Tai Cheng® Challenge Group Guide

Instructions – How to Use This Guide

In this guide, you will find shareable social media posts, including tips, recipes, videos*, and more, that correspond to

each week of your Tai Cheng Challenge Group. These are suggested posts to help you manage your group, but feel free

to mix them up to suit the needs of your team.

Take these steps before your group starts:

1. Create a Challenge Group using the My Challenge Tracker Coach Portal, and invite your participants to

download the My Challenge Tracker App. Alternatively, you can set up a private Facebook® group.

2. Review the Product Training Guide for all the information you need to know about Tai Cheng, including

recommendations on products and nutrition, to ensure your group's ultimate success.

3. Share this message from Dr. Cheng with your challengers.

4. Post Week 0 topics to your group's wall.

NOTE REGARDING LINKS:

This Challenge Group Guide contains links to products, tools, and resources on TeamBeachbody.com. To ensure you

receive credit for any sales made through these links, simply append the following text shown in bold (inserting your

OWN Coach repID) to the end of the URL:?referringRepId=[yourID]

Example for Coach with repID of 2422 linking to Tai Cheng Challenge Pack:

https://www.teambeachbody.com/checkout/-/bbcheckout/challengepack/tai-cheng?referringRepId=2422

TRAINER VIDEOS:

Here is a list of all the weekly videos from Dr. Cheng to motivate and guide your Group through their journey. They are

listed here so you have easy access to the links, but they are also listed in the weekly posts.

Week 1: http://youtu.be/-QGl_J5U6FE Week 8: http://youtu.be/oTM7kpSjGkw

Week 2: http://youtu.be/ACpwvuqLpvo Week 9: http://youtu.be/0WuL90wzFWI

Week 3: http://youtu.be/sF-_yf--BDs Week 10: http://youtu.be/m4xszc3oYe4

Week 4: http://youtu.be/KA8I6bYndCw Week 11: http://youtu.be/dmCLwxfPISc

Week 5: http://youtu.be/e5Y5X8epSiI Week 12: http://youtu.be/Oum4bmN1maU

Week 6: http://youtu.be/hEjnS_6DRb4 Week 13: http://youtu.be/RKhvLbiTkf0

Week 7: http://youtu.be/ULkjN9K_s2U

*All trainer videos are also available in the Video Library in the Coach Online Office.

Tai Cheng® Challenge Group Guide

Week 0 (Leading up to Day 1)

Day of Week Topic Facebook Posts (Copy and Paste)

Day 1 Get Started Tip Open your Tai Cheng program, review the materials, and be sure to:

- Watch Dr. Cheng's introduction on the Master Scroll DVD

- Take the Function Test and record a video of it if you can so that you can track

your progress.

- Read the Easy Does It Guidebook

Day 2 Nutrition Tip Tai Cheng comes with a fantastic Feel Better Food Plan filled with recipes, tips,

and a formula to help you determine your caloric needs. Please follow the plan

as closely as possible—the better your nutrition, the better your results. Your

goal in the next 90 days is to eat healthy, learn about balanced nutrition, and

feed your body what it needs to get the most out of the Tai Cheng workouts.

You can also access more recipes on Team Beachbody®

(http://www.teambeachbody.com/eat-smart/recipes).

Day 3 Get Started Tip Clear the cupboards, pantry, fridge, etc. of all unhealthy foods. If it's not aligned

with your goals—toss it! Now is the time to go shopping, so you have all those

healthy foods available in your kitchen, and you can prepare recipes from the

Feel Better Food Plan.

Day 4 Fitness Tip Make sure you are ready to get started on Day 1.

- Follow instructions on the Master Scroll DVD to set up your Calibration Grid.

- Prepare an area near your TV/DVD player that accommodates about 6 feet of

space to perform the workout moves.

- Get some comfortable clothing that allows for generous movement.

Day 5 Beachbody

Challenge™

Contest

Log on to BeachbodyChallenge.com and sign up to take the Challenge. You'll

get a FREE Tai Cheng T-shirt at the end of the program and have a chance to

win cash and prizes! Click "like" after you've signed up!

Day 6 "Before"

Pictures and

Measurements

Be sure to take your "before" photos and measurements today—you can't go

back and do it later. You are about to start a great journey, so be sure to "like"

this post after you've done it!

Day 7 Beachbody On

Demand

Be sure to check out Beachbody On Demand, where you can stream all your

workouts and check out your program materials (including your meal guide) in

one place.

