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

I ate seaweed... and I survived!

When introduced to Beachbody fitness and nutrition programs 2 years ago, I had no idea just how much they would impact my life. Perhaps even save my life. If you're anything like me, you'll understand what I'm about to say. For too many years I selflessly put the needs of my family before my own, all the while believing that my own health would not suffer. Lack of sleep, little time to exercise, eating after the kids and running on empty is just something we moms are supposed to endure, right? Turns out it's a formula for disaster and believe me, you can take much better care of your family if you take care of yourself first.

Start by cleaning up your diet and eliminating toxins. You will be surprised by how much better you will feel when you start eating healthy and changing bad habits. Poor nutrition, stress, and toxins all around us are our kryptonite! They cause us to age way too soon and cripple us with chronic pain and illness one day at a time. No one is immune to it. But sometimes clean eating is not enough. There are still things we can't avoid like pollutants in the air, in the water that we drink and in products that we use every day? Over time, these toxins build up inside our bodies and can contribute to premature aging all kinds of health problems.

Every Body Needs a Tune Up!

Imagine what would happen if you never changed the oil and filter in your car. For a while you wouldn't notice a thing, but over time it would run less efficiently and need costly repairs. The same holds true for our health. Allow these toxins to build up in our bodies and eventually they too will cause all kinds of problems. The best way to reverse the toxic build up is from the inside out with a total body reset.

Beachbody's Ultimate Reset

The Ultimate Reset is a three-phase program designed to get people healthy on the inside, just like Beachbody's fitness programs get us fit on the outside. There's no starvation and don't worry, you won't be held up in the bathroom for days at a time. That's not what this is. It's an all natural, deep total body transformation. Not a diet. It's designed to deep clean the entire body.

I had my own reservations which is why I held off on posting about it, but today marks my half way point of the Ultimate Reset and I am more than pleased with the results so far. I'll save my review of the program until after I am finished, but I thought I would share with you some of the reasons I like the Ultimate Reset:

1. It has introduced me to some new super foods. Yep, including seaweed! I never thought I'd live to see the day when this Italian girl would eat seaweed, but I did. I've used it in sushi and added it to soups and it's not only nutritious, but delicious!
2. The program comes with a guide book that includes really easy recipes that can be prepared in less than 10 minutes! Better yet, there's a complete 21-day menu that tells you exactly what to eat each and every day. There's no guess work, all you have to do is follow the plan.
3. Online support. Beachbody has created am online portal as well as Facebook support groups for every phase of the program. If you're unsure about something, just post a question in one of the groups and you'll have an answer within minutes.
4. It's not a starvation diet. In fact, it's not a diet at all. The only thing you'll sacrifice are foods that are unhealthy and hard for our bodies to digest - sugar, processed foods, red meat, dairy and alcohol. The recipes are delicious and there's a lot of food, it's just 21 days of perfect nutrition.
5. You won't find yourself held up in the bathroom the whole time. This is an all natural, plant based program. No laxatives and unhealthy cleanses.

Do you feel tired all the time? Are your allergies out of control? Do you have chronic inflammation? How about skin and digestive problems? Can't seem to lose weight? Do you need to gain control of your health? These are all great reasons to give Beachbody's Ultimate Reset a try. Stay tuned to this blog for more updates or email me for more information:

brendalajay@gmail.com

Brenda

How to cook the perfect hard-boiled egg!

by Rebecca Swanner for the Beachbody blog

Ah, the wonderful, incredible egg. The whites are full of protein and the yolks are high in B vitamins, omega-3s and contain all 9 essential amino acid. Not bad for about 78 calories per large egg!

I love hard-boiled eggs. Plain, or (as I prefer), with just a touch of salt and pepper, they make a great snack. And, they’re wonderful in salads! But, making them…that’s another story. For years, I dreaded making them. I especially dreaded peeling them. At best, by the time I was done, the egg would look like it had been gnawed on. At worst, it I’d lose almost half the egg in the peeling process. To make matters worse, the yolks were grey-green about half the time and stunk of sulfur.

So, I decided to investigate just how to perfectly cook (and peel) a hard-boiled egg.

