Country Heat Throwdown Coming August 29!

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Q. What is Country Heat?

Country Heat is a new country music inspired dance workout created by Autumn Calabrese. It's a 30-day program that combines simple dance fitness routines and an easy to follow meal plan that uses the same color-coded portion control container system as 21 Day Fix.

Q. Who is Country Heat for?

Anyone who's looking for a simple, fun, and effective way to lose weight and get fit. There are no complicated moves, no weights or equipment—just follow along and you'll be dancing right from Day One. Like 21 Day Fix but getting bored with the workouts? You'll love Country Heat because it follows the sale color-coded, portion control meal system. So you can continue to lose weight and improve. This program is also a great choice for people who like Zumba, and are fans of country music.

Q. Can beginners do Country Heat?

Yes, the moves are very simple and easy to follow. Autumn teaches you two steps at a time, then moves on to the next two steps. And you don't need to memorize anything.

Q. What if I'm already fit? Is this program too easy?

No. While Country Heat is perfect for beginners, it's also a great cardio-based workout for people at all fitness levels who like to dance or want to stay in shape. Don't be fooled—you're going to work up a sweat burning those calories, even if you're already fit!

Q. What if I can't dance?

Country Heat is a great choice for people who like to dance but are intimidated by choreography. With Country Heat, you don't need to know how to dance. You just follow Autumn's lead the best that you can and have a blast!

Q. Are the workouts hard?

Country Heat workouts are simple enough that anyone can do them. That's the beauty of the program. Autumn shows you two steps at a time before she moves on to the next two steps. She designed it that way so people will find the routines easy to follow and stick with the program, which is the best way to get results.

Q. Will I lose weight doing Country Heat?

Yes, as long as weight loss is your goal. To see results you need to follow the workouts to the best of your ability and follow a meal plan that comes with the program. The program takes 30-days to complete. If you follow the program like it is designed for 30-days you will see results.

Q. Why do people drink Shakeology with this program?

Shakeology is not required to do this program, but it will increase your chances for success. Shakeolgy just guarantees that you are getting the nutrition that you need to fuel your workouts every day and it also helps you to maintain your energy level and balance your digestion throughout the program. People in the transformation photos that you've seen have completed the program with Shakeology. Click here to learn more about Shakeology.

Q. I have arthritis and can't do high impact exercises. Can I do Country Heat?

Country Heat is a low impact fitness program and is safe for most people with restrictions and limited mobility. I have arthritis too and haven't experienced any negative effects to my health. But of course we advise you to ask your doctor for advice before you begin any fitness program.

Q. What equipment will I need?

None. You'll get fit using your own body movements. We just recommend wearing a comfortable pair of athletic shoes.

Q. What's the music like?

Country Heat features the hottest country music, using songs that you've probably heard on the radio. Not only did Autumn pick these songs for their popularity, she specifically matched her moves to the faster and slower beats to create the perfect interval training within each routine.

Q. How many different dance routines are there?

The basic Country Heat program comes with a set 3 DVDs that contain 6 workouts. If you purchase the program from me, I'll give you a bonus workout DVD as a gift for joining my team. The workouts in the basic kit include:

• Country Swing
• Giddy Up
• Down and Dirty
• Bring the Heat
• Trail Ride
• Dance Conditioning
• Dance Mash-Up (only available when you purchase the program from a coach like me)

If you purchase the Deluxe Kit, you'll get 3 more workouts:

• Wild Goose Chase
• Cardio Round Up
• Saddle Up Line Dance

Q. What's included in my purchase?

When you purchase the BASE Kit you will receive:

6 workouts on 3 DVD’s (listed above)

Dance Mash Up workout (if purchased through a coach like me!)

Quick Start Guide

Country Heat Eating Plan

30 Day Workout Calendar

Portion Control Containers

Shakeology Shaker Cup

Free Gift:  Night Crawl Line Dance

Cost:   $59.85   Preferred Customer Cost:   $41.89

Click here to buy the base kit in the USA

Click here to buy the base kit in Canada

When you purchase the DELUXE Kit you will receive everything in the Base Kit plus:

Wild Goose Chase Deluxe Workout

Cardio Round-Up Deluxe Workout

Large Blue Container (for portion control system)

Free Gift:  Saddle Up Line Dance

Cost:   $119.70   Preferred Customer Cost:   $89.78

Click here to buy the Deluxe Kit in USA

Click here to buy the Deluxe Kit in Canada

Q. What is a Challenge Pack?

The CHALLENGE pack contains the Country Heat Base Kit, your first 30-day supply of Shakeology,* and a FREE 30-day premium trial membership in the Team Beachbody Club, so you can stream your workouts with Beachbody On Demand. Beachbody bundles everything like this so you can take advantage of the most savings. The challenge pack is required to enroll in most Beachbody challenge groups.

