Tag: Cardio Dance

Country Heat – Week 4

Leave a comment

Week 3 is complete and week 4 of Country Heat starts tomorrow! Follow me on my Facebook (fb.com/LLHealthyFit.com) and Instagram (MelissaBrown66) for daily pictures and videos. I would like to take time right now to reflect on week 3 as well as share my workout and nutrition plan for week 4 with you.

Workout:

Country Heat Week 3 Picture

I felt much better in week 3 than week 2. Cold is finally leaving my body and my energy levels are back to normal! This mommy doesn’t miss out on her “ME” time even when sick. My kids joined me more than usual this week and that is OK. I improvised some of the moves in the workouts so that I could have my little man on my hip. Squats are always one of my go to moves for substituting one move for another. I always make sure that my baby is safe (head supported) in my arms when I am doing the workout with him. I do have two baby carriers that I use as an option when he wants to be close to me. There is a ton of dancing and giggles even if the workout wasn’t 100% on point. I’m making progress when my feet are moving! Check out the video below from the workout Wild Goose Chase.

My workout schedule for week 4* looks something like this:

Country Heat - Week 4 Schedule*I follow the Country Heat Deluxe workout calendar versus the basic.

Meal Plan:

Calorie range 1,200 to 1,499 – Plan A per the Country Heat calculation in the nutrition guide that comes with the program. I love the meal plan because it uses the color coded portion control container system developed by Autumn Calabrese. Shakeology comes in 7 different flavors. I alternate usually between two different flavors for my meal plan. Be sure to search my site for recipes to include in your meal plan. Many of my dinner options are new this week and I will be updating my website with the recipes as I make the meal.

Friday (dinner) and Saturday (Breakfast, Lunch, Dinner) have not been included on the meal plan for week 4 as we have plans to be with my husband’s family. I accounted for my AM/PM snack ensuring that I have my Shakeology each day. Tips for getting through Friday/Saturday will be shared next week on my website as well as real time in my accountability group. Check out the recipe for Southern Spiced French Toast w/ Bananas & Walnuts; I substituted walnuts for pecans!

Country Heat - Week 4 Meal Plan

If you would like to join my Back to School – Back to You accountability group there is still time. We kick things off TOMORROW – August 22. If you have been thinking about making a change or if you are like me and let the summer fun in the sun get the best of you…do not just give up. The time is now to jump back on the horse and JOIN ME! You always find time for the things you want the most…why not make your health and wellness a priority?!

If you do not currently work with a Coach, please make sure to make me your FREE coach here.

Week 3 Country Heat Pictures

Country Heat by Autumn Calabrese – The Inside Scoop

Leave a comment

Country Heat - Facebook Cover

It’s not line dancing, but rather CARDIO DANCE to the hottest popular COUNTRY MUSIC. The newest Beachbody program, COUNTRY HEAT, will be released on July 27, 2016. This program is so simple that anyone can do it…and so much fun that you will not even notice that your toning your body and scorching the fat!

I was totally skeptical at first about this new program until I was able to try the sneak peek workouts. Both workouts left me dripping in sweat! Each COUNTRY HEAT workout is 30 minutes of exhilarating, low-impact movement to reshape your body, melt off the weight, and tone your shoulders, arms, legs, and booty…in 30 days!

I am so excited for the launch of COUNTRY HEAT. I’m going to be walking a select group of people from beginning to end through the program. YES! I will be completing the entire program alongside you. This postpartum momma is ready to have fun while getting my body back in shape after the birth of my son in April 2016.  I’m going to be making sample meal plans, giving you recipes, tips and guidance on how to rock this program from Day 1 to Day 30.

Recently, I was able to see the results from the people in the test group for COUNTRY HEAT and let me just say that they are getting incredible results. One person even lost over 60 pounds in 90 days! Remember there are no complicated moves, no weights or equipment. All you have to do is follow along and you’ll be dancing right in step from Day 1 to Day 30 to a healthier you!

Country Heat - Results 1

Country Heat - Results 2.png

There is no choreography to remember…simply follow the 27-30 minute workouts. Autumn Calabrese who created this program along with the popular 21 Day Fix, 21 Day Fix Extreme, co-creator of Hammer and Chisel, author of the FIXate Cookbook, holds certifications from the National Academy of Sports Medicine and the American Fitness Professional and Associates is back at it again to help get you results!

There are 5 high energy, cardio based dance workouts, 1 dance conditioning workout, and the color-coded portion controlled eating plan. This program is an excellent option for anyone who likes Zumba, cardio dance, wants a break from weights or equipment as well as enjoys country music! Yes, COUNTRY HEAT is for all fitness levels; I mean it when I say anyone and everyone. Don’t forget to ask  a friend, significant other, or even your kids to join you!

https://youtu.be/hGOA2bmg4qs

You might be wondering how COUNTRY HEAT is different than CIZE. There is no choreography to remember. Autumn Calabrese teaches you two steps at a time then moves on to the next two steps. You do not need to memorize any of the moves. COUNTRY HEAT features the hottest country music. I’m sure you have listened to the songs on the radio or even attended a concert. Perfect interval training within each routine based on the beats of the song.

Autumn uses her portion control (colored coded) container system and meal plan to help you lose weight by eating what you want in the right amounts each day. These are the same color coded containers that I have used since starting my journey in 2015 with Focus T25 and 21 Day Fix. Don’t fix what isn’t broke!  In case you were wondering, there is a vegan meal plan option with this program.
Country Heat - Portion Control and DVD.png

 

When you purchase the COUNTRY HEAT Challenge pack, you will receive the following:

  • 6 workouts on 3 DVDs in 30 minutes or less
  • 7 color coded portion controlled containers to efficiently help you portion out your food
  • COUNTRY HEAT nutrition plan which is an easy to follow guide that has recipes, tips, and more to help you get results
  • 30 days of SHAKEOLOGY in any flavor(s)
  • 30 day calendar so that you know exactly what workouts to do in what order to maximize your results
  • Plus when you get the challenge pack you get access to COUNTRY HEAT On Demand which means unlimited access to stream COUNTRY HEAT and all the other workouts to any desktop, laptop, tablet, TV or mobile device.  So you can start your workouts within 24-48 hours after your purchase.

Country Heat - LAUNCH

Does the program sound like a fit for you?

Did you know that you can get the program right here through me as your coach? Check out My Fitness Shop.

I will be launching my first official COUNTRY HEAT test group on Monday, August 1st. *You must be a Team Beachbody customer of mine or coach of LLHealthyFit to participate. Workouts will start on Monday, August 8th. You can get personal, 24/7 mentoring, guidance, and support from me in a closed virtual accountability and support group. I will also be offering LIVE workouts with me. I will teach you how to navigate the nutrition plan, how to choose healthier snacks, swap out your unhealthy habits for better choices. I want to help you make a lifestyle change versus a crash diet. I want this to be a program that you complete and a program that you see results! I’m your sounding board to make it happen…TOGETHER!

If you do not currently work with a Coach, please make sure to make me your FREE coach here BEFORE purchasing COUNTRY HEAT. Please feel free to email me (Melissa@LLHealthyFit.com) with any questions. I would be happy to take the time to talk with you.

If new to Team Beachbody, you might want to check out the Military Discount – Coach Membership.

I’m excited to begin this journey with you!

Cafe LatteQuote - Those Who Matter.jpg