Step 1: Cooking the Eggs

In the process, I discovered that everyone has their own method! After listening to friends and reading countless articles (thank yous to Julia Child, The Kitchn, Serious Eats, Simply Recipes, and all of my foodie friends who offered their own suggestions), I came up with 5 methods to test. I used a mix of brown and white large eggs that I bought at the supermarket and used a 2-quart saucepan and a gas stove. Here are the results:

Method 1

Place eggs in saucepan. Fill pan with cold water until eggs are covered by 1″. (I actually measured this using a ruler. This is science, after all.) Heat water over high heat until it is at a full rolling boil. Remove pan immediately from heat, cover with lid, and leave for 10-18 minutes. When time is up, carefully strain the hot water into sink and place eggs directly into a bowl of ice water. (The water shouldn’t just be cold. It needs to be ice cold. I used a large metal mixing bowl, filled it halfway with cold water, and put a large chunk of ice into the bowl to accomplish this.) Do all of this as quickly as you can safely as the idea is to “shock” the eggs. Let the eggs sit in the ice water for at least 15 minutes before peeling.
Results: This was easy, practically foolproof, and produced delicious eggs. The eggs cooked for 10 minutes had soft, flavorful yolks. The eggs that cooked for 12 minutes and I found the yolks a bit chalky for my taste, but still edible. The eggs that cooked for 15 minutes were way too chalky-tasting for me. But, no grey-green color and nothing tasted of sulfur.

Method 2

Place eggs in saucepan. Fill pan with cold water until eggs are covered by 1″. Heat water over medium heat until it is at a full rolling boil. Let eggs cook for 15 seconds, then remove pan from heat, cover with lid, and leave for 20 minutes. When time is up, carefully strain out the hot water and replace it with cold water. Let the eggs sit for one minute in the cold water. Peel.
Results: The eggs had a bit of a sulfuric smell, but weren’t gray-green and the yolks tasted slightly less chalky than the 12 or 15-minute eggs from method 1.

Method 3

Place eggs on the counter for 20 minutes. Then put them in saucepan. Fill pan with cold water until eggs are covered by 1″. Heat water over medium heat until it is at a full rolling boil. Immediately remove pan from heat, cover with lid, and leave for 10 minutes. When time is up, carefully strain out the hot water and place the eggs in ice water. Leave them for at least 15 minutes before peeling.
Results: The yolks were a little on the done side, but the flavor was good.

Method 4

Fill pan with hot water and bring to a full rolling boil. Carefully submerge the eggs into the hot water. Let the eggs boil for 30 seconds, then drop the heat to a very low simmer and let the eggs cook for 11 minutes (don’t cover the pan). When time is up, carefully strain out the hot water, and place the eggs in the ice water. Leave them for at least 15 minutes before peeling.
Results: The egg didn’t look completely done. but were very rich in flavor. If I were going to use this method, I’d leave them for 12 or 13 minutes instead of 11.

Method 5

This is the Julia Child method. It’s also the most complicated. Place eggs in saucepan. Fill pan with cold water until eggs are covered by 1″. Heat water over high heat until it is at a full rolling boil. Immediately remove pan from heat, cover with lid, and leave for 17 minutes. When time is up, carefully strain out the hot water into another pan and put eggs in ice water. Leave them in the water for 2 minutes. Meanwhile, return the hot water to the original pan and put it on the stove over high heat. After the 2 minutes have passed, put the eggs back in the pan. When the water comes back to a full rolling boil, let the eggs cook for 10 seconds. Remove the eggs from the pan, place them back in the ice water and leave them for 15-20 minutes before peeling.
Results: This egg yolk was so dried out! I didn’t like it at all.
You might notice that I didn’t say anything about the egg whites. That’s because the egg whites came out perfectly for all of the different methods. I did find that the eggs cooked in cold water (which was all but method 4) had a more tender, evenly-cooked egg white and that the egg white in method 4 felt a little soft.


So, what was my favorite method? I have to go with method 1. It was simple, the eggs were tasty…what’s not to love?

Here’s the thing about eggs. Everyone likes theirs done a little differently. What’s perfect to me might be over (or under) done to you. Simple Recipes recommends sacrificing one egg of the batch to see if it’s done enough to your liking. Just carefully spoon it out, dunk it in the ice water until you can peel it, and see if it’s done enough. If it’s not, just leave them a minute or two more. The only trouble with this method is that the eggs continue to cook so if that egg was perfectly done, all your other eggs will be a little more done than this one. But, you’ll at least know where to stop the timer next time.

