Best Ever Banana Brownies (gluten-free)

Ingredients:

1/3 cup Coconut Flour
1/3 cup Cocoa Powder
1/3 cup non fat greek yogurt
1 banana, mashed
1/4 cup Coconut Oil
2 tsp Pure Vanilla
4 eggs
1/2 cup Honey

Preparation:

1. Preheat oven to 350°F
2. Combine coconut flour and cocoa powder
3. Whisk in the banana, coconut oil, eggs, vanilla extract and honey. Blend well.
4. Pour batter into a 9 x 9 greased pan, and bake for 28-35 minutes, until toothpick comes out clean
5. Let cool completely before removing from pan

I hope these recipes inspire you to make healthy and delicious food choices. Good nutrition is the best place to start managing your weight and your health. Join our next online fitness and nutrition accountability group. It's the most convenient way to get fit and stay fit. Joining is easy, just fill out this form to get started and I'll be in touch soon to help you select a program that's just right for you!

Got questions? Email me any time: brendalajay@gmail.com

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Brenda

6 Reasons Why Everyone Should Join a Challenge Group

Are you in a battle with yourself? You are not alone
If you started a New Year's resolution to get fit and ended up getting sidetracked instead, 
believe me - you are not alone.
It's time to turn it all around.
I know you're really busy, you probably have kids, and a job, and a long list of stuff to do around the house...

But get this - You are important too!
You know what happens when you start putting yourself at the bottom of your list? 
You stay there. And before you know it you look and feel tired and old, chronic illnesses start creeping up and you feel hopeless.
So it all ends here......
Join us for Battlegrounds starting February 1 and find out how to fight disease and aging with food and fitness.

So why should you join a challenge group?

• It's convenient - workout in your own home and at your own pace. Most workouts are just 30 minutes. And we bring a celebrity trainer and personal coach to you! 
• It's structured - No guesswork. Simply follow the workout schedule and the nutritional guide. Everything is scheduled on a calendar so you know exactly what to do. Trust the system - it works!
• It's adaptable - It doesn't matter whether you are new to fitness or you are a hall of fame athlete, anyone can do this program and achieve great results. I will help you select a program that fits your specific needs and level of ability. There are ways to modify the workouts to accommodate physical limitations too.
• It's not boring - There are over 30 different styles of workouts to choose from. Everything from dance, to kick boxing, to yoga to extreme training. Select something that you like and you'll get several different workouts with the program, so we'll change things up each and every day.
• Accountability - It's an encouraging and supportive community. You coach and your friends in the group are your support system. Together we make sure no one fails!
• It's affordable - Pay one price and you'll get a fitness and nutrition system that you can use forever. There are no membership fees so your initial investment goes a long way. And you can repeat the challenge group as many times as you want! So you get unlimited use of a complete fitness program, nutritional counseling, a virtual gym and personal coach!

New Beginnings
If you've never done a challenge group before, this is a good place to start. I'll help you choose a fitness program that you will enjoy doing every day, there are 30 different programs to choose from so there really is something for all interests, ages and levels of ability.

Challenge groups are the most convenient way to get fit and stay fit because you never have to leave your home. You have access to your own personal coach and trainer 24/7 for motivation and support. Together we'll plan healthy menus, share tips and advice and keep each other accountable.

There is no end date to your program

The goal is for you to reach your goal.... and then keep going. 

By the third week of our program you should feel remarkably better, stronger and have more energy. You will feel so good that your new healthy habits will become automatic and you'll keep it up long after the group ends.

Battlegrounds starts February 1
Here's what you can expect:
✅We focus on nutrition, fitness & overall well being
✅Challenge will last 30 days
✅It will not be easy but we will make it fun
✅It's all done in a virtual gym in a private Facebook group. Work out in your home, and at your own pace.
✅1:1 Free personal coaching from me. I'll answer questions and give support.
✅In order to see the best results, you are required to purchase a Beachbody challenge pack. Choose from over 30 programs including CIZE, 21 Day Fix, PiYo, P90X, T25, Insanity, and more!
✅We're a team & we help to motivate and support each other
✅You will not quit!
✅There is a 30 day money back guarantee
✅You can save 25%. Ask me how.