Regular cost:   $160

August promotion:   $140 (plus $10 cash back when you buy the challenge pack from me)

Click here to buy the challenge pack in the USA

Click here to buy the challenge pack in Canada

Q. What is a challenge group?

An online challenge group is like a virtual fitness club. Everyone works out at their own pace and in the comfort of their own home and then checks in with the group throughout the day for accountability and support, meal plans, recipes, tips and advice from people who have already gone through the program. A Country Heat Challenge Pack is required to complete this group.

Q. Why do some days have 2 workouts?

To help you get the best results, their are optional Dance Conditioning workouts throughout the 30 days. You can choose to do the added workouts if you want to kick your metabolism into high gear and  burn even more calories. The workout calendar also includes one rest day per week, but if you prefer, you can do a Dance Conditioning workout on the rest day instead of adding it to a dance workout day.

Q. Do I need a lot of space?

You need about a 6 ft square area to do the workouts. Most people are able to do it right in their living room or in their garage.

Q. Is there a modifier?

Yes. Just like other Beachbody programs, there is a person on the set who is doing a modified version of the workout, usually just a little slower and with less intensity. You can follow the modifier through the entire program if you need to, and still achieve great results.

Q. Can I stream my Country Heat workouts?

Yes! When you purchase a Country Heat Challenge Pack you'll receive 30-days of Beachbodu On Demand streaming for free to help you get through your first round. Then if you become a Beachbody on Demand member, you'll get unlimited access to Beachbody® On Demand, where you can stream Country Heat and hundreds of proven Beachbody workouts via any desktop, laptop, tablet, TV, or mobile device. Just look for "Purchased Programs" on Beachbody On Demand to stream Country Heat.

Q. What if I don't like it? Can I get my money back?

YES! As with all Beachbody products, there's a 30-day money back guarantee. That's how sure we are that you will enjoy your new fitness program and see results!

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

Brenda

14 Tips to help you stick to a healthy eating plan

Congratulations, you've made the decision to "go healthy" and replace poor eating habits with better choices! Adopting a healthy lifestyle is exciting. It's day one and you've made your meal plan, shopped for healthy foods and are all set to start your transformation. The first week everything goes as planned - and then what? What happens when you get so busy that you forget to plan your meals, you don't have time to prepare them for the week and you find yourself struggling to maintain your healthy diet?

Here are 14 tips to help you stick to a healthy eating plan:

1. Eat on a regular schedule. If it helps, set an alarm on your phone to eat a meal or snack every 2-3 hours. Eating regularly will help to regulate your blood sugar, reduce cravings and keep your body in rhythm.
2. Prepare meals and snacks ahead of time. Spend 1 - 2 hours on a Saturday or Sunday preparing all your meals for the coming week. To save space, buy some stackable plastic containers so you can store all your meals in the fridge and have them handy to grab and go.
   
3. Go to the store twice. Most people say once, but two trips of the store can help you stay on track and spend less. On your first visit only allow yourself to shop the perimeter of the store. The only things on your shopping list should be fresh fruits and vegetables; seafood, meats, chicken and turkey; and dairy. Your goal should be to make as many meals as you can for the week using ingredients only found in the perimeter of the store.
4. Keep pre-portioned snacks on hand in your car or at work so you always have something healthy to reach for when life's little interruptions cause your get in the way of your plan.
5. Drink more water. Most people only drink about half of the amount they should. Aim to drink at least half your body weight in ounces of water each day. Often times you may feel hungry when in reality it is just your body asking for more water.
   
6. Enjoy your favorite foods, but limit them. What's your guilty pleasure? Chocolate, nachos, pizza, beer? Don't deprive yourself of the foods you love, just be sensible and consume them in moderation. Practice the 80/20 rule. It means that 80% of the time you stay on track and eat according to the plan and 20% of the time you indulge in your favorite treats.
7. Eat small and Eat often. Don't skip meals!!! Plan to eat 3 small meals and 3 snacks each day. Don't cut calories by skipping meals. You'll be sacrificing nutrients that your body needs to thrive and it could lead to binge eating later in the day.
8. Eat protein at every meal. Protein is more satisfying than carbs or fats and keeps you feeling full longer.
9. Always eat breakfast. Breakfast sets the tone for the day, just like working out on Monday set the tone for the week. If you get off to a good start with breakfast, odds are you'll eat healthy
   for the rest of the day. A good breakfast complete with protein, healthy carbs and fats, and some fiber will fuel your body early in the day when it needs it most.
   
