little-things

Country Heat! Get Ready and Get Excited!

Little Things

Do you like Country Music?
Do you like dance cardio?
Would you like to flavor up your cardio?
Do you DISLIKE working out?
Do you require your workouts to be fun with a specific end goal to isn’t that right?

Regardless of what your reason, on the off chance that you are searching for something to flavor up your wellness regimen or you need to begin one, this could be the system for you!

 

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Beachbody is releasing a BRAND NEW fitness program on July 28th 2016 to the network!

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I am truly energized for the launch of this system and will walk a select group of individuals from start to finish through the project! There will be sample meal plans, giving you formulas, tips and directions on the best way to make it happen! The results coming out of the test group are amazing, one person even lost 60 pounds in 90 days!

download

So lets talk about WHAT this program actually is?

First of all it features all of the hottest country music, think CMA’s and everything on the radio.  There are no routines to remember, just follow along for the 27-30 minute workout!  This workout program is a high energy, low impact dance workout that is super fun and easy to follow.  Besides being a mom and bikini competitor, Autumn Calabrese, creator of 21 Day Fix, 21 Day Fix Extreme and co-Creator of Hammer and Chisel, as well as the author of the Fixate cookbook, created this program.  She also has her certifications from the National Academy of Sports Medicine and the American Fitness Professionals and Associates.

There are 5 high energy, cardio based dance workouts, 1 dance conditioning workout, and the portion controlled eating plan (think 21 Day Fix containers).

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WHAT MAKES COUNTRY HEAT EFFECTIVE?

It is fun and easy, making it much easier to stick to.

You get 5 high energy dance workouts and 1 dance conditioning workout to give you all the calorie smoldering advantages of an extraordinary cardio workout while utilizing each muscle as a part of your body to start up your metabolism.

There are no complicated moves, NO WEIGHTS OR EQUIPMENT required.

Autumn uses her portion control container system and meal plan to help you lose weight by eating what you want in the right amounts each day.

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WHO CAN DO COUNTRY HEAT?

 

Anybody from beginners to 21 Day Fix Graduates to those progressed in their wellness who need something fun and different. It is extraordinary for all ages and sizes! People who like Zumba, people who need to get in shape and are searching for results in 30 days! People who for the most part don’t prefer to exercise or who want to change their  way of life change, however aren’t certain where to start!

This workout is awesome for individuals who have attempted and fizzled at complicted weight loss plans and exercise programs. The reason is that its simple to follow the portion controlled container system and you have ME as your mentor to guide you each and every progression of the way! I will show you how to meal plan, prepare, and stay with the workouts from start to finish. Also the workouts are fun and you don’t know you are working out!!!

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If you are wondering if you will lose weight doing Country Heat, yes! It is entirely possible to lose weight.  I encourage everyone to do at least 2-3 rounds of the program. The reason is that in the first 30 days you are just learning the ropes.  You are getting a good handle on your nutrition and understanding the portion controlled containers.  As you dial in your nutrition you can increase your results.

This program is great for those that like to dance but are intimidated by choreography.  I fully own up to the fact I cannot dance and struggle with workouts that require me to learn choreography, so I am really excited for this program.

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WHAT DO YOU GET WITH THE PROGRAM?

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When you purchase your Country Heat you will get:

 

– 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

-Quickstart Guide- This is a simple 3 step guide that preps you for your fitness journey by giving you the low down on the nutrition plan and workouts.

-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 the minute you make your purchase.

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SO DOES THIS SOUND LIKE A PROGRAM YOU WANT TO DO??

 

Did you know you can get it right here from me?  

 

Plus I am going to be launching my first official COUNTRY HEAT TEST GROUP on Monday August 1st and workouts start on the 8th of August!  You can get personal, 24/7 mentoring, guidance and support from me in a closed online accountability and support group!  I am going to basically walk you through the entire program from beginning to end.  I will teach you how to navigate the nutrition plan, how to choose healthier snacks, swap out your bad habits for better choices and how to truly make a lifestyle change vs. a crash diet.

 

I will be there to help you stay accountable, to track your food, to keep you motivated when you are not feeling it!  My job is to be your support system and sounding board!  I don’t want this to be another program you invest in and don’t complete!  This time it will be different!! TRUST ME!!

