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.

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Brenda

Make August a Happy Ending to a New Beginning!

Here we are, it's August and already the craft stores are setting up the Christmas displays! Like it or not, it's back to school month and our summer is coming to a close. So here's what I'm thinking...

Let's make August a happy ending to a new beginning!

Back to school time is bitter sweet. As much as I hate to send them back, I have to admit, I feel a little selfish and relieved because I can finally find some time for myself. Who's with me?! Not a lot of time, as little as a half an hour a day is just enough to enjoy some quiet time and to refocus on my health and well being. It's easy to get off track with eating healthy and working out in the summer, and August is a great time to start thinking about turning it all around and making some lifestyle adjustments to put your health at the top of your to do list again. Let's face it, you can do a much better job of parenting when you are in good mental and physical health.

Whether you are starting a new health and fitness program or just getting back into the swing of things after the summer, it helps when you have the accountability of some friends who are going through the same journey. Kicking those bad eating and lifestyle habits is not easy, that's why having friends to workout with or someone who's there for you just for support is really important. Having an accountability partner can really help to keep you going on those days when you feel like throwing in the towel. An online challenge group is a great place to go to find accountability and support. It's a virtual group where we exchange recipes and meal plans, tips and advice on how to work fitness and good nutrition into your busy schedule, and share our struggles and accomplishments. It's a great way to socialize and meet some new friends and have a lot of fun too!

Here are 3 more challenge groups coming up in August! If you want to focus on nutrition, start with our 21 Day Fix group, if you're looking for something fun and energetic give Country Heat a try or if you really need something calming and refreshing join our 3-week Yoga and PiYo retreat at the end of the month. There really is something for everyone and all levels of fitness. A challenge pack is required for most challenge groups. It provides you with all the tools you need to complete the challenge and reach your goal. Beachbody gives us their best promotions in August so it's a great time to purchase a challenge pack or add on Shakeology to your program.

August Schedule:

• August 8 - 21 Day Fix/ 21 Day Fix Extreme 28-day Super Group (free group)

• August 15 - Coach Open House

• August 22 - Country Heat Country Cooking & Dance Fitness Throwdown!

• Serenity NOW! 30-day group (session 1) featuring 3-week Yoga Retreat & PiYo plus Shakeology

Check out this list of special offers for the month of August!!! Get a head start on your health and fitness before the kids go back to school, and be ready to look and feel your best by the holidays.

Offer #1

Buy a one month supply of Shakeology and get one of the following fitness programs for free:

Offer #2

Commit to buying Shakeology for 3 months and enroll as a preferred customer and get one of the following fitness programs plus 4 months of Beachbody On Demand free

Free fitness program offer includes: 21 Day Fix, 21 Day Fix Extreme, Country Heat, PiYo, Cize, 22 Minute Hard Corps, 3-Day Refresh and Beachbody Club.

In addition, when you purchase a challenge pack you will also havae unlimited enrollment in our online challenge groups at no additional cost. Join as many as you'd like for free!

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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!

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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

Take time to do what makes your heart happy!

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

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

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

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

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

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

Want to join me?

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

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Brenda

5 Reasons why Shakeology will help you stay on track through the Holidays

Let's face it, December is not the time to be losing weight! But watch out - indulging on party food, alcohol, sugary treats and junk food over the holidays can easily add a pound or two to your body weight in no time! That doesn't sound like much but studies show that those extra pounds are likely to stay with you. And although you may not have the time to workout like you should this month, it is possible to enjoy all the holiday foods you love and still maintain your weight.

Let me introduce you to our secret weapon in the war on holiday weight gain - Shakeology. Shakeology is a nutrient dense, super food meal replacement shake. It's a protein shake but it's also a whole lot more. It may look the same as any other drugstore brand protein powder but Shakeology's formula contains things protein shakes do not like nutrient dense whole foods, enzymes, prebiotics and probiotics, and MSM (a natural compound that helps repair cells and reduce inflammation). Replacing just one meal a day with Shakeology can help you stay on track with your nutrition all year long, but especially during the holiday season. Here are 5 reasons why:

1. Shakeology will help reduce cravings. Proteins and fiber help to reduce cravings for junk food and sugary treats and keep you full for up to 3 hours. Drink one before you head out to a holiday party and you won't feel tempted to nosh on everything in site! And Shakeology taste so good it's like a treat itself.
2. Shakeology is quick and easy. It's the perfect meal if you're in a hurry to get to work or if you want to carry something with you when you go out to do some Christmas shopping. It takes about one minute to mix a packet of Shakeo with some water and ice in a blender, that's it. For some added flavor you can throw in a half of a banana, some natural peanut butter or even some mixed berries. The flavor combinations are endless! If you're someone who routinely skips breakfast because you don't have time, this is the perfect solution. Nutritious and delicious!
3. Shakeology balances your nutrition. Holiday foods can be loaded with calories, sugar and fat and lacking in vital nutrients. Over indulging can deplete your body of vitamins and minerals it needs to fuel you body during this demanding time of the year. Shakeology contains the maximum amount of whole foods and guarantees that you are fueling your body with the nutrients it needs.
4. Shakeology aids in digestion. Sugary treats, high fat foods and alcohol that we consume this time of the year can wreak havoc on your digestive system. Holiday eating can cause a breeding ground for unhealthy bacteria in your gut. Shakeology contains probiotics and prebiotics (prebiotics help your body to make it's own probiotics) to create an environment for healthy bacteria to thrive. It's the healthy bacteria that keeps your body digesting food properly and keeps your metabolism from dropping off.
5. Shakeology increases energy. And it does that without the use of caffeine or stimulants, and without a sugar high! Nothing processed or artificial. Just good nutrition. It's amazing how much more energy you will have just by making better food choices. And Shakeology makes it easy to do that. All the nutrients your body needs to thrive can be found in one packet.

Ready to give Shakeology a try? Order a sampler pack to try some of our favorite flavors. Or add Shakeology when you purchase any Beachbody fitness program. In addition, you'll receive an invitation to join my next online fitness, Shakeology and clean eating support group for free! Email me for more information brendalajay@gmail.com or tell me a little more about yourself by filling out this form:

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Brenda

Fall into Healthy Habits!

Look & Feel Your Best at Any Age!

"When you take charge of your health, good habits become automatic."

October challenge groups are here!

• 10/5/15  90 Days to a New You (90 day fitness & nutrition group) Apply Here
• 10/12/15  Fit for Fall (30 days to look & feel your best for the holiday season) Apply Here

Why sign up for a challenge group?

When you've made up your mind to get in shape and take control of your health, an online challenge group is the perfect way to get off to a good start. Especially is you don't have the time or money to join a gym or hire a personal trainer. 

We follow a guided 3 part plan each and every day: 1. Fitness, 2. Nutrition 3. Support

1. Follow a simple fitness schedule. You select a Beachbody fitness program that meets your specific needs and the workout schedule is included. Just complete the assigned fitness program and feel yourself getting stronger each and every day! 
2. Follow a simple meal plan that shows you what to eat, when you should eat and how much you should eat - no guessing and no counting calories or points. No packaged, frozen or prepared meals to buy - just real, fresh food from your local grocery store. Everyone in the group is required to buy a one month supply of Shakeology, a nutrient dense meal replacement. I would never promote this if I didn't think it was important (*See footnote).
3. Support. The #1 reason why people are able to reach their goals is because of the support. In a challenge group, you'll find 2 kinds of support - support from me, your coach; and support from your peers, other people just like you and me who are working on improving their own health. 

If you are willing to make a commitment to invest in yourself and challenge yourself to your fullest potential, then I will give you all the support you need to make sure you complete the program and reach your goal! No one throws in the towel on my team! A fitness coach is a little different from a personal trainer. As a coach, I'm available 24/7 to help you, not just for an hour each day. Being a Beachbody coach means that I have already gone through the process and been successful. I may not have reached my own personal goal yet, but I have mastered the system and made fitness and nutrition a lifetime commitment; now I help other people with the process. I know how hard it is to get started and I have learned lots of tips and trick that I can share with you to make the process as easy as possible. I will give you recipes, meal plans and grocery lists to make your meal prep as easy as possible. If you're new to fitness, I can help you to modify the exercises so that you can perform the program safely and effectively. 

