Tag: home fitness program

Making an Impact on Another Person’s Life has NO Age Limit!

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When it comes to success, age shouldn’t be a limiting factor, but unfortunately a lot of people think it is. So much friends that it holds people back from starting a new routine or pursuing their dreams.

Did anyone ever tell you that “age is just a number” – well it’s true! Mindset plays a vital role and developing the mind should be a daily habit similar to brushing your teeth. Look at your number as an advantage versus a detriment to your success. Your struggle can become your biggest asset in life. It will allow you to relate and connect with people on a much deeper level because you’ve been in their shoes and came out the other side, stronger and more powerful than ever before.

At age 50, Mitzi has proved to herself that she can be the most fit in her life and use the resources she has learned to help other women especially those who have loved ones in the military.

Please welcome Mitzi to Team Heart & Soul!

WelcomE New CoaCh_Mitzi Merriman.png

If you are looking to make an impact where you can incorporate flexibility of the job into your day – I am looking for you!

I am looking to add 5 more driven, passionate, and committed women to my team. Are these qualities that define you?

Send me a message at Melissa@LLHealthyFit.com (Subject: Coaching Opportunity) or leave a comment to this post so that we can connect and talk more about this job opportunity that will allow you to impact the lives of others.

Super Woman of the Week – January 29, 2018

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New life starts with a tiny seed, which must let go of its shell to sprout. There is power – energy, ability, great potential – hiding in each one of us. The magic is already inside. You just have to cultivate it.

This week we recognize Mitzi Merriman! I’m grateful that we met through a mutual friend for our lives are forever changed by the knowledge we share with each other. I recently was able to meet her in person through a surprise visit at her work; coordinated with the help of our friend. We both have a personality type where our radar is on guard and it takes us awhile to trust others and lean on others for support. We both know that good things come with patience!

She adores her children and fur babies – Mitzi is blessed to share her heart with her 4 grand babies who bring her much joy . She is learning to adapt her workouts and include her grandchildren when they are under her watch. It isn’t easy – it takes patience – it is another way that she is able to be a role model for them!

Trusting the process on her health and wellness journey is something that is learned through trial and error. I have really noticed Mitzi leaning into the whole nutrition part of our community and positive changes are happening! She has some big goals over these next 6 months and I’m excited to have a front row seat as her lifestyle coach/mentor/friend and watch her make them come true! She is inspiring those around her without realizing it .

Working out has been part of her life – but discovering the benefits and a way to manage stress or anxiety while her son is on a mission for the army has brought her a new outlook. Journaling is something that she is beginning to use as a tool that we learn in our community to help her get through the long days and nights until she knows her son is safe. I’m sure many of you with family serving in the military understand this feeling that Mitzi has – especially being a mom. I cannot forget about the wives either.

If you are reading this post | take the time to reflect and encourage the people in your life to cultivate (if you are not already) – allow your doubts to be doorways – lean in – for the lessons in the dirt. The dirt is what will change you – your spirit, work, Family, and future.

Way to go Mitzi!

XOXO

Yours Truly (Coach Melissa Brown)

super woman, army mom, grandparent, shift shop

Super Woman of the Week – January 19, 2018

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“Babies born prematurely fight to survive. They are determined, strong, courageous, inspirational, and a miracle all rolled into one.”

One of the greatest joys for me being a health and wellness coach/mentor is being part of every milestone in my customer’s journey. The relationship usually starts with a random hello or a personal message from a broken soul (in need of mending) and seeking solutions and support to help guide them to healthier habits. I very quickly have a vested interest in learning THEIR STORY and being a friend. A friend who is also comfortable with giving tough love when necessary!

I had the honor to spend time with Melodie Wile’s 6 week old baby girl and her father. I have come to see first hand Mel’s strength and courage when reaching health and wellness goals. Being premature herself – there are some moves that are more challenging – no matter what she adapted and pushed through.

This all made sense to me when I heard her father speak about the first few days of his daughter’s life. She had to fight for her life to defy the odds without the faith from the medical doctors that she would survive. Her father knew there was something special about his daughter and he believed from the start that she would beat the odds. Beat the odds – exactly that she did!

It warms my heart to see the bond between a father and his daughter | a mother and her daughter | a proud pappy and his granddaughter.

