#mbf & #mbfa

#mbf & #mbfa

Here we go. It’s time once again.

Our newest program is almost here and it’s SO GOOD. I just completed week 1 and I LOVE this program!

It’s called Muscle Burns Fat, aka #mbf. Megan Davies has upped her game with this one, and I’m so ready to level up with her!

And the new BOD ropes — they’re NO JOKE! (have you heard about these yet?! If not keep reading and I’ll fill you in!)

Alright, so let’s talk about it!

#mbf & #mbfa Program Basics:

• Trainer: Megan Davies

• Intensity: Beginner-Intermediate/Advanced

• Program Length: 3 weeks each (6 total)

• Commitment Time: 25-40 minutes, 7 days/week

• Equipment Needed: Light, medium & heavy weights, BOD rope

• Best For: Weight loss, gaining strong lean muscle

• Release Date: July 7th, 2020 (for coaches)

• July 27th VIP Early Access begins for everyone

• Available to all BOD members in late December

Who is Megan Davies?

Megan Davies is a personal trainer with a motivating and simple workout style. I love her positive personality. She makes it easy to follow along and keep going during a workout. Megan has experience training clients and holds certifications from NSCA and CPTS. She’s even opening her own gym!

Megan won THE 20s, a Beachbody fitness reality show. Following the show she created Clean Week, a program that helps you create healthy habits in just 7 days. 

What are #mbf & #mbfa?

#mbf (Muscle Burns Fat) and #mbfa (Muscle Burns Fat Advanced) is a 2-part program. These two 3-week programs are designed to be completed back-to-back and include 42 unique workouts, so you’ll never complete the same workout twice. 

You’ll start with #mbf, a beginner/intermediate level workout, and throughout those 3 weeks, Megan will push you, train you, and get you ready to take on the more intense challenges in #mbfa!

What can you expect from the workouts?

During both programs, you’ll have the same type of workouts — #mbfa will just up the intensity! The workout moves are set to the beat of the music to push you harder! Here’s a little bit of what you’ll see each week...

Monday, Wednesday, Friday = Strength Days

These are our strength training days — you’ll have:

• Lower Body Burn

• Upper Body Burn

• Full Body Burn

These include classic weight lifting moves that you’ll probably recognize if you’ve completed any of our other programs. But you’ll also see more asymmetrical moves (weights in 1 hand instead of 2 to purposely throw your body off balance & build core strength!)

Tuesday, Thursday = Cardio Core Days

Not a cardio fan? Cool. Because there are only TWO days of cardio! YESSSS, thank you. And it’s mixed with core moves (hello, abs!) so we’re not doing cardio the entire time! There will be:

• Core Circut 1

• Core Circut 2

These include something called an AMRAP (as many rounds as possible) challenge at the end where you aim to beat your personal best each time.

Saturday = Power Ignite (EMOM)

Have you heard of EMOM workouts? I definitely had to look this one up, and apparently it’s pretty popular… it stands for every minute on the minute. Basically, you have to complete a specific number of reps in every minute – each minute the move changes!

The Trick: complete your reps FAST (but safe, of course), and you’ll get to rest for the rest of the minute! The quicker you go, the more downtime you get to recover!! 

Sunday = Dynamic Recovery

Finally — we’ll need it! This is our active stretch & flow recovery class.

Plus, there are a few bonus workouts!

On-The-Go Workouts:
These are no-equipment versions of the workouts designed to help you stay on track when you’re away from home!

Bonus #mbf & #mbfa Workouts:
You can add these short 10-minute workouts onto any day for an added challenge!

What equipment do you need for Muscle Burns Fat?

There’s not much that you’ll need for this program, but there is 1 new piece of equipment — the BOD Rope.

Alright, what is is a “BOD Rope?”

It’s an ultra-convenient indoor cordless jump rope with weighted handles! Don’t have one? No worries, I didn’t either before I started. But when you purchase the program they’ll be available for you! 

What else is required for #mbf?

• Light, medium, & heavy weights

Yup. That’s it! And, as with most of our programs, the exact size weights you choose to use are totally up to you and depend on your current strength. Not sure what to start with? Shoot me a message!

#mbf Nutrition

For the first time ever, both the Ultimate Portion Fix and 2B Mindset digital streaming nutrition programs will be included in all Shakeology Challenge Packs, Performance Challenge Packs and Deluxe Challenge Packs so you truly have the total solution. These packs will also include the portion-control containers and the 2B Mindset Tracker, as well as the first 30 days of Nutrition+ membership. This is a $187 value added at no additional cost!