Click here to log in: http://club.teambeachbody.com/login/ (Subscription fees

apply. See website for full details.)

Tai Cheng® Challenge Group Guide

Week 1 Schedule Neural Reboot should be done before each workout.

Day 1: Standing Stances and Lift & Lower

Day 2: Phoenix Tail

Day 3: Ward Off

Day 4: Pull Back

Day 5: Press

Day 6: Separate & Pull

Day 7: Off

Day of Week Topic Facebook Posts (Copy and Paste)

Day 1 Video Check out Dr. Cheng's message for Week 1! http://youtu.be/-QGl_J5U6FE

Day 2 Nutrition Tip Hydration, hydration, hydration! Water helps curb hunger. Dr. Cheng suggests

drinking half of your body weight in ounces of water each day. Not only will water

keep you hydrated and quench thirst, it will ease your hunger.

Day 3 Fitness Tip You may be feeling sore since it is week 1 so do a nice healthy stretch after your

workout. You could do another 5 to 10 minutes of the Neural Reboot.

Day 4 Shakeology What benefits have you noticed in your first week of drinking Shakeology®?

Fun Fact: Instead of going to a juice chain and getting a wheat grass shot for $3, just

drink Shakeology . . . it's already in there. Even better, the wheat grass used in

Shakeology is harvested in a very immature stage (freshly sprouted) so it's gluten

free!

Recipe: Chocolate Banana Nutter

- 1 scoop Chocolate Shakeology - 1 Tbsp. natural peanut butter

- 1 banana - 1 cup water

Day 5 Weekly

Motivation

This is an exciting time. You are about to make big changes in your life. Start paying

attention to your sleep pattern and see if it changes. You may even want to write it

down and put it on your fridge next to your goals!

Day 6 Check-in

Awesome job on completing Week 1! You should be so proud of yourself for getting

through this week . . . I know it wasn't easy.

What is your "Why"? Anyone willing to share what kept you going this week?

Day 7 Answer

Questions

Today is your rest day. No workouts today—be sure to rest your body. Get outside or

enjoy time with friends and family, but don't do a strenuous workout on your rest day.

This is the time your body needs to rest and recover for next week. Pushing hard

every day could lead to injury or pain.

Tai Cheng® Challenge Group Guide

Week 2 Schedule Neural Reboot should be done before each workout.

Day 1: Lift & Lower and Phoenix Tail Combo

Day 2: Ward Off and Pull Back Combo

Day 3: Press and Separate & Pull Combo

Day 4: Lift & Lower and Phoenix Tail Combo

Day 5: Ward Off and Pull Back Combo

Day 6: Press and Separate & Pull Combo

Day 7: Off

Day of Week Topic Facebook Posts (Copy and Paste)

Day 1 Video Watch what Dr. Cheng has to say as we start Week 2! http://youtu.be/ACpwvuqLpvo

Day 2 Nutrition Tip Try to eat 5 times per day—3 meals and 2 snacks—each with roughly the same

amount of calories. It keeps your blood sugar stable instead of peaking and crashing,

which can lead to overeating and a general poor feeling.

Day 3 Fitness Tip This is your first week with the Combination moves. They may be tricky so make

sure you take the time you need to master them before you move on.

Day 4 Weekly

Motivation

Have fun with your Tai Cheng Calendar and check off each day as you go along. It's

a fun way to chart your progress and keep you motivated.

Day 5 Shakeology Where do you drink your Shakeology®? In your kitchen, car, the office?

Fun Fact: Need more energy all day? Try drinking Shakeology for breakfast. It sets

the tone for the rest of the day. Getting the right amount of protein and nutrients first

thing in the morning provides steady energy all day and (bonus!) will help reduce

afternoon cravings.

Recipe: Espresso Cinnamon

- 1 scoop Chocolate Shakeology - 1 shot chilled espresso or coffee

- Add water to taste - 1 tsp. cinnamon

- 1 tsp. coconut oil

Day 6 Check-in

Week 2 is done! I know you are feeling sore and tired! It is totally normal and this

means you are making progress. If you need a little help pushing through your

workouts, check out Cordastra: http://teambeachbody.com/shop/-

/shopping/Cordastra. Cordastra can help strengthen your immune system and

increase your energy and stamina. Try this exclusive potent blend of ancient

Chinese herbs, astragalus, and cordyceps.

