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.

The easy to use Wufoo form builder helps you make forms easy, fast, and fun.

Brenda

Roasted Chicken, Potatoes & Vegetables

Ingredients:

3 lbs Chicken drumsticks & thighs
3 c baby red skin potatoes
4 c assorted cut vegetables like grape tomatoes, brussel sprouts, onion, peppers, etc
fresh herbs: thyme, rosemary
salt, pepper and garlic powder to taste
3 tb extra virgin olive oil

1. Preheat oven to 375 degrees
2. Place potatoes and vegetables in a roasting pan with 1/2 c water and evoo. Add fresh herbs, and a little salt, pepper and garlic powder and toss to coat everything.
3. Place chicken pieces, skin side up over vegetables and sprinkle them with salt, pepper and garlic powder.
4. Place in the pre-heated oven for 1.5 to 2 hours or until skin of chicken is golden and crisp. Remove skin before eating.

Are you ready to give the 21 Day Fix a try but are feeling overwhelmed? Join us this month for the Ultimate 21 Day Fix Boot Camp for Beginners. We'll take you step-by-step through the workouts, meal planning and preparation and we'll have a lot of fun doing it!
Joining is easy, just fill out this form to get started:

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

Brenda

Sweet Potato Hash Power Bowl

This protein packed meal is 21 Day Fix approved, easy to make and packs a lot of nutrition in one bowl.

Ingredients:

1 c mixed greens like spinach and arugula
1 TB extra virgin olive oil or coconut oil
1/2 sweet potato, diced (1 yellow)
1/2 red bell pepper, diced (1/4 green)
1/2 small onion, diced (1/4 green)
1/4 c ground turkey sausage (1/2 red)
1 egg (1/2 red)

1. Place green in a small bowl and set aside
2. Place oil in a skillet over medium high heat and add turkey sausage. Cook for 2 minutes and add peppers and onion. Cook for about 5 minutes or until potatoes are tender. Remove from heat and spoon mixture over greens.
3. Place skillet back on stove over medium high heat and cook the egg sunny side up until egg white is no longer translucent
4. Place egg over greens and sausage mixture and enjoy!

Join our next 21 Day Fix challenge group! Fill out this for to get started:

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

Brenda

21 Day Fix Meal Planning Made Easy

FREE 21 Day Fix challenge group starting July 11

Join our next 21 Day Fix/ Fix Extreme challenge group for recipes, meal plans and support!

One of the questions about 21 Day Fix that I hear the most is "Will I get enough to eat out of those tiny containers?" Absolutely YES! The size of the colorful portion control containers is deceiving. It may look like a few bite-sized portions but if you consider the number of portions and the healthy and tasteful foods that you can eat, you will not feel starved or deprived. 21 Day Fix Does not require you to sacrifice food, just make better food choices and eat 3 balanced meals and 2-3 snacks every day. And the key to keeping the 21 Day Fix meal plan simple and successful is in the planning. To put things into perspective, here's a one day portion of the meal plan:

Breakfast

Buckwheat waffle with lite ricotta, honey & berries

  Y  R  P

Snack

Shakeology & berries

R  P

Lunch

Sweet potato hash power bowl (see recipe)

Y  R  G

Snack

Peppers & hummus

G  B

Dinner

Roasted Chicken, potatoes & vegetables(see recipe)

G  G  R  Y

Snack

Berries, almonds & dark chocolate chips

P  O  
Total containers for the day:
Purple = 3
Green = 4
Red = 4
Yellow = 3
Blue = 1
Orange = 1

None of these meals took longer than 15 minutes to prepare (no counting the 1.5 hours the chicken was in the oven) so you can see where having ingredients prepared ahead really helps to save you time. Here's a list of ingredients for the day and some preparation tips to simplify your day a bit:

• Frozen buckwheat waffles
• 8oz lite ricotta
• fresh berries
• baby bell peppers
• mixed greens like spinach and arugula
• onion
• baby potatoes
• grape tomatoes
• brussel sprouts
• lemons
• Chicken legs and thighs
• fresh herbs (rosemary, thyme, parsley)
• store prepared hummus
• almonds
• dark chocolate chips
• extra virgin olive oil

Time saving tips:

• Wash an cut all fruits and vegetables ahead of time and store them in air tight containers in the refrigerator. Then you can just reach for them and scoop out portions as you need them.You can do this with fresh herbs too. I usually do this on Sunday or Monday when I have some time to prep. Preparation usually takes no more than 2 hours.
• Roasts and one pot meals like the Roasted Chicken, potatoes and vegetables we're having for dinner are a good option if you're short on time. You can prepare all ingredients in a roasting pan ahead of time (up to 3 days) and then pop it in the oven when you're ready.
• Eat leftovers for lunch. Cook a little more than you need for dinners and save time and money when you enjoy some the next day for lunch.
• When doing you meal planning start with the easiest meals first. For example, if you know you drink one Shakeology each day for breakfast plot that meal first and check off one red container for the Shakeo. If you like to add fruit to it check off a purple for that then move on to the next meal. If it's leftovers for lunch you can easily refer to the container list from the day before. Save snacks for last. That way you can see what containers are available from your list and fill in with snack choices that match.
• For more 21 Day Fix planning tools see the Ultimate 21 Day Fix Tool Kit!
  
  

Are you ready to give the 21 Day Fix a try but are feeling overwhelmed? Join us this month for the Ultimate 21 Day Fix Boot Camp for Beginners. We'll take you step-by-step through the workouts, meal planning and preparation and we'll have a lot of fun doing it! Joining is easy, just fill out this application and I'll be in touch soon to talk about the details.

HTML Forms powered by Wufoo.

Brenda

Dedicate January to Fixing December's Mistakes

It's almost a new year and there's no better time to start making your health and yourself a priority. So many chronic health problems and diseases can be managed, and in some cases even reversed, simply by choosing to live a better life. The choice is yours. It's not difficult, you just need to commit to eating whole, healthy foods and simple daily fitness. Just 30 minutes of simple fitness each day can lead to life changing results.

I don't make resolutions, I set goals. Resolutions are temporary and too many times lead to failure. Then we just wait until next January to set another one. It's a vicious, frustrating and disappointing cycle. Goals are something to look forward to. They are an open door. Goals are attainable and measurable and you can see yourself making progress. Goals lead to bigger goals and more opened doors. My goal for 2016 is to help as many people as I can change their lives and improve their health like I did.

Hey you... yes, you! Have you given up on yourself?

That ends NOW! You are beautiful, strong and capable of anything you want! This is your year to shine. We'll get there together. A year and a half ago, a Beachbody coach said those words to me. This is my story. In 2012 was diagnosed with rheumatoid arthritis. I was sick, overweight and could barely move. My blood pressure was dangerously high, I was 42 and things had to change. But I didn't know where to start. I bought 21 Day Fix and tried to get through it on my own but just wasn't motivated to see the program through. When I was on the verge of giving up (again), my coach invited me to an 8 week challenge group. She was convinced that the challenge would be a game changer for me so she gave me a pretty good deal and offered to give me another fitness program for free if I tried Shakelogy. I was curious so I decided I would try the Shakes with the challenge for 60 day - just 60 days! I decided to commit 100% and buy a P90 challenge pack with Shakeology and complete the challenge.

That challenge group changed my life, maybe even saved my life. I lost 15 pounds, my blood pressure
returned to normal, I gained the strength and flexibility that I lost from the RA and I really just felt like a new person. And yes, 18 months later I still drink Shakeology every day!

What happened to me wasn't magic. It wasn't normal for me either. It took commitment, discipline that I never knew I had, and it took some sweat. But it was so worth it! Are you ready for change? It's time to bring out the champion in you. How will you know your true potential if you never try? Join me in 2016 and together we'll set goals - and crush them! I am passionate about Beachbody fitness programs and Shakeology because I know that they work. If you want to lose weight, improve your health, regain strength and flexibility, and start making the rest of your life the best of your life, then a challenge group is for you!

Starting is simple. Just fill out this form to tell me a little more about yourself and your goals and I will be in touch to help you get started. Got questions? Want more information? You can email me any time: brendalajay@gmail.com

HTML Forms powered by Wufoo.

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

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

Brenda

This Simple Tip Could Help You Lose Weight

from the Beachbody blog

Think back to your last meal. Was it pleasant and leisurely? Or were you rushing to wolf it down before hitting the morning commute? How often have you found yourself racing through meals on-the-go, or watching TV while mindlessly shoveling forkfuls of food into your mouth? Simply putting your fork down between bites could help you eat less and enjoy your meals more.

The common sense advice, to slow down eating by placing your fork on the plate between bites is actually a very useful tactic for reaching your weight-loss goals. Slowing down can be good not only for your digestion and your table manners, it can help prevent overeating. It forces you to relax and pay attention to chewing the food you already have, and allows you to notice more easily when you begin to feel full.

