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

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!
Yesterday my husband and I noticed that the weather seems to be changing and the trees are beginning to lose their leaves! Summer days sure need to last longer here in Pennsylvania. This morning there was a chill in the air and I decided it felt like the perfect morning to try a new recipe with the pumpkin pie spice I purchased last week.

INGREDIENTS YOU WILL NEED:
WHAT TO DO:
Here is an example of the Southern Spiced French Toast with Bananas & Walnuts. I used the color coded portion containers, which helps me to keep my nutrition on track! The picture indicates the 21 Day Fix container count. A serving size is 1 slice of bread (1 yellow) so this recipe can feed 3-4 people depending on if the serving size is being followed.
![IMG_1614[1]](https://llhealthyfit.com/wp-content/uploads/2016/08/img_16141.jpg?w=500&h=375)
The color coded containers are available for purchase in my fitness shop.
For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!
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:

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:
*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!
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 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:
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:
*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:
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.
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.
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.
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!
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!
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.
I used to be a toasted bagel and cream cheese kind of gal with the occasional ice tea or even coke for breakfast. It was convenient to purchase, quick, and something my brain had trained me to ‘think’ I needed to function when at work. I now get the question almost daily about my Shakeology. This has become my breakfast on the go! People just don’t get what Shakeology is all about until they take the plunge and try it for themselves. I know I was that skeptical girl! At first your mind is going to probably tell you YUCK! This is because your mind has been trained to like artificial sweeteners and flavors. Definitely chat with me regarding ways to mix your Shakeology depending on the flavor you purchase. Ultimately, I have learned that you CAN kick the bad habits and train your brain to crave foods that are going to better fuel your metabolism and nourish your body!
Now people want to know how I mix it and why it always looks so darn good.
INGREDIENTS YOU WILL NEED:
WHAT TO DO:
I combine all ingredients in my blender except for the Love Crunch (last ingredient in my list above). The tip is to add enough ice that will allow your blender to blend without getting stuck. Sometimes I have to stop the blender and shake the container a bit, but that’s how I get the ice cream consistency. Pour mixture into a cup or bowl. Top with Love Crunch Dark Chocolate & Peanut Butter. Enjoy your Shakeology ice cream with a spoon!
If you are interested in learning more about Shakeology and clean eating, please contact me at Melissa@LLHealthyFit.com or fill at the application on my Get Support page.
I am all about a fast, easy, and healthy breakfast for my family! Also, I like recipes that my daughter can help make alongside me. I feel this recipe is a great way to sneak in veggies too. I have prepped this ahead of time and eaten the veggie egg muffins the next day as a quick grab and go. It is a bonus having parents who live close by and have farm fresh eggs available! I try my best not to support factory farms.

