampindex=67ampfeature=plcp
Make a guilt-free delicious dessert Shakeology Peanut Butter Cups
httpwwwshakeologycomwebshakeologythe-
blogShakeology_Peanut_Butter_Cups_07_11_2012
Day 6 Check-in
Only 2 weeks left Make sure to get your rest today so you can finish
strong in the last couple weeks How are you spending your mercy
day
RevAbsreg Challenge Group Guide
Week 12 Schedule Day 1 Full Throttle Abs
Day 2 Full Throttle Intervals
Day 3 Strength amp Endurance and Merciless Abs
Day 4 Full Throttle Abs
Day 5 Full Throttle Intervals
Day 6 Rev It Up Cardio
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video Were almost there See Bretts message for this week httpyoutubeGmxJovgEV1g
Day 2 Engagement
Question
Always be abcentric Have you been engaging your core even when you
are not working out like Brett says to Like this post if you have
Day 3 Fitness Tip Focus on what you need to do in these last two weeks to get you even
closer to what you set out to do
Day 4 Motivation Brett says Eat dinner at home with your shirt offmdashworks every time
Like this post if youve done it
Day 5 Shakeology Recipe Brett lost 80 lbs and 15 off his waist with Shakeology so Beachbody gave
him $1000 You can win money (up to $100000) if you submit your
Success Story in the Beachbody Challenge too Click the link to learn more
httpwwwshakeologycomwebshakeologythe-
blogBrett_Lost_80_lbs_06_12_12
Recipe Swap Whats your favorite recipe so far
Day 6 Motivation Just one more week to go Rock on everyone
RevAbsreg Challenge Group Guide
Week 13 Schedule ndash Final Week Day 1 Strength amp Endurance and Merciless Abs
Day 2 Rev It Up Cardio
Day 3 Full Throttle Intervals
Day 4 Strength amp Endurance and Merciless Abs
Day 5 Rev It Up Cardio
Day 6 Full Throttle Abs
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Bretts Video Check out Bretts video for our final week
httpyoutubeh2mXYWHbvXw
Day 2 Nutrition Tip Have balance Allow yourself a higher-calorie day once in a while Dont go
crazy but allow yourself to eat a little more of something youve been craving
That way you wont feel so restricted Have a taste instead of eating the whole
treatmdashor make smart substitutions Instead of fried foods have some
edamame Or trade a bowl of ice cream for an ice milk fudge bar
Day 3 Fitness Tip So whats next We are almost done with the program what are you going to
do to keep it up starting next week
If you are looking to continue this journey to get healthier and even more fit
you can do another round of RevAbs or even step up to the RevAbs Deluxe Kit
(httpteambeachbodycomshop-shoppingRevAbsUpgrade) and do another
90 days or just the last 30 days with the Deluxe workouts
You can also try Bretts 4x4 workout
(httpwwwbeachbodycomproductfitness_programsrevabs-4x4do) which
is a high-intensity low-impact 16-minute workout and requires no equipment
Whatever it is do something you enjoy Youll be more likely to stay
consistent
Day 4 Check-in What lifestyle changes whether its fitness or nutrition are you going to keep
going forward Which new ones do you want to incorporate
RevAbsreg Challenge Group Guide
Week 13 Schedule ndash Final Week continued
Day of Week Topic Facebook Post (Copy and Paste)
Day 5 Shakeology Like this post if youve been successful with Shakeology because its a
convenient meal you have ready instead of reaching for junk food
Heres another Shakeology recipe to try
Banana Oatmeal Smoothie
1 scoop Chocolate Shakeology
1 cup almond milk
1 whole banana
1 cup ice
14 cup yogurt (preferably Greek yogurt flavored with honey)
14 cup cooked oatmeal
3 Tbsp almonds
Day 6 Beachbody
Challengetrade
Contest
Congratulations you did it Be sure to take your Day 90 photos and
measurements and take the Fit Test to see your progress Submit and share
your achievement with the Beachbody Challenge at
