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

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

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

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

To join, start here:

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

Brenda

Sample meal plans for Country Heat

Here are some sample meal plans to get you through your first round of Country Heat. Since Country Heat meal plans are based on the same color-coded portion control container system as 21 Day Fix, 21 Day Fix Extreme, Cize and the Master's Hammer & Chisel; you can use these meal plans if you are following any of those fitness programs.

Recipes can be found either right here on the recipe page of my blog or from the Fixate Cookbook or Country Heat Nutrition Guide. I also included a blank template that you can download and edit with your own meal plans.
Enjoy!!!

Country Heat Meal Plan Week 1
Country Heat Meal Plan Week 2
Country Heat Meal Plan Week 3
Country Heat Meal Plan Week 4

Here's a form you can edit yourself. To use this form:

1. Click on the image
2. Click "download" on the right side of the page and save to a file on your computer
3. After download is complete, open it and you will be able to edit

Want to join our next Country Heat Dance Party? You'll get motivation and support, tips, recipes and meal plans.. and you'll have the time of your life getting fit!
Fill out this form to get started:

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

Brenda

6 Tips to help you get the best results from Country Heat

When most people think about country line dancing, they usually think about having fun with some friends, dancing their worries away and recreation - not fitness. But it is possible to get great results, lose weight and tighten and tone with dance when you follow the right program. Country Heat, a new country music inspired dance workout, was designed by Autumn Calabrese to make working out more fun. Her goal for Country Heat was to create a program that would transform people's bodies without the feeling like they were working out. “That’s exactly what makes Country Heat so powerful — you’re going to have so much fun doing it, you won’t even realize that you’re burning tons of calories and working your entire body,” says Autumn. While you may have failed to finish other programs before, Country Heat will make you want to keep coming back for more.

Workouts are just 30-minutes long and they're full of energy, yet low-impact and easy enough for anyone to follow. You don't need to invest in any equipment and you don't need a lot of room, just a comfortable pair of shoes and a willingness to commit to a 30-day program.
The biggest reason why Country Heat is so effective is because it is a complete lifestyle program. Besides the 30-minutes of dance fitness every day, the program also follows the same color coded portion control meal system as 21 Day Fix, and a great support system to make sure you complete the program and see results.

Although Country Heat is meant to be fun, it's also a total body cardio workout and it's challenging enough for people of all levels of fitness. Here are 5 tips to help you get the best results from Country Heat:

1. Push Yourself with Every Move

As with any workout plan, you should always challenge yourself and perform the most difficult exercises with control and good form. You can follow Autumn's lead in every exercise, but if you feel like find you're not able to keep up simply follow the modifier. The modifier is a dancer in each routine who is simplifying the moves a bit. It will be less complicated, but it will target the same muscles. “The key is to challenge yourself,” says Calabrese. “If you push yourself, and have fun while you’re doing it, you will see results.”

2. Follow the Eating Plan

“You can’t out-exercise a bad diet,” says Calabrese. If you want to see results you must manage your nutrition. To make that as easy as possible, Autumn Calabrese created an eating plan based on the same portion-control system she has used in other fitness programs,  21 Day Fix and The Master’s Hammer and Chisel. But for Country Heat, she spiced it up with country-inspired recipes that make losing weight more delicious than ever.

3. Drink Shakeology

Shakeology is not required for this program but it will help you achieve the best possible results. Simply replace one meal each day with Shakeology or use it as a snack and it will help you fight off cravings, keep you feeling full and give you the necessary vitamins and minerals you need to complete your nutrition for the day.

4. Be Consistent

The dance moves are very easy but there’s a progression to them—they become more complex as you work your way through the program. The more consistent you are with your workouts, the faster you’ll master the moves. “That consistency is also the key to reaching your fitness goals,” says Autumn. “If you want to see results, you can’t skip workouts—you have to be committed and consistent.”

5. Watch the Breakdowns

Each workout in the paid program comes with a 15-minute primer to help you learn the moves. “Yes, it’s an extra 15 minutes, but each workout is only a half hour, so we’re still only talking about a total of 45 minutes, which is shorter than a typical gym workout,” says Calabrese. “And those 15-minutes will be well spent — the more proficient you are with the moves before you begin the workout, the more you’ll get from it.”

6. Join a Challenge Group

Online challenge groups are the most convenient way to get fit and stay fit. Studies show that people who exercise with support from friends are more likely to finish their exercise program, achieve better results and are able to maintain their fitness longer. But let's face it, it's not always easy to find someone to workout with and sometimes it's just not comfortable working out in front of other people, even people who are close to you. Online challenge groups give you the opportunity to workout the way you want to, at your own pace and in the comfort of your own space. Simply check in to the online portal throughout the day the let the group know how you're doing. You'll get tips, motivation, recipes, meal plans and all the support you'll need to complete the program and get great results!

