Life is uncertain. It's easy to get caught up in the hustle and bustle of the Holidays and forget how important it is to just slow down. This weekend I am challenging all of you to unplug. Slow down, step outside of yourself and look around. Think about what you truly need and what you can live without. Your list of needs will probably include family, friends, shelter, food and faith. Do you have your health on that list? Too often we underestimate how important our own health and wellness is and it becomes less of a priority. For some reason, it feels selfish to spend time "working" on improving our own health. But in reality, the opposite is true. If you love your family and want to give them the best life possible, you need to keep your own health and wellness at the top of that list.

Chances are, if you're under the age of 40, you haven't given much thought what life would be like for your family and friends if you suddenly became ill. Chronic illness can strike anyone at any age. And suddenly you may find yourself dependent on others for care. This weekend, I challenge you to think about how important YOU really are to everyone around you. Make your health and wellness a priority now, before a crisis happens.

Fitness and food are the best preventative medicine

Even the healthiest of people can become sick. There's no guarantee that exercising and eating healthy will prevent us from ever becoming ill. But it really is your best defense. Studies show that you can fight and manage most chronic conditions like heart disease, diabetes, chronic inflammation and autoimmune disease in part through regular fitness and modifying your diet.

Don't wait for a health crisis to happen to make changes...act now!

What's your plan? Even the busiest of people can adapt to a healthy lifestyle, it just takes a little bit of planning.

• Decide how much time you have to workout? You can get a very effective workout in as little as 30 minutes a day. When you stop and think about it, a small sacrifice like getting up a half hour earlier or spending less time on social media can allow you to fit a simple workout in.
• Schedule fitness like it's your job! Make a meeting with yourself and remind yourself that your half hour workout is as important as a meeting with your boss. Get it done.
• Be mindful of your eating. Learn about clean eating and start replacing bad eating habits with healthy choices. For example, start by limiting or eliminating sugar. Replace soda with water or unsweetened ice tea.
• Eat 3 meals and 3 snacks every day. Plan meals and prepare them ahead of time. It helps to save time and money. Keep healthy snacks on hand at work and in your car to prevent temptation to eat processed, junk and fast foods.
• Don't skip breakfast. Breakfast sets the tone for the entire day. Skip it and you will find yourself craving food (usually carbs and sugar) all day long. A good breakfast is a combination of protein and complex carbs like oatmeal and berries; eggs, whole grain English muffin and fruit; or a granola bar, banana and milk.
• Make your family and friends aware that you are trying to improve your health. If they are aware of how important it is to you they will support you.
• Join a an online challenge group or start your own. Online challenges are a fun and convenient way to stay accountable. Challenge groups make getting fit easy because the group follows a step-by-step fitness and nutrition plan. No guesswork, just follow the plan each and every day and before you know it, clean eating and fitness will become automatic,

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Did you over do it a little lately? Need to get back on track? Join an online fitness and nutrition challenge group and let's rein it in together. Fill out the application below or email me brendalajay@gmail.com

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10 Reasons Why Online Fitness Groups will Make you Never Want to Go Back to the Gym Again!

How many times have you come across the term "challenge group" in your news feed? Online challenge groups are trending and they are taking over social media. And here's why:
Online challenge groups are like virtual gyms. They offer a convenient way for people to work out from home, free from distractions. They are cost effective. Usually, members pay one price for the initial program or challenge pack and they get everything they need to complete an effective workout for anywhere from one week to 3 months. But most of all, challenge groups are gaining popularity because - they work. People who stay committed for the length of the challenge are almost always successful. Challenge groups run by Beachbody coaches show members or "challengers" how to gain control of their health through a complete approach to wellness. Online challenge groups take challengers through a step-by-step process of making better food choices, maintaining a consistent daily fitness routine and gaining motivation and support through the group. That is what truly sets Beachbody online challenge groups apart from the rest. It's not a short term fad diet. It is a complete lifestyle change that people are encouraged to maintain for the rest of their life. It takes 21 days to make or break a habit. It's tough to limit or sacrifice things that you love like soda, fast food, and sugar. So if people can stay committed through those first 21 days, they can do it long term. That's why keeping in touch with your coach and staying accountable through the group is so important. The longer people stay connected to the group the more likely they are to reach their goals.

What would you like to improve about your health?  Members are often please to find that they lose weight, can wear smaller size clothing, have more energy, sleep better, have lowered blood pressure and cholesterol, can better manage chronic conditions like arthritis, diabetes, and fibromyalgia; and just generally feel better, stronger and younger. There are challenge groups for all interests and abilities, including focus groups for specific interests such as new and expecting moms, over 50 fitness, clean eating groups, biggest loser groups and more. There really is a group out there for everyone and anyone.