How long do you usually take to finish a meal? If it’s 10 minutes or less, you could be eating twice as much as your body needs without even knowing it! The body takes 20 minutes before it alerts the brain that it has had enough.That’s because it’s not your stomach reaching capacity that tells your brain to stop, it’s food reaching your intestines that triggers the signal to put down the fork. Eating quickly can cause you to eat dozens of extra mouthfuls of food before your brain gets that important message.

A study published in The Journal of the American Dietetic Association reported that slower eaters ate 10 percent fewer calories and felt more full. They also drank more water during meals. Another study published in The British Medical Journal, reported that eating quickly and eating until full was consistent with being overweight, and the combination of both of these habits tripled the risk of being overweight.

It sounds like a no-brainer, but have you ever actually tried putting your fork down between every bite, chewing your food, and not picking up your fork again until you’ve swallowed the previous bite? Try it today and pay attention to how it feels. If you’re eating food with your hands, like a wrap or a slice of pizza, put the food on the plate while you chew. Think about how many calories you could potentially save at every meal just by using this technique.

Brenda

The Ultimate 21 Day Fix Tool Kit!

Bored with 21 Day Fix fitness routine? If you love country music and 21 Day Fix meal planning, you'll love Country Heat! Country Heat is an all new country inspired dance workout by Autumn Calabrese. The program follows the same 21 Day Fix meal planning system.

Join our next Country Heat Dance Party right from the comfort of your own home!

The 21 Day Fix fitness and nutrition program is the easiest way to lose weight and gain strength - the healthy way! It's the #1 selling fitness program in America and it works, but let's be honest, it's not a quick fix - if you want results that last, you have to work for it. It's not a diet, it's a lifestyle. It does not end at day 21. Once you get used to eating whole, natural foods each day and making fitness a part of your everyday life, you will get results and you will not fail!

If you've reached this page it's most likely because you're curious about the program and probably ready to give it a try. But if you're thinking that it seems complicated or overwhelming - I promise you it is not! I've been using the program for over a year and I have learned lots of tips and tricks to help make it an easy transition for you. This page is a good place to start. Download and use these printable tools to make meal planning easier than ever!

Interested in another Beachbody program like Cize, Focus T25, P90X or Insanity? I can show you how to incorporate the 21 Day Fix eating plan with the fitness program of your choice. Beachbody has over 30 fitness programs to choose from and I'm glad to help you find one that you will look forward to completing each day.

Check out these tips on 21 Day Fix Meal Planning Made Easy!

Need help? Join my next 21 Day Fix/ Fix Extreme challenge group and I'll walk you through the system step-by-step. You will not fail! Ready to give it a try? CLICK HERE to answer a few questions to tell me a little more about yourself and your goals.

The Ultimate 21 Day Fix Tool Kit!

1. Use this measurement tracker to keep track of your progress. Remember, success isn't always measured on the scale!

2. Wondering how many containers you can use each day? You can follow the formula in this article about container basics to get an exact caloric target or just use this simple quick-start guide for a good estimate.

3. Print a bunch of these 21 Day Fix meal planners out and start calculating some of your favorite recipes. You'll be surprised to see how easy it is to make some of your favorite meals Fix approved. Need help converting a recipe to FIX? Email me a copy of the recipe and I'll convert it for you. brendalajay@gmail.com

4. Here is the latest 21 Day Fix food list from Autumn Calabrese. Lots of good choices here, so print it out and keep it on hand when you visit the grocery store.

5. Never forget a thing with this DIY grocery list. Print it and fill in all the ingredients you need to prepare your meals for the week.

6. The piece de resistance.... a weekly menu planner in Excel format that you can edit right on your desktop!!! Download this file and fill in all your meals and snacks for the week. Keep a folder on your computer to collect each meal plan. That way you can easily go back and repeat the ones that you liked best. Need help? Email me for some sample meal plans to try brendalajay@gmail.com

Are you ready to give the 21 Day Fix a try but are feeling overwhelmed? Join us this month for the Ultimate 21 Day Fix Boot Camp for Beginners. We'll take you step-by-step through the workouts, meal planning and preparation and we'll have a lot of fun doing it!Joining is easy, just fill out this form to get started:

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

Brenda

21 Day Fix - How do I know how many containers I am allowed each day?

The #1 question I get asked about 21 Day Fix is How do I figure out how many containers I can use each day? Like everything with 21 Day Fix, it's easy. Here's the whole scientific, mathematical formula if you want to get technical. Or you can just skip to the bottom of the paragraph and use the cheat sheet. Here's the thing - when you're starting the program for the first time, don't get stressed out by counting containers. If you make a mistake and eat an extra purple, it's not going to kill you! It won't even wreck diet, just keep going. Don't try and make up for it tomorrow by having one less purple. Just stick to the count the best that you can and KEEP GOING! You will get used to it and eventually not even need to rely on the containers at all. Healthy eating will become automatic. That's your goal. You've got this!

