Sample meal plans for Country Heat

Here are some sample meal plans to get you through your first round of Country Heat. Since Country Heat meal plans are based on the same color-coded portion control container system as 21 Day Fix, 21 Day Fix Extreme, Cize and the Master's Hammer & Chisel; you can use these meal plans if you are following any of those fitness programs.

Recipes can be found either right here on the recipe page of my blog or from the Fixate Cookbook or Country Heat Nutrition Guide. I also included a blank template that you can download and edit with your own meal plans.
Enjoy!!!

Country Heat Meal Plan Week 1
Country Heat Meal Plan Week 2
Country Heat Meal Plan Week 3
Country Heat Meal Plan Week 4

Here's a form you can edit yourself. To use this form:

1. Click on the image
2. Click "download" on the right side of the page and save to a file on your computer
3. After download is complete, open it and you will be able to edit

Want to join our next Country Heat Dance Party? You'll get motivation and support, tips, recipes and meal plans.. and you'll have the time of your life getting fit!
Fill out this form to get started:

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6 Tips to help you get the best results from Country Heat

When most people think about country line dancing, they usually think about having fun with some friends, dancing their worries away and recreation - not fitness. But it is possible to get great results, lose weight and tighten and tone with dance when you follow the right program. Country Heat, a new country music inspired dance workout, was designed by Autumn Calabrese to make working out more fun. Her goal for Country Heat was to create a program that would transform people's bodies without the feeling like they were working out. “That’s exactly what makes Country Heat so powerful — you’re going to have so much fun doing it, you won’t even realize that you’re burning tons of calories and working your entire body,” says Autumn. While you may have failed to finish other programs before, Country Heat will make you want to keep coming back for more.

Workouts are just 30-minutes long and they're full of energy, yet low-impact and easy enough for anyone to follow. You don't need to invest in any equipment and you don't need a lot of room, just a comfortable pair of shoes and a willingness to commit to a 30-day program.
The biggest reason why Country Heat is so effective is because it is a complete lifestyle program. Besides the 30-minutes of dance fitness every day, the program also follows the same color coded portion control meal system as 21 Day Fix, and a great support system to make sure you complete the program and see results.

Although Country Heat is meant to be fun, it's also a total body cardio workout and it's challenging enough for people of all levels of fitness. Here are 5 tips to help you get the best results from Country Heat:

1. Push Yourself with Every Move

As with any workout plan, you should always challenge yourself and perform the most difficult exercises with control and good form. You can follow Autumn's lead in every exercise, but if you feel like find you're not able to keep up simply follow the modifier. The modifier is a dancer in each routine who is simplifying the moves a bit. It will be less complicated, but it will target the same muscles. “The key is to challenge yourself,” says Calabrese. “If you push yourself, and have fun while you’re doing it, you will see results.”

2. Follow the Eating Plan

“You can’t out-exercise a bad diet,” says Calabrese. If you want to see results you must manage your nutrition. To make that as easy as possible, Autumn Calabrese created an eating plan based on the same portion-control system she has used in other fitness programs,  21 Day Fix and The Master’s Hammer and Chisel. But for Country Heat, she spiced it up with country-inspired recipes that make losing weight more delicious than ever.

3. Drink Shakeology

Shakeology is not required for this program but it will help you achieve the best possible results. Simply replace one meal each day with Shakeology or use it as a snack and it will help you fight off cravings, keep you feeling full and give you the necessary vitamins and minerals you need to complete your nutrition for the day.

4. Be Consistent

The dance moves are very easy but there’s a progression to them—they become more complex as you work your way through the program. The more consistent you are with your workouts, the faster you’ll master the moves. “That consistency is also the key to reaching your fitness goals,” says Autumn. “If you want to see results, you can’t skip workouts—you have to be committed and consistent.”

5. Watch the Breakdowns

Each workout in the paid program comes with a 15-minute primer to help you learn the moves. “Yes, it’s an extra 15 minutes, but each workout is only a half hour, so we’re still only talking about a total of 45 minutes, which is shorter than a typical gym workout,” says Calabrese. “And those 15-minutes will be well spent — the more proficient you are with the moves before you begin the workout, the more you’ll get from it.”

