One of the more difficult parts of starting any new diet or nutrition program is figuring out portion control. The color-coded 21 Day Fix containers were created to help solve this problem and make portion control easy and intuitive and get you away from the hassle of calorie counting. If it fits and it’s on the approved food list, you can eat it!

How the 21 Day Fix Containers Work

There are six colors corresponding to six different types of foods:

The green container is for vegetables. These can be cooked or raw, sliced or chopped. Some examples include lettuces, kale, squash, peppers, mushrooms, and onions. Go ahead and really squish the lettuce into there to create a voluminous salad!

The purple container is for fruits. Berries can easily fit into this container as can grapes and cherries, but you’ll want to cut larger fruits like watermelon, or fruits with pits, like peaches.

The red container is for protein. Fill it with chicken breast, yogurt, eggs, tofu, or shellfish. For some of the other protein, consult the food list in your guide.

The yellow container is for more caloric carbs, as well as starches. This is where you’ll fit in foods like rice, beans, sweet potatoes, and whole-grain pasta into your diet. For foods that don’t easily fit into your container such as waffles and tortillas, the portion amounts are in your 21 Day Fix guide.

The blue container is for healthy fats. Mashed avocado, nuts, cheese, and hummus are just a few of the things you can put in this container.

The orange container is for seeds and dressings. It is the smallest and is used for calorie-dense foods like seeds, olives, coconut, and 21 Day Fix-approved dressings.

There is also a teaspoon measurement included in the 21 Day Fix program, and this is for oils and butters, such as olive oil and peanut butter. A teaspoon is not provided with the containers, so you’ll need to use your own. (And who doesn’t have a teaspoon in their kitchen?)

How To Use Them

Now that you know what goes in the containers, it’s time to use them. Although you don’t have to count your calories each day, you should use page 4 of your guide to figure out approximately how many calories you need in a day. Once you do, take a look at the 21 chart on page 19 that will let you how many containers of each color you should eat each day for your calorie range. If you’re paying attention to macronutrient percentages, you’ll notice that the plan is roughly 40% carbohydrates, 30% protein, and 30% fat.

Although the guide contains recommendations for how much of one type of food can fit into a container, you can mix and match foods of the same category to fill a single container. For example, if you don’t want to use a whole green container for spinach, then you can fill one half full of spinach and the other half full of carrots, and it will still equal one green container.

As convenient and transportable as the containers are, you don’t have to eat out of them. You can measure out the portions in the containers and then empty the container out onto a plate or into a bowl.

Why the 21 Day Fix Container System Works

You don’t have to count calories. You only count containers. And it’s a lot easier to keep track of three green containers than x number of calories.

It’s definitely enough food. Often when people begin this program, they find that they’re full even before they’ve finished all their container portions for the day. That’s because healthy food has more volume than junk food. If you find you find this is the case for you, only eat what you can, but make sure to eat a little from all the containers instead of just filling up on your favorite kind and avoiding what you like the least.

It’s practical. Portion control is about moderation and being aware of what you’re eating. The containers help you do this. After you’ve completed your first 21 days, you’ll have a good idea of how many fruits, vegetables, lean proteins, and healthy fats you should be eating every day.

The 21 Day Fix system works! It takes 21 days to create a new habit or break an old one. Find out how easy it is by joining my next 21 Day Fix fitness and nutrition online group where we'll walk through the system together, one step at a time. You'll get meal plans, recipes and grocery lists to solve all your meal planning problems, and you'll get tons of support and motivation from me and the other members of the group. This is a no fail - "yes," I did it - system!
Questions? Email me any time: brendalajay@gmail.com

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Working Out is a Reward, Not Punishment

What a whirlwind month this has been so far! Sending the kids off to school this month was bitter sweet. My oldest is a senior in high school and I just don't know how that happened so fast. It seems like just yesterday I was strapping her into a car seat and now I have to call her for a ride home! There are college visits, homecoming and so many other milestones ahead for her this year. It is exciting, exhausting and heat breaking at the same time. And to think we'll get to do it all over again next year with our son. There's just so much to cram into 18 short years with your kids! I've been a soccer mom, cheer leading adviser, and PTO parent. My husband, Bill, coached many of their teams. The kids have been involved in basketball, baseball, swimming, football, volleyball, dance, gymnastics, music, scouting, orchestra, and on and on. And our youngest is still in grade school so there doesn't appear to be an end to the madness any time soon! 