Here's the scientific, mathematical formula:

Calculate Your Calorie Level and Daily Container Count

Whether you are trying to lose weight, maintain weight, or gain weight, calculating your proper daily calorie goal is essential to reaching your goals. Here’s how:

1. Multiply your current weight in pounds x 11. This number is your Caloric Baseline.
2. Add 400 (The Fix Calorie Burn) to your Caloric Baseline. The resulting number represents your Caloric Needs to maintain your weight.
3. Subtract 750 (the caloric deficit) from your Caloric Needs. This number is the Caloric Target you should eat to lose weight.

Using your 21 Day Fix Eating Plan Guide, look up the corresponding container count on page 15. Your calorie bracket will determine how many containers of each color you should eat each day.

Here’s an example using a 150-pound person who would like to lose weight.
1. 150 x 11 = 1650 (Caloric Baseline)
2. 1650 + 400 = 2050 (Caloric Needs to maintain weight)
3. 2050 – 750 =  1300 (Caloric Target to lose weight)

Note: If your Caloric Target is less than 1,200, round up to 1,200. If it’s more than 2,300, round down to 2,300. If you are trying to gain weight, add 750 instead of subtracting 750.

Don't feel like doing the math?
Use this cheat sheet!

Now some helpful tips to get you off to a good start!

Write Down A Sample Day of Meals

Now it’s time to start planning. Go to the food lists on pages 24-39 of the 21 Day Fix meal planning guide that was included with your fitness program. Read through the choices and mark down some of your favorites under every container. Then, using this meal planner, plan a sample day. Think about what types of food you would like to have at each meal and include some of your favorite healthy snacks. Don’t be afraid to keep it simple.

Before you move on to the next step, think about what you would like to eat for the next 3-5 days. Do you want to eat the same thing for breakfast each day, or do you want to switch it up? What about your snacks, lunches, and dinners? Do you have time to cook meals, or would you prefer to eat simply? Write down the variations you’d like, which “free foods” you’d like to add (page 37) and any treats you’d like to substitute for a yellow or orange container this week (page 38 & 39).

Make a Grocery List

Set yourself up for success by writing out your grocery list and sticking to it. Base your list on the foods you chose for the next 3-5 days. It’s okay to buy a surplus of these foods so that you have a little extra on hand, but try to stick to the amounts that match your calorie level. Remember that one green container holds about 1 cup or more of vegetables, and that a serving of protein is about 4 ounces (before cooking). If you plan to eat 4 red containers of boneless, skinless chicken breast over the next few days, you would buy 1 pound of chicken. Click the image below to download your Fix-friendly grocery list.

10 Time-Saving Tips

Buy pre-cooked chicken breast or fish from the deli section.
Choose canned tuna for quick meals.
Buy pre-cut vegetables. (Just make sure nothing is added to it!)
Hard-boil several eggs at once for quick, high-protein snacks or to add to salads. Here are our tips on how to cook perfect hard-boiled eggs.
Bake all of your sweet potatoes at once.
Pre-cook enough quinoa or brown rice for the week.
Chop all carrots, cucumber, bell peppers, etc. at once for healthy snacks and ready toppings for salads.
Mornings can be hectic. Have your breakfast ready to go by prepping a large batch of oatmeal or these simple egg cups.
Stock up on berries or fruits that don’t need to be cut like apples, oranges, and bananas.
Raw, unsalted nuts make a great, portable snack.

The best tip of all:

Join an online challenge group! It's the best way to get kickstart your fitness journey. Simply choose the fitness program you like best - like 21 Day Fix, PiYo, T25 P90X, Cize, Insanity and more! Then workout at home, at your own pace. Check in with us through a closed Facebook group throughout the day to get motivation and encouragement from your coach and fellow team members. You'll also find helpful tips and advice, recipes, games and special offers. It's a fun way to keep one another accountable and celebrate in each other's successes. Ready to join? Fill out this request form. It will tell me a little more about you and your goals so I can help direct you to a fitness program that best suites your own personal needs.

