10 ROUNDS

New Program Coming Soon-10 ROUNDS

10 ROUNDS™ is a 6-week program. Joel takes you through 3 days of boxing training and 2 days of weightlifting each week that will leave you shredded with a sculpted physique. The boxing is based on the fundamental training pillars for fast fat-burning: power, speed, and endurance. Each workout is broken into 10 three-minute rounds with 45 seconds of rest in between. The two 30-minute lifting workouts per week—one for upper body, one for lower body—focus on building strength and lean muscle.

DETAILS:

• Program length: 6 weeks

• Workouts per week: 5– 3 days of boxing, 2 days of weight lifting

• Workout length: 30-40 minutes 

• Equipment:  Light, medium, & heavy dumbbells (lifting workouts)   12” resistance loops (lifting & boxing workouts)

•  Fitness Level: Intermediate 

WHEN IS IT AVAILABLE?

March 16 - available to Coaches only 

April 6: Customer Purchase Window (VIP Early Access Customer & Coach)

October 1: Available to all BOD members

A LITTLE MORE INFO:

BOXING-The boxing workouts will focus on combinations of punches and footwork that build in complexity along with conditioning drills that build power using body weight to increase lean muscle mass, speed/agility with fast footwork that will push you into high-intensity spikes of fat-burning, and endurance to boost performance so you burn more calories faster.

LIFTING-Joel will take you through 2 weightlifting workouts each week—one day of upper body to build strength and power, and the other day concentrating entirely on lower body/legs, because every punch you throw explodes from the ground up.    •

 UPPER-You will do Lift Upper Body each week to increase strength and power and help tone your triangle (chest, back, shoulders, biceps, and triceps). This is when you really hit the weights to make sure there’s strength, force, and power behind every punch.

LOWER-You will do Lift Lower Body each week to build your base (legs), because every punch you throw explodes from the ground up! Punching power is generated by the strength in your legs. That’s your foundation and it’s where everything starts. 

TIPS TO GET BACK ON TRACK

I don’t know about you but for a lot of people the excitement of 2020 is fading and so is the motivation for our New Year’s resolutions. Believe me, I’m feeling it too 😅 We all have those moments where we lose our motivation and struggle to get it back (if we even do!).

We’re only human and life is HARD so we fall off the wagon. But luckily we can get back on! Here are a few ways you can restart your motivation and get excited about your goals again 👇

Focus on the positive ✅

Remind yourself why you started and what you are hoping to achieve at the end. If your goal is to workout 3 times per week what will you gain by doing so? 

Let go of the negative thoughts around the process and focus on the positive. Write what you will have at the end on sticky notes and put them on your mirrors, on your steering wheel and the background on your phone so you are always reminded of what you’re working towards.

Don’t do it alone ✅

It’s a lot harder to find motivation on your own but if you have a core group of supporters it will be much easier to get back on track. Make sure you have a workout buddy or someone you check in with to hold each other accountable. You can’t let the other person down by falling into a rut so some peer pressure will help you to stick to your original plan.

Get off of social media ✅

Social media is great until it’s not. Everyone only posts their highlight reel and it gives a false idea of who we all are. If you feel bad about yourself after scrolling on Instagram it might be time for a break. Focus on yourself and your progress and stay off of any platform that you can play the comparison game on.

Reward yourself ✅

Changing habits isn’t easy and it can be hard to get up once you’ve fallen. Reward yourself with small things as you go throughout the journey. Try to reward yourself with fun experiences, date nights, or new clothes. 

You can even do a reverse award by giving someone $100 and letting them know that you can only get it back when you finish your workout. That way you have the motivation and get rewarded with your $100 back.

Everyone is different and finds motivation in different ways. Find out what works for you and use it to your advantage!

One way you can get motivated is with by surrounding yourself with other people working on goals! If you're having a hard time pressing play on your workout join us in the morning. The workout link is at the top of www.jessicabrownfitness.com

Don't worry your line is mute and everybody is doing a different workout program. Just show and be ready to sweat baby sweat! People jump on and off around 4:30-8am!  I found this even for me is the extra accountability I NEED and it might be yours too. 

You know what else helps with motivation? Seeing inspirational transformation photos! 

