Would you go all-in with your fitness and nutrition if you knew results were a Sure Thing? This December, Super Trainer Megan Davies is going to help you do just that!

Her new program, Sure Thing, is not just about working out and eating better. It is about putting it all together in a way that is so effective, and so powerful — you will be blown away by your results. Sure Thing is a complete solution with everything you need in one place to start feeling healthy, strong, and confident right from day one. Megan leaves nothing to chance, so when you team up with her, there is no doubt that your results will be a Sure Thing.

What Is Sure Thing?

This comprehensive eight-week program helps you go all-in on your commitment to yourself. You will work out five days a week for 30–45 minutes a day. It starts with a science-based approach to fitness called “TYPE TRAINING™.”

Megan alternates weekly between endurance and power-based strength training plus cardio conditioning to target both slow-twitch and fast-twitch muscle fibers. TYPE TRAINING is an inclusive training protocol for a healthy, strong, balanced body. With TYPE TRAINING, your body is always challenged but never overtrained, so you can get incredibly fit, fast. And with a new approach every week, it can help you bust through plateaus. Another benefit? There is so much variety, you will never get bored.

Your Sure Thing workouts are supported by a targeted supplement strategy to ensure you get the most out of every session — and your results. To complete your solution, Sure Thing includes simple and straightforward nutrition guidance to take the guesswork out of what to eat and help keep you on track — Megan wants you focused, not floundering. Effective workouts, strategic supplements, and simple nutrition. There has never been a program more ready to help you lock in the lifestyle change you need.

What Equipment Do I Need for Sure Thing?

You will need light, medium, and heavy dumbbells, and strength slides

Who Is Sure Thing For?

Anyone who wants a complete, approachable solution for every stage of their fitness journey. Sure Thing tells you exactly what workout to do, which supplements to take, and how to plan your meals. The workouts are challenging, but accessible to people of all fitness levels. When in doubt, follow the modifier. Love to lift weights and ready to take it to the next level? Megan’s Type Training covers all the bases. If you are a fan of Megan’s down-to-earth, empowering training style (she is like your best friend who is also a total badass), then Sure Thing is definitely for you.

Check out all of these amazing transformations that have already taken place!

Who Is Megan Davies?

Super Trainer Megan Davies is an NSCA certified personal trainer and creator of #mbf Muscle Burns Fat and #mbfa Muscle Burns Fat Advanced. After appearing on Beachbody’s fitness reality show, “THE 20s,” Megan was chosen as the next Super Trainer to create her first program, Clean Week. Her straightforward workout style and motivating, upbeat personality will help turn your health and fitness goals into reality.

When Can I Access Sure Thing?

Sure Thing will be available in December 2022.

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Let’s Do It Together!

When Sure Thing launches, I will be hosting an EXCLUSIVE group where you will get motivation, recipes, prizes, and get to be apart of the VIP launch group! Fill out the application below to join in!

If there’s one thing Super Trainer Andrea Rogers believes in, it’s that the most effective workouts should also be the most fun. After all, she’s spent years developing her own Xtend Barre^® programmes where the goal is to feel so good moving your body, the results can’t help but follow! Now YOU get to experience Andrea’s infectious energy with XB Sweat + Sculpt, her fresh, high-energy program that puts the fun back in your fitness. This three-week programme includes 15 real-time workouts that are the perfect combination of easy-to-follow dance-cardio and targeted sculpting.

They’re driven by Andrea’s upbeat, mood-boosting playlists that get you moving from the very first minute, so working out doesn’t feel like work. No fancy equipment (or rhythm) required. Just show up, groove out, and Andrea will help you sweat it out and sculpt it strong 5 days a week, for just 30 minutes a day! 

What Are the XB Sweat + Sculpt Workouts Like?

First, there are Andrea’s exhilarating Sweat workouts. Think low-impact HIIT, but with her unique twist. These workouts alternate between dance-cardio intervals that are packed with fun and simple steps to get your heart rate up and keep you moving, and sculpting intervals that focus on slower, more controlled muscle-defining exercises. As soon as the first beat drops, you’ll be smiling, slaying calories, and absolutely loving it!

