First, I'm sorry for not updating you sooner! My weeks are just flying by! ANYWAY- my second week of 21 Day Fix Extreme has been moving along quite well! This time my legs weren't as sore but my upper body was. Its so crazy how different moods going into your workout can change how hard you workout. This week I really struggled with staying positive and motivated. I started to workout with the hubby again and it was like a breath of fresh air. Sometimes we just need to change up our routine to keep moving forward.
Here's a little sneak peek of my week--
MONDAY
New Day. New Week. New Start 💕
No matter what happened over the weekend/ in the past, you have the opportunity to change it today. Don't let another day, week, month slip by with saying *tomorrow, I'll start*.
There is no tomorrow- only today.
TUESDAY
Above all else, you have to believe in yourself.
Believe that you are strong. Believe that you are worth it. Believe that you are capable.
Think with your head & lead with your heart.
It first starts with you. Take a chance. Believe in yourself. Trust your heart.
WEDNESDAY
"You will always harvest what you plant" Galatians 6:7 . That's the secret 👆🏼 Whatever you put out into this world will come back to you. You reap the harvest of your actions, mindset and beliefs. . Morning workout with the hubby 💕 Almost half way done with my program!! 🎀
Two words ->> LEG. DAY. 😥😭 . Holy MOLY!!! After the first round my legs were on 🔥!!! Then I had to complete 3 more rounds after that!! OUCH and OUCH!! . So happy I'm done with that!! Now to stretch like crazy so I don't get too sore or cramp up! 💪🏼 . Happy Friday Friends 💟
Girl to girl, can we just talk about this for a second.
How many of us get so caught up in becoming the person everyone else wants us to be that we forget that its OUR life. Not theirs. We make life decisions based off of what our parents think or how we assume our friends will react. We crave to be liked and loved by everyone. Its a vicious cycle truly. You could go your entire life not understanding who you are or what you want. Everything gets so clouded when we allow others to influence our heart.
Its time to take that back. To not worry about what others think. Its time to do what we know is right in our heart and forget the rest. The people who love you, the ride or die friends, they will never leave you based off of a decision you make with your heart.
And if they do, that's their issue. You cannot be responsible for how they react and you can't pay your bills with their opinions either.
Girl, sometimes you just have to do whats right for you and allow your faith to show you the way.
Its your story. Its your life. You only get one try.
Follow your intuition. Follow your heart. Follow your faith.
Whooooa baby-- totally had to push pass my shaking legs and the voice in my head screaming to stop.
Today's workout, Plyo Extreme, ripped apart my lower half. It's was weighted lunges, squats, side jumps, burpees, and planks.
And to think this is just the beginning 😪
But I'm so ready for this next season of my fitness to get ready for the MMA workouts, Core De Force.
>> hardcore workouts / countdown to competition meal plan. <<
Day Two:
You know that it's a good workout when you feel sore BEFORE you go to bed.
Yep, that was me yesterday! Plyo ripped my legs a part!!! I had to strength extra well this morning!!
Day two was Upper! 3 rounds. 4 exercises. Repeat 2X. It was a great mixture of exercises that worked different muscles & even threw in a little legs! OUCH!
**When you are tired, remember where you want to be in 21 days** 👆🏼holding onto that for sure!!👆🏼
The part of this that I am super stoked about is the Count Down to Competition plan. This is by far be the MOST challenging part of this but I'm so ready to take it!
The Count Down to Comp. plan isn't a lifestyle plan by any means but its a way to challenge your system and really let the workouts WORK!!! You pack in the greens and protein with a little carbs! You do two days on, one day on the regular lifestyle plan.
The first two days went something like this...
