5 Reasons Why New Year's Resolutions Fail

We're just a few days away from a new year! Are you thinking about all the things you'd like to change? Are you making resolutions to make 2016 your best year ever? Be careful, you might just be setting yourself up for disappointment. Studies show 8 out of 10 New Year's resolutions fail. Why does that happen and how can we avoid it? Here are 5 of the biggest reasons why New Year's resolutions fail and suggestions on how to plan for success.

New Year's Resolutions fail when you: 

1. Try to change too much, at once. Don't bite off more than you can chew. Going into a new year often signals us to make a mental wish list of things that would make our life better (or so we think). I will be happier if… I lose weight, make more money, save enough cash to put in a pool,  spend less time at work, get my master's degree, find true love, etc. Yikes!

Suggestion: Resolutions, like goals, should be realistic. Instead of a long list of things you'd like to change, try to focus on one or two target goals that will get you started in the right direction and may lead to more success down the road. For example: Commit to 30 minutes of exercise every day. Stick with it and you will likely lose weight. You will feel good about yourself and become more confident and that may lead to a promotion and more money. Maybe even enough to set some aside for your education or a new pool. And looking and feeling better may even capture the attention of your one true love! So be realistic and stay committed. Things will improve with time.

2. Set a goal that's too big. Keep it simple, Sally! Don't expect to go from the couch to 5K overnight!

Suggestion: Resolutions should be attainable. Set a goal to run for one mile. Once you reach that increase the goal to 2 miles, and so on. Celebrate each milestone and take pride in your accomplishments. Progress is progress, no matter how small!



3. Focus on the outcome and not on change. Want to lose 20 pounds? That's an awesome goal! Losing that extra weight will improve your health and make you look and feel great. But let's face it, wishing for it is one thing, but if you expect results you have to change your behavior.

Suggestion: Replace bad habits with better choices. If you are serious about losing 20 pounds you have to work for it. Exercise every day and improve your nutrition. Changing you lifestyle should be your goal. Make a habit of exercising at least 30 minutes each day and eating 3 healthy meals and 3 healthy snacks each day and your new lifestyle will lead to the outcome that you want.



4. Don't change your environment. How do you expect to lose weight if you have a kitchen full of junk food? How can you expect to run a marathon if you are surrounded by people who tell you that you'll fail? How can you expect to save money if you go shopping every day?

Suggestion: Distance yourself from the things and people in your life that are distracting and threaten your success. That doesn't mean you have to cut off all ties with the people in your life who aren't supportive, just allow yourself the separation you need to focus on your goals.

5. Assume small steps won't matter. It's the repeated pattern of small seemingly insignificant behaviors that over time will lead to big rewards. Let's say you want to lose weight so you decide to join a gym and workout every morning for 90 minutes. Yet you continue to each out for lunch and drink 2 sodas each day. Working out may help you avoid putting on more weight but you likely will not lose either.

Suggestion: Want results? Identify your biggest mistakes or challenges and focus on changing that behavior each and every day. Doing more is not always the answer. Making better choices is. Try working out for just 30 minutes each day but give up the soda and fast food. You may only lose 1/2 pound each week, but over the course of a year that adds up to 26 pounds!

Set yourself up for success in 2016. Is losing weight, getting fit and improving your health on your wish list? Join an online fitness and nutrition challenge group. Challenge groups are convenient, affordable and provide you with a positive environment, accountability and all the support you need so you will not fail! New groups start every Monday and signing up is easy. Just fill out this form to tell me a little more about yourself and your goals. I use this information to help place you in a group that best meets your needs. Are you new to fitness? No worries, there are groups for all interests and levels of fitness. Simply complete this form or email me and I'll be in touch:
brendalajay@gmail.com

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Brenda

Dedicate January to Fixing December's Mistakes

It's almost a new year and there's no better time to start making your health and yourself a priority. So many chronic health problems and diseases can be managed, and in some cases even reversed, simply by choosing to live a better life. The choice is yours. It's not difficult, you just need to commit to eating whole, healthy foods and simple daily fitness. Just 30 minutes of simple fitness each day can lead to life changing results.

I don't make resolutions, I set goals. Resolutions are temporary and too many times lead to failure. Then we just wait until next January to set another one. It's a vicious, frustrating and disappointing cycle. Goals are something to look forward to. They are an open door. Goals are attainable and measurable and you can see yourself making progress. Goals lead to bigger goals and more opened doors. My goal for 2016 is to help as many people as I can change their lives and improve their health like I did.

Hey you... yes, you! Have you given up on yourself?

That ends NOW! You are beautiful, strong and capable of anything you want! This is your year to shine. We'll get there together. A year and a half ago, a Beachbody coach said those words to me. This is my story. In 2012 was diagnosed with rheumatoid arthritis. I was sick, overweight and could barely move. My blood pressure was dangerously high, I was 42 and things had to change. But I didn't know where to start. I bought 21 Day Fix and tried to get through it on my own but just wasn't motivated to see the program through. When I was on the verge of giving up (again), my coach invited me to an 8 week challenge group. She was convinced that the challenge would be a game changer for me so she gave me a pretty good deal and offered to give me another fitness program for free if I tried Shakelogy. I was curious so I decided I would try the Shakes with the challenge for 60 day - just 60 days! I decided to commit 100% and buy a P90 challenge pack with Shakeology and complete the challenge.

That challenge group changed my life, maybe even saved my life. I lost 15 pounds, my blood pressure
returned to normal, I gained the strength and flexibility that I lost from the RA and I really just felt like a new person. And yes, 18 months later I still drink Shakeology every day!