httpwwwBeachbodyChallengecom so you can get your FREE I Paid My
Dues T-shirt and a chance to win cash and prizes
Does anyone have results or photos they want to share Post them up
RevAbsreg Challenge Group Guide
Week 9 Schedule Day 1 Fat-Burning Abs
Day 2 Power Intervals 2
Day 3 Strength amp Endurance and Merciless Abs
Day 4 Fat-Burning Abs
Day 5 Full Throttle Abs
Day 6 Full Throttle Intervals
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video Check out Bretts video for the start of Phase 3 this week httpyoutubeAeAr8OM-QW0
Day 2 Nutrition Tip Now that we are approaching the final phase you may need to reevaluate
your calorie level If you have lost 10 pounds it is possible you may need
fewer calories than when you began If you have gained muscle you may
require more Visit the Calorie Calculator on Team Beachbody to make
sure you are getting the best possible results
(httpwwwteambeachbodycomeat-smartnutrition-toolscaloric-needs)
Day 3 Fitness Tip Has anyone tried Results and Recovery Formulareg How is it working for
you httpteambeachbodycomshop-shoppingP90XRRFTub
Day 4 Shakeology What is your greatest benefit from drinking Shakeology
Recipe Berry Surprise
- 1 scoop Tropical Strawberry Shakeology
- 1 cup unsweetened almond milk
- 12 cup berry medley
- 1 banana
Day 5 Weekly Motivation Today is the start of Phase 3 Like this post once you have taken your
Day 60 photos Does anyone have results they are comfortable sharing
Day 6 Check-in
As we are starting Phase 3 make your goals visible Readjust and set new
goals for yourself now so that you have a realistic picture of what you can
do in the next 30 days
RevAbsreg Challenge Group Guide
Week 10 Schedule Day 1 Strength amp Endurance and Merciless Abs
Day 2 Rev It Up Cardio
Day 3 Full Throttle Intervals
Day 4 Strength amp Endurance and Merciless Abs
Day 5 Rev It Up Cardio
Day 6 Full Throttle Abs
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video Check out Bretts video for Week 10 httpyoutubeSOeaI0zAod0
Day 2 Nutrition Tip Shop around the perimeter of the grocery storemdashthis is where the natural
and unprocessed foods are like fruits veggies whole grains and meats
The interior isles are where the processed packaged foods are in boxes
bags and cans
Day 3 Fitness Tip Does anyone take omega-3 for inflammation as Brett recommended
(httpteambeachbodycomshop-shoppingCoreOmega3)
Day 4 Weekly Motivation Think about the workouts that were hardest for you in Week 1 What move
have you seen your biggest improvement in at this point
Day 5 Shakeology Try these yummy Shakeology recipes
Creamy Cantaloupe
o 1 scoop Tropical Strawberry Shakeology
o 1 cup rice milk
o 12 cup cantaloupe chunks
Pineapple Pucker
o 1 scoop Greenberry Shakeology
o 1 cup pineapple juice
Day 6 Check-in
Many of lifes failures are people who did not realize how close they were
to success when they gave upmdashThomas Edison
You are almost there
RevAbsreg Challenge Group Guide
Week 11 Schedule Day 1 Power Intervals 2
Day 2 Full Throttle Abs
Day 3 Strength amp Endurance and Merciless Abs
Day 4 Full Throttle Intervals
Day 5 Rev It Up Cardio
Day 6 Strength amp Endurance and Merciless Abs
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Bretts Video Check out Bretts message this week as we approach the finish line httpyoutubessykn3G7HFY
Day 2 Nutrition Tip Brett says Have the right attitude about food This is not a diet Its a
lifestyle
Eat less CRAP
C ndash carbonated drinks
R ndash refined sugar
A ndash artificial sweeteners and colors
P ndash processed foods
Day 3 Fitness Tip Did you know doing short but intense interval workouts that involve
raising the heart rate and then recovering can increase the
metabolism for up to 72 hours Use your heart rate monitor this week
or use the Rev Anthem as Brett does in the workouts to track if youre
raising your heart rate and maximizing your workouts