Morning: Vanilla Shakeology with 2 tsp. peanut butter
Snack 1: 8 egg whites
Lunch: Baked Chicken Breast with Steamed Sweet Potatoes and Green Beans
Turkey and Cheddar Stuffed Zucchini Boats
(Serves: 4 servings)
21 Day Fix container amounts: 1 1/4 green (zucchini, onion, green pepper) 1/2 red (turkey) 1 blue (cheese) 1 teaspoon (olive oil) Ingredients:
2 zucchini (4 green)
½ pound ground turkey (1 red)
½ green pepper (1/2 green)
½ onion (1/2 green)
2 cloves garlic
1 tablespoon tomato paste
1 teaspoon oregano
1 teaspoon Italian seasoning
1 cup shredded cheddar cheese (4 blue)
4 teaspoons olive oil
Optional toppings: basil and paprika
Directions:
1. Preheat oven to 350 degrees
2. Slice zucchini evenly in half. Scoop out the insides with a spoon, leaving a thin layer of the "meat" for structure. Add the scooped out "meat" into a bowl and set
aside for later
3. Place the zucchini boats on a foil lined baking sheet, season with salt and pepper, and bake for 10 minutes
Meanwhile, prepare your filling-
1. In a large skillet over medium high heat, add 2 teaspoons of olive oil, your ground turkey, and your turkey sausage (casing removed)
2. Season with salt and pepper
3. Break apart with your spoon and brown (about 5 minutes)
4. When the meat is brown, remove to a plate and set aside
In the same pan, add 2 more teaspoons of olive oil and your onion, green pepper, and garlic
- Season with salt and pepper
- Cook until veggies have softened (about 3 minutes)
-
Add the turkey back in with the veggies along with the zucchini meat you set aside earlier, tomato paste, oregano, and Italian seasoning. Stir until the mixture is thoroughly
combined - season to taste with salt and pepper
Turn off the heat and add most of your cheese - set some aside to sprinkle on top of the stuffed zucchini boats - stir until totally combined Assembly:
1. Divide the filling into four sections (it is easiest to just section it up in your pan)
2. Stuff each zucchini boat with the filling - pressing it down if it is too heaping
3. Sprinkle the remaining cheese over each stuffed zucchini, and bake for 10 minutes
4. Remove from the oven and serve!
Dancing to Country Music. 30 minutes per day 6X per week. Simple Nutrition. Daily Support. Community style accountability. . 5 women have submitted their transformations and together they lost 26 pounds & 33 inches combined!! .
One challenger LOST 11 inches. Another 10 pounds. . IN.THIRTY. DAYS. . GUYS- this WORKS. Clearly ;) . Here is what I've got for you-- **Sept 19th. 30 day challenge. You. Me. & other women working on our health TOGETHER. No one gets left behind. No one gives up. No one judges. . You will get: +1:1 Coaching from Me +30 min workouts that fit YOUR STYLE. +Simple nutrition plan (none of that cutting out food groups which I HATE! Its NOT a lifestyle if you have to cut out food groups.) +Meal plans and recipes. +Fitness community +Lifetime SUPPORT even after challenge is over. . Ladies, now is YOUR time. Be selfish for 30 minutes before you kiddos wake up. You can do this. You can feel your best without stressing yourself to the max. . I'm here to help! To be a part of our next Challenge simply fill out the application below and I will be in touch!
I woke up today in the worst of moods. I was cranky that things weren't going my way AND the fact that my alarm was so quiet that I didn't even hear it going off for a full 9 minutes! Either I was really tired OR I need to change the tone I used! I hate days like this. I wish I could just press the restart button and try again.
But this is life right? Totally not happening. So I decided to do the next best thing- focus on myself.
When I say focus on myself I don't mean that I ignore my kids and husband and peace out on the whole mother gig. It means that before I serve anyone else, I try to get myself right. Waking up 9 minutes late I knew I had a decision to make. Run the day or the day will run ME.
So instead of crawling back into bed and trying to press the restart (which by the way would have only ruined my morning even further) I rug myself into the kitchen, downed Energize, and walked out to the garage to press play.