What happened to me wasn't magic. It wasn't normal for me either. It took commitment, discipline that I never knew I had, and it took some sweat. But it was so worth it! Are you ready for change? It's time to bring out the champion in you. How will you know your true potential if you never try? Join me in 2016 and together we'll set goals - and crush them! I am passionate about Beachbody fitness programs and Shakeology because I know that they work. If you want to lose weight, improve your health, regain strength and flexibility, and start making the rest of your life the best of your life, then a challenge group is for you!

Starting is simple. Just fill out this form to tell me a little more about yourself and your goals and I will be in touch to help you get started. Got questions? Want more information? You can email me any time: brendalajay@gmail.com

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Brenda

Hammer & Chisel Meal Plan

The Master's Hammer and Chisel is designed to transform your body through cardio and strength training workouts and no-nonsense nutrition. So what does that mean? It means you eat and train, not diet and exercise. Here are some meal plans for you to try. We'll keep adding new ones each week so check back often! You will find most of the recipes on our blog. If there's something else that you want to see or need help with meal planning, email me any time! brendalajay@gmail.com

Here's a gluten-free version:

Brenda

20 Healthy Holiday Recipes!

Entertaining can be so much fun, especially around the holidays. But the biggest complaint about hosting a party is usually not knowing what kind of food to serve. Especially if you and your guests have health concerns or are on a modified diet. Being surrounded by the typical high fat, high calorie, sugar loaded treat is just far too tempting for most of us to endure! So here are some healthier menu options to make your next get together hassle and guilt-free.

Healthy Appetizers

Cleaned up Spinach and Artichoke Dip
Parmesan Garlic Zucchini Chips
Cucumber slices with ricotta dill spread and smoked salmon
Antipasto Skewers
Caprese Wreath Salad
Edible Christmas Tree Centerpiece
Cajun Shrimp Cups
Smoked Salmon and Goat Cheese Log

Healthy Entrees

Turkey Meatballs
Almond Parmesan Crusted Chicken Tenders
Mini Crab Cakes
Teriyaki Salmon Bites

Guilt Free Desserts

Better Brownies
Chocolate Dipped Strawberries
Chocolate Almond Super Food Bark
Chocolate Mint Mini Muffins
Black Tie Popcorn
Apple Almond Crisp
Skinny Caramel Apple Dip (from the cookierookie.com)
Dark chocolate & sea salt almonds
Clean eating chocolate chip cookies

Check out my Pinterest Board "Clean Eating Desserts" for more ideas

Follow Brenda Ajay's board Clean eating desserts on Pinterest.

Ready to start working on your New Year, New You resolution? Get fitness, nutrition and all the support you need right here! Fill out this application to tell me a little more about you and your goals for the new year and I'll be in touch to help you get started today!

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Brenda

Chocolate Sea Salt Almonds

1 lb whole almonds
1 10oz bag Ghirardelli 60% cocoa bits
1/4 tsp coarse sea salt

1. Line a large baking sheet with parchment paper
2. Place chocolate in a microwave safe bowl and microwave on high for 30-60 seconds or until chocolate is completely melted
3. Drop almonds into the chocolate and using a teaspoon, remove the one by one and place on prepared pan
4. Sprinkle sea salt over almonds and place in freezer for one hour
5. Remove from freezer and serve

Brenda

Chocolate Super Food Bark

1 10oz bag Ghirardelli 60% cocoa chips
1/4 cup almond butter, melted
1/2 cup your favorite assorted nuts and berries such as chopped almonds, pistachios, pomegranate seeds, and craisins

1. Lay a piece of parchment paper over a baking sheet. 
2. Place chocolate in a microwave safe bowl and microwave on high for 60 - 90 seconds. Stir until bits are completely melted.
3. Pour the melted chocolate on the prepared sheet and, using a spatula, spread out until it’s about 1/4-1/8” thin. 
4. Drizzle the almond butter over the chocolate. Run a fork over the almond butter and chocolate to create the swirl pattern. 
5. Immediately sprinkle chopped nuts and fruit evenly over chocolate and place in the freezer for for one hour.
6. Remove the bark from the freezer and, using a large knife, roughly cut into 1” square pieces.

Brenda

Black Tie Popcorn

photo from landolakes.com

Ingredients

½ cup unpopped popcorn kernels
1¼ cup brown sugar
½ cup sweetened condensed milk
½ cup light corn syrup
½ cup butter (1 stick)
½ tsp salt
½ tsp baking soda
1 cup white chocolate chips
1 cup Ghirardelli 60% cocoa chips
2 tsp coconut oil, divided

Instructions

1. Preheat your oven to 200 degrees.
2. Pop your popcorn kernels using an air popper or microwave.
3. In a large microwavable bowl, combine brown sugar, condensed milk, corn syrup, butter and salt.
4. Microwave on high for 2 minutes, then stir. Repeat this 2 more times.
5. Add baking soda and stir.
6. Pour caramel sauce over popcorn in a large bowl and mix it all together.
7. Pour caramel popcorn onto two baking sheets lined with parchment paper and spread evenly.
8. Place in preheated oven and bake for 1 hour, stirring every 15 minutes.
9. Remove from oven and allow to cool.
10. Place white chocolate chips with 1 tsp coconut oil in a small microwavable bowl and dark chocolate with 1 tsp coconut oil in another. Microwave on high for 1 minute and stir. If chocolate is not melted, microwave for an additional 15 seconds and stir again. Do this until chocolate is melted completely.
11. Using a spoon (or put each chocolate in a small ziplock and snip the corner with scissors) drizzle the chocolate over the top of all popcorn in a striped fashion. Allow to harden.
12. Break into pieces and serve. Store in an air tight container for up to one week.