“I have abs! I never knew they were there, but after 60 days of Barre Blend, they made themselves known. I loved that the workouts are 30 to 40 minutes–so there is no excuse for not finding the time in your day to dedicate to yourself and make these crucial improvements.” –Marina B. Results achieved in 8 weeks

 —Marina B.

Josh Lost 6 pounds and 9.25 inches! 

Can you say-HELLO ABBBBSSSS!!!! And this was just 20 minutes a day!!!!

Well now I'm pumped! brb, gotta go workout! ;) PS-If you need the extra support & accountability! I’m here for ya! Just shoot me an email jessicabrownfitness@gmail.com

3 ways to make abs in the kitchen

You can work out your abs every time you go to the gym and NEVER see them or maybe if you’re lucky, catch a glimpse of them in the morning when the lightings just right and you haven’t eaten breakfast yet.

There’s truth behind the saying abs are made in the kitchen. You can’t do the 10,000 calorie challenge every day and crunches every day and think that the crunches will outweigh the pizza 🍕 and milkshakes. We just don’t live in that perfect world. So here are 3 things you can do TODAY to start chiseling away at those abs without doing a single plank.

1. Eat more protein- Try to have at least .5 grams of protein for every pound you weigh. So if you weigh 150 pounds strive for 75 grams of protein each day. Protein helps your muscles build and repair and the more muscles you have the more calories you burn making weight loss that much easier. You can find protein in meat, poultry, eggs, dairy products, quinoa, nuts, beans, etc.

2.Drink water-- Always have water on hand 💧 If you see water, drink it. If you think about water, go get some. Drink water before every meal or whenever you're bored and start thinking about having a snack. Buy a water bottle here! https://www.teambeachbody.com/shop/us/d/2BWaterbottle?locale=en_US&referringRepId=413352
Water may help increase your metabolism and aid in weight loss. It also will give you more energy and make your skin look healthier.

3. Have more fiber-- Fiber can help prevent weight gain and help you stay feeling fuller longer so you don’t get tempted to reach for empty carbs soon after you finish eating. You can find fibre in fruits, vegetables, nuts, and whole grains.

Bonus-- Cut back on processed foods and refined sugars 🍩 Most of the time these foods are satisfying only for the taste buds and are not doing anything good for your body. They generally have no nutritional value which means they also don’t have fibre or protein in them. Refined sugars can also cause rises and crashes in your blood sugar levels which will cause you to want to reach for more junk food every time you feel the crash.
Reach for whole foods like vegetables, fruits, and nuts instead to help keep your blood sugar at normal levels and get a great amount of the vitamins that your body needs.

Start by making one change at a time and once these become habits there’s a good chance you’ll see your abs more often than just when you wake up 👍

​
Nutrition and exercise go hand in hand so to make abs in the kitchen you’re still going to need to work out. You can get a free week of workouts here! http:// https://www.teambeachbody.com/shop/us/d/beachbody-on-demand-BODStandalone?locale=en_US&referringRepId=413352 

It's here!!!!!

6 WEEKS OF THE WORK
We got to test out a workout from the new program called 6 Weeks of The Work created by pro athlete trainer Amoila Cesar!

Get to know him more here!! His story is INSPIRING and it really shows where his passion for wellness comes from.

Depending on where you are in your journey right now, this might be just what you need to ramp up the intensity or that thing you can set a date to WORK TOWARDS in the coming weeks/months! But please know this program is NOT for beginners. This is for someone that has been on a health and fitness journey and is ready for a CHALLENGE! Wanna see what it’s more about?

<< TRY THE FREE WORKOUT HERE >>

What is the 6 Weeks of THE WORK? 

• 6 week program

• 36 unique workouts

• 45 mins long (stretching workout is 20 mins)

• Intense functional training with strength, hypertrophy, endurance, power and mobility

• Explicit and clean audio tracks (That right! Sometimes we just need to let it out)

• Yes a nutrition plan will be included

What equipment will you need?

Required:

• A range of weights (Light/Medium/Heavy)

• Strength Slides

• Resistance Loops

Optional:

• Pull up bar

• Fitness or Yoga Mat (this is optional, but I’d HIGLY recommend one for comfort)

WANNA DO THIS WORKOUT PROGRAM WITH ME? FILL OUT THE FORM BELOW!

When can I start!? 

