Stay tuned this week for some delicious recipes coming to your from the pumpkin patch!
For starters, try this super simple Pumpkin Spice Overnight Oats that you can make in your crockpot.
Just mix it all together, turn it on and go catch some Zs. You'll wake to the delicious smell of hot pumpkin spice in the morning.

Ingredients

1 and 1/2 cups milk (or substitute any non-dairy milk)
1 and 1/2 cups water
1 cup steel cut oats or 1 and 1/2 cup regular oatmeal
1/4 cup pure maple syrup
3/4 cup pumpkin puree
1 and 1/2 tablespoons pumpkin pie spice
1 cup applesauce
1 teaspoon vanilla
1/4 teaspoon salt
pecans or dried cranberries (optional)

Instructions

1. Spray the inside of the crock pot with non-stick cooking spray.
2. Add all ingredients to the crockpot and stir to combine.
3. Cover and set to cook on low for 4-5 hours.

Brenda

Secrets to Better Crockpot Cooking

Crockpot meals can be a lifesaver for busy parents. Throw a few ingredients into the pot in the morning and hit the on button and viola... the whole family has a hot, delicious meal waiting for them after school and work. Although slow cooker meals can be a great convenience, they can also be disappointing if they aren't prepared correctly. Here are some secrets to cooking no-fail crockpot meals:

1. Use the right size slow cooker. Crockpots range from 1 - 8.5 quarts. Generally speaking, most recipes work best in a 4-6 quart cooker, but refer to your recipe or owner's manual for a suggested size to insure accurate cooking time.
2. Don't overfill or underfill. Fill your crockpot between 1/2 and 2/3 with ingredients. More or less will affect cooking time.
3. Keep the lid on. Removing the lid releases heat and slows down cooking time. Resist the urge to remove the lid until the final 45 minutes of cooking to check for doneness.
4. Plan ahead. Keep in mind, most recipes require a minimum of 6 hours cooking time. The main reason we are using a crockpot is for convenience. Having ingredients on hand and prepared in advance will prevent mess in the kitchen and save you time when you need it most. 
5. For added flavor, brown meats and saute vegetables in a pan first before adding them to the crockpot. Then, de-glaze the saute pan with some liquid like broth or wine, and add the juices to the crockpot for even more richness.
6. Use the correct temperature for even cooking and to avoid safety hazards and bacteria setting in. Refer to the recipe or your owner's manual for temperature guidelines.
7. Never add frozen ingredients straight from the freezer to the crockpot. Avoid bacteria by allowing them to thaw overnight in the refrigerator before adding them to the slow cooker. Pre-packaged freezer meals are safe to use frozen as long as you carefully follow the instructions on the package. 
8. Trim fat from meat, and remove skin from poultry ahead of time to avoid a slimy, greasy meal.
9. Layer foods properly. Place firm vegetables like potatoes, carrots and onions on the bottom and meats on top for even cooking. Place delicate vegetables in during the final 30 - 45 minutes of cooking so they remain firm.
10. Add dairy during the last 15 minutes of cooking to prevent it from breaking down.
11. Use caution when cooking with wine. Keeping the lid on the crockpot prevents the alcohol from evaporating. It's best to add it to the meats and vegetables as you brown them ahead of time, or use the wine to de-glaze the pan.
12. Forget to turn on the crockpot? Don't take any chances. Letting meat and poultry set out a room temperature for an extended period of time can allow bacteria to set in.
13. You can thicken the cooking juices by letting the lid off and setting the crockpot to high during the final hour of cooking.
14. Save by purchasing less expensive cuts of meat at the grocery store. These cuts have more fat and are not as tender which makes them more suitable for slow cooking. Cook slow and low and you'll be pleased with the tender and flavorful outcome.
15. Always brown ground meats first and drain them before placing in the crockpot.
16. Add seafood during the final hour of cooking to prevent it from becoming too rubbery or breaking down.
17. Save fresh herbs and cheeses for last. Cooking herbs for too lang can destroy their flavor and cheeses can break down if cooked too long. 
18. To enhance flavor, squeeze some fresh lemon or lime juice, or add a small amount of vinegar to the pot at the very last minute.

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Rock your Crock with us!!!