Being involved in organized sports and activities has taught them so many valuable life lessons. Every practice, game and private lesson is a reward, not punishment. There wasn't one time that I ever had to drag my kids into the car and force them to go. And so Bill and I made a promise to them a long time ago that as long as they were well behaved, did well in school and made us proud, we would do whatever it would take to make sure they got to do all those things that are important to them. And so far they've kept their end of the deal.

When I began my journey with Beachbody last year I desperately needed a transformation. Battling rheumatoid arthritis left me unfit and over weight. I had damaged joints, was weak and suffered fatigue that I can only describe as living half conscious. Before my illness, I hated to workout. I didn't see the need for it and I didn't have the time for it. When you tell yourself that exercise is too hard, too painful and too much work - you will fail. But waking up one day and not being able to stand up or walk unassisted, changed everything. Being robbed of mobility and strength, and suddenly having to depend on others for help, reminded me of how foolish I was to take good health for granted. It was so important to me that my kids work hard and make good choices, but I failed to keep up my end of the deal. So I began to look at nutrition and fitness the same way that my kids viewed sports and music, as a gift - a reward, not punishment. Today, fitness is something I look forward to. I enjoy it and I make time for it - everyday. I no longer take good health for granted. Fitness is now something that I need and I take it seriously because it's my best defense against future attacks of the disease. 

I write about my own experiences because I hope to inspire others to be proactive about their health. Life is unpredictable and it's impossible to know just what we'll face in the coming years, but in times of crisis, the best offense is a good defense. Making smart choices about health and happiness today will certainly work in your favor. And if you think it's too late, you're too old or way too overweight to do anything about it - you are wrong. It aint over! Doing a workout for the first time, joining a challenge group, eating clean.... every small healthy step you take is one step away from a bad habit. Get in a routine of making good choices every day and it becomes a lifestyle.   

For me, coaching is a way to help other people find their fit formula, one that is rewarding and helps them be happy, healthy and smart. I promote Beachbody programs because that is what worked for me and I believe in their formula that focuses on complete wellness through fitness, nutrition and support. I encourage people to replace old bad habits with better, healthier choices - regardless of age, weight, or ability. If you're ready to make your health a priority and you're not sure where to start, I would love to help you. Beachbody fitness programs are a good place for anyone to start a new fitness routine but most people find success through online accountability and support groups, called challenge groups. The groups are not free, but they come with a lifetime of benefits. Are you ready to invest in yourself, challenge yourself, transform yourself? 

So long summer… time to get out the jeans and sweaters and bring out the best in you!

I'M LOOKING FOR 10 LADIES who are ready for a total fitness makeover! You won't need ANY complicated equipment. NO heavy weights. NO long hours in a crowded gym. Get fit using only the weight of your own body.. and you don't even need to leave your house!! Anyone can do this!
Just 30 minutes of simple fitness each day, follow a clean eating meal plan for 4 weeks and replace one meal each day with Shakeology to ensure proper nutrition. NO counting calories! NO counting points! NO starving yourself!

This group starts next week and you can be anywhere in the US or Canada to join. All workouts are done in the comfort of your own home on your own time. You'll have ME as your personal coach.. walking you through every step of the program!

If you can commit to changing your life.. and making this fall your healthiest yet.
Message me, friend request me, email me!!! This time last year I was 30 pounds heavier so I know how you feel. Joining a challenge group last August changed my life in SO MANY ways! Make a commitment today to get stronger.. healthier.. and feeling better than ever!

This program is NOT free but includes:

• A complete home workout kit with DVDs
• Custom clean eating meal plan designed for your challenge
• 30 healthy meals! ~ A 30 day supply of Shakeology!
• Measuring tape to track all those inches lost
• ME as your personal coach 
• Access to my private, VIP lifetime support group
• A free T-shirt when you finish and send in your results!
• A 30-day money back guarantee

Are you ready to totally transform yourself? Remember, challenge groups work and you WILL NOT FAIL! Complete this application to tell me a little more about yourself and why you're ready for this change. Can't wait to see you in the group and to see you looking FABULOUS this fall!

