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Thursday, July 21, 2016

What is Country Heat?


The countdown is ON!  As always, Beachbody is releasing a brand new Summer home fitness program and this year it's a pretty awesome one!  Country Heat has officially launched!!

Week 1 Review
Week 2 Review
Week 3 Review 
Week 4 Review
Country Heat, Country Heat Results, Country Heat Test Group, Portion Control, 21 Day Fix Containers, Dance Cardio, Dance Workout, Zumba Workout, Meal Planning, Lisa Decker
Country Heat

Are you a fan of Country music? 
Do you need a different type of workout to spice things up?
Do you like to dance?
Would you do a workout knowing that it is pure dance cardio?
Are you interested in a workout that you can just pull up on your computer or TV without having to worry about any equipment? 
Do you need a workout to be fun and full of good music in order to keep you motivated?

If you answered YES to any of the questions above then I've got something for you!  21 Day Fix / Extreme creator and trainer Autumn Calabrese is releasing her new program, Country Heat, on Tuesday, July 27th!  Yep, that's less than a week away!  So, I thought I would outline what exactly the program is, the purpose, what it entails, and any other information that I have access to so that you can be well informed before making a decision of committing to it or not.
What is Country Heat?
Country Heat is a high energy, low impact dance workout that's simple and fun!  There is NO Choreography so you don't have to worry about remembering dance moves and putting them all together at the end. In fact, throughout the workouts you learn two moves, put them together, and then move on!  The workouts are 27-30 minutes each and are jam packed with easy to follow dance moves set to the hottest Country music hits!  All you have to do is follow along and you'll be burning calories, fat, and reshaping your entire body!  The program is 30 days long and includes 5 workouts plus 1 dance conditioning workout. In addition, if you order from a Team Beachbody Coach, like myself, you'll get an exclusive 20 minute Dance Mash-Up workout too!  What's even better is there is NO REQUIRED EQUIPMENT! 


What is the nutrition plan? 

Country Heat, Country Heat Results, Country Heat Test Group, Portion Control, 21 Day Fix Containers, Dance Cardio, Dance Workout, Zumba Workout, Meal Planning, Lisa Decker
Portion Control Containers
Country Heat, Country Heat Results, Country Heat Test Group, Portion Control, 21 Day Fix Containers, Dance Cardio, Dance Workout, Zumba Workout, Meal Planning, Lisa Decker I was on a group call with Autumn Calabrese herself and I loved her comment "If it's not broken, why fix it?"  She was referring to the nutrition plan that is included in the Country Heat program.  Autumn created a color coded portion control plan with her first program, the 21 Day Fix.  Is it not a recipe-based plan.  You start by calculating a calorie level based on your starting weight.  Then, you find the calorie / container chart that corresponds with that number.  This will indicate the daily allotment of containers that you are allowed to have throughout the day.  Then, just fill the containers with the foods from each food list! Simple as that!  There are no required recipes.  You just follow the food list guides (which have totally normal foods).


Who can do Country Heat?

Honestly, ANYONE!  Whether you are a beginner, a 21 Day Fix Graduate, a gym goer, or even someone who has completed more advanced programs.  If you are looking for something different, fun, yet still effective in losing weight and getting fit, then why not give it a try?!  I especially think it is perfect for those who like Zumba! There are no complicated moves, no weights or equipment.  Also, anyone who is specifically looking for a low-impact but still intense exercise program, this is your ticket.
Country Heat, Country Heat Results, Country Heat Test Group, Portion Control, 21 Day Fix Containers, Dance Cardio, Dance Workout, Zumba Workout, Meal Planning, Lisa Decker
Country Heat Test Group

Country Heat, Country Heat Results, Country Heat Test Group, Portion Control, 21 Day Fix Containers, Dance Cardio, Dance Workout, Zumba Workout, Meal Planning, Lisa Decker
Country Heat Test Group


What do you get with the Country Heat Challenge Pack?

