Showing posts with label Brenda Ajay. Show all posts
Showing posts with label Brenda Ajay. Show all posts

Gluten Free Banana Bread

Tuesday, September 6, 2016

Gluten free banana bread is delicious and easy to make. It's a fall baking favorite!

Ingredients


  • 1¼ cups almond flour
  • 1¼ cups gluten-free all-purpose flour
  • 1¼ cups old-fashioned rolled oats, gluten-free
  • ½ tsp. sea salt (or Himalayan salt)
  • 2 tsp. baking soda
  • ¾ tsp. baking powder
  • ½ tsp. ground cinnamon
  • 6 large ripe bananas, mashed
  • 1 tsp. pure vanilla extract
  • 1 large egg, lightly beaten
  • 3 Tbsp. extra-virgin organic coconut oil, melted
  • ½ cup pure maple syrup
  • ¼ cup unsweetened almond milk
  • Nonstick cooking spray

Instructions


  • Preheat oven to 350° F.
  • Combine almond flour, flour, oats, salt, baking soda, baking powder, and cinnamon in a large bowl; mix well. Set aside.
  • Combine bananas, extract, egg, oil, maple syrup, and almond milk in a medium bowl; mix well.
  • Add flour mixture to egg mixture; mix until just blended.
  • Place batter in loaf pan that has been lightly coated with spray.
  • Bake for 43 to 48 minutes, or until toothpick inserted in the middle comes out clean.
  • Cool completely before slicing.

Who says you have to sacrifice the foods that you love to lose weight and get healthy! It's all about balance and making good food choices along the way. To get the absolute best results from your health and fitness, join one of our online groups where you will find great ideas  and recipes, friendly accountability and the best tips and advice to help you look and feel your best at any age!


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Brenda

Learn to fall in love with Yoga with Beachbody's 3-Week Yoga Retreat

Wednesday, August 31, 2016

3-week Yoga Retreat for beginners launches today! Get it on Beachbody On Demand.
3–Week Yoga Retreat, Beachbody's first–ever yoga program designed for beginners will be released today! This is yoga stripped down to the mat – no candles, no chanting, no OHMs, just the basics for those who have been interested in yoga but may be too intimidated to try it. Lead by 4 Yoga Experts, this program will teach you the basics and have you experiencing all the benefits of yoga in 21 classes, each 30 minutes or less. 3–Week Yoga Retreat will join the Member Library on Beachbody On Demand on August 31st (by end of day) and Beachbody CEO, Carl Daikeler will kick off his retreat in conjunction with the Beachbody Health Bet on September 5th.

What is 3 Week Yoga Retreat?


3-week yoga retreat is the first yoga program from Beachbody. It's designed for yoga beginners and those who always wanted to try yoga, but were intimidated or didn’t know where to start.
  • Designed for yoga beginners and those who always wanted to try yoga, but were intimidated or didn’t know where to start.
  • You’ll learn the basics in 21 classes, one per day for 3 weeks. Each one is 30 minutes or less, taught by one of four Yoga Experts.
  • Beachbody paid special attention to instruction and guidance so you know you are doing it right. Need proof? In test groups, participants were placed behind a screen to make sure our guidance was so crystal clear they could do it successfully without even without seeing the poses.
  • There are no candles, no chanting, no OHMs. Just incredible, simple classes with no distractions, guided with precise detail.

3-Week Yoga Retreat is perfect for:


  • Yoga beginners.
  • Anyone who always wanted to try yoga but didn’t know where to start.
  • People who are looking to complement their current fitness programs and improve flexibility, reduce stress, and achieve better balance in their life overall.
  • People who want to build a proper yoga foundation so they can feel confident in any yoga class.

What makes this program so special?


  • Learn yoga from square one, step-by-step, move-by-move.
  • Nothing new-agey, nothing to be intimidated by, and no judgment.
  • Do it from the comfot of your own home
  • 30-minute classes are quick and convenient
  • This is a perfectly crafted 3-week program that gives you total immersion and understanding of the fundamentals of yoga, resulting in a solid yoga foundation.
  • Each class is taught by one of four Yoga Experts who have many years’ experience.