Mel (you already had experience with being a mom to your fur baby to Dakota) it sure is a pleasure to see you with Anna. No matter what season of your life you are in (we know that being a mom can definitely have us feeling like a hot mess at times and wandering where our own identify went) – I’m here with you. 

If you are reading this post | take the time to reflect and encourage the people in your life to cultivate (if you are not already) – allow your doubts to be doorways – lean in – for the lessons in the dirt. The dirt is what will change you – your spirit, work, Family, and future.

Way to go Mel!

XOXO,

Yours Truly (Coach Melissa Brown)

super woman , country heat , wife , mom of 2

Super Woman of the Week – January 5, 2018

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It takes courage and trust to look within as well as allow yourself to be supported by others! We all have our OWN story and our OWN process of discovering ourselves | gaining control of our OWN identity! Women are joining my community with the understanding that support is necessary – whether or not you have realized it – WE NEED EACH OTHER!

This week we recognize Stephanie Merriman. I have watched this girl personally grow during 2017! It was a turning year for her with a lot of tears and frustrations along the way BUT she has handled it with GRACE – going to school while raising her two kids. Her husband serves to protect our country so there are often times when she is a “single mom.” The deployment is difficult on her family BUT as a young couple they are building a strong foundation.

Nobody said it was going to be easy | it sure is WORTH IT!

If you are reading this post | take the time to reflect and encourage the people in your life to cultivate (if you are not already) – allow your doubts to be doorways – lean in – for the lessons in the dirt (picture yourself as a seedling growing in a garden-imperfections and all). The dirt is what will change you – your spirit, work, family, and future.

Way to go Stephanie!

XOXO,

Yours Truly (Coach Melissa Brown)

accountability, support, health and fitness, challenge group

 

 

Country Heat – Week 4

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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 – Week 3

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Week 2 is a wrap and week 3 of Country Heat started this morning! So stay tuned for all the updates and videos on my Facebook (fb.com/LLHealthyFit.com) and Instagram (MelissaBrown66). I would like to take time right now to reflect on week 2 as well as share my workout and nutrition plan for week 3 with you. Remember this is a process of changing old habits and replacing them with new ones. It is not always going to feel seamless!

Workout:

Week 2 was the first time that Dance Conditioning was on my workout schedule. This is a nice mix of dance cardio and traditional moves such as abs, lunges, and bridges. Every routine has me sweating and looking forward to the next! These workouts are my ‘ME’ time and life sure seemed more stressful than usual last week. The added stress did not allow my immune system to stay on point. The result was a cold and very tight neck muscles. I would catch myself often clenching my jaw and it took a few days until I could relax. Here are things I do to combat a cold and to feel like myself again:

Ways to Overcome Cold

I’m looking forward to week 3 and being able to breathe easier during my workouts without this cold! My workout schedule for week 3* looks something like this:

Country Heat - Week 3 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.

Here are some tips this week if you are finding it difficult with nutrition/meal preparation:

  1. Carve Time Out To Develop Meal Plan: Pick a day of the week (weekend or week day) to determine the food items that are going to be part of your meal plan broken out into breakfast, AM snack, lunch, PM snack, and dinner. You can find me developing my meal plan on either a Sunday or Monday. The day can fluctuate based on your schedule, but it is important to set time aside each week.
  2. Meal Preparation: There are certain tasks that you can do in advance to make preparing food less time consuming on you. So you developed a meal plan, used the meal plan to make a grocery list, and shopped…now what! There are certain tasks based on your meal plan that can be done in advance for the week ahead.
    • Portion out snacks into containers or zip lock bags. This way they are available for a quick grab and go or can easily be placed in a cooler bag for wherever the day takes you.
    • Broil chicken or brown ground meat; store in an air tight container.
    • Chop vegetables; store in an air tight container together or separate by vegetable type.
  3. Set Goals: Ask yourself what you would like to accomplish this week? These goals should be specific to what you are going through and make the time frame achievable. Be sure that these goals are visible to you! WRITE THEM DOWN! Here are some example goals that I use for my nutrition:
    • I will drink 1/2 by body weight in ounces of water this week.
    • I will measure my food in the portion control color coded containers this week…let’s face it…we can become relaxed and get off course. Back to the basics helps me refocus.
    • I will take 15 minutes every single day to clear my mind this week. I like to break this 15 minutes up into 3 mini mind breaks! I’m not looking at my phone or checking email.