Country Heat, Country Heat Results, Country Heat Test Group, Portion Control, 21 Day Fix Containers, Dance Cardio, Dance Workout, Zumba Workout, Meal Planning, Lisa Decker
Country Heat Challenge Pack


- 6 workouts on 3 DVDs (1 workout per day, 6 days per week, for 30 days)
- 7 color coded portion control containers to help you portion out your food
- Country Heat Quickstart Guide - This is a simple 3 step guide that will prep you for your journey by giving you the main important info you need to know about the nutrition plan and workouts
- Country Heat Nutrition Plan which will be your guide to follow for food lists, recipes and tips to help you follow the program and get results
- 30 Day supply of Shakeology, flavor of your choice (1 shake per day)
- 25 ounce Shakeology Shaker cup
- 30 Day Calendar of workouts so you know what order you should be following
-Discounted $2 shipping
-ME as your Coach and access to my exclusive Country Heat Test Group (and future groups)

Also, when you purchase a Challenge Pack you get access to a 30 day trial of Beachbody on Demand. That means you will be able to access Country Heat (and all of the other Beachbody fitness programs) within 24-48 hours of your purchase! You can stream them from your computer, mobile device (phone/tablet), or even your TV! 

Country Heat, Country Heat Results, Country Heat Test Group, Portion Control, 21 Day Fix Containers, Dance Cardio, Dance Workout, Zumba Workout, Meal Planning, Lisa Decker
Country Heat Kickstart Challenge Pack

As an added addition, you will also have the option to get the Country Heat Kickstart Pack. This pack includes everything listed above PLUS a 3 Day Refresh kit. 

I was able to access a sneak peek of the 3rd routine, Down and Dirty, earlier this week and all I can say is WOW! I was DRIPPING in sweat! 


What results can I expect?

If you haven't seen some of the results that have been released in the past few weeks then get ready!  While the program is only 30 days, I do recommend doing a couple or few rounds to maximize results.  I also want you to keep in mind that results happen when you follow both the exercise program AND the nutrition guide.  You can't outwork a bad diet!  Within the test group, two people have lost up to 60 POUNDS IN 90 DAYS!! Crazy right?!!  Check out some of the results below as well!  
Country Heat, Country Heat Results, Country Heat Test Group, Portion Control, 21 Day Fix Containers, Dance Cardio, Dance Workout, Zumba Workout, Meal Planning, Lisa Decker
Country Heat Results

Country Heat, Country Heat Results, Country Heat Test Group, Portion Control, 21 Day Fix Containers, Dance Cardio, Dance Workout, Zumba Workout, Meal Planning, Lisa Decker
Country Heat Results

Country Heat, Country Heat Results, Country Heat Test Group, Portion Control, 21 Day Fix Containers, Dance Cardio, Dance Workout, Zumba Workout, Meal Planning, Lisa Decker
Country Heat Results

Country Heat, Country Heat Results, Country Heat Test Group, Portion Control, 21 Day Fix Containers, Dance Cardio, Dance Workout, Zumba Workout, Meal Planning, Lisa Decker
Country Heat Results
 How can YOU get Country Heat?

If you are not already actively working with a Beachbody Coach, You can actually get the program from me!!  I am going to be launching my first official COUNTRY HEAT Test Group on August 8th.  I have a Facebook Event Page set up where I have been releasing the info and posting about the program. If you have a Facebook account you can access it HERE! If you are not on Facebook you can stay in touch right here on my blog and/or via email: lisamariedecker@yahoo.com.

Country Heat, Country Heat Results, Country Heat Test Group, Portion Control, 21 Day Fix Containers, Dance Cardio, Dance Workout, Zumba Workout, Meal Planning, Lisa Decker
Exclusive Country Heat Test Group

What are the test group details?