Number #1- Working out wakes me up and pumps life back into me. Some days I just have to workout FIRST even though my routine typically is a devotional while my pre-workout is still kicking in.
After day 29 of my workout, Country Heat: Trail Ride, I was feeling more awake but my mind was still so negative. I don't know why I go straight to "I'm not good enough" and "I'll never reach my goals" but I do. Its like a cemented in belief of myself that I'm struggling to rid myself of. The ONLY way I've found to combat that is to turn my focus towards God instead of on me. I may not be strong right now but HE is and that's all I need.
Number #2- Morning devotionals remind me who my creator is and that He sent me here for a purpose and it WASN'T to be negative, mad, or hateful toward myself or anyone else. Today, I read about how He is The One and The Only God. In the end praying for others, remembering the many things I'm thankful for and realizing how all powerful my God truly is- lifts my mind to a different level.
Those TWO things are what I do to "focus on me" and get my day started right. I've found that waking up at 5, when the whole house is still sleeping, gives me this calm and happiness when the kids wake up in not so good moods. Working on myself is a life long journey and it took me for what seemed like forever to find my perfect combo in the morning. I will say that it doesn't ALWAYS lift my mood. If I don't give it my all by stopping the thoughts, focusing on doing the exercises, listening to what the trainer is saying, and truly reading into God word and praying- its like I never even did it. Your mindset is your most powerful tool and its not easily changed. I know I have to WORK for it and some days its easier than others.
Now that the girls are in school, I cooked and prepped a weeks worth of Lunches, Owen and I are headed outside for a little park playdate together. Check back in later for my LAST week of Country Heat meal plan AND how to prepped our lunches for this week!
Here is something to think about... would you start your day, leave on vacation or show up to a job interview without a plan? No, probably not. I used to eat on the go and was constantly stopped at fast food restaurant... guess where that got me? 40lbs heavier and feeling awful about what I looked like, not to mention my skin was HORRIBLE from all the grease and processed "food".
So I want you to think of meal planning and prep as your PLAN for a HEALTHY BODY! Your biggest obstacle is going to be managing your time so that getting fit and healthy doesn't complete with the rest of your commitments. We all have busy lives but that doesn't mean that they have to be unhealthy ones.
Believe it or not, prioritizing and planning ahead actually make life EASIER! Not to mention, it will set you up for success in the long term! I know it seems time consuming and not necessary BUT I promise that it’s worth it! By having everything ready and packed will be less stressful than leaving your meal choices up to chance. (We all know how awful our decisions can be if we are hungry!)
If you are on the go a lot, keep snacks on hand; raw almonds, low-fat string cheese, chopped veggies, fruit, rice cakes, hummus ect. You can keep little ziplock baggies almonds in your car so you ALWAYS have something to grab. ((TIP: Get yourself a small cooler to keep your snacks fresh or to take yogurts and other refrigerated items.