Our grilling days are almost gone. Time to dig out the crockpot and warm up to the idea of fall with tasty home-style cooking! But who's got time for that? Wouldn't it be great not to have to think about what to have for supper for one week? Even better, wouldn't it be great to just throw a bunch of ingredients together and come home to a delicious meal - no fuss, no muss! For two weeks, I'm going to help you with all that. I've decided to share my favorite quick & easy crockpot recipes in a FREE 14-day Healthy Crockpot Creations challenge! In week one, everyone gets a one week meal plan with recipes and grocery list. You also get tips and advice on how to make your slow cooker meals tastier and easier than ever. Simply follow along and find out how easy and affordable it is to eat healthy meals every day! Then in week two, we'll put our skills to the test and rock the crock all week long!

All participants will receive 21 new recipes to try - 7 breakfasts, 7 lunches and 7 dinners, all easily to prepare in a slow cooker. I'll also share healthy fall snack and beverage ideas. All recipes can be prepared in 20 minutes or less and contain only whole, natural ingredients. So not only are they a cinch to prepare, but they're healthy too!

https://www.facebook.com/groups/21DayFixSuperGroup/

Brenda

Gluten Free Banana Bread

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

From Tired & Tangled to Happy & Healthy

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

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

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

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

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

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

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

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

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

Brenda

Healthier 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

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:

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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:

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Brenda

Marinated Summer Veggies with Sausage

Makes 4 servings

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

Ingredients

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

Instructions

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

Brenda

21 Day Fix Super Group!

Been Slacking a bit lately?
Blowing off your workouts?
Eating at too many concession stands and drive thrus?
Can't get away from the kids to go to the gym?

It happens.
Let's FIX it starting this Monday!!!

If you already have the 21 Day Fix or 21 Day Fix Extreme program, that's awesome! If not, this is a great chance for you to try it out and get all your questions answered before you commit.
You are all invited to join this FREE online challenge group where we will run through a complete round of 21 Day Fix, together!
For those of you who don't have the program, no worries. We'll give yous a sample meal plan to follow including recipes and shopping lists. All you need to do is pick some kind of exercise to do along with the rest of us for 21 days.

In this group you can expect to learn how to incorporate some really simple nutrition and fitness into your very busy life.
By the end of the 21 Day challenge you should feel better, have more energy and want to continue to make good nutrition and fitness your new way of life.

This group is completely FREE! No obligation to buy anything! And, we'll be having some really cool contests and prizes too!

Are you ready to FIX it with us???
Click this link to join or fill out the form below:

https://www.facebook.com/groups/21DayFixSuperGroup/

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Brenda

8 Healthy Tips for Dads & Dudes

photo courtesy of Caribbean Kayak Co.

Most parents will agree that summer vacation can be anything but relaxing. Keeping up with the demands of a busy family in the summer months can be quite a challenge. Stereotypically, the scale tends to lean towards moms when it comes to juggling summertime activities, but let's give the guys some credit. Summer can be just as exhausting for men too. In honor of National Men's Health Month, here are 8 tips to help keep the Dads and dudes in our lives happy and healthy all summer long.

1. Avoid convenience foods

Make an effort to replace processed, junk and fast foods with healthier choices. Avoid concession stands and drive-thrus and opt instead for fresh, whole foods. No time to eat before a ball game? Try arranging a "healthy tailgate" before the game. Ask each family to provide a covered dish that's fresh, not frozen or processed. Some ideas are turkey burgers, fresh fruit salad, and potato salad.

Image from Nuts.com

2. Snack wisely

Keep plenty of healthy grab-and-go foods on hand to have when you feel the urge to snack. Our friends at Nuts.com have assembled a mega list of healthy snack ideas and recipes that fit perfectly into any busy lifestyle. We especially love the pumpkin granola bar recipe.

3. Eat plenty of protein

Protein is important to help your body maintain a healthy immune system and muscles. But that doesn’t mean you must consume more red meat. For added nutrition, without the added fat and calories, choose plant based proteins. Adding a tablespoon or two of chia or flax seeds to your morning Shakeology or oatmeal is a quick and easy way to boost your protein intake. Snacking on nuts and seeds is another good source of protein.

4. Make fitness a family thing

Don’t sacrifice your own health because of your family’s busy schedule. Look for opportunities for the whole family to get fit together. Spend some time each week doing fun activities that will keep everyone active. Create a theme day like “Family Adventure Friday” and spend a few hours in the evening doing things like biking, hiking, or kayaking; or make a list of nearby state and National parks and aim to visit them all before the end of summer.