6. Join a Challenge Group

Online challenge groups are the most convenient way to get fit and stay fit. Studies show that people who exercise with support from friends are more likely to finish their exercise program, achieve better results and are able to maintain their fitness longer. But let's face it, it's not always easy to find someone to workout with and sometimes it's just not comfortable working out in front of other people, even people who are close to you. Online challenge groups give you the opportunity to workout the way you want to, at your own pace and in the comfort of your own space. Simply check in to the online portal throughout the day the let the group know how you're doing. You'll get tips, motivation, recipes, meal plans and all the support you'll need to complete the program and get great results!

Ready to kick up the Country Heat with us? Join our next online challenge group in August and receive Country Heat for free when you purchase a one month supply of Shakeology.
Joining is easy, start by filling out this form or email me at coachbrendaajay@gmail.com

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Brenda

Shakeology Special Offer!

If you're thinking about giving Shakeology a try, now is the time! There's never a discount on Shakeology, but here's a great way to buy a one month supply and get a fitness program for free! The details about the offer is below this post, but first I think it's important to answer some questions you might have...

What is Shakeology and why is it such a big deal?

Google search "meal replacement shakes" and you will find page after page of choices. So I understand why people have so many questions about Shakeology. It's true that it's one of the higher priced products out there, but it's also much better in quality. I was skeptical at first just like many of you are, but once I decided to give it a try, it wasn't long before I could feel and see the way it was improving my health. My skin, hair and nails were noticeably healthier. I was no longer bloated after eating meals and I could control cravings. I didn't feel "starved" in the afternoon. I was sleeping better and had more energy throughout the day. And best of all, it helped me manage inflammation that had been causing me pain for years! I was pleasantly surprised and I was also curious about what's in Shakeology that sets it apart from all the others and this is what I learned.

Why is it important that we supplement our diet with Shakeology?

Our food today lacks nutrients. Food suppliers have chosen to modify the way that they grow and process  the foods that we eat in order to compete in our economy. Unfortunately for us as consumers, that means we sacrifice the natural health benefits found in real, organic foods. Even foods we think look fresh and healthy like fresh produce, meats and dairy has been modified to yield bigger crops and longer shelf life, and in doing so they sacrifice nutrition. That means we’re putting more food into our bodies that has LESS of what we need, and MORE of what we don’t need.
If you really want your health to improve, start by becoming aware of what you’re eating and drinking and how it’s affecting your body. Learn to choose foods that strengthen and support your health and not sabotage it. It is possible to fight disease and aging with food - real food.
So how can Shakeology help strengthen and support your health?
Shakeology is designed to nourish the body inside and out. The best nutrition should give you more energy, leave you feeling well and maintain good digestion. When researchers were developing Shakeology they identified five vital ingredients that the body needs in order to thrive. They combined them and came up with a formula for a supercharged, multivitamin and protein-rich heath supplement that is as delicious as it is healthy.

What's in Shakeology that makes it so healthy?

1. Whole foods – So many supplements on the market are incomplete. When foods are re-engineered and modified they become unbalanced and less nutritious. Most of the nutrition in Shakeology comes from high-quality foods, herbs, grasses, fruits and vegetables, that are processed minimally to preserve their goodness.

2. Vitamins and minerals – Shakeology is supplemented with extra vitamins and minerals for balanced nutrition.

3. Enzymes – Enzymes are extremely important to your health. But when we cook food it destroys enzymes. Even if you eat all raw food, the enzyme content is still too low for most people to benefit from. Enzymes are behind every single process in the body!  Your digestion, metabolism, creation of new blood cells, etc., everything is fueled by enzymes. That’s why the addition of enzymes to Shakeology was so critical!

4. Prebiotics and Probiotics – We’ve all heard that probiotics found in foods like yogurt are so important to good digestion. But did you know that the body can, and should, produce its own probiotics? That happens when the body uses prebiotics. When we eat heavily processed, fast and junk food it breeds unhealthy bacteria in our body. Prebiotics found in Shakeology fight that unhealthy bacteria and maintain good balance in your digestive system.

5. MSM (Methylsulfonylmethane) – MSM is a naturally occurring sulfur compound found in fresh, raw fruits and vegetables, milk, fish, and grains. But within hours of harvest, MSM changes and is virtually gone—which is why it’s very difficult to get MSM naturally. Long ago, man ate foods as soon as they were harvested. But today, it’s picked, processed, and packaged for months before it hits the table. Which means, by the time food gets to you, MSM is long gone. MSM is very important to our health because it maintains proper "spacing" and connection between cells. When we aren't getting enough MSM it can cause pain, stiffness and inflammation in the body. When your cells stay healthy and flexible, your entire body will do the same.