*Shakeology ensures that everyone gets the daily requirement of pure nutrition. It IS NOT a weight loss shake! Drinking Shakeology alone, without eating a clean balanced diet and exercising each day, is pretty much a waste of your money. But incorporating it with the fitness and nutritional plan I mentioned above can support your weight loss journey. It's a superfood boost to help you fuel your body during the challenge when you need it most. Similar to a protein shake, Shakeology does contain whey protein, but it also contains vitamins, minerals, pre and pro biotics, anti-oxidant superfoods and a highly dense amount of nutrients. It's fuel for your body and you will notice a difference in your health and mood after using it for just  a few weeks. You will have more energy, eliminate cravings for things like carbs and sugar, your skin, nails and hair will be healthy and strong and it will help you to maintain a healthy weight. Give it a try. There's a money back guarantee so you can't go wrong!

Take a look at some of my favorite Shakeology recipes

Follow Brenda Ajay's board Shakeology on Pinterest.

October Challenge Groups are Here!

10/12 - 90 Days to A New You!

90 Day Online fitness & nutrition support group starting Monday October 12

• Choose a fitness program that you enjoy!
• Workout in your own home & at your own pace. Just 30 minutes a day!
• Learn about clean eating
• Receive 12 weeks of meal planning, recipes & shopping lists
• Limited enrollment
• 24/7 support

Apply Here

10/17 - Fit for Fall

30 Day Online fitness & nutrition support group starting Monday October 17

• Choose a fitness program that you enjoy!
• Workout in your own home & at your own pace. Just 30 minutes a day!
• Learn about clean eating
• Receive 4 weeks of meal planning, recipes & shopping lists
• Limited enrollment
• 24/7 support

Apply Here

Email me for more information:
brendalajay@gmail.com

or fill out this form to apply to a challenge group

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Brenda

What in the world is Shakeology & why would I ever drink it?

How We Find the Ingredients in Shakeology

by Darin Olien for Beachbody

OK, how did the more than 70 ingredients end up in Shakeology? I started with some questions. I asked myself, “What do most bodies require in this day and age?” “What is not being delivered in food today (and even good, organic food)?” “What are the gaps in nutrition that need to be filled for the majority of people?”

But the first question was, “Why do we even need a shake with that much nutrition anyway? What’s wrong with the food we eat anyway?”

The fact is, these days, our food is lacking nutrients. The nutrient density of our food has continued to plummet as the value of money has trumped the value of quality. It is insane, but true!

The facts are well documented. Pushing farm production has depleted soils. Crops of non-nutritive foods have replaced nutrition-dense foods. And pesticides and genetic modification are wreaking havoc with the chemical and genetic markers that have evolved over the centuries. That means we’re putting more food into the pipeline that has less of what we need and more of what we don’t need. On a biological level, our bodies hardly recognize the food we are swallowing.

Ask yourself . . . how do you expect your body to live tirelessly, vibrantly, with the power to defend itself from disease if what is being fed into it is like putting dirty gas in the tank of a Ferrari? What a waste of a beautiful sports car!

If we want our health to improve, we need to be aware so we can choose differently, and in this case, we chose to create something to fulfill the deep desire of everybody’s need to be fed more nutrition. So we started by filling in those gaps, giving the body what it really wants and requires!

The result is 70-plus ingredients, feeding the body the equivalent of a supercharged multivitamin and protein-rich health smoothie. As important as the ingredients are, what drove their inclusion was the body’s need for these vital ingredients, the cornerstones of Shakeology’s creation:

1. Whole foods.

So many supplements on the market are just fragmentations of the complete matrix of real food. Think of it like taking the most popular scene from a 2-hour movie and calling THAT the movie. It’s incomplete without the character development, plot, and nuance that make it a holistic experience. The same goes with food. On a biological level, your body needs the whole “movie” to get the complete benefit of the vitamin or mineral that is the star. You just cannot replace or re-engineer the incredible balance and creation of whole foods. So we selected high-quality, potent foods, herbs, grasses, and ingredients, and then processed them minimally to preserve the integrity, phytochemicals, natural vitamins, minerals, alkaloids, phytosterols, etc. This was a huge aspect of Shakeology getting the whole, deliverable nutrition in bioavailable ways.