Next, Andrea balances out all that cardio with her Sculpt workouts. Each of these focuses on your upper, lower, or whole body with challenging moves that target specific muscle groups to help you strengthen from head to toe. You’ll finish each Sculpt session with a 5-10-minute circuit that zeroes in on your core to help you define your abdominals and obliques for the ultimate full-body burn! For days when you’re short on time, Andrea created five XB Sweat + Sculpt Express Workouts that clock in at just 10-15 minutes each.

Plus, if you have BODi^®— or Beachbody On Demand Interactive — you can access Andrea’s three XB Sweat + Sculpt Rides, which combine bike-based cardio with her signature sculpting moves.

Do I Need Dance Experience For XB Sweat + Sculpt?

Nope! XB Sweat + Sculpt is an all-levels workout that’s great for dancers and non-dancers alike. Andrea even created a Sweat 101 video that gives you a quick rundown of the basics. But don’t worry — the moves are truly second nature. No complicated choreo here. From the moment you hit play, you’ll find your groove. The endorphins (and results) will follow! 

What Equipment Do I Need For XB Sweat + Sculpt?

You don’t need equipment for the dance-cardio intervals — just your body! However, Andrea recommends using ankle weights and Resistance Loops for the sculpting work you’ll do throughout the program. Feel free to use either a 2-pound or 3-pound set of ankle weights if you have them. And Andrea recommends the Green Resistance Loops. There’s an equipment-free modifier in every workout, and you can also drop equipment during the workout if you need to decrease intensity, but using the ankle weights and Resistance Loops will help deliver deeper, more transformative muscle activation.

I’ve done Andrea’s Xtend Barre programmes. How is XB Sweat + Sculpt Different?

As a former professional dancer, Andrea knows how important cardio is for your stamina and overall health. But you’ll never catch her on a treadmill. That’s why she created XB Sweat + Sculpt — to put her fresh spin on the traditional cardio workout. It’s the first cardio-dance program in her Xtend Barre series. While her other programs focus more on Pilates and barre moves, XB Sweat + Sculpt cranks up the energy, the sweat, and the fun. Once the music starts, it’s 30 minutes of constant, full-body movement that helps boost your metabolism, up your endurance, and define your entire body.

How Does Nutrition Fit Into XB Sweat + Sculpt?

Andrea knows just how important nutrition is to a healthy lifestyle. She relies on three key supplements to help her feel and function her best.

First, there’s Shakeology^™. If you’re looking for an easy, nutrient-filled staple to help you start the day on a healthy note, Shakeology is key. This delicious superfood nutrition shake is carefully formulated to help support healthy energy, digestion, and lean muscle development — all good things when you’re embracing healthier habits.

Next, there’s Energize. This pre-workout formula helps sharpen your focus and has been clinically shown to help improve exercise performance. This is a great way for you to get ready to tackle every workout and help you push through to the end.

Finally, there’s Beachbody Collagen Boost. Formulated with optimised collagen peptides, its key ingredients help increase skin elasticity and reduce the appearance of wrinkles to help you glow from the inside out!*

XB Sweat + Sculpt also includes two exclusive 2B Mindset and Portion Fix meal plans created especially for the program. They’ll help you start eating healthy with Andrea on day one!

Who Is Andrea Rogers?

Andrea Rogers is a Pilates instructor, former professional dancer, and mother of two based in Dallas, Texas. A powerhouse of positivity and a master motivator, she created Xtend Barre to combine her two passions — movement and teaching. What began as a single fitness studio in Florida has since expanded to digital fitness programmes and over 40 studios worldwide, all packed with students seeking effective, mood-boosting sculpting workouts that leave them feeling lean, strong, and confident! In addition to her international barre brand, Andrea specializes in private personal training for select celebrity clients. Check out this “19 Things You Don’t Know About Andrea Rogers” article to read more about Beachbody’s newest Super Trainer!

When does XB Sweat + Sculpt launch?

Mark your calendars for October 2022!

XB Sweat + Sculpt is the perfect way to get back into your fitness routine come the autumn!

But… you can follow along with me as I am in the test group for this program and I am getting a glimpse at it before it launches and am here for any questions that you might have! Once I get the all clear I will be sharing so much more, but in the meantime leave your information below so that I can keep you in the loop.

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Let’s Do It Together!

When XB Sweat + Sculpt launches, I will be hosting an EXCLUSIVE group where you will get motivation, recipes, prizes, and get to be apart of the VIP launch group! Fill out the application below to join in!