So are you thinking "What the heck is a challenge group?"

A challenge group is a group of people who are each working on improving their health and wellness. Group members follow a specific fitness and nutrition plan for a period of time (usually 3 weeks or longer) and check into a private online group periodically to receive fitness and nutrition advice and coaching, and to gain accountability and support from their peers. If that sounds complicated, let me tell you, it is not! Challenge groups are convenient, effective and fun!

Who should join a challenge group?

• People who don't have time to workout
• People who are new to fitness
• People who need to modify their diet to manage conditions such as high blood pressure and cholesterol and inflammation
• People who hate to go to the gym
• People who don't want to spend money on a personal trainer
• People who need to lose a lot of weight and don't know where to start
• People who are on the go and need a flexible workout schedule
• People who are already in shape but want to take their fitness to a whole new level

Does that sound like you?

Here are ten reasons why you will benefit from joining an online challenge group and never want to go back to a gym again.

1. Online challenge groups don't require a lot of time. Depending on the fitness program that you select, daily workouts on average last only 30-40 minutes. Think about it, that's just 2% of you day. If you've got time for Facebook, you've got time to workout.
2. Online challenge groups are structured. Are you a fitness rookie? No problem, each fitness program is laid out in a step-by-step schedule that is easy to follow. All programs offer ways to modify the exercises so you can start simple and work your way up to more challenging moves when you are ready.
3. The groups promote complete wellness, not just fitness. Each group is based on a 3 part system: Fitness + Nutrition + Support. That means you'll have a specific workout calendar to follow in addition to meal planning, healthy recipes and nutritional support. And most importantly, you are not alone. You will have support from your own personal coach, Beachbody instructors and your peers. That support system is the key to your success. You'll have all you questions answered and you'll receive motivation and advice from people just like you and me who have already gone through the process.
4. You'll have your own personal fitness coach - for FREE! You coach is there to motivate and inspire you, every day. Not just by the hour. Most coaches are not certified in anything, but they have all walked in your shoes before. Coaches are former challenge group members who have already gone through their own transformation. They are there to lead the group, answer questions, offer advice and make sure you DO NOT FAIL!
5. Challenge groups are affordable. No need to hire a trainer or pay for a gym membership. Most groups require that you purchase a "challenge pack." A challenge pack is a kit that includes your fitness program DVDs, nutrition guide, workout calendar, a one month supply of Shakeology (a nutrient dense, superfoods meal replacement - not a protein shake) and sometimes additional accessories that you need to complete the program. Once you purchase the challenge pack, you will not be required to purchase anything else. So you have access to a personal coach, indefinitely, and can join more as many challenge groups as you need to reach you goal with no additional fees. 
6. Challenge groups are convenient. Workout at your own pace and in the privacy of your own home. No crowded gyms, no leaving your house in the bitter cold to go workout, and there's no commute interrupting your day.
7. Challenge groups work! Studies show that people who engage in group fitness program, such as challenge groups, lose more weight and are more successful at keeping it off than people who workout alone. It all comes down to accountability. No one want to let their team mates down, nor do they want to let themselves down. 
8. You can still participate even if you are away from home. Challenge groups take place in a private Facebook group that you can access anytime, anywhere with the use of a laptop, tablet or mobile device. You don't even need to take the fitness DVDs with you. If you are a Beachbody club member, you can stream your videos directly to your device. 
9. Challenge groups are a great way to meet people. Anyone living in the US and Canada can participate in an online challenge group. So it's a great way to connect with people who have similar interests. 
10. Challenge groups are fun! Hey, remember, it's fitness so you're going to sweat your butt off! But we sure have a lot of fun doing it. We exchange recipes, tell stories, have some laughs and even have some fun contests and games to keep everyone engaged. Who says fitness can't be fun?!

So what do you need to get started?

• A Facebook account. Send me a friend request so we can connect and start talking about your goals. www.facebook.com/brenda.l.ajay
• A free account with team Beachbody with me as your assigned coach. Need and account? Sign up here.
• A challenge pack. Let's talk about this one. Since I'm promoting fitness, it's important that you select a fitness program that is best suited for you (there are over 30 to pick from). Your health and wellness is very important to me. I can make some good recommendations, but it helps to know a little more about you and your needs first. 

