Going Gluten Free

Take a deep breath, going gluten free isn't the end of the world. 

Who should cut gluten from their diet and why?

Gluten is a protein found in wheat, barley and rye. It is responsible for helping foods to keep their shape and to bind ingredients together. When people with Celiac Disease eat gluten, their body has an immune response that attacks the small intestine. These attacks lead to damage on the villi, small fingerlike projections that line the small intestine, that promote nutrient absorption. When the villi get damaged, nutrients cannot be absorbed properly into the body. For these folks, products containing gluten are a real threat and must be eliminated from their diet.

If you're like me and suffer from rheumatoid arthritis, chronic pain or other autoimmune disease, the same immune response triggered by gluten can cause a build up of inflammation in your body and can cause your condition and pain to become worse. Not all people with autoimmune condition are sensitive to gluten, but if you suspect that your symptoms become worse after you eat a lot of bread, pasta and grains, you may also benefit from eliminating gluten.

Don't panic!

Going gluten free doesn't have to be complicated. Many people avoind going gluten free because they feel it's too restrictive, inconvenient or expensive. In fact, it's just the opposite. A gluten free diet is really a whole foods, clean diet. In America, 70% of our diet comes from processed, packaged and fast food - gluten containing foods. If you eliminate these things you will easily cut most of the gluten from your diet. Shop instead for fresh fruits and vegetables; gluten free whole grains like whole grain rice and quinoa; and plain, unprocessed meats, chicken, fish and eggs. If you cut the processed foods off your grocery list, you will cut much of the cost. So a gluten free diet doesn't have to be expensive. Here's the catch - you will have to prepare most of your meals. So if you don't like to cook, this can be an obstacle. But surf the net and Pinterest and you'll find plenty of quick and easy recipes and meal ideas to make gluten free living a snap.

Will you really feel better?

YES! If you follow a clean gluten free diet, and eliminate processed foods, it is possible to lose weight and gain energy. You may also notice that you don't suffer from "brain fog" anymore and joint pain and skin conditions may improve. Everyone benefits from a clean diet!

Watch out for products labeled gluten free

Don't fall into the trap of filling up your pantry with a bunch of packaged foods that are labeled gluten free. They're okay for an occasional snack, but the problem is that gluten free product are higher in calories, sugars and fats than their gluten containing counterparts. So overindulge and you can pack on the pounds very quickly!

Tips:

• Make sure to get your grains. Choose beans, vegetables and gluten free whole grains.

• Shop the perimeter of the grocery store. Think fresh fruits and vegetables, meats, fish, chicken, dairy, cheese and eggs.

• Read the label. Look for whole grain gluten free products and watch out for hidden sources of gluten in many canned, packaged and bottled products.

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Brenda

Get your Fix this Summer & Get Fit for Life!

I'm really excited about this month's 21 Day Fix challenge group. Summer is the perfect season to cut back on calories and try out a new fitness program. Most people are under the impression that you can lose weight simply by working out like crazy or spending hours at the gym. But the truth is that weight loss is really 70% nutrition and 30% fitness. That means that in order to lose weight and keep it off for good, you need to place a priority on the food that you eat. Your diet is the fuel that energizes you all day long. Eat crap and you'll feel like crap! Fuel you engine a little at a time throughout the day with fresh, clean food and you'll look and feel energized all day long.

Another benefit of eating healthy is that it's giving your metabolism a boost. So you don't need to beat yourself up with hours of exercise. As long as you're eating well and you're careful not to overload with calories, all you really need is 30 minutes a day. That's it! So the beauty of the 21 Day Fix program is that it gives you a road map to follow. You simply follow a schedule that includes meal plans, recipes, portion control, and simple fitness. Follow the plan and you will see results that last.

I repeat the 21 Day Fix challenge group each month with a different theme. So mark your calendar - June 21 we'll be turning up the heat with some awesome grilling and pool side recipes that will make your meal planning a snap! Once you complete your first challenge group you're welcome to keep coming back to repeat the challenge as many times as you like until you reach your goal.

Still wondering if the 21 Day Fix is the right fit for you? 