Brenda

Better Brownies (gluten-free)

Ingredients:

1 (15 oz.) can chickpeas (garbanzo beans), drained, rinsed
3 large eggs
½ cup honey
1/3 cup unsweetened cocoa powder
1 tsp. baking soda
3 Tbsp. coconut oil, melted
1 tsp. pure vanilla extract
1/3 cup dark chocolate chips

Preparation:

1. Preheat oven to 350° F.
2. Spray a 9x9" baking pan with cooking spray or prepare mini muffin cups by lining with muffin papers or coating with nonstick cooking spray; set aside.
3. Place chickpeas, eggs, maple syrup, cocoa powder, baking soda, coconut oil, and extract in blender or food processor; cover. Blend until smooth.
4. Pour batter into pan or divide batter among prepared muffin cups.
5. Top each muffin with about four chocolate chips; push into batter.
6. Bake for 10 to 12 minutes, or until toothpick inserted in center comes out clean.

Brenda

Crab Cakes (gluten-free)

Ingredients:

2 eggs
2 TB nonfat Greek yogurt
2 TB lemon juice
1 tsp mustard powder (or 1 TB dijon mustard)
1 TB coconut oil
1/2 red bell pepper chopped fine
2 TB fresh parsley chopped fine
1 16oz container lump pr jumbo lump crab meat
1/2 c almond flour
1 tsp garlic powder
salt & pepper to taste

Preparation:

1. Preheat oven to 350 degrees and spray a large baking pan with cooking spray
2. In a small skillet heat coconut oil until melted. Add red bell pepper and sautee until tender (about 4 minutes). Remove from burner and let cool.
3. Meanwhile, whisk eggs in a large glass bowl. Add yogurt, lemon juice, and mustard powder and mix well.
4. Add parsley and crab meat and fold gently until all the crab has been incorporated with the egg mixture.
5. Add flour, salt, pepper and garlic powder and mix well
6. Using an ice cream scoop, drop scoopfuls of crab mixture onto the prepared pan and flatten slightly with you fingers or a fork. For mini crab cakes (appetizer size) use a tablespoon to form the crab cakes and then flatten with a fork.
7. Bake for 20-25 minutes
8. Sprinkle with fresh lemon juice just before serving. Serve plain or with tartar sauce, chili sauce or boom boom sauce

Brenda

Smoked Salmon & Goat Cheese Log

Ingredients:

8 oz Thin sliced smoked salmon (chopped)
8 oz Fresh plain goat cheese
1 tsp fresh dill
Juice of 1 lemon
salt & pepper to taste
1/4 cup pistachios, shelled and chopped
1/4 cup dried cranberries (craisins), chopped

Preparation:

1. Place chopped salmon, goat cheese, dill, lemon juice and salt and pepper in a bowl and mix until well blended.
2. Remove mixture from the bowl and using your hands form it into the shape of a log
3. Mix chopped pistachios and cranberries together in a plate and roll the log over nuts and berries until it is completely coated.
4. Wrap in plastic and refrigerate for at least 1 hour before serving
5. Serve with crackers, thin sliced pumpernickel bread or tortilla chips

Brenda

Cajun Shrimp Cups

Boom Boom Sauce (recipe below)

Ingredients:

1-2 lbs small raw shrimp
Chipotle Seasoning
1 TB coconut oil
1 bag tortilla scoops
1 avocado or 1 container store prepared guacamole
1 fresh lime
1 recipe boom boom sauce (below)

Preparation:

1. Clean raw shrimp and remove tails. Place shrimp in a glass bowl or plastic ziplock bag. Add 1 tablespoon chipotle seasoning and the juice of 1/2 lime to the bag and let marinade for 1-2 hours in the refrigerator.
2. Place a large pan or grill pan on the stove on medium high heat. Add the coconut oil to the pan and let melt. Place the shrimp in the hot pan and cook for 1-2 minute on each side or until shrimp are cooked through completely. Remove from heat and let cool.

Assemble cups:

1. Place a small chunk of avocado or about 1 tsp guacamole in the bottom of a tortilla scoop.
2. Top with 1 shrimp and 1/2 tsp boom boom sauce.
3. Repeat with remaining ingredients
4. When all the cups are assembled, arrange them on a serving platter and squeeze the juice of the remaining half lemon over the cups. Serve immediately.

Boom Boom Sauce:

1/4 cup fat free, plain Greek yogurt
1 TB ketchup
1 TB chili sauce
1/4 tsp garlic powder
1 tsp sriracha sauce

Mix all ingredients and serve as a condiment with chicken, shrimp, tacos or chips

Brenda

Chocolate Mint Mini Muffins

Ingredients:

1 (15-oz) can chickpeas (garbanzo beans), drained, rinsed
3 large eggs
½ cup raw honey
1/3 cup unsweetened cocoa powder
1 tsp. baking soda
3 Tbsp. coconut oil, melted
½ tsp. pure peppermint extract

Preparation:

1. Preheat oven to 350° F.
2. Prepare 12 muffin or 36 mini muffin cups by lining with muffin papers or coating with nonstick cooking spray; set aside.
3. Place chickpeas, eggs, honey, cocoa powder, baking soda, coconut oil, and extract in blender or food processor; cover. Blend until smooth.
4. Place batter in a medium bowl.
5. Divide batter among prepared muffin cups.
6. Bake for 8 to 12 minutes, or until toothpick inserted in center comes out clean.
7. Cool completely and enjoy!

