#TransformationTuesday
I love Tuesdays! I love reading all the amazing transformations in social media. The stories are inspiring and the photos are revealing, but I love that people are honest and unselfish about sharing their experiences. So here's a big high five for everyone out there who shares their story, because someone, somewhere, is going to read it and be changed by it forever.

But often times the story attached to the #TT is only part of the picture. Transformations can be just as much about how you feel as how you look. And most people who start off just wanting to lose weight or improve their health will end up finding so much more.

That's exactly what happened to me. You see, I didn't just wake up one day and decide to become a Beachbody coach. In fact, that was the last thing on my mind. Instead, I found myself with a chronic illness. I was over 40, I was a stay-at-home mom to 3 very busy kids, and I was suffering from debilitating pain and constant fatigue. It lasted for 9 long months before I was finally diagnosed with Rheumatoid Arthritis, an autoimmune disease where the body's immune system mistakenly attacks healthy joint tissue. Although there is no cure for RA, it is possible to manage its symptoms, and that's where my journey with Beachbody and my physical transformation began.

When you're that sick, for so long, it forces you to start thinking about quality of life goals. Not only did I want to lose weight and gain mobility, but I desperately wanted to start living a more fulfilling life. I started thinking about my "someday" dreams and goals - things I dreamed of doing someday when the time was right. And as I became stronger and healthier physically, I convinced myself that it was time to start working on a bigger transformation and start living the life that I dreamed about.

Today I am successfully managing my RA in part with food and fitness. I decided to become a Beachbody coach because I wanted to inspire others to become healthy and live a happy and fulfilling life. I am also a travel consultant, something I passionately wanted to do - someday. When people ask me why I don't just settle for one or the other, I explain that becoming stronger and feeling well again was just the starting point. My transformation gave me the inner strength to seek more. Climbing to the top of the mountain wasn't enough. I wanted everything on the other side. I wanted to live the life that I dreamed of.

Travel is a dream come true, and coaching is a dream that keeps me strong and healthy. I don't make excuses, lots of people work more than one job. For me it's a lot like having more than one child - I love them both equally, even though they are very different.

I went from feeling tired and tangled to healthy and happy, and it all started with a simple exercise program to help me get back on my feet again! I keep it up because working out and eating healthy each and every day helps me think more clearly, have more energy and less pain, stay better focused and organized and get more done. I'm a better wife and mother, and a better travel consultant and coach. This is my story. Maybe you can relate to it. I choose to thrive, not just survive. Maybe you will too.

Are you ready to start your transformation? I would love to hear your story! 

Email me at brendalajay@gmail.com or find me on social media.

Brenda

Country Heat FAQs

Country Heat Throwdown Coming August 29!

Reserve your spot now

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!

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Brenda

5 Minute Meal Plannning

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

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

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

**Ninja Tips:

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

Here's the process step-by-step:

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

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

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

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

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

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

Sample 21 Day Fix 5-Minute Meal Plan

10 tips to keep it simple & successful:

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

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

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

Brenda

Marinated Summer Veggies with Sausage

Makes 4 servings

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

Ingredients

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

Instructions

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

Brenda

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

21 Day Fix is on Sale!!!!

Ready to give 21 Day Fix or 21 Day Fix Extreme a try?

What are you waiting for?
Get off to a fresh start this summer by cleaning up your nutrition and doing some simple daily fitness. And check it out, you can save a bundle on the 21 Day Fix and 21 Day Fix challenge packs in June! In addition, when you buy a challenge pack you'll be able to register for our online challenge groups for free! One of the great things about 21 Day Fix is that there are several workouts all planned for you in a convenient workout calendar. Simply follow the schedule each and every day, eat according to the nutrition guide and you will see results. Yes, you will see results in 21 days!

I've gone through the program a number of times and it never gets old. The nutrition program is one that I turn to again and again to stay on track with my eating, even when I'm doing other fitness programs. Before I gave 21 Day Fix a try I had lots of questions, and I'm sure you do too. I really hope you give this one a try and June is a great time to start. Organic fruits and vegetables are plentiful, the longer days means we have more time to fit a half hour workout in and let's face it, everyone's more motivated to get fit in summer.