21 Day Fix is a nutrition and fitness program that makes losing weight so simple, anyone can do it. Easy-to-follow portion control and 30-minute workouts take the guesswork out of losing weight to help you see results fast—up to 15 pounds in just 21 days! Whether you want to lose a few pounds before your next vacation or jump-start a bigger weight-loss goal, 21 Day Fix is the program for you. It’s simple, it’s fast, and it works. If you’re ready to get serious, 21 Day Fix can help you lose the weight. Why is 21 Day Fix effective? Because it’s so simple! You don’t have to count calories, points, or log your food into diet software. With 21 Day Fix, everything is laid out for you. All you have to do is use the specially designed portion-control containers and do one 30-minute workout per day. Commit to it for 21 days, and you’re going to love your results. What makes 21 Day Fix unique? It’s the only fitness and nutrition program that combines portion-control containers and world-class workouts. By placing equal emphasis on fitness and healthy portion control, 21 Day Fix can help anyone lose weight—and keep it off—in a way that’s simple and sustainable. Whether you want to lose 10 pounds or 100 pounds, you can do it with this program.


Autumn Calabrese is your personal trainer 

and a celebrity fitness trainer, busy mom, and national-level bikini competitor. She came up with the idea of a portion-control container system after watching a client eat an entire 1,300-calorie salad in one sitting because it was “healthy.” Autumn realized that supersized portions were hurting her clients’ weight-loss success because they were eating too much without knowing it. So she developed portion-control containers to help people see how simple it is to eat the right amounts and lose weight easily. And as a single mother, Autumn understands how hard it can be to fit exercise and healthy eating into a jam-packed schedule. So she created short but effective workouts that take only 30 minutes a day, along with a simple eating plan that doesn’t require you to spend hours in the kitchen.

Who Should do the 21 Day Fix?

Want to lose a little weight before a big event or vacation?

21 Day Fix can help you lose weight fast. If you commit to this program, you’ll look and feel amazing in time for your big event.

Do you need a flexible eating plan?

21 Day Fix does not require you to follow specific recipes or buy strange ingredients. You can keep

eating the foods you love, and you can still cook for the family—just use the containers to portion out

your servings.

Are you a fitness rookie?

The program is so simple, any fitness level can follow it. All the workouts have a modifier who shows easier moves, so you don’t feel intimidated.

Frustrated? Have you tried and failed at other weight loss programs?

21 Day Fix was designed to make weight loss simple. You’ll never have to count calories, carbs, or points. Just follow the simple Eating Plan, and you’ll see results

Is your goal to lose a lot of weight?

21 Day Fix can help you see dramatic results in just 21 days, which will motivate you to keep going.

You can repeat the program as many times as you want until you reach your goal.

Is your busy lifestyle preventing you from fitness?

21 Day Fix takes out the guesswork so you don’t have to spend all day in the kitchen or the gym. Just follow the Eating Plan and do one 30-minute workout per day. That’s it.

Are you ready for change but just don't know where to start?

21 Day Fix shows you exactly what to do in order to lose weight. You’ll learn how to incorporate your favorite foods into a healthy, sustainable lifestyle that you actually enjoy.

So what do you get with the 21 Day Fix program?

• 7 Color coded portion control containers plus Shakeology shaker cup No more guessing about how much you should eat. Fill up the containers with your choice of food — if it fits, you can eat it!
• 6 Workouts plus 1 bonus workout on 2 DVDs. These boot-camp style workouts burn calories and can reshape your body in just 30 minutes a day.
• 21 Day Fix Start Here Guide. Start seeing results right away. This quick start guide and workout calendar shows you how simple losing weight can be. 
• 21 Day Fix Eating Plan. This simple plan guides you step-by-step and makes portion control so easy, you can lose weight without counting calories.
• 3-Day Quick Fix. Autumn’s secret weapon for losing weight fast before a big event. Do it during the last 3 days of 21 Day Fix for mind-blowing results.

If this sounds like something you're ready to try then we need to chat…. like NOW! My next group kicks off soon! Email me at brendalajay@gmail.com or fill out this form to request information. What do you have to lose?

