New Program Alert: 645

Hey there! I am SO excited you are interested in 645 and making the commitment to reach your peak! 

What is 645?

You can check out a little about the program here: intro to 645

The image below goes over all the details and I will cover them below!


🏋️‍♀️645 is a combination of strength training, cardio, and mobility work using functional, powerful moves that will target your entire body and still leave you feeling invigorated, energized, and ready for anything.

🏋️‍♀️6 days a week, 45 minutes a day, for 13 weeks

🏋️‍♀️Amoila Cesar is back to motivate you the same way he does some of the world’s best athletes to get your best workout, every day.

🏋️‍♀️By focusing on your entire body, you’re setting yourself up to get the most out of every rep and every move.

🏋️‍♀️You’ll need a set of our new Power Loops as well as light, medium, and heavy weights. A mat is optional.

Who is Amoila?

Amoila, the creator of 645, is one of the world’s top Celebrity Strength Conditioning Coaches and BB super trainers. He has led millions worldwide on their fitness journey, pushing people beyond what they thought possible and changing lives. From Professional Athletes, A-list celebrities and CEO’s to mothers, entrepreneurs and more, Amoila has been the driving force, inspiring people to reach new limits and become the best versions of themselves.

You’re going to love his motivational, inclusive style and I swear, it feels like you’re training with him in his gym 💪

He has previously created 2 intense full-body fitness programs – 6 Weeks of THE WORK and 4 Weeks of THE PREP.

When Can I Start?
🗓️July 6th:
Coaches and discount / VIP coaches can purchase!
🗓️July 19th: Customers can purchase
🗓️July 19th: Our official 645 group starts!

What does it mean to be a coach or VIP customer? There are NO purchase or sales requirements for this option- you never have to coach anyone but yourself! This option just allows you to purchase earlier and get 25% off future orders! You can cancel anytime!

What equipment is required?
✨ You’ll need a set of our new Power Loops as well as light, medium, and heavy weights. A mat is optional.

What is the nutrition plan like?
All 645 Challenge and Completion Packs include BOTH UPF and 2B Mindset – our premium nutrition plans, so we will be able to focus on the nutrition program that works best for you. This combination of nutrition and fitness is amazing!

What support will I have?

I cannot wait to start this test group with you! 645 is about building a foundation for the rest of your life! My groups are on our own app, so you don’t get distracted by social media – plus you can track your workouts and progress right in the app!

Each week I will upload new meal plans and each day we will check in with each other, motivate and inspire! It is a great place to answer questions, brainstorm and just enjoy the community!

What packages are there?

For New Customers:

For Existing BOD Members:

I definitely recommend the Deluxe Challenge Pack- Amoila will bring the energy – so Energize is a must! And we will be moving in ways we usually don’t, so I know Recover will be KEY!

My favourite add ons: 

Ready to reach your PEAK? Fill out the interest form HERE and I will send you more info and the sample workout to try ! Cannot wait!


What’s coming– are you ready?

Things are getting crazy around here and by crazy, I mean CRAZY GOOD!!! 

Our minds were blown when we sat and listened to the amazing call where the CEO of Beachbody dropped one HECK-YES announcement after another.

Check it all out below and join my email list to find out when more information is available!

When the new BOD Interactive (BODi) was announced I could barely keep myself together.

This is probably one of the biggest advancements and changes I’ve seen since I started as a Coach, and I am HERE FOR IT.

Let’s just start by saying this is massive.

We have our on demand workout platform where we can access hundreds upon hundreds of different workouts – whenever, wherever.

Soon everything is going to the next level and will be interactive = BODi live classes!

This is available for all of our clients.

You’ll be able to login and sign up for live classes with your favourite super trainers – plus new super trainers they are bringing in!!!

You can also claim a spot – first come, first serve, so you can actually webcast with the trainer LIVE.  You’ll have the opportunity for feedback from your trainer!

Plus!! New curated playlists so the hype and fun is at all time high.

All of this together is the perfect way to maximize your workout experience.

I am beyond ecstatic for BODi to go live and think this will be such a great time for our Virtual Fit Club community.

In case you didn’t hear, our company is going public in the next few months!

Through this process, the company has announced that we are coming out with a MYX bike!!!!!!

This will be available this fall but for all clients and coaches, and we will have a discount code available for the MYX V2 indoor bike.

A lot of us love the idea of something to MIX up our regular routine!

So this option is PERFECT for us.

Here’s what’s happening!!! NEW spin program launching in December from a new Supertrainer, Jennifer Jacobs! Jennifer is a former Peloton senior instructor.

The MYX bike will be released early fall with the launch of BODi. 

You can have any bike to do the workouts and we will offer a bike as well if you need one.  Again, all current coaches and clients will get a code to purchase the bike.

The MYX bike is bringing indoor cycling to the BOD work with both LIVE workouts and full cycling program.

More details will be coming out about this soon. 

It’s no secret that I love our nutrition programs.

But the updates that will be rolling out have me like WHOA!!!!

Even more access to resources with live classes where you can webcast in.

We already have so much value and resources available at our fingertips when it comes to nutrition, but they are working their crazy magic and making it even better…seriously crazy!!!

There will be even more exclusive content for nutrition + members.

NEW!! There will be LIVE cooking classes and meal planning on BODi for Nutrition + members. 

And probably our most popular nutrition program – Portion Fix is getting an overhaul.   A brand new master class is coming to simplify how to get started with Portion Fix and there will be new videos added to go more in depth.

Drumroll please….