2. Vitamins and minerals.

We included quality nutrition from potent and varying whole food sources (“nutrition, right off the vine” as I like to call it). And then we backed that up by adding in a well-balanced vitamin and mineral profile since whole foods fluctuate from crop to crop.

3. Enzymes

Enzymes are critical for optimal health. But since enzymes flood the food only in the last days of ripening before harvest, enzyme supplementation is critical for the majority of people. Even if you eat all raw foods, the enzymes are still low. And cooked food has zero active enzymes. Why enzymes? They have been called “The Fountain of Life!” They are behind every single process in the body! Yes, everything requires enzymes! The labor force of the body that digests, absorbs, allows for signals to be sent, creates new blood cells, etc., is all governed by enzymes. You would be shocked at how starved your body has been for enzyme support. That’s why the addition of these vital forces to Shakeology was so critical!

4. Prebiotics and Probiotics

We’ve all heard about foods with additive probiotics, like yogurts for instance. Did you know that your body can actually manifest its own probiotics if you feed it prebiotics? With the way people eat today they have created a thriving environment for unhealthy bacteria in the body. That has created all sorts of debilitating breakdowns of the body: candida, fibromyalgia, even the foundation for mental and emotional fatigue . . . and on and on. The prebiotics of the amazing yacon root (which I will get into in future posts) is food for the “healthy” bacteria, and in turn creates an environment for healthy probiotics to flourish. By getting our internal “ecosystem” in balance, you have the potential for a vibrant, thriving body and life! It’s complex, and even difficult to fathom an ecosystem inside your own body, but it cannot be underestimated. You need prebiotics to help you foster probiotics!

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. That’s why it is very difficult to get MSM naturally, because where ancient man ate what he picked almost instantly, today it is picked, processed, packaged, and palleted for months before it hits the table. MSM is long gone. But why is it important? MSM is critical to the connective tissue and the fluidity (or space) between cells! MSM gives them “room to breathe.” When the body becomes very rigid, tight, painful, and stiff, oftentimes MSM is at very low quantities in the body. Since we are not eating our own foods immediately after harvesting, we MUST supplement this vital component, or the body has a hard time staying healthy and flexible on a cellular level, which translates throughout the body on a
biomechanical level as well.

Ask me about our preferred customer discount where you can save 25% on Shakeology and other Beachbody products.

brendalajay@gmail.com

Brenda

5 Ways Water Can Help You Get Your Dream Body

Summer is upon us, which means the mercury is rising, along with the need to drink more water. Besides the fact that water is necessary to keep you from dying from dehydration, water also does so many amazingly good things for your body.

5 Ways Water Can Help You Get Your Dream Bod

Five reasons why more H2O is the way to go!

1. Water curbs the munchies.

The brain is a fascinating thing. Many times when you think you’re hungry, you’re really just thirsty. So the next time you feel the munchies coming on, grab a glass of the clear stuff and see if that doesn’t derail your desire to dig in.

2. Water fuels your muscles.

If your body is dehydrated, you’ll experience muscle fatigue and cramps and won’t be able to get in a good workout, which makes it extra hard for your body to get defined. So if your goal is to get ripped and stay that way, pump up your water intake.

3. Water lubricates your joints.

Does your body snap, crackle, and pop a lot these days? Perhaps you need more water. Research shows that water is key to keeping your joints lubricated properly.

4. Water wakes you up.

The next time you’re jonesing for some shut-eye in the middle of the day (or when you’ve just woken up and should be full of energy), don’t reach for a caffeinated beverage. Instead, hydrate yourself with a few swigs of refreshing water. Since our bodies are comprised of approximately 75% water, when we’re dehydrated, our bodies go into conservation mode—and that’s why we feel tired. Think of how droopy a plant gets when it’s parched, and how quickly it perks up once it gets a splash of the good stuff.

5. Water flushes toxins out of your body.

We live in a toxic world and these toxins can easily build up in the body, hindering the function of your kidneys, liver, and bowels. But when you’re properly hydrated, it’s much easier for your kidneys to filter your blood, for your liver to metabolize fat, and for your intestines to move nutrients and waste through your intestinal tract.