Step 2: Peeling the Eggs

How to cook and peel hard boiled eggs peeling

Now, about the peeling. I was shocked to discover that all 5 of these methods produced eggs that were easy to peel. Which makes me think some of this might come down to the peeling method. Here are a few tips that seemed to help make peeling the hard-boiled eggs a success:

• Make sure the ice water is super cold.
• Leave the eggs in the ice water for at least 15 minutes. I didn’t find it necessary to crack them before they went into the water.
• Gently tap the egg on a flat surface (I used my kitchen counter) when you’re ready to peel it. Create lots of little cracks all over the egg.
• Do not try to create these cracks by rolling the egg around in your hand. I tried this once. It resulted in a partially squashed egg that stuck to its shell.
• Peel your eggs under cold running water. It doesn’t have to be on full blast, just a little bit. I placed a mesh strainer in the bottom of my sink to catch all the egg shells.

A few more good things to know:

1. Older eggs are generally easier to peel than fresh eggs because as an egg ages, its pH rises and it begins to shrink away from its shell. This creates an air pocket between the egg white and the egg shell.
2. If you’re using super-fresh eggs (eggs bought from a farmer or if you’re using eggs from your own chickens), it’s often recommended that you let them sit for 10 days before boiling them. If you don’t want to wait, you might want to consider steaming them (instead of boiling them). Pour an inch of water into a pot, insert a steam basket and bring the water to a full boil. Place the eggs in the basket, cover, and let them steam for 15 minutes. This should make them easier to peel.
3. If you’re really struggling with peeling, gently crack them all over and then put them back in a bowl of cool water for 15 minutes.

Brenda

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

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 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?

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Brenda

Flash Sale

Get cash back on your favorite in-home fitness programs

FLASH SALE

How many months have you been thinking about giving a Beachbody program a try... It's time to #PushPlay ! For 24 hours I am offering $20 cash back bonus to the first 5 people who go to my site and purchase any Challenge Pack!

Beachbody Challenge packs include

an in-home fitness program plus 1 month of Shakeology for a discounted price! NOW is the time to give it a try - PiYo, 21 Day Fix, T25, Insanity, Body Beast, P90X and more! Message me or comment with "DONE" after you place your order for any challenge pack so I can process your bonus.

Act fast, offer is limited to the first 5

Click here:

http://www.beachbodycoach.com/BrendaAjay

Go to "Beachbody Challenge" and select your favorite challenge pack and get $20 back

Brenda

Finding Your Reason Why?

Do New Year's Resolutions Work?

Studies show that the number 1 New Year's resolution in America is to lose weight, in fact 50% of New Year's resolutions involve improving your health and wellness in some way. Did you lose weight? Are you ready to run a 5K? Did you quite smoking? Sadly, most of us fall short of our goals every year. When that happens it's usually because your resolution was really nothing more than a wish or a dream.

In order to achieve your goals you need to find your reason why.

There has to be a strong emotional attachment. Ask yourself why it's so important to lose weight? How will you feel when you're able to do something you've never done before? Who will you inspire? Will your accomplishment lead to a great reward? The answers are your reason why.

Your reason why is very personal. Each of us has one but sometimes we need to dig down deep inside to uncover it. It's not easy for any of us to admit that we need to change. We don't like to hear ourselves admit to imperfections, maybe because it feels weak or embarrassing, or let's just face it - our pride gets in the way. In reality, admitting we have weakness and stepping up to make a change is empowering. It's really just the first step in a transformation that will result in a better, stronger, happier version of ourselves. Are you worried about what people think? DON'T BE! Think about what worries you! Think about your reason why and know that your transformation will inspire others.

Gaining control of my weight and health in order to manage rheumatoid arthritis was my reason why. I realized that I needed to act now and make the necessary lifestyle changes so that I would be able to enjoy the rest of my life to the fullest. I am very fortunate that my RA is presently under control. At the age of 44, it left me with a golden opportunity to bounce back and regain my health. I knew doing so and getting in the best possible shape I could would put me in a better position to manage my symptoms in the future. Certainly the extra weight would be hard on my joints and would eventually really limit what I could do down the road. I wanted to be able to participate in my children’s lives and not just sit and watch. Remembering "why" I made this lifestyle change is what propels me forward when it's not convenient to stick with it!  Sure, I get off track some days, everyone does. But when I find myself making poor choices I stop to remind myself of my reason “why” – my kids, my husband, my health, the places I want to go and see… and that’s a powerful motivator to pull things together again. 

Your reasons become stronger than your excuses.

Once you've identified your reason why, you need an action plan. This is where Beachbody can help. When it comes to fitness and weight loss, Beachbody is unique because they have developed a system to help you reach your goals. When you purchase a Beachbody fitness program you are getting so much more than just a workout DVD. You're getting a 3 part system that involves fitness, nutrition and support - a plan of action that is easy to follow and attainable. Keep up with the workout DVDs, follow the nutritional guide and stay motivated with advice and encouragement from 1:1 personal coaching, and you will be successful.