5. Stay sun protected

Over exposure to the sun can lead to sunburn, premature aging, skin damage and skin cancer. Have fun in the sun and stay protected by wearing sunscreen, a hat and UV protective sunglasses. For added protection, choose clothing that offers extra UV protection. Many popular brands like Nike and Under Armor offer UV protective golf and active wear for men, women and children.

6. Stay hydrated

Water is the single most important nutrient, yet it’s one that we often deprive ourselves of. Staying hydrated in the summer months is especially important because water carries heat away from your vital organs preventing dehydration and heat stroke. Aim to drink at least the equivalent of your body weight in ounces of water each day.

7. Avoid excessive alcohol

A beer or two at the end of a long hot day might sound refreshing, but too much can lead to serious consequences. Be especially mindful of your drinking at parties and while swimming, boating and driving. Alcohol can impair your judgement and can cause accidents to occur. Set limits and keep summer fun and safe for yourself and everyone around you.

8. Workout at home

Save time and never miss a workout by opting to exercise at home instead of the gym. Beachbody On Demand is an online fitness video streaming site dedicated to helping people get fit and stay fit whenever and wherever they choose to workout. With over 250 fitness videos to choose from, there’s something for everyone and all levels of fitness. And the great thing about B.O.D. is that it’s accessible from  most mobile devices. So, as long as you have an internet connection, you’ll have access to it 24/7 no matter where you go this summer. Think you can only get ripped by going to the gym? Think again. B.O.D. has fitness programs that will chisel your physique into a masterpiece in as little as a half and hour a day.

Make the most of it

With just 10 weeks left until Labor Day, why not make this summer the best and healthiest one yet by maximizing the fun and minimizing the risks to yourself and your health.

Brenda

I ate seaweed... and I survived!

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

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

Every Body Needs a Tune Up!

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

Beachbody's Ultimate Reset

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

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

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

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

brendalajay@gmail.com

Brenda

21 Day Fix is on Sale!!!!

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

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

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

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

Is the fitness program hard?

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

Do I have to use the containers?

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

Do I have to drink Shakeology?

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

How much time will I spend shopping and prepping meals?

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

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

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

How much weight can I expect to lose?

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

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Chicken Meatballs (21 Day Fix approved)

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

Ingredients:

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

Homemade Marinara Sauce or store bought marinara with no added sugar

Preparation:

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

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

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Brenda

The best turkey burgers ever!

Ingredients (makes 4 burgers):

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

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

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

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Brenda

Take time to do what makes your heart happy!

Hey friends... I'm back after a much needed and long awaited family vacation!

It was time for us all to unplug, reconnect and remember what makes us happy to be alive.

The last few months have been a roller coaster and in between the events of our normally chaotic lifestyle we've had to cope with cancer and chronic illness. This 10-day time out was more than just a vacation, it was a chance to laugh more, listen closer, love beyond limits and make memories.

Instead of working out we snorkeled, biked, climbed, walked and laughed until we cried! We truly did all that made our hearts happy!

It's good to be home again and it's time to get back into a healthy mindset. 

Time to refocus on what makes the heart healthy! Truth be told, I pushed my limits a little while on vacation. Too much sun, not enough rest and over indulging in foods I know I should't eat caused my rheumatoid arthritis to flare up for the first time in 2 years. So I spent the last 6 days detoxing, resting and taking steroids to calm the inflammation. Tomorrow, it's back to fitness! I'm eager to get back into my routine and seize the day!

Want to join me?

I'm hosting a free 7-day "fire up the grill" clean eating group starting tomorrow to kick things off. If you like the 7-day challenge and are ready to get 100% committed to your health and fitness, you can join me starting on May 23 for a 30-day challenge group designed to help you jump start your fitness and help you look and feel your best all summer long! Ready to get started? Just fill out this form to tell me a little more about yourself

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Brenda

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

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

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

This challenge is not about losing pounds

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

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

Together we will get strong!

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

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

This challenge group is where the magic happens!
We're here to help simplify your busy life. You'll get simple 30 minute workouts, easy meal planning and tons of support. And the best part is that you can do it at home and at your own pace. All you have to do is follow the step-by-step process for 30 days and you will begin to see results.
Membership in this group includes:
• A complete home workout kit with DVDs
• Quick 30 minute workouts anyone can do at home
• 1 month of Shakeology, a super nutritious smoothie perfect for busy moms on-the-go!
• A 30 day customized meal plan with recipes the whole family will love!
• Accountability to help you stay committed and finish the program
• Your very own personal health & fitness coach 24/7, and daily workouts led by a celebrity trainer
• Access to my private, VIP lifetime support group
• A free T-shirt when you finish and send in your results
• A 30-day money back guarantee so you have nothing to lose!

