Country Heat Meal Plan

The scoop on the Country Heat Meal Plan

Country Heat Eating Plan B - 1500-1,799 calories

Country Heat Eating Plan B – 1500-1,799 calories


Country Heat Meal Plan details

I’ve been combing through the Country Heat meal plan booklet and I have to say that I LOVE this meal plan! I feel like it is more attainable than 21 Day Fix extreme. It’s mostly the same, but there are a few differences. For example, the new booklet makes planning even easier by showing a “Pick-a-meal” section where the meal is planned, you just have to pick one. There is also the option for substitutions. 3x a week, you can substitute a regular yellow for a TREAT! And in the booklet, there are some great treat recipes…like Double Chocolate Cookies…sign me up!

Country Heat Eating Plan B - 1500-1,799 calories

The meal planning process


Country HEAT

Country Heat – It’s available and I ordered!

Country Heat is now available!

Country Heat is now available!

  • The OFFICIAL Country Heat release date is 8/1/16. HOWEVER – Autumn Calabrese recently announced it should be available through your coach (me) on 7/27. Anyone who purchases can stream on #BOD right away (if they are #BOD subscribers).
  • 6 workout days each week/27 minute workouts
  • Low-impact workouts
  • Easy-to-learn moves and choreography
  • Meal plan same as 21 Day Fix – utilizes portion control containers
  • Challenge pack is now on sale – includes workouts AND shakeology.
  • There will be two supplemental workouts available to purchase separately – I haven’t ordered these yet, but likely will after I finish the main program. That way I can add a little variety.
  • Use this link to purchase a challenge pack so you can also be part of the challenge group.
  • If you have any questions at all, please message me. I get it – you might have some questions on the benefits of the workouts and the group. I absolutely understand so feel free to send me a message.

    Country Heat™ and Shakeology Challenge Pack:

Fill out my online form.
HTML Forms powered by Wufoo.
A few more details:


You’ll get 6 high-energy, low-impact routines that help scorch calories and incinerate fat in 30 minutes max. And every workout has a step-by-step breakdown of all the moves, plus a modifier to show you how to make the moves even easier.

No weights or equipment needed for these total-body workouts—just jump in and start dancing!

The Workouts:

    Go a little wild with songs like “Young & Crazy” while you crank up the calorie burn with moves like the Grease Step and 2-Timing Hop.
    Stomp your feet as you speed up your heart rate. Moves like Scuff Squats and Saddle Jumps work your legs and glutes, but songs like “Fake ID” help you forget you’re burning major calories!
    Get down to the songs “Sideways” and “Footloose” and feel the fire in every muscle, while steps like Rocking Horse and Mule Kicks can send your metabolism soaring.
    Autumn mixes up the tempo to blast your entire body with high-energy moves set to “I Like It, I Love It” and other hot songs that get your heart pumping, so you can get fit fast.
    Blitz the fat in no time flat! There’s no cooling your heels when you’re doing the Summertime Stomp to tunes like “Bar Hoppin'” and “Be My Baby Tonight.”
    Follow Autumn’s most effective toning and conditioning moves that use your own body weight to help build muscle and sculpt your sexiest body yet.


7 Portion-Control Containers and Shakeology® Shaker Cup
Now you’re in control of your food. These color-coded containers help you eat what you love—in just the right amounts—so you can lose weight safely and sustainably.

Country Heat® Workout Program

The Master's Hammer and Chisel DVDs

  • Eating Plan
    Diets don’t work when you feel deprived. So Autumn found a simple way to help you lose weight, while still letting you enjoy the foods you love. Her Eating Plan and recipes make it easy. And you don’t have to count calories, buy special foods, or stay home when everyone else is eating out.
  • Quickstart Guide
    Autumn wants you to jump right in and dance from Day One. This guide will show you exactly where to start—and what to do next.
  • 30-Day Calendar
    Autumn put all the workouts in just the right order to keep you in the groove and motivated, so the results keep coming. And there’s tons of variety so you’ll never get bored. Just follow the calendar, and you never have to guess which workout to do each day.


Hit the dance floor with Autumn’s all-original choreography set to a brand-new song, written by a top country artist exclusively for Country Heat!


ALDI Meal Plan & Shopping Trip Results

ALDI Meal Plan & Shopping Trip Results

Recently, I put together a meal plan and grocery list that featured 21 Day Fix Clean Eating recipes and items that I could find at ALDI. My goal was to put together a plan that is realistic for those of us who are on both time and money budgets. Today, I went shopping at ALDI to put my plan to the test. I have to confess that real life intervened and I was tempted to some items that weren’t on my list! Does that ever happen to you?

ALDI Meal plan, grocery list and REAL-LIFE shopping trip results! How did I do?

ALDI Meal plan, grocery list and REAL-LIFE shopping trip results! How did I do?

I was AMAZED at what I was able to buy for just under $75. I think if I had stuck even closer to my list, I would have done even better. Overall, I did pretty well.