You can access 3 WEEK YOGA RETREAT instantly

Beachbody On Demand allows you to stream hundreds of fitness workouts right to your smart phone, tablet or laptop. The network also includes exclusive programming including a cooking show and a fitness trainer reality show.
Beachbody On Demand members get 3 Week Yoga Retreat absolutely free.
Includes 21 classes, Beginner Basics Videos, Class Calendar, Quickstart Guide, plus the Pose Tracker.

A Beachbody On Demand Club membership costs just $12.95 per month (billed quarterly at $38.87) and there is no contract or commitment so you can cancel at any time. Your club membership includes streaming of videos in the member's library as well as any purchased programs. In addition Club members receive a 10% discount on future purchases, personal coaching and customized meal plans.

To try Beachbody On Demand (including the 3-Week Yoga Retreat) FREE for 30-days click here:

Try Beachbody On Demand for free for 30 days! After that it's just $38.87 every 3 months.

To purchase a 3-month Club membership click here:

Beachbody On Demand lets you stream fitness workouts right to your smart phone, tablet or laptop. Try it free for 30 days.

To purchase a 3-month Club membership and Shakeology click here:

A Beachbody On Demand Challenge pack is the most convenient way to get fit and stay fit. The kit comes with video streaming for 3 months and a 1 month supply of Shakeology

The best value:

Purchase a 3-month Club membership and a 1-month supply of Shakeology as a preferred customer and get 25% percent off all future orders and an additional 3-month Club membership free (via cash back at the time of club membership renewal). Fill out this form to get started as a preferred customer:


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Brenda

Healthier Fettuccine Alfredo

Wednesday, August 10, 2016

21 Day Fix approved Fettuccine Alfredo

Ingredients

8 oz. dry whole grain fettuccine
3 cups low-sodium organic vegetable broth
1 medium cauliflower, chopped (about 1½ pounds)
2 tsp. olive oil
2 cloves garlic, finely chopped
1 pinch ground nutmeg
Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
½ cup unsweetened almond milk
½ cup shredded Parmesan cheese
2 Tbsp. chopped flat-leaf parsley (for garnish; optional)

Instructions


  • Cook fettuccine according to directions on package. Before draining, reserve 2 cups of cooking water; set aside.
  • Bring broth to a boil in medium saucepan over medium-high heat. Add cauliflower. Reduce heat; cook, covered, for 12 to 15 minutes, or until soft.
  • While cauliflower cooks, heat oil in medium nonstick skillet over medium heat.
  • Add garlic; cook, stirring frequently, for 1 minute, or until garlic is soft. Remove from heat and strain.
  • Place cauliflower in blender (or food processor) with 2 cups of reserved cooking water, garlic, and nutmeg. Season with salt and pepper if desired. Blend in two or more batches if necessary; cover with lid and kitchen towel. Blend until very smooth. Add additional cooking water if needed.
  • Heat cauliflower mixture in same medium saucepan over medium-low heat.
  • Add almond milk; cook, stirring frequently, 5 to 7 minutes. Consistency should be that of a thick soup.
  • Add fettuccine; mix well.
  • Divide fettuccine evenly between four bowls. Top evenly with cheese and parsley (if desired); serve immediately.

Container Count:
1 1/2 Green
2 Yellow
1/2 blue
1 tsp

Join our next 21 Day Fix challenge group for more great recipes like this! Start Here:

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Brenda

Make August a Happy Ending to a New Beginning!

Sunday, August 7, 2016

August is a great time to start placing a focus on your health and fitness. Start with 21 Day Fix, Country Heat, PiYo or Yoga and join one of our online challenge groups
Here we are, it's August and already the craft stores are setting up the Christmas displays! Like it or not, it's back to school month and our summer is coming to a close. So here's what I'm thinking...

Let's make August a happy ending to a new beginning!

Back to school time is bitter sweet. As much as I hate to send them back, I have to admit, I feel a little selfish and relieved because I can finally find some time for myself. Who's with me?! Not a lot of time, as little as a half an hour a day is just enough to enjoy some quiet time and to refocus on my health and well being. It's easy to get off track with eating healthy and working out in the summer, and August is a great time to start thinking about turning it all around and making some lifestyle adjustments to put your health at the top of your to do list again. Let's face it, you can do a much better job of parenting when you are in good mental and physical health.

