3 – Day Refresh and Pumping

If you have been following me on my Facebook page and Instagram last week, I did a 3-Day Refresh and had great results even with adding a few extra portions. I modified the 3-Day Refresh so that I was able to maintain my milk supply for my son who turned 1 year old on April 10th. I lost 5 pounds and could tell that I lost inches too based on how my clothes fit after the refresh! It sure feels good to kick bad habits to the side and kiss the bloat goodbye. The 3-Day Refresh is a way for you to break through a plateau that you may experience on your journey.

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As promised, I wanted to share what I did during my 3-day refresh so that both my son and I were happy!

The thing I like about the 3-Day Refresh is that there is no guesswork involved in knowing what to eat. The 3-Day Refresh consists of three daily shakes, a fiber drink, plenty of water, plus a wide array of fresh fruits, vegetables, and healthy fats throughout the day to keep your energy and metabolism going. I do caution that the 3-Day Refresh is low calorie and for this reason I went into the 3-Day Refresh knowing that I would modify in order to maintain my milk supply and be able to make a fast, clean break from some bad eating habits.

What You’ll Eat and Drink During the 3-Day Refresh

So this is what I did with modification for Day 1 through 3. Please keep in mind whether you are producing milk or not, you must drink at least half your body weight in ounces of water each day – if not more! You do not want your body to get dehydrated while it is working hard to get rid of the bad and we all know that water does help control hunger. The other tip that I have is to prep everything so that you will be less tempted to reach for something that isn’t in the 3-Day Refresh plan. Do yourself a favor – prepare – you’ll set yourself up for success!

Day 1:

  1. Upon waking drink 8-10 ounces of water
  2. Breakfast: Within one hour of waking, I made my Chocolate Shakeology (choose either the vegan or whey Shakeology option) with a handful of Spinach, 1 tsp of Vanilla Extract, 10 ounces of unsweetened almond milk, and ice – blended together and then topped with Coconut Flakes. I also had 2 servings of fruit (oranges). **Shakeology is my daily multi-vitamin.
  3. Optional Morning Tea: I opted to not drink morning tea; however, for any nursing moms you could drink Mother’s Milk tea (to promote healthy lactation) as well as add 1 snack such as 1 cup of fruit. I know some moms will take Fenugreek tablets to help with lactation just in case.
  4. Mid-Morning: Fiber Sweep (digestive health drink) (*My best suggestion is to mix the Fiber Sweep with water and immediately chug!) The Fiber Sweep has a blend of soluble and insoluble fibers to gently and naturally eliminate waste for your digestive system while supporting healthy intestinal flora. It contains flax and chia seeds which are sources of healthy omega-3 fatty acids.
  5. Lunch: Vanilla Fresh Protein shake blended with 8 ounces of water and cinnamon sprinkled on top. I had pineapple along with my vegetable and healthy fat. I like to eat red pepper strips and hummus or Brussel sprouts and avocado. The Vanilla Fresh Protein shake is an excellent source of fiber and it’s both dairy and soy-free. There is no artificial flavors, colors, preservatives or sweeteners.
  6. Afternoon Snack: 2 servings of a vegetable along with 1 serving of a healthy fat.
  7. Optional Afternoon Tea: Again, I opted to not drink the afternoon tea; however, I did add a cup of fruit.
  8. Dinner: Vanilla Fresh Protein shake blended with half of a banana this time (the 3-Day Refresh guide says don’t blend with anything). I also made myself the Cucumber and Tomato Salad meal from the “dinner options” on the 3-Day Refresh guide. I modified by adding in an extra cup of vegetables.
  9. Optional Evening Tea: I was satisfied after dinner and opted to not drink the herbal tea.

I did days 2 and 3 the same way; however, I picked different fruit, vegetable, healthy fat, and dinner options as detailed in the 3-Day Refresh guide. Below are pictures of the foods that I ate for Day 1 through Day 3.

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Although it is not a requirement, to get the full benefit of the 3-Day Refresh, it is suggested to refrain from drinking coffee for the three days you are on the program. Also, cheese is not an option for food.

Please know that the 3-Day Refresh isn’t a starvation diet or an all-liquid fast. I mentioned that it is low in calories per day (this is why I modified to add additional servings from the food groups that I was allowed during the program to maintain my milk supply), but it is packed with protein and fiber. The increase in fiber that you consume during the 3-Day Refresh might cause some gas or bloating while it works to help clean things up especially if your body is not used to fruits, vegetables, and whole grains. There are low gas-producing options in the vegetable list and dinner recipe options to help you minimize discomfort.