Day 4 Success Story
Motivational Words
Brett says If you always give 100 you wont have any regrets
Day 5 Shakeology Ever wonder what countries the ingredients in Shakeology came
from
httpwwwyoutubecomwatchv=YwNqCHtKmP4amplist=UUKMBDgXD
Mqw4wQ-OzHEhlIQampindex=67ampfeature=plcp
Make a guilt-free delicious dessert Shakeology Peanut Butter Cups
httpwwwshakeologycomwebshakeologythe-
blogShakeology_Peanut_Butter_Cups_07_11_2012
Day 6 Check-in
Only 2 weeks left Make sure to get your rest today so you can finish
strong in the last couple weeks How are you spending your mercy
day
RevAbsreg Challenge Group Guide
Week 12 Schedule Day 1 Full Throttle Abs
Day 2 Full Throttle Intervals
Day 3 Strength amp Endurance and Merciless Abs
Day 4 Full Throttle Abs
Day 5 Full Throttle Intervals
Day 6 Rev It Up Cardio
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video Were almost there See Bretts message for this week httpyoutubeGmxJovgEV1g
Day 2 Engagement
Question
Always be abcentric Have you been engaging your core even when you
are not working out like Brett says to Like this post if you have
Day 3 Fitness Tip Focus on what you need to do in these last two weeks to get you even
closer to what you set out to do
Day 4 Motivation Brett says Eat dinner at home with your shirt offmdashworks every time
Like this post if youve done it
Day 5 Shakeology Recipe Brett lost 80 lbs and 15 off his waist with Shakeology so Beachbody gave
him $1000 You can win money (up to $100000) if you submit your
Success Story in the Beachbody Challenge too Click the link to learn more
httpwwwshakeologycomwebshakeologythe-
blogBrett_Lost_80_lbs_06_12_12
Recipe Swap Whats your favorite recipe so far
Day 6 Motivation Just one more week to go Rock on everyone
RevAbsreg Challenge Group Guide
Week 13 Schedule ndash Final Week Day 1 Strength amp Endurance and Merciless Abs
Day 2 Rev It Up Cardio
Day 3 Full Throttle Intervals
Day 4 Strength amp Endurance and Merciless Abs
Day 5 Rev It Up Cardio
Day 6 Full Throttle Abs
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Bretts Video Check out Bretts video for our final week
httpyoutubeh2mXYWHbvXw
Day 2 Nutrition Tip Have balance Allow yourself a higher-calorie day once in a while Dont go
crazy but allow yourself to eat a little more of something youve been craving
That way you wont feel so restricted Have a taste instead of eating the whole
treatmdashor make smart substitutions Instead of fried foods have some
edamame Or trade a bowl of ice cream for an ice milk fudge bar
Day 3 Fitness Tip So whats next We are almost done with the program what are you going to
do to keep it up starting next week
If you are looking to continue this journey to get healthier and even more fit
you can do another round of RevAbs or even step up to the RevAbs Deluxe Kit
(httpteambeachbodycomshop-shoppingRevAbsUpgrade) and do another
90 days or just the last 30 days with the Deluxe workouts
You can also try Bretts 4x4 workout
(httpwwwbeachbodycomproductfitness_programsrevabs-4x4do) which
is a high-intensity low-impact 16-minute workout and requires no equipment
Whatever it is do something you enjoy Youll be more likely to stay
consistent
Day 4 Check-in What lifestyle changes whether its fitness or nutrition are you going to keep
going forward Which new ones do you want to incorporate
RevAbsreg Challenge Group Guide
Week 13 Schedule ndash Final Week continued
Day of Week Topic Facebook Post (Copy and Paste)
Day 5 Shakeology Like this post if youve been successful with Shakeology because its a
convenient meal you have ready instead of reaching for junk food
Heres another Shakeology recipe to try
Banana Oatmeal Smoothie
1 scoop Chocolate Shakeology
1 cup almond milk
1 whole banana
1 cup ice
14 cup yogurt (preferably Greek yogurt flavored with honey)
14 cup cooked oatmeal
3 Tbsp almonds
