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

Here's the scientific, mathematical formula:

Calculate Your Calorie Level and Daily Container Count

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

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

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

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

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

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

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

Write Down A Sample Day of Meals

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

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

Make a Grocery List

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

10 Time-Saving Tips

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

The best tip of all:

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

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

Fill out my online form.

Online contact and registration forms from Wufoo.

Brenda

How to cook the perfect hard-boiled egg!

by Rebecca Swanner for the Beachbody blog

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

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

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

Step 1: Cooking the Eggs

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

Method 1

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

Method 2

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

Method 3

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

Method 4

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

Method 5

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


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

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

Step 2: Peeling the Eggs

How to cook and peel hard boiled eggs peeling

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

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

A few more good things to know:

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

Brenda

21 Day Fix - All your questions answered

Everything you ever wanted to know about 21 Day Fix!

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

It's not another diet. In fact, it's EXACTLY the opposite. 21 Day Fix lets you EAT! Only in just the right portions, so you don't feel miserable and deprived - but you CAN finally start losing weight.

What's the secret? The seven exclusive containers. Each one is color-coded for a different kind of food, and pre-measured for the precise portion. You'll never have to "eyeball" your measurements again—if it fits in the container, you can eat it!

Combine this eating plan with one 30-minute workout a day. That's all. It's that simple!

You don't have to eat directly from the containers.

Create delicious meals by tossing all your ingredients into a bowl to make a healthy and filling pasta or salad—just like this one!

What do you get with 21 Day Fix?

Everything you need to lose weight. Simply and quickly.

Simple 30 Minute Workouts

6 easy-to-follow workouts on 2 DVDs

The workouts are perfect for people on the go, busy moms and beginners. Anyone can do these workouts. They are a mix of cardio, strength and flexibility routines that last a total of 30 minutes. They don't require a lot of equipment or space either. Each workout has modified moves for beginners or people with limited mobility.

NEW!

101 Family Favorite Recipes, all 21 Day Fix approved!

Enjoy the foods you love and still lose weight with the FIXATE™ cookbook, Autumn Calabrese's very own collection of 101 delicious, portion-controlled recipes designed to work with the 21 Day Fix food containers.

FAQ's:

What do you need besides the workouts?

Just some 3-8 lb weights or resistance bands, a towel and water bottle. A yoga mat is good to have but not necessary.

What kinds of food can I eat on the 21 Day Fix meal plan?

Good, healthy clean food! For best results, avoid or eliminate all processed and fast foods. Remember this is not a diet, it's a lifestyle. Eat clean and enjoy lasting results and lifelong benefits.

Are you allowed any treats?

Absolutely! Enjoy dessert, or a treat like wine or chocolate up to 3 times a week. Any nutrition plan that includes wine and chocolate is the plan for me!

Can I have a cheat meal?

Sure, just don't over indulge. Enjoy a cheat meal a couple of times a week, just don't overdo it! 21 Day Fix is all about living a balanced, healthy lifestyle. So eat the foods you love just aim to portion them out according to the meal plan. Want some pizza and beer on Friday night? Go for it...just get back on track and stay on track. That's why being part of a challenge group is so important fro accountability and support.

Meal planning sounds really complicated, can anyone do it?

Absolutely. It just takes some getting used to. Your breaking old habits and creating new healthy ones. The program comes with a lot of useful meal planning tools and your coach can provide you with even more. Here's a sample meal plan. It really is very simple once you get the hang of it. As your coach, I can give you grocery lists, recipes, sample meal plans to help you get started.

Do you have to drink Shakeology?

No. But it definitely makes a difference. Shakeology really is the healthiest meal of the day. You never have to worry if you're getting enough vitamins and minerals. That one daily shake packs a powerful punch! It's loaded with vitamins, minerals, prebiotics, antioxidants, and super foods. It not only helps curb your appetite by keeping you full for 3 hours, but it is so convenient! I usually recommend drinking one for breakfast. That's the most important meal of the day and yet the one we tend to skip the most. You can shake it up in seconds and take it to go with you. Google Shakeology and you'll find all kinds of tasty recipes.