Whether you are starting a new health and fitness program or just getting back into the swing of things after the summer, it helps when you have the accountability of some friends who are going through the same journey. Kicking those bad eating and lifestyle habits is not easy, that's why having friends to workout with or someone who's there for you just for support is really important. Having an accountability partner can really help to keep you going on those days when you feel like throwing in the towel. An online challenge group is a great place to go to find accountability and support. It's a virtual group where we exchange recipes and meal plans, tips and advice on how to work fitness and good nutrition into your busy schedule, and share our struggles and accomplishments. It's a great way to socialize and meet some new friends and have a lot of fun too!

Here are 3 more challenge groups coming up in August! If you want to focus on nutrition, start with our 21 Day Fix group, if you're looking for something fun and energetic give Country Heat a try or if you really need something calming and refreshing join our 3-week Yoga and PiYo retreat at the end of the month. There really is something for everyone and all levels of fitness. A challenge pack is required for most challenge groups. It provides you with all the tools you need to complete the challenge and reach your goal. Beachbody gives us their best promotions in August so it's a great time to purchase a challenge pack or add on Shakeology to your program.

August Schedule:

  • August 8 - 21 Day Fix/ 21 Day Fix Extreme 28-day Super Group (free group)
  • August 15 - Coach Open House
  • August 22 - Country Heat Country Cooking & Dance Fitness Throwdown!
  • Serenity NOW! 30-day group (session 1) featuring 3-week Yoga Retreat & PiYo plus Shakeology



Check out this list of special offers for the month of August!!! Get a head start on your health and fitness before the kids go back to school, and be ready to look and feel your best by the holidays.

Offer #1

Buy a one month supply of Shakeology and get one of the following fitness programs for free:

Offer #2

Commit to buying Shakeology for 3 months and enroll as a preferred customer and get one of the following fitness programs plus 4 months of Beachbody On Demand free
August special offers, contact Brenda Ajay, Independent Team Beachbody coach for more information brendalajay@gmail.com

Free fitness program offer includes: 21 Day Fix, 21 Day Fix Extreme, Country Heat, PiYo, Cize, 22 Minute Hard Corps, 3-Day Refresh and Beachbody Club.


In addition, when you purchase a challenge pack you will also havae unlimited enrollment in our online challenge groups at no additional cost. Join as many as you'd like for free!


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

Brenda

Country Heat FAQs

Thursday, August 4, 2016

Join our next Country Heat online challenge group. Brenda Ajay brendalajay@gmail.com Country Heat line dancing workout, Country heat meal plans, Country Heat recipes, Autumn Calabrese, 21 Day FIx


Q. What is Country Heat?

COuntry Heat uses the same simple color coded container meal system as 21 Day Fix. Brenda Ajay brendalajay@gmail.com
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?

Anyone can do 21 Day Fix! Just learn 2 moves at a time and the move on. Brenda Ajay brendalajay@gmail.com
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?

You can lose weight with Country Heat as long as that is your goal.
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 workouts are set to some of the same upbeat country music that you listen to on the radio. Brenda Ajay brendalajay@gmail.com
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


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


Q. What is a Challenge Pack?

A Country Heat challenge pack includes everything you need to enroll in an online challenge group. Brenda Ajay brendalajay@gmail.com
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 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?

Not sure if you'll like Country Heat? No worries, there's a money back guarantee. Brenda Ajay brendalajay@gmail.com
YES! As with all Beachbody products, there's a 30-day money back guarantee. That's how sure we are that you will enjoy your new fitness program and see results!