LIIFT4 brought together the perfect balance of approachable strength training and HIIT, making it one of the most popular programs ever on Beachbody On Demand. And you’ve made one thing clear. You want MORE. Super Trainer Joel Freeman heard you loud and clear, and this summer he’s back with the follow-up you’ve been waiting for: LIIFT MORE.

It’s everything you love about the mega-hit LIIFT4, but this time the focus is on more muscle, more days of lifting, and more moves for even bigger results. Commit to 35–45 minutes a day, 5 days a week, for 8 weeks to help you build strength, burn major fat, and see a powerful total-body transformation.

What Is LIIFT MORE?

This is a true full-body program made for those who love to lift. LIIFT MORE pumps up the volume of strength training, mixes in calorie-burning HIIT, and ends every workout with core moves designed to build muscle, lose weight, and get that shredded body in just 8 weeks.

To get the most variety and maximize the effectiveness of each move, you’ll need an adjustable bench — a real game-changer for your home gym that can help you see more results in less time. But the simplicity of LIIFT4 is still at this program’s core — no-nonsense moves, perfectly paced, paired with the right combo of classic resistance training and HIIT to help get results for everyone, whether this is your first go at strength training or you’re a seasoned lifter.

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What Kinds of Workouts Can I Expect From LIIFT MORE?

There are 40 unique real-time workouts in LIIFT MORE with exactly the right amounts of variation and progression to keep your muscles challenged week to week. You’ll go all out 5 days a week for less than 45 minutes a day over the course of 8 weeks. The program is broken down into 2 phases, 4 weeks each: Phase 1 helps you build strength and mass, and Phase 2 pumps up the volume and intensity with more combinations and reps to get you ripped. Joel walks you through each move to help you perfect your form and maximize your results from every rep. In addition to targeting every muscle group with heavy lifting, you’ll regularly incorporate total-body HIIT and core-focused burnouts to rev up your fat loss and enhance definition.

As a bonus, Joel developed 20-minute LIIFT Express workouts for when you’re tight on time or on the go — or if you really want to go all out, you can challenge yourself to an express workout after a regular session. Every week, you’ll get two rest days to give your muscles a chance to repair and recover fully for the following week.

What Equipment Do I Need?

You’ll need a set of light, medium, and heavy dumbbells — keeping a range nearby will help you choose the right weights for each muscle group and increase your load as you gain strength. Joel also incorporates an adjustable bench — essential for key compound lifts such as the bench press, bent-over row, and step up. And for added resistance during burnouts on leg days, you can use optional Power Loops.

Who Is LIIFT MORE For?

Anyone who is looking to gain muscle and lose fat or has been clamoring for a strength-training program like Body Beast will want to try LIIFT MORE. Even beginners can go at their own pace and benefit from Joel’s easy-to-follow cues. You can start with weights that suit your strength level and build from there.

How Do Nutrition and Supplements Fit Into LIIFT MORE?

To really succeed with LIIFT MORE, you’ll need a nutrition plan that’s as powerful and straightforward as your workouts. That’s why Joel recommends following either 2B Mindset or Portion Fix, two proven nutrition programs that can help you stay on track and reach your goals without counting calories or depriving yourself of the foods you love. If you’re not sure which nutrition option is right for you, visit FindMyProgramTool.com to find out.

Another tip?

Make nutrition a nonnegotiable with Shakeology, the delicious nutrient-dense superfood shake that provides healthy energy and helps support lean muscle and healthy digestion. Good nutrition is an essential part of your fitness results, and overall health and wellness. When you fuel your body right, it can help you look and feel your best.

And since Joel really wants you to get more out of every workout, he especially recommends the Ultimate Stack, aka the “Joel Stack,” of Beachbody Performance supplements.

• Start with Energize before your workouts to help sharpen your focus and push through every rep.
• On HIIT days, Hydrate can help replenish electrolytes lost through sweat and improve endurance. Together, they’ll help make sure you always perform at your peak.
• To take advantage of the post-workout muscle-building window, reach for Recover after every single session. Your body will practically beg for it to help jump-start recovery, build lean muscle, and increase strength.
• Finally, drink Recharge before bed to give your muscles some extra love while you sleep. It’s been shown to help support muscle recovery, support muscle protein synthesis, and promote muscle growth.

All key to help you recover faster and keep killing it.