What is 21 Day Fix?

21 Day Fix is a nutrition and fitness program that makes losing weight so simple, anyone can do it. Easy-to-follow portion control and 30-minute workouts take the guesswork out of losing weight to help you see results fast—up to 15 pounds in just 21 days! Whether you want to lose a few pounds before your next vacation or jump-start a bigger weight-loss goal, 21 Day Fix is the program for you. It’s simple, it’s fast, and it works. If you’re ready to get serious, 21 Day Fix can help you lose the weight.

Why is 21 Day Fix effective?

Because it’s so simple! You don’t have to count calories, points, or log your food into diet software. With 21 Day Fix, everything is laid out for you. All you have to do is use the specially designed portion-control containers and do one 30-minute workout per day. Commit to it for 21 days, and you’re going to love your results.

What makes 21 Day Fix unique?

It’s the only fitness and nutrition program that combines portion-control containers and world-class workouts. By placing equal emphasis on fitness and healthy portion control, 21 Day Fix can help anyone lose weight—and keep it off—in a way that’s simple and sustainable. Whether you want to lose 10 pounds or 100 pounds, you can do it with this program.

Who is Autumn Calabrese?

Autumn Calabrese is a celebrity fitness trainer, busy mom, and national-level bikini competitor. She came up with the idea of a portion-control container system after watching a client eat an entire 1,300-calorie salad in one sitting because it was “healthy.” Autumn realized that supersized portions were hurting her clients’ weight-loss success because they were eating too much without knowing it. So she developed portion-control containers to help people see how simple it is to eat the right amounts and lose weight easily. And as a single mother, Autumn understands how hard it can be to fit exercise and healthy eating into a jam-packed schedule. So she created short but effective workouts that take only 30 minutes a day, along with a simple eating plan that doesn’t require you to spend hours in the kitchen.

You have 2 choices:

The original 21 Day Fix - Best Seller!

NEW! 21 Day Fix Extreme 

 It takes 21 days to make or break a habit. Just 21 days! Let's fix this and solve all your meal planning  problems. Want to be a hero cook at home? I'll take you through a step-by-step process to help you kick some bad eating habits and get hooked on healthy, tasteful food.

When it comes to losing weight and keeping it off, the recipe is simple:

Fitness + Nutrition + Support = Success

Let's break it down...

Fitness: 

Follow the 21 Day Fix fitness program. This workout routine is quick and easy. It's just 30 minutes per day and it's challenging but not too intense and it's not boring either. It's the perfect fitness program for beginners. If you're looking for something a little more advanced, try 21 Day Fix Extreme.

Nutrition:

The 21 Day Fix eating plan is as simple as it gets. The program lays out all the food groups and includes 7 color-coded containers to help you portion your meals. So it takes all the guess work out of meal planning. Bonus - Join my challenge group and I'll provide you with 21 days of meal planning, recipes and grocery lists for FREE!

Support:

Included with the 21 Day Fix, and all Beachbody fitness programs, is both 1:1 personal coaching (from yours truly!) and online support from fitness trainers, nutritionists, other coaches and your peers. Bonus - If you really want to get serious and have lasting results, join an online challenge groups (included in the cost of your fitness program). This is a private online support group made up of other challengers just like you and me who share fitness tips, recipes, motivation and a few laughs too! Statistics show that people who workout regularly with their peers lose more weight and have a much higher success rate than those who try to diet and exercise alone. Together we can do this!!! Enter to win! - Submit your before and after photos and bio to Beachbody and you could walk away a big winner! Beachbody features a success story every week and awards the challenger with a $500 cash prize.

Ready to Fix this?