That's all folks! It's simple. Joining a challenge group can change your life, maybe even save your life! It's never too late and you're never too old to start. Anyone can do this, even if you have physical limitations. Make your health a priority. After all, you're too important not to.
Ready to join us? My name is Brenda Ajay and I am a fitness & nutrition coach with Beachbody. I have gone through the process myself, I participated in many challenge groups and I believe in Beachbody programs. The process works and I am very passionate about helping others reach their goals like I have. Are you ready to give it a try? Fill out the application below and I'll be in touch soon!

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Brenda

Get Through Thanksgiving Without Gaining Weight

from the Beachbody blog

From the fat-laden gravy to the creamy pumpkin pie, even looking at the Thanksgiving dinner table is enough to make you loosen your belt a few notches. Then, there’s the competition: Who’s going to get the turkey leg or lay claim to the most mashed potatoes? Who’s going to finish fast enough to be the first one back for seconds? I know I’m not the only one who has experienced a “get-your-hands-off-my-dinner-roll” moment during Thanksgiving.

Considering all of that, it’s no shock that the average American consumes about 4,500 calories and up to 229 grams of fat1 on Thanksgiving! So, how can you stop yourself from gaining more than a pound in a day? Here are 9 tips you can lean on for this holiday season, so the bird is the only one stuffed at the end of the day.

1. Get a good head start. Start your day with a healthy breakfast, such as two eggs and whole-grain toast and a side of mixed greens, or any combination that’s high in protein and fiber.2 This will create a foundation of satiety and make you less likely to inhale the appetizers. Since you won’t be starving, you’ll be able to more likely to enjoy the main meal in moderation!

2. Don’t go overboard on appetizers. It’s easy to consume 1,500 calories before the turkey even hits the table. Instead of skipping the baked brie altogether, fill most of your plate with vegetables and healthier choices, then leave just a little room for a taste of the indulgent snack. An average serving of dip or cheese is one ounce, roughly the size of your two thumbs.3

3. Trick your brain. The average plate is 14 inches wide, and we tend to finish 98% of the food on our plate.4 No wonder it’s easy to eat too much on Thanksgiving. To trick your brain into thinking you’ve eaten enough, use a smaller plate and/or fill half a normal plate with salad. (Just go easy on the dressing.)

4. Enjoy your favorites. One of the best things about Thanksgiving is the memories and traditions of the day. Don’t limit yourself from enjoying your favorite dishes, but only have a small scoop of those that are less healthy. According to Brian Wansink, PhD, Director of the Food and Brand Lab at the University of Illinois, it only takes four bites for your nostalgia of a food to reach its peak.5

5. Get a better bird. Most Thanksgiving turkeys are about as succulent as woodchips. No wonder we cover them up with gravy, cranberry sauce, or stuffing. Instead, find a recipe that results in a more flavorful turkey, or cook a different protein—ham, fish, or chicken—that you’ll enjoy on its own, and have only moderate portions of the heavy sides. If you’re not hosting, consider skipping the bird altogether if you feel the need to smother it in sauce.

6. Improve traditions. Hosting? Take some of the pressure off yourself and ask guests to bring a healthy side dish or dessert. If you think they might be stumped, you could even provide them with a list of healthy side dishes they could make. Going to someone else’s home? Bring a healthy side dish of your own! They’ll appreciate it way more than the gift of cellulite.

7. Don’t get drunk. Limit yourself to one drink before or during dinner and one drink after dinner. Drinking too much alcohol can increase your craving for salt and may set you up to eat 30% more than you intended.6 Get drunk at dinner and all your inhibitions will be down by the time dessert comes. Two pieces of pie, a couple of cookies, a scoop of ice cream later . . . and you’ll need a forklift to get you off the couch and a cab to take you home. Don’t be that person.

8. Forgive yourself. Did you read this and still overeat? Don’t keep slipping down the slope. Get up and encourage someone to take a walk with you. If it’s too cold for a walk, break out a game of Twister® or fire up the Wii® or Xbox® Kinect®! Getting moving will ease some of your guilt and also start the digestion process.7

9. Remember why you’re there. Between the football game and your sister’s amazing pumpkin pie, take a moment to pause and reflect on what you’re thankful for this year. As tasty as the dishes are, nothing compares to the people we share it with.

So before you reach for the Rolaids, let's put our heads together and get strategic about how we're going to make this Holiday season the healthiest ever. Join me and a few of my pals for a Healthy Holidays online fitness and nutrition group starting November 30. We'll talk turkey, share tips, recipes, humor and, of course we workout a little too. 30 minutes a day to be exact.

If you can commit to one month of simple fitness and healthy eating, then this group is for you! Fill out this application and I'll be in touch soon or
email me: brendalajay@gmail.com

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Brenda