10. Track your progress. Take your measurements and before pictures and update them often. When you're having a bad day, look back at where you started and convince yourself to stay on track. Sure everyone has a bad day once in a while, it doesn't mean you're a failure. It's about progress, not perfection.
11. Find an accountability partner. Studies have proven that people who workout with a buddy or regularly keep in touch with an accountability partner, are more likely to get fit and stay fit. Need some help? Join one of my online challenge group and have fun getting fit with a group of like-minded people just like you who are all working at improving their health and fitness.
12. Lift the weight you've lost. Thinking about throwing in the towel? Find a hand held weight that equals the amount of weight you've lost so far. Now try to pick it up. Losing 10 pounds may not seem like a big deal, but when you actually hold it in your hands it becomes pretty convincing.
13. Limit or avoid sugar and alcohol. Sugar and alcohol are the villains of weight loss. End your love affair with foods that seduce you. It's literally weighing you down!
14. Eat the same thing every day for a week. Spend a little extra time preparing before the week begins and get all your meals and snacks ready to go. You won't believe how much time and money your will save when you stick to the same menu for 7 days in a row. Not to mention, your body will get used to a routine and it will be easier for you to maintain that schedule in the weeks to come.

Need some help staying on track with your fitness and nutrition? Join one of our online challenge groups when we help each other stay accountable and successful! In our groups, everyone chooses a fitness program that they like and then works out in their own home and at their own pace. We also follow a customized meal plan that takes the guess work and hassle out of eating healthy. We share recipes, tips and support so no one fails! It's the most convenient way to get fit and stay fit!

To join, start here:

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

Brenda

The Best Shoe for Every Workout

Odds are that you own more than one outfit; after all, you’d never wear a suit and tie to a tailgate, or a T-shirt and jeans to an important client meeting. But we’re also willing to bet that you have only one pair of shoes in your gym bag. Here’s why that’s a problem: What you put on your feet can determine how fast you see results, and when it comes to training, one size doesn’t fit all. To maximize your performance and optimize your gains, you need to match your shoes to your workout.

Pick the Right Tool for the Job

If you’re doing Body Beast in your living room, you probably don’t want a pair of high-top basketball shoes, which can restrict ankle mobility and reduce range of motion. Likewise, you won’t do yourself any favors by wearing running shoes (their elevated heels can sap power and strength). Instead, invest in a pair of flatter-soled athletic shoes.

“For Beachbody programs, court shoes are best because they’re made to support multi-directional movement, whereas running shoes are only designed for moving forward,” says Beachbody Vice President of Fitness and Nutrition Steve Edwards. “Cross-training shoes also work well.”

Ideally, you’ll have a different pair of shoes for each type of exercise you do (basketball, running, strength training, etc.). “But unless you have an injury, you should never allow a lack of the ‘right’ shoes to prevent you from working out,” Edwards says. Bottom line: If you don’t have enough dough to expand your training shoe quiver, sweat in whatever you have.

Bare Your Sole

Another option: Go barefoot. “First-time exercisers should generally wear shoes, but once your feet become strong, it can make sense to train barefoot, especially if you’re doing non-explosive training,” says Edwards.

Here’s why: The soles of your feet are packed with microscopic sensors called “proprioceptors,” which provide feedback about joint angle, muscle length and tension, and body position and alignment. Optimizing that feedback by putting your feet in direct contact with the ground can boost muscle activation, mobility, and coordination, ultimately leading to greater gains in strength, stamina, and performance. “Barefoot training became popular on the heels of the exact opposite craze, in which people were wearing over-supportive shoes that actually made their feet weaker,” says Edwards.

If you’ve never trained barefoot before, begin with low-intensity activities to help your muscles, joints, and connective tissues warm up to the idea. “Yoga and Pilates are good places to start,” says Edwards, adding that as your feet become stronger, you can build up to more demanding exercises and workouts. “While your feet can get strong enough to handle plyometric (ballistic) training, I would rarely recommend doing it barefoot.” The increased risk of injury isn’t worth the potential gains.

Know Your Tread Life

The life cycle of running shoes depends on a number of factors, including workout intensity and frequency, as well as gait and body type. But as a general rule, you should replace them every six months or 500 miles, whichever comes first. Wait any longer, and your risk of knee and ankle injuries increases as your shoes’ shock absorption and stability control deteriorate beyond safe levels.

As for indoor training shoes, pay close attention to your tread. Over time, the rubber on the bottom of your outsoles — where your shoes make contact with the ground — will wear away much like the treads on your car’s tires. That can ultimately translate into reduced traction and stability, and an increased risk of injury. “Flimsy shoes will also blow apart on the sides, especially in programs like P90X and INSANITY MAX:30, which have a ton of explosive lateral movements,” says Edwards. Investing a bit more money in footwear upfront can lead to a stronger, fitter body down the road.

Need some help getting back in shape? Join our next challenge group and get 24/7 personal coaching and support, meal planning ideas and recipes, fitness tips and advice and more. Best of all, it's just a fun way to meet some new friends, get fit and stay that way!

Ready to join us:

Online contact and registration forms from Wufoo.

Brenda