Brenda

Caprese Salad Wreath

Ingredients:

Wreath
1 bag arugula
2 lbs miniature fresh mozzarella balls (drained)
2 lbs cherry or grape tomatoes
2 15oz cans black or green olives (optional)
8-10 fresh basil leaves (julienne sliced)

Dressing:

1/2 c Extra virgin olive oil
1/2 c balsamic vinegar
1 glove garlic grated or minced
1 tsp oregano
1/2 tsp ground black pepper
1/2 tsp sea salt

Assembly:

1. Lay a small bowl upside down in the center of a round platter to help keep the wreath's shape
2. Place arugula around the bowl, covering the edges of the entire platter
3. Place mozzarella balls in 4 equal sections on top of arugula
4. Place tomatoes in 4 equal sections in between mozzarella
5. Place a few olives in between each section of cheese and tomatoes (optional)
6. Sprinkle julienned basil over wreath

Dressing:

Mix all dressing ingredients in a bowl and set aside
Just before serving, remove upside down bowl from center of wreath and drizzle wreath with dressing

Brenda

Antipasto Skewers

Ingredients:

Skewers

12-15 wooden skewers
1 container grape tomatoes or cherry tomatoes
2 15oz cans artichoke hearts (quartered and drained)
1 jar sliced roasted red pepper (sliced into 1" small strips)
1 lb mini fresh mozzarella balls
1/4 lb thin sliced pepperoni or salami
1 can whole black or green olives

Dressing

1/2 cup Extra Virgin Olive Oil
1/4 cup balsamic vinegar
juice of 1 lemon
1 tsp oregano
1/2 tsp salt
1/2 tsp ground black pepper

Assemble the skewers:

Starting with a tomato, skewer one of each ingredient onto each wooden skewer in the order that they are listed. When all skewers are complete set them in a shallow pan or baking dish.

Mix dressing:

Mix all ingredients for dressing in a bowl and pour over skewers to marinnnade. Let marinade in refrigerator for 1 hour before serving.

Brenda

Cucumber slices with Ricotta Dill Cream and Smoked Salmon

Ingredients:

2 large cucumbers
1 8oz container ricotta (drained)
zest and juice of 1 lemon
1/2 tsp garlic powder
1/2 tsp black pepper
1 tsp fresh dill

Preparation:

1. Cut the cucumber into 1 inch slices, and carefully hollow out the center (with any seeds) with a pointed teaspoon, so you are left with a shallow hollow.
2. Place the ricotta in a medium bowl and mix in the lemon zest, lemon juice, garlic powder, black pepper and dill. Adjust seasoning to taste.
3. Spoon a little seasoned cream into each cucumber cup, about 1 teaspoon per cup.
4. Cut the smoked salmon into 1-inch long thin strips and place one slice of salmon on top of ricotta cream.
5. Keep refrigerated and serve shortly after you assemble them

Brenda

Parmesan Garlic Zucchini Chips

Ingredients:

2 Large Zucchini (sliced thin preferably with a mandolin slicer)

1 TB Extra Virgin Olive Oil

1/2 tsp Sea Salt

1/2 tsp garlic powder

1 tsp grated Parmesan cheese

Preparation:

1. Preheat oven to 225 degrees
2. Place zucchini slices on a double layer of paper towel and sprinkle with salt. Let sit for 5 minutes to draw out the moisture. Then pat dry with another paper towel.
3. Line 2 large baking sheets with parchment paper
4. Place zucchini slices on prepared baking sheets
5. Lightly brush each slice with extra virgin olive oil then sprinkle with garlic powder and cheese
6. Place in preheated oven and bake for 2-3 hours or until slices are golden brown and crispy

Brenda

Clean Eating Chocolate Chip Cookies (gluten-free)

Suffer a little less guilt with these delicious chocolate chip treats! 

Ingredients:

3 c. Almond flour
1 tsp baking soda
1/4 tsp sea salt
1/4 c. extra virgin coconut oil
3/4 c. honey
3 large eggs
2 large egg whites
1 tsp pure vanilla
1/2 c. semi sweet chocolate chips

Preparation:

1. Preheat oven to 375
2. Combine almond flour, baking soda and salt in a bowl and set aside.
3. Mix coconut oil and honey in a large mixer bowl until creamy
4. Add eggs, egg whites and vanilla and mix well
5. Add almond flour mixture and mix well until blended
6. Drop by rounded tablespoons onto a baking sheet. Flatten cookies slightly and bake for 14-16 minutes or until golden brown

Brenda

The Master's Hammer & Chisel: Day 1

Thanks for following my journey with the new Master's Hammer & Chisel program. This is really setting the bar a little higher for me so I can use all the support I can get! I'm excited about it and I'm really committed to making this work over the next coupe of months. I sure hope some of you will be inspired and will want to join me in the official challenge group that starts January 4.

Since this is an all new program, it took a little preparation over the
weekend to make sure I had everything in place. I already have free weights, a pull up bar, a bench and stability ball so I'm good to go as far as having the right equipment.

This pull-up bar is so convenient! It easily slips over a standard door frame in seconds, no assembly required!

Meal Planning

It took me about an hour to study the nutritional plan and make my menu for the week but it's very similar to 21 Day Fix so if you're familiar with that meal plan it will be an easy transition into H&C. You can select from the same 21 day Fix recipes that you love including those found in Fixate Cookbook and on www.teambeachbody.com. I know my family has an action packed week ahead of us so I made sure to plan on meals that I am able to prepare ahead of time and then everyone can simply reheat when they come home and are ready to eat. These are all quick and easy recipes and most of them can be found in the recipe section of this blog. Here's what our menu for the week looks like:

Today's workout was Chisel balance with Autumn. It's a 40 minute workout that is designed to help you improve your balance - something I definitely need to work on! This goal of this routine is to strengthen your core, improve your performance and prepares you to put yourself to the test while avoiding injury.