Still not convinced? Here are answers to some of the most frequently asked questions about 21 Day Fix and 21 Day Fix Extreme:

Is the fitness program hard?

Well, it ain't recess! I get asked this over and over again. It's challenging. Your workout should always challenge you. If it's easy, it's not working. To see results you have to push yourself a little more than you did before. When you sweat, think of it as fat crying! And strong muscles are just sore muscles that have repaired. There are ways to modify every exercise so that even someone who has never done a fitness program before can complete them. This is a great versatile program that is designed for all levels of fitness, from the very beginner to the seasoned athletes. You can do this! The best way to get through it the first time is to join an online challenge group where we walk through the program together and give you all the tools and support you need to complete the program and reach your goal.

Do I have to use the containers?

Yes. If you expect the best possible results and you don't want to be disappointed, use the containers. The container system is designed to simplify your eating. If you follow the meal plan as it is designed, you will not feel hungry or deprived and you will receive the proper nutrition you need to fuel your body during the 21 day program.
I don't eat much. Do I have to follow the nutrition program?
Yes! There's no skipping meals on this program. 3 meals and 2-3 healthy snacks and plenty of water each and every day. There is a common misconception that you can simply cut calories to lose weight. Well, the truth is that you need to eat smarter and cleaner to see results. Your body needs energy to complete the workouts and get you through the day, and nutrients to repair muscle and keep your metabolism working efficiently. Skip meals and you can easily sabotage all your hard work.

Do I have to drink Shakeology?

No. You can purchase the 21 Day Fix program without Shakeology. That's exactly what I did when I ordered 21 Day Fix. It was the first Beachbody program I tried and I was not sold on the benefits of Shakeology. I got though the first round and I remember telling my coach, Melanie, that I was happy that I lost 4 pounds, but I was disappointed because I had so much more to lose! She talked me into trying it for one month. Beachbody has a money back guarantee if you aren't happy with the results after 30-days so I figured I had nothing to lose. Well, fast forward 20 months and I am still drinking it every day. The biggest difference I can tell between round one (without Shakeology) and round two with Shakeology, is that I didn't have the cravings that I did in round one. I was able to stick to the meal plan more easily. Besides that, I was not as tired and sore after my workouts and my hair, skin and nails were much healthier. It was a game changer for me and I'm confident you will be hooked too once you give it a try.

How much time will I spend shopping and prepping meals?

I am a busy mom of 3 and I put off doing this program for several months because I didn't think I'd have time. But the program is designed to simplify your life, not be a burden. Most people spend between 1 - 2 hours a week on meal prep. There are meal plans, recipes and grocery lists available to take all the guess work out of meal planning. It has actually saved me time because I make one big trip to the grocery store a week for most of our food. Then I only have to make a quick trip to restock on things my kids gobble up like milk and cereal.Pick a day that's convenient and free from distraction for a while and claim that as your day to prep. Wash and slice vegetables, pre-cook some of your foods so you have them on hand, assemble things like salads and sandwiches in advance for the week, and stock up on plenty of healthy snacks to grab and go. Once you get into a routine, it becomes quite simple.

Will buying all this healthy food cost a lot of money?

It should save you money. You will be surprised at how much money you can save when you avoid buying processed, packaged and frozen foods and snacks, and ditch drive through meals. Clean eating is good for your health and your wallet!

How much weight can I expect to lose?

This is a tough one to answer because everyone is different. Most people lose between 3 - 15 pounds. It's important to set realistic goals. I like to spend time with each challenger (that's what we call our clients) before they start to learn more about their level of fitness, any challenges or limitations they may have and what their needs are. Most importantly I want to know their reason WHY. Taking that first step to improve your health is not easy for anyone. I want to know why they are motivated to take that step and in what ways they want their quality of life to improve. Together we can come up with a plan that will allow them to reach their goal. It may not happen after the first round, but the support never ends. We're here to make sure you don't give up and you keep going until you reach your goal!
Are you ready to take that first step?
Fill out this form to tell me a little more about you and your reason why and I'll get back to you very soon so we can get started.