Offers go on sale and VIP early access starts September 30, 2019. 6 Weeks of THE WORK will be available to all Beachbody On Demand members in Spring 2020.

Fill out the form above if you’re interested in getting on my THE WORK email list! I will keep you up to date with all of the launch information, pricing, details and more!

Then once the program is live, I will get you plugged into my THE WORK Support & Accountability Group!

Soo excited for you to have this brand new program to rock out your results too!

At home workouts + sticking to a schedule!

⚠️ Warning ⚠️

At home workouts could 👀 like this! Learn to embrace the fact it won't be perfect but let's face it what in life is...besides your children😜

More they see! More they will understand! Working on yourself takes work and I'm cool with teaching them I'm doing just that!

We all have our areas of struggle and mine is having a good routine! With school getting ready to be back in session this is the perfect time😍

As a kid, I loved heading back to school because I was excited to meet my teachers and see my friends! As a mom, I love shipping my daughter off to class not only out of enthusiasm for them but also because it means developing a schedule for the family. This is the perfect time of year to start figuring out your jam with your health and fitness!

This brings me to my next virtual support group!

I've coached many women to gain back their energy, on top of losing 5, 10, 15, 50, 80 & even 100 lbs! I've found my passion for helping others find their jam with their health & fitness!

I want to share my tips and tricks with you all you mommas that deserve the time that WANT the time to spend on you!

It's much more fun with a friend though! Wanna join me? Fill out the form below!

Whatever your health goal is -- IT IS POSSIBLE

Taking a morning selfie for our accountability group and this is what I get🤣 I’ll take it! 🙄

Last night checking in on my challengers I heard some amazing transformations..

”I’m down 30 pounds in 2 months and my husband is down 30 pounds too.”

“I’m so glad I stuck with these shakes it really does help my cravings and keeps me full!” 

“I decided to take back control of me and get off meds. I just wasn’t feeling like myself and knew I had to work on me! One full week in and I’m already feeling better!”

I would be lying if I said I became a coach to help hold me accountable on my own fitness journey. Truth is, I knew I had a gift I NEEDED to pay forward. It was my driving force since day one. But you bet your booty THEY do keep me on my toes. They make we want to show up in a way for myself I never thought possible. Ladies-THANK YOU! Thank you for putting your trust in me! You simply make me want to be better! 

If you are ready to step up and create your own transformation, I want to help you, support you, and hold you accountable to meet your goals. Just imagine where you could be in 1 month, in 3 months, in 6 months, in one year.... whatever your goal is -- IT IS POSSIBLE.

Try Ultimate Portion Fix

Join me for a LIVE VIRTUAL WORKOUT  THIS SATURDAY AT 9AM!! Click this link to join.

Just download the free app ZOOM. It doesn’t matter what workout you do! Let’s just show up and sweat together.

---

Ok y’all I can hardly contain my excitement!

THIS program is what made me decide to become a coach 5 years ago!

I always felt like there was a missing piece when it comes to our health and fitness and THIS is it!  You can workout all you want but if your not getting it right in the kitchen your results don’t peak though. I believe in this program because it’s teaching you how to fuel your body right, with learning proper portions on how much of what to eat with whole foods.  I welcome you to the UPF!

ULTIMATE PORTION FIX:

Learn how to eat healthy without eliminating food groups and create a lifestyle change you can be proud of and teach your children.

What’s included in the program?

• Over 30 new videos about the containers and principles of the nutrition plan

• Portion control containers

• A workbook and daily logbook

• Fixate Volume 2 Cookbook with 102 new recipes

• Access to over 200 episodes of the Fixate Cooking Show

• 75 Healthy Lunch Ideas for Kids PDF

• Tracking with the Nutrition+ and Beachbody on Demand apps

• BONUS: When you purchase the Ultimate Portion Fix before April 1, you’ll get real time streaming of 21 Day Fix and 21 Day Fix Extreme Workouts, so you can work out together with Autumn Calabrese starting April 1, 2019

• Access to my support and accountability groups for free.

And if you’re like me, you’ll totally be excited about doing the workouts in real time using livestream with Autumn. Some of the workouts will be different and they are bridging the gap between 21 day fix and 21 day fix extreme, so it’s not such a huge jump in fitness levels between the two programs.

When does UPF launch?

The program comes out on March 18th, 2019 for customers and live workouts will start on April 1st.