What is Beachbody?

Our mission is to help people achieve their goals and enjoy healthy, fulfilling lives

Have you seen the infomercials?

Beachbody is the #1 supplier of home fitness programs in America, and is the creator of the nation's most popular fitness and weight loss programs including 21 Day Fix, P90X, INSANITY, Brazil Butt Lift, Slim in 6, Turbo Jam, and Hip Hop Abs and many others. The company is also the creator of the popular meal replacement shake called Shakeology - AKA "the healthiest meal of the day," and supplements like 3-Day Refresh and Ultimate Reset. Beachbody programs are different from other fitness DVDs because each program contains a series of DVDs designed to be used in combination with easy-to-follow diet guidelines, and an online community of support.

What's the difference between Beachbody and Team Beachbody?

Beachbody supplies the fitness and nutrition products that we use, and Team Beachbody is an online community created to help people stay motivated with their workout program from start to finish. Once you become a Team Beachbody member you will be assigned a personal coach, like me, to help you reach your goals. The job of a coach is to help support and motivate others to lose weight, get in

shape and live a healthier lifestyle. Our overall mission is to help as many people as possible join the Beachbody Challenge and help end the trend of obesity by focusing on clean eating and losing weight the HEALTHY way. .

Team Beachbody members also get tips and advice from other coaches, trainers, and experts. You'll find personalized meal plans packed with healthy recipes, the online SuperGym, for tracking your progress and member discounts. Share your transformation story and you have the chance to win $1,000 and be entered in The Beachbody Annual Challenge Contest.

What is a Team Beachbody Challenge Group?

Beachbody coaches host online challenge groups for Team Beachbody members that range from 7 to 90 days in length. A challenge group is a small group of people who are ready to commit 100% to getting healthy. Led by a Team Beachbody coach, the purpose is to help you transform your life through an easy-to-follow nutrition plan, guided workouts and daily accountability. The groups take place via a closed Facebook group or app (if you don't have access to Facebook) so it's convenient and private. You have the flexibility to workout whenever you like, in the privacy of your own home. You simply check into the Facebook group at least once a day for news and information and to let us all know how you're doing. They are meant to be a fun and rewarding experience for everyone. The challenge groups are a great way to form lasting friendships with one another. In fact, it's very common for friends to reunite and take part in future sessions. To participate in a challenge group you are required to:

• Join a private Facebook group and check in at least once per day
• Provide encouragement and motivation to other group members by liking and commenting on their posts.
• Replace one meal per day with Shakeology - the healthiest meal of the day.
• Select a Beachbody workout program and follow the daily scheduled workouts
• Take a before and after photo and record your measurements on the first and last day of the challenge (you DO NOT have to share this!)

Brenda

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Ready for your Fix?

You bet!

How many times have you tried a new weight loss program? How many times have you been successful and have been able to keep the weight off? I've been there, lots of times, riding the weight loss roller coaster and frustrated without seeing results. I was tired of spending money on wasted gym memberships, witch doctor "medicinal" methods, over the counter pills, cabbage soup and whatever else would look promising. Fail, fail, fail...

I finally found my Fix!

I couple of years ago I was really going through a rough time battling Rheumatoid Arthritis and chronic inflammation. I had done my homework and decided that the best treatment for me would partner modern medicine with nutrition and fitness. My plan was to take it one step at a time and begin by cleaning up my diet. The whole idea of clean eating seemed overwhelming. I wasn't sure what to buy, I wasn't very good at portion control and meal preparation. I was always on the run and I just didn't know how I would stay fixed on the program given my busy lifestyle. I also thought it would be expensive and I worried that I would be cooking double meals, one for me and one for my family.

On impulse, I decided to buy 21 Day Fix from Beachbody. I thought to myself, if I couldn't stick to the meal plans at least the workout DVD's might come in handy. Well, I was pleasantly surprised! I found 21-Day Fix to be a complete program that really met my needs. It made eating clean and losing weight simple and easy to follow. For me, it has been life changing. I feel better, stronger and younger. 21 Day Fix proves that clean eating and fitness does not have to be difficult and inconvenient. Believe me, if I can master it - anyone can!

What is 21 Day Fix?