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Brenda

Chicken Meatballs (21 Day Fix approved)

These meatballs are a healthy alternative for traditional meatballs and are super easy to make. They can be made ahead of time and frozen for up to 3 months. 1 serving is 3 meatballs and counts as a 1 GREEN,  1 RED and 1/2 tsp

Ingredients:

1 lb lean ground chicken
1/2 tsp salt
1/2 tsp ground black pepper
1 egg beaten
1/2 c wholegrain bread crumbs (omit this if you are gluten free or substitute GF bread crumbs or panko)
2 garlic cloves (minced)
1 shallot (minced)
1/4 c red bell pepper (chopped fine)
2 TB fresh parsley(chopped fine)
1 TB fresh thyme (chopped fine)
2 TB grated Parmesan cheese
2 TB extra virgin olive oil

Homemade Marinara Sauce or store bought marinara with no added sugar

Preparation:

1. Combine chicken, ¼ tsp. salt, pepper, egg, breadcrumbs, garlic, shallot, red pepper, parsley, thyme, and cheese in a large bowl; mix well with clean hands.
2. Roll mixture into eighteen 1½-inch meatballs. Set aside.
3. Heat oil in large nonstick skillet over medium-high heat.
Add half of meatballs; cook, turning occasionally, for 4 to 6 minutes, or until meatballs are browned on each side. Place browned meatballs in a 3-quart slow cooker.
4. Repeat with the remaining meatballs. Set aside.
5. Top meatballs with homemade marinara sauce and remaining ¼ tsp. salt; cook, covered, on low temperature for 5 to 6 hours, stirring once or twice.

If you're ready to make a commitment to your health, clean eating is a great way to start. Us e these recipes on our blog to make your transition a tasty one! If you really want to achieve success, join one of our challenge groups where you will join a fun group of people who are all working on reaching our health and fitness goals. A challenge group combines healthy eating and daily fitness with 24/7 support and accountability. No one fails in our groups so join today!

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Brenda

Homemade Marinara Sauce (21 Day Fix approved)

Ingredients:

1 29 oz. can Tomato Puree (GREEN)
1 29 oz. can Crushed Tomatoes (GREEN)
1/4 cup fresh Basil, chopped (FREE)
4 cloves Garlic, minced (FREE)
1 tsp. ground Black Pepper (FREE)
1/4 tsp. Sea Salt
1 Tbsp. Oregano (FREE)
2 tsp. fresh Rosemary, chopped (FREE)
1 Tbsp. Crushed Red Pepper (FREE) (optional)

Directions:

Pour both cans of tomato puree and crushed tomatoes into a large saucepan.  Heat over low heat.
Mix in all other ingredients and stir well.  Let sauce simmer for at least an hour.
Measure out serving of sauce in GREEN container (if an entire GREEN container is more sauce that you desire, then just measure out half of the container)
Serve with your favorite pasta and Enjoy!

*** Note: This homemade marinara sauce is counted as a GREEN because it has no added sugar. When purchasing store bought sauce read the label carefully. If it contains sugar (as most store bought brands do) then count the sauce as a PURPLE.

Brenda

The best turkey burgers ever!

Ingredients (makes 4 burgers):

1 lb lean ground turkey
1 egg beaten
1/4 c parsley (chopped fine)
1 shallot (minced)
2 garlic cloves (minced)
1/4 c red bell pepper (chopped fine)
2 tsp Worcestershire sauce
Salt & pepper to taste

Mix all ingredients and divide into 4 patties. Grill over medium heat approximately 3-4 minutes on each side.

Ready to make a commitment to your health? Clean eating is a great place to start and these recipes are super easy and delicious. You can find more great family friendly recipes on the recipe page of this blog. But if you're ready to take the next step and completely transform yourself a challenge group is where it's at! It's a great way to stay accountable and motivated, meet new friends and lose weight and improve your health right form the comfort of your own home. All levels of fitness are welcome. New groups forming every Monday. Start by filling out this simple form to tell us a little more about you.