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You don't have to be great to get started, but you have to get started to be great! ~ Les Brown

This time last year I remember boarding the Auto Train on our way home from vacation. It was going to be a long journey, 18hrs from Orlando to Virginia, so it gave me lots of time to think and plan for the kids going back to school and the long list of projects I had been putting off. There was a long list of things to do around the house and lots of stuff that the kids and my husband needed, and training and projects to complete for work….and I was exhausted! Not just because we were returning from 9 days at Disney, but because I was just physically and mentally drained! Battling rheumatoid arthritis had taken a toll on me. Although I finally had the disease under control, it had left my body weak, aged, sore and terribly overweight - obese was the term my Dr. used!

As usual, I put myself last. That list was never ending and it was creating stress for me. I was just growing older, becoming more weak, suffering more pain and gaining more weight - and struggling harder and harder to get it all done. No matter how hard I tried, I would always be pecking away at that list, day after day, doing things for everybody except myself. I felt unimportant and miserable. I decided that to take better care of my family, I needed to first take care of myself. For the first time ever I made myself a priority. It was not selfish, it was a necessity. My desire to get healthy and fit became stronger than my excuses.



I put the to do list aside and really started to focus on becoming well. Not about losing weight - but about improving my health and getting fit - there's a difference. When the goal is to lose weight, we look for a diet. Diets have never worked for me. There's always a start and an end to a diet. And we all know what happens when you reach the end… those vicious pounds come back, and they bring friends! So my new "self" to do list looked more like this:

Until this point, I made some small steps in the right direction. I enjoyed walking and swimming. I started 21 Day Fix but never completed the program. I eliminated gluten from my diet because it was causing inflammation and triggering my RA. I knew I had to make changes but I just wasn't consistent and I certainly wasn't committed to my health. I didn't have the time, money or the energy for fitness.

I ordered that 21 Day Fix program a couple of months earlier form a girl in Pittsburgh named Melanie Mitro. As the train rolled on, I began reading more about the 21 Day Fix program. I turned to Melanie's blog "Committed to Getting Fit," and discovered that the 21 Day Fix program, like all Beachbody programs, followed a proven formula

Fitness + Nutrition + Support = Success. 

The more I learned about Beachbody, the more I became convinced that I needed to follow their proven system and stick to it. I filled out an application that night to join one of Melanie's challenge groups. I had no idea what it was but it was one of those things that can't hurt to try. Looking back, it was a good decision. Committing to that first Beachbody program and to that challenge group has led to so many good things in my life. I am mindful about the way I eat, fitness has become something that I enjoy, and I am grateful for the opportunity to pay it forward by helping other people.

Fast forward to today and I look and feel better than I have in a very long time. I mentioned in a Facebook post yesterday that I reached 2 important milestones last week.
#1 is that I am half way to my goal weight!  To me, that number isn't as important as how much better I feel. There's no end to this journey. Eating healthy foods and daily fitness are just part of my day and always at the top of my to do list. Being healthier, stronger and having more energy means I can get so much more accomplished. Beachbody fitness programs are not "one size fits all." The system that worked for me is not the answer for everyone, but having a coach and participating in challenge groups is key to finding your own fit formula. Why? Because everyone chooses the fitness program that they like best. Everyone works out at their own pace and in the comfort of their own home. Everyone is working towards an individual goal. The coaching and online group just offers a support system, accountability and motivation to make sure you finish the program victorious! A coach will help you select a program and fit it into your life the way it works best for you! What I love most about being involved with this company and about Beachbody coaching is the focus Beachbody gives on treating everyone as an individual. Everyone matters, every sweat matters. You are not just a coach or a customer, you are part of a team.

Are you ready to get started on our own health and fitness journey? Not sure where to begin? Join one of my online fitness and nutrition challenge groups. Fill out this application for more information:

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Brenda

#LaborDayFix Challenge: Big Results, Lots of Prizes!

Labor Day Fix Challenge: BIG Results, LOTS of Prizes!

Hey guys! Summer is winding down, but I think it’s time for us to wind up and dial in our fitness for the last 21 days leading right up to Labor Day! Here’s how it will work:

I want to help you get great results with 21 Day Fix or 21 Day Fix Extreme in August! So I'm teaming up with Autumn Calabrese to bring you a little extra motivation and fun!

Between Autumn, me, and this challenge group, you will have all the tools and support you need to get GREAT results. Plus, Autumn and I are going to be providing a little extra incentive to join my #LaborDayFix Challenge Group by offering some really COOL PRIZES.