The important thing is to keep your body nourished throughout LIIFT MORE while giving yourself some flexibility so you don’t feel overwhelmed. Joel is the first to admit he enjoys a good old-fashioned burger now and then. It might not be the healthiest high-protein meal but it keeps his cravings satisfied without derailing his goals when enjoyed in moderation. And if you’re in need of something sweet, you can snack on our tasty BEACHBAR snack bars, a good source of protein and fiber.

What If I Want to Build Even MORE Muscle?

If your primary goal is to pack on lean mass — what trainers call “bulking” — you’ll want to make a few strategic tweaks to your diet. Joel and team will outline what you need to do to pack on even more muscle and offer specific guidance for following the 2B Mindset or Portion Fix eating plan. To learn more, visit 2B Mindset or Portion Fix on BODi. In the “Lose Weight and Build Muscle with 2B Mindset” video, Ilana explains how to adjust your meals for her program. If you’re using Portion Fix to put on muscle mass, watch the “Find Your Calorie Bracket” video and choose “Muscle Building.”

How Is LIIFT MORE Different From LIIFT4?

Joel gives you more of what you need to help you get more results, faster. That means 5 days of workouts instead of 4 (hello, extra leg day), and simple-but-effective sessions that are a tad longer but still only 35–45 minutes so you can get on with your day. To help maximize your muscle gains, you’ll have more days dedicated to lifting. And while the moves remain uncomplicated, you’ll see an uptick in the number of reps and variety. Burnouts and core segments jump from 30 seconds to 45. Equipment-wise, you’ll be using an adjustable bench to expand your exercise options and optimize your muscle-building. LIIFT4 fans are sure to love everything about LIIFT MORE, but you definitely don’t need to do LIIFT4 before jumping into this program.

Who Is Joel Freeman?

Super Trainer Joel Freeman leads live classes regularly on BODi, like the popular BODi BURN CRUSH and LIIFT4 workouts. He’s also the creator of LIIFT4 and 10 Rounds, and co-creator of CORE DE FORCE. Working for over 15 years in the health and fitness industry, he’s currently a National Academy of Sports Medicine (NASM) certified personal trainer and behavior change specialist. Joel is no stranger to fitness, having worked in almost every capacity within the fitness industry. He’s done it all — from running day-to-day gym operations in Olympia, Washington, to becoming a national presenter to directing Group X programming for the world-famous Gold’s Gym Los Angeles franchise.

When Can I Access LIIFT MORE?

LIIFT MORE Coach and Preferred Customer Launch begins July 19, 2022 and Customer Launch and VIP Access begins August, 2, 2022.

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Let’s Do It Together!

I am hosting an EXCLUSIVE group where you will get motivation, recipes, prizes, and get to be apart of the test group! Fill out the application below to join in!

With so much going on in our lives, it’s hard to find time to be good to ourselves. So, what does “be good to yourself” really mean? Taking care of your physical, mental, and emotional health? Showing the same understanding and compassion to yourself that you have for others? Releasing the pressure you put on yourself to be perfect? All that and more, according to Jericho and Elise. They created FIRE AND FLOW to take the stress and frustration out of getting healthy and fit.

What Is FIRE AND FLOW?

FIRE AND FLOW is a 4-week program designed to bring more balance and joy into your life while helping you get in great shape. For just 25–30 minutes a day, six days a week, you’ll alternate between Jericho’s intense FIRE workouts and Elise’s stress-reducing FLOW sessions.

This allows you to go hard, but at the same time have plenty of time to help you recover and rejuvenate. Jericho and Elise want you to work out, not burn out. You’ll also be showing yourself some major love with the FIRE AND FLOW 4-Week Journal. Filled with 5-minute self-care prompts and a handy habit tracker, the journal is part inspiration, part creator of healthy routines. By the end of the program, Jericho and Elise will help train your body to be active, as well as help train your mind to embrace new opportunities, release anxiety, and quiet the self-judgment.

What Kinds of Workouts Are In FIRE AND FLOW?

Each week, Jericho will dial-up three FIRE routines that emphasize metabolic conditioning and help increase metabolism. Her energetic approach to this kind of strength and cardio training will help you sculpt lean muscle, torch calories, and carve out more definition. The full-body workouts are both powerful and inclusive — a reflection of her ability to inspire others to tap into their full potential. On alternating days, Elise will lead you through three weekly FLOW workouts, which emphasize active recovery, mobility, stability, and core strength. She gracefully guides you through a series of slow and controlled movements that challenge you physically, while providing the mindfulness that helps you release tension in your body and relax your mind. It’s the perfect exercise to help relieve stress. To keep you refreshed, you also get one full rest day each week.