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

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

Want to learn more about Shakeology?

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

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

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Brenda

Get Your Beach Body Back!

Can you believe it's April?

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

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

****Special offer****

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

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

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

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Brenda

Ready to Get Your Beach Body Back?

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

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

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

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

This challenge group is where the magic happens! We're here to help simplify your busy life. You'll get simple 30 minute workouts, easy meal planning and tons of support. And the best part is that you can do it at home and at your own pace. All you have to do is follow the step-by-step process for 21 days and you will begin to see results.
Membership in this group includes:
• A complete home workout kit with DVDs
• Quick 30 minute workouts anyone can do at home
• 1 month of Shakeology, a super nutritious smoothie perfect for busy moms on-the-go!
• A 30 day customized meal plan with recipes the whole family will love!
• Accountability to help you stay committed and finish the program
• Your very own personal health & fitness coach 24/7
• Access to my private, VIP lifetime support group
• A free T-shirt when you finish and send in your results
• A 30-day money back guarantee so you have nothing to lose!

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

Want to learn more about a challenge group?

Want to learn more about Shakeology?

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

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

Online contact and registration forms from Wufoo.

Brenda

Chicken Gumbo

This Cajun-style stew uses lean chicken breast meat in place of high-fat sausage, and is thickened with arrowroot instead of butter and flour. Aromatic spices combine in a luxuriously rich sauce with okra and other vegetables. If fresh okra is not available in your local market, frozen okra will work just as well.

Ingredients:

1 Tbsp. olive oil
1 medium onion, chopped
2 medium carrots, coarsely chopped
1 medium celery stalk, chopped
1 medium green bell pepper, chopped
4 cloves garlic, finely chopped
1½ lbs. raw chicken breast, boneless, skinless, cut into 1-inch strips
2 Tbsp. arrowroot (or corn starch)
3 cups low-sodium organic chicken broth
1 bay leaf
½ tsp. dried thyme
½ tsp. ground black pepper
2 tsp. hot pepper sauce (like Tabasco)
8 oz. medium okra, sliced into ½-inch pieces (about 1 cup)
2 cups cooked brown rice

Preparation:

1. Heat oil in large saucepan over medium-high heat.
2. Add onion, carrots, celery, and bell pepper; cook, stirring frequently, for 5 to 6 minutes, or until onion softens.
3. Add garlic and chicken; cook, stirring frequently, for 4 to 5 minutes. Set aside.
4. Add arrowroot to broth; whisk to blend.
5. Slowly whisk broth into chicken mixture; cook, stirring constantly, for 2 minutes, or until mixture thickens slightly. The mixture should not be lumpy.
6. Add bay leaf, thyme, pepper, and hot sauce. Bring to a boil, stirring frequently. Reduce heat to medium; cook for 10 to 15 minutes.
7. Add okra; cook, stirring frequently, for 10 to 15 additional minutes. Remove bay leaf.
8. Serve about ¾ cup over ½ cup of rice.

Tired of yoyo dieting? 

Why not try an online fitness and nutrition challenge group? It's a great way to jump start your health and fitness journey and stay on track with your goals. Our online private support system is there to keep you motivated and to make sure you get results - lasting results!

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Brenda

Best Ever Banana Brownies (gluten-free)

Ingredients:

1/3 cup Coconut Flour
1/3 cup Cocoa Powder
1/3 cup non fat greek yogurt
1 banana, mashed
1/4 cup Coconut Oil
2 tsp Pure Vanilla
4 eggs
1/2 cup Honey

Preparation:

1. Preheat oven to 350°F
2. Combine coconut flour and cocoa powder
3. Whisk in the banana, coconut oil, eggs, vanilla extract and honey. Blend well.
4. Pour batter into a 9 x 9 greased pan, and bake for 28-35 minutes, until toothpick comes out clean
5. Let cool completely before removing from pan

I hope these recipes inspire you to make healthy and delicious food choices. Good nutrition is the best place to start managing your weight and your health. Join our next online fitness and nutrition accountability group. It's the most convenient way to get fit and stay fit. Joining is easy, just fill out this form to get started and I'll be in touch soon to help you select a program that's just right for you!

Got questions? Email me any time: brendalajay@gmail.com

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Brenda