Tag: LLHealthyFit

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.

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Stuffed Peppers – FIXATE style

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Stuffed Peppers

INGREDIENTS YOU NEED:

  • 4 medium bell peppers, cut in half with seeds removed (or 8 medium bell peppers, tops cut off with seeds removed)
  • 2 tsp olive oil
  • 1 medium onion, chopped
  • 2 cloves of garlic, minced
  • 1 to 1/2 pounds of meat (grass-fed beef, locally raised chicken, etc.)
  • 1 tsp ground chili powder
  • 1 tsp ground cumin
  • 1/4 tsp sea salt
  • 1/4 tsp pepper
  • 1 cup tomato sauce
  • 2 cups cooked quinoa or brown rice
  • 1 (15 oz) can of black beans, drained & rinsed
  • 1 TBSP fresh lime juice
  • 1 cup of shredded Monterey jack cheese

WHAT YOU WILL NEED TO DO:

  1. Pre-heat oven to 375 degrees Fahrenheit
  2. Place bell peppers, skin side down, in a large baking dish; set aside.
  3. Heat oil in a large non-stick skillet over medium heat.
  4. Add onion; cook for 4 to 5 minutes stirring frequently or until onion is translucent.
  5. Add garlic; cook for 1 minute
  6. Add meat of choice, chili powder, cumin, salt, and pepper; cook for 5 minutes stirring frequently or until meat is no longer pink.
  7. Add tomato sauce, quinoa or brown rice, black beans, and lime juice. Reduce heat to medium-low; cook for 3 to 5 minutes or until heated through.
  8. Add a heaping 1/2 cup of meat mixture to each pepper half; cover light with foil.
  9. Bake for 35 minutes or until peppers are tender; remove foil.
  10. Top each pepper evenly with cheese and bake for 3 minutes or until cheese is melted.
  11. Enjoy!

Serve sprinkled with fresh cilantro, salsa, or even red hot (if desired).

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.

Asparagus Fries

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The asparagus fries are easy to make and something fun for my daughter to help make with me.

  • Line baking sheet with non-stick pan lining paper or spray with olive oil. This makes for easy clean-up.
  • Dip asparagus in whole wheat flour, egg (*2 eggs beaten), and then panko bread crumbs/Parmesan cheese mixture (*add 1/4 cup fresh Parmesan cheese along with salt and pepper to the 1 cup of panko bread crumbs).
  • Bake in oven at 425 degrees Fahrenheit for 10-12 minutes.

I enjoy dipping the asparagus fries in marinara sauce or honey mustard.

Asparagus Fries

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

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.

Turkey & Sweet Potato Hash over Zoodles

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Day 1 of the Country Heat meal plan included the Turkey & Sweet Potato Hash over Zoodles. I have to say that this recipe was enjoyed by my family. It made good use of items from our garden; yellow zucchini and green pepper. I used ground pork instead of turkey for the recipe. I attempt to use what I have in our freezer before buying more ingredients!

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INGREDIENTS YOU WILL NEED:

  • 2 tsp olive oil
  • 1 medium onion, chopped
  • 1 medium green pepper, chopped
  • 1-2 medium sweet potatoes, peeled & chopped
  • 1 pound ground turkey
  • 2 cloves garlic, minced
  • 1/2 tsp dried thyme
  • Salt, dash
  • Pepper, dash
  • 2-3 medium zucchini (*made into zoodles)

WHAT YOU WILL NEED TO DO:

  1. Heat oil in medium skillet over medium heat.
  2. Add onion, green pepper, and sweet potatoes; cook for 8-10 minutes stirring frequently or until onion is translucent and sweet potato is tender-crisp.
  3. Add turkey; cook for 5 to 6 minutes stirring frequently or until turkey is cooked through and sweet potato is soft.
  4. Add garlic and thyme. Season with salt (optional) and pepper. Cook for approximately 1 minute.
  5. Serve over zucchini zoodles. I cooked the zucchini zoodles (separately) in a medium skillet over medium heat with a little olive oil until tender-crisp; approximately 8-10 minutes.
  6. Enjoy!

This recipe makes 3-4 servings. For the 21 Day Fix, each serving is equivalent to 1 green container, 1 yellow container, 1 red container, and 1 spoon. 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!

 

Zucchini Lasagna

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This time of year we have a lot of zucchini (green and yellow) that is produced from our garden. I first attempted this recipe where a thin layer of ricotta mixture is placed on a slice of zucchini and then rolled up. That didn’t exactly go as planned; the zucchini slices must be very thin for the recipe to work. I decided to make zucchini lasagna instead of zucchini roll-ups! I have to say that this way is less time consuming, a refreshing switch from traditional lasagna, and the zucchini tasted delicious.