There isn't any jumping or cardio with this workout, so it's friendly on the joints but it really is a challenge. You will FEEL THE BURN! I know my limitations and today I modified my way through most of the moves. Most of the time I didn't even use free weights, but here's the deal - I didn't quit. I worked it to the best of my ability and I know that 60 days from now I will have no problem keeping up with Autumn and the gang. Hammer and Chisel will definitely put you to the test but it's not mission impossible. It's just something that you need to stay committed to from start to finish. Stay tuned tomorrow for Hammer Plyometrics with Sagi!

Learn more about the Master's Hammer & Chisel here:

The Master's Hammer and Chisel Preview
The Master's Hammer & Chisel Frequently Asked Questions

Ready to give The Master's Hammer & Chisel a try? Fill out this from and I'll be in touch with details about how you can join our group starting on January 4. Hammer and Chisel is not a beginner workout. If you are new to fitness or have limitations there are lots of other options for you to try. Please fill out this form to tell me a little more about yourself and then I'll be in touch to help you select a fitness program that best meets your needs.

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Brenda

5 Reasons why Shakeology will help you stay on track through the Holidays

Let's face it, December is not the time to be losing weight! But watch out - indulging on party food, alcohol, sugary treats and junk food over the holidays can easily add a pound or two to your body weight in no time! That doesn't sound like much but studies show that those extra pounds are likely to stay with you. And although you may not have the time to workout like you should this month, it is possible to enjoy all the holiday foods you love and still maintain your weight.

Let me introduce you to our secret weapon in the war on holiday weight gain - Shakeology. Shakeology is a nutrient dense, super food meal replacement shake. It's a protein shake but it's also a whole lot more. It may look the same as any other drugstore brand protein powder but Shakeology's formula contains things protein shakes do not like nutrient dense whole foods, enzymes, prebiotics and probiotics, and MSM (a natural compound that helps repair cells and reduce inflammation). Replacing just one meal a day with Shakeology can help you stay on track with your nutrition all year long, but especially during the holiday season. Here are 5 reasons why:

1. Shakeology will help reduce cravings. Proteins and fiber help to reduce cravings for junk food and sugary treats and keep you full for up to 3 hours. Drink one before you head out to a holiday party and you won't feel tempted to nosh on everything in site! And Shakeology taste so good it's like a treat itself.
2. Shakeology is quick and easy. It's the perfect meal if you're in a hurry to get to work or if you want to carry something with you when you go out to do some Christmas shopping. It takes about one minute to mix a packet of Shakeo with some water and ice in a blender, that's it. For some added flavor you can throw in a half of a banana, some natural peanut butter or even some mixed berries. The flavor combinations are endless! If you're someone who routinely skips breakfast because you don't have time, this is the perfect solution. Nutritious and delicious!
3. Shakeology balances your nutrition. Holiday foods can be loaded with calories, sugar and fat and lacking in vital nutrients. Over indulging can deplete your body of vitamins and minerals it needs to fuel you body during this demanding time of the year. Shakeology contains the maximum amount of whole foods and guarantees that you are fueling your body with the nutrients it needs.
4. Shakeology aids in digestion. Sugary treats, high fat foods and alcohol that we consume this time of the year can wreak havoc on your digestive system. Holiday eating can cause a breeding ground for unhealthy bacteria in your gut. Shakeology contains probiotics and prebiotics (prebiotics help your body to make it's own probiotics) to create an environment for healthy bacteria to thrive. It's the healthy bacteria that keeps your body digesting food properly and keeps your metabolism from dropping off.
5. Shakeology increases energy. And it does that without the use of caffeine or stimulants, and without a sugar high! Nothing processed or artificial. Just good nutrition. It's amazing how much more energy you will have just by making better food choices. And Shakeology makes it easy to do that. All the nutrients your body needs to thrive can be found in one packet.

Ready to give Shakeology a try? Order a sampler pack to try some of our favorite flavors. Or add Shakeology when you purchase any Beachbody fitness program. In addition, you'll receive an invitation to join my next online fitness, Shakeology and clean eating support group for free! Email me for more information brendalajay@gmail.com or tell me a little more about yourself by filling out this form:

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Brenda

Pasta with Kale & Turkey Sausage

If you’re not yet a kale lover, this is the recipe that will change your mind. And if you are, this hearty pasta dinner will rock your world. Cooking with aromatic vegetables and broth brings out the softer side of our favorite leafy green and makes a scrumptious sauce for this sausage and pasta dish.

Ingredients:

6 oz. dry whole wheat pasta
1 tsp. olive oil
½ medium yellow (or orange) bell pepper, chopped
½ medium onion, chopped
8 oz. Italian-style turkey sausage, chopped
1 clove garlic, finely chopped
Sea salt and ground black pepper (to taste; optional)
½ cup low-sodium, organic fat-free chicken broth
1 bunch kale, ribs removed, chopped (about 3 cups)
1 Tbsp. shredded Parmesan cheese (to taste; optional)

Preparation:

1. Cook pasta according to package directions. Set aside.
2. Heat large skillet over medium heat.
3. Add oil, bell pepper, and onion; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent.
4. Add sausage and garlic, Season with salt and pepper if desired; cook, stirring frequently, for 5 to 7 minutes, or until sausage starts to brown.
5. Add broth and kale; cook, stirring occasionally, adding additional broth or water as needed, for 4 to 5 minutes, or until kale is soft.
6. Add pasta to sausage mixture.
7. Top with cheese if desired.