 

All you need to do is get your name on the list to be the FIRST to know about the program launch!

If you DO NOT HAVE A COACH the first step is to make me your FREE COACH.  Click here to sign up for free.  If you already have a coach that you work with please reach out to your coach for details on their launch groups! So don’t delay, spots will absolutely fill up fast.

 

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Change Your Game Through Shifting Your Focus


by Bob Burg

Shifting your focus from getting to giving, that is, to focus on constantly and consistently providing value to other people’s lives, is not only a nice way to live life but a financially profitable way, as well.

You might already be doing that. If that is the case, no need to change your game. More often than not, however, it seems that giving comes with an agenda. “If I give enough, and to the right people, eventually I’ll get.”

The true spirit of giving (yes, even in business) is to give without attachment to receiving. This does not mean giving without expecting to receive. After all, why wouldn’t you expect to receive? Receiving is a natural part of life. What it does mean is that you give — you provide value — on an ongoing basis without an emotional attachment to or demand on the receiving part of the equation, from the person you’re giving to or from anyone else.

No, you give because you truly enjoy giving. You give because it’s who you are, and because it’s who you are, it’s what you do. When you do that, great and magnificent results will begin to occur. Why? Because when you are known for and positioned as such, people feel good about you. They know you, they like you, and they trust you. And now you begin to naturally attract the people who will do business with you, both personally and through referral.

The key in changing your game is through that shift in focus, a shift from an I focus to an other focus. You take your eyes off yourself and focus entirely on bringing value to the other person. And you’ll find you often do that even well before you are actually doing business with them personally.

So how can you bring value to someone else’s life, whether in person or through social media, aside from directly through your products or services? You are probably already thinking of a few ways right now. A few quick examples might include a kind word, a referral, some helpful information, your appreciation. Perhaps not all of these will be relatable to you or those to whom you desire to add value, but many of them certainly will be. Use them as you see fit.

The relationship-builders who have mastered that shift, those people we call Go-Givers, understand that successful business relationships, like any other relationships, do not operate by 50/50 but simply by 100 percent. Yes, you actually put yourself into the mindset of caring more about the other person’s success than about your own.

Thomas Powers, Ecademy founder and author of Networking for Life, refers to this concept as “the willing suspension of self-interest.” In much the same way as we willingly suspend our disbelief when at the movies, in order to enjoy the show and feel the feelings the film elicits, here we willingly put aside our self-interest. Note, this does not mean forgoing your self-interest, but simply suspending it for the moment. And doing so will bring you huge dividends.

By the way, if suspending your self-interest doesn’t feel natural … do it anyway! You’ll love the results, and even if it doesn’t feel like you, at first, you’ll find it soon becomes you.

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The Go-Giver: A Little Story About a Powerful Business Idea by Bob Burg and John David Mann is now available in an expanded edition. It includes a Discussion Guide, Author Q & A and a Foreword by Arianna Huffington. You can receive Chapter One by visiting www.thegogiver.com/tggee

Get Excited! The Master’s Hammer and Chisel

Originally Posted on: http://wp.me/p2QX9y-8X8

I am SO EXCITED to announce that Beachbody is going to be releasing “The Master’s Hammer and Chisel”, a NEW at-home DVD and online streaming workout program featuring Autumn Calabrese, the mastermind behind the 21 Day Fix and 21 Day Fix Extreme, and Sagi Kalev, creator of Body Beast! In this post, I’m going to give you all of the details about the program, I’ll also get you exclusive access to try it out for free (yay!). 6048-MHC-BOD_SneakPeek_700x350_R2 First let’s take a peek at this program:

How long are the Hammer & Chisel workouts? The program is a 60-day program featuring workouts that are 30-40 minutes Who are the trainers? Both Sagi Kalev and Autumn Calabrese are well-versed in getting shredded. Both individuals have won various awards in various fitness competitions, and have also coached others to do the same.