The Good

  • Greek yogurt (large, so I can portion out into my red containers and save $$)
  • Strawberries
  • 3 pk Zucchini (I can use these for many meals and even grill some for my husband)
  • Green beans (These will last several meals. I can always add to salads or freeze extras)
  • Spinach (to add to smoothies)
  • Onion (This bag of onions will last several weeks)
  • Sweet potato (Found a large bag of sweet potatoes – I will have to concoct more recipes. Message me if you know of any good ones!)
  • Radishes
  • Frozen peppers and onions (So handy!)
  • Cucumber
  • Chicken tenderloin
  • Chicken breasts
  • Pork tenderloin
  • Tilapia
  • Ground sirloin (I missed the ground turkey and then when I found it, I thought I’d stick with the ground sirloin, as my husband and I prefer that anyway.)

The Not-So-Good

Some of these items weren’t for my list, some I won’t even eat as they’re more for my husband and some, well, I just lost my willpower and I picked them up for convenience sake. No secrets – and yes, those are nacho tortilla chips on my receipt – yikes!

So, the verdict is: There are NO EXCUSES to eating healthy. The key however, is to have a PLAN. I’ve been eating healthy for quite awhile now but often we would end up wasting food because I didn’t have a plan. My shopping trip was very eye opening. It’s really quite amazing how much money and calories you can save while eating clean:) This can MORE than make up for Shakeology as your meal replacement.

My receipt! Under $75 but yet you can see the truth on where I stuck to my plan and where I veered off course.

My receipt! Under $75 but yet you can see the truth on where I stuck to my plan and where I veered off course.

Find my ALDI plan here. Be sure to actually print off the grocery list and the menu plan and take them with you to the store:) That way, if your ALDI has a really good seasonal special on something that’s not on my list, you can make a healthy swap and plan exactly what meal that swap is for.

If you’re interested in the 21 Day Fix program, please fill out my contact form or use this link.

21 Day Fix® and Shakeology Challenge Pack:

21 Day Fix EXTREME® and Shakeology Challenge Pack:

ALDI 21 Day Fix menu plans and grocery list

ALDI Meal Plan – 21 Day Fix SUMMER EDITION

If you’re like me, you want to eat healthy and yet you want to stay on budget. It’s important to plan ahead and not waste food. I put the meal plan together based on items I’ve purchased at ALDI. A new ALDI store recently opened where I live and I was surprised to find such a great variety of produce and slash my grocery bill at the same time.

21 Day Fix Meal Plan - Shopping at ALDI

21 Day Fix Meal Plan – Shopping at ALDI

The meal plan and grocery list are based on the 21 Day Fix Meal plan and use the 1,500-1,799 calorie bracket as a guideline. A few key things about the meal plan:

  • You can easily adjust for a different calorie bracket by adding or subtracting containers.
  • You can easily adapt this menu plan for a family. I plan on buying extra of all of the dinner items and that works out well to serve more than one person.
  • I’ve incorporated leftovers in most lunches. I hate to see good, healthy food go to waste so I will be bringing leftovers to work.
  • If you happen to find a really good deal on berries, they’re easy to freeze. Read Freezing Summer Berries. This is also a great tip if you find some great berries at a Farmer’s Market. Our raspberry patch is starting to produce, so I will be freezing our raspberries.
  • To really succeed, I recommend the 21 Day Fix workouts. They’re also on special in July. Message me for info or use these links:)If you’re interested in the 21 Day Fix program, please fill out my contact form or use this link.

    21 Day Fix® and Shakeology Challenge Pack:

    21 Day Fix EXTREME® and Shakeology Challenge Pack:


Grocery List for 21 Day Fix, ALDI Meal plan

Grocery List for 21 Day Fix, ALDI Meal plan


Cafe Latte Shakeology

Watermelon & Cucumber Smoothie – Vanilla Shakeology

Protein balls

Peanut butter shakeology cups

Badass Bootcamp Challenge Group

Badass Bootcamp Challenge Group

Join this new challenge group! Starting NOW!

"You are a badass" by Jen Sincero

Believe that you are awesome

It’s time to stop doubting your greatness and started living an awesome life! For 30 days, we will be committing to clean eating, exercise and personal development.

The inspiration and focus of the group is You are a Badass by Jen Sincero. Assignments in this group will be based on that book. If you’re interested in participating in the 30-Day Challenge with me, please fill out this application so I can learn more about you if I have not yet worked with you and see which program is right for you if you’re not sure. Space is limited so I can give each challenger personalized attention. A program and Shakeology is required.

IMPORTANT NEWS: 21 Day Fix and 21 Day Fix Extreme Challenge packs are on sale for the month of July! Read more here: Learn about 21 Day Fix, get a free printable and order the program


I am personally very excited about this challegne group. Since I made the commitment to make my morning valuable and commit to waking up and exercising at 5AM, it has made all the difference in my fitness and my outlook. No more letting other tasks get in the way – I’m learning to get in and get my Insanity workout DONE! Join me!