So if you’re trying to get in shape, and stay in shape, drink more water.

How much water do you need to drink daily?

Depending on your level of physical activity and the temperature outside, the amount of water you need to consume daily may vary, but here’s an easy way to guesstimate how much of the clear stuff you may need.

Take your weight, and divide it by 2—and that’s around how many ounces your body needs daily.

But drinking water isn’t the only way to hydrate yourself. Eating water-rich foods gets it into your system as well.

Fruits and veggies with high water content:

• Watermelon • Grapefruit • Cantaloupe • Strawberries • Peaches • Oranges • Pineapple • Raspberries • Blueberries • Celery • Cucumbers • Broccoli • Zucchini • Tomatoes

Or, you could make a Shakeology® that includes some of these high water content fruits and veggies, and blend it with water and ice. Because at the end of the day, HOW you get your water doesn’t matter as much as simply making sure you DO get your water. Cheers to your health!

Shakeology recipes with high water content:

Strawberry Thunder

1 scoop Chocolate or Chocolate Vegan Shakeology
1 cup strawberries
½ cup blueberries
1 cup water

Minty Watermelon

1 scoop Vanilla Shakeology
1 cup watermelon
6 fresh mint leaves

Aqua Fresca

1 scoop Strawberry or Tropical Strawberry Vegan Shakeology
¾ cup water
½ medium peeled cucumber
1 Tbsp. lime juice
1 cup ice

Strawberry Peach Paradise

1 scoop Greenberry Shakeology
½ cup strawberries
½ cup peaches
1 cup water

These recipes are great but are you ready for more?
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Brenda

Superfoods for Gorgeous Skin

In search of the fountain of youth? You are not alone. People everywhere are using skin care products at an earlier age to try and fend off the effects of aging. Consumers will go to great lengths and will pay a small fortune in hopes of looking younger, eliminating wrinkles and reversing sun damage. Although there are some really effective skin care treatments on the market, there's truth to the old saying "beauty comes from within." Ultimately, your health and diet have a tremendous impact on your physical appearance.

It’s no secret a healthy diet and active lifestyle does wonders for your appearance. Not only does eating clean help you keep the weight off, but it also enriches your beauty. When you take care of yourself your health radiates from the inside out!

Good nutrition naturally nurtures healthy, glowing skin to help keep it free of acne. That’s why many skin-nurturing beauty products on the market have ingredients like citrus, acai berries, camu-camu and other potent superfoods in them; these ingredients are as good for you insides as they are for your exterior.

Good nutrition also can do wonders for strengthening your hair from heating products you may use every day and it also supports healthy growth and texture. Finally, when you’re eating right you may also notice your nails become stronger, grow faster and maybe don’t crack and break as often.




This is all thanks to good nutrition! So what should you be eating to enrich your hair, skin and nails? Here are a few ingredients that are great for all of the above. You can find these ingredients in many foods at your local grocery store and you can find all of them in Shakeology. So, whether you are using Shakeology in an effort to lose weight, or just improve your overall health, or to ensure that you get proper nutrition; just one serving of Shakeology each day can provide you with lasting benefits. Take a look at this list of super foods, vitamins and minerals found in this rich, nutritious shake:

Acerola cherry: stimulates the production of collagen to fight wrinkles AND helps build strong teeth
Bilberry: improves vision and fights glaucoma, along with other eye disorders sometimes associated with age
Biotin: Helps promote the health of hair, skin, and nails.
Chlorella: Phytonutrient that helps support healthy skin.
Citric Acid: Helps provide antioxidant protection for the skin.
Folic Acid: A deficiency may cause gray hair.
Cocoa: Antioxidant support for healthy skin.
Gingko: Antioxidant support for skin and promotes healthy circulation.
Goji Berry: High in antioxidants which help minimize damage from free radicals that injure cells and can damage DNA. Stimulates memory.
Grape Seed Extract: Stimulates the growth of collagen and elastin in skin (anti-aging) reducing wrinkles.
Green tea: Comes from the Camellia Sinensis tea plant, which is rich in polyphenols, antioxidants and that detoxify cell-damaging free radicals in the body. Improves overall skin and health.
Magnesium: Can help cells repair faster.
Pantothenic Acid (Vitamin B5): Helps reduce signs of aging, skin disorders, and gray hair.
Pomegranate: improves bone mass, which often is a problem with advanced age
Riboflavin: includes anti-aging properties
Rose hips: nourishes skin and heals blemishes
Schisandra: Helps to prevent aging.
Vitamin A: Is often used to help skin conditions including acne, eczema, psoriasis, cold sores, wounds, burns, and sunburn.
Vitamin B2 (Riboflavin): Used for treating acne, maintaining healthy hair, skin and nails. It also has anti-aging properties.
Vitamin B5: reduces the signs of aging and diminishes the production of gray hair
Vitamin B6: Beneficial for acne and various other skin conditions.
Vitamin C: Powerful antioxidant that can be used to help repair and firm the skin.
Vitamin E: Can help to stimulate the production of collagen and elastin. Collagen is a primary component of your skin and may help prevent scarring from wounds and acne.
Vitamin K: Helps promote healing and helpful for mild bruising and swelling.
Wheat grass: helps prevent gray hair

Ready to give Shakeology a try?
Email me for more information: brendalajay@gmail.com

Brenda

55 Healthy Snacks Under 150 Calories

Eating healthy doesn’t need to be complicated or boring! Here are 55 easy-to-prepare snacks, each under 150 calories, that will keep your taste buds happy. Check out our eating clean recipe page for even more great ideas!

1. Mini tostada

Spread ¼ cup of nonfat refried beans on a small tortilla. Top with shredded lettuce, diced tomato, and a sprinkle of your favorite cheese.

2. Frozen grapes

Freeze 1 cup of grapes and enjoy them as if they’re sorbet.

3. Greek yogurt with honey

Mix one teaspoon of honey into half a cup of plain, nonfat Greek yogurt.

4. Cinnamon apple

Sprinkle an apple with cinnamon for a treat that tastes more decadent than it is.

5. Strawberries and chocolate

Dip 4 or 5 (depending on their size) strawberries into 2 squares of melted dark chocolate.

6. Almost apple pie

Try 1 cup of unsweetened applesauce with a hint of cinnamon.

7. Jicama

Chop one and a half cups of jicama and add a splash of lemon juice and a pinch of salt for a tangy, refreshing treat.

8. Café Au Lait

Enjoy 8 ounces of skim milk with a shot of espresso.

9. Carrots with hummus

Crunch on 9 or 10 baby carrots with a side of 2 tablespoons of hummus.

10. Nuts

A handful of 25 pistachios, 14 almonds, or 16 peanuts makes for a nice “good” fat and protein snack.

11. Eggs with guacamole

Hard boil an egg and replace the yolk with 2 tablespoons of guacamole for a protein-packed snack.

12. Edamame

Boil or steam one-half cup of unshelled edamame with a pinch of salt for a fiber-rich snack.

13. Bitter chocolate

Enjoy 1 large block or 3 small squares of dark chocolate.

14. Mediterranean tomato

Dice one medium tomato and top with 2 tablespoons feta cheese and a pinch of salt.

15. Kale Chips

Make your own kale chips for a fraction of the price with this recipe

16. Bell peppers with balsamic vinegar

Drizzle 2 tablespoons of balsamic vinegar on top of 2 cups of sliced bell peppers.

17. Eggs with spinach

Scramble 3 egg whites with one-half cup of raw spinach and 1 Tbsp. of feta cheese.

18. Corn with garlic

Coat one-half of an ear of corn with a 1 tsp. of olive oil and 1 minced garlic clove. Grill until tender.

19. Santa Fe black beans

Combine one-quarter cup black beans, ¼ teaspoon of salt, and 1 Tbsp. of nonfat Greek yogurt for a hearty snack.

20. Chocolate banana

Dip one-half of a banana into 2 squares of melted dark chocolate.

21. Caprese

Top one ounce of mozzarella cheese with half a cup of cherry tomatoes and 2 teaspoons of balsamic vinegar.

22. Tuna salad

Mix together 2 ounces of water-packed tuna with 1 teaspoon of extra virgin olive oil and 1 teaspoon Dijon mustard.

23. Sweet potato

Enjoy one small baked sweet potato plain or with a pinch of salt.