Trainers Sagi Kalev and Autumn Calabrese are sought-after experts at sculpting spectacular physiques—and they have shelves full of competition prizes to prove it! In The Master’s Hammer and Chisel, they share their winning strategies in this breakthrough system of resistance training to help you shape powerful muscle and shed body fat to build a ripped, statue-perfect physique.

Autumn Calabrese (AKA “The Chisel”) created the 21 Day Fix and 21 Day Fix Extreme programs, helping get people to have some incredible transformations. She is also a national bikini competitor and mother. She her personal training certification from from the National Academy of Sports Medicine (NASM), and the American Fitness Professionals & Associates (AFPA)21-Day-Fix-Autumn Sagi Kalev (AKA “The Beast” or “The Hammer”) created Body Beast, an at-home workout program focusing on bulking up or building up some lean muscle. He is also the 2-time winner of Mr. Israel and has been on the cover of thousands of fitness magazines worldwide (including 11 appearances on Muscle & Fitness Magazine). offerbb01 What are the Hammer & Chisel Workouts? There are going to be a total of 14 workouts. Usually either Autumn OR Sagi will lead the workout, but there are a few where they are both leading you. These workouts focus on endurance, strength, agility, and balance. There are also Power Lifting workouts added to the video series (this is a first for Beachbody) What is the Hammer & Chisel Nutrition Plan Like? The nutrition plan will be using the Portion Fix containers that have been made famous by the 21 Day Fix. These containers are color coded and represent different food types (protein, vegetables, fruit, etc) and you are told how many of each container to eat based on your goals and your current build. There will be a plan for building and one for shredding. What is the Hammer & Chisel Launch Date? The program in its entirety will be available December 2015. If you would like to be a part of my exclusive test group, please complete the form below. You will get the program and I’ll track you every step of the way, motivating to help keep you on track, and recording how you are doing! But you can also try it out RIGHT NOW for FREE. If you click on THIS LINK, you get a free 30-day trial of Beachbody On Demand, where you can try 2 workouts from Hammer & Chisel. You also have access to over $2,000 worth of famous workout programs, like P90X, 21 Day Fix, T25, Insanity, and more. Now heads up, it does ask for credit card info because after 30 days it will auto-charge you for a 90 day subscription (which comes out to $2.99/week, an amazing deal). If you wish to cancel, just set a reminder on your phone to call customer service (1 800 207-0420) before the 30 days is up. But if you’re like me and many others who tried Beachbody On Demand, you’ll love it and want to keep going. 6048-MHC-BOD_SneakPeek_700x350_R2 Stay Up to Date On Program Details I plan to give those on my mailing list more info on the program as it comes out, including any specials that are available. If you want to be on my mailing list, please complete the form below:

Free 5 Day Clean Eating Group

Who wants to join me for an all new menu in a F*R*E*E 5 day group starting October 5th!
This is a great way to kick start your health, or get over that pesky plateau! I love the support and encouragement that occurs as people learn new tricks and tips for the kitchen!
And since I’ve noticed people always seem to do better with a friend, please tag one, two or few of your friends to join!

https://www.facebook.com/events/788411347934456/

My new adventure: ChaLEAN Extreme PiYo Hybrid

I looked around the internet to find a good basic ChaLEAN Extreme / PiYo hybrid program.  Some of the hybrids I found were terrifying.  Like there is no way I can do that YET.  But I found this one below on https://workoutscheduler.net/hybrid-schedule/piyo-and-chalean-extreme-hybrid-workout-calendar/

I’m going to try it out and see if I need to make any modifications, but it seems like fun.

