If you're a parent, you can probably relate to how frustrating it is to have to have to make sacrifices when you want the most for your family. Each year, for 12 years, when other families went on vacations, we kept telling our kids "maybe next year." That was just the price we paid so I could be a stay-at-home mom. I wanted to change that more than anything. I looked for ways to work from home so I could care for my family and earn some money too. I kid you not, I tried 8 different home based business before I finally landed on something that felt right.

I love helping people solve problems. Becoming a Beachbody coach was a way for me to do that, and in 2 short years I have pushed to make it work and supplement our income so we don't have to make those kinds of sacrifices any more. My husband and kids couldn't be more supportive. When they go off to work and school they know I am hard at work and 100% focused on helping people, whether it's with fitness or in building a business. And it's so rewarding for me to be able to work from home and to finally afford a dream vacation for our family every year.

"All your dreams can come true if you have the courage to pursue them."

 ~Walt Disney

If you are self-motivated and have the courage to succeed, I can help you build a business that your entire family will benefit from. I am looking for 5 people who I can personally mentor and help start your business. We'll work together to set goals to transform your own health and fitness, as well as your finances. The great thing about this business is that you are in complete control. You choose to work as much or as little as you are comfortable with. I will help you make the most of your business in a way that fits in your busy lifestyle.

Oh, if you're wondering what it costs - $40!
Yep, if you can afford to buy a new pair of shoes, you can easily start a business!

Want to learn more? I am going hosting a sneak peek event this Wednesday, August 24th to give everyone a behind the scenes look at what coaching is all about. There is absolutely no obligation to sign up. You simply follow along with the posts tomorrow on our Facebook page to learn more. Feel free to comment along the way to make sure we answer all your questions.

Email me at: brendalajay@gmail.com or send me a private message to be added to the live event.
Ready to jump in right now and be one of my 5 all-stars? Fill out this form so we can get started right away:

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Brenda

How do you stay motivated when you just aren't feelin' it? Part 1

It's not often that I talk about my husband on social media. To be honest, Bill hates social media and doesn't want anything to do with it. But even though he doesn't understand it, he knows I couldn't do my job without it. It's my virtual office, my e-gym, and a way to reach people and help them. Nevertheless, Bill still just rolls his eyes when I jump up and down like an Olympic gold medalist because Autumn Calabrese and Chalene Johnson just "liked" one of my posts!

But all kidding aside, I'm going to break the rules and talk about Bill this one time because he is the biggest reason I stay motivated. Everyone needs a Bill. Someone in their life to hold them accountable and offer encouragement so they keep going. For example, this weekend I really wasn't feelin' it. Being a health and fitness coach is not something that comes easy to me. I'm battling a chronic illness, I've struggled with my weight most of my life, I am not the fittest, thinnest, or most athletic coach out there, but I do it because I love helping people solve their problems. And this weekend I was really doubting myself, and worried that people might not trust me and want my help. In fact while out with friends the other night, someone asked me why I became a Beachbody coach. I couldn't find the words to explain what I have been so passionate about for the last two years. So I copped out and I turned to Bill and said "It was his idea! Bill thought I should be a coach." And it totally shocked me when he replied, "I knew she had to do it and she'd be really good at it. Yeah, she's all over social media, but she really know what she's doing." Just the push I needed.

But this blog is not about me. This is just an example. My point is, who is there for you to turn to when you're doubting yourself? Will they remind you why you started and offer encouragement so that you do not fail?

How do you find an accountability partner?

Post about it. Post your story on social media. Tell people why you're exercising or eating healthy, or why you want to improve your health. Step outside of your comfort zone, be honest and real, and share your story on social media. I challenge you to try it sometime and I promise you someone will pay attention and respond. And that one comment or like is sometimes just the little push you need to keep going.

Don't keep it in the closet. Be open about what it is you are trying to accomplish. Everyone needs health and fitness, including you. Make your friends and family aware of why it is so important that you keep going and succeed. Don't be afraid to ask them to help keep you accountable. Maybe someone will even want to join you.