As you can see, Shakeology is just pure nutrition. There's nothing scary or hidden in it. The best way for you to find out how Shakeology can help you look and feel better is to try it for yourself. I want you to be just as pleasantly surprised by your results as I was.

August Special Offers:

As you can see, Shakeology isn't a "magic" weight loss potion, but it is super dense nutrition. And to achieve the best results it's best to incorporate Shakeology into a healthy lifestyle including healthy nutrition and daily fitness. That might sound overwhelming, but really it's just a matter of making some simple lifestyle changes and having the right mindset. Joining an online challenge group is a great way to get off to a good start. We'll help you create a plan that allows you to fit good nutritiona dn fitness into your busy life and we'll provide all the tools, tips, motivation and support to make sure you achieve success. Here are 2 exciting offers for the month of August to help make it as easy and affordable as possible for you to get started.

Buy One Month Supply Shakeology Get One Fitness Program Free

If you purchase a one month supply of Shakeology in the month of August you will receive a complete fitness program on DVD for free. Your choices include Country Heat, 21 Day Fix, 21 Day Fix Extreme, Cize, PiYo, 22 Minute Hard Corps, and 3-Day Reset! This is a $60 savings!

Buy Shakeology & Get One Fitness Program Free Plus 4 months BOD!

This is seriously the best value!!! It's like having a complete gym membership free for 4 months and it's way more convenient! If you make a commitment in the month of August to try Shakeology for 3 months and enroll as a preferred customer/ coach, you will a complete fitness program on DVD for free (Country Heat, 21 Day Fix, 21 Day Fix Extreme, Cize, PiYo, 22 Minute Hard Corps, and 3-Day Reset), a 30 day trial of Beachbody On Demand plus an additional 3 months for free, and you will receive a 25% discount off future purchases! This is a $98 savings!

Beachbody is confident that you'll be pleased with the results but if not, there is a 30 day money back guarantee. You've got nothing to lose!
Let's get started!

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Brenda

Free fitness program when you try Shakeology for one month!

No, sorry, there are no discounts on Shakeology, but how about the New Country Heat dance fitness program as a free gift?

How many times have you been thinking about giving Shakeology a try and backed out?

Shakeology is pure nutrition. There's nothing scary about it.
Replace one meal a day, or use it as a nutritious snack and watch your health improve in so many ways!

Shakeology is quick and easy to make so it's perfect for people who are on the go. Especially if you're in the habit of skipping breakfast! have a Shake and a healthy mid-morning snack and you'll have plenty of energy to get you though the morning without reaching for junk food.

Think Shakeology is expensive, think again! Stop for a minute and add up what it costs to eat out for lunch, or have your morning coffee at Starbucks or drive through meals. Most people find that replacing just one of those cash and carry meals a day with a Shakeology is a lot less expensive!

Here's an incentive to get you to try it out:

Get Country Heat, 21 Day Fix or 21 Day Fix Extreme for FREE when you try Shakeology for one month!

Use these links to buy a Challenge Pack that includes a complete fitness program & a one month supply of Shakeology and then I will send you a cash back rebate for the cost of the fitness program. Offer expires Sunday, July 31 so make sure you complete your purchase before midnight on 7/31 to receive the free program. Here are the links to buy:

Country Heat Challenge Pack with Shakeology

21 Day Fix Challenge Pack with Shakeology

21 Day Fix Extreme Challenge Pack with Shakeology

Brenda

Kick Up the Country Heat with Homemade Hot Sauce!

Country Heat Homemade Hot Sauce!

This is a FREE food! No containers, have as much as you can stand!

Ingedients:

• 1 lb. fresh chile peppers (like Santa Fe, Anaheim, poblano, or jalapeño)
• Nonstick cooking spray
• 1 tsp. sea salt (or Himalayan salt), divided use
• 1½ cups distilled white vinegar

Preparation:

1. Preheat oven to broil.
2. Line large baking sheet with aluminum foil. Place peppers on foil. Lightly coat with spray. Sprinkle with ½ tsp. salt. Broil for 5 to 8 minutes per side, turning occasionally. Peppers will be blistered (or blackened) all over, but not burned.
3. Place peppers in a covered bowl. Allow peppers to cool enough to handle. Cut off top with the stem. Pull off loose skin. Scrape out seeds and veins. Discard stem, skin, seeds, and veins. Coarsely chop peppers.
4. Place peppers and remaining ½ tsp. salt in food processor. Pulse until a coarse puree forms. Place in a 1-quart jar. Loosely cover and let sit for 12 hours to allow peppers to ferment slightly.
5. Add vinegar; mix well. Loosely cover and let sit for 12 hours.
6. Place chile mixture in food processor. Pulse until smooth.
7. Place doubled cheesecloth (or fine mesh strainer) over a medium bowl. Strain hot sauce by pouring it over cheesecloth. Pour into a clean glass jar or bottle. Hot sauce may separate, so mix vigorously before each use.
8. Keep refrigerated for up to 4 months.