Healthy Grocery Shopping List Guide
Proteins
Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (mahi mahi, cod, halibut, and on occasion salmon and sea bass)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Buffalo steak (lean)
Egg Whites or Eggs
Rib eye Steaks or Roast
Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
Top Sirloin
Beef Tenderloin (aka Filet, Filet Mignon)
Top Loin (NY Strip Steak)
Flank Steak (Sir Fry, Fajita)
Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% Lean Ground Round)
Extra Lean Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)
Complex Carbs
Oatmeal (Old Fashioned or Quick Oats)
Sweet Potatoes (Yams)
Beans (pinto, black, kidney)
Oat Bran Cereal (watch sugar, less than 6 grams)
Brown Rice
Ezekiel Bread (frozen healthy section)
Multigrain Hot Cereal
Pasta (Whole Wheat, Ezekiel brand – watch serving, very dense)
Rice (jasmine, basmati, Arborio, wild, brown)
Potatoes (red, baking)
Kashi Low Sugar Cereals (less than 6 grams of sugar)
Whole Wheat Pita
Corn Tortillas
Whole Wheat Tortillas
Rice Cakes (lightly salted only)
Berries (blueberries and raspberries)
Lemons or Limes
Melons (not watermelon)
Grapefruit
Apples
Dates
Grapes
Oranges
Eat bananas, strawberries, peaches or plums sparingly (lots of natural sugar)
No dried fruits, including raisins (loaded with sugar)
Healthy Fats
Natural Style or Organic Peanut Butter, even better, Peanut Wonder (Whole Foods Market)
Almond Butter
Olive Oil or Coconut Oil
Nuts (peanuts, almonds)
Hummus
Flaxseed Oil
Avocado
Dairy & Eggs
Eggs
Low or Non-Fat Milk (eat dairy only occasionally)
Low-fat or fat-free cottage cheese
Plain Greek Yogurt (I like Chobani the best)
Fat-free String Cheese
Beverages
Bottled Water
Iced Tea (decaf)
Coffee (decaf) (I do have 1 cup of regular coffee in the morning! I use organic Stevia as a sweetener!)
Sparkling Water
Condiments & Misc.
Fat-free Mayonnaise (on occasion)
Ketchup (Heinz One Carb brand only)
Reduced Sodium Soy Sauce
Reduced Sodium Teriyaki Sauce
Balsamic Vinegar
Balsamic or Raspberry Vinaigrette
Salsa or Fresh Pico De Gallo
Steak Sauce
Chili Paste
Mustard (yellow or Dijon)
Extracts (vanilla, almond, etc)
Low Sodium fat-free beef or fat-free chicken broth
Tomato sauce, puree, paste (look for low sugar)
Worcestershire Sauce
Fat-free cooking spray
Sugar-free applesauce for baking
Every Sunday I sit down and write out my meal plan and grocery list. Then I shop and prepare my snacks and lunches so everything is READY! Each day all I’ll need to do is worry about cooking the breakfast and dinner that I already PLANNED! It makes some time getting a hang of it but once you do it’s SO WORTH IT! A little time in the store and kitchen on Sunday means for the rest of the week you can JUST GRAB AND GO!
To make my MEAL PLAN I follow a very simple technique. I basically just plug in the foods I want into the categories I have laid out for each meal or snack.
On the left are the food groups I am eating for that meal.
On the right is an EXAMPLE of what I would eat for that day.
By sticking to the same lay out each week, I can make my meal plan quickly without having to put much thought into where exactly I place my foods. The 21 Day Fix taught me much of what I know about meal planning and HOW to place my foods throughout the day so I am not hungry. You can see it is color coded according to what food group it fits into.
To keep my weekly grocery budget under control I tend to eat a lot of the same foods for certain meals. For the week, my breakfast, snacks and lunches all are pretty much the same. I change up the dressings for my salad or have it in a wrap but overall I am using the same foods. Dinner is the main meal that changes each and every night so we have some variety in our diet. Each week I change up the foods I buy so we won't get burnt out. Its work WONDERS so far!
I get a lot of people telling me that Clean Eating is SO expensive. I can promise you that I actually spend LESS now they I ever have. Check out my post about Clean Eating on a Budget for some useful tips!
A year ago you probably had no idea what you would be doing now. You probably didn't think you would be this busy or have so much on your plate. . But you're doing it. And maybe there are things you don't get done but you get your priorities done, RIGHT?! . What blows my mind is that (most) people don't consider their health a priority. One way or another, you will have to make time for it ->> that's a given. . Listen, I KNOW how it feels to not know what to do at the gym OR what to eat. GOSH- I didn't even know there was a science behind to eating for your goals! 😮 . That's WHY when I found these home fitness and nutrition programs, I FELL IN LOVE. It's 100% guess free, all laid out for you & no wasted time figuring out what to do OR driving to the gym. PLUS you get support, accountability AND motivation daily to guide you through it. . I'm not saying this is the ONLY way, I'm saying worked for ME and still is 2 years later. It helped me get past all of the obstacles allowed me to put my health as a top priority without taking time away from my family. . Day 25 of Country Heat is DONE ✔️✔️ Now to work on my Wellness Home Challenge starting on the 19th!! If you are ready to put your HEALTH as a priority and start feeling your best- shoot me a message! I know this would help 😘
If you're not wildly passionate and excited about your day and the days to come, it's time to start thinking about change.