Get ready for Week 3!

Tai Cheng® Challenge Group Guide

Week 3 Schedule

Neural Reboot should be done before each workout.

Day 1: Sequence 1

Day 2: Sequence 1

Day 3: Sequence 1

Day 4: Sequence 1

Day 5: Sequence 1

Day 6: Sequence 1

Day 7: Off

Day of Week Topic Facebook Post (Copy and Paste)

Day 1 Video What's Dr. Cheng got to say this week? Check it out! http://youtu.be/sF-_yf--BDs

Day 2 Nutrition Tip Eat whole, natural foods that were on the earth 1,000 years ago, like produce, clean

fresh meats, whole fruit, vegetables, and seeds.

Day 3 Fitness Tip This is your first week with a sequence. If you have to do it several times, go for it

until you get. Stick with it, it will get easier!

Day 4 Engagement

Question Are you seeing any changes in the way you can perform daily activities yet?

Day 5 Shakeology What meal do you replace with Shakeology? You can also drink it as your snack

replacement if you don't want to use it as a meal replacement.

Fun Fact: What whole foods would you have to eat to get all the nutrition in

Shakeology?

http://www.youtube.com/watch?v=8cDjR6vaGig&list=UUKMBDgXDMqw4wQ-

OzHEhlIQ&index=34&feature=plcp

Recipe: Almond Dream

- 1 scoop Tropical Strawberry Shakeology

- 1 Tbsp. almond butter

- 1 cup almond milk

Day 6 Check-in

You've conquered Week 3! Stay consistent. Make exercise a habit like brushing

your teeth—no excuses . . . now is the time!

Tai Cheng® Challenge Group Guide

Week 4 Schedule Neural Reboot should be done before each workout.

Day 1: Push

Day 2: Single Whip

Day 3: Raise Hand

Day 4: Pulling Knee

Day 5: Bear Comes Out of Cave

Day 6: White Crane Spreads Wings

Day 7: Off

Day of Week Topic Facebook Post (Copy and Paste)

Day 1 Video Check out this week's video from Dr. Cheng! http://youtu.be/KA8I6bYndCw

Day 2 Nutrition Tip Timing your preworkout nutrition is important. Try eating a very small meal about

two hours before exercising. Exercising immediately after eating will lead to a lack

of energy for your workout as your body is focused on digestion.

Day 3 Weekly

Motivation Dr. Cheng says: Tai Chi has a learning curve, and the faster you apply your

energies towards the most important, most crucial points in the system, the faster

you progress. Here are the "Ten Commandments" of Tai Chi, as taught to me by

one of my teachers, the late Master Vincent Hwang:

1. Clear your mind and let your neck stack vertically.

2. Both eyes look straight forward.

3. Don't push the jaw forward or upward.

4. Let the tip of your tongue rest gently on the juncture of the upper palate and the

front teeth.

5. Pull the upper chest open vertically and let the back align so that the vertebrae

are stacked vertically.

6. Let the shoulders sink and drop the elbows.

7. Relax the lower back and let the hips "sit" downward rather than backward.

8. Roll the tailbone forward so that the belt line is horizontal when viewed from the

side.

9. Unlock the knees and pry them outward slightly.

10. Both feet start from parallel, but later stay in vertical alignment with the knees.

Day 4 Engagement

Question How are you sticking with the Feel Better Food Plan? Are you taking a journal of

what you are eating?

Tai Cheng® Challenge Group Guide

Day of Week Topic Facebook Post (Copy and Paste)

Day 5 Fitness Tip Let's get ready for Phase 2! Like this post once you've done today's workout!

Day 6 Shakeology Recipe Swap! Tell me your favorite Shakeology recipe.

Fun Fact: Ever wonder what countries the ingredients in Shakeology came from?

http://www.youtube.com/watch?v=YwNqCHtKmP4&list=UUKMBDgXDMqw4wQ-

OzHEhlIQ&index=67&feature=plcp

Recipe: Banana Oatmeal

- 1 scoop Chocolate Shakeology - 1 cup almond milk

- 1/2 banana - 1/4 cup cooked oatmeal

- 1/4 cup yogurt (preferably Greek yogurt flavored with honey)

- 1 Tbsp. almonds, chopped - 1 cup ice

Day 7 Motivation Tip Congrats on getting through the first month! This is the time to reset your body

and your mind and prepare for the challenge ahead. You have built a strong

foundation and are ready to go to that next level!