Ready to kick up the Country Heat with us? Join our next online challenge group in August and receive Country Heat for free when you purchase a one month supply of Shakeology.
Joining is easy, start by filling out this form or email me at coachbrendaajay@gmail.com

Online contact and registration forms from Wufoo.

Brenda

Free fitness program when you try Shakeology for one month!

No, sorry, there are no discounts on Shakeology, but how about the New Country Heat dance fitness program as a free gift?

How many times have you been thinking about giving Shakeology a try and backed out?

Shakeology is pure nutrition. There's nothing scary about it.
Replace one meal a day, or use it as a nutritious snack and watch your health improve in so many ways!

Shakeology is quick and easy to make so it's perfect for people who are on the go. Especially if you're in the habit of skipping breakfast! have a Shake and a healthy mid-morning snack and you'll have plenty of energy to get you though the morning without reaching for junk food.

Think Shakeology is expensive, think again! Stop for a minute and add up what it costs to eat out for lunch, or have your morning coffee at Starbucks or drive through meals. Most people find that replacing just one of those cash and carry meals a day with a Shakeology is a lot less expensive!

Here's an incentive to get you to try it out:

Get Country Heat, 21 Day Fix or 21 Day Fix Extreme for FREE when you try Shakeology for one month!

Use these links to buy a Challenge Pack that includes a complete fitness program & a one month supply of Shakeology and then I will send you a cash back rebate for the cost of the fitness program. Offer expires Sunday, July 31 so make sure you complete your purchase before midnight on 7/31 to receive the free program. Here are the links to buy:

Country Heat Challenge Pack with Shakeology

21 Day Fix Challenge Pack with Shakeology

21 Day Fix Extreme Challenge Pack with Shakeology

Brenda

5 Minute Meal Plannning

What's the #1 reason why people hate meal planning?
Yep... It takes too much time!

Meal planning is supposed to simplify your life. It's designed to save you time and money, not add to your frustration. Here's a really simple method that you can use to keep meal planning quick and easy.

I call this the P V C (protein - vegetable - carb) plan
Think of it this way, plan to have a protein (Red) a vegetable (Green) and a carb (Yellow) with every meal. Then fill in the blanks with what's left.
It should only take you 5 - 10 minutes to complete the meal plan.

**Ninja Tips:

• To keep things super simple repeat the same breakfast, lunch and snacks every day of the week. Then you'll only have to prepare one meal each day!
• Your dinners will be super simple. Pick a protein (chicken, fish, shrimp, turkey, lean red meat), add a vegetable, then add a carb (potato, sweet potato, rice or quinoa). It doesn't have to be fancy. 3 things - that's it!!!

Here's the process step-by-step:

1. Use the formula in your nutritional guide or click here to find your calorie target. I've chosen the 1500 - 1799 range. Once you know that target you can use the calorie chart to decide how many containers you are allowed to have each day.

2. Write your container break down on a piece of paper or use the 21 Day Fix tally sheets to track containers.

3. Use a piece of paper to make a meal chart. Label each meal and snack like this:
Breakfast:
Snack:
Lunch:
Snack:
Dinner:
Snack:

4. Assign contiainers to meals first by giving each meal a Red, Green and Yellow container
Breakfast: R - G - Y
Snack:
Lunch: R - G - Y
Snack:
Dinner: R - G - Y
Snack:

5. Cross those containers off your tally sheet and fill in the blanks with the containers that are left. That will leave you with a "formula" that you can use for every meal plan. Here's what my main formula looks like:
Breakfast: R - G - Y - P
Snack: R - P
Lunch: R - G - Y - P - O
Snack: G - B
Dinner: R - G - Y
Snack: P - tsp x 2

Once you have your main formula figured out you never have to do it again. Use it as a starting point and make adjustments if you need to. For example, my morning snack is almost always a Shakeology with berries and ice (Red - Purple), but occasionally I like to have a Shakeology with unsweetened almond milk and natural peanut butter.
Here's how I adjust for that day:
I take the yellow away from my lunch and use 2 tsp for peanut butter. My new lunch plan that day will be R - G - P - O, which could be a small summer berry chicken salad.