Are you ready to give the 21 Day Fix a try but are feeling overwhelmed? Join us this month for the Ultimate 21 Day Fix Boot Camp for Beginners. We'll take you step-by-step through the workouts, meal planning and preparation and we'll have a lot of fun doing it!Joining is easy, just fill out this form to get started:

Fill out my online form.

Online contact and registration forms from Wufoo.

Brenda

How to cook the perfect hard-boiled egg!

by Rebecca Swanner for the Beachbody blog

Ah, the wonderful, incredible egg. The whites are full of protein and the yolks are high in B vitamins, omega-3s and contain all 9 essential amino acid. Not bad for about 78 calories per large egg!

I love hard-boiled eggs. Plain, or (as I prefer), with just a touch of salt and pepper, they make a great snack. And, they’re wonderful in salads! But, making them…that’s another story. For years, I dreaded making them. I especially dreaded peeling them. At best, by the time I was done, the egg would look like it had been gnawed on. At worst, it I’d lose almost half the egg in the peeling process. To make matters worse, the yolks were grey-green about half the time and stunk of sulfur.

So, I decided to investigate just how to perfectly cook (and peel) a hard-boiled egg.

Step 1: Cooking the Eggs

In the process, I discovered that everyone has their own method! After listening to friends and reading countless articles (thank yous to Julia Child, The Kitchn, Serious Eats, Simply Recipes, and all of my foodie friends who offered their own suggestions), I came up with 5 methods to test. I used a mix of brown and white large eggs that I bought at the supermarket and used a 2-quart saucepan and a gas stove. Here are the results:

Method 1

Place eggs in saucepan. Fill pan with cold water until eggs are covered by 1″. (I actually measured this using a ruler. This is science, after all.) Heat water over high heat until it is at a full rolling boil. Remove pan immediately from heat, cover with lid, and leave for 10-18 minutes. When time is up, carefully strain the hot water into sink and place eggs directly into a bowl of ice water. (The water shouldn’t just be cold. It needs to be ice cold. I used a large metal mixing bowl, filled it halfway with cold water, and put a large chunk of ice into the bowl to accomplish this.) Do all of this as quickly as you can safely as the idea is to “shock” the eggs. Let the eggs sit in the ice water for at least 15 minutes before peeling.
Results: This was easy, practically foolproof, and produced delicious eggs. The eggs cooked for 10 minutes had soft, flavorful yolks. The eggs that cooked for 12 minutes and I found the yolks a bit chalky for my taste, but still edible. The eggs that cooked for 15 minutes were way too chalky-tasting for me. But, no grey-green color and nothing tasted of sulfur.

Method 2

Place eggs in saucepan. Fill pan with cold water until eggs are covered by 1″. Heat water over medium heat until it is at a full rolling boil. Let eggs cook for 15 seconds, then remove pan from heat, cover with lid, and leave for 20 minutes. When time is up, carefully strain out the hot water and replace it with cold water. Let the eggs sit for one minute in the cold water. Peel.
Results: The eggs had a bit of a sulfuric smell, but weren’t gray-green and the yolks tasted slightly less chalky than the 12 or 15-minute eggs from method 1.

Method 3

Place eggs on the counter for 20 minutes. Then put them in saucepan. Fill pan with cold water until eggs are covered by 1″. Heat water over medium heat until it is at a full rolling boil. Immediately remove pan from heat, cover with lid, and leave for 10 minutes. When time is up, carefully strain out the hot water and place the eggs in ice water. Leave them for at least 15 minutes before peeling.
Results: The yolks were a little on the done side, but the flavor was good.

Method 4

Fill pan with hot water and bring to a full rolling boil. Carefully submerge the eggs into the hot water. Let the eggs boil for 30 seconds, then drop the heat to a very low simmer and let the eggs cook for 11 minutes (don’t cover the pan). When time is up, carefully strain out the hot water, and place the eggs in the ice water. Leave them for at least 15 minutes before peeling.
Results: The egg didn’t look completely done. but were very rich in flavor. If I were going to use this method, I’d leave them for 12 or 13 minutes instead of 11.