If you are interested in earning a discount, getting certified yourself or making an income, you can get early access to the program NOW by signing up as a coach. If that sounds like something you’d like to do click here.

I’m here to help click here if you have any questions. If you know what you want just respond to this email with what package you want. If you're not sure which would be the best for you fill out this form.

Transform your Life

OK-So it’s no secret I’m an at home workout junkie. But what you might not know is I’m a 30 minute girl. I like to…. get in, get out, get done and be done! I believe in moving your body the old fashion way with a good ole sweat sesh and I know it doesn’t take hours at the gym to get the results you desire UNLESS you want to spend your time there.

Being a mom of 3 I know I need something accesable, something that takes the guess workout, something that is quick and efficient that allows me to drive right down to my living room (BEEP BEEP) and press play on workout while my kids are sleeping or playing.

Any guesses on what’s better than a 30 minute workout?

A 20 minute workout!

Que the music...I am beyond estatic to introudce you to our newest workout program TRANSFORM 20!

A little bit about the program:

-20 minutes long

-6 days a week

-6 week program

-You need a stepper, your body, access to the workouts, me as your free coach

These are all results from Transform 20! 6 weeks baby!

Important DATES and what you NEED to know!

• You can purchase early VIP access starting on Decemeber 4th!

• You will gain access to ALL of the workouts starting on Janurary 14th

• January 14th is when my Challenge group will open to help keep you accountable, supported and on track. I run my groups on an app called the My Challenge Tracker. It’s a private virtual group you can access from any phone, computer, wifi device.

• A nutrition guide, workout calender, easy to follow steps, my help every step of the way will be provided.

YOU READY TO TRANSFORM YOUr LIFE?

“To believe in yourself, you must accept yourself. To accept yourself, you must trust in your power to believe. ”

Hello New Program!

UMMMM…..HELLO NEW PROGRAM-I LOVE YOU ALREADY!

4 DAYS A WEEK!

You get THREE recovery days! (if you didn’t do the math yet)

Around 30 MIN A DAY!

CHEAT DAYS!

NEVER DO THE SAME WORKOUT TWICE!

You get to work the workouts into your life vs. working out being your life!

Each workout is structured to bring your heart rate UP through tempo lifting and timed HIIT intervals to help maximize calorie burn and targeted muscle-building.

GAAAAH - OK OK did I get you excited? WATCH ME

Before I hear from ladies: I don’t wanna get bulky….

If there is one thing I've learned in the last four years it's thatHEAVYWEIGHTS are your friend. I've gotten in the best shape using weights in my workout programs because I got out of my head that weights would make me BULKY and instead I learned that I’m building a BRICK HOUSE for my body to live in!

This program has EVERYTHING you need from an instructional video on lifting, vegan/regular nutrition guides, a calendar, supplemental videos like Joel's guiding us through what to expect during each week of the program and can’t forget to mention that you’ll have me and my hubby walking you through EVERYTHANGGGGG with couples challenge group!

So what's the Deets!?

June 11th you can gain EARLY VIP ACCESS and receive some money off!

If you want to take advantage of VIP Early Access, I'd recommend you follow my lead and get your discounted pack on launch day, June 11th. You will get immediate access to all LIIFT4 digital program materials (Calendar, Weight Progression Tracker, and Program and Nutrition Guide) and four new bonus workouts called B4 LIIFT4 on Beachbody On Demand. These workouts will be a great introduction to get you ready for LIIFT4 when the program is released July 16th!

Bonus:: If you purchase during the VIP window of June 11- July 31, you have the opportunity to be a part of Joel's official Facebook TEST GROUP! This is your opportunity to go side by side with the creator and gain that extra support you need on top of my coach support and accountability groups.

If you are interested in seeing all of the BUNDLE options, respond to this email "I'm interested!" so I can guide you in the right direction and share a pricing sheet. With Beachbody doing these AMAZING bundles now, it gives you the opportunity to not only get back in your fitness routine if you're at a halt but take advantage of products like Shakeology, performance line, beach bars, etc at extremely discounted prices. We are here to give you the BEST opportunity possible to create the healthiest life possible.

As always, thank you so much for trusting me as your coach. We are excited to rock this program with you! WAHOOOOOOO

PS - You do not need to be a “couple” to do this program with us!