It's not often that I talk about my husband on social media. To be honest, Bill hates social media and doesn't want anything to do with it. But even though he doesn't understand it, he knows I couldn't do my job without it. It's my virtual office, my e-gym, and a way to reach people and help them. Nevertheless, Bill still just rolls his eyes when I jump up and down like an Olympic gold medalist because Autumn Calabrese and Chalene Johnson just "liked" one of my posts!

But all kidding aside, I'm going to break the rules and talk about Bill this one time because he is the biggest reason I stay motivated. Everyone needs a Bill. Someone in their life to hold them accountable and offer encouragement so they keep going. For example, this weekend I really wasn't feelin' it. Being a health and fitness coach is not something that comes easy to me. I'm battling a chronic illness, I've struggled with my weight most of my life, I am not the fittest, thinnest, or most athletic coach out there, but I do it because I love helping people solve their problems. And this weekend I was really doubting myself, and worried that people might not trust me and want my help. In fact while out with friends the other night, someone asked me why I became a Beachbody coach. I couldn't find the words to explain what I have been so passionate about for the last two years. So I copped out and I turned to Bill and said "It was his idea! Bill thought I should be a coach." And it totally shocked me when he replied, "I knew she had to do it and she'd be really good at it. Yeah, she's all over social media, but she really know what she's doing." Just the push I needed.

But this blog is not about me. This is just an example. My point is, who is there for you to turn to when you're doubting yourself? Will they remind you why you started and offer encouragement so that you do not fail?

How do you find an accountability partner?

Post about it. Post your story on social media. Tell people why you're exercising or eating healthy, or why you want to improve your health. Step outside of your comfort zone, be honest and real, and share your story on social media. I challenge you to try it sometime and I promise you someone will pay attention and respond. And that one comment or like is sometimes just the little push you need to keep going.

Don't keep it in the closet. Be open about what it is you are trying to accomplish. Everyone needs health and fitness, including you. Make your friends and family aware of why it is so important that you keep going and succeed. Don't be afraid to ask them to help keep you accountable. Maybe someone will even want to join you.

Join an online accountability group. Online accountability groups are the most convenient way to get fit and stay fit. Everyone in the group is working on improving their health and fitness. You can workout at home whenever it's convenient, and focus on good nutrition. Your peers in the group will have struggles and successes just like you, but they are there to keep each other accountable by interacting in the private group setting.

Are you struggling with staying motivated? Want to try one of our online fitness and nutrition accountability groups? I'd love to know what health and fitness goal you are aiming for. If you want some more information about an accountability group, start by filling out this form.

Online contact and registration forms from Wufoo.

Brenda

Master the 6 most fun moves in Country Heat

Adapted from the Beachbody Blog

When it comes to staying motivated: “Studies show that if you’re doing something you love, and you see results, you’re more likely to keep doing it,” says Autumn Calabrese, creator of the new country-dance inspired workout program Country Heat. “That’s what makes Country Heat so effective—who doesn’t love dancing? And when you see how much weight you’re losing by doing the workouts and following the nutrition plan, there will be no stopping you.”

Country Heat is fun and that's what makes it so different and so much more effective, especially for beginners and people who don't like working out. It gets your heart pumping and you'll burn off calories in not time, but it just doesn't feel like working out. We're seeing entire families get together to do this workout - parents, kids, even grandparents! It's just that much fun!

Curious about Country Heat Line Dancing workouts? If you can master these 6 simple moves you'll have no problem with the workouts.

Ride The Horse

“This is a fun move that starts easy but ends with your heart pumping and your legs burning,” says Calabrese.
How to do it: Spread your feet wide, raise your right arm above your head, and hold your left arm out straight in front of your chest. Now alternately lift one foot off the floor as you swing your right arm like your twirling a lasso.

Jump Low

“I love how much this move works your legs and butt,” says Calabrese. “It’s not hard, but it’s incredibly effective.”
How to do it: Stand with your feet together and your hands by your sides. Hop up and rotate left. When you land, immediately drop into a half squat and bring your hands together in front of your chest. Jump up and spread your legs in the air, landing with your arms by your sides and your left heel forward and the ball of your right foot back. Jump up again, bringing your feet and hands back together, and dropping into a half squat when you land. Repeat three times total, and then repeat to your right, moving your right foot forward each time you jump into a staggered stance.