As far as exercise, I worked out to PiYO by streaming it via my Beachbody On Demand membership. Mild to moderate exercise is recommended during the 3-Day Refresh.

While the 3-Day Refresh is simple, I will say that it is challenging mentally and physically. You might not be used to eating clean, but it is for 3 day! You absolutely can do this and have the option of my virtual accountability group for support. You are never alone on your health and wellness journey!

3 day refresh, refresh, nursing mom, break the plateau

Other Questions

  • What are the next steps after the 3-Day Refresh? The key is to keep it simple, stay realistic, and remember you are going to make unhealthy choices along your journey. Acknowledge when you start to get off course so that you can learn and make healthier choices again.
    • Keep hydrated
    • Don’t be afraid of good fats
    • Increase your vegetables and fruits (*eat fruit early in the day)
    • Choose healthy and lean protein sources and go organic whenever possible to avoid the antibiotics, hormones, pesticides, and herbicides associated with conventional farming. Remember that plant-based protein can be easier for your body to break down.
    • Practice portion control
    • There is no single way to eat clean; however, pay attention to how food makes you feel.
    • Stay away from the junk – here are some 21 Day Fix Snack ideas or review my Nutritious Recipes for more options.
  • How long did you wait to do the 3-Day Refresh after your son? I completed the 3-Day Refresh 1 week before my son’s 1st Birthday. Honestly, my priority was producing milk and I wanted to ensure my son’s digestive system was matured. I personally would not try the 3-Day Refresh even with modification until you have a good supply and routine established with your baby.
  • I already have a low milk supply. I would not risk doing the 3-Day Refresh. Just wait until you are done nursing and are ready to start a long-term fitness and nutrition plan with me to help you get on track. The 21 Day Fix is a great program to start with and to help you learn about portion control/balanced eating.
  • Are you a doctor or a nutritionist? No, I’m not a doctor or a nutritionist, but I do know MY body well. I pumped for 18 months with my daughter and I currently have been pumping for 12 months and counting with my son. I know how to stay in the “safe zone” of caloric intake. I am simply sharing MY experience and this blog post is not meant to push anyone to try the 3-Day Refresh.
  • Did I have concern with any of the ingredients in the 3-Day Refresh Program? I don’t know about you, but I would prefer to eat the foods in the program to get me back on track versus eating the processed foods and genetically modified (GMO’s) found at the grocery store and fast food restaurants. We could all use some help learning how to choose healthier food options, meal preparation, and eating balanced throughout the day! I have been drinking Shakeology since January 2015 – it is a no brainer for me.
  • Can I purchase the 3-Day Refresh by itself? Yes, the 3-Day Refresh can be purchased with or without Shakeology (if you already are purchasing Shakeology monthly then you can get the 3-Day Refresh without Shakeology). The majority of my customers purchase a challenge pack that includes their fitness program, 30-day supply of Shakeology, and the 3-Day Refresh. This way they are starting into the next phase of their health and wellness journey after completing the 3-Day Refresh. If you have any questions, please email me at Melissa@LLHealthyFit.com to determine which option works best for you.

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

Country Heat – Week 4

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

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

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

 

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.

Chocolate PB Shakeology Ice Cream with Love Crunch

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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:

  • Shakeology – Vegan Chocolate, Chocolate, or Café Latte
  • 10 ounces of milk (*I use Unsweetened Almond Milk. You can use regular milk, but be aware of the sugar. The other option is 1/2 water and 1/2 milk.)
  • 1 cup Spinach (*OPTIONAL – If you have trouble getting your greens in for the day, adding to the shake is an option. I do not always add Spinach to my shake.)
  • 1 tsp Vanilla extract, Caramel extract, Coconut Extract, etc. (*Pick one that you enjoy!)
  • 1 TBSP of PB (*You can use the powdered peanut butter…PB2)
  • ice (2 handfuls)
  • 1/3 cup of Love Crunch Dark Chocolate & Peanut Butter

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.

 

 

 

Country Heat – Week 2

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

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.

Country Heat – Week 1

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.

Country Heat by Autumn Calabrese – The Inside Scoop

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!

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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.

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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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