Method 5

This is the Julia Child method. It’s also the most complicated. Place eggs in saucepan. Fill pan with cold water until eggs are covered by 1″. Heat water over high heat until it is at a full rolling boil. Immediately remove pan from heat, cover with lid, and leave for 17 minutes. When time is up, carefully strain out the hot water into another pan and put eggs in ice water. Leave them in the water for 2 minutes. Meanwhile, return the hot water to the original pan and put it on the stove over high heat. After the 2 minutes have passed, put the eggs back in the pan. When the water comes back to a full rolling boil, let the eggs cook for 10 seconds. Remove the eggs from the pan, place them back in the ice water and leave them for 15-20 minutes before peeling.
Results: This egg yolk was so dried out! I didn’t like it at all.
You might notice that I didn’t say anything about the egg whites. That’s because the egg whites came out perfectly for all of the different methods. I did find that the eggs cooked in cold water (which was all but method 4) had a more tender, evenly-cooked egg white and that the egg white in method 4 felt a little soft.


So, what was my favorite method? I have to go with method 1. It was simple, the eggs were tasty…what’s not to love?

Here’s the thing about eggs. Everyone likes theirs done a little differently. What’s perfect to me might be over (or under) done to you. Simple Recipes recommends sacrificing one egg of the batch to see if it’s done enough to your liking. Just carefully spoon it out, dunk it in the ice water until you can peel it, and see if it’s done enough. If it’s not, just leave them a minute or two more. The only trouble with this method is that the eggs continue to cook so if that egg was perfectly done, all your other eggs will be a little more done than this one. But, you’ll at least know where to stop the timer next time.

Step 2: Peeling the Eggs

How to cook and peel hard boiled eggs peeling

Now, about the peeling. I was shocked to discover that all 5 of these methods produced eggs that were easy to peel. Which makes me think some of this might come down to the peeling method. Here are a few tips that seemed to help make peeling the hard-boiled eggs a success:

• Make sure the ice water is super cold.
• Leave the eggs in the ice water for at least 15 minutes. I didn’t find it necessary to crack them before they went into the water.
• Gently tap the egg on a flat surface (I used my kitchen counter) when you’re ready to peel it. Create lots of little cracks all over the egg.
• Do not try to create these cracks by rolling the egg around in your hand. I tried this once. It resulted in a partially squashed egg that stuck to its shell.
• Peel your eggs under cold running water. It doesn’t have to be on full blast, just a little bit. I placed a mesh strainer in the bottom of my sink to catch all the egg shells.

A few more good things to know:

1. Older eggs are generally easier to peel than fresh eggs because as an egg ages, its pH rises and it begins to shrink away from its shell. This creates an air pocket between the egg white and the egg shell.
2. If you’re using super-fresh eggs (eggs bought from a farmer or if you’re using eggs from your own chickens), it’s often recommended that you let them sit for 10 days before boiling them. If you don’t want to wait, you might want to consider steaming them (instead of boiling them). Pour an inch of water into a pot, insert a steam basket and bring the water to a full boil. Place the eggs in the basket, cover, and let them steam for 15 minutes. This should make them easier to peel.
3. If you’re really struggling with peeling, gently crack them all over and then put them back in a bowl of cool water for 15 minutes.

Brenda

5 Tips that Make Meal Planning Easy

5 Tips that make Meal Planning Easier

from the Beachbody Blog

Chances are, you probably kick off each week with every intention of eating healthy, home-cooked, veggie-packed meals. Then reality happens, and the next thing you know, you’re grabbing fast food on the way home from work or staring into your empty fridge until you give up and polish off a bag of pita chips for dinner.

Eating healthy food is easy. Cooking healthy food is the real challenge. But a few simple meal planning strategies can help you get your nutritional game on point—and you don’t have to be a domestic warrior to pull it off. Here are five to get you started.

1. Set Your Goals

Your nutritional needs are the foundation of your meal plan. So before you start bookmarking recipes, do a quick assessment of your personal goals. What do you need to eat more of? Less of? Do you have a target calorie count? What foods are best for you? “My main piece of advice for someone who wants to start meal planning is to find out what foods are right for his or her body,” says Sagi Kalev, creator of Body Beast. “When you meet the body’s fuel requirements, hunger disappears. Food cravings are nonexistent. Energy, mood, mental function, and well-being all improve. When that happens, it becomes very easy to follow a diet plan.”

2. Make a Master Plan

Once you know what you need to eat, compile a master list of recipes. That way, you can pull easily from that list rather than combing through cookbooks every week or falling into the rut of repeating what you made last week. Use whatever organizational system works for you—Pinterest, meal planning apps, index cards in a recipe box, or even an Excel spreadsheet. “When I find a recipe I want to make, I print it out and add it to a binder,” says Autumn Calabrese, creator of 21 Day Fix. “Each week I go through it, find a new one, and add those ingredients to my shopping list. It’s important to keep variety in your plan so you don’t get bored.” When you’re planning your meals for the week, it’s okay to leave some flexibility. Some people make a school cafeteria-style calendar and schedule every last snack in advance—but it’s also okay to stock up on healthy staples and then wing it at mealtime.