As your Coach, you would have access to my closed online test group (and any other future groups that I run).  Within my groups I provide 24/7 support, guidance, and accountability.  The test group will begin with a planning week on August 8th where we will set goals, take measurements, and I will walk you through the process of getting both physically and mentally prepared to begin the program and make this healthy lifestyle change. I will provide customizable meal plans, sample plans, give you meal ideas/recipes, tips for staying on track and so much more! You will be in a positive uplifting group where everyone is supporting each other and holding each other accountable and motivated through this journey. I promise, with this type of support you won't give up!  You WILL make it through and you WILL get results!  


How do I sign Up?  
All you need to do is get your name on my First to Know list!  Simple fill out the application below (marking that you are interested in the test group) and I will be in touch with answers to your questions and details about the group.  
 

If you do not already have a Beachbody Coach that you are working with, you can sign up and make me your FREE Coach right HERE! If you have a Coach but are not actively working with him/her, we can chat about some options. 



Please be sure to get on my list and express your interest in my Country Heat Test Group!  I am capping the group at 10 new participants and want YOU! 

WHO'S READY TO GET BREAK OUT THE COWBOY BOOTS AND START DANCING?!!! 

Country Heat, Country Heat Results, Country Heat Test Group, Portion Control, 21 Day Fix Containers, Dance Cardio, Dance Workout, Zumba Workout, Meal Planning, Lisa Decker
Be the FIRST to get Country Heat!




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Sunday, July 10, 2016

Summer Shape Up Group

Meal Planning, 21 Day Fix, 21 Day Fix Extreme, Health and Fitness Accountability Groups, Healthy Recipes, Weightloss Support, Summer Shape Up, Weightloss Accountability, Beachbody Fitness Programs, Lisa Decker Good Sunday Afternoon!  We are heading in to the middle of July, which means the middle of Summer already! Ok, maybe I shouldn't say THAT! I don't know how it's been going for you, but I feel like these Summer days are just FLYING by.

So here is the big question.... are you spending your Summer drinking fruity drinks, indulging at picnics, relaxing by the pool and traveling?  I admit, I find summertime just as tough, if not tougher, than the Christmas holiday season.  Through the summer I truly work on finding that 80/20 balance: 80% percent healthy and 20% "not so healthy." Yes, I had some of my typical treats while on vacation. Yes, I've had some different foods at picnics throughout the Summer that I typically wouldn't have.  No, I don't regret it!  That's the thing!  Being healthy doesn't mean you have to be super strict with your diet (unless you want to of course).

Meal Planning, 21 Day Fix, 21 Day Fix Extreme, Health and Fitness Accountability Groups, Healthy Recipes, Weightloss Support, Summer Shape Up, Weightloss Accountability, Beachbody Fitness Programs, Lisa Decker
Watermelon Salad
I often hear people say that they eat out a lot, preventing them from being healthy. Guess what?  Most restaurants have some sort of option that you can make some special requests, which will prevent the extra calories, carbs, and sugar.
Meal Planning, 21 Day Fix, 21 Day Fix Extreme, Health and Fitness Accountability Groups, Healthy Recipes, Weightloss Support, Summer Shape Up, Weightloss Accountability, Beachbody Fitness Programs, Lisa Decker
Campfire Popcorn

Campfires?  I've got some options for that too!  I LOVE S'Mores! BUT, if I ate them as much as we've had campfires that wouldn't be a good thing. So, I found a {healthier} alternate.  Campire S'Mores Popcorn!


What's my secret to keeping that balance?  Accountability groups!  Seriously, I can't say enough about how nice it is to be in a group with like minded women who motivate, support, and hold each other accountable.  We admit when our willpower gets the best of us or when we may have skipped a workout, and we celebrate all of our successes too!!  With so much negativity around it's nice to be in a group where that just doesn't exist. I personally started running these groups 3 years ago and they are what has kept me on track, especially during those tough times where you feel like nothing around you is healthy!