The 21 Day Fix program takes the guesswork out of weight loss. It's a unique portion-control system combined with easy-to-follow workouts that fit into anyone's busy schedule. Trainer Autumn Calabrese shares her passion for food and fitness as she shows you how to make simple choices that add up to life-changing results.

It has been life changing for me and I'd love for you to give it a try too. Over the next few days, I'll be profiling various Team Beachbody programs and topics on Facebook using the hash tag #BeachbodyChangedMyLife. Follow along and find out everything you ever wanted to know about Beachbody. Learn about fitness and nutrition programs, challenge groups, meal planning and see real life transformations.

Want to know more about 21-Day Fix?

Just fill out this form and I'll be in touch soon:

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Brenda

Eating Clean 101

Are you in a health & fitness crisis?

Visit the 21 Day Fix E.R. (Extreme Results)

This is a FREE online fitness & nutrition challenge group and everyone is welcome

New groups start on the 1st Monday of every month.

Sign up here

Eat Clean - Get Lean!

Clean eating sounds like a pretty simple concept. It shouldn’t be confusing at all. We’ve just gotten

so comfortable having fast and convenient foods right within reach when we need it, that it takes more effort to make better choices.

Go in with a game plan

Eating clean is really very easy once you know the basics. The key is being prepared and planning in

advance. If you can master those things you can start making a habit of eating clean and in turn you will have more energy, sleep better, you’ll look and feel more youthful, and you will lose weight!

Where do you start?

How many servings a day? What is a complex carb? Is corn a vegetable? Let’s try to simplify things a bit. Tosca Reno, the author of the Eat Clean Diet has established some basic rules for clean eating. If you follow these principals consistently, you will see results.

Clean Eating - the Dos

• Eat more – aim for six small meals each day.
• Eat breakfast every day, within an hour of rising.
• Eat a combination of lean protein and complex carbs at each meal.
• Eat two to three servings of healthy fats every day.
• Carry a cooler packed with clean foods with you when you’re out.
• Depend on fresh fruits and vegetables for fiber, vitamins, nutrients and enzymes.
• Adhere to proper portion sizes.

 Clean Eating – The Don’ts

• Don’t eat processed foods, particularly white flour and sugar
• Don’t eat chemically charge foods.
• Don’t eat foods containing preservatives.
• Don’t consume artificial sweeteners
• Don’t eat artificial foods such as processed cheese slices.
• Don’t consume saturated and trans fats.
• Don’t drink sugar loaded beverages, including sodas and juices.
• Don’t overdo your alcohol intake. Avoid or limit it
• Don’t eat calorie dense foods containing little or no nutritional value.
• Don’t super-size your meals.

Complex Carbohydrates from Fruit and Vegetables

6 portions each day 

A portion =

1 cupped handful of fresh fruit such as berries, grapefruit, melon, apples and mangoes or

2 cupped handfuls of vegetables including broth based/vegetable puree soups.

Complex Carbohydrates from whole grains and starchy carbohydrates: 

2-4 portions each day 

A portion =

1 scant handful of high-protein, sugar-free cold cereals, such as clean muesli or granola
1 handful of cooked cereal
1 piece of whole grain bread or wrap
1 handful sized serving of sweet potato, yam, banana, corn, carrots or squash

Lean Protein

6 portions each day

A portion =

1 cup or handful of dairy products such as low fat soy, almond, hemp, rice, or skim milk, cottage cheese, kefir, yogurt cheese or plain fat free sugar free yogurt.

1 scant handful of raw, unsalted nuts (also a healthy fat)

2 tablespoons of all natural nut butters such as almond or peanut butter (also a healthy fat).

1 palm sized portion of lean meats

Beverages

2-3 liters per day of fresh water with no sodium

Clear herbal tea (unsweetened)

Black coffee in moderation

Green/Black tea

Sweeteners:  Use in moderation.  Avoid Artificial Sweeteners.

Don’t go Ninja!

Remember, you’re aiming at changing your diet for life. This plan isn’t a fad, think of it as a goal. Make small strides towards your goal and after 3-4 weeks you will replace your sacrifices with success. For example, if you drink 2 sodas a day make that your first sacrifice. Week one eliminate soda. Then tackle your trans-fat addiction on week 2. And once in a while, give yourself a cheat day. Remember, it’s okay to enjoy holiday meals – as long as it’s a holi-day not a holi-month!

If you would like even more support please head over to my Team Beachbody site and sign up for a free membership. I’ll gladly provide you with daily motivation and support to help you accomplish your health and weight loss goals!

Are you ready to get serious about your health and get fit for good?

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