Tai Cheng® Challenge Group Guide

Week 5 Schedule Neural Reboot should be done before each workout.

Day 1: Push and Single Whip Combo

Day 2: Raise Hand and Pulling Knee Combo

Day 3: Bear and White Crane Combo

Day 4: Push and Single Whip Combo

Day 5: Raise Hand and Pulling Knee Combo

Day 6: Bear and White Crane Combo

Day 7: Off

Day of Week Topic Facebook Post (Copy and Paste)

Day 1 Video See what Dr. Cheng has to say about this week! http://youtu.be/e5Y5X8epSiI

Day 2 Check-in, Pictures, and Measurements

Today is Day 30 and it's time to take those measurements and photos. Some of

you may start seeing those early results. Measuring is key—if you are only

looking at a number on a scale and aren't seeing it move as much as you want,

don't be discouraged. This is why you measure your body. Like this post once

you’ve taken your measurements and photos.

Day 3 Fitness Tip Today is the start of Phase 2! This is a good time to make sure you are sticking

to the fundamentals. Make sure you are paying attention to foot placement on

the calibration grid to get the most out of your Tai Chi practice.

Day 4 Nutrition Tip In this week's video, Dr. Cheng mentioned Results and Recovery Formula® to

help with soreness. Has anyone tried it? http://teambeachbody.com/shop/-

/shopping/P90XRRFTub

Day 5 Shakeology Has Shakeology increased your energy levels and helped you Push Play?

Fun Fact: Doctor's Review: "$4 for Shakeology is a cheap price to pay for good

quality of life."

http://www.youtube.com/watch?v=G7KKKZyC0E8&list=UUKMBDgXDMqw4wQ-

OzHEhlIQ&index=32&feature=plcp

Recipe: Coconut Banana Oat

- 1 scoop Chocolate Shakeology - 1 cup coconut water or coconut milk

- 1/2 banana - 2 Tbsp. instant oats

Day 6 Check-in

Who is willing to share their experiences and successes so far? This is a great

chance to reflect on how well you have done and understand those opportunities

you have to improve in Phase 2.

Tai Cheng® Challenge Group Guide

Week 6 Schedule Neural Reboot should be done before each workout.

Day 1: Sequence 2

Day 2: Sequence 2

Day 3: Sequence 2

Day 4: Sequence 2

Day 5: Sequence 2

Day of Week Topic Facebook Post (Copy and Paste)

Day 1 Video Check out this week's video from Dr. Cheng!

http://youtu.be/hEjnS_6DRb4

Day 2 Nutrition Tip Learning how many calories are in your food is very important. It can help you make

better decisions about what you eat. It's also helpful to know how many calories you

burn through exercise. Because when you realize that you'd have to exercise for 2

hours to burn off that one splurge, it will make you think twice about eating it in the

first place.

Day 3 Fitness Tip Dr. Cheng on Meditation: "The human mind is no different than a jar of muddy pond

water. When disturbed, the water is murky, much like how our minds respond to

stressors or agitation. Short of opening the jar & pouring all the water out (much like

a lobotomy), the easiest way of clearing our minds and cleaning our thought

processes is to let the 'jar' sit still, undisturbed for a while. As the jar sits still, the

sediment and debris naturally settle to the bottom of the jar, allowing the light to

shine through the unclouded water.

As you learn to be still, to allow the confusing cloud of thoughts and stresses to settle

down, to see how much you actually irritate your own nervous system, and to control

your body's perception of time, you're going to see a major improvement in your

mental and physical state as you go through your daily life. THAT is the essence of

high performance."

Day 4 Weekly

Motivation

Brett says: "Check your ego at the door and make sure you ask for support when

you need it." What can we do to help you?

Day 5 Shakeology What junk food did you stop craving since drinking Shakeology?

Recipe: Date Shake

- 1 scoop Chocolate Shakeology

- 1 cup unsweetened almond milk

- 1/2 cup plain yogurt

- 1 tsp. almond butter

- 2 pitted dates

Tai Cheng® Challenge Group Guide

Day 6: Sequence 2

Day 7: Off

Week 7 Schedule Neural Reboot should be done before each workout.