Sample 21 Day Fix 5-Minute Meal Plan

10 tips to keep it simple & successful:

1. Repeat the same breakfast, lunch, and snacks every day. Then you only have to prepare one meal!
2. Make one of your meals or snacks a Shakeology. In one scoop you'll have perfect nutrition without even thinking about it. At $4 a serving, that's a bargain compared to what you'd spend if you were buying breakfast or lunch out.
3. Use Team Beachbody's free account to access quick and easy recipes. Click here to set up a new FREE account with me as your coach
4. When you find a recipe that you like or that's a big hit with your family, keep it on file so it's easy to find in the future. Keep a "family favorites" folder with meal plans and recipes the whole family likes. Or use Pinterest and create a board called "favorite recipes" separate from your main recipe board for only those recipes that you ave tried and liked.
5. Network with other busy moms and share ideas. Create a Facebook recipe exchange group. Make it a public group so anyone can join in. Click here to join our 21 Day Fix Friends Recipes exchange group
6. Create theme nights like Pasta night, Taco Tuesday, Sandwich night, Meatless Monday, etc
7. Eat leftovers. Or use them to make a new dish. For example, when I make roasted vegetable, I always make more than enough. The leftovers are perfect for Pasta Prima Vera the next day. Just mix them with some pasta, extra virgin olive oil and garlic.
8. Search Pinterest or Google images for "21 day fix meal plans" and you'll find hundreds of meal plans that you can use.
9. Clean, cut and prep foods ahead of time. Spending that extra hour to wash, slice and prepare food when you get home from the grocery store might seem like a lot of work but trust me it will save you time in the long run. Wash and slice produce, hard boil some eggs, make a large batch of plain rice or quinoa, grill some chicken and portion some snack foods like grapes and cheese, almonds, hummus, etc so that they will be ready to go and you can just reach for them when it's time to eat or cook dinner. Another advantage to prepping food, you won't believe how much space this will save in your fridge!!!
10. Make a grocery list and stick to it. Make sure you have everything you need, ready to go and on-hand to make cooking a much quicker and less frustrating experience.

Ready to give 21 Day Fix a try but not sure where to start? Join our next 21 Day Fix Challenge Group and let's FIX it together step-by-step! Joining is easy, start by answering a few questions:

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

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.

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

Brenda

Hammer & Chisel Prep & Meal Plan for Week 2

Who's ready for week 2!

Looks like Chisel cardio is the plan for tomorrow. Who says you can't get a good cardio workout at home? I previewed this workout a few weeks ago and it will definitely get your heart pumping! It's a 40 minute workout so prepare yourself to get drenched! Here's my meal plan for the week in case you need some inspiration. See you at the #MastersChallege!

Want to join a Beachbody Challenge group? You can choose the program you like best. Sign up is simple, just fill out this form to get started.

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

Brenda

The Master's Challenge - Prep Day & Meal Plan

Tomorrow is kickoff for Beachbody's "The Master's Challenge!" The group is hosted by Beachbody's own Carl Deikler, Sagi "The Hammer" Kaleve and the "Chisel" herself - Autumn Calabrese! This challenge group is open to anyone who wants to join. In case you missed it, here's the Facebook link:

CLICK HERE to go to The Master's Challenge

To join just click on the link and then click "join" on the top of the page. There are over 23,000 people signed up to do this challenge, and with Carl D and 2 of the best celebrity trainers in the lead, this challenge is going to ROCK! This is not a beginner challenge, but if you're used to more advanced fitness or have already completed a beginner program like 21 Day Fix or the next level with 21 Day Fix Extreme, you can definitely take on this program.

Want to join a smaller focus group with me to get even more personal attention?

CLICK HERE for the enrollment form

Even though I have been at this for a year and a half I still consider myself more of a beginner. I have some limitations from rheumatoid arthritis that I have to work around so I'm careful not to take on any workouts that might cause further damage to my joints. But I really feel like it's time to jump out of my comfort zone and take things to the next level. And I know that I can do that with Hammer & Chisel with some simple modifications. In fact, I plan on modifying my way through this entire first round. Even though I won't be doing the workouts to the intensity that Autumn, Sagi and the other trainers in the video do them, I am confident that at the end of the 60 day program I will be leaner and stronger than I am today. There's no shame in modifying, as long as you complete the program you will see results.

Today was prep day. I took my measurements and before photos (I'll share them at the end of the challenge), made my meal plan and did my grocery shopping for the week. Here's my plan for week one.