Day 6 Beachbody
Challengetrade
Contest
Congratulations you did it Be sure to take your Day 90 photos and
measurements and take the Fit Test to see your progress Submit and share
your achievement with the Beachbody Challenge at
httpwwwBeachbodyChallengecom so you can get your FREE I Paid My
Dues T-shirt and a chance to win cash and prizes
Does anyone have results or photos they want to share Post them up
RevAbsreg Challenge Group Guide
Week 10 Schedule Day 1 Strength amp Endurance and Merciless Abs
Day 2 Rev It Up Cardio
Day 3 Full Throttle Intervals
Day 4 Strength amp Endurance and Merciless Abs
Day 5 Rev It Up Cardio
Day 6 Full Throttle Abs
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video Check out Bretts video for Week 10 httpyoutubeSOeaI0zAod0
Day 2 Nutrition Tip Shop around the perimeter of the grocery storemdashthis is where the natural
and unprocessed foods are like fruits veggies whole grains and meats
The interior isles are where the processed packaged foods are in boxes
bags and cans
Day 3 Fitness Tip Does anyone take omega-3 for inflammation as Brett recommended
(httpteambeachbodycomshop-shoppingCoreOmega3)
Day 4 Weekly Motivation Think about the workouts that were hardest for you in Week 1 What move
have you seen your biggest improvement in at this point
Day 5 Shakeology Try these yummy Shakeology recipes
Creamy Cantaloupe
o 1 scoop Tropical Strawberry Shakeology
o 1 cup rice milk
o 12 cup cantaloupe chunks
Pineapple Pucker
o 1 scoop Greenberry Shakeology
o 1 cup pineapple juice
Day 6 Check-in
Many of lifes failures are people who did not realize how close they were
to success when they gave upmdashThomas Edison
You are almost there
RevAbsreg Challenge Group Guide
Week 11 Schedule Day 1 Power Intervals 2
Day 2 Full Throttle Abs
Day 3 Strength amp Endurance and Merciless Abs
Day 4 Full Throttle Intervals
Day 5 Rev It Up Cardio
Day 6 Strength amp Endurance and Merciless Abs
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Bretts Video Check out Bretts message this week as we approach the finish line httpyoutubessykn3G7HFY
Day 2 Nutrition Tip Brett says Have the right attitude about food This is not a diet Its a
lifestyle
Eat less CRAP
C ndash carbonated drinks
R ndash refined sugar
A ndash artificial sweeteners and colors
P ndash processed foods
Day 3 Fitness Tip Did you know doing short but intense interval workouts that involve
raising the heart rate and then recovering can increase the
metabolism for up to 72 hours Use your heart rate monitor this week
or use the Rev Anthem as Brett does in the workouts to track if youre
raising your heart rate and maximizing your workouts
Day 4 Success Story
Motivational Words
Brett says If you always give 100 you wont have any regrets
Day 5 Shakeology Ever wonder what countries the ingredients in Shakeology came
from
httpwwwyoutubecomwatchv=YwNqCHtKmP4amplist=UUKMBDgXD
Mqw4wQ-OzHEhlIQampindex=67ampfeature=plcp
Make a guilt-free delicious dessert Shakeology Peanut Butter Cups
httpwwwshakeologycomwebshakeologythe-
blogShakeology_Peanut_Butter_Cups_07_11_2012
Day 6 Check-in
Only 2 weeks left Make sure to get your rest today so you can finish
strong in the last couple weeks How are you spending your mercy
day
RevAbsreg Challenge Group Guide
Week 12 Schedule Day 1 Full Throttle Abs
Day 2 Full Throttle Intervals
Day 3 Strength amp Endurance and Merciless Abs
Day 4 Full Throttle Abs
Day 5 Full Throttle Intervals
Day 6 Rev It Up Cardio
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video Were almost there See Bretts message for this week httpyoutubeGmxJovgEV1g
Day 2 Engagement
Question
Always be abcentric Have you been engaging your core even when you
are not working out like Brett says to Like this post if you have
Day 3 Fitness Tip Focus on what you need to do in these last two weeks to get you even