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Brenda

Summer Tomato & Cucumber Salad

Perfect last minute picnic recipe!

Course: Side Dish
Categories: Salad
Preparation time: 5 mins

Ingredients

2 medium tomatoes, diced
1 large cucumber, diced
1 green or red bell pepper, diced
1 small red onion, thinly sliced (optional)
grated fresh garlic, to taste (optional)
3 Tb extra virgin olive oil
3 Tb red wine vinegar
salt & pepper to taste

Directions

Combine all ingredients and let sit in refrigerator for 1/2 hour.
Serve and enjoy!

Brenda

How to get started with fitness without breaking a sweat

If you haven’t exercised or tried to eat clean in a while (or ever!), Day 1 of a 30, 60, or 90-day fitness and nutrition program can feel intimidating.

It doesn’t have to be. Here are several small things you can do to get started. With these simple tips, you can begin to prepare your body and mind for a healthier lifestyle before you even break a sweat or eat your first green vegetable. Though you could snack on some snap peas while reading this article…

Figure Out How Many Calories You Should Eat

Knowing is half the battle, right? Use this simple method to determine approximately how many calories you should try to eat each day:

• Sedentary lifestyle (desk job): Current weight in pounds x 12 = Maintenance Caloric Needs. 
• Moderately active lifestyle (server in a restaurant and/or doing one of our entry level programs, like Power 90 or Hip Hop Abs: Current weight in pounds x 13 = Maintenance Caloric Needs.

• Highly active lifestyle (construction worker and/or doing one of our elite programs, like P90X or INSANITY): Current weight in pounds x 14 = Maintenance Caloric Needs.

From there, subtract 500 calories and that’s probably a good deficit for weight loss. (But make sure that number stays about 1,200. Anything lower can be dangerous in the long term.) Conversely, if you’re trying to gain muscle mass, add 300 calories or so—but make sure you’re also doing a solid weight lifting program like Body Beast so those calories have a place to go.

Stretch

Get those muscles ready to move. If you haven’t used them in a while, do some gentle stretching to wake them up and get familiar with the current limits of your flexibility. Knowing where you’re tight can help prevent injury. Try these stretches to improve hip and lower back flexibility so you’ll be ready to move comfortably in workouts.

Start to Move More

Even if you’re not Pushing Play yet, you can begin to make an effort to move your body more every day. Take a walk, stand (or do squats!) when you talk on the phone, take the stairs, park a little farther away from your destination, stretch during television commercials, rearrange the furniture in your living room.

Drink Water

Being dehydrated can make you sore even if you don’t exercise. Set yourself up for success, and minimize initial muscle soreness, by drinking plenty of water in the days leading up to the start of your fitness program. Get in the habit of drinking enough water every day. How do you know if you if you're getting enough water? Use this simple formula:

Your current body weight (in pounds) x 0.5 = Ounces of water to drink each day

Throw Away Junk Food

Empty your desk, cupboards, fridge, freezer, car, and secret snack stash drawer of foods and drinks you know you shouldn’t be eating. If you want to reach your fitness goal, prevent temptation by removing junk food from your house. If the packaged foods are unopened, donate them. We know you spent good money on those Ding Dongs and Doritos, but they are doing the opposite of helping you reach your health and fitness goals.

Build a Healthy Pantry

Now that you’ve eliminated the processed junk food from your home, replace it with good-for-you staples that will help you create healthy meals every day.

Set Up Your Work Out Space

This could be as easy as moving the coffee table in your living room, or as elaborate as setting up a dedicated gym in your garage or basement. You won’t need much space to exercise, but it’s a good idea to figure out where you’ll do it and make the space usable and inviting for the workouts you’ll be doing.

Plan an Outing that Involves Exercise

A great way to get into the spirit of exercise before you actually commit to a fitness program is to plan activities with friends that get you moving. Invite friends or family for a hike, go ice skating, or organize a softball or flag-football game.

Find Your Reason Why

Celebrity trainer Tony Horton says, “If you’re really caught up in the numbers on the scale, or the dress size, and what’s happening with the tape measure, chances are that does’t really motivate or inspire you. Find a new purpose. Find a new reason why. The reason why has got to be so powerful, so strong that you’re not going to quit, you’re not going to fail, and you’re going to be consistent, and show up 5-7 days a week for the rest of your life.”