The fee for this challenge varies depending on your needs and your own personal goals. So let's talk so we can determine the path that's right for you. Start by filling out this  form to tell me a little more about yourself. I'll be in touch soon!

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Brenda

Easy Oven Omelet

Ingredients

8 eggs
1/2 c milk or unsweetened almond milk
1 c meat (choose your favorite) ham, turkey, turkey sausage, bacon
1 c vegetables (use a combination of your favorites) peppers, onion, broccoli, spinach, mushrooms
1 c cheese (choose your favorite) feta, goat, Parmesan, cheddar, Swiss, mozzarella
Salt & pepper to taste

Preparation

1. Preheat oven to 400 degrees. In a medium sized mixing bowl whisk together eggs and milk. Add in meat, veggies and cheese.
2. Pour into a greased 9x9 inch pan. Bake for 25 minutes or until golden brown.

Brenda

Shrimp & Asparagus Aglio e Olio

This is the perfect dish to prepare when you find out at the last minute that friends are coming over. It is quick and easy to prepare and looks really impressive! Traditional, aglio e olio sauce is not made with white wine, but I say wine goes with everything so the choice is yours.

Ingredients:

1 lb raw shrimp (thawed)
1 lb asparagus (remove the tough ends and cut the rest into bite sized pieces)
3 TB extra virgin olive oil
2 cloves garlic (minced)
1/2 c dry white wine (optional)
dash red pepper flakes (optional)
1 TB parsley (minced)
salt & pepper to taste

Preparation:

• Heat the extra virgin olive oil in a pan over medium high heat. Add the garlic and saute for 2 minutes.
• Add shrimp to the pan and cook thoroughly about 5-8 minutes depending on the size of your shrimp.
• Remove shrimp from pan and set aside.
• Add wine and red pepper flakes to the pan. When wine starts to simmer add asparagus and cook for 3 minutes, then place shrimp back in the pan with the asparagus and stir until everything is heated through. Use salt and pepper to taste and sprinkle with parsley just before serving.

Brenda

Hammer & Chisel Prep & Meal Plan for Week 2

Who's ready for week 2!

Looks like Chisel cardio is the plan for tomorrow. Who says you can't get a good cardio workout at home? I previewed this workout a few weeks ago and it will definitely get your heart pumping! It's a 40 minute workout so prepare yourself to get drenched! Here's my meal plan for the week in case you need some inspiration. See you at the #MastersChallege!

Want to join a Beachbody Challenge group? You can choose the program you like best. Sign up is simple, just fill out this form to get started.

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Brenda

Roasted Chicken, Potatoes & Vegetables

Ingredients:

3 lbs Chicken drumsticks & thighs
3 c baby red skin potatoes
4 c assorted cut vegetables like grape tomatoes, brussel sprouts, onion, peppers, etc
fresh herbs: thyme, rosemary
salt, pepper and garlic powder to taste
3 tb extra virgin olive oil

1. Preheat oven to 375 degrees
2. Place potatoes and vegetables in a roasting pan with 1/2 c water and evoo. Add fresh herbs, and a little salt, pepper and garlic powder and toss to coat everything.
3. Place chicken pieces, skin side up over vegetables and sprinkle them with salt, pepper and garlic powder.
4. Place in the pre-heated oven for 1.5 to 2 hours or until skin of chicken is golden and crisp. Remove skin before eating.

Are you ready to give the 21 Day Fix a try but are feeling overwhelmed? Join us this month for the Ultimate 21 Day Fix Boot Camp for Beginners. We'll take you step-by-step through the workouts, meal planning and preparation and we'll have a lot of fun doing it!
Joining is easy, just fill out this form to get started:

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Brenda

Sweet Potato Hash Power Bowl

This protein packed meal is 21 Day Fix approved, easy to make and packs a lot of nutrition in one bowl.

Ingredients:

1 c mixed greens like spinach and arugula
1 TB extra virgin olive oil or coconut oil
1/2 sweet potato, diced (1 yellow)
1/2 red bell pepper, diced (1/4 green)
1/2 small onion, diced (1/4 green)
1/4 c ground turkey sausage (1/2 red)
1 egg (1/2 red)

1. Place green in a small bowl and set aside
2. Place oil in a skillet over medium high heat and add turkey sausage. Cook for 2 minutes and add peppers and onion. Cook for about 5 minutes or until potatoes are tender. Remove from heat and spoon mixture over greens.
3. Place skillet back on stove over medium high heat and cook the egg sunny side up until egg white is no longer translucent
4. Place egg over greens and sausage mixture and enjoy!