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


Brenda

Southwestern Rice & Bean Salad

Wednesday, August 3, 2016

This Southwestern rice and black bean salad is FIX approved. Give this one a try with your Country Heat meal plan! This counts as 1 1/2 Yellow. Autumn Calabrese, Brenda Ajay brendalajay@gmail.com
from the Beachbody blog

Ingredients


  • 2 cups cooked brown rice (or other cooked whole grain)
  • 1 (15-oz.) can black beans, drained, rinsed
  • 2 cups frozen whole-kernel corn, thawed
  • 1 medium tomato, finely chopped
  • 3 green onions, finely chopped
  • 2 Tbsp. extra-virgin olive oil
  • ¼ cup white wine vinegar
  • ¼ cup fresh cilantro, chopped
  • 1 medium jalapeƱo, finely chopped (or cayenne pepper to taste)
  • 1 tsp. mild chili powder

Instructions


  1. Combine rice, beans, corn, tomato, green onions, oil, vinegar, cilantro, jalapeƱo, and chili powder in a large serving bowl; mix well.
  2. For best flavor, cover and refrigerate for at least an hour before serving.

Country Heat is an all new country inspired dance workout from Autumn Calabrese. This is so much fun it doesn't even feel like working out! It follows the same color coded portion control meal system as 21 Day Fix. Brenda Ajay brendalajay@gmail.com
New Country Heat dance workout group starting soon! Ready to kick up your heels with us? Start here:

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

Brenda

Will I lose weight doing Country Heat?

You're probably wondering if the Country Heat dance workout is a good way to lose weight.
The answer is YES, if weight loss is your goal.


If you love really upbeat country music, this is a fantastic way to have fun, get fit... and lose weight.
But it's still a cardio workout. You will definitely work up a sweat! You don't need any equipment, but you will be using your own body weight to tighten and tone your muscles.
Country Heat is a fun way to get fit and lose weight. It doesn't even feel like exercise! If you like country music you'll love this new dance workout from Autumn Calabrese and the makers of 21 Day Fix. Contact Brenda Ajay askcoachbrenda@gmail.com

Participants in the test groups have had amazing results with Country Heat, but to achieve the best results possible, you need to follow through with the program the way it is designed. Country Heat, like other Beachbody fitness programs is based on a 3-part recipe for success:
Fitness + Nutrition + Support = Results

Autumn Calabrese and the makers of Country Heat wanted this fitness program to be fun and not feel like working out, but at the same time, it had to be effective. They also realized that it had to fit into a busy lifestyle. The final product is one that incorporates a series of fun 30-minute dance workouts, with a sensible yet easy to prepare meal plan, and a framework of support from Beachbody coaches all over the US and Canada.
Country Heat is a fun way to get fit and lose weight. It doesn't even feel like exercise! If you like country music you'll love this new dance workout from Autumn Calabrese and the makers of 21 Day Fix. Contact Brenda Ajay askcoachbrenda@gmail.com

If you follow Country Heat just as it is designed, by completing a workout and following the nutritional guide every day for 30 days, you will see results.The workouts are quick, just 30 minutes each day, and easy enough for any beginner, and meals can be prepared in minutes using foods from an approved foods list. Just like 21 Day Fix, the program uses a color-coded portion control meal system that takes all the guess work out of eating. No adding up calories or counting points. Country Heat was designed with busy people in mind. It's designed to simplify your life, not add more work and frustration.
Country Heat is a fun way to get fit and lose weight. It doesn't even feel like exercise! If you like country music you'll love this new dance workout from Autumn Calabrese and the makers of 21 Day Fix. Contact Brenda Ajay askcoachbrenda@gmail.com

To achieve the absolute best results, the people featured in these before and after transformation photos added Shakeology to their nutritional plan. Although Shakeology is not required, it is a great way to make sure that your body receives the required amount of nutrients and minerals every day. It also helps to eliminate cravings for junk food, and keeps your digestive system balanced. Shakeology is the perfect meal to reach for when you're on the go. Simply shake it up with some liquid and you've got the perfect meal.
Country Heat is a fun way to get fit and lose weight. It doesn't even feel like exercise! If you like country music you'll love this new dance workout from Autumn Calabrese and the makers of 21 Day Fix. Contact Brenda Ajay askcoachbrenda@gmail.com

Reach out to your Beachbody coach for help when you need it - it's free. They've already gone through a transformation of their own, and they've experienced many of the same difficulties that you have. They can offer advice and support to make sure you complete the program and reach your own goals. Many coaches host online challenge groups where you can find accountability and support, meal plans, recipes and a chance to network with other people who are all working on improving their health and fitness. Research has shown that people who participate in these groups have great success, so get involved to get in shape!