TIMED NUTRITION with Portion Fix!!!

You’ll see me share my screenshots of my timers on my phone where I’m reminding myself when and what to eat. So I’m a fan of this new addition.  This is not a one-size-fits-all and that is totally A-OKAY.  But if it’s something you’ve been interested in, it’s on the way and available starting in July!

Our daily superfoods is a must for me. I drink it every single day.

There’s a new flavour coming soon…


It will be available on June 22nd in Canada and in the US.

This new flavour will be a new permanent addition to the Shakeology lineup – yes, it’s THAT good!!

Cookies & Creamy is vegan, dairy free and gluten free.

We’ve been asking for this flavour for such a long time so trust us when we say there a lot of happy campers right about now!

CLICK HERE to be notified when it comes available and I can send you a link and you can check it out!

One of the women on my team (Amanda) has been in the exclusive test group for Beachbody’s newest program – 645 with Amoila Cesar!!!

I’ll let you in on a little secret…this program is LEGIT!!!!

Here’s what I look for when it comes to a workout program – results, challenge, strength, muscles, power, and a program that’s going to push myself out of my comfort zones.

HERE IT IS and it’s coming available soon!

More details coming on how you can join us for 645 when it becomes available in July!

Here’s a look at her progress photos taken just a little over 7 weeks into the program.

She’s feeling strong, so determined, and so focused!!!!

alright… if that didn’t you get ridiculously excited, I don’t know what will!!

Can’t wait to start rolling all of this amazingness out to you!

xo Lindsay

When Virtual Learning MUTINY happens

Ever count to 5 with your kid to have them stare back at you defiantly only to wonder if you’re really fit to be in charge ? LOL

Seriously… that was the daily going ons here when I would tell my 8YO it was time to do his virtual school work.

If your house is looking like ours has through virtual learning and MUTINY is on the table I wanted to share something I started last week that has been a GAME CHANGER … see, telling our 8YO that school was his job and his actions (good or bad) had consequences was like talking to a brick wall #hedidntcare or at least he didn’t get it!


Gave him the visual — I know some classrooms have done marble jars like this and that’s where I kind of got the idea. Instead of marbles though, I went with the medium we had the most of around the house ! So we have a big jar of pompoms and a smaller jar that’s “his jar”

Every day he starts with 5 pompom balls in his jar (because I like to think we all start ahead each day and choose where to go from there, right?)

I wrote out how he can earn more pompoms and how they can be taken away; and I was VERY CLEAR — he’s 8 after all!

If he gets to zero there are repercussions and trust me he could’ve been negative pompoms if that was a thing the first couple of days. There was a definite learning curve/ period of adjustment!

But if he gets to 15 pompoms : he can pick rewards ! I had to find things that were meaningful to him for this to carry any weight/ motivation !

He came up with :

Getting to choose dinner

Family/ game time with us

Extra video game time (surprisingly he’s yet to pick this one)

Now, like I said, the first 3 days were a huge FAIL but I didn’t give up.

And this week we’ve had multiple 15 pompom days in a row, and I haven’t wasted valuable time and energy fighting all day!

Just wanted to share in case it may help in your house!

Do you have anything that’s working well that you can add? I would love more suggestions and strategies!

Crash Course to Control: 9 Week Control Freak 411

2020 feels like it has taken control of everything. Time to take it back! It’s going to be an epic new year — because we are ending it with the release of the 10th Beachbody program created by Autumn Calabrese (the same trainer I started my own fitness journey with 5 years ago) !

Introducing 9 Week Control Freak !

New moves, new equipment, amazing results, including a comprehensive approach to taking control of the things that truly dictate the quality of your life, like strength, stamina, nutrition, and even sleep. It’s time to take control!

When life is challenging everything, it’s important to take control of everything you can, and that means taking control of your nutrition, fitness, and health, so you can respond to anything else life throws your way.

How? By becoming a control freak.

People often associate being a “control freak” as a negative, but Super Trainer Autumn Calabrese empowers you to turn it into a positive with her new program, 9 Week Control Freak.

What Is 9 Week Control Freak?

9 Week Control Freak is broken down into three phases that will increase in intensity and exercise difficulty, 5 days a week, three weeks at a time. Workouts are 18-30 minutes long! Perfect for a busy lifestyle! Here’s the first look at this program from Autumn herself HERE !

What Kinds of Workouts Are in 9 Week Control Freak?

9 Week Control Freak is five days of exercise per week: three DCT-T workouts (Density, Complexes, and Tabata Training), one day of Total Body Tone, and one day of Tabata Cardio and Core.

In addition, there will be supplemental 10-minute bonus workouts to target certain muscle groups.

Density training builds strength and stamina by amplifying training intensity, requiring you to perform 5 exercises for as many rounds as you can fit in before the clock expires.

Strength complexes shift muscle building into overdrive by increasing time under tension.

By not allowing you to put down your weights or let go of your resistance bands until you’ve completed every rep of every exercise, Autumn’s strength complexes combine a handful of different exercises into one giant set that maximizes muscle endurance, strength gains, and calorie burn.

Tabata-inspired interval training helps incinerate calories and increases exercise capacity by challenging your speed, strength, and staying power with short bursts of cardio intensity followed by short breaks.

Together, these three training formats create a powerful stimulus for results. Add a day of pure strength training and a day of Tabata cardio workouts, and you’re going to understand what it feels like to be in total control.

You’ve never done a program like this before — ever!

You’ll be doing a variety of different workouts each week in 9 Week Control Freak, but they all lead to one goal: control.