Build a Support System

Getting fit doesn’t have to be something you do alone! Announce your commitment to get healthier and stronger to your friends, family, and coworkers. Start or join a Challenge Group, join a Facebook group, or recruit workout buddies and accountability partners to help you stay motivated when your resolve starts to slip or you feel tempted to make unhealthy choices.

Make Time in Your Schedule

Figure out when you’ll fit exercise into your daily schedule and begin to make adjustments to reserve that time slot every day. Will you work out in the morning? During your lunch break? In the evenings? Schedule exercise time in your calendar and commit to it as an important meeting with yourself. You wouldn’t skip a meeting with your boss just because you feel tired or grumpy, would you? No, you’d be there on time with a smile on your face and do your best to impress.

Lose a Few Pounds Before You Start Exercising

Kick-start weight loss and learn healthy eating habits with 3-Day Refresh. Find out more here.

It’s OK to Start Slowly

You don’t have to Push Play and go full speed on the first day. If you’ve been spending the last few months or years sitting on the couch, just do what you can. It’s OK to start with a few minutes of exercise and work your way up to a full workout. Five or ten minutes of exercise a day is better than no minutes. Try to add one minute each day until you can do a full workout. In his article, 5 Steps to Avoid Muscle Soreness, our fitness expert Steve Edwards said, “It’s very tempting to begin an exercise program with a lot of enthusiasm, but try your best to go at a reasonable pace. If you’ve never exercised, or it’s been a long time since you have, go much easier than you feel you are capable of on Day 1 and ramp things up at a pace that is based on how you feel. If you’re not sore, go a little harder the next day. If you’re a little sore, take it down a notch.”


If you would like to learn more about finding your fitness formula or joining one of our online challenge groups fill out this form and I will get in touch with you soon.

Did you know you can get 1:1 personal coaching for FREE Get fitness tips, motivation, recipes, meal plan and more. Sign up for your FREE ACCOUNT and ask for me, Brenda Ajay, as your coach.

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Brenda

Why is RA and Exercise Such a Sore Subject?

If you're someone who battles chronic pain day after day then exercise is probably the last thing on your mind. But, for people with arthritis, daily exercise is essential and can even be life changing. Research shows that just 30 minutes of moderate exercise per day has many benefits including:

• Maintain range of motion in joints

• Avoid stiffness

• Improves circulation

• Strengthens the structures that surround and protect your joints

• Better pain management

• Stronger bones - protection against osteoporosis

• Helps prevent injury

• Helps maintain a healthy weight

• Improves balance and coordination

• Reduces stress

• Improves sleep

• Increases energy

• Better breathing

• Improves self-esteem and confidence

RA and exercise is a sore subject

Most Rheumatologists and health care providers will recommend arthritis patients stay physically active. In fact, The American College of Rheumatology reports that physically active individuals are healthier, happier and live longer than those who are inactive and unfit. This is especially true for people with arthritis. Yet, arthritis is one of the most common reasons people give for not exercising or participating in recreational activities.

So what exercises are helpful and safe?

Always start by consulting your doctor. Ask about limitations and restrictions. Regardless of the level of disease activity you have, it's always important to protect your joint from anything that causes stress or pain. Ask your doctor for guidance in choosing a level of exercise that you will benefit from - therapeutic/ rehabilitative, recreational or competitive. Fitness is not one-size-fits-all. Find your unique fit formula, one that will protect and strengthen your body and not cause harm.

Once you have the green light, ease into your fitness routine but aim to work up to 30 minutes of moderate exercise per day if you're able. Finding that 30 minutes is a challenge, and when you're new to fitness it's inconvenient and uncomfortable. But so is living with arthritis.

If you believe you can find relief through physical activity and you want to exercise more than any reason that's stopping you, then you are already winning. You are making a decision to control the disease so that it does not control you. 

Follow your unique fitness formula and you'll become stronger, healthier and happier each and every day.