Ready to give Country Heat a try? Join our next challenge group. Sign up in August and take advantage of 2 great offers:


  1. Get Country Heat fitness program for free when you purchase a one month supply of Shakeology
  2. Get Country Heat fitness program and 4 months of Beachbody On Demand free when you commit to Shakeology for 3 months and sign up as a preferred customer



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

Brenda

14 Tips to help you stick to a healthy eating plan

14 tips to stay on track with healthy eating on the 21 Day Fix. Autumn Calabrese, Brenda Ajay. COuntry Heat meal plans.
Congratulations, you've made the decision to "go healthy" and replace poor eating habits with better choices! Adopting a healthy lifestyle is exciting. It's day one and you've made your meal plan, shopped for healthy foods and are all set to start your transformation. The first week everything goes as planned - and then what? What happens when you get so busy that you forget to plan your meals, you don't have time to prepare them for the week and you find yourself struggling to maintain your healthy diet?

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



  1. Eat on a regular schedule. If it helps, set an alarm on your phone to eat a meal or snack every 2-3 hours. Eating regularly will help to regulate your blood sugar, reduce cravings and keep your body in rhythm.
  2. Prepare meals and snacks ahead of time. Spend 1 - 2 hours on a Saturday or Sunday preparing all your meals for the coming week. To save space, buy some stackable plastic containers so you can store all your meals in the fridge and have them handy to grab and go.
    14 tips to stay on track with healthy eating on the 21 Day Fix. Autumn Calabrese, Brenda Ajay. COuntry Heat meal plans.
  3. Go to the store twice. Most people say once, but two trips of the store can help you stay on track and spend less. On your first visit only allow yourself to shop the perimeter of the store. The only things on your shopping list should be fresh fruits and vegetables; seafood, meats, chicken and turkey; and dairy. Your goal should be to make as many meals as you can for the week using ingredients only found in the perimeter of the store.
  4. Keep pre-portioned snacks on hand in your car or at work so you always have something healthy to reach for when life's little interruptions cause your get in the way of your plan.
  5. Drink more water. Most people only drink about half of the amount they should. Aim to drink at least half your body weight in ounces of water each day. Often times you may feel hungry when in reality it is just your body asking for more water.
    14 tips to stay on track with healthy eating on the 21 Day Fix. Autumn Calabrese, Brenda Ajay. COuntry Heat meal plans.
  6. Enjoy your favorite foods, but limit them. What's your guilty pleasure? Chocolate, nachos, pizza, beer? Don't deprive yourself of the foods you love, just be sensible and consume them in moderation. Practice the 80/20 rule. It means that 80% of the time you stay on track and eat according to the plan and 20% of the time you indulge in your favorite treats.
  7. Eat small and Eat often. Don't skip meals!!! Plan to eat 3 small meals and 3 snacks each day. Don't cut calories by skipping meals. You'll be sacrificing nutrients that your body needs to thrive and it could lead to binge eating later in the day.
  8. Eat protein at every meal. Protein is more satisfying than carbs or fats and keeps you feeling full longer.
  9. Always eat breakfast. Breakfast sets the tone for the day, just like working out on Monday set the tone for the week. If you get off to a good start with breakfast, odds are you'll eat healthy
    for the rest of the day. A good breakfast complete with protein, healthy carbs and fats, and some fiber will fuel your body early in the day when it needs it most.
    14 tips to stay on track with healthy eating on the 21 Day Fix. Autumn Calabrese, Brenda Ajay. COuntry Heat meal plans.
  10. Track your progress. Take your measurements and before pictures and update them often. When you're having a bad day, look back at where you started and convince yourself to stay on track. Sure everyone has a bad day once in a while, it doesn't mean you're a failure. It's about progress, not perfection.
  11. Find an accountability partner. Studies have proven that people who workout with a buddy or regularly keep in touch with an accountability partner, are more likely to get fit and stay fit. Need some help? Join one of my online challenge group and have fun getting fit with a group of like-minded people just like you who are all working at improving their health and fitness.
  12. Lift the weight you've lost. Thinking about throwing in the towel? Find a hand held weight that equals the amount of weight you've lost so far. Now try to pick it up. Losing 10 pounds may not seem like a big deal, but when you actually hold it in your hands it becomes pretty convincing.
  13. Limit or avoid sugar and alcohol. Sugar and alcohol are the villains of weight loss. End your love affair with foods that seduce you. It's literally weighing you down!
  14. Eat the same thing every day for a week. Spend a little extra time preparing before the week begins and get all your meals and snacks ready to go. You won't believe how much time and money your will save when you stick to the same menu for 7 days in a row. Not to mention, your body will get used to a routine and it will be easier for you to maintain that schedule in the weeks to come.
Join our free 21 Day Fix challenge group for 21 Day Fix meal plans, healthy recipes, clean eating tips, motivation and accountability. Autumn Calabrese, Brenda Ajay, Country Heat meal plans, Country Heat dance workout