This is Beachbody’s latest breakthrough to help you become strong, lean, and powerful.

In just 18 to 30 minutes at home, you can trigger more muscle growth, incinerate more calories, and burn more fat than many people do in an hour at the gym.

What Equipment Do I Need?

You’ll need a few key pieces of equipment to do 9 Week Control Freak:

  • Control Track with B-LINES Resistance Band. This adjustable resistance device easily attaches to a qualified door or can be mounted on a wall (Note: It’s important that you only use the Control Track as instructed in our demonstration video and follow the installation guideline provided with the Control Track for safe use).
  • Fitness Step (similar to the one used in Transform :20 with the ability to add height)
  • Core Ball
  • Dumbbells: light, medium, and heavy

What Are Controlled Stretches?

On workout days, Autumn brings you Controlled Stretch sessions. You’ll use light stretching, breathing exercises, and other restorative techniques to help prepare you for better sleep and recovery overnight.

You’ll boost blood flow, ease muscle tension, and enhance your body’s natural repair and recovery processes to optimize your results so you’re ready for peak workout performance in your next session.

You’ll sleep so well, you’ll wonder why you haven’t been doing this all along!

How Does Nutrition Fit Into 9 Week Control Freak?

Feeding your body well plays a key role in your training and in leading a healthy life. The key is finding a nutrition program that gives you CONTROL over food, rather than the other way around.

Beachbody has developed two proven nutrition programs to help people reach their goals. Each offers a unique way to approach food without having to count calories or skip favorite foods!

Since Autumn created 9 Week Control Freak, she will be referring to her nutrition program Ultimate Portion Fix and its different options throughout the program.

It’s Autumn’s signature portion-control program with recipes and meal plans that have helped hundreds of thousands of people lose weight.

Autumn will teach you how to take the guesswork out of eating the right portions, every time, while you still get to enjoy your favorite foods — plus cocktails and dessert!

(You’ll see this in real-time when Autumn celebrates her 40th birthday during the program. She’ll show you how to get results but still enjoy life. A TRUE Control Freak!)

This video-based program shows you how to create satisfying meals for your whole family, balance your proteins, fats, and carbs, swap out processed foods without swapping out flavor, and help you reduce the amount of sugary processed foods you eat that undermine your well-being.

People say that for the first time in their lives they have control over food rather than food controlling them, so it’s the perfect fit for a program called 9 Week Control Freak! But you’ll learn habits that can last a lifetime.

Beachbody also offers a nutrition program called 2B Mindset which was created by Registered Dietitian Nutritionist, Ilana Muhlstein, M.S., and is built on the simple principles that helped her lose 100 pounds — and keep it off!

2B Mindset uses four simple guidelines to help you lose weight while still eating larger volumes of food to help you feel satisfied. People say this approach works because it helps them lose weight without feeling deprived.

The good news is when you buy a 9 Week Control Freak Challenge or Completion Pack, you’ll get digital access to both Ultimate Portion Fix and 2B Mindset so you can learn more about each and pick the program that works best for you and your lifestyle.

Autumn will tell you that having all the tools to succeed is one thing, but nothing happens unless you put those tools into action.

That’s why we created the Nutrition+ membership, to give you the tools you need to follow your nutrition plan and stick to it.

You’ll get delicious new recipes every month, easy-to-follow meal plans, expert advice from Autumn and Ilana, PLUS exclusive access to a community of people focused on overcoming the temptations and derailers that have undermined their success in the past.

Nutrition+ helps you stay accountable and motivated.

Your first 30 days of the Nutrition+ membership, which features The Monthly Fix and The Mindset Membership, are included in your Challenge or Completion Pack purchase.

And, no matter how healthy you eat, it is difficult to get all the nutrition your body needs and craves.

Drinking Shakeology daily is the fastest and most delicious way to help provide your body with a daily dose of dense nutrition.

Meticulously crafted with as many as 60+ superfood ingredients, including premium proteins, phytonutrients, probiotics, prebiotics, adaptogens, digestive enzymes, vitamins, minerals, and more, Shakeology helps provide healthy energy, satisfy cravings, and make sure your body has the fuel it needs to thrive.*

Available in both plant-based vegan and whey-based formulas, as well as amazing flavors like chocolate, vanilla, strawberry, and café latte.

How Can I Maximize My Performance During 9 Week Control Freak?

9 Week Control Freak is serious business — and that means you need serious nutrition to make the most of the workouts.

That’s why we recommend Beachbody Performance supplements.

Consumed before training, Energize is perfect for helping increase energy, endurance, and focus during your workout.*^

And when you’re finished, drinking Recover helps speed muscle recovery, combat exercise-induced muscle soreness, and support muscle protein synthesis.*

Who Is 9 Week Control Freak For?

9 Week Control Freak is recommended for people with a baseline level of fitness. For the eager beginners, modifications will be available for the more advanced moves.

Who Is Autumn Calabrese?

Nutrition expert and Beachbody Super Trainer Autumn Calabrese is the creator of the breakthrough fitness programs 21 Day Fix, 21 Day Fix EXTREME80 Day Obsession, and others, and the portion-control weight-loss system Ultimate Portion Fix.

She’s also the author of the bestselling “Lose Weight Like Crazy Even If You Have A Crazy Life” and FIXATE I and II cookbooks, which have sold over 500,000 copies, and she’s the co-host of the FIXATE healthy cooking show on Beachbody On Demand with her brother, chef Bobby Calabrese.