3. Shop Strategically

Make a grocery list based on your favorite healthy foods and any new recipes you’ve pulled. “Having your favorite things ready to go is key,” Autumn says. “Make a list of the foods you know are a part of your meal plan, and make sure you stock up on those. I always have tons of fresh fruits and veggies in my fridge, along with a few different types of proteins, peanut butter, raw nuts, and lots of seasonings. This way, no matter what I want to make for a meal, I have the ingredients I need.”

4. Bang Out the Prep Work

When you get home from the grocery store, don’t just stuff your purchases in the fridge. Peel your carrots, slice your cucumbers, scrub your sweet potatoes, and dice your onions. Not only does it become a one-and-done task rather than a daily chore, but it makes you more likely to grab those healthy foods when you’re hungry. “Prepping your food is a huge part of success,” Autumn says. “I cook enough protein to get me through at least three days. I also cook a few sweet potatoes and sometimes a little bit of brown rice. This way, when I’m running out the door, everything is made and I can grab it and go.”

5. Don’t Sabotage Yourself

Once you’ve planned and prepped, the hard work is done. Now all you have to do is avoid the usual stumbling blocks. One common mistake, Sagi says, is trying to eat foods you don’t really like. (If you hate the taste of kale, you’re not going to grab it when you’re hungry.) And Autumn cautions against buying junk food. (It’s easier to avoid ice cream when it’s not in your freezer.) But as long as you plan ahead, shop for healthy foods, and keep some go-to recipes in your arsenal, healthy eating will become a no-brainer. “When you eat right for your own body needs, you feel terrific,” Sagi says. “So it becomes very natural to gravitate towards eating properly.”


If you're struggling with meal planning and want some help fitting clean eating into your busy life, join one of our online challenge groups. It's a fun way to get fit, learn the basics of good nutrition and stay motivated. The best part - Challenge groups are convenient. Everyone participates but you can do the challenge at your own pace and in the comfort of your own home. Want more information? Fill out this application and I'll be in touch.

Use Wufoo templates to make your own HTML forms.

Brenda

Spinach Salmon Patties

Spinach Salmon Patties

21 Day FIX approved & Gluten Free

from The Beachbody Blog

These salmon patties are chock-full of flavor and are an exciting alternative to turkey burgers or beef patties. We like that each patty has a full serving of vegetables. Pickled ginger makes a perfect topping!

How do you turn a piece of salmon into salmon patties? Actually, it’s pretty simple. We recommend purchasing a piece of skinless salmon, or use this technique to easily remove the skin without losing any of the precious meat. Then, chop as finely as you can. When you’ve got the salmon cut into small pieces, rock your knife blade back and forth across the meat several times to get it finer. Egg white helps bind everything together during cooking.

Total Time: 17 min.
Prep Time: 10 min.
Cooking Time: 7 min.
Yield: 4 servings

Ingredients:

1 lb. raw salmon fillet, skin removed, finely chopped
3 cups fresh spinach, coarsely chopped
3 green onions, finely chopped
1-inch slice fresh ginger, peeled, finely chopped
¼ tsp. sea salt
¼ tsp. ground black pepper
1 large egg white
1 Tbsp. reduced-sodium soy sauce
Nonstick cooking spray
2 Tbsp. pickled ginger

Preparation:

1. Preheat grill or broiler on high.
2. Combine salmon, spinach, green onions, ginger, salt, and pepper in a large bowl; mix well.
3. Combine egg white and soy sauce in a small bowl; whisk to blend.
4. Add to salmon mixture; mix well. Form into four patties, each about ½-inch thick.
5. Lightly coat grill or broiler pan with spray; grill or broil patties, carefully turning once, for 6 to 7 minutes, or until golden brown and cooked through.
6. Serve each patty topped with 1½ tsp. pickled ginger.

Want more tasty clean eating recipes CLICK HERE

These recipes are great but are you ready for more?
Want to get SERIOUS, get FIT and FEEL GREAT....FOREVER?
Get results with an online accountability group. Fill out this application for more information

Online contact and registration forms from Wufoo.