Country Heat - Week 3 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 on 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.

 

Beachbody Health Bet Challenge

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Beachbody Challenge Image

I’m so excited for my upcoming Back to School – Back to You group that kicks off August 22nd. The first week will be all about preparation (meal planning and getting your fitness program) and workouts will officially start on August 29th. I like to have that first week of the group a time to help everyone prepare and answer any questions related to the start of their journey!

What makes this group even more exciting is that every person who participates in my Back to School – Back to You group using the My Challenge Tracker App (the app is free to download on apple and android) has an opportunity to qualify and automatically win an equal share of $1 million dollars up to $3 million dollars* total prize pool. The pool starts at $1 million; however, can grow up to $3 million as Beachbody adds $5 per challenge pack sold until August 31st to the initial $1 million pool prize.

So How Do You Qualify?

Qualifiers must meet all requirements for each of the 4 qualification weeks.

    • Week 1 – September 5 – September 11
    • Week 2 – September 12 – September 18
    • Week 3 – September 19 – September 25
    • Week 4 – September 26 – October 2

Qualification 1

You must be a participant in my Back to School – Back to You group on the My Challenge Tracker App by 11:59 PM PT on September 5, 2016. Participants must have a valid First and Last Name, email address, and shipping address associated with their Team Beachbody account by October 2, 2016 in order to be paid out.

Qualification 2

Since you are committed to getting fit…qualification 2 and 3 should be easy! There are 7 Shakeology flavors to choose from and if you have never tried Shakeology before I am here to help you figure out the flavor you like best! I have a lot of recipes to share with you. Here’s the deal…you must log a minimum of 5 Shakeology’s (each accompanied by a Shakeology photo) during each qualification week. All Shakeology’s must be logged by 11:59 PM PT on the last day of each contest week mentioned above.

Cafe Latte

Qualification 3

Let’s give a SHOUT OUT for those sweaty selfies! Each participant must log a minimum of 3 Beachbody workouts during each qualification week. All workouts must be logged by 11:59 PM PT on the last day of each contest week mentioned above.

Together we are all stronger!

So who is ready to join in on the FUN!

  • You can win money for checking in daily and logging workouts and Shakeology for the Health Bet Challenge!
  • I can help you stay accountable to the results you want!
  • Challenge Tracker App is helpful for not only tracking your workouts and Shakeology, but your measurements and transformation photos as well as it takes you off of Facebook (we all know can be distracting!)

If you are interested in learning more about this upcoming group, please contact me at Melissa@LLHealthyFit.com or fill at the application on my Get Support page. SPACE IS LIMITED so be sure to reserve your spot today!

Back to School/Back to You – Enrollment Open

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Back to School Back to You FB Banner

We see the “Back to School” advertisements every where we look…not to mention I already saw fall decorations. I can never understand why the stores have to rush the seasons and holidays! This feels like life now in general…everything is rushed and before we know it time has passed and we are still wishing for our hopes and dreams to be fulfilled!

With that said…my family is soaking as much time as we can of what summer days are left for our daughter before she starts school in September. We are prepping for our fall routine, which involves a lot of organization between my husband and me. Honestly, being a mom of 2 little ones, the last thing that we want to think about is ourselves right? Items keep being added to the ever growing to-do list and that dry eraser calendar of mine has a lot more tickmarks/colors to help with organization such as school pick up and drop off. I’m blessed to have my husband to balance this with me! So please give yourself a pat on the back if you are doing this all by yourself!

Since starting my journey in January 2015, I have learned that the best thing I can do for myself is to MAKE not FIND the time for myself. I became stubborn about this time. I replaced watching 30 minutes of TV each night with what I call my “ME” time. Don’t worry…not sure where to begin?! Back to the basics my friends…you are a learner and I’m the teacher!

Whether it’s losing weight or maintaining I would love to coach you through your journey. It’s time you invest in yourself!

Please know that anyone can join my group as long as you are NOT currently working with a coach or is a coach.

If I am already your coach (coach ID: 561335) please private message me to be added.

Please complete the application in the link below and I will contact you within 24 hours with all the details.

APPLY HERE: https://llhealthyfit.com/get-support/

 LIMITED SPOTS AVAILABLE; FIRST COME FIRST SERVE! Oh by the way, this group will be using the MY CHALLENGE TRACKER MOBILE APP (FREE APP) and will be participating in HEALTH BET.