Tips for making exercise doable

Start slowly

Aim for progress, not perfection. At first you may not have the energy to workout for 30 minutes. Only you will know when you've reached your limit. Listen to your body. The "No Pain No Gain" rule DOES NOT apply to people who suffer from chronic pain and rheumatoid arthritis. Signs of pain and swelling are your body's way of telling you to stop. But get back to your schedule as soon as you're up to it and try to increase the length of your workout each session. If you're consistent with your fitness and committed to becoming well you can achieve it

Make it convenient

Going to a gym often requires a lot more time. And leaving the comfort of your home when it's cold or rainy to drive to your local gym is not pleasant. So choose a fitness plan that is easily accessible for you. For most of us it's pretty easy to walk out the front door and take a stroll. Maybe you have a pool or have access to one in your neighborhood. Both are great choices for getting back on your feet. Try an in-home fitness program such as Beachbody's PiYo or 21 Day Fix. Both offer short 30 minute workouts that are easy enough for beginners. Beachbody instructors always show you modified versions of the exercises for people who are just starting out or who may have limitations.

Find something that you enjoy

If you're going to commit to fitness on a daily basis it might as well be something that you like. You do not have to spend your life in a gym, or spend a ton of money on expensive equipment and you certainly do not have to beat yourself up to get fit. There are lots of options that allow you to get fit using only your body weight. Yoga and Pilates are wonderful fitness programs for people with arthritis. What's that?... You hate yoga because it's slow and boring? Try different music, pick a playlist that makes you want to move. There's no law that says you can't do yoga to ACDC!

Find a coach

Really anyone who can help you stay motivated and keep on track. It can be a professional trainer, fitness coach or physical/ occupational therapist; or just a friend, neighbor or co-worker. A coach's job is to keep you accountable, motivated and be there to celebrate your successes.

Have options

Mix up your fitness routine. Try different types of activities that target different parts of your body. Alternate your workouts between cardio, strength training, stretching and flexibility. Try creating different playlists and use the music to set the pace for your workout. This will help you to not get bored with your routine and to give you plenty of choices to suit your schedule.

Find a partner

Recruiting a family member or a friend to exercise with you can help to pass the time and keep you motivated. Studies show that people who exercise consistently with a buddy lose more weight and have longer lasting results than those who work out alone.

Don't overdo it

Listen to your body. Slow down or stop if you feel your body needs to recover. Just get back into your routine as soon as you feel up to it. The longer you stick to your fitness plan the better and stronger you will feel. If you've had to take some time off you can look to your coach or workout buddy for support to help you get up and at it again. Just don't give up. Stay focused on your goal. Once you find a fitness program that you like and you stick with it, you will become stronger, gain energy and suffer less pain.

Feeling overwhelmed?

I know exactly how you feel. Four years ago when I was diagnosed with rheumatoid arthritis I was overwhelmed with information. Dr. Google provided lots of good advice but none of it could take the pain away or give me the energy I needed to go about my day. I spent many months lying on the couch motionless and in pain. It was important to me to be an active participant in my care and I was fortunate to be in the care of some very good doctors who helped me to develop a plan to become well. Managing RA is a lifetime commitment that, for me, includes medication, nutrition and fitness. What worked for me is not the answer for everyone. But I hope that by creating awareness I will inspire others to seek out their unique wellness plan.

Beachbody fitness programs are the tool that I used to get started with fitness.
The programs are very different from other exercise dvds because they offer a complete wellness system that includes a nutritional guide, free personal coaching and an online community of support to help you reach your goals. Many of their programs offer low impact, low intensity workouts that are suited for people with exercise limitations. You exercise at your own pace, in the privacy of your own home and most workouts take only 30 minutes to complete. If you would like to learn more about Beachbody's fitness programs or how I can help you as a coach please fill out the form below.

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Brenda

Are you looking for a sign?

What would you try if you knew you could not fail?

How many times have you passed up the opportunity of a lifetime because
the voice inside you was screaming - No way, Jose!
What are you afraid of? What are you waiting for?