Ready to start on your New Year's New You transformation? Join our Hammer and Chisel Ultimate Challenge! Sculpt your body like a work of art! Don't worry, there's plenty of support and meal planning tips ad advice. This is a NO FAIL challenge! Reserve your spot by filling out this application:

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Brenda

Almond Parmesan Crusted Chicken Tenders (Gluten Free)

Ingredients:

1 1/2 pounds fresh (not frozen) chicken strips, or tender loins

1/2 c olive oil

2 eggs

1 1/2 c finely ground almonds (almonds should be similar in texture to bread crumbs)

3/4 c grated Parmesan

1 TB Italian Seasoning

1 TB garlic powder

1 tsp salt

1 tsp pepper

Preparation:

1. Preheat oven to 350 degrees
2. Heat olive oil in a large skillet over medium heat.
3. Mix eggs well in a shallow pan or bowl. 
4. In a separate bowl, mix ground almonds, Parmesan, Italian seasoning, garlic powder, salt and pepper.
5. Take each piece of chicken and dip into egg mixture first, then quickly transfer the egg coated chicken to the almond/cheese mixture and coat thoroughly.
6. Place coated chicken strips into hot saute pan. Cook each side for about 2 minutes, until browned. Remove strips from skillet and let drain onto a paper towel lined plate. 
7. Place browned chicken tenders in an ungreased baking pan and place in the oven for 15-20 minutes.
8. Serve warm with your favorite dipping sauce. 

Give Yourself The Gift Of Good Health!

Eating healthy is a big part of taking control of your health and these recipes are a great start. But if you really want to get in the best shape of your life, lose weight and fight aging and chronic health problems join an online challenge group and get fitness, nutrition and support 24/7. It doesn't matter how old you are, there's a challenge group for people of all ages and ability. To learn more, or to reserve a spot in an upcoming group, fill out this application or email me at brendalajay@gmail.com

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Brenda

Zucchini Cheese Balls

photo from dreamstime.com

Ingredients

1 1/2 cup shreaded raw zucchini, not peeled (about 1 large zucchini)
1 1/4 cup gluten-free bread crumbs plus 1/4 cup for rolling balls in before baking
1 tsp garlic powder
3 eggs
3/4 cup shredded Italian cheese blend
1/4 cup grated Parmesan cheese
Salt, pepper
1/4 c sesame, flax or chia seeds to roll balls in before baking

Instructions

1. Preheat oven to 350 degrees.
2. Wash the zucchini, remove the ends and grate using a large cheese grater.
3. Place the zucchini into a mixing bowl and add eggs, garlic, crumbs, cheese and salt & pepper. 
4. Mixture will become a moist batter that comes easily together. If the mixture is too thin and sticks to your hands add more bread crumbs until you can easily shape in 1" balls by rolling in your hands. 
5. Mix reserved gluten-free bread crumbs and seeds of choice together and toss rolled zucchini balls in to lightly coat the outside
6. Place balls onto a greased cookie sheet.
7. Bake for 20 minutes or until the outside is golden and crispy. Serve hot with marinara sauce or yogurt ranch dip

Give yourself the gift of good health!

Eating healthy is a big part of taking control of your health and these recipes are a great start. But if you really want to get in the best shape of your life, lose weight and fight aging and chronic health problems join an online challenge group and get fitness, nutrition and support 24/7. It doesn't matter how old you are, there's a challenge group for people of all ages and ability. To learn more, or to reserve a spot in an upcoming group, fill out this application or email me at brendalajay@gmail.com

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Brenda

Slow Cooker Turkey Meatballs

There’s nothing better than coming home to the smell of a delicious dinner that’s been slowly cooking all day, especially when you don’t have to toil away in the kitchen for hours to make it! Throw all the ingredients for these turkey meatballs into a crock pot in the morning, set the timer, and indulge in a warm, hearty meal that night. Roll the meatballs in smaller bite-sized pieces and they make a great holiday party appetizer!

Ingredients:

1 lb. lean ground turkey
½ tsp. sea salt
½ tsp. ground black pepper
1 large egg, lightly beaten
½ cup whole grain breadcrumbs, or gluten-free breadcrumbs
2 cloves garlic, finely chopped
2 Tbsp. finely chopped fresh parsley
2 Tbsp. grated Parmesan cheese
2 tsp. olive oil
1 medium onion, chopped
1 tsp. dried oregano leaves
crushed red pepper flakes to taste (optional if you want a little kick of heat!)
1 (28-oz.) can whole tomatoes, crushed or your favorite spaghetti sauce

Preparation:

1. Preheat oven to 350 degrees
2. Combine all ingredients except sauce in a large bowl and mix well with clean hands.
3. Roll mixture into 1½-inch meatballs and place them on an ungreased cookie sheet. Set aside. (for a party appetizer I like to roll them a little smaller)
4. Place meatballs in the oven for 20-25 minutes
5. Remove from oven an place the meatballs in a crock pot (be careful not no get any fat that was cooked out of the meat into the crock pot).
6. Add sauce and turn the  crock pot on high for 4 hours.
7. Serve turkey meatballs hot with your favorite pasta or alone as an appetizer.

Give Yourself the Gift of Good Health!

Eating healthy is a big part of taking control of your health and these recipes are a great start. But if you really want to get in the best shape of your life, lose weight and fight aging and chronic health problems join an online challenge group and get fitness, nutrition and support 24/7. It doesn't matter how old you are, there's a challenge group for people of all ages and ability. To learn more, or to reserve a spot in an upcoming group, fill out this application or email me at brendalajay@gmail.com

The easy to use Wufoo form builder helps you make forms easy, fast, and fun.