#mbf also incorporates products from the Beachbody Nutrition line like:

• Shakeology

• Energize

• Recover

• BEACHBAR

Challenge Pack Options

New Beachbody Members Without Beachbody on Demand

Let’s talk pricing and options! If you do NOT have a current Beachbody on Demand membership, you have the option to purchase the Shakeology Challenge Pack, the Performance Challenge Pack or the Deluxe Challenge Pack. Shakeology is our superfood nutrition shake that you can use to replace one meal or snack per day. This is NOT a protein shake. While it does contain protein, it also contains vitamins, minerals, phytonutrients, antioxidants, adaptogens, fiber, pre and pro-biotics, and digestive enzymes.

If you are more concerned with having energy to get through the workouts and not being so sore that you can’t do the next day’s workout, the Performance Challenge pack would be perfect for you. It contains our pre-workout drink, Energize, and our post workout drink, Recover. Recover helps to speed recovery and reduce exercise-induced muscle soreness. Key ingredients include high-quality time-released proteins to support muscle recovery, an optimal ratio of branched-chain amino acids (BCAAs) to help build muscle, just enough carbohydrates to stimulate muscle glycogen recovery, and a powerful ellagitannin-rich pomegranate extract to help improve strength recovery and reduce delayed onset muscle soreness.

If you know you want to go all in and get it all, the Deluxe Challenge Pack is for you! All graphics below show what is included in each.

If you are an existing BOD member, you have several purchase options. Just the digital upgrade, which does not include the BOD ropes, the digital upgrade with the BOD ropes, the Base Completion Pack which includes access to the program, the BOD ropes, both nutrition programs and either a month’s supply of Shakeology or a month’s supply of Energize and Recover. The last option is the Deluxe Completion Pack which includes it all!

Is Muscle Burns Fat the right program for you?

My personal opinion is….YES — this is the right program for you. I was doing yoga before this program and before yoga, I had taken a few weeks off from my daily workouts. I have found this program the PERFECT one to get me back into it. Since the program progresses you through all 6 weeks, it doesn’t matter what level you’re at right now, these workouts are for anyone! But especially if…

• You want to burn fat (with a name like “muscle burns fat,” what did you expect?!)

• You want to build strong lean muscle

• You want a flat stomach & ripped core

• You’re ready for a new way to challenge yourself!

When will you be able to get started?

There are a couple of key dates to keep in mind…

• July 7th: VIP Access deals open up to Coaches (Not a Coach? You can sign up for FREE with your purchase and get instant access to the program materials!)

• July 27th: VIP Access deals open to ALL customers — you don’t need to be a Coach or even a current Beachbody customer to order and get these amazing deals that will be available for a limited time!!

• August 10th: My #mbf challenge will begin and we will all be doing the workouts together and working on our nutrition together. The group helps SO much to keep you going!

What is Beachbody VIP Early Access?

There are two release dates for new programs released through Beachbody On Demand. There is the “VIP Early Access” release date and there is the “General” release date. 

VIP Early Access is available to both coaches and customers. To gain VIP Early Access simply purchase early access for the program you want. The cost for VIP Early Access is usually between $50-$70 per program not including Shakeology or the Performance Line.

Without VIP Early Access you will just need to wait for the program’s General release. The general release date is usually about six months after VIP Early Access begins. At that time the program will be available in the member library for all Beachbody On Demand users. 

Are you ready to get started? Click below and let me know which package you are interested in.

What is the 3 Day Refresh

Do you ever wish there was an "auto-switch" button to kickstart your metabolism? Wish there was a way to get back on track with your health, without messing up your system with overly processed chemicals - or a starvation diet?

That’s what the 3 Day Refresh detox is! I like to call this my "lose the bloat" program. It's 3 days of fruits, veggies, healthy fats, superfoods and water. No starving yourself. No pills or wraps. Just detoxing from processed foods and getting back to basics. Get a clean break from bad nutrition habits; and feel immediately cleaner, lighter, and more healthy.

My honest honest review

I've done this program 4 times since I started my weight loss journey in August of 2015. Sometimes it's easy to complete, and sometimes it's harder. If you are doing this after eating a lot of fatty foods or drinking alcohol, it might be a struggle. You might be hungry. You may feel tired or get a headache.

But at the end of the day, I've always lost 3-5lbs and a TON of bloat when completing it. I love that it's not a liquid-only cleanse and it usually keeps me motivated to keep the healthy habits going afterwards. It's not one of those diets where you gain it all back once you start "eating" again.

Who is the 3-Day Refresh for?

Anyone looking to lose a few pounds quickly and/or to look and feel better in just 3 days can use the 3-Day Refresh. The program is for those who have "fallen off the wagon" with their nutrition and want to get back on; anyone wanting to kick start clean eating habits for the first time; or anyone just wanting to prepare for big event, milestone, or trip and look his or her best. The program is also for people seeking to undo the "damage" of a recent binge. Overall, this product is for anyone who wants to lose weight quickly, feel lighter, feel cleaner, improve digestion, feel healthier, curb cravings for junk food, or improve mental clarity.

What will I eat while on the Refresh?