Join an online accountability group. Online accountability groups are the most convenient way to get fit and stay fit. Everyone in the group is working on improving their health and fitness. You can workout at home whenever it's convenient, and focus on good nutrition. Your peers in the group will have struggles and successes just like you, but they are there to keep each other accountable by interacting in the private group setting.

Are you struggling with staying motivated? Want to try one of our online fitness and nutrition accountability groups? I'd love to know what health and fitness goal you are aiming for. If you want some more information about an accountability group, start by filling out this form.

Online contact and registration forms from Wufoo.

Brenda

From Tired & Tangled to Happy & Healthy

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

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

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

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

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

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

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

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

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

Brenda

14 Tips to help you stick to a healthy eating plan

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

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

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

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

To join, start here:

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

Brenda

Shakeology Special Offer!

If you're thinking about giving Shakeology a try, now is the time! There's never a discount on Shakeology, but here's a great way to buy a one month supply and get a fitness program for free! The details about the offer is below this post, but first I think it's important to answer some questions you might have...

What is Shakeology and why is it such a big deal?

Google search "meal replacement shakes" and you will find page after page of choices. So I understand why people have so many questions about Shakeology. It's true that it's one of the higher priced products out there, but it's also much better in quality. I was skeptical at first just like many of you are, but once I decided to give it a try, it wasn't long before I could feel and see the way it was improving my health. My skin, hair and nails were noticeably healthier. I was no longer bloated after eating meals and I could control cravings. I didn't feel "starved" in the afternoon. I was sleeping better and had more energy throughout the day. And best of all, it helped me manage inflammation that had been causing me pain for years! I was pleasantly surprised and I was also curious about what's in Shakeology that sets it apart from all the others and this is what I learned.

Why is it important that we supplement our diet with Shakeology?

Our food today lacks nutrients. Food suppliers have chosen to modify the way that they grow and process  the foods that we eat in order to compete in our economy. Unfortunately for us as consumers, that means we sacrifice the natural health benefits found in real, organic foods. Even foods we think look fresh and healthy like fresh produce, meats and dairy has been modified to yield bigger crops and longer shelf life, and in doing so they sacrifice nutrition. That means we’re putting more food into our bodies that has LESS of what we need, and MORE of what we don’t need.
If you really want your health to improve, start by becoming aware of what you’re eating and drinking and how it’s affecting your body. Learn to choose foods that strengthen and support your health and not sabotage it. It is possible to fight disease and aging with food - real food.
So how can Shakeology help strengthen and support your health?
Shakeology is designed to nourish the body inside and out. The best nutrition should give you more energy, leave you feeling well and maintain good digestion. When researchers were developing Shakeology they identified five vital ingredients that the body needs in order to thrive. They combined them and came up with a formula for a supercharged, multivitamin and protein-rich heath supplement that is as delicious as it is healthy.

What's in Shakeology that makes it so healthy?

1. Whole foods – So many supplements on the market are incomplete. When foods are re-engineered and modified they become unbalanced and less nutritious. Most of the nutrition in Shakeology comes from high-quality foods, herbs, grasses, fruits and vegetables, that are processed minimally to preserve their goodness.

2. Vitamins and minerals – Shakeology is supplemented with extra vitamins and minerals for balanced nutrition.

3. Enzymes – Enzymes are extremely important to your health. But when we cook food it destroys enzymes. Even if you eat all raw food, the enzyme content is still too low for most people to benefit from. Enzymes are behind every single process in the body!  Your digestion, metabolism, creation of new blood cells, etc., everything is fueled by enzymes. That’s why the addition of enzymes to Shakeology was so critical!

4. Prebiotics and Probiotics – We’ve all heard that probiotics found in foods like yogurt are so important to good digestion. But did you know that the body can, and should, produce its own probiotics? That happens when the body uses prebiotics. When we eat heavily processed, fast and junk food it breeds unhealthy bacteria in our body. Prebiotics found in Shakeology fight that unhealthy bacteria and maintain good balance in your digestive system.