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Brenda

Ladies, have you heard? Strong is the new sexy!

Did you watch NBC's new fitness challenge "Strong" that premiered last week?
This new fitness challenge takes average women, just like you and me, and pairs them up with a personal trainer as their team mate and mentor. Each of them is on a journey to reach their full potential. The great thing about this challenge is that their transformation is not necessarily about losing weight, but rather about reaching their goals and building confidence, realizing their potential, improving their health, finding happiness and getting strong.

These women set such a great example for the rest of us and I was so inspired by them that I decided to commit the next 3 months to getting strong - #summerstrong - and I'm challenging YOU to join me!
Our next challenge group starts on Monday, May 9 and I am looking fro 10 women to join me in a challenge to transform ourselves and become the best possible version of ourselves!

This challenge is not about losing pounds

~ We will not count calories
~ We will not let our age get in the way
~ We will not judge our success simply by a number on a scale!

Instead we will focus on
~ Overcoming obstacles
~ Building confidence
~ Finding balance in our busy lives
~ Improving our health
~ Finding true happiness

Together we will get strong!

In the show, each contestant is paired with a personal trainer, but in our group it's even better. You'll have access to a celebrity trainer to guide your workouts and a personal coach to motivate and support you and to answer any questions you might have along the way. It's called accountability and it's very important. The accountability that you'll find in the group is what keeps everyone going. You will not quit and you will not fail! That's the promise we make to one another.

Not sure if you have the time? You just need 1/2 hour a day - every day. I'm a busy working mom like many of you, and I know how hard it is to make your own health and fitness a priority. But believe me, it's possible and it's important. You can take much better care of you family if you start with yourself.

This challenge group is where the magic happens!
We're here to help simplify your busy life. You'll get simple 30 minute workouts, easy meal planning and tons of support. And the best part is that you can do it at home and at your own pace. All you have to do is follow the step-by-step process for 30 days and you will begin to see results.
Membership in this group includes:
• A complete home workout kit with DVDs
• Quick 30 minute workouts anyone can do at home
• 1 month of Shakeology, a super nutritious smoothie perfect for busy moms on-the-go!
• A 30 day customized meal plan with recipes the whole family will love!
• Accountability to help you stay committed and finish the program
• Your very own personal health & fitness coach 24/7, and daily workouts led by a celebrity trainer
• 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 so you have nothing to lose!

Let's make the rest of our lives the best of our lives. Let's get strong... together! 

Joining this group is easy. Start by filling out the form below to tell me a little more about yourself:
Want to learn more about a challenge group?

Want to learn more about Shakeology?

Got some questions for me? email me: brendalajay@gmail.com

Ready to give a challenge group a try? Fill out this form to get started

Online contact and registration forms from Wufoo.

Brenda

Get Your Beach Body Back!

Can you believe it's April?

I don't know about you, but I am SO ready to get out the shorts and flip-flops! Who's ready to join me and get our beach bodies back in time for swim suit season?
My next challenge group starts on Monday, April 4 and we're not going to quit until we're fit!
That means once you sign up for this challenge you are welcome to stay in the group for as long as it takes to reach your goal - your dream body!
This challenge group is not free, but it is worth it! You will not fail!
To do this challenge group you will need to purchase a challenge pack which includes:

• A complete home fitness program on DVD
• Have a celebrity trainer and a personal coach guiding you & supporting you every step of the way!
• A nutritional guide and meal planning assistance
• Free personal coaching... forever!
• Free acces to 30 days of Beachbody On Demand fitness video streaming
• 1 month supply of Shakeology, the most nutritious meal replacement shake on the market
• A free t-shirt when you complete the fitness program and send in your results
• Simple fitness anyone can do
• Simple meal planning and recipes the whole family will love!
• Support & motivation 24/7

****Special offer****

Get $30 cash back when you sign up before April 1

The challenge has no end date, so you're free to stay with us until you're happy with your health & fitness

Signing up is easy. Just fill out this form to tell me a little more about yourself and about your goals. Then I'll add you to my team and we'll get started!