If you're ready for a CHALLENGE and to join a great community, here's what you have to do:

1. Request to join my group Labor Day Fix (#LaborDayFix) on Facebook. Find that group by clicking here. It’s a closed group so send a request and I’ll approve you.
2. Starting on August 17th, we will be following an assigned workout. There will be two paths – one for 21 Day Fix and one for 21 Day Fix EXTREME. I’ll post each scheduled workout one day in advance and then we’ll crush that workout together the next day.

Share what you are doing and WIN some BIG PRIZES!

During the entire 21 days, if you share 1) a photo of where you’re working out AND/OR 2) a photo of what you’re eating that day, and use the hashtag #LaborDayFix – you will be eligible to win 1 of many prizes:

Autumn's Prizes

autographed copy of FIXATE
21 Day Fix Watch
a 1-year subscription to Beachbody on Demand ($155)

Brenda's Prizes

A copy of Fixate Cookbook
Women's workout tank
Shaker Bottle & Shakeology samples


Autumn and I will choose weekly winners. Winning photos will be chosen based on creativity (50%) and photo quality (50%). You can share as often as you want.
Speaking of Beachbody on Demand, one day per week I will throw a little variety into the mix, and we will do another workout from the Beachbody On Demand collection. If you’re already a #BOD member, awesome! If not, ask me about how you can sign up free for 30 days.

Finally, remember to take your before photos, progress photos, and after photos because at the end of the 21 days we will be voting on the most inspirational transformation. In order to be eligible for Autumn's grand prize you have to share your results and/or your journey during the 21 days and use the hashtag #LaborDayFix (you can also share in the group). She will then take her favorites, post them to her Facebook page and allow the community to decide the winner by voting via likes + comments. The photo with the most likes and comments will win.

Autumn's Grand Prize:

Autographed #FIXATE cookbook
21 Day Fix Watch
Yearly subscription to Beachbody on Demand.
Beachbody Performance Ultimate Stack (all 5 supplements)
Also, if you win the Grand Prize and your Coach is the one who got you into this Challenge Group, they win the grand prize, too!

Grab a friend, a relative, a co-worker, whoever, AND LET’S GET STARTED ON OUR #LaborDayFix !

Note: If you don’t have 21 Day Fix or 21 Day Fix EXTREME, ask me how you can get it and save 25% on all your Beachbody purchases

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5 Steps to the Best You Ever!

Did you flip the page on your calendar yet? Welcome back Monday and hello August! If you've been following me on social media and here on my blog, you know that I have a theme each month. August is all about making your health and happiness a priority. Sometimes we get so caught up in our manic lifestyles that we forget how important it is to take care of ourselves. Before you know it you start feeling like a hostage in your own body. Stress and fatigue take over and you're packing on the pounds! You catch every stinking cold and virus that comes along, you suffer from things like brain fog, chronic pain and inflammation, and you just feel out-of-control! Your declining health can be like a runaway train, and if you don't slow down and control it, you can find yourself facing a future filled with chronic health problems. Flipping that page today is the perfect excuse to get motivated and set some new goals to make your overall wellness a priority before you encounter a major health crisis.

1. Get motivated!

If someone said to you "I'll give you $1,000,000 if you lose 15 pounds in the next 30 days," would you do it? You bet you would! Is that what you're waiting for? Would that be enough to motivate you to get control of your health? What if someone said to you "If you lose 15 pounds you'll live 10 years longer and get to spend 10 more years with your kids. You'll look and feel younger. You'll be able tot live life to it's fullest at a very old age." Would you be as motivated? In your heart you know the answer should be yes, but when we're not emotionally charged, it's easy to take our health for granted. Don't wait for that crisis to happen to motivate you to change. Whether your goal is to lose weight, get fit, manage a health condition or recover from an addiction or personal struggle; the first few steps are never easy. That mental breakthrough - deciding you want to change more than you want to stay the same - is one big, fiery dragon to slay!

2. Find your reason why

Forget about the unnecessary clutter in your life and get to the real reason you want to change. Don't get caught up in the numbers on the scale or on your jeans size, get to something more powerful, more emotional. It's that deep, emotional need that will drive you to show up every day and not fail. Write it down or find some kind of visual to remind yourself why you want to change and put it where you will see it each and every day. If you do this, soon your thoughts will shape your behavior and you actions and you will be soaring towards success!