5. MSM (Methylsulfonylmethane) – MSM is a naturally occurring sulfur compound found in fresh, raw fruits and vegetables, milk, fish, and grains. But within hours of harvest, MSM changes and is virtually gone—which is why it’s very difficult to get MSM naturally. Long ago, man ate foods as soon as they were harvested. But today, it’s picked, processed, and packaged for months before it hits the table. Which means, by the time food gets to you, MSM is long gone. MSM is very important to our health because it maintains proper "spacing" and connection between cells. When we aren't getting enough MSM it can cause pain, stiffness and inflammation in the body. When your cells stay healthy and flexible, your entire body will do the same.

As you can see, Shakeology is just pure nutrition. There's nothing scary or hidden in it. The best way for you to find out how Shakeology can help you look and feel better is to try it for yourself. I want you to be just as pleasantly surprised by your results as I was.

August Special Offers:

As you can see, Shakeology isn't a "magic" weight loss potion, but it is super dense nutrition. And to achieve the best results it's best to incorporate Shakeology into a healthy lifestyle including healthy nutrition and daily fitness. That might sound overwhelming, but really it's just a matter of making some simple lifestyle changes and having the right mindset. Joining an online challenge group is a great way to get off to a good start. We'll help you create a plan that allows you to fit good nutritiona dn fitness into your busy life and we'll provide all the tools, tips, motivation and support to make sure you achieve success. Here are 2 exciting offers for the month of August to help make it as easy and affordable as possible for you to get started.

Buy One Month Supply Shakeology Get One Fitness Program Free

If you purchase a one month supply of Shakeology in the month of August you will receive a complete fitness program on DVD for free. Your choices include Country Heat, 21 Day Fix, 21 Day Fix Extreme, Cize, PiYo, 22 Minute Hard Corps, and 3-Day Reset! This is a $60 savings!

Buy Shakeology & Get One Fitness Program Free Plus 4 months BOD!

This is seriously the best value!!! It's like having a complete gym membership free for 4 months and it's way more convenient! If you make a commitment in the month of August to try Shakeology for 3 months and enroll as a preferred customer/ coach, you will a complete fitness program on DVD for free (Country Heat, 21 Day Fix, 21 Day Fix Extreme, Cize, PiYo, 22 Minute Hard Corps, and 3-Day Reset), a 30 day trial of Beachbody On Demand plus an additional 3 months for free, and you will receive a 25% discount off future purchases! This is a $98 savings!

Beachbody is confident that you'll be pleased with the results but if not, there is a 30 day money back guarantee. You've got nothing to lose!
Let's get started!

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

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

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

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

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

This challenge is not about losing pounds

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

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

Together we will get strong!

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

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

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

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

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

Want to learn more about Shakeology?

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

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

Online contact and registration forms from Wufoo.

Brenda

Ready to Get Your Beach Body Back?

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

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

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

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

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

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

Want to learn more about a challenge group?

Want to learn more about Shakeology?

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

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

Online contact and registration forms from Wufoo.

Brenda

Give Thanks for Good Health!

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

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

Fitness and food are the best preventative medicine

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

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

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

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

$30 Cash Back
This weekend only!

This offer is valid only for my new and existing customer! Email me for more information:
brendalajay@gmail.com

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Get Through Thanksgiving Without Gaining Weight

from the Beachbody blog

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

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

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

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

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

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

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

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

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

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

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

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

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

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Brenda

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

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

Caprese Chicken

Caprese Chicken

Course: Main Dish
Categories: Chicken
Source: Fixate Cookbook

Serving size: 4
Preparation time: 10 mins
Cooking time: 10 mins

Ingredients

4 Chicken Breasts (boneless, skinless)
1/2 tsp extra virgin olive oil
house seasoning (black pepper, garlic powder, sea salt)
8 tsp pesto sauce
4 slices fresh tomato
4 slices fresh mozzarella
4-6 slices fresh basil leaves

Directions

Brush chicken with olive oil and sprinkle house seasoning on both sides

Grill chicken or cook on a grill pan 3-4 minutes on each side until chicken is cooked through

Place chicken on an oven proof pan and top each piece with 1 slice of tomato, 2 tsp pesto sauce, 1 slice fresh mozzarella. Place in oven or under broiler until cheese begins to melt and tomatoes are softened.

