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

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

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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

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