24. Popcorn

Munch on 2 cups of air popped popcorn.

25. Olives

For a salty snack, enjoy 9 kalamata olives.

26. Greek watermelon

Top 1 cup of watermelon with 2 tablespoons of crumbled feta.

27. Peanut butter

Even on its own, peanut (or almond) butter makes for a treat full of good fats.

28. Cottage cheese and melon

Combine three-quarters of a cup of melon with one-quarter cup of nonfat cottage cheese for a sweet dessert.

29. Strawberry and spinach salad

For a savory and sweet salad, mix together 1 cup of baby spinach with one-half cup of sliced strawberries. Drizzle with 1 tablespoon of balsamic vinegar.

30. Shakeology

Mix one-half serving of your favorite flavor of Shakeology with water.

31. Spiced cottage cheese

Mix ¾ cup nonfat cottage cheese with a pinch of chili powder and a pinch of curry powder. Top with chopped scallions if desired.

32. Shrimp cocktail

Dip eight medium-sized cooked, peeled shrimp in 2 Tbsp. all-natural cocktail sauce.

33. Crisp bread and lox

Top a Wasa whole-grain cracker with 1 ounce of salmon lox, two slices of cucumber, and a pinch of crushed black pepper.

34. Ham-wrapped asparagus

Wrap three slices of lean, nitrate free deli ham around three cooked asparagus spears.

35. Mediterranean rice cake

Spread 1 Tbsp. of hummus on a whole grain rice cake. Top with two cucumber slices.

36. Carrot salad

Mix two grated carrots with one Tbsp. of raisins, one tsp. of raw sunflower seeds, and 2 tsp. balsamic vinegar.

37. Black bean salad

For a snack with protein and fiber, mix ¼ cup drained black beans, one chopped tomato, half a green bell pepper chopped, and a pinch of chili powder.

38. Roasted red pepper Wasa cracker

Spread 2 Tbsp. hummus on a whole-grain Wasa cracker. Top with one jarred roasted red pepper, sliced.

39. Avocado cracker

Mash ¼ avocado with a squeeze of lime. Spread on a Wasa cracker and top with a pinch of espelette pepper or smoked paprika.

40. Pistachios and cranberries

Combine 16 shelled pistachios with ¼ cup unsweetened dried cranberries.

41. Veggies and ranch dip

Enjoy ranch dressing without the guilt! Dip 10 baby carrots and 8 cherry tomatoes into 2 Tbsp. of our homemade healthier ranch dip.

42. Frozen nutty banana

Roll half a peeled banana in one Tbsp. chopped peanuts, pressing so that nuts stick to the banana. Freeze. Enjoy!

43. Baked Apple Chips 

Bake your own apple chips and you can enjoy them with much less sugar. Here’s the recipe.

44. Cheese and cracker

Top one Wasa cracker with slices of 1 piece of string cheese

45. Italian cucumbers

Cut up 2 cucumbers and enjoy them with a drizzle of balsamic vinegar

46. Seaweed snacks

1 package of roasted seaweed snacks from Trader Joe’s or your local supermarket.

47. Crunch + spice

Cut up 4 celery stalks and enjoy them with ¼ cup salsa.

48. After school snack

Cut up 4 celery stalks and dip them in 1 tbsp. almond butter.

49. Cheesy popcorn

Sprinkle 1 tbsp. nutritional yeast over 2 cups air popped popcorn.

50. Turkey tartine

Top one slice whole grain bread with 2 slices deli turkey and 1 tsp. mustard.

51. PB + J

Top one Wasa cracker with 2 tsp. nut butter and 3 sliced strawberries.

52. Monkey snack

Cut up one half of a banana and dip it in 2 tsp. nut butter and then 1 tbsp. granola.

53. Easy avocado

Mash up one half of an avocado and mix it with 1 tsp. balsamic vinegar.

54. Japanese avocado

Mash up one half of an avocado and combine with with ¼ tsp. soy sauce, ¼ tsp. sesame seeds, and a drizzle of rice wine vinegar.

55. Chips and salsa

Try these corn tortilla chips with 2 tbsp. fresh salsa.

Overwhelmed by all this clean eating stuff?

Hey, I can help!