Brenda

30 Minutes to Weight Loss Success!

Lose Weight & Feel Great! Reach Success Through Online Challenge Groups

Online challenges are an amazing way to reach your fitness goals. When you join a Beachbody challenge you complete a 30 minute Beachbody workout each day, in your own home and at your own pace. Beachbody coaches follow along with you every day on social media to help guide you and provide motivation and support. Other people will be doing the same challenge for the same duration so you are in good company every day, helping to push through and reap the rewards of completing the challenge.

Join a Winning Team & Lose!

Online challenge groups are a growing trend. Do a quick Google search and you can scroll through pages of choices. For the most part, challenge groups follow the same format - group members complete assigned exercise and then check in on social media for daily tips and advice. But exercise is only part of the solution. To achieve lasting results requires focus on good nutrition too. This is where Beachbody stands out from the all the rest. Their challenge groups follow a proven 3-part formula that incorporates 30 minutes of daily fitness, an easy-to-follow nutrition plan and individual support through personal coaching. With more than 20 fitness programs to choose from, Beachbody has something for most levels of ability and interest.

All the Tools You Need in One Convenient Kit

To join a Beachbody challenge group, members are required to purchase a Beachbody Challenge Pack. A challenge pack is a kit that includes everything you need to reach your health and fitness goal - a DVD guided fitness program, workout schedule, nutrition guide, and a 30-day supply of

Shakeology ( a dense, nutritious meal replacement shake).

Real People Here to Help

Never get stuck trying to figure out what workout to do again, choose the program that is right for you and follow the schedule that's included. In addition, challengers are assigned a personal coach at no additional charge. Beachbody coaches are former challengers, people just like you, who want to help you reach your goal. Throughout the challenge, your coach is available to answer your questions, offer tips and advice, help you with meal planning and motivate you to keep going. In fact, coaches continue to provide accountability and support long after the challenge is completed.

Join Me!

Ready to give a Beachbody challenge group a try? I host 3 different challenge groups each month and I would love for you to join me! Challenge groups are a great way to form lasting friendships and are as fun as they are effective. It's the perfect opportunity to learn about clean eating and find out how to work good nutrition into your busy lifestyle. You can also enter contests to win cash and prizes, including Beachbody's annual prize of $100,000!

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

Brenda

Get your Fix for FREE & get fit by the 4th!

Our June challenge groups are kind of a big deal because June is all about the Fix!

June Challenge Groups:

• FREE 5-Day Focus on the Fix Clean Eating Group featuring all new Fix approved recipes. No purchase necessary but you must have either a FREE or CLUB Team Beachbody membership. Sign up for a free membership here

• Get Fixed by the 4th - 21 Day Fix challenge group starting June 8

• Fix it Again - Repeat session starting June 29

June Promotions:

1. Buy Shakeology & Get 21 Day Fix or Fix Extreme for FREE! 
2. Buy Shakeology & 21 Day Fix or Fix Extreme Challenge Pack and get 2 FREE Gifts

Email me for details: brendalajay@gmail.com

Summer’s almost here which means it’s time to bust out the shorts, tank tops, and swimsuits and show some skin. But before you do, you probably want to get your body “summer ready” and the easiest way to do that is with 21 Day Fix and Shakeology.

If you haven’t heard of 21 Day Fix, in a nutshell it’s simple fitness and simple eating that gives you fast results! You won’t be counting calories with The Fix. Instead, you’ll learn how to put together healthy and delicious meals while controlling your portions. What you learn with this program doesn’t end in 21 days either. This method of prepping and portioning your food is something you’ll continue with for the rest of your life. And then there are the workouts, which are both simple, yet challenging—so it caters to all fitness levels. Who doesn’t want to be building muscle and blasting fat all at the same time?


Don't be fooled into thinking that this is a starvation diet. In fact, it's not a diet at all. It's a lifestyle.

Do you think you can handle 21 days of eating food like this? 

While you're at it, have some chocolate and wine too!

Want these and more 21 Day Fix approved recipes? Sign up for a FREE membership and get exclusive access to my Facebook groups, recipes, motivation, and specials.

Yes, Sign Me Up!

Plus, you'll get to be part of our June 21 Day Fix challenge group starting June 8. You can keep coming back to future challenge groups as often as you like until you reach your goal. The challenge group is a lot of fun and it's a great way to keep each other accountable and motivated. It's like going to your favorite fitness class with a bunch of friends except we're together 24/7 and you never have to leave the comfort of you home.

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

Brenda