SOOOO, I am launching my Summer Shape Up group, which begins July 18th, 2016! 
Meal Planning, 21 Day Fix, 21 Day Fix Extreme, Health and Fitness Accountability Groups, Healthy Recipes, Weightloss Support, Summer Shape Up, Weightloss Accountability, Beachbody Fitness Programs, Lisa Decker
Summer Shape Up Group - Online Health and Fitness Group

What's Involved:




✔️4 weeks of daily motivation to stay on track to a healthy lifestyle
✔️4 weeks of daily accountability on both good and bad days
✔️a balance of eating healthy while still enjoying those Summer treats (80/20 rule)
✔️meal planning support including customizable meal plans
✔️short, effective workouts that will allow you to still have time to spend with your family (or won't take up your entire morning before work)
✔️weight and inch loss
✔️new recipes
✔️a group of positive, like minded women who form friendships and hold each other accountable


 How does that sound?!!  

WHAT'S THE CATCH?!  WHAT ARE THE REQUIREMENTS?

For starters,  I run these groups for my personal customers so if you are already actively working with a Beachbody Coach then I encourage you to reach out to him or her.  If you have a Coach whom you are not in contact with then I can help you out!  If you don't have a Coach, you can make me YOUR Coach (for Free) by clicking HERE!!

As my customer you will have access to my monthly accountability groups and will also receive a monthly newsletter from me!

The requirements to join my Summer Survival group are simple.  I am going to hook you up with a fitness program of your choice (with my guidance), Shakeology, which is a nutritional shake that will provide you with your daily dose of nutrients, and my continued support both 1:1 and within our closed Facebook Summer Shape Up group! 

 The first week of our group is called "Prep Week." During prep week we all set goals, take measurements, and then I teach about the meal planning process.  I will share my tips, videos, and custom meal plans that you can tweak to your liking.  

 By the end of the week we all have a meal plan in place, food prepped, and are ready to kick off our programs!  

 
Meal Planning, 21 Day Fix, 21 Day Fix Extreme, Health and Fitness Accountability Groups, Healthy Recipes, Weightloss Support, Summer Shape Up, Weightloss Accountability, Beachbody Fitness Programs, Lisa Decker
Family Workout
Worried about having time since the kids are home?  No problem! Let them jump around with you!  Trust me, it may take some time, but they WILL follow YOUR lead!  Just be consistent and patient!


As for your fitness program, I can help you match up something to fit your needs, interests, and goals.  For the month of June you can get a pretty sweet deal on the 21 Day Fix or the 21 Day Fix Extreme, which are two AWESOME programs! But, you are not limited to those! Cize and PiYo are both very popular and fun programs as is 22 Minute Hard Corps!  There is SO much to choose from!!

On top of your Shakeology and fitness program, you also get a 30 day Club Membership trial.  What's that?  It's a membership that will give you access to Beachbody on Demand! This will allow you to stream a ton of workouts, including the one you pick! You'll even get a sneak peek of the new program, Country Heat, which will be on July 18th.  Beachbody on Demand is a really cool feature and PERFECT if you are traveling too!  

Meal Planning, 21 Day Fix, 21 Day Fix Extreme, Health and Fitness Accountability Groups, Healthy Recipes, Weightloss Support, Summer Shape Up, Weightloss Accountability, Beachbody Fitness Programs, Lisa Decker
Do Something Now!
 So, are you going to be one of the new challengers in my Summer Shape Up group? This will be on a first come first serve basis so don't miss out!  Don't put off your health because of picnics and vacations. This IS 100% DOABLE even in the Summer!! Why NOT give yourself a boost of confidence by feeling healthy and fabulous?! And yes, you can still join the group even if you are going on your family vacation in the middle of it! 

Simply fill out the form below and I will be in touch within 24 hours!!  Remember, this group is only for those who are not actively working with a Beachbody Coach!

Let's Do This!!