3. Set realistic goals

This is not a race. Sometimes it the small, seemingly insignificant victories that will have a huge impact on your success. For example, let's say that you drink one Coke each day. A 20 oz bottle of Coke contains 16 teaspoons of sugar. Replacing that one soda each day with water or unsweetened iced tea might not seem like it is making a difference at first, but it could cause you to lose up to 30 pounds in a year! Even without exercising one bit! So why not give it a try? What's your junk food addiction? Try replacing that 1 item with a healthier choice and watch how your body reacts. After 4 weeks you will no longer miss it. After 8 weeks you will notice a difference and after 12 weeks everyone around you will notice. So start with baby steps and build on that by forming a new healthy habit each week. Before you know it your changes will become a way of life and you will look and feel better than ever!

4. Focus on progress, not perfection

Find ways to measure your success other than the numbers on the scale or the miles you've run. Look for victories in how you feel. Do you have more energy? Are you sleeping better? Can you think more clearly? There are so many benefits to improving your health besides just losing weight or completing a marathon. When you commit to good nutrition and fitness it might take a while to see the physical transformation, but along the way you will you will have lots of small victories to build on. If you get off track a little once in a while, just begin again. Don't let a setback ruin what you've worked so hard to accomplish. A bad day doesn't equal a bad life.

5. Challenge yourself

You do not depreciate. You increase in value with age. Your body can accomplish anything your mind tells it to. So why not invest in yourself, challenge yourself and transform yourself into the best version of you possible. If you're ready to make a commitment to your health and happiness, but you're not sure where to start, an online fitness and nutrition accountability group might be the answer you are looking for. here's what's coming up in August:

• No-fail, Health & Happiness Challenge Starting Monday, August 10
• Clean Eating and Shakeology Challenge Group Starting Monday, August 17
• 21 Day Fix/ Fix Extreme Challenge Group Starting Friday, August 21
• Dance Your Booty Off with CIZE, the End to Exercise Challenge, Monday August 31

Do any of these interest you? Here's what you need to know:

• We focus on nutrition, fitness & overall well being
• Challenges last 21 - 30 days
• You will have the chance to win prizes
• We 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 or complete one that you already have. 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
• There is a 30 day money back guarantee
• You can save 25% on your purchase. Ask me how.

Are you ready to make the rest of your life the best of your life? Fill out this form for more information:

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Pineapple Coconut Popcicles

We're kicking off launch week for the Fixate cookbook by featuring some of Autumn Calabrese's family favorite recipes. Here's a refreshing yet healthy snack idea from Autumn that your kids will love! This could not be any easier! Try switching up the flavors by replacing the pineapple chunks with other fruits like strawberries, peaches, raspberries or a mixture of a few.

Ingredients:

Popsicle molds
1 1/2 cups Coconut Milk (carton not can)
1/2 cup Coconut flakes
1 teaspoon vanilla extract
3/4- 1 cup fresh pineapple chunks

Instructions:

1. Put all ingredients into high powered blender and blend on high until combined.
2. Fill popsicle molds and put into freezer.
3. Freeze overnight.

Want to see more of Autumn's 21 Day Fix recipe collection? She's launching her new cookbook, Fixate tomorrow! This month only, you can get a copy for FREE with the purchase of any Beachbody challenge pack! In addition to the cookbook, you will get meal planning tips and advice, free personal coaching from me, 30-day trial Team Beachbody membership with Beachbody on demand and best of all, you can join our online fitness and nutrition challenge groups at no additional cost! The challenge groups are a great way to kick start your fitness and nutrition transformation. Before I became involved with Beachbody a little over a year ago, I had no idea that this online support system existed. Once I discovered the online challenge groups and started participating in them, my transformation really took off! So believe me, it works!
We've got a new 21 Day Fix/ Fix Extreme challenge group coming up next week. Want to know more about it? Fill out this application:

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Brenda

A busy moms answer to healthy delicious meals

If you follow my blog, then you know how much I love 21 Day Fix. I know, I've said it before, it is not a diet...it's a lifestyle, and it can totally transform your body and your health. Celebrity trainer, Autumn Calabrese, developed the 21 Day Fix program and the sequel 21 Day Fix Extreme and since the release of the popular programs, "Fixers" everywhere have been asking for more. Search Pinterest and you'll find pin after pin, board after board, dedicated to food favorites that comply with the ever popular colorful container portion control system designed by Autumn. Well, she's back and she's dishing out 101 of her best recipes to success in an all new 21 Day Fix companion cookbook, Fixate.