Together we are stronger.

Country Heat – Week 2

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Well I officially finished my first week of Country Heat! So here is an honest review of my first week as well as my plan for week 2. Tomorrow starts week 2 so stay tuned for all the updates and videos on my Facebook (fb.com/LLHealthyFit.com) and Instagram (MelissaBrown66).

Workout:

The workout calendar is 6 days a week. There are 2 new workout routines each week to learn; the same workout routine for 2 days in a row and then alternate on days 5 and 6. For week 1, the first workout was Country Swing. I am still shocked at how much I sweat during the workout and was sore in my core and legs. Giddy Up was the second workout and there were some moves such as Wonky Feet that caused me to try and try again! Again, the focus was on my abs and lower body during this workout. The Country Music in the background of the workout makes the time go fast and before I know it…I’m dripping sweat!!

My workout schedule for week 2* looks something like this:

Country Heat - Week 2 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.

Below is my meal plan for the upcoming week if you would like to check out what I will be eating. Meal planning can seem complicated so my best piece of advice is to KEEP IT SIMPLE and DO NOT OVER THINK. Try your best to not worry about complex recipes as I have found recipes with a few ingredients allow the meal planning process and grocery shopping to go smoother. I’m a big advocate to use what you already have in your pantry or refrigerator before buying more groceries.

Nutrition is extremely important to your success and people often give up on meal planning before even trying. Please take time to read through the nutrition guide that comes with your fitness program rather than jumping into the exercises without ever reading the nutrition guide. If you are finding it difficult or really are not sure how to start, then please ask. There are meal plans on my site that you can look at for guidance and then start substituting food items I have for food items you enjoy (i.e., a vegetable for another vegetable your family will eat). I started meal planning where my dinner options were a piece of chicken breast (1 red), brown rice or quinoa (1 yellow), and green beans (1 green). The more complex you make this process the harder it is to learn how to eat healthy and in the proper portions. Your goal is to eat 5-6 small meals a day to keep your metabolism up. Your food is your fuel.

I have been asked if I stick to my meal plan 100%. Most often I do stick to my meal plan; however, there are times where I will swap my AM snack and breakfast. This is completely okay! The whole point to this journey is progress not perfection. Let’s make this meal plan happen!!

There are tracking sheets on the Team Beachbody website so that you can check off the boxes when you eat the color coded containers throughout the day. This way you will visually be able to see that you are eating balanced meals throughout the day.

Country Heat - Week 2 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 on 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.

Country Heat Image.jpeg

Southwest Breakfast Scramble

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I’m not one to sit down and eat breakfast in the morning. Shakeology is my go-to for breakfast on the go! You can often find me making breakfast for dinner in our household especially on the nights where it seems impossible to come up with something to cook. Today was different and I’m very happy I decided to try this recipe from the Country Heat nutrition guide that comes with the Country Heat at home fitness program. The fresh salsa and avocado made breakfast savory and refreshing!

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INGREDIENTS YOU WILL NEED:

  • 4 large eggs
  • 1-2 TBSP almond milk or milk
  • 1/2 tsp chili powder
  • 1/4 tsp ground cumin
  • Salt, dash
  • 2 tsp olive oil
  • 1/2 onion, finely chopped
  • 3-4 small red potatoes, finely chopped
  • 1-2 TBSP water
  • 1/2 cup fresh tomato salsa
  • 2 TBSP cilantro, finely chopped (*optional)
  • 1/2 medium avocado, sliced

WHAT YOU WILL NEED TO DO:

  1. Combine eggs and almond milk in a medium bowl; whisk to blend. Season with chili powder, cumin, and salt.
  2. Heat oil in a nonstick skillet over medium heat.
  3. Add onion and potato; cook for 2 to 3 minutes, stirring frequently.
  4. Add water; cook for 6 to 7 minutes or until onion is translucent and potato is soft.
  5. Add onion/potato mixture to the egg mixture; stir. Once stirred then add mixture to the skillet; cook slowly over medium heat for 4 to 6 minutes or until eggs are done.
  6. Divide mixture evenly between 2 serving plates.
  7. Top with salsa, cilantro, and avocado.
  8. Enjoy!

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!

21 day fix portion for this recipe is 1 green container, 1 yellow, 1 red, and 1 blue. The color coded containers are available for purchase in my fitness shop.