Email me if you have any questions about the program: brendalajay@gmail.com

Did I answer all your questions and now you're ready to buy? Follow this link to Team Beachbody's storefront:

21 Day Fix Challenge Pack with Shakeology

21 Day Fix Extreme Challenge Pack with Shakeology 

21 Day Fix Essentials - Fitness Program only (no Shakeology) 

21 Day Fix Extreme Program only (no Shakeology)

New online challenge group starting every month!

Fill out this form for more information and I will get back to you within 24 hours.

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

Brenda

Flourless Brownie Cupcakes

These dark chocolate muffins are delicious and surprisingly healthy. Chicpeas...really??? Hey, don't knock it until you try it. These rich little treats are quick and easy to whip up and taste nothing like a vegetable. And yes, they are Fix approved!

Total Time: 22 min.
Prep Time: 20 min.
Cooking Time: 12 min.
Yield:12 servings, 1 cupcake each

Ingredients:

1 (15 oz.) can chickpeas (garbanzo beans), drained, rinsed
3 large eggs
½ cup pure maple syrup
1/3 cup unsweetened cocoa powder
1 tsp. baking soda
3 Tbsp. coconut oil, melted
1 tsp. pure vanilla extract
1/3 cup dark chocolate chips

Preparation:

1. Preheat oven to 350° F.
2. Prepare 12 muffin cups by lining with muffin papers or coating with nonstick cooking spray; set aside.
3. Place chickpeas, eggs, maple syrup, cocoa powder, baking soda, coconut oil, and extract in blender or food processor; cover. Blend until smooth.
4. Divide batter among 12 prepared muffin cups.
5. Top each muffin with about four chocolate chips; push into batter.
6. Bake for 10 to 12 minutes, or until toothpick inserted in center comes out clean.
7. Cool completely and enjoy!

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

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

Brenda

Turkey Chili

This chili is a staple at our house during the fall and winter months. I sometimes double or triple the recipe and cook it in 2 or 3 large pots at once, then separate the chili into quart-sized containers and freeze them for a quick go-to meal on a busy day. Don't be afraid to play with the "heat!" Experiment with hot sauce instead of cayenne or even BBQ sauce for a mild flavor. This is a great recipe to make for parties and tailgating. It's got a lot of flavor and really hits the spot on a cold day!

21 Day Fix: 1 GREEN 1 RED 1 YELLOW

Ingredients

4 tablespoons extra-virgin olive oil
2-3 garlic cloves minced
1 large onion, chopped (or use chopped leeks for a milder flavor)
3 pounds ground turkey
4 tablespoons chili powder
2 tablespoon cumin
1 tablespoon ground corriander
1 teaspoon salt
1 teaspoon black pepper
1/2 - 1 teaspoon cayenne pepper (to taste)
4 cups chopped peppers, any color combination, red, green, yellow, orange, sweet or hot
1 (28-ounce) can tomato sauce
3 (14-ounce) cans dark red kidney beans
1 (8-ounce) can sliced black olives (optional)
2 cups corn kernels, optional

1. Heat extra virgin olive oil in a large pot over medium heat. Add garlic and onion and cook until onion is translucent (about 3 minutes).
2. Add turkey and stir until turkey is cooked through. Add next 8 ingredients (chili powder through cayenne pepper) and mix thoroughly. Add chopped peppers, cover and let cook for 5 minutes until peppers are tender.
3. Add the remaining ingredients and simmer on low for 1 hour to let the flavors come together. Or place in a crock pot on low for desired amount of time.

Brenda

Like Dance Fitness Classes? You'll LOVE Cize!

No burpees, no squats - Dance your butt off with Cize!!!

What is CIZE?

CIZE is a dance program for everyone and makes exercize something to look forward to! Professional choreographer and trainer Shaun T breaks down dance courses step-by-step, move-by-move, so that anyone can dance their way to fit in just 4 weeks.

Why is CIZE effective?