The demand for the book has been off the charts. "People have been asking about it for so long," she says. It will finally be available next week!

Fixate will teach you how to make healthy, delicious meals that fit into your busy lifestyle. And every recipe includes container equivalents to use with 21 Day Fix, as well as nutritional information you can use with any Beachbody fitness program.

PERSONAL PASSION

I really feel inspired by Autumn more than any other Beachbody trainer. Maybe it's because we're both Italian and we both grew up in the restaurant business. But I fully understand her devotion to eating whole, natural foods. That's why I was so inspired by the fact that she reached into her family history for inspiration. "My family was in the restaurant business, so I basically grew up in the kitchen," she explains. "I was able to take my family's recipes and make them healthier."

"We took our time, tested the recipes and I love every single one of them," she says with pride. "It's not fancy cooking; there's a variety of everyday go-to recipes and special recipes for special occasions."

How many recipes are in the book, you ask? Try 101. Some were creations of a chef very close to Autumn's heart: her brother. "That makes it even more sentimental for me," she says.

Each of the recipes comes complete with detailed instructions, mouthwatering photos, nutritional information and container equivalents. What's more, Autumn has added icons to each recipe that will let readers know if they are paleo, gluten-free, vegan and vegetarian.

"This book is for everybody," says Autumn. "You don't have to be graduates of 21 Day Fix or 21 Day Fix EXTREME. You also don't have to be a chef or great in the kitchen. It's for anyone who wants to make healthier versions of the foods they love."

According to Autumn, "Everyone will use the book differently. For some, it will become their "go-to" cookbook they use every single day. Others may use it when they're going to a special event like a barbeque or party."

And in addition to all the amazing recipes, Autumn has also included a detailed checklist for her absolute must-have kitchen and pantry staples, as well as the basic utensils and tools that every cook needs.

Inside Fixate you'll find a section for every possible meal you can imagine: simple breakfasts, on-the-go lunches, sit down dinners, soups, salads, as well as healthy snacks like kale chips and protein bars.

Autumn insisted that all the "on-the-go" lunch recipes be easy and fast for working moms. "I based all of the lunches off leftovers from dinner and even breakfast," she reveals. "I turned them into delicious, easy-to-make lunch recipes." Autumn adds, "I also included a few of my favorite Shakeology recipes—even some Fix-approved skinny cocktails."

And then there's the desserts. "I have a big sweet tooth so I was really pleased with them," she says. "I especially love the brownies (made with chick peas), peanut butter cookies and cake recipes, and the desserts are all gluten-free so absolutely everyone can enjoy them."

As you know, Beachbody extended the promotional pricing of the 21 Day Fix and 21 Day Fix Extreme challenge packs through the end of July. And in celebration of Fixate, I've decided to give a FREE copy of Fixate to everyone who purchases a Beachbody Challenge pack before July 15! 

A challenge pack includes a Beachbody fitness program, a 1 month supply of Shakeology, nutrition guide, free personal coaching, a 30 day trial of Beachbody Club membership including Beachbody on demand and any accessory items that may be required for the program. In addition, you will be invited to join our online fitness and accountability groups, an amazing system of support that helps you to stay accountable and reach your goals.

What do you think? Are you ready to FIX this?!!

Fill out this application for more information or email me:

brendalajay@gmail.com

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Brenda

Get Fit for Christmas - In July!

I was looking over my calendar the other day and realized in less that 6 months it will be Christmas! I don't know about you, but I feel like November and December are two of the most difficult month of the year to keep those healthy habits in line. There's just way too much temptation! So I've decided to act now and get in peak shape so it's not such a struggle later in the year. A good offense is the best defense and that's why I am SUPER excited about my next challenge group:

Get Fit for Christmas - in July!

30 Days to Feeling Great!

This is going to be my biggest and best challenge group to date! You do not want to miss it.
30 days of clean eating, simple fitness, motivation and support with free personal coaching. Along with Shakeology, meal planning, holiday party tips, gift ideas and more! You'll also have the chance to win some really cool prizes like gift cards and gift baskets. Get ready - It starts July 6.

You're Worth It!