Gosh, GUYS-- our lives are way too short to squander it on a job we hate, around people who don't love us, living life the "normal" way.
I never in million years thought I'd be a Beachbody Coach but it's what I love. Helping other ladies find their inner confidence and self love through learning how to put themselves FIRST without taking away from their families <<-- is.="" jam.="" my="" passion="" s="" span="" that="" where="">
As I always say, it all starts with you and deciding what you want.
One of the biggest issues with our generation is the need for INSTANT GRATIFICATION.
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If we don't get it now then we quit. Most won't admit it but they want to quick fix & the path of least resistance.
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We want to workout once and see results. We want to eat one healthy meal and feel our best. If it doesn't do that -then heck- it must not work right!?
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But that's simply not how to it works.
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You have to put in the WORK to see lasting results. You have to eat healthy 80-90% of the time to feel your best.
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It's so simple, yet we give up long before the magic happens.
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Stay the course and know that if you stick to it, eventually your results will be 100% better than the instant gratification you get from whatever quick fix is poppin' at the moment
If you stopped and thought about what YOU want... what would it be? . >>Would you want have more girl time? >>Have more energy? >>Be more confident? >>Have a community of ladies who empower you to be you? . Or maybe you want... . >>Make some extra money to go out with your hubby on a date night. >>Take your kids to Disney World. >>Dig yourself out of debt & be free from money stress. . Or maybe...
>>Put food in the table without using a credit card. . Whatever is it. Know that YOU can change your future. Know that you can do something about it. . Listen, if you are still reading >> THAT is your sign. . Take two days next week {Monday & Tuesday} to learn about how Coaching could truly help you. Im going over all the ins and outs, no sugar coating, reality of a coach and how it works. . You can be a fly on the wall & simply check out how we, as Coaches, work on ourselves while serving others so they too can feel their best. . Link to group is in the comments, add yourself
So the only way to get Owen to sleep in his own bed is to lay down with him until he passes out. It's so strange because I love that time. Number 1 it gives me and O time alone to chat for second and cuddle- he's my love bug 😍! But number 2 I love it because it gives me quite time to reflect once our convo dies down. . Tonight, I was thinking about how simple everything becomes with you just make a decision and go for whatever it is that you want. . In my business it's 100% possible for anyone to succeed- in all honesty. The behaviors are simple and easy to do but the part where most people get stuck is the CONSISTENCY part. Those actions only work if you do them every day and that is not always easy. . HOLY COW-- you could work your coaching biz for 2-3 hours per day & create an amazing solid biz that could replace your current income and bring you HOME or dig you out of that mountain of debt! I've seen it happen! . It's dedication. It's knowing what you want and going for it. It's being driven and willing to do what it takes. It's not ever giving up. It's taking a chance and believing in yourself. . For so long I've felt so unworthy of success. I've felt scared of failing and looking like a fool. Ive watched others fly by me because my foot is jammed on the breaks without even realizing it. In the end, I sabotaged myself and pooped out on my goals. . Well, it stops here. I WILL make it & my amazing team will be right beside me. I will pay off our/my debt. I will not sit and wonder "what if" ever again. . Gosh, life is just too short to not go for it, to pull others up along the way and feel incredibly blessed to be able to live another day.
Ah this week has been so crazy that I totally forgot to update you all on the NEW program I'm starting!! A few weeks back I was talking a lot about a dance cardio routine to country music, called Country Heat and the opportunity you all had to join my Exclusive Test Group!!