Country Heat, a new dance fitness program for country music lovers is here! Want to know more about it? CLICK HERE

Want to join our Country Heat Dance Party? Complete this form and select "NEW Country Heat & Shakeology Dance Party" to get started:

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Brenda

Country Heat is Here!

Alright, rarely do I get excited about dance fitness, but I just got my hands on the complete program for Country Heat by Autumn Calabrese and I have to admit… this is crazy, wild fun!!!

So I did my homework yesterday and rolled through the entire program so I could give you the low down on this new country-inspired dance workout. Country Heat is a fun-filled "make you smile" kinda program, but it's still a cardio workout. You WILL sweat, burn calories, tone, tighten and dance your way healthy.  This workout was developed as an option for people who aren't crazy about working out, but love listening to fun music and want to get fit and stay healthy!




Just like all Beachbody programs, Country Heat includes 3 elements - fitness, nutrition and support. That's the reason why Beachbody programs work and fad diets don't. Simply follow the program as it is planned for you and "healthy" will become your new lifestyle, not just a temporary fix!

I love that this program is paired with the same color-coded  portion controlled container system  as 21 Day Fix. This nutrition system is super easy to follow and is designed to simplify your busy life. It takes all the guesswork out of meal planning and will save you time and money.

This is a beginner level program. Absolutely anyone can do this program. I have absolutely no dance skills, yet I found the routines very easy to follow. Autumn Calabrese breaks down every move so it's really easy to keep up. The music is from some of Country's top artists and it is awesome! Each workout is only 30 minutes and you won't believe how time flies when you're kickin' up your heels and having the time of your life!

So how can you get this program?  

Well you can only get it from a coach like me!  The first step is to create a free Team Beachbody Account so that I am your coach.  Use this link to set that up:
Create A Free Account Here

A Challenge Pack is the best value

Next, the challenge pack for Country Heat is the best bang for your buck.  It comes with the entire Country Heat Fitness program, the nutrition guide, program manual, food storage containers, 30 days of Shakeology, access to stream your workouts with Beachbody On Demand and it's on sale so you'll get a and reduced shipping right now!

The challenge pack also gives you everything you need to participate in my exclusive Country Heat private accountability and support group where you will receive sample meal plans, recipes, daily tips and motivation to get you started with the program, keep you motivated and help you get lasting results.  To purchase the challenge pack simply click on this direct link. Just make sure my name (Brenda Ajay) is listed as your coach so you receive an extra workout DVD as a special gift!
Country Heat Challenge Pack link to purchase

If you want the best possible results and really want to get off to a good start, you can add a 3-Day Refresh nutrition boost and cleanse to your challenge pack. Here's the link to buy the "Kick Start" challenge pack:
Country Heat Kick Start Challenge Pack

This is also a great time to sign up as a preferred customer/ coach!
This is a great way to inspire others while you are going through your own health and fitness transformation. It's also a great way to earn some money while getting in the best shape of your life! If you love Beachbody's fitness programs and Shakeology, and you want to save 25% off of everything you purchase, this is a great time to sign up.
Link to purchase Country Heat as a Preferred Customer/ Coach

***Note when you sign up as a coach make sure that at the bottom of the first page it says that I am your Coach,  Brenda Ajay #573203.  If you already have a coach please contact him or her to sign up.

Country Heat Dance Party.... You're Invited!

Lastly, I am kicking off my Country Heat Dance Party Test Group on August 1st.  So you can join me for 45 days of meal planning, prep, accountability and lots of fun!!!  When you make your purchase do this:

1.  EMAIL ME AT brendalajay@gmail.com with your order confirmation # and let me know that you would like to be in the Country Heat Test group.

2.  We have a group Facebook page so we need to be friends (if you're not on Facebook let me know and I'll give you an app to use). Please send me a friend request on Facebook (here's the link to my profile) and send me a message so I can add you to the group page.