FIRE AND FLOW is designed to work for any fitness level. On-screen, you’ll see a modifier who displays the easier version of each move, and an intensifier who displays the more intense version of each move, which helps you push past stubborn workout plateaus. This way, you can succeed with the program no matter where you’re starting from. FIRE AND FLOW also includes 4 FIRE and 4 FLOW bonus workouts that focus on abs, glutes, arms, and flexibility. They can be added to any workout.

How Does Nutrition Fit Into FIRE AND FLOW?

We’re here to be good to ourselves. That means feeding our bodies with wholesome nutrients — but without feeling deprived. For a simple, effective nutrition plan that still allows you to eat the foods you like, Jericho and Elise recommend you follow either 2B Mindset or Portion Fix. Millions of people have reached for these programs looking to support their weight-loss goals. A healthy, balanced diet like what you’ll find in 2B Mindset or Portion Fix helps keep your energy levels steady. Use the Find Your Program Tool to see which nutrition plan fits your lifestyle the best. Now, upon your new nutritional foundation, you can build a few things that can make a positive difference in how you feel day-to-day.

An easy shift in your routine is to drink Shakeology. It’s a superfood nutrition shake that’s designed to help support healthy energy, digestion, and lean muscle development — all good things when you’re embracing a more balanced lifestyle. To get the most out of your FIRE AND FLOW workouts, you can always pre-game with Beachbody Performance Energize. The caffeine from green tea helps you get going and the beta-alanine can help make workouts feel easier by improving endurance.

FIRE AND FLOW is designed to not only challenge your mind and body but also inspire you. If you ever struggle with post-workout muscle soreness or just want to help your body recover faster, reach for Beachbody Performance Recover. It gives your muscles essential nutrients to help promote muscle synthesis and manage exercise-induced muscle soreness after a glorious sweat sesh.

What Equipment Do I Need for FIRE AND FLOW?

At various points in the program, you’ll need light, medium, and heavy dumbbells, as well as resistance loops. A yoga mat is recommended, but totally optional.

Who Are Jericho McMatthews and Elise Joan?

Jericho McMatthews’ passionate approach to fitness empowers you to own your health, wellness, and happiness. Whether she’s leading an intimate mastermind workshop, hosting a destination retreat, or teaching live to a crowd 20,000 strong, Jericho’s genuine love for inspiring positive change is evident in everything she does. She is a NASM and ACE-certified personal trainer and holds degrees in both psychology and physical education and kinesiology. She created Beachbody’s megahit program, Morning Meltdown 100, and co-created CORE DE FORCE. Now, her fiery spirit shines through in her latest co-creation, FIRE AND FLOW.

Elise Joan is known for her vibrant energy and authentic style. She’s an expert at connecting the mind and body, helping awaken you to your power, purpose, and calling. Holding multiple prominent fitness certifications, plus two bachelor’s degrees, Elise has worked as a primetime on-air health expert for major TV networks. She has also designed programs for leading fitness brands, including Barre Blend, Pre & Post Natal Barre Blend, the I AM Meditation Series, and 3 Week Yoga Retreat for Beachbody. As the co-creator of FIRE AND FLOW, her soulful spirit and mindfulness will help you create the life you want to live.

What Else Comes With FIRE AND FLOW?

You’ll get 1-on-1 support from your free personal Coach and a BODgroups community dedicated to helping you reach your goals. This way you can share your activity, tout your progress, and celebrate every win together. It’s what helps make FIRE AND FLOW the perfect blend of fitness, nutrition, and motivation. If you have a BOD membership, you can also sign up for BODi, Beachbody’s new interactive platform. With BODi, you get immersive, LIVE and on-demand classes in cycling, strength training, Pilates, and more. Also on BODi, you’ll be given new monthly recipes and a variety of delicious, healthy meal plans.

When Can I Access FIRE AND FLOW?

Coach and Preferred Customer Launch is May 24, 2022. Customer Launch and VIP Early Access is June 7, 2022.

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Let’s Do It Together!

I am hosting an EXCLUSIVE group where you will get motivation, recipes, prizes, and get to be apart of the test group! Fill out the application below to join in!!