WELL, on Monday we kicked off that group with over 25 women from around the country!! It has been such an amazing journey and one that I am so excited to share with you!
First up- what does my nutrition plan look like?!
I don't know if you know this or not BUT your nutrition plays 80% into weight loss or any other kind of results you may want to achieve. SO what you put into your body is SO important!! Below is my meal plan for this week- its SUPER simple and I mainly eat the same things each day but vary dinner. I find that the easier my meal plan, the easier it is to follow through.
My starting point...
I'm really not super proud of this. These last few months have been pretty hard on me with my IT Band injury then traveling for the past 2 weeks. I can honestly say that my fitness level has not dipped, other than when I hurt my leg - still did upper body work-, and clearly it didn't make up for my awful eating. Its a simple case and point to what I said above. I am not making excuses, I know it sounds like that, I am simply letting you know what happened. I KNOW life happens and things don't always go as planned. Whats important is that we get BACK on track and not worry about what happened in the past!
Here are my accountability/goodbye/BEFORE pictures...
I am SO pumped up to do this program and really see what it can do! I mean, if I can get back into shape by DANCING-- oh GOSH! Can you imagine the possibilities?!
If you want to continue to follow my journey with weekly meal plans, updated pics & my review of the week be sure to hit the subscribe button!!
Also- don't be afraid to reach out if you had a question or looking for more details on how to join me!! Just fill out the form and I'll be in touch!
When I became a stay at home mom over 7 years ago the hardest part for me was letting go of being in control of my future. All of a sudden I went from working 40+ hours a week to depending on my boyfriend {now husband} to fully support us. It felt like my future rested in his hands. . As the years went on, I always wanted a job to help our growing family but the pull to stay home was much stronger. I wanted to be there for our children in a way that our parents couldn't. . So, I sacrificed having a career for them because in the end- they are what matter most, they come first and my husband was happy to keep me home. . Then a little over 2 years ago I was introduced to coaching. At first I just wanted to get back into shape and feel comfortable in my own skin but that quickly changed when I started to see amazing results & found out that I could help others do the same. . Since then Coaching has given me so much more than just a physical transformation after three babies. . It's given me a passion for helping others, a group of women who empower, mentor & support me, a growing team, a home based business I feel proud of, and the ability to help my family financially without ever having to leave them. . It completely wiped away everything I may have sacrificed so long ago. . If it wasn't for this opportunity, I don't know where we would be. My family is so involved in this that together we have become healthier, happier and filled with whole hearted passion and motivation. . Next Monday I'm hosting a 3 day •Reality of a Coach• Sneak Peek hosted right here on FB. You will learn everything from what we do as a coaches to how to earn and everything in between. Nothing is left out- nothing sugar coated. . I'm looking to link arms with other women who are ready for more, who are driven and passionate about creating a future for themselves and their family. If you are interested simply shoot me a message or drop a comment below to be added.
So I LOVE country music. Its like one of those childhood
things. I can remember riding in my dads pick up jamming out to Grath Brooks
and Travis Tritt. I love it and I still listen to it.
BUT I'm sure your wondering WHY I would be telling you
that..
WELLLLLLL Beachbody is releasing a BRAND NEW program and I'm
SO excited to share it with you!
GET ready to DANCE YOUR HEART OUT to some butt kickin'
country music!!
WHAT IS COUNTRY HEAT?
COUNTRY HEAT is a HIGH-ENERGY, LOW-IMPACT cardio dance workout that is designed to help you reshape your body, lose weight AND lose inches in 30 days.
Country Heat makes it fun and easy to get fit without equipment or needing any prior experience! It was designed by Autumn Calabrese, the creator of the 21 Day Fix & 21 Day Fix Extreme!! She is a celebrity fitness trainer, professional dancer, AND nationally ranked bikini competitor. In short---SHE KNOWS HER STUFF and she KNOWS how to give YOU the results you are looking for.