Join our next 21 Day Fix challenge group! Fill out this for to get started:

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Brenda

21 Day Fix Meal Planning Made Easy

FREE 21 Day Fix challenge group starting July 11

Join our next 21 Day Fix/ Fix Extreme challenge group for recipes, meal plans and support!

One of the questions about 21 Day Fix that I hear the most is "Will I get enough to eat out of those tiny containers?" Absolutely YES! The size of the colorful portion control containers is deceiving. It may look like a few bite-sized portions but if you consider the number of portions and the healthy and tasteful foods that you can eat, you will not feel starved or deprived. 21 Day Fix Does not require you to sacrifice food, just make better food choices and eat 3 balanced meals and 2-3 snacks every day. And the key to keeping the 21 Day Fix meal plan simple and successful is in the planning. To put things into perspective, here's a one day portion of the meal plan:

Breakfast

Buckwheat waffle with lite ricotta, honey & berries

  Y  R  P

Snack

Shakeology & berries

R  P

Lunch

Sweet potato hash power bowl (see recipe)

Y  R  G

Snack

Peppers & hummus

G  B

Dinner

Roasted Chicken, potatoes & vegetables(see recipe)

G  G  R  Y

Snack

Berries, almonds & dark chocolate chips

P  O  
Total containers for the day:
Purple = 3
Green = 4
Red = 4
Yellow = 3
Blue = 1
Orange = 1

None of these meals took longer than 15 minutes to prepare (no counting the 1.5 hours the chicken was in the oven) so you can see where having ingredients prepared ahead really helps to save you time. Here's a list of ingredients for the day and some preparation tips to simplify your day a bit:

• Frozen buckwheat waffles
• 8oz lite ricotta
• fresh berries
• baby bell peppers
• mixed greens like spinach and arugula
• onion
• baby potatoes
• grape tomatoes
• brussel sprouts
• lemons
• Chicken legs and thighs
• fresh herbs (rosemary, thyme, parsley)
• store prepared hummus
• almonds
• dark chocolate chips
• extra virgin olive oil

Time saving tips:

• Wash an cut all fruits and vegetables ahead of time and store them in air tight containers in the refrigerator. Then you can just reach for them and scoop out portions as you need them.You can do this with fresh herbs too. I usually do this on Sunday or Monday when I have some time to prep. Preparation usually takes no more than 2 hours.
• Roasts and one pot meals like the Roasted Chicken, potatoes and vegetables we're having for dinner are a good option if you're short on time. You can prepare all ingredients in a roasting pan ahead of time (up to 3 days) and then pop it in the oven when you're ready.
• Eat leftovers for lunch. Cook a little more than you need for dinners and save time and money when you enjoy some the next day for lunch.
• When doing you meal planning start with the easiest meals first. For example, if you know you drink one Shakeology each day for breakfast plot that meal first and check off one red container for the Shakeo. If you like to add fruit to it check off a purple for that then move on to the next meal. If it's leftovers for lunch you can easily refer to the container list from the day before. Save snacks for last. That way you can see what containers are available from your list and fill in with snack choices that match.
• For more 21 Day Fix planning tools see the Ultimate 21 Day Fix Tool Kit!
  
  

Are you ready to give the 21 Day Fix a try but are feeling overwhelmed? Join us this month for the Ultimate 21 Day Fix Boot Camp for Beginners. We'll take you step-by-step through the workouts, meal planning and preparation and we'll have a lot of fun doing it! Joining is easy, just fill out this application and I'll be in touch soon to talk about the details.

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Brenda

What The Heck Was I Thinking?

That's right, what the heck was I thinking last year when I decided to become a Beachbody coach?
Well, I was thinking that my husband was crazy. No, not for marrying me, but for suggesting that I become a Beachbody coach! Although I was having some success with the programs, I certainly hadn't reached my goal, I'm not athletic, I'm not a personal trainer or even a fitness instructor. I'm just a stay-at-home mom who used Beachbody programs and Shakeology to bounce back after being diagnosed with rheumatoiid arthritis. But I guess he saw something in me that I did not even see in myself - potential and opportunity. I had the potential to inspire others from my own journey and I had the opportunity to make it a business and help supplement our income.