I know - right now we're all thinking about vacation  and sending kids off to college and everyone's trying to save. I know it's not easy to spend money on yourself, especially at this time of the year. But even when money is tight, it's worth investing a little in yourself. So I want to make this as easy as possible for you. In the spirit of giving, I'm offering a $30 cash back bonus with the purchase of any Beachbody challenge pack. The challenge pack is a complete kit that gives you all the tools you need to reach your health and fitness goals. (Offer expires June 30, 2015)

Challenge Groups Work!

I remember when I was invited to join my first challenge group I had no idea what is was about or what I was getting into, but toady, I am so glad that I took that leap! Even though I am not at my goal weight, I am more than half way there! The friendships, accountability and support that I found in the groups that I have been a part of made all the difference in the world, and I am thrilled to now be a part of Beachbody and to be able to share that experience with you.

What do you think? 

Are you ready to invest in yourself - challenge yourself - transform yourself? 

Email me brendalajay@gmail.com or 

fill out this form and let's Get Fit for Christmas, in July!

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Brenda

30 Minutes to Weight Loss Success!

Lose Weight & Feel Great! Reach Success Through Online Challenge Groups

Online challenges are an amazing way to reach your fitness goals. When you join a Beachbody challenge you complete a 30 minute Beachbody workout each day, in your own home and at your own pace. Beachbody coaches follow along with you every day on social media to help guide you and provide motivation and support. Other people will be doing the same challenge for the same duration so you are in good company every day, helping to push through and reap the rewards of completing the challenge.

Join a Winning Team & Lose!

Online challenge groups are a growing trend. Do a quick Google search and you can scroll through pages of choices. For the most part, challenge groups follow the same format - group members complete assigned exercise and then check in on social media for daily tips and advice. But exercise is only part of the solution. To achieve lasting results requires focus on good nutrition too. This is where Beachbody stands out from the all the rest. Their challenge groups follow a proven 3-part formula that incorporates 30 minutes of daily fitness, an easy-to-follow nutrition plan and individual support through personal coaching. With more than 20 fitness programs to choose from, Beachbody has something for most levels of ability and interest.

All the Tools You Need in One Convenient Kit

To join a Beachbody challenge group, members are required to purchase a Beachbody Challenge Pack. A challenge pack is a kit that includes everything you need to reach your health and fitness goal - a DVD guided fitness program, workout schedule, nutrition guide, and a 30-day supply of

Shakeology ( a dense, nutritious meal replacement shake).

Real People Here to Help

Never get stuck trying to figure out what workout to do again, choose the program that is right for you and follow the schedule that's included. In addition, challengers are assigned a personal coach at no additional charge. Beachbody coaches are former challengers, people just like you, who want to help you reach your goal. Throughout the challenge, your coach is available to answer your questions, offer tips and advice, help you with meal planning and motivate you to keep going. In fact, coaches continue to provide accountability and support long after the challenge is completed.

Join Me!

Ready to give a Beachbody challenge group a try? I host 3 different challenge groups each month and I would love for you to join me! Challenge groups are a great way to form lasting friendships and are as fun as they are effective. It's the perfect opportunity to learn about clean eating and find out how to work good nutrition into your busy lifestyle. You can also enter contests to win cash and prizes, including Beachbody's annual prize of $100,000!

There are tons of Wufoo features to help make your forms awesome.

Brenda

Baked Oatmeal Cups with Bananas & Berries

Busy mornings? Then you’ll love these baked oatmeal cups. Why oatmeal? It’s high in soluble fiber which helps with digestion and metabolizing carbs, it can help lower LDL cholesterol and, in turn, improve heart health and regular blood sugar, and it’s high in magnesium which helps your body process calcium, vitamin D, and vitamin K. Add in some bananas for potassium and berries for phytonutrients (and more), and you’ve got one awesome breakfast to help you power through the day.

But, what kind of oats should you eat? Rolled? Instant? Steel-Cut? I prefer steel-cut as they’re the least processed, but they also take the longest to cook. Rolled oats are what we’re most used to. They take about 10 minutes to cook and your body digests them a little faster than steel-cut oats. Instant oats are the most processed and have the highest glycemic index ranking of the three types.

Baked Oatmeal Cups with Bananas & Berries 

(FIX approved and gluten free)

Total Time: 45 min.