3.  Let's get this party started!!  I'm so excited!!!

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Kick up your heels & have fun getting fit!

Tomorrow is launch day!

When Beachbody releases a new fitness program, we're never really sure what we're in for. So it's pretty exciting when one of our own gets to try it out first hand. Kaleigh Hennessey is a coach on my team and we're all blown away by her results with "Country Heat," a new dance fitness program developed by Autumn Calabrese.
In just 30 days Kaleigh lost 16.4 pounds by following the low impact, fun workouts and following the nutrition program.
Do you love country music?
Do you love dance fitness?
Are you tired of doing that boring gym routine over and over again, day after day?
Then you are going to LOVE Country Heat!

What's even better is that Country Heat uses the same color coded portion control meal system as 21 Day Fix!!! I know there are some of you out there who really want to try the 21 Day Fix meal system but aren't sure if you're ready for the fitness program. If you're a beginner, Country Heat is a great way to ease into fitness. And yes, if you stick to the nutrition program and dance it out every day, you will get results!

I'm joining some other coaches to host a Country Heat 30 day test group and we decided to invite some guests to join us.

How about y'all?

I am only allowed to bring 5 guests to the challenge so hurry and let me know if you're interested.
We will do the program together and I will be using your feedback to develop future groups. Are you in?
We start August 1st!
You don't have to be a dancer or even be good at it. If you love country music and want to have fun while breaking a sweat, then this is the program for you.

Country Heat releases tomorrow so ask me how you can get instant online access!!!
Ready to join this group starting on Monday? Fill out this form to get started:

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Brenda

5 Minute Meal Plannning

What's the #1 reason why people hate meal planning?
Yep... It takes too much time!

Meal planning is supposed to simplify your life. It's designed to save you time and money, not add to your frustration. Here's a really simple method that you can use to keep meal planning quick and easy.

I call this the P V C (protein - vegetable - carb) plan
Think of it this way, plan to have a protein (Red) a vegetable (Green) and a carb (Yellow) with every meal. Then fill in the blanks with what's left.
It should only take you 5 - 10 minutes to complete the meal plan.

**Ninja Tips:

• To keep things super simple repeat the same breakfast, lunch and snacks every day of the week. Then you'll only have to prepare one meal each day!
• Your dinners will be super simple. Pick a protein (chicken, fish, shrimp, turkey, lean red meat), add a vegetable, then add a carb (potato, sweet potato, rice or quinoa). It doesn't have to be fancy. 3 things - that's it!!!

Here's the process step-by-step:

1. Use the formula in your nutritional guide or click here to find your calorie target. I've chosen the 1500 - 1799 range. Once you know that target you can use the calorie chart to decide how many containers you are allowed to have each day.

2. Write your container break down on a piece of paper or use the 21 Day Fix tally sheets to track containers.

3. Use a piece of paper to make a meal chart. Label each meal and snack like this:
Breakfast:
Snack:
Lunch:
Snack:
Dinner:
Snack:

4. Assign contiainers to meals first by giving each meal a Red, Green and Yellow container
Breakfast: R - G - Y
Snack:
Lunch: R - G - Y
Snack:
Dinner: R - G - Y
Snack:

5. Cross those containers off your tally sheet and fill in the blanks with the containers that are left. That will leave you with a "formula" that you can use for every meal plan. Here's what my main formula looks like:
Breakfast: R - G - Y - P
Snack: R - P
Lunch: R - G - Y - P - O
Snack: G - B
Dinner: R - G - Y
Snack: P - tsp x 2

Once you have your main formula figured out you never have to do it again. Use it as a starting point and make adjustments if you need to. For example, my morning snack is almost always a Shakeology with berries and ice (Red - Purple), but occasionally I like to have a Shakeology with unsweetened almond milk and natural peanut butter.
Here's how I adjust for that day:
I take the yellow away from my lunch and use 2 tsp for peanut butter. My new lunch plan that day will be R - G - P - O, which could be a small summer berry chicken salad.