I decided to take his advice (for once, and only once!) and signed up. I created this blog, kept doing what I'm doing - working out to my favorite Beachbody fitness programs and the rest is history. Next month marks my one year anniversary as a coach and as I reflect back on what I've accomplished and the people I have helped, I can honestly say that becoming a Beachbody coach changed my life, maybe even saved my life, and it just keep getting better!

So now that I know I'm not crazy, here are the top 10 reasons why I love being a Beachbody coach:

1. Allows me time and flexibility to spend time with my family. I can schedule my work around family commitments and work as much or as little as I want.
2. I stay accountable. Helping people just like you and me reach their health and fitness goals not only helps them but it helps me stay accountable too. For me, staying healthy isn't just a wish, it's a necessity. Staying fit is the best defense I have against my disease and I make sure I maintain a relationship with my clients every day. It's a win-win for all of us!
3. I formed friendships with other coaches and challengers. This is one of those rare business opportunities where there really isn't much competition. I belong to a much larger team of coaches and we work together and support each other 100 percent! Not to brag, but this team I'm a part of, the Dream Team, is currently the #1 team in all of Beachbody! I'd love for you to join us!
4. No commute. I work from home, from my desk or my kitchen or the comfort of my couch. It's convenient and comfortable!
5. Able to be a Beachbody coach and pursue another career. When I decided to become a coach I did it with the understanding that I would not give up my other job. 2 years ago, I started my own online travel agency that I am very proud of. This was my life's dream and embarking on it was a long time in the making. One disadvantage of the travel business is that income is not steady. Beachbody pays weekly and it is a comfort knowing that I can count on some extra cash in my account each week.
6. I help people, I'm not a salesperson. My job is to inspire, help and motivate other people to reach their health and fitness goals just like I did. My clients (called challengers) do not pay me a dime for my services, Beachbody does that. My job is to provide the added service, daily accountability and 1:1 support to make sure everyone completes their program and does not fail! 
7. I reach people through social media. There's no cold calling or pressuring my family and friends. I connect with challengers through social media every day. Many of them I have never met, but we workout and cheer each other, exchange tips and advice, and keep each other accountable. It's pretty amazing, but these lasting friendships are formed by keeping in touch online. 
8. Support and training are online 24/7. Beachbody has a pretty amazing network of coaches and trainers available to provide continuous training and support. Online focus groups and New Coach University are just a couple of ways that Beachbody provides ongoing training.
9. I love the discount & the perks! Saving 25% on all the products I love was a good enough reason for me to become a coach! In fact 85% of Beachbody's 350,000 coaches in the US and Canada are what we call a "discount coach," people who sign up as a coach because they are happy with the products and want to take advantage of a savings. But for those of us who do decide to pursue coaching as a business there are lots of perks like monthly prizes, cash incentives and the chance to earn company sponsored trips that you and your family can enjoy!
10. I had nothing to lose. It costs $40 to become a coach. That's it! You don't have to buy any inventory and you get paid to get fit. I recouped that fee in my first month as a coach. One year later, my team is growing and so are my earnings. Even though I'm working as a coach just a coupe hours a day, my earnings are helping to pay for things like piano lessons, school clothes, Christmas gifts and this year's vacation. It's a challenge, it's exciting and the potential is limitless!

Are you curious about becoming a Beachbody Coach. If so, then The Dream Team is a good place to start. Our doors are always open to new coaches! You don't have to have any experience in fitness or nutrition. All training is provided for you at no additional coast. You don't even need to wait to complete your own health and fitness journey. Many of Beachbody's top coaches are people who started out a lot like me. They shared their own progress and were able to inspire and help others through their example. You've got what it takes - I know you do! There's an easy way to get answers to all your questions about coaching. Simply sign up to take my virtual tour. It's all online and it's self paced so you can sit down and go through it all at once or take your time. There are videos from me, from some other coaches all the way up to the #1 coach in all of Beachbody, Melanie Mitro.