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


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

Brenda

Sample meal plans for Country Heat

Sunday, July 31, 2016

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

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

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

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


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


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


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

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


Country Heat is a fun  way to get fit and lose weight while dancing to your favorite country music. Here are 6 tips to help you get the best results. Email coach Brenda Ajay for more information coachbrendaajay@gmail.com
When most people think about country line dancing, they usually think about having fun with some friends, dancing their worries away and recreation - not fitness. But it is possible to get great results, lose weight and tighten and tone with dance when you follow the right program. Country Heat, a new country music inspired dance workout, was designed by Autumn Calabrese to make working out more fun. Her goal for Country Heat was to create a program that would transform people's bodies without the feeling like they were working out. “That’s exactly what makes Country Heat so powerful — you’re going to have so much fun doing it, you won’t even realize that you’re burning tons of calories and working your entire body,” says Autumn. While you may have failed to finish other programs before, Country Heat will make you want to keep coming back for more.
Country Heat is a fun  way to get fit and lose weight while dancing to your favorite country music. Here are 6 tips to help you get the best results. Email coach Brenda Ajay for more information coachbrendaajay@gmail.com
Workouts are just 30-minutes long and they're full of energy, yet low-impact and easy enough for anyone to follow. You don't need to invest in any equipment and you don't need a lot of room, just a comfortable pair of shoes and a willingness to commit to a 30-day program.
The biggest reason why Country Heat is so effective is because it is a complete lifestyle program. Besides the 30-minutes of dance fitness every day, the program also follows the same color coded portion control meal system as 21 Day Fix, and a great support system to make sure you complete the program and see results.

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

1. Push Yourself with Every Move

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

Country Heat is a fun  way to get fit and lose weight while dancing to your favorite country music. Here are 6 tips to help you get the best results. Email coach Brenda Ajay for more information coachbrendaajay@gmail.com

2. Follow the Eating Plan

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



3. Drink Shakeology

Country Heat is a fun  way to get fit and lose weight while dancing to your favorite country music. Here are 6 tips to help you get the best results. Email coach Brenda Ajay for more information coachbrendaajay@gmail.com
Shakeology is not required for this program but it will help you achieve the best possible results. Simply replace one meal each day with Shakeology or use it as a snack and it will help you fight off cravings, keep you feeling full and give you the necessary vitamins and minerals you need to complete your nutrition for the day.

4. Be Consistent

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

5. Watch the Breakdowns

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

6. Join a Challenge Group

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

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


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Brenda

Shakeology Special Offer!

Friday, July 29, 2016

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

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

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

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

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


What's in Shakeology that makes it so healthy?

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

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

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

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

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

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

August Special Offers:

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

Buy One Month Supply Shakeology Get One Fitness Program Free

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

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

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

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


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Brenda

Free fitness program when you try Shakeology for one month!