Day 1: Double Dutch Brush Knee & Push

Day 2: Play the Pipa

Day 3: Sheathing Sword

Day 4: Diagonal Punch Kick with Check & Punch

Day 5: Withdraw & Seal

Day 6 Check-in I know you may be sore and tired—but you have a rest day tomorrow. Be sure to use

that off day to do the things you love. Spend time with family, go take a walk, or go

see a movie. You want to keep your life in balance and ensure you're managing

stress levels.

Tai Cheng® Challenge Group Guide

Day of Week Topic Facebook Post (Copy and Paste)

Day 1 Video Take a look at tips from Dr. Cheng as we start week 7! http://youtu.be/ULkjN9K_s2U

Day 2 Nutrition Tip Remember, eating better also includes what you drink. Avoid the empty calories in

juice, soda, and alcohol. Replace juice with whole fruit, including the skin for fiber

and vitamins. Avoid soda, including diet sodas, as a single can will spike your blood

sugar, and your body cannot differentiate between regular and artificial sweeteners.

And alcohol not only affects blood sugar and sleep patterns, but can alter hormone

levels, leading to a decrease in fat loss. Your best bet is always water, and drinking

it continually throughout the day will keep you hydrated for your workouts. Click

"like" if you've cut out soda and alcohol.

Day 3 Fitness Tip Don't forget to use your foam roller if you are feeling sore. It is an incredible tool.

It's like a deep tissue massage at your fingertips! You can also try the

RumbleRoller® for an even deeper massage. http://teambeachbody.com/shop/-

/shopping/RumbleRollerTC

Day 4 Motivation

Engagement

Question

This is the halfway mark! Let's celebrate your victories, no matter how small or big.

What are you proud of so far? Please share!

Day 5 Shakeology Tell me some of the awesome compliments you have received since working out

and drinking Shakeology!

Recipe: Pumpkin Pie

- 1 scoop Chocolate Shakeology

- 1/2 cup unsweetened canned pumpkin

- 1/2 tsp. cinnamon

- 1/2 tsp. nutmeg

- 1 cup skim milk

Tai Cheng® Challenge Group Guide

Day 6: Cross Hands

Day 7: Off

Week 8 Schedule

Neural Reboot should be done before each workout.

Day 1: Brush Knee and Play the Pipa Combo

Day 2: Sheathing Sword and Diagonal Punch Kick Combo

Day 3: Withdraw & Seal and Cross Hands Combo

Day 4: Brush Knee and Play the Pipa Combo

Day 5: Sheathing Sword and Diagonal Punch Kick Combo

Day 6: Withdraw & Seal and Cross Hands Combo

Day 7: Off

Day 6 Check-in

Surround yourself with positive people and inspiring messages. Look at

transformation videos on Team Beachbody® for inspiration from people just like you.

Day of Week Topic Facebook Post (Copy and Paste)

Day 1 Video See what Dr. Cheng has to say about Week 8. http://youtu.be/oTM7kpSjGkw

Day 2 Nutrition Tip Don't get in a position where your only option is a cheat meal—be sure on your off

days to cook enough food that you can portion out and refrigerate for the week.

That way, when you go to school or work throughout the week, your food is ready

to go and you always have healthy options.

Day 3 Fitness

Engagement

Question

Do you see any improvement in your balance? Please share!

Day 4 Weekly

Motivation Keep providing positive affirmations to yourself, and go into the workouts ready to

focus and get the max out of the time you spend doing Tai Cheng. That intensity

could be the difference between meeting your goals and falling short.

Day 5 Shakeology Have you been able to give up coffee or soda since drinking Shakeology? Recipe: Chocolate Minty - 1 scoop Chocolate Shakeology - 1 cup rice milk

- 2 to 3 drops of mint extract

Day 6 Check-in

Don't undersell yourself; you have been working hard the last 2 months. Think

about the progress you have made and focus on what you need to do in Phase 3

(starts next week!) to get you even closer to what you set out to do.

Tai Cheng® Challenge Group Guide

Week 9 Schedule Neural Reboot should be done before each workout.

Day 1: Sequence 3

Day 2: Sequence 3

Day 3: Sequence 3

Day 4: Sequence 3

Day 5: Sequence 3

Day 6: Sequence 3

Day 7: Off

Day of Week Topic Facebook Post (Copy and Paste)

Day 1 Video Check out Dr. Cheng's video for the start of Phase 3 this week! ttp://youtu.be/0WuL90wzFWI

Day 2 Nutrition Tip Now that we are approaching the final phase, you may need to reevaluate your

calorie level. If you have lost 10 pounds, it is possible you may need fewer calories

than when you began. Visit the Calorie Calculator on Team Beachbody to make

sure you are getting the best possible results (http://www.teambeachbody.com/eat-

smart/nutrition-tools/caloric-needs).