Want to learn more about how I can help you on your health and fitness journey? Complete the application below so we can get to work creating a customized plan that will work for you!

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Brenda

Flash Sale

Get cash back on your favorite in-home fitness programs

FLASH SALE

How many months have you been thinking about giving a Beachbody program a try... It's time to #PushPlay ! For 24 hours I am offering $20 cash back bonus to the first 5 people who go to my site and purchase any Challenge Pack!

Beachbody Challenge packs include

an in-home fitness program plus 1 month of Shakeology for a discounted price! NOW is the time to give it a try - PiYo, 21 Day Fix, T25, Insanity, Body Beast, P90X and more! Message me or comment with "DONE" after you place your order for any challenge pack so I can process your bonus.

Act fast, offer is limited to the first 5

Click here:

http://www.beachbodycoach.com/BrendaAjay

Go to "Beachbody Challenge" and select your favorite challenge pack and get $20 back

Brenda

Challenge Group 101

If you're reading this post it's probably because you heard something about a “Challenge Group” online or maybe on my Facebook page or Instagram. And you're probably someone who is thinking about improving your health or losing weight or maybe just need to jump start your fitness routine to get your beach body back in time for summer. No doubt you've probably seen the infomercials on TV for Beachbody fitness programs like P90-X, Insanity, T25, The 21 Day Fix. But have you ever wondered if they really work. Do people really get those kind of results by working out at home?

The answer is YES!

It starts with a Coach

That's me. My name is Brenda Ajay and my job is to support you by helping to match you up a fitness program that meets your needs. I'll first contact you either by email, Facebook or phone to ask you a few simple questions about your interests, goals and level of experience with fitness. I'll ask you questions like:

• What are you struggling with?
• What have you done in the past?
• What worked and what failed?
• What level of fitness are you currently at? (beginner, intermediate, advanced)

These types of questions help me to determine which program will fit your needs the best.

Next pick your Fitness Program

Are you new to BeachBody? No worries, there really is a fitness program for everyone. If you're hesitant about trying a program because it looks like it's to intense or difficult for you, BeachBody's trainers have created ways to modify the moves and slow things down to meet your comfort level. Just keep doing the program consistently, to the best of your ability, and you will be able to do all those challenging exercises before you know it! Do you already have a BeachBody fitness program in mind? Challenge groups are perfect is you just need a little more support to stay accountable to their own fitness journey.

Maybe you're new to “Clean Eating“? Challenge groups are a great way to learn how to adopt clean eating as a way of life. Our Team really focuses on the principles of eating healthy. And the nutritional part of the challenge group is a very important part of achieving success. Clean Eating is NOT starving yourself, It's a lifestyle where you are able to have balance between the meals you love, the cheats you want to have, and then making healthy choices! I'll help you change your bad eating habits into healthy eating habits that last for life. That's what Challenge Groups and Coaches are here to do.

Then Shake it Up!

A very important part of the challenge group is drinking Shakeology. This is our meal replacement shake, not a protein shake. This is going to be your one constant nutritionally dense meal per day that is quick, convenient, and easy. These shakes can be used as a nutritional supplement or replace one of your 3-6 small meals a day. For more information on Shakeology CLICK HERE! How you decide to use Shakeology is up to you! We will show you how to plan your other meal for the day by creating weekly meal plans and prepping your food for an entire week.

Friends help you reach your goals

Finally, Our Challenge Groups are CLOSED online support groups that are run through a PRIVATE Facebook page. Nobody but the people in that group are able to see what is being posted. Each day your going to log into the group and there will be a daily post from me (your coach) or another coach on our Team. We will be giving you fitness tips, nutrition tips, recipes, meal plans, and trouble shooting. We are going to set goals, take before and after pictures, track our own progress, and talk about how  you manage your life when your busy and your pulled in a million different directions. How do you fit your workout into that busy day when you feel like your focus should be in so many different areas? We are going to teach you all these great tools and great tips throughout the Challenge Group process. All you have to do is show up everyday, report your progress, and stay ACCOUNTABLE! I will walk you through every step of the way!

Are you ready to take the challenge?

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Please contact me if you have any question or need more information

brendalajay@gmail.com

Brenda