Autumn is a certified holistic health coach through the Institute of Integrative Nutrition and has held certifications from the National Academy of Sports Medicine (NASM), as well as the American Fitness Professionals & Associates (AFPA).

What kind of results did the test group get with the program?

When Can I Access 9 Week Control Freak?

Offers go on sale and VIP Early Access begins December 21, 2020 (Coach-exclusive window December 7 – December 20, 2020- talk to me about how you can get in on this! ).

  • 9 Week Control Freak officially launches on Beachbody On Demand on May 24, 2021.

What do the packages look like?

If you’re a current BOD user email me at for your pricing info

Don’t have BOD (beachbody on demand) yet? These are your package options below!

Wait! One more thing! Want to try the sample workout to see what this amazing program has to offer?

And if you’re ready to go, or you have more questions send me a quick email at

Can’t wait to take this program on together!!

The #last60 Health Bet: Bet on YOURSELF



Imagine this: you wake up on New Years Day filled with momentum. Health is a habit you’ve already established instead of a resolution you hope will stick. The road ahead doesn’t feel overwhelming because you’re already on your way.

The LAST 60 is built on the belief that we can finish the last two months of the year stronger than we started it. 2020 was a year none of us expected but it’s not over yet. By committing to this journey, you have the chance to reclaim the way you say goodbye to 2020.

Let’s jump in together and reclaim the last 2 months of this year. Let’s choose to finish this radically different year, better than we started it!


Each year since I’ve been an online wellness coach, I’ve run a special challenge to finish the year strong! I’ve seen massive success with it, but 2020 isn’t every other year, so we thought, what if try something a little different? What if this year we break the Last 60 down into 2 x 3 week Health Bet challenges and put a little skin in the game! Enter, the Last 60 Health Bet (with two different health bets running November 8th to the 29th and November 30th to December 21st)


The health bet will run in our beachbody on demand (BOD) groups, a private app you can track with and you’ll have access to as a client or coach in my team!

Each weekend you’ll get a form to check in for the upcoming week, a challenge to rise to and a TON of encouragement. We’ll equip you with content and resources to stay engaged in our virtual fit club (the other resource you get beyond the tracking app). The best part? 

It’s only $10 and you can earn that and more back.

• Weekly encouragement and motivation to keep you on track

• Printable downloads, trackers and worksheets

• Resources to help you complete weekly growth-minded challenges

EACH WEEK you need to do your 5 WORKOUTS + 6 NUTRITION CHECK INs: plus send your progress to your coach and check in with our weekly form ! Three weeks of these simple habits will fundamentally change your habits and transform your life. And 2 rounds of these 3 weeks of intentionality will leave you heading into the holidays feeling INCREDIBLE!

These steps are how we make small, attainable actions add up to BIG results. We know that everyone is at a different stage of their journey – and that’s AH-MAZING! Find encouragement knowing that no matter where you are, there is a community committed to these things every day.


What’s your health worth to you? A health bet is a fun little experiment to find out what you’d do if you bet on yourself to make your health a priority!

While our health is the one thing that effects everything else in our lives, we tend to overlook it. If you’re guilty of stopping at a drive through, sitting at a desk all day or saying “next Monday I start!,” then let’s think about how this fun little commitment can help us push past !

Unlike other popular health/diet bets out there this Last 60 Health bet is set up so that your healthy habits are what qualifies you to win a share of the pot. With a lot of other apps the contests are basically a weight loss bet. We all know weight fluctuates due to silly things like sleep, digestion, time of day, and hormones. So it’s hardly to fair to base your success off one number. Plus, we want to focus on THE PROCESS… that’s what leads to the big results!

Is there a start date? How long is it?

The first health bet starts November 8th and runs for 3 weeks. The deadline to join is November 6th, so don’t wait! The second health bet will kick off November 30 and finish up December 21st! You can be in one or both depending on your goals!


The 3 week health bet is set up around creating healthy habits. So you’ll be tracking your workouts, nutrition and progress in a free App that is provided.

  • Join the LAST 60 challenge group using the BOD app (message me or your coach to get your link)
  • Track your hard work each week:
    • Log at least 5 workouts
    • Log at least 6 pictures of your Shakeology, energize or recover OR your food tracking for the day using 2B mindset or ultimate portion fix
    • Send your progress pictures each week to your coach
    • Fill out the weekly form to stay on track
  • Pay your $10 fee, and when you’re successful you’ll get that $10 back + share in the final cash pot!


I know how hard it can be to invest time and money into yourself, but healthy habits really do make everything easier throughout your life. So the idea of putting your money where your goals are (even just $10) for doing something GOOD for you is pretty darn cool.

While our health is the one thing that effects everything else in our lives, we tend to overlook it. If you’re guilty of stopping at a drive through, sitting at a desk all day or saying “next Monday I start!,” then lets set a few weight loss bets with friends this fall.

Another difference is that your healthy habits are what qualifies you to win a share of the pot. With Diet Bet is basically a weight loss bet. The bad thing there is weight fluctuates due to silly things like sleep, digestion, time of day, and hormones. So it’s hardly to fair to base your success off one number.

I also love that the requirements to win are realistic and not based on weight.

You just find a workout you love, workout at least 5x a week, and replace one meal with Shakeology, or log your energize and recover or your daily tracking of your nutrition. No crazy long workouts, no scary weigh-ins, no judgement. You can also plug into a community following the same plan you are for support, recipe ideas, and more!

If you’re not sure on Shakeology or Energize and Recover, I highly suggest checking these out:

What is shakeology?