Day 3 Engagement

Question

Where are you surprised to feel impact or improvement from your workouts?

Day 4 Shakeology What is your greatest benefit from drinking Shakeology?

Recipe: Berry Surprise

- 1 scoop Tropical Strawberry Shakeology

- 1 cup unsweetened almond milk

- 1/2 cup berry medley

- 1 banana

Day 5 Weekly

Motivation

Today is the start of Phase 3! "Like" this post once you have taken your Day 60

photos. Does anyone have results they are comfortable sharing?

Day 6 Check-in

As we are starting Phase 3, make your goals visible. Readjust and set new goals

for yourself now so that you have a realistic picture of what you can do in the next

30 days. Then, post them on your fridge!

Tai Cheng® Challenge Group Guide

Week 10 Schedule Neural Reboot should be done before each workout.

Day 1: Sequence 1 and 2

Day 2: Sequence 1 and 2

Day 3: Sequence 1 and 2 (with Yellow Band)

Day 4: Sequence 1 and 2 (with Yellow Band)

Day 5: Sequence 1 and 2

Day 6: Sequence 1 and 2

Day 7: Off

Day of Week Topic Facebook Post (Copy and Paste)

Day 1 Video Check out Dr. Cheng's video with tips for week 10 as we start Neural Reboot 4! http://youtu.be/m4xszc3oYe4

Day 2 Nutrition Tip Shop around the perimeter of the grocery store—this is where the natural and

unprocessed foods are like fruits, veggies, whole grains, and meats. The interior

aisles are where the processed packaged foods are in boxes, bags, and cans.

Day 3 Fitness Tip Today we are going to start using strength bands that will add a little more

intensity and will help increase your strength. Share how it went in today's

workout!

Day 4 Motivation Think about Week 1 and how you did with the workouts. What move have you

seen your biggest improvement on at this point?

Day 5 Shakeology Try these yummy Shakeology recipes!

Creamy Cantaloupe

- 1 scoop Tropical Strawberry Shakeology

- 1 cup rice milk

- 1/2 cup cantaloupe chunks

Pineapple Pucker

- 1 scoop Greenberry Shakeology

- 1 cup pineapple juice

Day 6 Check-in

"Many of life's failures are people who did not realize how close they were to

success when they gave up."—Thomas Edison

You are almost there!

Tai Cheng® Challenge Group Guide

Week 11 Schedule Neural Reboot should be done before each workout.

Day 1: Sequence 2 and 3

Day 2: Sequence 2 and 3

Day 3: Sequence 2 and 3 (with Yellow Band)

Day 4: Sequence 2 and 3 (with Yellow Band)

Day 5: Sequence 2 and 3

Day 6: Sequence 2 and 3

Day 7: Off

Day of Week Topic Facebook Post (Copy and Paste)

Day 1 Video Check out Dr. Cheng's message this week as we approach the finish line! http://youtu.be/dmCLwxfPISc

Day 2 Nutrition Tip Eat less CRAP:

C – carbonated drinks

R – refined sugar

A – artificial sweeteners and colors

P – processed foods

Day 3 Engagement

Question

Does anyone take Omega-3 to help with inflammation?

(http://teambeachbody.com/shop/-/shopping/CoreOmega3)

Day 4 Fitness Tip If you want to push yourself even more, try using more resistant bands

(http://teambeachbody.com/shop/-/shopping/BootyBand) or weighted gloves

(http://teambeachbody.com/shop/-/shopping/MDACCGLOVE1BB) with your

workout. Has anyone tried these?

Day 5 Shakeology

Recipe

Ever wonder what countries the ingredients in Shakeology came from?

http://www.youtube.com/watch?v=YwNqCHtKmP4&list=UUKMBDgXDMqw4wQ-

OzHEhlIQ&index=67&feature=plcp

Make a guilt-free, delicious dessert: Shakeology Peanut Butter Cups!

http://www.shakeology.com/web/shakeology/the-

blog#Shakeology_Peanut_Butter_Cups_07_11_2012

Day 6 Check-in

Only 2 weeks left! Make sure to get your rest today so you can finish strong in

the last couple weeks. How are you spending your mercy day?