WHAT MAKES IT EFFECTIVE?
This program combines a simple, straight forward portion controlled nutrition system with fun, high energy DANCE workouts to create one KILLER plan that everyone can use.
**5 HIGH-ENERGY dance workouts and 1 Dance Conditioning workout that will give you the calorie-burning benefits of cardio while using every muscle in your body to fire up your metabolism and get the DEFINITION that you want.
**No complicated moves or memorization---just follow along and move your body for 30 minutes
**No weights or equipment necessary
**Portion-control container system and nutrition guide to MAXIMIZE your results.
When you can combine HAVING FUN & FITNESS, I believe that you will get the best results without even realizing your are exercising!!
WHO IS COUNTRY HEAT FOR?
COUNTRY HEAT is for ANYONE on ANY fitness level!!!
You don't have to be a good dancer (I may be the worst dancer EVER but I still plan on rocking out to this program). Autumn designed this program for those who can't!! You just follow along and move your body to GET RESULTS!!
If you are wanting to lose weight--this is a PERFECT PLACE TO START. As far as nutrition goes, this program is a GAME CHANGER. Like the 21 day fix, it follows an EASY TO USE portion control nutrition system to help you eat the right amount of food so you will reach your goals faster!! Combining cardio dance moves PLUS the nutrition plan- you have a major calorie burning workout that will give you AMAZING results in just 30 days.
If you want to just let loose, relieve some stress, and dance your heart out by following along to high-energy music without memorizing complicated moves, then this will be PERFECT for you!
MAYBE you are (like me) a COUNTRY MUSIC LOVER and you want to get a good sweat on while rocking out to some of the #1 songs in country music out there!!!!
CHECK OUT THE SNEAK PEEK BELOW!!
COUNTRY HEAT TEST GROUP RESULTS
BEFORE Team Beachbody launches every new program to the public, a few of our coaches participate in a BETA TEST round!! It is amazing how much this program helped these ladies!
Check out their results and what they had to say--
Stephanie C. lost 11 pounds and 14 inches in 30 days with Country Heat. She loved how fun the workouts were, and how she looked forward to doing them each day – she says that’s what got her results!
She said, “I did not expect to get such drastic results from such a low-impact dance program. It doesn’t matter if you dance, if you like country music, if you are a girl, a guy, an athlete or not: absolutely everyone can get a kick out of Country Heat. Just try it! The music is addicting, the dance moves are fun and easy, and you will lose weight. I’ve been an athlete my whole life and have tried every high-impact program out there. The difference with Country Heat is the low-intensity workouts are fun and keep me coming back. The results are a leaner, toned figure and I love it.”
Lisa L. lost 18 pounds and 9.75 inches in 30 days with Country Heat. She was able to use the modifier when necessary and keep the moves low-impact, and she still saw great results!
She said, “Country Heat allowed me to change my mindset about exercise and working out. You can have fun doing something other than playing sports. A person doesn’t have to be in condition to get in better shape—you can start right where you are (everyone can dance!) and progress from there. One of the best things about Country Heat is that it’s easy on your joints. I saw amazing results doing low-impact moves. On some moves, I could increase the intensity but on other moves, I kept my movements low impact and saw results.”
Millie F. lost 26 pounds and 31 inches in 90 days! Though she had never had a dance lesson in her life and this was the first workout program she had tried, she found the workouts easy to do. She said following Autumn was easy, because she broke down the steps into easy-to-follow directions.
Millie told us, “I did not expect to see such results from this fun workout. I also didn’t expect to sweat so much! The music was great. It was fun and easy to dance to. Country Heat is something I would recommend to everyone! It is simple, fun, energizing, and from young to old, women to men – everyone can see results and add a little spunk to every day!”
NOW for the BIG NEWS!!