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Sunday, July 3, 2016

Top 5 Healthy Tips to get you through those Holiday Picnics



Healthy Tips, Healthy Picnic Tips, Picnic Recipes, Healthy 4th of July Recipes


Happy 4th of July weekend! I hope you are having a great time and ready for some fireworks!  It seems that most parties / picnics seem to be happening today and tomorrow so I thought I'd start off the morning with some tips and suggestions that I have for staying on track through these challenging scenarios. Sure, it's not a big deal if you indulge in some treats or maybe a drink or two.  It's not a big deal if you spend some time relaxing either!  I get it! In fact, I am heading to a family party today and am definitely planning on having a little dessert, BUT, I am also going to have that balance.  How? Because I am planning out my day as best as I can!  Yep, when I did my meal plan for the week I planned generally what I would be eating today since I'd be at an all day party.  Sure, it's a little tedious, but it helps me to stay on track and that's what matters to me! 

So, aside from making my plan, here are my top 5 tips that I will be following today! 

1. Eat small meals throughout the day.  When it comes to picnics, there is typically a large spread of food to choose from. It's easy to fill your plate with a little bit of everything but if you do that, your plate ends up containing almost as much food as you should be eating for the entire day!  Don't have the concept of not eating breakfast and starving yourself so that you "have room" for all of the food.  Your body will go in to starvation mode and end up storing all of the fat!  It's much better to balance out your day by eating about every 2 1/2 to 3 hours.

Healthy Tips, Healthy Picnic Tips, Picnic Recipes, Healthy 4th of July Recipes2. Don't skip your workout.  Yep, I said it!  Get up and get moving!  Chances are you are going to be eating some foods that you aren't used to on a daily basis, including desserts and some drinks.  So, get your heart pumping and get a good sweat in (preferably in the morning in my opinion) so that your body can start burning calories.  If you are traveling you can pull up Beachbody on Demand and squeeze in a quick 25 minute cardio workout.  You can even switch things up by going to a hotel gym, going on a short run or even a walk!  Just don't make the mistake of scheduling a rest day on a cheat day! 

Healthy Tips, Healthy Picnic Tips, Picnic Recipes, Healthy 4th of July Recipes
3.  Stay hydrated.  Umm.....I don't mean with alcohol!  I mean with WATER!! Did you know you should be drinking half of your body weight in ounces of water every single day? Fill up your water bottle and take it with you these next couple of days!  Add a lemon, lime, kiwi, or strawberries for some natural flavor if you don't like plain water.  A lot of times our body confuses thirst for hunger and we end up over eating. So, when you feel hungry but you just ate, drink a glass of water and wait about 20 minutes.  

As for the alcohol, truth be told, I'm not much of a drinker but I know many of you are!  So, stay away from the sugar loaded Daiquiris, Pina Coladas, Margaritas, and other fruity drinks.  Even beer and wine can be sugar and carb loaded so just limit yourself. How about for every alcoholic drink you have drink a glass of water first. Deal?!  I've learned from my healthy friends who enjoy a drink or two that having some like soda water and vodka is a good option. You can add some lemon or lime to that too!

4. Don't socialize with the chip basket in front of you! Mindless eating at its best!  I've learned this lesson SOOOO many times!  You know what I mean, eating those greasy chips that you really don't normally care for anyway?  Next thing you know your hands are a mess, your belly is hurting, and the chip basket is empty.  How about this:  Go grab a plate with some fruit and veggies. That way if you feel the need to munch on something while chatting it's at least healthy.  

Healthy Tips, Healthy Picnic Tips, Picnic Recipes, Healthy 4th of July Recipes5. Take a healthy appetizer with you.  If you are hosting a picnic then you have a good bit of control as to what you can personally serve. If you are attending a picnic then do yourself a favor and take something healthy!  At least you know you have your dish that you can munch on! What can you bring?  Well, if you are looking for some sort of dessert / fruit / kid friendly option then click HERE


You can certainly check out the side dishes under the Clean Eating Recipes tab right here on my blog. The Bean Salsa and Southwestern Salad are always a huge hit!


There you have it!  My top 5 tips to survive these holiday picnics that you may be attending these next couple of days!  I wish you and your family a safe, healthy and Happy 4th! 


Healthy Tips, Healthy Picnic Tips, Picnic Recipes, Healthy 4th of July Recipes

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