"The man on top of the mountain didn't fall there"

 ~ Vince Lombardi

I was very lucky to have been able to stay at home while my kids we're young. My husband and I made the decision to put the needs of our family first and because of that we both made sacrifices. I gave up a corporate job that I loved and he took on the added work load and stress to provide for our family. It was very hard for both of us but, at the same time, we wouldn't have traded the last 17 years for anything in the world.

Okay, let's rewind for a minute...

When I met Bill, my husband, I had the the life I dreamed of. I was 23 and young, wild and free. I had a great job and was making a lot of money. I bought a sports car, I could travel wherever and whenever I wanted. I had no intention of getting married, having kids or giving up my freedom. That was too important to me.

"When you put unimportant things first, the important people in your life suffer the most" ~Brenda Ajay

Just 2 years later, as I found myself walking down the aisle, I remember thinking - I made the right choice. I love Bill and being married doesn't mean I have to give up a single thing. Truth be told, we both made a lot of sacrifices. "My life" became "Our lives" and I quickly learned the 90/10 rule.

"Marriage is not 50/50 but rather 90/10. The trick is knowing when it's your turn to be 90 and your turn to be 10." ~ unknown

I took a big leap of faith when I married Bill, and an even bigger jump when I became a mother to my 3 beautiful, happy, healthy and smart kids. And the journey has been both challenging and rewarding. And as kids grow - they're now 17, 16 and 11 - so do expenses! Music lessons, sports equipment, gymnastics, clothes, car insurance...college!

Something's got to give...

As time passed and pressure mounted, we both began feeling the stress of keeping up with the needs of our family. I had recently been diagnosed with rheumatoid arthritis and my illness only added to the burden. Medical bills piled up, I was sick and tired all the time and things got very hard for us both personally and financially. Bill, inspired by his love of working out and Beachbody fitness programs, thought it would be a good idea for me to become a Beachbody coach. I thought he was crazy! Couldn't he see how sick I was? I had gained 60 pounds and I couldn't even raise my arms about my head much less work out - No Way! But I'll admit I was curious about it. I started following some blogs from Beachbody trainers like Chalene Johnson and Autumn Calabrese, and Beachbody coaches like Melanie Mitro and Jenelle Summers. I was interested in clean eating as a way to manage my RA and found their information very helpful. Slowly, one-day-at-a-time, I began feeling better, fitter and stronger just from clean eating. Once I got the RA under control, my doctor suggested I begin a fitness program. So I decided to give Beachbody's 21 Day Fix a try. The program was a great way for me to get into fitness. It was everything Beachbody promised, offering simple fitness, simple meal planning and lots of support. I went on to do P90 and joined my first challenge group with the help of my coach, Melanie Mitro. The challenge group was such a great experience. I met some new friends, lost weight, got a lot stronger and also enjoyed learning about Melanie's life as a coach. She was very passionate about her job and enjoys helping people and as we came to know each other, she invited me to become a coach. She pointed out the same things Bill had been saying all along and encouraged me to inspire others with my success. Once again, I found myself saying - No Way!

I almost passed up on an opportunity of a lifetime. But instead I took another giant leap of faith. I decided to become a Beachbody coach because I believed I could help other people. I wanted to help contribute to our family's income; I wanted to help other people become happy, healthy and strong; and I wanted to keep reaching for new goals.

Help Wanted:

Now I'm looking for one person who can help me reach my goals. I know you're there....yes, you! Are you waiting for a sign? This is is. I want to help you because I know you will help others. I'm on a mission to help as many people as I can become happy, healthy and strong, but I can't do it alone. This can be YOUR opportunity of a lifetime. Become a part of a growing company, take advantage of a killer discount of lots of health and fitness, and beauty products, and you can earn money while getting in the best shape of your life. I know how hard it is to take that first step. I walked into this journey weighting 200 pounds - just climbing a flight of stairs was a struggle! I did all this while managing a busy schedule with three kids and working a part time job outside of the home. I thought it was impossible. If I can do it, anyone can! Do you like helping people? Do you want to work from home? Do you want to have fun (and believe me we have a lot of fun!) while earning money? Then you are the one I am looking for. Ready - Go! Take a leap of faith and fill out the application below:

Ready to take that step? Okay..Let's do this!

Fill out my online form.

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Brenda