Prep Time: 15 min.
Cooking Time: 30 min.

Ingredients:

Nonstick cooking spray
2 large eggs, lightly beaten
1 tsp. pure vanilla extract
2 large bananas, mashed
1 Tbsp. raw honey
2½ cups old-fashioned rolled oats
1 Tbsp. ground cinnamon
1½ tsp. baking powder
1½ cups unsweetened almond milk
1 cup fresh blueberries (or raspberries)

Preparation:

1. Preheat oven to 350° F.
2. Prepare twelve muffin cups by coating with spray. Set aside.
3. Combine eggs, extract, bananas, and honey in a large bowl; mix well. Set aside.
4. Combine oats, cinnamon, and baking powder in a medium bowl; mix well.
5. Add oat mixture to egg mixture; mix well.
6. Add almond milk; mix well.
7. Divide oat mixture evenly between prepared muffin cups.
8. Top evenly with blueberries.
9. Bake 26 to 30 minutes, or until golden brown and toothpick inserted into the center comes out clean.

Tip: Raisins, walnuts, pecans, sunflower seeds, pomegranate seeds, or dark chocolate chips can be substituted for blueberries.

Want More Great Recipes Like This? Plus Get Exclusive Access To My Facebook Groups, Clean Eating Tips, Motivation, And Specials With A FREE Team Beachbody Membership.

Yes, Sign me up!

Ready to give 21 Day FIX a try?
Get 21 Day FIX or FIX Extreme for FREE in June and get instant access to our June FIX it by the 4th Online fitness group. Sign up here:

Online contact and registration forms from Wufoo.

Brenda

Get your Fix for FREE & get fit by the 4th!

Our June challenge groups are kind of a big deal because June is all about the Fix!

June Challenge Groups:

• FREE 5-Day Focus on the Fix Clean Eating Group featuring all new Fix approved recipes. No purchase necessary but you must have either a FREE or CLUB Team Beachbody membership. Sign up for a free membership here

• Get Fixed by the 4th - 21 Day Fix challenge group starting June 8

• Fix it Again - Repeat session starting June 29

June Promotions:

1. Buy Shakeology & Get 21 Day Fix or Fix Extreme for FREE! 
2. Buy Shakeology & 21 Day Fix or Fix Extreme Challenge Pack and get 2 FREE Gifts

Email me for details: brendalajay@gmail.com

Summer’s almost here which means it’s time to bust out the shorts, tank tops, and swimsuits and show some skin. But before you do, you probably want to get your body “summer ready” and the easiest way to do that is with 21 Day Fix and Shakeology.

If you haven’t heard of 21 Day Fix, in a nutshell it’s simple fitness and simple eating that gives you fast results! You won’t be counting calories with The Fix. Instead, you’ll learn how to put together healthy and delicious meals while controlling your portions. What you learn with this program doesn’t end in 21 days either. This method of prepping and portioning your food is something you’ll continue with for the rest of your life. And then there are the workouts, which are both simple, yet challenging—so it caters to all fitness levels. Who doesn’t want to be building muscle and blasting fat all at the same time?


Don't be fooled into thinking that this is a starvation diet. In fact, it's not a diet at all. It's a lifestyle.

Do you think you can handle 21 days of eating food like this? 

While you're at it, have some chocolate and wine too!

Want these and more 21 Day Fix approved recipes? Sign up for a FREE membership and get exclusive access to my Facebook groups, recipes, motivation, and specials.

Yes, Sign Me Up!

Plus, you'll get to be part of our June 21 Day Fix challenge group starting June 8. You can keep coming back to future challenge groups as often as you like until you reach your goal. The challenge group is a lot of fun and it's a great way to keep each other accountable and motivated. It's like going to your favorite fitness class with a bunch of friends except we're together 24/7 and you never have to leave the comfort of you home.

Use Wufoo integrations and get your data to your favorite apps.

Brenda

Get your Fix this Summer & Get Fit for Life!

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

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

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

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

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


Autumn Calabrese is your personal trainer 

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

Who Should do the 21 Day Fix?

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

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

Do you need a flexible eating plan?

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

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

your servings.

Are you a fitness rookie?

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

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

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

Is your goal to lose a lot of weight?

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

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

Is your busy lifestyle preventing you from fitness?

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

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

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

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

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

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

Use Wufoo integrations and get your data to your favorite apps.

Brenda