Brenda

Give Thanks for Good Health!

Life is uncertain. It's easy to get caught up in the hustle and bustle of the Holidays and forget how important it is to just slow down. This weekend I am challenging all of you to unplug. Slow down, step outside of yourself and look around. Think about what you truly need and what you can live without. Your list of needs will probably include family, friends, shelter, food and faith. Do you have your health on that list? Too often we underestimate how important our own health and wellness is and it becomes less of a priority. For some reason, it feels selfish to spend time "working" on improving our own health. But in reality, the opposite is true. If you love your family and want to give them the best life possible, you need to keep your own health and wellness at the top of that list.

Chances are, if you're under the age of 40, you haven't given much thought what life would be like for your family and friends if you suddenly became ill. Chronic illness can strike anyone at any age. And suddenly you may find yourself dependent on others for care. This weekend, I challenge you to think about how important YOU really are to everyone around you. Make your health and wellness a priority now, before a crisis happens.

Fitness and food are the best preventative medicine

Even the healthiest of people can become sick. There's no guarantee that exercising and eating healthy will prevent us from ever becoming ill. But it really is your best defense. Studies show that you can fight and manage most chronic conditions like heart disease, diabetes, chronic inflammation and autoimmune disease in part through regular fitness and modifying your diet.

Don't wait for a health crisis to happen to make changes...act now!

What's your plan? Even the busiest of people can adapt to a healthy lifestyle, it just takes a little bit of planning.

• Decide how much time you have to workout? You can get a very effective workout in as little as 30 minutes a day. When you stop and think about it, a small sacrifice like getting up a half hour earlier or spending less time on social media can allow you to fit a simple workout in.
• Schedule fitness like it's your job! Make a meeting with yourself and remind yourself that your half hour workout is as important as a meeting with your boss. Get it done.
• Be mindful of your eating. Learn about clean eating and start replacing bad eating habits with healthy choices. For example, start by limiting or eliminating sugar. Replace soda with water or unsweetened ice tea.
• Eat 3 meals and 3 snacks every day. Plan meals and prepare them ahead of time. It helps to save time and money. Keep healthy snacks on hand at work and in your car to prevent temptation to eat processed, junk and fast foods.
• Don't skip breakfast. Breakfast sets the tone for the entire day. Skip it and you will find yourself craving food (usually carbs and sugar) all day long. A good breakfast is a combination of protein and complex carbs like oatmeal and berries; eggs, whole grain English muffin and fruit; or a granola bar, banana and milk.
• Make your family and friends aware that you are trying to improve your health. If they are aware of how important it is to you they will support you.
• Join a an online challenge group or start your own. Online challenges are a fun and convenient way to stay accountable. Challenge groups make getting fit easy because the group follows a step-by-step fitness and nutrition plan. No guesswork, just follow the plan each and every day and before you know it, clean eating and fitness will become automatic,

$30 Cash Back
This weekend only!

This offer is valid only for my new and existing customer! Email me for more information:
brendalajay@gmail.com

Did you over do it a little lately? Need to get back on track? Join an online fitness and nutrition challenge group and let's rein it in together. Fill out the application below or email me brendalajay@gmail.com

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Brenda

Cleaned up Spinach and Artichoke Dip

Here's a remake of a popular party appetizer. This version is 21 Day Fix approved and gluten-free.

Ingredients

1/2 c low fat ricotta cheese
1/4 c plain fat-free Greek yogurt
1/2 cup frozen, thawed chopped spinach, squeezed dry in a kitchen towel
1/2 cup chopped artichoke hearts in water, drained
2 Tbs grated pecorino-romano or parmesan cheese
4 Tbs shredded mozzarella cheese, divided
salt, pepper and garlic powder, to taste

Instructions

Preheat your oven to 375 degrees.
In a medium bowl, mix together the ricotta, Greek yogurt, spinach, chopped artichoke hearts, Romano cheese and 2 tablespoons of the shredded mozzarella. Season with salt, black pepper and garlic powder to taste.

Put in a small oven-safe baking dish and top with the remaining mozzarella cheese. Place on a baking sheet and bake for about 20 minutes or until heated through and the cheese on top has melted.

Serve with gluten-free pita chips, tortilla chips or vegetables like bell pepper slices

Like it or not, we all go a little overboard once in a while. Get back on track with us on November 30 by refreshing your body and making this the healthiest Holiday season ever! 

Healthy Holiday Challenge
Begins Monday, November 30
Limited Enrollment

To join Email brendalajay@gmail.comUse "Refresh" in the subject

Brenda

10 Reasons Why Online Fitness Groups will Make you Never Want to Go Back to the Gym Again!

How many times have you come across the term "challenge group" in your news feed? Online challenge groups are trending and they are taking over social media. And here's why:
Online challenge groups are like virtual gyms. They offer a convenient way for people to work out from home, free from distractions. They are cost effective. Usually, members pay one price for the initial program or challenge pack and they get everything they need to complete an effective workout for anywhere from one week to 3 months. But most of all, challenge groups are gaining popularity because - they work. People who stay committed for the length of the challenge are almost always successful. Challenge groups run by Beachbody coaches show members or "challengers" how to gain control of their health through a complete approach to wellness. Online challenge groups take challengers through a step-by-step process of making better food choices, maintaining a consistent daily fitness routine and gaining motivation and support through the group. That is what truly sets Beachbody online challenge groups apart from the rest. It's not a short term fad diet. It is a complete lifestyle change that people are encouraged to maintain for the rest of their life. It takes 21 days to make or break a habit. It's tough to limit or sacrifice things that you love like soda, fast food, and sugar. So if people can stay committed through those first 21 days, they can do it long term. That's why keeping in touch with your coach and staying accountable through the group is so important. The longer people stay connected to the group the more likely they are to reach their goals.