INGREDIENTS YOU WILL NEED:
Tip: You can even add mushrooms and cheese to this recipe. If you use cheese, try to keep cheese to about a 1/4 cup per day for balanced eating.
WHAT YOU NEED TO DO:
For the 21 Day Fix, 2 veggie egg muffins would be 1 green container and 1 red container
The color coded containers are available for purchase in my fitness shop.
For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!
What is Beachbody Coaching?
Honestly, this job is all about helping other people succeed. LLHealthyFit is a team that is here truly and deeply just to help other people get healthy and in shape. We focus on our challengers getting results by teaching them clean eating, meal planning, meal preparation, and giving them daily support and accountability whether through a virtual accountability group, LIVE workout, or other forms of communication (email, text, phone call). We never give up. Every positive step you take, no matter how big or small, will make a difference. Your success is driven by helping other people succeed!
LLHealthyFit runs a lot of free groups and are always sharing information of value to improve the lives of others that we come in contact with on a daily basis. We help you personally and professionally grow along the way. So even if you are not familiar with clean eating or meal planning at this moment, you soon will be!
Our priority is to lead from the front through focusing on our own health and wellness first so that we can share our knowledge with others. Coaching will keep you accountable to your own health and wellness goals!
Not a Pyramid Scheme?
Coaching is a business opportunity. It is NOT a pyramid scheme or a “get rich quick” scheme. Just like any job, you have to put in passion and effort to start seeing a consistent income for yourself.
How Does a Career Focused on Sharing Your Journey and Helping Others Lead to Compensation?
This is a common question and many wonder how some people have been able to leave their teaching, nursing, and accounting careers in a few years of building the business. While 25% commission is something that is important as well as a big part of your paycheck in the beginning; however, as you begin to build your team you will quickly discover that the team bonuses are what makes up the largest percentage of your paycheck. Team Bonuses are calculated by what other coaches on the team are producing. I have to admit that being part of the TOP teams in BEACHBODY has it’s perks!)
The ability for our team to put coaches under you to help you bonus more quickly takes pressure off having to make sales to make money. Also, there are various incentive programs such as Success Club which further increase earning opportunities and count toward many of our reward trips and vacations.
You do not have to be a fitness professional, you do not have to be at your ideal weight or goal, but what you need to do is be passionate about helping others, be teachable, and be willing to give this business at least 1 year.
So How Do You Sign-Up as a Coach?
There are a few options to become a coach. First, you are not required to purchase Shakeology to become a coach. The coaching fees are set at $39.99 to start (waived for Military Members or with a Challenge Pack purchase) and are $15.95 (plus tax) a month after that. This monthly coaching fee cover the hosting and maintenance of three websites Beachbody provides, access to your online office, and an online subscription to Success Magazine. The $39.99 sign-up fee covers the start up cost for the websites and a Business Starter Kit for you and shows Beachbody that you are serious about the coaching opportunity. People that invest in themselves are that much more likely to succeed personally and professionally because of their investment.
It is important to note that most coaches do; however, use Shakeology daily, being that true product of the product. You get Shakeology at a 25% discount, plus this makes you an “ACTIVE” ranked coach. Becoming active is a rank advancement that opens you up to opportunities such as qualifying for success club, bonuses, and starts your coaching off on the right foot.
In summary, there are 3 options for becoming a coach and you can chat with me about what works best for you.
Now That You Are a Coach…How Do You Succeed?
It is very important to know from day 1 that this is a business. Your service is valuable just like teachers, counselors, trainers, nurses, the list goes on and on. We help people because we care, but should not feel guilt that the service we provide is worth something. You are very valuable and have a lot to offer; we make each of our businesses unique based on who we are and our niche. You make your own schedule and you have FUN the majority of the time. The reality is with any business is that it can be frustrating if you are not moving as quickly as you like. It’s important to remember CONSISTENCY, PATIENCE, and having the mindset of I WILL DO THIS. At the end of the day…WHY NOT YOU?!
It is important to have open communication and include me in whatever you are going through. If you are struggling in certain areas then let me know because I guarantee you that I have dealt with and overcome exactly what you are going through. Otherwise I would not be where I am today. We all do our best to keep track of your progress, help you with your goals, and support your team groups. It requires you keeping us informed on where you are and what you need so please do not be shy! Coaches that keep in contact with THEIR coaches, keep them up to date, and actively participate in the coaches only group are the coaches that end up having the strongest teams, the continued growth, and end up really making an impact.
Coaching can sometimes be a roller coaster ride and if you can keep that focus and your WHY in the headlights then you will be able to overcome anything that comes up. The trials that we face as coaches are nothing compared to the triumphs. The trials come not from lack of dedication, motivation, or determination, but because some of this business relies on other people. Having patience is something that we all need to work on continually as we help our clients change their lifestyles. It is not an overnight process to change your entire health and wellness habits just like coaching is not an overnight success. If you decide to commit then you will succeed!
In the beginning, it’s important to note that this is a business. Your service is valuable, just like teachers, counselors, trainers, nurses, the list goes on and on. We help people because we care, but we shouldn’t feel guilt that the service we provide is worth something. Because it is! It’s very valuable! YOU are very valuable and you have a lot to offer. Though it rarely feels like work, you make your own schedule and you have FUN 90% of the time.. the fact is, the business side of it can be frustrating if you aren’t moving as quickly as you like. It’s important to remember that consistency is KEY, having an “I WILL DO THIS” attitude and overcoming any hurdles in your path will be your saving grace.
I’ve also noticed, the coaches that keep in contact with THEIR coaches, keep them up to date, and actively participate in the Coaches-Only Group are the coaches that end up having the strongest teams, the continued growth, and end up REALLY making a difference in this business. Those that teeter around, can’t commit 100% and don’t keep in contact with their coach struggle. Remember to ALWAYS include your coach in what you’re going through. If you’re struggling in certain areas TELL THEM! We guarantee your coach has dealt with AND overcome exactly what you’re going through. Otherwise they wouldn’t be where they are. It’s up to YOU to communicate with your coach and ask for help when needed. We do our best to keep track of your progress, help you with your goals, and support your team groups, but it requires you keeping us informed on where you are and what you need. Don’t be SHY!
Coaching can sometimes be a roller coaster ride, and if you can keep that focus and your “WHY” in the headlights, you will be able to overcome anything that comes up. The trials that we face as coaches are nothing compared to the triumphs. The trials come not from lack of dedication, motivation, or determination but because some of this business relies on other people. Having patience is a coveted virtue and something that we all need to work on continually as we help our customers change their lifestyles. It’s not an overnight process to change your entire diet/exercise habits just like coaching isn’t an overnight success all the time. The reality is, if you decide to commit, you will succeed!
For more information, click on Join Our Team!
Because nothing comes without hard work : Beachbody does not guarantee any level of success or income from the Team Beachbody Coach Opportunity. Each Coach’s income depends on his or her own efforts, diligence, and skill.
Meal planning can feel so difficult when my clients first get started; gosh I remember when I started and I dreaded this task. There are many benefits to meal planning/meal preparation especially that it makes the week go smoothly when we know what we are going to eat as a family. So why not make a crockpot meal!
You only need to buy 3 items from the grocery store to make this meal.
INGREDIENTS YOU WILL NEED:
Additional ingredients would be if you want to garnish with cheese of choice, green onion, salsa, red hot, or even a little bit of sour cream or Greek yogurt!
WHAT YOU WILL NEED TO DO:
Instructions are on the back of the seasoning packet! During meal preparation Sunday, I will boil extra chicken and shred. Then I can easily add the shredded cooked chicken to the crockpot for this recipe and make my buffalo chicken dip for the buffalo chicken bowls. That is two meals taken care of for the week!
Serve warm with cheese on top!
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 red container, 1 yellow, and 1 blue. The color coded containers are available for purchase in my fitness shop.