Tai Cheng® Challenge Group Guide

Week 12 Schedule Neural Reboot should be done before each workout.

Day 1: Sequence 1, 2, and 3

Day 2: Sequence 1, 2, and 3

Day 3: Sequence 1, 2, and 3 (with Yellow Band)

Day 4: Sequence 1, 2, and 3 (with Yellow Band)

Day 5: Sequence 1, 2, and 3

Day 6: Sequence 1, 2, and 3

Day 7: Off

Day of Week Topic Facebook Post (Copy and Paste)

Day 1 Video We're almost there…see Dr. Cheng's message for this week! http://youtu.be/Oum4bmN1maU

Day 2 Engagement

Question

Change it up a little, once you've mastered the moves, play your own soothing

music in the background. Or try inviting an accountability partner to work out with

you sometime.

Day 3 Fitness Tip Focus on what you need to do in these last two weeks to get you even closer to

what you set out to do.

Day 4 Engagement

Question

What's your favorite part of the Tai Cheng program and why?

Day 5 Shakeology

Recipe

Brett lost 80 lbs. and 15" off his waist with Shakeology so Beachbody gave him

$1,000! You can win $$ (up to $100,000) if you submit your success story in the

Beachbody Challenge too! Click the link to learn more.

http://www.shakeology.com/web/shakeology/the-

blog#Brett_Lost_80_lbs_06_12_12

Recipe Swap! What's your favorite recipe so far?

Day 6 Motivation Just one more week to go. Rock on, everyone!

Tai Cheng® Challenge Group Guide

Week 13 Schedule – Final Week Neural Reboot should be done before each workout.

Day 1: Sequence 1, 2, and 3

Day 2: Sequence 1, 2, and 3

Day 3: Sequence 1, 2, and 3 (with Yellow Band)

Day 4: Sequence 1, 2, and 3 (with Yellow Band)

Day 5: Sequence 1, 2, and 3

Day 6: Sequence 1, 2, and 3

Day 7: Off

Day of Week Topic Facebook Post (Copy and Paste)

Day 1 Video Check out Dr. Cheng's video for our final week!

http://youtu.be/RKhvLbiTkf0

Day 2 Nutrition Tip Have balance! Allow yourself a higher-calorie day once in a while. Don't go

crazy, but allow yourself to eat a little more of something you've been craving.

That way, you won't feel so restricted. Have a taste instead of eating the whole

treat—or make smart substitutions. Instead of Fritos®, have some edamame.

Or trade a bowl of ice cream for an ice milk fudge bar.

Day 3 Fitness Tip So what's next? We are almost done with the program, what are you going to

do to keep it up starting next week?

If you are looking to continue this journey to get healthier and even more fit,

you can do another round of Tai Cheng or even step up to the Tai Cheng

Master Kit (http://teambeachbody.com/shop/-/shopping/TaiChengMaster) and

do another 90 days or just the last 30 days with the Deluxe workouts.

You can also try Dr. Cheng's Body Alignment:

(http://www.beachbody.com/product/fitness_programs/TaiCheBdyAlgn) which

is a high-intensity, low-impact 16-minute workout and requires no equipment.

Whatever it is, do something you enjoy! You'll be more likely to stay

consistent.

Day 4 Check-in What lifestyle changes, whether it's fitness or nutrition, are you going to keep

going forward? Which new ones do you want to incorporate?

Tai Cheng® Challenge Group Guide

Day of Week Topic Facebook Post (Copy and Paste)

Day 5 Shakeology Recipe

"Like" this post if you've been successful with Shakeology because it's a

convenient meal you have ready instead of reaching for junk food.

Here's another Shakeology recipe to try!

Banana Oatmeal Smoothie:

- 1 scoop Chocolate Shakeology

- 1 cup almond milk

- 1 whole banana

- 1 cup ice

- 1/4 cup yogurt (preferably Greek yogurt flavored with honey)

- 1/4 cup cooked oatmeal - 3 Tbsp. almonds

Day 6 Beachbody

Challenge™ Contest

Congratulations, you did it!! Be sure to take your Day 90 photos and

measurements, and take the Fit Test to see your progress. Submit and share

your achievement with the Beachbody Challenge at

http://www.BeachbodyChallenge.com/ so you can get your FREE "Master of

Motion" T-shirt and a chance to win cash and prizes!

Does anyone have results or photos they want to share? Post them up!