Rocking Guitar

“This move is super high energy,” says Calabrese. “I love that it’s simple to do and brings the heart rate up to burn calories.”
How to do it: Position your hands like you’re playing the air guitar, working the fretboard with your left and strumming with your right. Now turn to your left and hop to the right four times on your left foot as you kick forward with your right foot. Switch hand positions and hop left four times on your right foot while kicking forward with your left foot.

Pancake Flip

“This move brings in the tiniest bit of hip hop flare to the workout,” says Calabrese. “Just try not to have fun while doing it—you won’t be able to.”
How to do it: Take a big step to your left with you left foot, and pump both arms twice like you’re flipping pancakes. Take a big step to your right with your right foot, and flip those pancakes two more times. Now take four small steps back, starting with your left foot. With each step, flip a pancake with the opposite arm.

Under The Table

“This move is deceptively hard,” says Calabrese. “It looks like it should be easy, but boy does it work your legs.”
How to do it: From a standing position, take a big step to your left and descend into a squat, lowering your torso down and up in an arc from right to left (like you’re ducking under a table). Reverse the movement to return to a standing position, and then scoot your feet three times to your left, and three times back to your right.

Wonky Feet

“This is my favorite fun move,” says Calabrese. “It’s carefree, and reminds of being a kid, bouncing around and being silly.”
How to do it: From a standing position, take three small steps forward on your toes, starting with your left foot. Pump your heels inward once after each of the first two steps, and twice after the third step. Now take three steps back, pumping your heels in the same way.

Ready to give Country Heat a try? Join our next challenge group starting on August 22. In this group we'll all complete the workouts at home on our own, and then check in with the group and share meal plans, down home recipes the whole family will love and keep each other accountable for 30 days. Plus, everyone who meets our Health Bet requirements for August you will win a cash prize (at least $20)! Get paid to get fit, how cool is that?!!! Joining is easy, start here:

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Brenda

Make August a Happy Ending to a New Beginning!

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

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

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!

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

Brenda

Southwestern Rice & Bean Salad

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 jalapeño, finely chopped (or cayenne pepper to taste)
• 1 tsp. mild chili powder

Instructions

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

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.

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.

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.

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.

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

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

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

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

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

To join, start here:

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

Brenda

Sample meal plans for Country Heat

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

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.

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.”

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

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

Free fitness program when you try Shakeology for one month!

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!

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 jalapeño)
• 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, 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!

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!!!

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!

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!

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

Kick up your heels & have fun getting fit!

Tomorrow is launch day!

When Beachbody releases a new fitness program, we're never really sure what we're in for. So it's pretty exciting when one of our own gets to try it out first hand. Kaleigh Hennessey is a coach on my team and we're all blown away by her results with "Country Heat," a new dance fitness program developed by Autumn Calabrese.
In just 30 days Kaleigh lost 16.4 pounds by following the low impact, fun workouts and following the nutrition program.
Do you love country music?
Do you love dance fitness?
Are you tired of doing that boring gym routine over and over again, day after day?
Then you are going to LOVE Country Heat!

What's even better is that Country Heat uses the same color coded portion control meal system as 21 Day Fix!!! I know there are some of you out there who really want to try the 21 Day Fix meal system but aren't sure if you're ready for the fitness program. If you're a beginner, Country Heat is a great way to ease into fitness. And yes, if you stick to the nutrition program and dance it out every day, you will get results!

I'm joining some other coaches to host a Country Heat 30 day test group and we decided to invite some guests to join us.

How about y'all?

I am only allowed to bring 5 guests to the challenge so hurry and let me know if you're interested.
We will do the program together and I will be using your feedback to develop future groups. Are you in?
We start August 1st!
You don't have to be a dancer or even be good at it. If you love country music and want to have fun while breaking a sweat, then this is the program for you.

Country Heat releases tomorrow so ask me how you can get instant online access!!!
Ready to join this group starting on Monday? Fill out this form to get started:

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Brenda