I love how people come in your life and just simply amaze you! I think it is so incredible how complete strangers can truly motivate you in more ways than one. I met Kara by chance, through a friend, and I am so happy I did. She is a mom, wife and completely changed her life. She shows up daily and hopes to inspire everyone around her and she absolutely does. 

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What have your results been so far?

Since I have started my journey I have lost 58 pounds, I have dropped four pant sizes, and have gone from wearing XL tops and leggings to now mediums!

What has been your biggest struggle?

My biggest struggle has been breaking out of my shell. I have always been the “bigger girl”. I have always felt like I had to keep attention away from me. I grew up in a household where we did not talk about our feelings, so I have never been comfortable with speaking up or being vulnerable with people.

How did you overcome that struggle?

I remember going to my first retreat last February and almost having a panic attack right before I left. The thought of leaving my toddler for the first time, to go spend the weekend with a house full of women…. That scared me! But as I got to know them and hear their stories, it hit me. Every single one of them opened up and shared things that they were probably, at one point, super vulnerable about. So what was I so afraid of? I opened up that night and made some of the best friends that I have ever had! Friends who don’t make me feel like I need to hide in the corner. Friends who listen. Friends who push me to be better each and every day.

What did you do to get to your goals?

To get to my goals, I really had to look in the mirror and tell myself “This is it. You are not giving up this time. You deserve this!!” I started with a small goal.. just to lose five pounds. Then my next goal was to start fitting into my pre-pregnancy clothes. I hit that one and started adding bigger nutrition goals into the mix. This led to a goal of completing a 21-day body reset (which I have done twice now!). Now, I am in the best shape of my life and I am still setting small, achievable goals for myself!

What is your favorite personal development book and why?

I have just recently started reading personal development books regularly. My favorite so far has definitely been The Subtle Art of Not Giving a F*ck by Mark Manson. Not only was it hilarious, but it also helped me to be more aware of the things (and people) that are worthy of my time and energy.

What is your goal right now?

My wellness goal right now is to continue improving my nutrition and to continue toning up this mom bod!!! My coaching goal is to get to Diamond before the retreat in May, and to continue helping as many people as possible!!!

What is your advice for someone who is just starting out?

For someone just starting, I would say to be patient with the process. We live in such an instant gratification world that it is so easy to give up when we don’t see the results that we want right away.

What is your favorite Disney movie and why?

My favorite Disney movie has always been Aladdin! I remember having the dolls, the shirts, the posters, and going to see Aladdin Disney on Ice! I cannot even tell you how many times I have watched it! I have always loved the idea of how all Aladdin had to do was stay true to who he was in order to find happiness. I find this so relatable in my own life. I have done many things to try and fit in with people… but those were NOT my people! Being true to who I am and to what I believe in has brought me those “real deal” relationships!

What made you want to be a coach?

Honestly, I just joined as a coach for the discount. Then, I really wanted to go on a vacation to South Carolina, so I started signing my closest friends and family up. After having my son, I kind of lost who I was and that trip definitely reminded me of how passionate I am about helping others! At that point, it became my mission to start helping as many people as I could while on my own journey.

How has coaching changed you?

Coaching has helped me become the best version of myself! Knowing that I have other women counting on me to show up has been the biggest motivation for me! I never knew the impact that I could have on other women, just from sharing my journey. This whole experience has changed the way that I interact with people and has given me the confidence boost that I so desperately needed.

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Kara has crushed her journey and all it took for her was to say that she was going to do something that she needed just for herself!

As you read this and you see her results and you think “could I actually do this?” 

The answer is 100% YES! You CAN!

But it won’t happen until you commit and do this for you!

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If you’re dealing with stomach woes, you’re not the only one. Things like stress, sleep, exercise, and the food you eat can all impact the health of your gut. Beachbody Super Trainer and nutrition expert Autumn Calabrese is no stranger to tummy troubles. She’s struggled with the issue over the years — but after much trial and error and working closely with her doctor, she’s finally learned how to uncover her “food sensitivities.”

And now you can, too. It’s simple: Isolate foods that might be causing digestive sensitivities. Add in no-impact exercise.Combining her firsthand experience and expertise, Autumn found a way to tackle her physically and emotionally challenging gastrointestinal issues while tying in a workout schedule that’s easy to follow and easy on the joints.