CIZE may be the end of exercize—but it’s not the end of hard work! CIZE keeps you moving the whole time by constantly introducing new moves that give you cardio training, strengthen your core, and tone every muscle—all at once! You’ll be so in the zone mastering the moves, you’ll forget you’re working out—and getting in the best shape of your life! The more you get into it, the more you get out of it! Plus, as the courses progress, they get more challenging. And that means more moving, more sweating, and more calories burned!

Are you sick and tired of feeling sick and tired?

Dreaming of fitting into those favorite old jeans again? Just imagine how good you feel when you wank into all those holiday parties and people comment on how great you look! Ladies, it's time to focus on YOU! Time to look and feel better than ever and have Fun getting FIT with CIZE!

The is the end to exercise as you know it! No equipment. NO weights. NO lunges, burpees or surrenders!  Dance your butt off and get fit in just a half an hour each day. And believe me, if I can do this anyone can!
Just 30 minutes of simple dance moves, follow a clean eating meal plan for 4 weeks and replace one meal each day with Shakeology to ensure proper nutrition. NO counting calories! NO counting points! NO starving yourself!

The next group is starting soon and you can be anywhere in the US or Canada to join. All workouts are done in the comfort of your own home on your own time. New to fitness? No worries, I'll walk you through every step of the program!

Ready to CIZE it up?  This time last year I was 30 pounds heavier so I know how you feel. Joining a challenge group last fall changed my life in SO MANY ways! Make a commitment today to get stronger.. healthier.. and feeling better than ever!

This program is NOT free but comes with a lifetime of benefits! The program includes:

• A complete home workout kit with DVDs
• Custom clean eating meal plan designed for your challenge
• A 30 day supply of Shakeology - the healthiest meal of the day!
• 1:1 personal coaching 
• Access to my private support group
• A free T-shirt when you finish and send in your results!
• A 30-day money back guarantee

Ready to get fit and have fun with CIZE? Join our next challenge group and learn about clean eating, make a few friends and get fit having the time of your life!

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

Brenda

Working Out is a Reward, Not Punishment

What a whirlwind month this has been so far! Sending the kids off to school this month was bitter sweet. My oldest is a senior in high school and I just don't know how that happened so fast. It seems like just yesterday I was strapping her into a car seat and now I have to call her for a ride home! There are college visits, homecoming and so many other milestones ahead for her this year. It is exciting, exhausting and heat breaking at the same time. And to think we'll get to do it all over again next year with our son. There's just so much to cram into 18 short years with your kids! I've been a soccer mom, cheer leading adviser, and PTO parent. My husband, Bill, coached many of their teams. The kids have been involved in basketball, baseball, swimming, football, volleyball, dance, gymnastics, music, scouting, orchestra, and on and on. And our youngest is still in grade school so there doesn't appear to be an end to the madness any time soon! 

Being involved in organized sports and activities has taught them so many valuable life lessons. Every practice, game and private lesson is a reward, not punishment. There wasn't one time that I ever had to drag my kids into the car and force them to go. And so Bill and I made a promise to them a long time ago that as long as they were well behaved, did well in school and made us proud, we would do whatever it would take to make sure they got to do all those things that are important to them. And so far they've kept their end of the deal.

When I began my journey with Beachbody last year I desperately needed a transformation. Battling rheumatoid arthritis left me unfit and over weight. I had damaged joints, was weak and suffered fatigue that I can only describe as living half conscious. Before my illness, I hated to workout. I didn't see the need for it and I didn't have the time for it. When you tell yourself that exercise is too hard, too painful and too much work - you will fail. But waking up one day and not being able to stand up or walk unassisted, changed everything. Being robbed of mobility and strength, and suddenly having to depend on others for help, reminded me of how foolish I was to take good health for granted. It was so important to me that my kids work hard and make good choices, but I failed to keep up my end of the deal. So I began to look at nutrition and fitness the same way that my kids viewed sports and music, as a gift - a reward, not punishment. Today, fitness is something I look forward to. I enjoy it and I make time for it - everyday. I no longer take good health for granted. Fitness is now something that I need and I take it seriously because it's my best defense against future attacks of the disease. 