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

Brenda

Ready to Get Your Beach Body Back?

You may not have started the official count down to summer yet but believe me, it's not all that far away! Why not start planning for a healthy and fit summer right now?

Join our next challenge group
beginning on March 7
and let's all support each other as we work our winter butts off and get our beach bodies back!

This challenge is round 1 of a 2 part SUPER GROUP where you will receive accountability and support to make sure you stay on track with your goals and get you beach body back in plenty of time for summer! Everyone who enrolls in this challenge will also be invited to join the next session at no additional cost.
That's 16 weeks of online fitness and fun for a one-time fee. This challenge will not be easy but it will be worth it.

Not sure if you have the time? You just need 1/2 hour a day - every day. I'm a busy working mom like many of you, and I know how hard it is to make your own health and fitness a priority. But believe me, it's possible and it's important. You can take much better care of you family if you start with yourself.

This challenge group is where the magic happens! We're here to help simplify your busy life. You'll get simple 30 minute workouts, easy meal planning and tons of support. And the best part is that you can do it at home and at your own pace. All you have to do is follow the step-by-step process for 21 days and you will begin to see results.
Membership in this group includes:
• A complete home workout kit with DVDs
• Quick 30 minute workouts anyone can do at home
• 1 month of Shakeology, a super nutritious smoothie perfect for busy moms on-the-go!
• A 30 day customized meal plan with recipes the whole family will love!
• Accountability to help you stay committed and finish the program
• Your very own personal health & fitness coach 24/7
• 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 so you have nothing to lose!

Let's Get our Beach Bodies Back… together! Joining this group is easy. Start by filling out the form below to tell me a little more about yourself:

Want to learn more about a challenge group?

Want to learn more about Shakeology?

Got some questions for me? email me: brendalajay@gmail.com

Ready to give a challenge group a try and get your beach body back?

Online contact and registration forms from Wufoo.

Brenda

Ginger Soy Flank Steak

Steak night always feels like a special occasion, even when you use a simple recipe like this one. Flavors of ginger, garlic, soy sauce, and honey combine to create an umami sauce that takes lean flank steak to another level of delicious. The marinade takes minutes to make, and about an hour to fully flavor and tenderize the meat, but if you’re in a hurry, you can cook the steak after just 30 minutes.

Ingredients:

2-inch slice fresh ginger, peeled, finely chopped
3 cloves garlic, finely chopped
1 Tbsp. crushed red pepper
2 Tbsp. fresh lime juice
1 Tbsp. raw honey
¼ cup reduced-sodium soy sauce
1 tsp. sesame seed oil
1½ lbs. flank steak (or tenderized round steak)

Preparation:

1. Combine ginger, garlic, red pepper, lime juice, honey, soy sauce, and oil in a small bowl; whisk to blend.
2. Place steak in a shallow dish. Pour ginger mixture over steak; marinate, covered, turning once, for 1 hour in the refrigerator.
3. Preheat grill or broiler on high.
4. Grill or broil steak for 5 to 8 minutes on each side, or until the internal temperature reaches desired temperature on your meat thermometer (rare is 120° F., medium rare is 125° F., medium is 130° F.). Remove from heat; let steak rest, covered with aluminum foil, for 5 to 10 minutes before slicing.
5. Slice steak thinly against the grain.

Brenda

Ready to join a challenge group? Let's get beach ready together!

Signing up is easy...Start by filling out this form

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6 Reasons Why Everyone Should Join a Challenge Group

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

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

So why should you join a challenge group?

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

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

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

There is no end date to your program

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

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

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

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

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Brenda

Hammer & Chisel Prep & Meal Plan for Week 2

Who's ready for week 2!

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

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

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Brenda

Roasted Chicken, Potatoes & Vegetables

Ingredients:

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

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

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

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

Brenda

Sweet Potato Hash Power Bowl

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

Ingredients:

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

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

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

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

Brenda