What is Energize and Recover?


If you log your workouts 5X a week and your Shakeology/Nutrition pictures 6x a week, plus send in your form and pictures, you win!



The Mayo Clinic did a study and found that the completion rates for the incentive groups like the one we are starting next month were nearly 3x as high as those groups without incentives.  Participants of the group with a way to win money also lost 9.08 pounds compared to the other group losing only 2.34 pounds! Putting some dough in the pocket could help keep you leaner longer!

This contest is open to anyone in the US and Canada and UK! Cannot be working with another Beachbody coach.


muscle burns fat program details


Let’s talk about Muscle Burns Fat (aka #mbf) because I’m super excited to commit to this program and can’t wait for you to join me!

I get bored easily when it comes to fitness (that’s why I love our ON DEMAND library of programs). And knowing that I’ve invested in a new program really causes me to put some skin in the game so I won’t give up ! But also knowing that tons of other ladies are going to commit at the same time with me makes that commitment even stronger! 

I’ve met the Super Trainer for this program, Megan Davies, a couple of times at our Beachbody events, and she is SO fun and SO motivating!

I know without a shadow of a doubt that she’s going to get everyone that does this program in KILLER shape if they commit from start to finish!

Summer can be hot and it can be easy to get into a bit of a rut with ice cream dates and all the patio drinks. Which is why this is the perfect time to raise the bar and commit! By Fall you will feel your best and can work into the next more advanced round #mbfa (Muscle Burns Fat Advanced). 

I am ALLL IN! So, let’s talk about it…


Muscle Burns Fat, which you may have seen referred to as #mbf, is an amazing TWO-part fitness program by Megan Davies (anyone remember her from our beginner introductory program, Clean Week?!)


  • Super Trainer Megan Davies (winner of The 20s and creator of Clean Week)
  • Two 3 week programs designed to be done back to back
  • 25-45 minute workouts
  • Set to music so you can push your pace, find your rhythm, and let the music help drive you to burn maximum calories.
  • 7 days a week: M/W/F- Strength training, T/H- Cardio, Saturday- EMOMs (every minute on the minute), Sunday- Recovery

Part 1 of the program is simply called Muscle Burns Fat (#mfb).

While Part 2 of the program is called Muscle Burns Fat ADVANCED (#mbfa).

These are “technically” 2 different programs and being released in 2 different phases, but they’re designed to be completed back-to-back! Each program contains 21 unique workouts. That’s 42 different new workouts! 

Perfect for me — remember, ‘bored easily?’ I know there will be ZERO boredom!


Both #mbf & #mbfa have a super similar style — the workout names are even the same. BUT, during #mbfa, you’ll work out longer, and challenge yourself even further with more intense workouts!

Who is Megan Davies?

Super Trainer Megan Davies is the creator of #mbf – Muscle Burns Fat. Megan began her career as a personal trainer in college. She then spent years training clients and expanding her skills, earning certifications from the NSCA and the Fitness Institute International, and opening her own gym. After winning the Beachbody fitness reality show, THE 20s (which you can watch on BOD!), Megan was chosen as the next Beachbody Super Trainer to create her first program, Clean Week. I am so excited for you to get to know her – she is so upbeat and her attitude helps me power through my workouts!


-anyone looking to lose fat and gain muscle

-anyone looking for quick, effective workouts (25-40 mins)

-someone who likes lifting heavy and doing circuit style training

-all fitness levels are welcome!

When Can I Start?

June 29: #mbf free Sample Workout launch

July 7th: Coaches can purchase and start workouts

July 20: #mbfa Sample workout launch

July 27th: Customers can purchase and start workouts

August 17th: #mbfa workouts start

Late December 2020: #mbf and #mbfa on BOD

What equipment is required?

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

What if the BOD rope is sold out?

The Bod rope is Beachbody’s innovative cordless indoor jump rope! Do to the popularity of the program we do expect it to be sold out or back-ordered at points! If this happens you can grab an alternative off amazon OR get creative with a long pair of socks, with tennis balls inside the ends of them and elastics securing them! I’ve done half the program without ropes at all though and let me tell you, it’s still getting me incredible results!!

Is MBF good for weight loss?

Yes! Both MBF and MBFA are designed to help with weight loss ! The best part: with both of our nutrition workshops included in your package you’ll be able to get results even faster that LAST because you’ll be eating right and building muscle, which boosts your metabolism!

What is the nutrition plan like?

All #mbf Challenge and Completion packs include BOTH UPF and 2B Mindset – our AMAZING premium nutrition plans – so we will be able to focus on the nutrition program that works best for you. This combination of nutrition and fitness is amazing! THIS IS THE FIRST TIME EVER THEY’RE INCLUDED AND I’M FREAKING OUT!!

Is Muscle Burns Fat (#mbf) good for beginners?

Yes! #mbf is designed for beginners (there’s also a modifier to follow) and #mbfa OR muscle burns fat advanced is designed to follow it! The best part, if you try it and find it’s not right for where you’re at to start you can try one of the other 100s of workout programs on beachbody on demand too!

What support will I have?

My VIRTUAL FIT CLUB is so much fun and such an amazing way to stick to your plan, answer questions, stay motivated and connect with other people doing the same program! These groups are what have kept me on track – they hold me accountable and keep me motivated! You’ll have access to my group AND to me as your personal coach !


The MBF and MBFA results have blown me away! I haven’t seen results like this since the original 21 day fix program (that’s what I started with 5 years ago)!