I am going to be hosting MY VERY OWN test group for 20 ladies who WANT TO BE THE FIRST to get results from COUNTRY HEAT!! This will be on a FIRST COME FIRST SERVE basis :) I find that 100% of my challengers get killer results when they are SUPPORTED and A PART OF A TEAM! DO YOU WANT IN??
Fill out the app below to get on the list!!
Here is what you can expect in a test group:
*30 days of my personalized meal plans specifically for you and this program
OH EM GEE!!! You GUYS!! These burgers are to DIE for!! I am totally a guacamole girl and always looking for ways to squeeze it in with out having to eat chips with it. This recipe is one of the best chicken burgers I've had, then top it with guac and BAM- we have a WINNER!
These are 21 day fix approved (1 red and one blue) AND will satisfy your cravings for a yummy burger any day! I didn't use any carb with this particular dinner BUT you could use a pita pocket with some lettuce and tomato -- that would give you 1 yellow and 1/2 a green all depending on how much lettuce and tomato you use! GUACAMOLE CHICKEN BURGERS (Serves 2)
1 avocado (2 blue containers when mashed)
2 teaspoons lime juice
1/2 teaspoons garlic powder
2 teaspoons olive oil
Directions:
1.Mix the ground turkey together with the chili powder, cumin, onion powder, garlic powder, pepper, and salt in a medium bowl.
2.Split into two parts and form into patties
3.Heat a large skillet over medium-high heat with 3 teaspoons of olive oil
4.Cook the patties, making sure they brown on both sides AND no longer pink on the inside.
Meanwhile, make your guacamole.
1. Mash together the avocados, lime juice, garlic powder in a bowl.
2. Season to taste with salt and pepper
Serve burgers with a dollop (1 blue container's worth) of guacamole on each patty.
I am so full of emotion right now. It's like someone just threw me a surprise birthday or my hubby came home with flowers. YES, I love flowers that much.💐💐
Yesterday, I ran 1.5 miles WITHOUT any pain!!
Words cannot even describe how freaking HAPPY & EXCITED that makes me.
Patience- hard work- dedication & self love is bringing me back to running.
Say it with me: I AM STRONG. I AM SMART. I AM BEAUTIFUL.
Did you know that "I am" is the most powerful statement you make about yourself & we all say it daily.
Whatever follows "I am" WILL become your reality whether you like it or not. Have you ever felt like you always GET what you believe with all your heart? I do. I've seen it.
Well those negative words you use that follow "I am" are getting cemented in your heart & you start believe them.
STOP. Change your words. Don't let your own mind get in the way of your dreams & the purpose you have on this earth.
You have no use for the words that put you down. If you wouldn't call your mom, sister, child, best friend that- then don't you dare give yourself that label.
Be your own best friend. Empower yourself DAILY and never follow up "I AM" with something negative.
I"m SO excited to announce an ALL NEW Health and Fitness Challenge! More meal plan choices, more face time, LIVE q&a's where ALL your questions will be answered, daily motivation and tips, 100% accountability and FUN!
If you are looking to get healthier, more in shape OR just wanting some energy and confidence back THIS is your jam.
Here's the skinny on the ☀️Summer HEAT☀️ Challenge--
You get:
• 30 min home workouts
• Simple nutrition plan focused on portions & not calorie counting • a lifestyle plan; NOT a diet • 1:1 support & accountability • Online access to group for recipes, daily tips, motivation & additional accountability.
Who it's for:
• People who want to lose 5-15lbs within the group
• Runners looking to cross train
• Moms wanting to get some energy back naturally
• Professionals looking for a time efficient health & fitness routine
Interested!?
I'm accepting 6 people in this group to ensure accountability and support.
Fill out this short questionnaire & I'll be in touch! >>>>CHALLENGE QUESTIONNAIRE<<<< If you are looking for a sign-- this is IT.
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🔥!!! Then I had to complete 3 more rounds after that!! OUCH and OUCH!! 
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