closer to what you set out to do
Day 4 Motivation Brett says Eat dinner at home with your shirt offmdashworks every time
Like this post if youve done it
Day 5 Shakeology Recipe Brett lost 80 lbs and 15 off his waist with Shakeology so Beachbody gave
him $1000 You can win money (up to $100000) if you submit your
Success Story in the Beachbody Challenge too Click the link to learn more
httpwwwshakeologycomwebshakeologythe-
blogBrett_Lost_80_lbs_06_12_12
Recipe Swap Whats your favorite recipe so far
Day 6 Motivation Just one more week to go Rock on everyone
RevAbsreg Challenge Group Guide
Week 13 Schedule ndash Final Week Day 1 Strength amp Endurance and Merciless Abs
Day 2 Rev It Up Cardio
Day 3 Full Throttle Intervals
Day 4 Strength amp Endurance and Merciless Abs
Day 5 Rev It Up Cardio
Day 6 Full Throttle Abs
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Bretts Video Check out Bretts video for our final week
httpyoutubeh2mXYWHbvXw
Day 2 Nutrition Tip Have balance Allow yourself a higher-calorie day once in a while Dont go
crazy but allow yourself to eat a little more of something youve been craving
That way you wont feel so restricted Have a taste instead of eating the whole
treatmdashor make smart substitutions Instead of fried foods have some
edamame Or trade a bowl of ice cream for an ice milk fudge bar
Day 3 Fitness Tip So whats next We are almost done with the program what are you going to
do to keep it up starting next week
If you are looking to continue this journey to get healthier and even more fit
you can do another round of RevAbs or even step up to the RevAbs Deluxe Kit
(httpteambeachbodycomshop-shoppingRevAbsUpgrade) and do another
90 days or just the last 30 days with the Deluxe workouts
You can also try Bretts 4x4 workout
(httpwwwbeachbodycomproductfitness_programsrevabs-4x4do) which
is a high-intensity low-impact 16-minute workout and requires no equipment
Whatever it is do something you enjoy Youll be more likely to stay
consistent
Day 4 Check-in What lifestyle changes whether its fitness or nutrition are you going to keep
going forward Which new ones do you want to incorporate
RevAbsreg Challenge Group Guide
Week 13 Schedule ndash Final Week continued
Day of Week Topic Facebook Post (Copy and Paste)
Day 5 Shakeology Like this post if youve been successful with Shakeology because its a
convenient meal you have ready instead of reaching for junk food
Heres another Shakeology recipe to try
Banana Oatmeal Smoothie
1 scoop Chocolate Shakeology
1 cup almond milk
1 whole banana
1 cup ice
14 cup yogurt (preferably Greek yogurt flavored with honey)
14 cup cooked oatmeal
3 Tbsp almonds
Day 6 Beachbody
Challengetrade
Contest
Congratulations you did it Be sure to take your Day 90 photos and
measurements and take the Fit Test to see your progress Submit and share
your achievement with the Beachbody Challenge at
httpwwwBeachbodyChallengecom so you can get your FREE I Paid My
Dues T-shirt and a chance to win cash and prizes
Does anyone have results or photos they want to share Post them up
RevAbsreg Challenge Group Guide
Week 11 Schedule Day 1 Power Intervals 2
Day 2 Full Throttle Abs
Day 3 Strength amp Endurance and Merciless Abs
Day 4 Full Throttle Intervals
Day 5 Rev It Up Cardio
Day 6 Strength amp Endurance and Merciless Abs
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Bretts Video Check out Bretts message this week as we approach the finish line httpyoutubessykn3G7HFY
Day 2 Nutrition Tip Brett says Have the right attitude about food This is not a diet Its a
lifestyle
Eat less CRAP
C ndash carbonated drinks
R ndash refined sugar
A ndash artificial sweeteners and colors
P ndash processed foods
Day 3 Fitness Tip Did you know doing short but intense interval workouts that involve
raising the heart rate and then recovering can increase the