What packages are there?

For New Customers:


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

My favourite add ons: 

I am so excited to do this program with you!

Make sure that you have filled out this form to be kept up to date!

I will be sending out the sample workout as soon as you complete the form if you haven’t tried it yet and an order form shortly after! Cannot wait to rock this with you! 

10 Rounds | Insider Info On The At-Home Boxing Workout

I’ve never needed sweat therapy more than right now…

Although I started working out because I thought it was the magical key to losing weight, early on I realized it had very little to do with weight loss, and a whole lot more to do with improving my MENTAL HEALTH…

Being a busy mom and wife, and working full time in a stressful real estate career made my 30 minute ‘appointments’ a day in my tiny home gym a LIFESAVER! I could shut my phone and my mind off and it was downright therapeutic!

That became even more clear when I started my first ever ‘fight’ style workout –mamas, let me tell you, punching the air feels great and is an amazing stress and anxiety reliever lol!

That’s why timing for this brand new boxing program couldn’t be better…

I’m sure you’re thinking, “cool but do I need a partner? Do I need a punching bag? Special equipment?’ NOPE — just you and a space to sweat in. You will follow along with Joel and train the way professional boxers have trained for years to get their endurance, speed, and agility ready for the ring! And along the way, you can develop some killer punches and a killer core to go with it… I call that a WIN!

Three words… Thank. You. Joel!

Got your attention? GOOD. Keep reading!

10 Rounds Program Breakdown:

  • Trainer: Joel Freeman
  • Intensity: Intermediate Level
  • Program Length: 6 weeks
  • Daily Commitment: 30–40 minutes, 5 days/week
  • Equipment Needed: Light, medium, & heavy weights, resistance loops
  • Best For: Toning muscles & leaning out
  • Release Date: April 6th, 2020 (March 16th for Coaches!!)

What are the workouts like?

10 Rounds is a low-impact workout that combines weightlifting and boxing. there are 2 main types of workouts you can expect to see: boxing & weight lifting.

There are 5 workouts per week — 3 days will focus on boxing, 1 day of lower-body weight training, 1 day of upper-body weight training, and 2 rest & recovery days.

And YOU get to choose which days you use as your rest days. As long as you complete the 5 workouts in order each week, you can take your 2 rest days on whichever days are convenient for you!

During the 3 boxing-focused days:

Expect to work out your entire body! There’s zero equipment needed — just you, the video, and a pair of shoes — because the type of boxing you’ll be doing is called “shadowboxing.”

What is shadow boxing?
Simply put, it’s boxing with an invisible partner!

The workouts will focus on the basic fundamental punches and defensive moves that will challenge your core, but the footwork will also be an important component! Each boxing day will also include “conditioning drills” which will build power, speed/agility, and endurance.

During the 2 weight lifting days:

You’ll alternate between focusing on upper body & lower body each of the 2 days. But it’s not about how heavy you can lift during these workouts, it’s about how many reps you can do — this is called “muscular endurance.”

What equipment do you need for 10 Rounds?

I touched on this above, but even though this is a boxing program, you don’t need any special boxing equipment — NO punching bag, NO boxing gloves, NO speedbag.

Here’s what you will need…

Boxing Days Equipment:

  • Just a towel!

Weight Lifting Days Equipment:

  • Light, Medium, & Heavy Weights*
  • Resistance Loops

*The amount of weight you need will depend on your current strength & fitness level. Not sure? Message me and I can help you figure it out!

Who is this workout for?

Anyone that wants to let out a little aggression (and don’t we all sometimes?!)

But seriously — this program is an intermediate-level workout. But if you’re new on this fitness journey, don’t let that scare you away! You can slow it down, take it easy, use lighter weights, and you’ll still get a great workout.

If you want to burn calories…
If you’re looking to lean out…
If you’re trying to lose weight…
If you want toned muscles…

When can you try 10 Rounds?

There is an absolutely FREE full-length sample workout available. All you’ll need are a set of light, medium, & heavy weights, resistance loops, and a towel. Try the sample workout here:

Excited to start the full program?! If you’re a Beachbody Coach you can purchase access now. Not a Coach? Customer VIP Access opens April 6th!

If you have Beachbody On Demand but DO NOT purchase VIP access to the program, the workout will not show up in your member library until October 1st, 2020.

Friendly reminder: You DO NOT need to be a Team Beachbody Coach or current customers to get your hands on the VIP Access to 10 Rounds. All you have to do is contact me for guidance and I’ll help you get the hookup!

Want a reminder when the program is released? Simply email me : subject line “10 rounds info” to get announcements (and I promise I won’t spam you.)

OR if you’re interested in trying 10 Rounds with me, message me at the email above and I’ll get in touch!

Try 10 Rounds With Me!

Ready to try 10 Rounds?! Want to try it in a supportive group with ME as your coach through the entire process?! Email me at : subject ” 10 Rounds ”

BARRE BLEND : from softball player to ballerina?

I am so excited to share my feedback from the live workout called Barre Blend that I tested out a couple months ago at our leadership conference and is almost ready to release to the world!

I met and spoke with Barre Blend creator and professional dancer Elise Joan this October in Arizona ! #armgoals

Barre workouts have been one of the hottest fitness trends for years, with devoted fans praising the way they sculpt and tone without lots of impact, while improving posture and flexibility.

The dance-inspired moves are fun yet challenging, and they make you feel just a little more graceful. So what if you could get the best barre workout — taught in real time, just like in a studio — without leaving home?!