What would you like to improve about your health?  Members are often please to find that they lose weight, can wear smaller size clothing, have more energy, sleep better, have lowered blood pressure and cholesterol, can better manage chronic conditions like arthritis, diabetes, and fibromyalgia; and just generally feel better, stronger and younger. There are challenge groups for all interests and abilities, including focus groups for specific interests such as new and expecting moms, over 50 fitness, clean eating groups, biggest loser groups and more. There really is a group out there for everyone and anyone.

So are you thinking "What the heck is a challenge group?"

A challenge group is a group of people who are each working on improving their health and wellness. Group members follow a specific fitness and nutrition plan for a period of time (usually 3 weeks or longer) and check into a private online group periodically to receive fitness and nutrition advice and coaching, and to gain accountability and support from their peers. If that sounds complicated, let me tell you, it is not! Challenge groups are convenient, effective and fun!

Who should join a challenge group?

• People who don't have time to workout
• People who are new to fitness
• People who need to modify their diet to manage conditions such as high blood pressure and cholesterol and inflammation
• People who hate to go to the gym
• People who don't want to spend money on a personal trainer
• People who need to lose a lot of weight and don't know where to start
• People who are on the go and need a flexible workout schedule
• People who are already in shape but want to take their fitness to a whole new level

Does that sound like you?

Here are ten reasons why you will benefit from joining an online challenge group and never want to go back to a gym again.

1. Online challenge groups don't require a lot of time. Depending on the fitness program that you select, daily workouts on average last only 30-40 minutes. Think about it, that's just 2% of you day. If you've got time for Facebook, you've got time to workout.
2. Online challenge groups are structured. Are you a fitness rookie? No problem, each fitness program is laid out in a step-by-step schedule that is easy to follow. All programs offer ways to modify the exercises so you can start simple and work your way up to more challenging moves when you are ready.
3. The groups promote complete wellness, not just fitness. Each group is based on a 3 part system: Fitness + Nutrition + Support. That means you'll have a specific workout calendar to follow in addition to meal planning, healthy recipes and nutritional support. And most importantly, you are not alone. You will have support from your own personal coach, Beachbody instructors and your peers. That support system is the key to your success. You'll have all you questions answered and you'll receive motivation and advice from people just like you and me who have already gone through the process.
4. You'll have your own personal fitness coach - for FREE! You coach is there to motivate and inspire you, every day. Not just by the hour. Most coaches are not certified in anything, but they have all walked in your shoes before. Coaches are former challenge group members who have already gone through their own transformation. They are there to lead the group, answer questions, offer advice and make sure you DO NOT FAIL!
5. Challenge groups are affordable. No need to hire a trainer or pay for a gym membership. Most groups require that you purchase a "challenge pack." A challenge pack is a kit that includes your fitness program DVDs, nutrition guide, workout calendar, a one month supply of Shakeology (a nutrient dense, superfoods meal replacement - not a protein shake) and sometimes additional accessories that you need to complete the program. Once you purchase the challenge pack, you will not be required to purchase anything else. So you have access to a personal coach, indefinitely, and can join more as many challenge groups as you need to reach you goal with no additional fees. 
6. Challenge groups are convenient. Workout at your own pace and in the privacy of your own home. No crowded gyms, no leaving your house in the bitter cold to go workout, and there's no commute interrupting your day.
7. Challenge groups work! Studies show that people who engage in group fitness program, such as challenge groups, lose more weight and are more successful at keeping it off than people who workout alone. It all comes down to accountability. No one want to let their team mates down, nor do they want to let themselves down. 
8. You can still participate even if you are away from home. Challenge groups take place in a private Facebook group that you can access anytime, anywhere with the use of a laptop, tablet or mobile device. You don't even need to take the fitness DVDs with you. If you are a Beachbody club member, you can stream your videos directly to your device. 
9. Challenge groups are a great way to meet people. Anyone living in the US and Canada can participate in an online challenge group. So it's a great way to connect with people who have similar interests. 
10. Challenge groups are fun! Hey, remember, it's fitness so you're going to sweat your butt off! But we sure have a lot of fun doing it. We exchange recipes, tell stories, have some laughs and even have some fun contests and games to keep everyone engaged. Who says fitness can't be fun?!

So what do you need to get started?

• A Facebook account. Send me a friend request so we can connect and start talking about your goals. www.facebook.com/brenda.l.ajay
• A free account with team Beachbody with me as your assigned coach. Need and account? Sign up here.
• A challenge pack. Let's talk about this one. Since I'm promoting fitness, it's important that you select a fitness program that is best suited for you (there are over 30 to pick from). Your health and wellness is very important to me. I can make some good recommendations, but it helps to know a little more about you and your needs first. 

That's all folks! It's simple. Joining a challenge group can change your life, maybe even save your life! It's never too late and you're never too old to start. Anyone can do this, even if you have physical limitations. Make your health a priority. After all, you're too important not to.
Ready to join us? My name is Brenda Ajay and I am a fitness & nutrition coach with Beachbody. I have gone through the process myself, I participated in many challenge groups and I believe in Beachbody programs. The process works and I am very passionate about helping others reach their goals like I have. Are you ready to give it a try? Fill out the application below and I'll be in touch soon!

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Brenda