Just CLICK HERE to join the online portal

Or fill out this application for more information:

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Brenda

The Master's Challenge - Prep Day & Meal Plan

Tomorrow is kickoff for Beachbody's "The Master's Challenge!" The group is hosted by Beachbody's own Carl Deikler, Sagi "The Hammer" Kaleve and the "Chisel" herself - Autumn Calabrese! This challenge group is open to anyone who wants to join. In case you missed it, here's the Facebook link:

CLICK HERE to go to The Master's Challenge

To join just click on the link and then click "join" on the top of the page. There are over 23,000 people signed up to do this challenge, and with Carl D and 2 of the best celebrity trainers in the lead, this challenge is going to ROCK! This is not a beginner challenge, but if you're used to more advanced fitness or have already completed a beginner program like 21 Day Fix or the next level with 21 Day Fix Extreme, you can definitely take on this program.

Want to join a smaller focus group with me to get even more personal attention?

CLICK HERE for the enrollment form

Even though I have been at this for a year and a half I still consider myself more of a beginner. I have some limitations from rheumatoid arthritis that I have to work around so I'm careful not to take on any workouts that might cause further damage to my joints. But I really feel like it's time to jump out of my comfort zone and take things to the next level. And I know that I can do that with Hammer & Chisel with some simple modifications. In fact, I plan on modifying my way through this entire first round. Even though I won't be doing the workouts to the intensity that Autumn, Sagi and the other trainers in the video do them, I am confident that at the end of the 60 day program I will be leaner and stronger than I am today. There's no shame in modifying, as long as you complete the program you will see results.

Today was prep day. I took my measurements and before photos (I'll share them at the end of the challenge), made my meal plan and did my grocery shopping for the week. Here's my plan for week one.

The only difference is that I modified the workout schedule so that my rest day is on Sunday because that is a better fit for my schedule. You can make rest day any day you want as long as you adjust accordingly. I actually started my workouts on Thursday with Chisel balance, then Hammer plyometrics on Friday, followed by ISO strength on Saturday. So today was my rest day. I'll take advantage of the final few hours of Christmas vacation and get to bed a little early then right back at it tomorrow with ISO speed Hammer. If you're signed up to do the challenge find and friend me on Facebook so we can cheer each other on: CLICK HERE to get to my Facebook profile
If you're interested in trying the program and have questions you can reach me through the Facebook link above or email me brendalajay@gmail.com

Ready to give the Master's Hammer & Chisel a try? Or maybe you're thinking about another program. Whatever you decide, I have a challenge group to help you find accountability and support so you will not fail! Challenge groups are a fun way to make some new friends, improve your health and nutrition all in a convenient social media virtual group. I want everyone to have the personal attention they deserve so enrollment is limited. Simply fill out this application to tell me a little more about yourself and your goals this year. This information helps me to make sure you choose a program that is best suited for you. After I review your form I'll be in touch with more group information.

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Brenda

10 Reasons Why Beachbody Fitness Programs are Perfect for Beginners

Happy New Year! Welcome to Day One!
Did you make a resolution this year? An article in Money Magazine today listed 2016 top New Years resolutions as:

• Enjoy life to the fullest
• Live a healthier lifestyle
• Lose weight
• Save more, spend less
• Spend more time with family and friends
• Pay down debt

In fact, the healthier lifestyle/ lose weight category accounts for nearly 40% of that list while a disappointing 8% of those people actually follow through with their goal past 6 months. Sound familiar? I'll bet it does. That's because starting a fitness routine or losing a bunch of weight to someone who's not used to exercise and eating healthy is a hard to do and even more difficult to maintain. If you've made up your mind to improve your health or lose weight this coming year then you're probably wondering where to start. Reaching that goal is going to mean daily exercise AND good nutrition. Beachbody is a good starting point. Beachbody fitness programs take all the guess work out of fitness and meal planning while coaches offer a valuable support system for anyone just starting out.