It all starts with The 4 Week Gut Protocol — a comprehensive nutrition program that shows you how the food you eat can impact your gut health and how much your gut health impacts your overall health. The program can help you discover foods that are impacting your digestive health and give you the tools to help overcome discomfort. Because studies show gentle exercise can help positively impact your gut health, Autumn also created 4 Weeks for Every Body to enhance the benefits of The 4 Week Gut Protocol. Many people have gut issues without realizing it so Autumn encourages everyone to try The 4 Week Gut Protocol, and pair it with 4 Weeks for Every Body to minimize the impact on their joints.

Together, The 4 Week Gut Protocol and 4 Weeks for Every Body can help give you the tools to support your gut-healthy lifestyle and create a balanced food-and-fitness routine that’s right for you.

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The 4 Week Gut Protocol

What is The 4 Week Gut Protocol?

The 4 Week Gut Protocol is a unique, comprehensive nutrition program designed to help promote overall gut health, as well as isolate the most common foods and ingredients that can cause gastric distress and undermine your health and well-being.

What should I expect from this program?

Autumn walks you through step-by-step instructional videos to show you exactly what to do, when to do it, and how to do it in a way that isolates the potentially problematic foods. Over the course of 4 weeks, she’ll show you how to remove 7 characteristically troublesome foods so you can slowly but effectively remove, replace, and rebalance.

Who should do this program?

Anyone with digestive issues can benefit from The 4 Week Gut Protocol.

Will I receive recipes and advice on what foods to eat?

Of course! You’ll get food lists to make staying on track seamless, 8 program-friendly recipe videos and PDFs, and weekly tips to encourage and educate along the way.

Which supplements should I be taking?

Autumn suggests Beachbody Optimize for digestive enzymes that help support nutrient absorption and bioavailability. The pre- and probiotic Beachbody Revitalize to help support beneficial flora in the gut, and Vegan Shakeology — all taken daily to help you get the most out of The 4 Week Gut Protocol. These supplements can help support digestive health and help the body maintain the right environment for healthy intestinal flora. Autumn can help you find alternatives if they’re not available in your market.

Do I have to follow Portion Fix or 2B Mindset to do this program?

You won’t be following Portion Fix or 2B Mindset with The 4 Week Gut Protocol. The 4 Week Gut Protocol is a comprehensive nutrition program itself so anyone can do this, regardless of what nutrition program you usually follow.

Should I exercise while doing this program?

Research suggests that working out can positively affect gut health and doing so during The 4 Week Gut Protocol can help enhance your results, but it’s not required. To avoid overtaxing the body, Autumn created the no-impact fitness program 4 Weeks for Every Body that can be done by itself or paired with The 4 Week Gut Protocol.

Check out this Success Story

I never knew how uncomfortable I was, until I finally felt comfortable. The 4 Week Gut Protocol & 4 Weeks for Every Body program is life changing! This was the best thing I have done for myself. I saw significant improvement in my sleep, energy, mood, and skin appearance.

Amy Belt

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4 Weeks for Every Body

What kinds of workouts are in the program?

4 Weeks for Every Body is the perfect fitness companion to Autumn’s 4 Week Gut Protocol — a no-impact program that makes consistency and results achievable for EVERY BODY. While exercise is recommended when you take on 4 Week Gut Protocol, it shouldn’t be so rigorous that it interferes with your body’s work in helping your gut. Autumn expertly crafted these workouts around exertion, not impact, to fit your gut fix journey. You’ll do a total of 16 workouts — 4 workouts per week for 4 weeks — all under 30 minutes (including the warm-up and cooldown!). There are also 4 optional indoor cycling rides that you can integrate with your regular workouts. The focus is on eccentric (lengthening) exercise that leverages the benefits of time under tension to maximize results. Every minute is purposeful and effective — and designed to complement the results you can achieve with The 4 Week Gut Protocol.

Who Is 4 Weeks for Every Body for?

4 Weeks for Every Body is for anyone who’s looking for a manageable way to get results — a simple yet incredibly effective fitness program that’s easy on the joints. The workouts make it easy to maintain consistency with no-frills, no-impact exercises that help your overall strength, mobility, and vitality, so EVERY BODY can get results.

What equipment will I need?

You’ll need a pair of dumbbells, and a core ball is recommended.

When can I access The 4 Week Gut Protocol and 4 Weeks for Every Body?