Thursday, July 28, 2016

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

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

Shakeology is pure nutrition. There's nothing scary about it.
Replace one meal a day, or use it as a nutritious snack and watch your health improve in so many ways!
Shakeology is quick and easy to make so it's perfect for people who are on the go. Especially if you're in the habit of skipping breakfast! have a Shake and a healthy mid-morning snack and you'll have plenty of energy to get you though the morning without reaching for junk food.
Think Shakeology is expensive, think again! Stop for a minute and add up what it costs to eat out for lunch, or have your morning coffee at Starbucks or drive through meals. Most people find that replacing just one of those cash and carry meals a day with a Shakeology is a lot less expensive!


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

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


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

Country Heat Challenge Pack with Shakeology


21 Day Fix Challenge Pack with Shakeology


21 Day Fix Extreme Challenge Pack with Shakeology


Brenda

Kick Up the Country Heat with Homemade Hot Sauce!

Homemade Country Heat hot sauce. For more great recipes and to join an online dance party contact Brenda Ajay brendalajay@gmail.com

Country Heat Homemade Hot Sauce!

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

Ingedients:


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


Preparation:


  1. Preheat oven to broil.
  2. Line large baking sheet with aluminum foil. Place peppers on foil. Lightly coat with spray. Sprinkle with ½ tsp. salt. Broil for 5 to 8 minutes per side, turning occasionally. Peppers will be blistered (or blackened) all over, but not burned.
  3. Place peppers in a covered bowl. Allow peppers to cool enough to handle. Cut off top with the stem. Pull off loose skin. Scrape out seeds and veins. Discard stem, skin, seeds, and veins. Coarsely chop peppers.
  4. Place peppers and remaining ½ tsp. salt in food processor. Pulse until a coarse puree forms. Place in a 1-quart jar. Loosely cover and let sit for 12 hours to allow peppers to ferment slightly.
  5. Add vinegar; mix well. Loosely cover and let sit for 12 hours.
  6. Place chile mixture in food processor. Pulse until smooth.
  7. Place doubled cheesecloth (or fine mesh strainer) over a medium bowl. Strain hot sauce by pouring it over cheesecloth. Pour into a clean glass jar or bottle. Hot sauce may separate, so mix vigorously before each use.
  8. Keep refrigerated for up to 4 months.
Country Heat is a new dance fitness program for country music lovers by Autumn Calabrese. THe program follows the same color coded container meal system as 21 Day Fix. For more information email Brenda Ajay brendalajay@gmail.com

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

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



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Brenda

Country Heat is Here!

Country Heat is an exciting new cardio dance fitness workout by Autumn Calabrese. The program follows the same color coded container meal system as 21 Day Fix so it's really easy to follow. To join an online accountability group contact Brenda Ajay, brendalajay@gmail.com
Alright, rarely do I get excited about dance fitness, but I just got my hands on the complete program for Country Heat by Autumn Calabrese and I have to admit… this is crazy, wild fun!!!

Country Heat is an exciting new cardio dance fitness workout by Autumn Calabrese. The program follows the same color coded container meal system as 21 Day Fix so it's really easy to follow. To join an online accountability group contact Brenda Ajay, brendalajay@gmail.com
So I did my homework yesterday and rolled through the entire program so I could give you the low down on this new country-inspired dance workout. Country Heat is a fun-filled "make you smile" kinda program, but it's still a cardio workout. You WILL sweat, burn calories, tone, tighten and dance your way healthy.  This workout was developed as an option for people who aren't crazy about working out, but love listening to fun music and want to get fit and stay healthy!




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

Country Heat is an exciting new cardio dance fitness workout by Autumn Calabrese. The program follows the same color coded container meal system as 21 Day Fix so it's really easy to follow. To join an online accountability group contact Brenda Ajay, brendalajay@gmail.com
I love that this program is paired with the same color-coded  portion controlled container system  as 21 Day Fix. This nutrition system is super easy to follow and is designed to simplify your busy life. It takes all the guesswork out of meal planning and will save you time and money.

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

Country Heat is an exciting new cardio dance fitness workout by Autumn Calabrese. The program follows the same color coded container meal system as 21 Day Fix so it's really easy to follow. To join an online accountability group contact Brenda Ajay, brendalajay@gmail.com

So how can you get this program?  


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


A Challenge Pack is the best value

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

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

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

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

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

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

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

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

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

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


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Brenda