metabolism for up to 72 hours Use your heart rate monitor this week
or use the Rev Anthem as Brett does in the workouts to track if youre
raising your heart rate and maximizing your workouts
Day 4 Success Story
Motivational Words
Brett says If you always give 100 you wont have any regrets
Day 5 Shakeology Ever wonder what countries the ingredients in Shakeology came
from
httpwwwyoutubecomwatchv=YwNqCHtKmP4amplist=UUKMBDgXD
Mqw4wQ-OzHEhlIQampindex=67ampfeature=plcp
Make a guilt-free delicious dessert Shakeology Peanut Butter Cups
httpwwwshakeologycomwebshakeologythe-
blogShakeology_Peanut_Butter_Cups_07_11_2012
Day 6 Check-in
Only 2 weeks left Make sure to get your rest today so you can finish
strong in the last couple weeks How are you spending your mercy
day
RevAbsreg Challenge Group Guide
Week 12 Schedule Day 1 Full Throttle Abs
Day 2 Full Throttle Intervals
Day 3 Strength amp Endurance and Merciless Abs
Day 4 Full Throttle Abs
Day 5 Full Throttle Intervals
Day 6 Rev It Up Cardio
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video Were almost there See Bretts message for this week httpyoutubeGmxJovgEV1g
Day 2 Engagement
Question
Always be abcentric Have you been engaging your core even when you
are not working out like Brett says to Like this post if you have
Day 3 Fitness Tip Focus on what you need to do in these last two weeks to get you even
closer to what you set out to do
Day 4 Motivation Brett says Eat dinner at home with your shirt offmdashworks every time
Like this post if youve done it
Day 5 Shakeology Recipe Brett lost 80 lbs and 15 off his waist with Shakeology so Beachbody gave
him $1000 You can win money (up to $100000) if you submit your
Success Story in the Beachbody Challenge too Click the link to learn more
httpwwwshakeologycomwebshakeologythe-
blogBrett_Lost_80_lbs_06_12_12
Recipe Swap Whats your favorite recipe so far
Day 6 Motivation Just one more week to go Rock on everyone
RevAbsreg Challenge Group Guide
Week 13 Schedule ndash Final Week Day 1 Strength amp Endurance and Merciless Abs
Day 2 Rev It Up Cardio
Day 3 Full Throttle Intervals
Day 4 Strength amp Endurance and Merciless Abs
Day 5 Rev It Up Cardio
Day 6 Full Throttle Abs
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Bretts Video Check out Bretts video for our final week
httpyoutubeh2mXYWHbvXw
Day 2 Nutrition Tip Have balance Allow yourself a higher-calorie day once in a while Dont go
crazy but allow yourself to eat a little more of something youve been craving
That way you wont feel so restricted Have a taste instead of eating the whole
treatmdashor make smart substitutions Instead of fried foods have some
edamame Or trade a bowl of ice cream for an ice milk fudge bar
Day 3 Fitness Tip So whats next We are almost done with the program what are you going to
do to keep it up starting next week
If you are looking to continue this journey to get healthier and even more fit
you can do another round of RevAbs or even step up to the RevAbs Deluxe Kit
(httpteambeachbodycomshop-shoppingRevAbsUpgrade) and do another
90 days or just the last 30 days with the Deluxe workouts
You can also try Bretts 4x4 workout
(httpwwwbeachbodycomproductfitness_programsrevabs-4x4do) which
is a high-intensity low-impact 16-minute workout and requires no equipment
Whatever it is do something you enjoy Youll be more likely to stay
consistent
Day 4 Check-in What lifestyle changes whether its fitness or nutrition are you going to keep
going forward Which new ones do you want to incorporate
RevAbsreg Challenge Group Guide
Week 13 Schedule ndash Final Week continued
Day of Week Topic Facebook Post (Copy and Paste)
Day 5 Shakeology Like this post if youve been successful with Shakeology because its a
convenient meal you have ready instead of reaching for junk food
Heres another Shakeology recipe to try