I write about my own experiences because I hope to inspire others to be proactive about their health. Life is unpredictable and it's impossible to know just what we'll face in the coming years, but in times of crisis, the best offense is a good defense. Making smart choices about health and happiness today will certainly work in your favor. And if you think it's too late, you're too old or way too overweight to do anything about it - you are wrong. It aint over! Doing a workout for the first time, joining a challenge group, eating clean.... every small healthy step you take is one step away from a bad habit. Get in a routine of making good choices every day and it becomes a lifestyle.   

For me, coaching is a way to help other people find their fit formula, one that is rewarding and helps them be happy, healthy and smart. I promote Beachbody programs because that is what worked for me and I believe in their formula that focuses on complete wellness through fitness, nutrition and support. I encourage people to replace old bad habits with better, healthier choices - regardless of age, weight, or ability. If you're ready to make your health a priority and you're not sure where to start, I would love to help you. Beachbody fitness programs are a good place for anyone to start a new fitness routine but most people find success through online accountability and support groups, called challenge groups. The groups are not free, but they come with a lifetime of benefits. Are you ready to invest in yourself, challenge yourself, transform yourself? 

So long summer… time to get out the jeans and sweaters and bring out the best in you!

I'M LOOKING FOR 10 LADIES who are ready for a total fitness makeover! You won't need ANY complicated equipment. NO heavy weights. NO long hours in a crowded gym. Get fit using only the weight of your own body.. and you don't even need to leave your house!! Anyone can do this!
Just 30 minutes of simple fitness each day, follow a clean eating meal plan for 4 weeks and replace one meal each day with Shakeology to ensure proper nutrition. NO counting calories! NO counting points! NO starving yourself!

This group starts next week and you can be anywhere in the US or Canada to join. All workouts are done in the comfort of your own home on your own time. You'll have ME as your personal coach.. walking you through every step of the program!

If you can commit to changing your life.. and making this fall your healthiest yet.
Message me, friend request me, email me!!! This time last year I was 30 pounds heavier so I know how you feel. Joining a challenge group last August changed my life in SO MANY ways! Make a commitment today to get stronger.. healthier.. and feeling better than ever!

This program is NOT free but includes:

• A complete home workout kit with DVDs
• Custom clean eating meal plan designed for your challenge
• 30 healthy meals! ~ A 30 day supply of Shakeology!
• Measuring tape to track all those inches lost
• ME as your personal coach 
• 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

Are you ready to totally transform yourself? Remember, challenge groups work and you WILL NOT FAIL! Complete this application to tell me a little more about yourself and why you're ready for this change. Can't wait to see you in the group and to see you looking FABULOUS this fall!

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Get in Shape Without Beating Yourself Up!

What is PiYo?

PiYo is a low-impact, high-intensity body-transformation program. It uses the most effective Pilates and yoga-inspired moves set to a fast pace to help you burn fat while you sculpt long, lean muscles.

You’ll carve every inch of your body without jumps, without weights, and without straining your joints. And rest assured, there’s no complex choreography to learn. Chalene Johnson takes you step-by-step through the moves where you’ll use your body weight to lose weight and get intensely defined! You get your strength, your cardio, and your flexibility training all in one program.

Why is PiYo effective?

PiYo delivers the muscle-sculpting, core-focused benefits of Pilates along with the flexibility and power of yoga. PiYo’s low-impact compound exercises engage multiple muscle groups at the same time—while keeping your body in constant motion. As you progress from one fluid movement to the next without rest, you’ll maintain an optimal heart rate to incinerate calories throughout the whole workout! The result? You get a low-impact, high-intensity, total-body workout, giving you a physique that’s long, lean, and powerfully defined.