The two programs will be available starting March 15, 2022.

Who Is Autumn Calabrese?

Autumn Calabrese is the creator of 4 Weeks for Every Body, 9 Week Control Freak, 21 Day Fix, and other fitness programs, as well as nutrition programs The 4 Week Gut Protocol and the breakthrough weight-loss system Portion Fix.

A bestselling author of Lose Weight Like Crazy Even if You Have A Crazy Life and host of the FIXATE cooking show, she’s an IIN-certified holistic health coach and has held certifications from NASM and AFPA.

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Let’s Do It Together!

If either of these programs sounds like exactly what you need, I am hosting a private accountability group for them and want you to be apart of it! I am hosting an EXCLUSIVE group where you will get motivation, recipes, prizes, and get to be apart of the test group!!!!

Fill out the application below to join in!!

I just love Kim’s success story so much! She decided that she wanted to give back to herself through changes in her daily behavior which then turned into a passion for helping others! From making a commitment to herself, completing multiple workout programs, focusing on her nutrition and being there for those who are starting on their own health and wellness journeys.

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1. What have your results been so far?

So far I have lost a little over 40 pounds and have become stronger than I ever thought I would be. It catches me by surprise sometimes just how far I have come since I started. All of a sudden moves that used to be challenging have become easier.

2. What has been your biggest struggle?

It has definitely been believing in myself and believing that I could do hard things. There was a few times when the results kinda halted and because nothing was happening I went back to my old eating habits.

3. How did you overcome that struggle?

After a few days maybe even weeks of beating myself up I did some soul searching and I realized that nothing was going to change unless I put in the effort. I went back and rewatched the nutrition videos, recalculated my food containers and really dialed in on what I was supposed to be eating. Come to find out I was giving myself a lot more little treats then I had thought I was.

4. What did you do to get to your goals?

I made small daily changes that became habits. Those habits are now my lifestyle. It is funny, I never thought I would be one of those people that wants to workout everyday but I know if I do not get my workout in first thing then the rest of my day is just off.

5. What is your favorite personal development book and why?

I have tried a couple of personal development books but I read when I am going to bed so it did not end well for those books because I fall asleep right away. I do listen to podcasts almost everyday on my way to work. My favorite is The Mindset Mentor each podcast is usually under 30 mins but they cover subjects like tips for hitting your goals, overcoming anxiety, shifting your mindset to a positive one and so much more. I have found that when I listen to one of them it really helps me get into a positive mindset right before I walk into the office.

6. What is your goal right now?

I am very happy with my results so far but I would like to loose a few more pounds and tone up my body a little more. I will say I have always been very hesitant to do new things for fear of failure so now my biggest goal right now is to push past that fear and get out of my comfort zone.

7. What is your advice for someone who is just starting out?

When you first are starting out it can be super overwhelming. I would say to first make sure you have a coach who can guide you along and cheer you on, an accountability group for those daily check ins because trust me there will be days that you do not want to eat healthy or press play on that workout. Having that group can make all the difference. The last tip I would say is to start with small changes. Instead of changing your whole diet or trying to meal plan a whole week, pick one meal that you can plan and know that it will be super healthy and just what your body needs, or try just meal planning for a few days instead of the whole week. Remember little changes can add up to some big results.

8. What is your favorite Disney movie and why?

Yikes I do not have one!

9. What made you want to be a coach?

Honestly I started out as a coach for two reasons:

1. I wanted the discount
2. I knew that if I invested in myself at that next level of commitment I was more likely to reach my goals.

About two months later my best friend came to me and shared how my posts on Facebook had inspired her to begin her personal fitness journey.

10. How has coaching changed you?

Becoming a coach was the best choice regarding my health that I have ever made. It has not only helped me achieve my physical goals but it has also made me realize how my story, journey and life can help change other people’s lives as well. I love helping other women believe in themselves again and see their full potential. Every time I get a message or call from a friend and they are sharing their wins, big or small it makes my heart happy. Knowing that I make a difference makes me believe in myself that much more. We are all so strong and can do anything we put our minds to.

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Kim has been giving it her all since she decided to go all in and her results are amazing! Seeing what can be done by deciding treat your body the way it was intended is so fantastic to witness.

As you read this and you see her results and you think “could I actually do this?” 

The answer is 100% YES! You CAN!

But it won’t happen until you commit and do this for you!

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