The only difference is that I modified the workout schedule so that my rest day is on Sunday because that is a better fit for my schedule. You can make rest day any day you want as long as you adjust accordingly. I actually started my workouts on Thursday with Chisel balance, then Hammer plyometrics on Friday, followed by ISO strength on Saturday. So today was my rest day. I'll take advantage of the final few hours of Christmas vacation and get to bed a little early then right back at it tomorrow with ISO speed Hammer. If you're signed up to do the challenge find and friend me on Facebook so we can cheer each other on: CLICK HERE to get to my Facebook profile
If you're interested in trying the program and have questions you can reach me through the Facebook link above or email me brendalajay@gmail.com

Ready to give the Master's Hammer & Chisel a try? Or maybe you're thinking about another program. Whatever you decide, I have a challenge group to help you find accountability and support so you will not fail! Challenge groups are a fun way to make some new friends, improve your health and nutrition all in a convenient social media virtual group. I want everyone to have the personal attention they deserve so enrollment is limited. Simply fill out this application to tell me a little more about yourself and your goals this year. This information helps me to make sure you choose a program that is best suited for you. After I review your form I'll be in touch with more group information.

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

Brenda

Going Gluten Free

Take a deep breath, going gluten free isn't the end of the world. 

Who should cut gluten from their diet and why?

Gluten is a protein found in wheat, barley and rye. It is responsible for helping foods to keep their shape and to bind ingredients together. When people with Celiac Disease eat gluten, their body has an immune response that attacks the small intestine. These attacks lead to damage on the villi, small fingerlike projections that line the small intestine, that promote nutrient absorption. When the villi get damaged, nutrients cannot be absorbed properly into the body. For these folks, products containing gluten are a real threat and must be eliminated from their diet.

If you're like me and suffer from rheumatoid arthritis, chronic pain or other autoimmune disease, the same immune response triggered by gluten can cause a build up of inflammation in your body and can cause your condition and pain to become worse. Not all people with autoimmune condition are sensitive to gluten, but if you suspect that your symptoms become worse after you eat a lot of bread, pasta and grains, you may also benefit from eliminating gluten.

Don't panic!

Going gluten free doesn't have to be complicated. Many people avoind going gluten free because they feel it's too restrictive, inconvenient or expensive. In fact, it's just the opposite. A gluten free diet is really a whole foods, clean diet. In America, 70% of our diet comes from processed, packaged and fast food - gluten containing foods. If you eliminate these things you will easily cut most of the gluten from your diet. Shop instead for fresh fruits and vegetables; gluten free whole grains like whole grain rice and quinoa; and plain, unprocessed meats, chicken, fish and eggs. If you cut the processed foods off your grocery list, you will cut much of the cost. So a gluten free diet doesn't have to be expensive. Here's the catch - you will have to prepare most of your meals. So if you don't like to cook, this can be an obstacle. But surf the net and Pinterest and you'll find plenty of quick and easy recipes and meal ideas to make gluten free living a snap.

Will you really feel better?

YES! If you follow a clean gluten free diet, and eliminate processed foods, it is possible to lose weight and gain energy. You may also notice that you don't suffer from "brain fog" anymore and joint pain and skin conditions may improve. Everyone benefits from a clean diet!

Watch out for products labeled gluten free

Don't fall into the trap of filling up your pantry with a bunch of packaged foods that are labeled gluten free. They're okay for an occasional snack, but the problem is that gluten free product are higher in calories, sugars and fats than their gluten containing counterparts. So overindulge and you can pack on the pounds very quickly!

Tips:

• Make sure to get your grains. Choose beans, vegetables and gluten free whole grains.

• Shop the perimeter of the grocery store. Think fresh fruits and vegetables, meats, fish, chicken, dairy, cheese and eggs.

• Read the label. Look for whole grain gluten free products and watch out for hidden sources of gluten in many canned, packaged and bottled products.

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Brenda

12 Ways to Better Eating-Mental Approach

Lots of people are trying to eat better,... trim off some extra pounds gained over the holidays, or get beach-ready for a moment in the sun. Eating better is hard, and many people get frustrated, fall short or give up. Here are some key ways to make your eat better stick.

1. Set Goals: It starts by having clear and realistic goals. Write a list of things you want to change about your diet. Also incorporate goals that you may have regarding your body and plan your diet around those goals. I recommend setting present goals, short term, and long term goals. If you try and do everything all at once you can be overwhelmed and want to quit. Take it one goal at a time if need be, and one day at a time, this isn’t a race. You may also want to write reasons why you want to make a change in your eating habits. You might share your goals with others who will help you meet them. You can put your goals where others can see them “on the fridge, at work” to motivate you to work harder. This will also get others behind you and involved in your new routine. As you achieve your goals, check them off. This will give you a sense of accomplishment and add excitement leading to your next goal.