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INGREDIENTS YOU WILL NEED:

  • 2 (15 oz.) containers ricotta cheese
  • 3/4 cup grated parmesan cheese
  • 2 large eggs
  • 2-3 cloves of garlic, minced
  • 1-2 TBSP Oregano
  • 1-2 TBSP Parsley
  • Sea Salt, dash
  • Pepper, dash
  • 1 jar of marinara
  • 2-3 medium zucchini, sliced approximately 1/8″ thick or smaller
  • 1 cup grated mozzarella

WHAT YOU WILL NEED TO DO:

  1. Pre-heat oven to 425 degrees Fahrenheit.
  2. In a small bowl combine ricotta, parmesan, egg, garlic, sea salt, and pepper.
  3. Spread a thin layer of marinara into the bottom of a 9×13 baking dish.
  4. Place one layer of zucchini in the baking dish and then layer on top of the zucchini the ricotta mixture followed by the marinara. Repeat this step until zucchini and ricotta mixture is used completely up. You might have left over marinara.
  5. Sprinkle with mozzarella cheese.
  6. Cover baking dish with aluminum foil; bake until bubbly. Approximately 30-35 minutes.
  7. Remove foil and bake until golden brown. Approximately 10-15 minutes.
  8. Let stand for 10 minutes before serving.
  9. Enjoy!

This recipe I will often pair with another vegetable such as green beans. Also, another option is to cook ground meat and simply layer as you add the zucchini slices, ricotta mixture, and marinara to the baking dish.

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 2 green containers, 1/2 red container, 1/2 purple, and 1/2 blue. The color coded containers are available for purchase in my fitness shop.

Country Heat – Week 1

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Country Heat - Facebook Cover

Country Heat is for customers with a beginner or intermediate fitness level who are looking to lose weight and get in shape with a fun, dance cardio workout program paired with an easy portion-control nutrition plan. Each Country Heat workout is 30 minutes or less with no complicated moves. I just wrapped up the 21 Day Fix Extreme program and Country Heat caught my interest as it is a break from lifting weights. I’m blown away how something so fun can leave me dripping in sweat! A bonus is that the workouts are to the hottest country music around! My official launch challenge group starts tomorrow August 1st. Spaces are limited and there is still time to join! The cool thing is that when the Country Heat & Shakeology Challenge Pack is purchased, customers have a free 30 day trial to the club membership so that they can start streaming their Country Heat workouts on Beachbody On Demand. *Please just make sure that I am your coach before you make your purchase.

1.  EMAIL me at Melissa@LLHealthyFit.com with your order confirmation # and let me know that you would like to be in the Country Heat Test group.

2.  Make sure we are connected on Facebook by messaging me on

3.  Lets get this party started!  I’m so excited!

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.

My workout schedule for week 1* looks something like this:

Country Heat - Week 1 Schedule

*I will be following the Country Heat Deluxe workout calendar versus the basic.

Nutrition:

In the nutrition guide there is a formula that you can use to figure out your calorie range and your nutrition category. There are 4 different plans to choose from based on your weight and goals. Your food is broken down by 7 groups:

  • Veggies
  • Fruits
  • Proteins
  • Carbohydrates
  • Healthy Fats
  • Seeds & Dressings
  • Oils & Nut Butters
Country Heat Portion Control Containers.jpeg

The secret to success is in the nutrition!

 

I love that for each group there is a list of foods along with serving sizes for each food. So your goal is to choose from each list and put together your meals each week! If you are new to meal planning, please do not stress. I am here to help you! I always say to keep it simple, repeat meals that you enjoy, and do not over complicate things. Once you get the hang of the meal planning and preparation then you can start to change up the recipes.

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. 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.

Country Heat - Week 1 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.

Buffalo Cauliflower Bites

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I wanted to put an end to buying cauliflower and then doing nothing with it. Here is a recipe where you will not be able to stop popping the cauliflower bites in your mouth when they come out of the oven!

Buffalo Cauliflower Bites

INGREDIENTS YOU NEED:

  • 1 head of cauliflower, cut into bite sized florets
  • 1-2 tsp of olive oil
  • 1/4 tsp of sea salt
  • Dash of pepper
  • 2-3 cloves of garlic, minced
  • 1/3 to 2/3 cup of Red Hot

WHAT TO DO:

  1. Preheat oven to 350 degrees Fahrenheit. Line baking sheet with non-stick pan lining paper. This makes for easy clean-up.
  2. Combine all ingredients in a large bowl or ziplock freezer bag; shake until cauliflower is well coated.
  3. Place cauliflower on baking sheet. Bake in the oven for approximately 30-40 minutes until done. *An option can be to bake at 450 degrees Fahrenheit for 20-35 minutes. I prefer a slower baking time so that I can multi-task while the food bakes in the oven.
  4. 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 the buffalo cauliflower bites is 2 green containers. The color coded containers are available for purchase in my fitness shop.

Greek Yogurt – Honey and Cinnamon

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So the truth is…I’m not one to have yogurt as a snack! My mind is slowly changing though!!

One way to save money is to buy plain Greek yogurt and create the following snack:

1 cup of Plain Greek Yogurt
1 tablespoon of Honey (*support buying local honey)
1 teaspoon of Cinnamon

Mix together and ENJOY!

I will mix it up and add some cinnamon chips too…YUMMY!!

Plain Greek Yogurt with Honey and Cinnamon

 

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

The color coded containers are available for purchase in my fitness shop. The serving would be equivalent to 1 red container.

 

Country Heat by Autumn Calabrese – The Inside Scoop

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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

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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!

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.
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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!

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