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1
Sculpt
PiYo
≅30 mins
Burn Circuit 2 ChaLean Extreme
≅38 mins
Burn Circuit 3
ChaLean Extreme
≅32 mins
Strength Intervals
PiYo
≅25 mins
Lean Circuit 1
ChaLean Extreme ≅39 mins
Sweat
PiYo
≅35 mins
Day Off
Week 2
Burn Circuit 1
ChaLean Extreme ≅36 mins
Burn Circuit 3
ChaLean Extreme
≅32 mins
Push Circuit 1
ChaLean Extreme
≅33 mins
Lean Circuit 1
ChaLean Extreme
≅39 mins
Burn Intervals
ChaLean Extreme
≅46 mins
Lean Circuit 3
ChaLean Extreme
≅38 mins
Day Off
Week 3
Sweat
PiYo
≅35 mins
Burn Circuit 2
ChaLean Extreme
≅38 mins
Burn Circuit 1
ChaLean Extreme
≅36 mins
Push Circuit 3
ChaLean Extreme
≅35 mins
Lean Circuit 1
ChaLean Extreme
≅39 mins
Define: Upper Body
PiYo
≅35 mins
Day Off
Week 4
Burn Intervals
ChaLean Extreme
≅46 mins
Push Circuit 2
ChaLean Extreme
≅35 mins
Push Circuit 1
ChaLean Extreme
≅33 mins
Burn Circuit 2
ChaLean Extreme
≅38 mins
Strength Intervals
PiYo
≅25 mins
Define: Upper Body
PiYo
≅35 mins
Day Off

 

Health Benefits of Swimming

Our world is surrounded by water and for many it is one of their great passions. It is fun, a great way to keep fit, to stay healthy and make friends. Swimming is a healthy activity that you can continue throughout your lifetime. It is a low-impact activity that has many physical and mental health benefits.

It is a great workout because you have to move your whole body against the flow of water. It is a strength and cardiovascular workout- all rolled into one!!!

Swimming is also a very good workout for the mothers-to-be.

Doctors always advise to do light exercise during pregnancy because you will bounce back to your original shape much quicker after you give birth. Swimming is a highly beneficial exercise for pregnant women as it doesn’t put any strain on your joints. So, protecting the mother’s unborn baby-while at the same time not compromising on the workout.

Health benefits of swimming

It is a great exercise because you have to move your body against water.

Swimming is a good all-round activity because:

  1. Keeps your heart rate up but takes some of the impact stress off your body.
  2. It builds muscle strength and cardiovascular fitness
  3. It helps in maintaining a healthy weight, healthy heart and lungs
  4. It tones your muscles and builds strength
  5. It gives you an all-over body workout.

Other benefits of swimming

It also has different benefits like:

  1. Being relaxed and peaceful form of exercise
  2. It alleviates stress
  3. It improves your flexibility
  4. It is available in many places like swimming pools, beaches, lakes, dams and rivers. (Hint: make sure that the environment you choose to swim in is safe.)

Originally posted on: http://amothersdesign.com/2015/08/health-benefits-of-swimming.html

Why do I share this?

Just needed to put this out there this morning… my why! Why do I share all of this? Why did I become a Coach?
I was stuck in a rut and in a dark place. I was so unhappy with so many aspects of my life. I realized that I couldn’t control most of them so I decided to focus on the ones I could change. I hadn’t been happy with my reflection for a few years. It wasn’t just the outside either, I was unhappy at the person who was looking back at me. When did she get so weak? I used to be a fighter, what happened to me? I would try a diet, not see the results I wanted and quit. The more I ate, the unhealthier and unhappier I became. My 35th birthday was my wake up call. In the midst of one of the worst vacations ever, my world started to fall apart. Something had to give.
I saw a 21 day fix infomercial on one of my sleepless nights and thought about trying it. When I got back to work, I found out my boss had just started the program. She said it was an easy plan to follow so I decided to give it a try. After the first round, I was seeing the difference it was making in my life. I was finally feeling like my old self. I continued on with another round. Still seeing progress, a bit more slowly but this was a plan I could stick with. I even did 21 Day Fix Extreme for my third round.
I knew I have made the right choice for me when this didn’t feel like a diet, but more of a lifestyle change. I was learning how to eat healthy again and taking some time for myself every day with the workouts. Every day is a step in the right direction. Some days I may stumble, but I just keep moving forward. I still have about 10 pounds to lose, but at this point, I just really want to tone everything up. I’m not trying to get into competition shape or anything like that. I just love how much healthier I feel and how much more energy I have. Plus I’m setting a great example for my son.
After all my progress and success, I decided to join the Beachbody family as a Coach. I want to be able to help and inspire others. No two people will have the same journey, but everyone starts somewhere. I love helping others because I know without my support system and friends holding me accountable, I would never have made it this far.
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