Banana Oatmeal Smoothie
1 scoop Chocolate Shakeology
1 cup almond milk
1 whole banana
1 cup ice
14 cup yogurt (preferably Greek yogurt flavored with honey)
14 cup cooked oatmeal
3 Tbsp almonds
Day 6 Beachbody
Challengetrade
Contest
Congratulations you did it Be sure to take your Day 90 photos and
measurements and take the Fit Test to see your progress Submit and share
your achievement with the Beachbody Challenge at
httpwwwBeachbodyChallengecom so you can get your FREE I Paid My
Dues T-shirt and a chance to win cash and prizes
Does anyone have results or photos they want to share Post them up
RevAbsreg Challenge Group Guide
Week 12 Schedule Day 1 Full Throttle Abs
Day 2 Full Throttle Intervals
Day 3 Strength amp Endurance and Merciless Abs
Day 4 Full Throttle Abs
Day 5 Full Throttle Intervals
Day 6 Rev It Up Cardio
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Video Were almost there See Bretts message for this week httpyoutubeGmxJovgEV1g
Day 2 Engagement
Question
Always be abcentric Have you been engaging your core even when you
are not working out like Brett says to Like this post if you have
Day 3 Fitness Tip Focus on what you need to do in these last two weeks to get you even
closer to what you set out to do
Day 4 Motivation Brett says Eat dinner at home with your shirt offmdashworks every time
Like this post if youve done it
Day 5 Shakeology Recipe Brett lost 80 lbs and 15 off his waist with Shakeology so Beachbody gave
him $1000 You can win money (up to $100000) if you submit your
Success Story in the Beachbody Challenge too Click the link to learn more
httpwwwshakeologycomwebshakeologythe-
blogBrett_Lost_80_lbs_06_12_12
Recipe Swap Whats your favorite recipe so far
Day 6 Motivation Just one more week to go Rock on everyone
RevAbsreg Challenge Group Guide
Week 13 Schedule ndash Final Week Day 1 Strength amp Endurance and Merciless Abs
Day 2 Rev It Up Cardio
Day 3 Full Throttle Intervals
Day 4 Strength amp Endurance and Merciless Abs
Day 5 Rev It Up Cardio
Day 6 Full Throttle Abs
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Bretts Video Check out Bretts video for our final week
httpyoutubeh2mXYWHbvXw
Day 2 Nutrition Tip Have balance Allow yourself a higher-calorie day once in a while Dont go
crazy but allow yourself to eat a little more of something youve been craving
That way you wont feel so restricted Have a taste instead of eating the whole
treatmdashor make smart substitutions Instead of fried foods have some
edamame Or trade a bowl of ice cream for an ice milk fudge bar
Day 3 Fitness Tip So whats next We are almost done with the program what are you going to
do to keep it up starting next week
If you are looking to continue this journey to get healthier and even more fit
you can do another round of RevAbs or even step up to the RevAbs Deluxe Kit
(httpteambeachbodycomshop-shoppingRevAbsUpgrade) and do another
90 days or just the last 30 days with the Deluxe workouts
You can also try Bretts 4x4 workout
(httpwwwbeachbodycomproductfitness_programsrevabs-4x4do) which
is a high-intensity low-impact 16-minute workout and requires no equipment
Whatever it is do something you enjoy Youll be more likely to stay
consistent
Day 4 Check-in What lifestyle changes whether its fitness or nutrition are you going to keep
going forward Which new ones do you want to incorporate
RevAbsreg Challenge Group Guide
Week 13 Schedule ndash Final Week continued
Day of Week Topic Facebook Post (Copy and Paste)
Day 5 Shakeology Like this post if youve been successful with Shakeology because its a
convenient meal you have ready instead of reaching for junk food
Heres another Shakeology recipe to try
Banana Oatmeal Smoothie
1 scoop Chocolate Shakeology
1 cup almond milk
1 whole banana
1 cup ice
14 cup yogurt (preferably Greek yogurt flavored with honey)
14 cup cooked oatmeal