You’ll drink 3 shakes, 1 fiber drink, 6 healthy snacks, and 1 dinner recipe daily.

What is the estimated daily calorie intake while on the Refresh?

Approximately 900 calories per day. That may vary based on meal selection.

Can I work out on the Refresh?

Because this is a restricted-calorie eating program, it is not recommended to exercise. If you must exercise, you should limit your activity to mild or moderate levels. For those who are used to extreme exercise, I recommend stopping extreme exercise (or tapering down to mild/moderate levels) 2-3 days prior to beginning the program and easing back into higher levels of exertion over the 2-3 days post-Refresh.

How often can the Refresh be completed?

Within moderation, the program can be done monthly. I don’t recommend doing a cleanse more than that.

While on the Refresh, should prescribed medications be taken?

Yes. Please consult a physician for individual medical advice.

What comes in the 3 Day Refresh?

The cleanse comes in a nice box with three sections that includes:

• 6 Vanilla Refresh Shakes: Each contain 20 grams of plant based protein, 22 essential vitamins and minerals, probiotics and potato protein (helps curb hunger). There are no artificial flavors, colors, preservatives or sweeteners. You’ll drink 2 per day.

• 3 Shakeology: (Ideally you will use vegan, but I have done this cleanse both with the vegan Shakeology and with the regular Shakeology). 1 per day.

• 3 Fiber Sweep Drinks: Drink made from whole-ground flax, chia, and psyllium seed husks intended to add fiber to your diet and help you eliminate waste from your digestive system while supporting healthy intestinal flora. 1 per day.

• 3-Day Refresh Program Guide: Easy to follow guide that explains what you can eat each day  and allows you to plan your menu in advance. It also includes several dinner recipes and a list of approved vegetables, fruits and fats.

• 3-Day Refresh Maintenance Guide: For some advice on how to maintain your results with continued healthy eating.

3-Day Refresh Sample Meal Plan

Day 1

🔸 Breakfast: Chocolate Shakeology with water and 1 cup fruit

🔹 Mid Day: 1 packet Fiber Sweep

🔸 Snack: Veggies & hummus

🔹 Lunch: Vanilla Refresh with water, fruit and veggies with natural peanut butter

🔸 Dinner: Vanilla Refresh with water, Selection from the guide for dinner such as the tomato & cucumber salad

Day 2

🔸 Breakfast: Chocolate Shakeology with water and fruit

🔹 Mid Day: 1 packet Fiber Sweep

🔸 Lunch: Vanilla Refresh blended with water & strawberries, veggies & natural peanut butter

🔹 Snack: Veggies & hummus

🔸 Dinner: Vanilla Refresh blended with water and Veggie Stir Fry

Day 3

🔸 Breakfast: Chocolate Shakeology with water and 1 cup fruit

🔹 Mid Day: 1 packet Fiber Sweep

🔸 Snack: Veggies &  almond butter

🔹 Lunch: Vanilla Refresh with water, fruit, and veggies with hummus

🔸 Dinner: Vanilla Refresh with water and selection from the guide for dinner such as the grilled asparagus spears

My 3 Day Refresh Results

In the end, I lost 3.6 pounds and I feel lighter and better in my clothes. Do I think that this is all fat loss? Definitely not. It’s mostly water.

The purpose of the cleanse isn’t to lose a ton of of fat in 3 days (which is virtually impossible) – it’s to reset your habits and your body and get back to square one. I think in that case, it was a success, as it’s given me time to reflect on some of the poor eating habits that I had slowly had creep back into my life.

As for how the cleanse FELT, – this time I truly felt great! I have done this in the past and felt tired but this time I actually had a lot of energy.

My Review of The 3 Day Refresh

I’m glad I did the 3-Day Refresh. My eating habits were slowly going off the rails and I needed a reset. I really like that this cleanse only lasts 3 days – it makes it seem very doable. I like the recipes that are provided and I enjoy the fact that I am able to eat things like avocado and bananas.

 

Would I recommend the 3 Day Refresh?

It depends. I would recommend it to someone who is looking for a reset in their habits and who is committed to making improvements in the future. If you’re just going to go back to your old habits, you might as well forget about the cleanse as I’m sure you’ll gain the weight back immediately. If you’re looking for a quick weight loss fix, this program will help you lose weight and feel better in your clothes for a big event. I would not recommend the 3 Day Refresh if you are breastfeeding, as the levels of fat are not high enough to support normal lactation.

How much does the 3-Day Refresh cost?

The 3-Day Refresh kit is $69.95.

The 3-Day Refresh Challenge Pack (with 30 days of Shakeology) is $160.

If you’re interested in trying out the 3 Day Refresh yourself, email me at cmarkfeld@gmail.com If you’d like support, I will add you to my team Facebook group so that you can get accountability and answers to any questions you may have.

If you have questions don’t hesitate to send me a message!