Remove from oven, garnish with fresh basil and serve

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Chipotle Chicken

Chipotle Chicken

Course: Main Dish
Categories: Chicken
Serving size: 4
Preparation time: 5 mins
Cooking time: 15 mins

Ingredients

4 Chicken Breasts (boneless, skinless)
2 TB Chipotle Seasoning (recipe below)
2 TB Chopped Fresh Cilantro (optional)
4 TB Extra Virgin Olive Oil
Juice of 2 fresh limes

Directions

Place chicken in a bowl or large zip lock back

Mix together chipotle seasoning, extra virgin olive oil, cilantro and lime juice and pour over chicken. Mix well so chicken is completely coated with marinade. Let sit in refrigerator for at least 2 hours.

Heat grill to 450, cook chicken approximately 4 minutes on each side or until cooked through.

Shared from Recipe Keeper - The easy way to collect, organize and share your recipes on your mobile, tablet and PC.

Chipotle Seasoning

Ingredients

2 TB Chipotle pepper or Chili Powder
2 TB Ground Coriander
2 TB Garlic Powder
2 TB Onion Powder
1 TB Oregano
1 TB Black Pepper
1 TB Cumin
1 TB Paprika
1 tsp Cayenne Pepper (or more for added heat)

Directions

Mix all ingredients together and store in a mason jar or shaker jar.
Use as a marinade with olive oil, fresh lime juice and cilantro or simply use to season beef, chicken, pork or seafood.

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Brining for Sensational Grilling

from the Beachbody blog
How to brine chicken, quick chicken brine recipe—why do we need quick? Because usually when I realize I need to brine something it’s too late to make and cool the brine, and then go through the hours of brining. I always brine chickens that I intend to fry. Always. Well, almost always, sometimes, the urge comes too fast and powerfully even to do this, but normally I have at least four hours before I need to get the chicken floured and plunked into the fat. Here’s what I do when I need to brine fast .

As I write in Ratio: The Simple Codes etc., my ideal brine is 5%. That means 50 grams of salt in a liter of water, 1 ounce of salt for every 20 ounces of water, or for those poor souls without a scale, 2 tablespoons Morton’s coarse kosher salt for every 2.5 cups water.  It’s powerful enough to work, but not so powerful that you will make the meat too salty if it stays too long in the brine. (It’s also the perfect ratio for making naturally sour pickles!)

But.  If you want to brine more quickly, make a stronger brine.  I double it to a 10% salt solution, 100 grams salt per 1000 grams/milliliters water (gosh I love metric).  But there’s still a time issue: if you want to add aromatics and ensure you dissolve the salt, you’ve got to heat the brine (and water takes forever to cool; can’t wait that long).

So: When that powerful, powerful urge to have fried chicken strikes at midday, I make a 10% brine but use only half the water.  I bring this, along with herbs and garlic and lemon to a simmer, let it steep for 10 minutes, then add the rest of the water as ice (another handy use for a scale, weighing frozen water).  By the time the ice is dissolved, minutes, the brine is cool.  I throw it all in a plastic bag and leave it at room temp for 2 to 3 hours, remove it, rinse it, and let it rest for another hour or so, to give the heavy salt concentration on the exterior time to penetrate and equalize.

And there it is. Ta. Da!  Quick-brined chicken.

Lemon-Herb Brine for 1 Chicken, whole or cut into pieces

15 ounces water (or 1/2 liter)
3 ounces salt (or 100 grams)
fresh herbs (I used sage above)
4 cloves garlic
1 small onion sliced
1 lemon halved
2 bay leaves
2 teaspoons black peppercorns, cracked beneath a saute pan
15 ounces ice (500 grams ice), or 15 ounces of ice water
1 chicken (3 to 4 pounds)
Combine all of the above except the ice and chicken in a small pan and bring to a boil over high heat. Cover and remove from the heat and let sit for ten minutes.
Put the ice  (or ice water) in a bowl or large measuring cup.  Pour the herb brine over the ice.  Stir till the ice is dissolved.
Put the chicken in a plastic bag, pour the brine in, seal the bag, and let sit at room temperature for 2 to 3 hours.
Remove the chicken from the bag, discarding the brine.  Pat it dry and let it sit out for another hour before using (or you can refrigerate it till needed).  Great for roasting, but especially fine for frying.

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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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