Keep in mind, a dancer I am not!

I was raised on a farm riding horses, getting dirty and playing softball… I have no dance experience, am terrible at following choreography and have never attempted anything even mildly ballet inspired lol… but so far I have LOVED IT!!

What Is Barre Blend?

Barre Blend is a new low-impact, high-intensity, and high-energy workout program. It comes from our very own barre expert, professional dancer, and 3 week yoga retreat co-creator Elise Joan.

Elise has created the perfect fusion of ballet barre, Pilates, and cardio interval training, designed to help you burn fat and create a lean, toned physique.

The workouts are 30–40 minutes a day, 5 days a week, for 60 days. Elise leads you through each workout in real time, which makes you feel like you’re in a high-end barre studio with a super-supportive community.

It’s meant to be challenging, but as Elise says, you have to defy your limits if you want to define your body.

To keep you inspired throughout the program, Elise has created Daily Motivation Cards that help you celebrate your achievements and cultivate a positive mindset.

What Kinds of Workouts Are Included in Barre Blend?

Elise takes inspiration from her years as a professional dancer and fitness instructor to design full-body workouts. These workouts include high-rep, small-range movements and isometric holds, as well as compound exercises, targeted core work, and dynamic stretches.

Although each class is a total-body workout, Elise adds a special body-part focus each day for extra-targeted toning.

And to make sure you get the best results possible, Elise adds cardio interval training to each workout to keep your heart rate up and help you burn maximum calories and fat.

No Ballet Barre or Dance Experience Is Required

That’s right, you don’t need a ballet barre to do Barre Blend. You can use the back of a strong and secure chair, your couch, a counter, or just about any sturdy household object that’s the right height.

You’ll use light weights and optional Beachbody Resistance Loops to bring the burn while strengthening and toning all over.

And there’s no complicated choreography. Elise has chosen the perfect combination of graceful and effective moves.

Because she’s a master teacher with impeccable form and cueing, she can help you get the lean, strong body you want —  plus the confidence to go with it — without worrying about being left behind or left out.

Elise will encourage you to express yourself as you move freely and have FUN!

Who Is Barre Blend for?

Barre Blend is designed for everyone, of all ages and fitness levels. If you’ve never done a barre workout before, you can follow the modifier who does a slightly easier version of each move.

“Barre Blend is a low-impact program with high-impact results. It’s not only effective, but it’s safe to do every day. It strengthens and tones the body while helping to prevent injuries and improve stability, mobility, and flexibility.”

She adds, “In creating Barre Blend I have seen definition and streamlining in my own body that I forgot was possible! This program will take you to the next level. It will challenge you physically, mentally, and emotionally. And I’m here to help you realize your full potential and live your best life.”

“You will burn, sweat, and smile. So get ready to find your bliss in the burn!”

When Can I Stream Barre Blend?

  • Offers go on sale December 16, 2019 (Coach-Exclusive Window December 3–15, 2019).
  • VIP Early Access begins January 13, 2020.

Try the Barre Blend Sample workout here!

Want more info on Barre Blend ? email me at with the subject ” Barre Blend info” and I will help you out !

Weeknight Comfort Food : Veggie Lasagna

As the weather gets colder here (and my goodness, we already had a snow storm), I find myself looking for comfort foods when it comes dinner time!

This fall I’ve been experimenting with some soup recipes as a way to get tons of veggies in and warm up and I’ve been going to some of my tried and true favourites like this Veggie Lasagna!

Not only does it taste delicious freshly out of the oven, it’s one of those foods that is SO good the next day and the day after as leftovers!

It’s full of veggies and a perfect meal for meatless Mondays (or you can add in ground turkey if you’d like); it’s amazing either way!

Although few people consider lasagna to be healthy, it’s still surprising to discover exactly how many calories are lurking in that tiny slice.

That’s why we’re here to share a way that you can enjoy lasagna, without tossing a healthy diet completely out the window.

When you think of lasagna, what’s the first thing that comes to mind? We’d bet it has something to do with bubbling hot tomato sauce and cheese.

With this recipe, we’ve focused on the good stuff, which means you’ll still get plenty of sauce and cheese.

But instead of pasta noodles, you’ll load up on spaghetti squash instead. Spaghetti squash is a fiber-rich, lower-carb alternative to pasta.

Ditching the noodles saves on calories and makes room for plenty of cheese. After a trip to the oven, the spaghetti squash noodles will have absorbed some of the tomato and cheesy goodness.

A sprinkle of basil makes the flavors really pop, but the dish still tastes delicious without it.

Spaghetti Squash Lasagna

This sinfully delicious Spaghetti Squash Lasagna is made with all-natural marinara, part-skim ricotta cheese, grated Parmesan cheese, and healthy spaghetti squash.

Time 15 mins 

Cook Time 1 hr 17 mins 

Total Time 1 hr 32 mins 

Servings4 servings 

Calories 474 kcal 


  • Parchment paper
  • 1 small spaghetti squash, (approx. 3½ to 4 lbs.)
  • Nonstick cooking spray
  • 4 cups all-natural marinara sauce
  • 3 cups part-skim ricotta cheese
  • 1 cup grated Parmesan cheese
  • ¼ cup finely chopped fresh basil (optional)


  1. Preheat oven to 375° F.
  2. Line large baking sheet with parchment paper. Set aside.
  3. Cut spaghetti squash in half lengthwise. Remove seeds and membrane. 
  4. Place spaghetti squash, cut side down, on baking sheet. Bake for 40 to 45 minutes, or until tender. 
  5. Reduce oven temperature to 350º F.
  6. Scrape spaghetti squash flesh into stringy noodles.
  7. Lightly coat 4-quart baking dish with spray. 
  8. Evenly layer half spaghetti squash, half marinara sauce, and half ricotta cheese in baking dish. Repeat with second layer.
  9. Evenly top with Parmesan cheese.  
  10. Bake for 30 to 32 minutes, or until golden brown and bubbly.
  11. Garnish with basil (if desired).  