2. Have Realistic expectations: Any diet plan needs to work with you and not against you. You need to be realistic when setting up the parameters of your new diet. Your plan needs to work for you and your situation. It needs to fit your schedule and your budget. If you don’t follow your budget, your cooking costs will get too high and you will have to withdraw from the diet you set up. If you don’t cook for your schedule and your eating times you will find yourself without food and scrambling to find a healthy choice. So be realistic with time, and give yourself extra time to prepare food, or have food pre-packed. Also know that obstacles can and will come into your path from time to time to derail you and your progress, so don’t think that everything will be easy and will just happen. This takes work.

3. Be Proactive: Make a list of healthy foods you enjoy, and what foods you can take with you to

work, in the car, school, etc. You can create entire menus revolving around where you will be at what time of the day. Never give yourself an excuse to not have something available for you to eat, no matter where you are when you are supposed to have a meal. Always keep healthy foods on hand. If you don’t you will probably eat whatever is available at the time whether it be fast food, office treats, etc. This can throw off a diet plan and get you in the habit of making bad food choices and eat whatever is fast and convenient. Know where you will be at what time of the day, when you are open to cook, to eat, to shop for groceries, and plan accordingly. When you fail to plan, you plan to fail.

4. Consistency is key: Most people respond well to consistency. Make a plan and stick to it. Try to eat at around the same times daily and keep to the same portion size and caloric intake. Your body

will recognize this pattern and in turn keep your metabolism burning and your energy levels will stay high. You will feel better, and get in a healthy routine. It is easy to sabotage yourself by grabbing nasty snacks to meet uncontrolled cravings. The time you spend on planning and consistency is a true investment that will benefit you for the rest of your life.

5. Be flexible: Of course, even the best plans fall short at times. Life can sometimes get the best of all of us. Sometimes your eating routines need to change. Where you can, try to plan ahead for these events and have items on hand you can take with you when you’re in a rush or are eating out. Example: Bag of almonds, protein bars and shakes, fresh fruit. Also educate yourself on nutrition through the internet, books, and magazines. You can use this knowledge to help you improvise and find foods that are compatible with your diet, for example if you are out with friends or stuck with no time to cook. Find items that are less time consuming that you can take with you in a pinch.

6. Don’t be so hard on yourself: Nobody is perfect all the time. If you mess up, miss a few meals, or even have a bad couple of days, just pick yourself up and get back on track. You’re doing this for

you, and the added stress of not living up to your own expectations can lead to a total diet derailment. Being healthy and eating healthy does not mean you can’t enjoy foods not on your meal plan. So don’t be so hard on yourself. YOU CAN DO IT!

7. Stick with your plan: It takes time to develop healthy behaviors. After about a month of eating better consistently, you will have developed a habit. You will find that everything you initially may have had a hard time doing becomes more effortless and be a normal part of your day to day life.

8. Have fun: Eating right takes dedication, commitment and sacrifice. Don’t stress yourself out over small bumps in the road. You have the power to change any negative into a positive, and you have the choice to have a positive outlook regarding any situation you find yourself in. Find fun ways to keep yourself motivated. Get friends and family involved. Set challenges at home, with friends, or at work to start eating healthier. Take the time to cook and try new and interesting recipes. You are making change for the better, so why not make it enjoyable.

9. Give yourself praise: You are not a dog so don’t reward yourself with treats. Realize that changing your eating habits can be a daunting task for anyone. Just think how long you have had your current habits and know that changing those habits will not happen overnight, but with time. Congratulate yourself on any healthy changes you make, you deserve the praise. Take a new selfie and post it on social networks, your friends will love to see the progress you are making. Tag your friends who helped you along the way. Praise builds confidence and makes you feel good about the healthy choices you are making, and in turn help keep you on your path to betterment.

10. Don’t rush into this: People always start with the best of intentions and will try and do everything at once. They get overwhelmed and quit before they really even started. Small changes add up and can make a huge difference. Work on one thing at a time and keep adding to it. Before you know it you will have many healthy habits that incorporate together to make a healthy lifestyle and a healthier and happier you.

11. Focus on the journey and not the destination: To live a healthy lifestyle is never easy. In order to enjoy this lifestyle with all the ups and downs, we must enjoy the process and the journey on the way to our destination. Once we hit our destination we immediately look to the next mountain top and we either want more, or worst case scenario we think that we have accomplished all we need to and we relax on all of the things that got us there in the first place. Take pride in small victories along the way, they add up.

12. Measure Success and Set New Goals: Making successful changes means measuring your progress towards your goals and recognizing your accomplishments. As you meet short-term goals, you can plan the next steps with more confidence. Constantly re-strategizing your goals takes long-term visualization. That long-term vision needs to be broken down into doable steps.

Now go out and make a difference in your life today!! Did you enjoy this article? Would you like to receive more support from me on a daily basis?! Ask me about my next challenge group! Together we can set goals and achieve them!

Brenda