Sample 21 Day Fix 5-Minute Meal Plan

10 tips to keep it simple & successful:

1. Repeat the same breakfast, lunch, and snacks every day. Then you only have to prepare one meal!
2. Make one of your meals or snacks a Shakeology. In one scoop you'll have perfect nutrition without even thinking about it. At $4 a serving, that's a bargain compared to what you'd spend if you were buying breakfast or lunch out.
3. Use Team Beachbody's free account to access quick and easy recipes. Click here to set up a new FREE account with me as your coach
4. When you find a recipe that you like or that's a big hit with your family, keep it on file so it's easy to find in the future. Keep a "family favorites" folder with meal plans and recipes the whole family likes. Or use Pinterest and create a board called "favorite recipes" separate from your main recipe board for only those recipes that you ave tried and liked.
5. Network with other busy moms and share ideas. Create a Facebook recipe exchange group. Make it a public group so anyone can join in. Click here to join our 21 Day Fix Friends Recipes exchange group
6. Create theme nights like Pasta night, Taco Tuesday, Sandwich night, Meatless Monday, etc
7. Eat leftovers. Or use them to make a new dish. For example, when I make roasted vegetable, I always make more than enough. The leftovers are perfect for Pasta Prima Vera the next day. Just mix them with some pasta, extra virgin olive oil and garlic.
8. Search Pinterest or Google images for "21 day fix meal plans" and you'll find hundreds of meal plans that you can use.
9. Clean, cut and prep foods ahead of time. Spending that extra hour to wash, slice and prepare food when you get home from the grocery store might seem like a lot of work but trust me it will save you time in the long run. Wash and slice produce, hard boil some eggs, make a large batch of plain rice or quinoa, grill some chicken and portion some snack foods like grapes and cheese, almonds, hummus, etc so that they will be ready to go and you can just reach for them when it's time to eat or cook dinner. Another advantage to prepping food, you won't believe how much space this will save in your fridge!!!
10. Make a grocery list and stick to it. Make sure you have everything you need, ready to go and on-hand to make cooking a much quicker and less frustrating experience.

Ready to give 21 Day Fix a try but not sure where to start? Join our next 21 Day Fix Challenge Group and let's FIX it together step-by-step! Joining is easy, start by answering a few questions:

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Brenda

Marinated Summer Veggies with Sausage

Makes 4 servings

Containers (per serving): 3 Green 1 Red 1/2 tsp

Ingredients

2 tsp. olive oil
2 Tbsp. balsamic vinegar
2 Tbsp. fresh lime juice
2 cloves garlic, chopped
Sea salt (or Himalayan salt) and ground black pepper (to taste)
1 lb. green beans, ends removed
2 medium zucchini, sliced
2 medium summer squash, sliced
1 cup halved cherry tomatoes
1 medium green bell pepper, sliced
1 medium red onion, sliced
4 cooked chicken or turkey sausages, sliced
2 Tbsp. chopped fresh basil

Instructions

1. To make marinade, combine oil, vinegar, lime juice, and garlic in a medium bowl; whisk to blend.
2. Season with salt and pepper, if desired; whisk to blend. Set aside.
3. Place green beans, zucchini, summer squash, tomatoes, bell pepper, and onion in a re-sealable plastic bag (or large bowl). Add marinade; shake to blend. Let sit for 30 minutes.
4. Preheat grill or broiler to high.
5. Place veggie mixture on a large sheet pan (or broiler pan). Add sausages; mix well. Spread out evenly.
6. Grill or broil for 4 to 8 minutes, turning occasionally, until vegetables begin to soften.
7. Sprinkle with basil before serving.

Brenda

21 Day Fix Super Group!

Been Slacking a bit lately?
Blowing off your workouts?
Eating at too many concession stands and drive thrus?
Can't get away from the kids to go to the gym?

It happens.
Let's FIX it starting this Monday!!!

If you already have the 21 Day Fix or 21 Day Fix Extreme program, that's awesome! If not, this is a great chance for you to try it out and get all your questions answered before you commit.
You are all invited to join this FREE online challenge group where we will run through a complete round of 21 Day Fix, together!
For those of you who don't have the program, no worries. We'll give yous a sample meal plan to follow including recipes and shopping lists. All you need to do is pick some kind of exercise to do along with the rest of us for 21 days.

In this group you can expect to learn how to incorporate some really simple nutrition and fitness into your very busy life.
By the end of the 21 Day challenge you should feel better, have more energy and want to continue to make good nutrition and fitness your new way of life.

This group is completely FREE! No obligation to buy anything! And, we'll be having some really cool contests and prizes too!

Are you ready to FIX it with us???
Click this link to join or fill out the form below:

https://www.facebook.com/groups/21DayFixSuperGroup/

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Brenda