Here are 10 reasons why Beachbody fitness programs are perfect for beginners:

1. Beachbody fitness programs are a complete wellness program. Most fitness DVDs only
   focus on one area of wellness, exercise. Beachbody, on the other hand, offers a variety of scheduled fitness routines and a nutritional guide and recipes based on the concept of "clean eating." You'll learn how to replace poor eating habits with better choices. Finally, Beachbody provides you with your own personal coach. They are people just like you who have already gone through the process and are there to offer support, help you select the right program to meet your needs and remain in contact with you the entire time to make sure you finish the program and reach your goal. This is a complementary service provided by Beachbody. They compensates coaches so you don't have to pay a thing.
2. Beachbody programs are structured. They offers a variety of scheduled fitness routines and
   
   an easy-to-follow exercise calendar that tells you exactly what routine to complete each day. IN addition, the program and your coach will guide you through a meal planning process and even provide meal options, recipes and grocery lists to help make the transition to healthy eating as easy as possible. Struggling with planning meals for a busy family? Not a problem. Many coaches, myself included, are working moms who have plenty of meal suggestions that are kid tested and husband approved!
3. Beachbody programs are convenient. Who else brings a celebrity fitness trainer and a personal coach right to you home? Workout in the comfort of your own home and at your own pace. Your trainer is right there on your tv screen, PC or tablet and you personal coach is available online to answer your questions and cheer you along. 
4. You can modify all of the programs. The trainers and your coach will show you ways to
   
   adjust your workout or modify certain moves that may be too difficult for you at first. There is a "modifier" in every program. The modifier works out on screen to the same routine but with less intensity showing you how to complete the same workout and get all the benefits without beating yourself up and risking injury.
5. There's something for everyone. Beachbody has over 30 programs to choose from so there is something for all interests and levels of fitness. Your coach can help you select one that is just right for you. The company is so confident that you will like their programs that they offer a money back guarantee if you don't get the results you want within a specified amount of time. 
6. Value. Beachbody fitness programs range in price from $19.95 to $205 (one time price) and
   come packed with all the tools you need to reach your goals. If you think about that compared to the monthly cost of a gym membership, personal trainer, fitness classes, the inconvenience of getting to and from the gym, club and membership fees, etc. it's easy to see that you get so much more for your money. And you'll have the support from your personal coach indefinitely - at no cost! 
   
7. It never gets boring! Each fitness program comes with multiple routines and you are assigned a different routine to complete each day. Many routines take as little as 30 minutes to complete. Mixing the routines up keeps your body working efficiently and keeps things fresh and new. 
8. You have the option of joining an online challenge group hosted by a Beachbody coach where you become part of a group of people who are all working on improving their health and fitness together. In the group you will find daily accountability, tips and advice, and motivation to help everyone complete their program successfully. You will get to know each other though a private social media page and group members simply check in each day to report their progress and to cheer one another on.
9. You don't need to buy any expensive equipment and you don't need a lot of room. Most of
   
   Beachbody's programs come complete with everything you need in one box. You can comfortably workout in roughly a 6' square space. So most people can push the coffee table or ottoman aside and get to work! Some programs will suggest that you can purchase optional accessories like a stability ball, hand weights, resistance bands, yoga mat or pull up bar. For the most part, you'll use your movement and weight of your own body to get fit. The only requirement is some sweat and determination!
   
10. You can earn money while getting in the best shape of your life! Did you over spend during the holidays? Are you worried you'll have to postpone your fitness plan until you pay off some debt? If you enjoy helping other people, then Beachbody has a way to help you earn some extra money (maybe even a lot of money). You have the option to become a Beachbody coach right now. It costs $40 to become a coach (this fee is waived when you buy a challenge pack) but the potential impact you can have in someone else's life is priceless. If you help just one person, you'll recover your $40 investment. You don't have to be a trainer or fitness instructor to be a Beachbody coach. You just have to lead by example and inspire others through your own experience and success. In fact, some of the company's top coaches began coaching the day they started their own personal fitness journey. Our Coach University will teach you every detail of coaching. As a coach you will become part of a much larger team of coaches who unite and help one another succeed. Interested in coaching? Ask me about my coach apprentice program today! brendalajay@gmail.com

Does your journey to better health start today? If so, Beachbody fitness programs can help launch you to success. Working out is hard, there's no way to around that but following their system is simple. After a while working out every day and eating clean will become normal and automatic and you will look and feel better than you can imagine!

Ready to give a Beachbody fitness program a try? Fill out this form to tell me a little more about you. Knowing more about your needs and goals will help me to recommend programs that are best suited for you.

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Brenda