3 Tbsp almonds
Day 6 Beachbody
Challengetrade
Contest
Congratulations you did it Be sure to take your Day 90 photos and
measurements and take the Fit Test to see your progress Submit and share
your achievement with the Beachbody Challenge at
httpwwwBeachbodyChallengecom so you can get your FREE I Paid My
Dues T-shirt and a chance to win cash and prizes
Does anyone have results or photos they want to share Post them up
RevAbsreg Challenge Group Guide
Week 13 Schedule ndash Final Week Day 1 Strength amp Endurance and Merciless Abs
Day 2 Rev It Up Cardio
Day 3 Full Throttle Intervals
Day 4 Strength amp Endurance and Merciless Abs
Day 5 Rev It Up Cardio
Day 6 Full Throttle Abs
Day 7 Off
Day of Week Topic Facebook Post (Copy and Paste)
Day 1 Bretts Video Check out Bretts video for our final week
httpyoutubeh2mXYWHbvXw
Day 2 Nutrition Tip Have balance Allow yourself a higher-calorie day once in a while Dont go
crazy but allow yourself to eat a little more of something youve been craving
That way you wont feel so restricted Have a taste instead of eating the whole
treatmdashor make smart substitutions Instead of fried foods have some
edamame Or trade a bowl of ice cream for an ice milk fudge bar
Day 3 Fitness Tip So whats next We are almost done with the program what are you going to
do to keep it up starting next week
If you are looking to continue this journey to get healthier and even more fit
you can do another round of RevAbs or even step up to the RevAbs Deluxe Kit
(httpteambeachbodycomshop-shoppingRevAbsUpgrade) and do another
90 days or just the last 30 days with the Deluxe workouts
You can also try Bretts 4x4 workout
(httpwwwbeachbodycomproductfitness_programsrevabs-4x4do) which
is a high-intensity low-impact 16-minute workout and requires no equipment
Whatever it is do something you enjoy Youll be more likely to stay
consistent
Day 4 Check-in What lifestyle changes whether its fitness or nutrition are you going to keep
going forward Which new ones do you want to incorporate
RevAbsreg Challenge Group Guide
Week 13 Schedule ndash Final Week continued
Day of Week Topic Facebook Post (Copy and Paste)
Day 5 Shakeology Like this post if youve been successful with Shakeology because its a
convenient meal you have ready instead of reaching for junk food
Heres another Shakeology recipe to try
Banana Oatmeal Smoothie
1 scoop Chocolate Shakeology
1 cup almond milk
1 whole banana
1 cup ice
14 cup yogurt (preferably Greek yogurt flavored with honey)
14 cup cooked oatmeal
3 Tbsp almonds
Day 6 Beachbody
Challengetrade
Contest
Congratulations you did it Be sure to take your Day 90 photos and
measurements and take the Fit Test to see your progress Submit and share
your achievement with the Beachbody Challenge at
httpwwwBeachbodyChallengecom so you can get your FREE I Paid My
Dues T-shirt and a chance to win cash and prizes
Does anyone have results or photos they want to share Post them up
RevAbsreg Challenge Group Guide
Week 13 Schedule ndash Final Week continued
Day of Week Topic Facebook Post (Copy and Paste)
Day 5 Shakeology Like this post if youve been successful with Shakeology because its a
convenient meal you have ready instead of reaching for junk food
Heres another Shakeology recipe to try
Banana Oatmeal Smoothie
1 scoop Chocolate Shakeology
1 cup almond milk
1 whole banana
1 cup ice
14 cup yogurt (preferably Greek yogurt flavored with honey)
14 cup cooked oatmeal
3 Tbsp almonds
Day 6 Beachbody
Challengetrade
Contest
Congratulations you did it Be sure to take your Day 90 photos and
measurements and take the Fit Test to see your progress Submit and share
your achievement with the Beachbody Challenge at
httpwwwBeachbodyChallengecom so you can get your FREE I Paid My
Dues T-shirt and a chance to win cash and prizes
Does anyone have results or photos they want to share Post them up