Ready to Invest in Yourself, Challenge Yourself and Become the Best Version of You Ever?

So long summer… time to get out the jeans and sweaters and bring out the best in you!

I'M LOOKING FOR 20 LADIES who are ready for a total fitness makeover! You won't need ANY complicated equipment. NO heavy weights. NO long hours in a crowded gym. Get fit using only the weight of your own body.. and you don't even need to leave your house! You can do this, your grandma can do this - anyone can do this!

Just 30 minutes of simple fitness each day, follow a clean eating meal plan for 4 weeks and replace one meal each day with Shakeology to ensure proper nutrition. NO counting calories! NO counting points! NO starving yourself!

This group starts next week and you can be anywhere in the US or Canada to join. All workouts are done in the comfort of your own home on your own time. You'll have ME as your personal coach.. walking you through every step of the program!

If you can commit to changing your life.. and making this fall your healthiest yet..
Message me, friend request me, email me!!! This time last year I was 30 pounds heavier so I know how you feel. Joining a challenge group last August changed my life in SO MANY ways! Make a commitment today to get stronger.. healthier.. and feeling better than ever!

This program is NOT free but includes:

• A complete home workout kit with DVDs
• Custom clean eating meal plan designed for your challenge
• 30 healthy meals! ~ A 30 day supply of Shakeology!
• Measuring tape to track all those inches lost
• ME as your personal coach
• 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

Are you ready to totally transform yourself?
Can't wait to see you in the group and to see you looking FABULOUS this fall!

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Brenda

20 Reasons to Drink Lemon Water Every Day

Drink more water! You've heard that before, right? Water is so important and that we are not drinking enough of it. With a=so many sweet and fizzy options out there like soda, juices and even a yummy caramel macchiato, why choose plain old water?

Water is necessary for survival. We need water as much as we need blood. Without it, our organs will not function properly. Water is healing, cleansing, and restorative. If you want good health, if you want to look and feel younger, if you want to fight off illness and disease - you simply can not deny your body of water!

One of the best ways to make water taste a heck of a lot better is to add lemon. A bite into that sour little fruit is enough to bring tears to our eyes, but somehow combining it with water is a refreshingly tasteful combination with powerful health benefits.

20 reasons to drink lemon water every day

1. Water with lemon provides the body with electrolytes which hydrate your body. As lemons contain good amount of electrolytes such as potassium, calcium and magnesium.
2. Water with lemon is good for the joints, reducing pain in the joints and muscles.
3. Warm water with lemon helps digestion as lemon contains citric acid. It interacts with other enzymes and acids which easily stimulate the secretion of gastric juice and digestion.
4. The liver produces more enzymes from water with lemon than from any other food.
5. Water with lemon cleanses the liver. Lemon juice stimulates the liver to release toxins.
6. Water with Lemon helps fight infections of the respiratory tract, sore throats and inflammation of the tonsils. This is due to the anti-inflammatory properties of lemon.
7. Warm water with lemon helps regulate natural bowel movement.
8. Water with lemon is indispensable for the normal work of metabolism. Since lemon is a powerful antioxidant, it protects the body from free radicals and strengthens the immune system.
9. Water with lemon aids in proper functioning of the nervous system (as lemon  has a high content of potassium). Depression and anxiety are often the result of low levels of potassium in the blood. The nervous system needs a sufficient amount of potassium to ensure sustainable signals to the heart.
10. Water with lemon cleanses blood, blood vessels and arteries.
11. Water with lemon can help lower blood pressure.  A daily intake of one lemon can reduce high blood pressure by 10%.
12. Water with lemon creates an alkalizing effect in the body. Even if you drink it immediately before a meal,  it can help your body maintain a higher level of pH. The higher the pH, the more your body is able to fight diseases.
13. Water with lemon is good for the skin. Vitamin C in lemon, improves our skin by rejuvenating the body.  Drinking water with lemon regularly (every morning) will improve the condition of your skin.
14. Water with lemon  helps to dilute uric acid, the built up of which leads to pain in the joints and gout.
15. Water with lemon is beneficial for pregnant women. Since lemons are loaded with Vitamin C, it acts as an adaptogen helping the body cope with viruses such as colds.  Furthermore, vitamin C helps the formation of bone tissue of the unborn baby. At the same time, due to the high content of potassium, a mixture of water with lemon helps forming cells of the brain and nervous system of the baby.
16. Water with lemon relieves heartburn. For this, mix a teaspoon of lemon juice in half a glass of water.
17. Water with lemon helps dissolve gallstones,  kidney stones, pancreatic stones, and calcium deposits.
18. Water with lemon helps with weight loss.  Lemons contain pectin fiber, which helps suppress hunger cravings. Studies have proven  people with a better alkaline diet have lost weight faster.
19. Water with lemon helps with tooth pain and gingivitis.
20. Water with lemon prevents cancer. This is due to the fact that lemons are a highly alkaline food. Multiple studies have found that cancer cannot thrive in an alkaline environment.