Recipe Notes

Store leftover lasagna in an airtight container, refrigerated, for up to 5 days, or in the freezer for up to 3 months.

Love this share from @beachbodyblog


Yesterday PANS/PANDAS awareness day and if you’d asked me a few years ago what on earth that was, I wouldn’t have been able to tell you. I had never heard of the disease.

And ironically, in our small city, tonight there is a huge fundraiser event for PANS/PANDAS and I’m unable to go because our ‘panda’ is in what I call a flare, or an episode.

I’ve learned a lot, more than I would have liked, about the chronic illness we have been dealing with for our son for nearly 4 years would. I would learn it was in fact PANDAS or pediatric autoimmune neuropsychiatric disorders associated with streptococcus.

So in easier to understand words, it’s an autoimmune disease that flares up when the child contracts strep. The immune system incorrectly begins attacking a part of the brain causing all kinds of symptoms that look different in each and every child. Symptoms including OCD, anxiety, tics, ADHD-like behavior, and more. PANS is a similar autoimmune syndrome but reacting to an infection other than strep…a virus, lyme disease, mycoplasma…or really anything that can inflame and activate the immune system.

Our son’s story with PANDAS is really not my story to tell. It’s his story to tell. One day, when he understands it more deeply. One day, when he can wrap his head around it all. And then he can choose how and when and with whom he shares it. 

MY story with PANDAS however is about stepping head first into the role of advocate for my child. It’s about awareness and understanding and even availability. It was trusting my gut instincts, spending hours researching on WebMd and google, and spending time and money on the wild ride of a medical roller coaster.

Advocacy started as a part time job for me when we found ourselves in this situation. It was about asking questions, digging deeper and never giving up.

And after the past 4 years, I can say without a doubt there’s nothing more important I could’ve done with my time!

Although sometimes exhausting and frustrating beyond belief, there is nothing I’d take back or second guess when it came to this pursuit and my advocacy.

See PANDAS isn’t always considered a “real” diagnosis in the medical field, even though it has been around for 30 years and advocated for by numerous pioneering professionals. But it’s one of these confusing, hard-to-define, no-two-people-look-the-same kind of diagnoses. If you’ve met one child with PANDAS, well, you’ve seen one manifestation of the disease. And you’ve gotten one days’ worth of knowledge about it. 

PANDAS can look like an anxious child unwilling to leave the house or go to school…ever.

It can look like vocal or motor tics that never, ever stop. Ever. Or come and go …

Shoulder shrugging, eyes blinking, humming, throat-clearing, staring off.

It can look like sleep disturbances, fits of rage, outbursts of emotions, bedwetting, hair-pulling, skin-biting, and memory loss.

It can be hyperactivity and literal exhaustion.

It can be obsessions that disrupt life.

Or it can be only a few of those things. Or all of them.

It can be mild or it can be severe.

It can be drastic changes in handwriting, or huge regressions in mathematics. So much so that it’s almost like two different people are completing the work.

But then again, it really is like having two different children inside one body.

Because some days, these symptoms are completely absent. And other days, they’re raging. 

As a PANDAS mom, I can’t stress enough how important it is to continue to advocate and try to find a PANDAS aware doctor…one who believes you. And who will listen and ask all of the questions. And secondly, I can’t stress the importance that you know just how many people are living this nightmare with you and to find those communities and lean into them.

I found our son’s doctor and this avenue because of other parents sharing their stories. And then I found answers and support in the online spaces where I could connect with others who were going through this rollercoaster themselves.

Because PANDAS (and PANS) like so many illnesses, is often suffered in silence.

It’s confusing. It’s doctors’ scratching their heads and referring you to specialists. And then therapists. It’s misdiagnoses. It’s questions about your parenting style. It’s feeling misunderstood. It’s feeling alone and isolated. It’s wondering if maybe it’s all in your head. It’s an up-and-down roller coaster with good days that make you forget about the bad ones.  And bad days that make you question if there were ever good ones in the first place. 

For years, PANDAS kept us confused. It weighed heavily on our family and especially our little boy. It masked his personality and quieted his spirit. We wondered and worried and questioned. And then one day, after years of searching, we got some answers and a direction to head in. And while healing with PANDAS is possible, it’s like climbing through mountains. It’s peaks and valleys and a lot of uphill work just to feel like you have to climb back down and do it all over again.

But you do not have to go this alone. Because one day, you will break your head through the clouds and have the capacity to share your story with a friend or even the world.

And that friend will know someone else who has a kid with this same disease that she only remembered because of the funny name. And then you’ll find that mom on social media, and you’ll have a mutual out-of-state friend, whocxxd

Accurately diagnosing and treating this disease while working with a practioner who is PANDAS aware, can alter the course of a child’s life and an entire family’s existence.

There is hope. The road will be hard. There will be tears and celebrations. Big and small wins. You’ll see glimpses of the child you know his there under the disease. The one who continues to steal your heart like he did the first time you laid eyes on him. PANDAS will not define his life. And you will look back and say “it was all worth it.”

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