Ready for a fresh new start to health and fitness? Join an online clean eating and fitness accountability group. The personal coaching and online support through challenge groups is an easy and fun way to make sure you reach your goals and do not fail! Sign up by completing this form:

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Brenda

So what's up with PB2?

One of the 21 Day Fix questions I am hearing a lot of lately is "how much PB2 can I use?" For those of you who don't know, PB2 is a powdered peanut butter, made by squeezing natural oils out of the peanut and then dehydrating what's left, yielding a powder in which 90% of the fat is removed from the peanut.

PB2 is much lower in fat and calories—about 45 calories per 2 tablespoons, compared with 180 calories for 2 tablespoons of peanut butter. Peanut butter, however, will give you more protein (8g vs. 5g) and fiber (3g vs 2g) per serving. Peanut butter is also a decent source of protein, iron, vitamin E, and folate, whereas those nutrients are sacrificed during the manufacturing process of PB2.

That being said...I am not a fan. Why?

I make a conscious effort every day to fuel my body with the most nutrient dense foods I can find. PB2 is a processed food. It's another example of how food manufacturers trick consumers into thinking less calories is better for you. A much healthier choice is all natural peanut butter which contains a dose of healthy fats that keep you satisfied and reduce cravings. True, you may have to use less, but here's a case of less is more in terms of flavor and nutrition.

Have you tried it? If you're a fan of eating a spoonful right out of the jar or like to dip fruits and veggies in it, then stick to good old fashioned natural peanut butter. Mixing PB2 with water as directed results in a gritty, chalky-like glob with a slight peanut flavor. Mixing it in a smoothie, shake yogurt or oatmeal is a more palatable option.

In addition, PB2 contains added sugar and is not organic. Peanut crops are routinely sprayed with toxic pesticides that are suspected to have caused the increase in peanut allergies and are linked to and increased risk of birth defects, nerve damage and cancer.



Want to know more? Here's Autumn Calabrese's opinion?

Peanut Butter vs Almond Butter

When it comes to nut butters, peanut butter wins in the people's choice category. The smooth, gooey decadent food has been a staple in American kitchens for centuries. Mom's love Jif and kids do too! But if you're ready to break up with your love affair with peanut butter, give almond butter a chance. It's rich in healthy fats, it's a better source of fiber and it tastes amazing. This infographic from Foodbabe.com says it all:

From: Foodbabe.com

These clean eating tips and tricks are great but if you're ready to take healthy living the next level, join one of my online fitness and clean eating accountability groups. Want to look and feel great for a big event in your future? Need to shed a few pounds to fit into your jeans this fall? Ready to improve your overall health and wellness and start living your best life? The online groups are a great support system where you receive daily motivation, tips and advice to help you complete a fitness program and achieve success. Ready to give it a try? Fill out this application to be enrolled in a future challenge.

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Brenda