Your Name (required)

Your Email (required)


Your Message

Half Marathon and The Master’s Hammer & Chisel Training Plan

Half marathon training plan that incorporates The Master's Hammer and Chisel for cross-training and injury prevention

Half marathon training plan that incorporates The Master’s Hammer and Chisel for cross-training and injury prevention

I’m not even sure I can run anymore, it’s been so long and yet I’ve been lured by the 5K, 10K, Half and full marathon escapades of my friends! So…guess what I’m doing? Yep! A half marathon. To help myself stay on track and accountable to the final goal, I put together the following plan.


To receive a printable PDF, please contact me through my online form.

The Plan

Since I’m not currently running, I’m taking a beginner’s approach. I’m starting slowly and where I say “Run” on the schedule, I’m actually allowing myself to run/walk/run/walk to get accustomed to the program. I hope you feel that you can adjust to where you personally are also. Additionally, I have the Piyo workouts so I am going to do those throughout the program as I feel the need. I expect that I will add piyo workouts here and there throughout the week to keep me limber. *Please note that this is the plan that I am using for my half-marathon training. If you are a beginning runner, use other resources to determine the ideal mileage increase for you.

Block 1

The main goal for this block is to establish a strong base. I’ve selected the strength building workouts from The Master’s Hammer and Chisel to really focus on strengthening my muscles so they’re prepared for the later blocks with increasing mileage.

Block 2

This block incorporates plyometrics and power movements to increase speed and power. This is to prepare for the next block which focuses on endurance.

Block 3

Endurance is the name of the game in this block. This is the final push to prepare for race day.



Sagi and Autumn don’t mess around. These workouts are intense, but if you insist on feeling and looking incredible, grab your weights and a bench
and get to work.


Sagi and Autumn show you the most efficient and effective way to get the greatest results from each exercise.


This jump training workout will use your entire body to create force, speed, and power.


A tempo training workout that uses speed and isometric holds to create strength and grow muscle.


A total-body workout creating stabilization, muscular endurance, and core strength.


An intense resistance workout using isometric holds and flexibility to increase strength.


A hypertrophy workout focused on pyramid-style sets to maximize strength and muscle growth.


Start with a pre-fatigued muscle, finish with a maximum lift. Increase strength, power, and muscular development.


Increase muscular endurance and strength in this time-under-tension workout.


This cardiovascular resistance routine will increase heart rate, circulation, and burn an intense amount of calories.


This intense powerlifting-inspired workout will increase speed, reactive strength, and power.


A workout based on compound movements that will improve stability, coordination, and strength.


A challenging cardio workout that will help you move quickly, improve coordination, and create greater stabilization.


This full-body resistance workout focuses on creating lean muscle and strength.

Ask me which pack is the right one for you. I will help you decide on the one that best fits your health goals!

Shakeology Challenge Pack:

Performance Challenge Pack:

Base Kit:

Deluxe Upgrade:

NEW: July 10, 2017

This has been a very popular post so for those of you that have been using the calendar, I’d love to hear your feedback!

This or That? California roll versus Sesame chicken

This or That?

This or that? What's better - A California Roll or Sesame chicken?

This or that? What’s better?

This or that? Should I select a California roll or Sesame chicken? When I’m grocery shopping, it’s so easy to pick up something for a quick dinner. My husband prefers Chinese with fried rice and I usually have that as well. However, this time, I decided to choose the California roll. When I compared the two in my Fooducate app, I’m glad I did! It’s not always possible to eat perfectly, but in these situations be sure to make the BETTER choice!

Sesame Roll: Grade B-
Chinese chicken: Grade D+

Nutrition breakdowns:

California Roll - Grade B-

California Roll – Grade B-

Chinese - Grade D+

Chinese – Grade D+

21 Day Fix Extreme – Week 1 Review

Week one in the books!

21 Day Fix Extreme - Yoga Fix Extreme

21 Day Fix Extreme – Yoga Fix Extreme

It wasn’t easy – it was simple, but not easy! I’m human and had a busy week. But the great news is, with my meal plan I packed great lunches all week so that when I got home in the evening, I did my workout. Every Day. (Except Wednesday, but then I doubled up on Thursday). YEAH! I’m feeling stronger and toner already. Keep checking back for more 21 Day Fix Extreme results. Or, even better, join a challenge group – click here for more information.

Photo from Dirty 30 Extreme…

21 Day Fix Extreme - Dirty 30

21 Day Fix Extreme – Dirty 30

21 Day Fix Meal Plan Calendar

Printable calendar for meal planning on the 21 Day Fix

Printable calendar for meal planning on the 21 Day Fix

Click here to download the printable pdf meal plan. Click here for a version that uses less color, to save you printer ink:)

Click here to order 21 Day Fix or 21 Day Fix Extreme. Message me if you have any questions at all and I will answer them for you! If you have questions about other programs or my personal thoughts, feel free to reach out.

You may wonder what’s different about the 21 Day Fix than other eating plans out there – it’s the WORKOUTS and the MOTIVATION GROUPS! I love the workouts. I’m starting the 21 Day Fix extreme workouts – you can learn more about them here.

Be sure to order your challenge pack from me so that you can join our challenge groups – Learn more about challenge packs. Or Learn more about challenge groups.

Click here to learn more about or order any of the beachbody programs.

The Longevity Book: The Science of Aging, the Biology of Strength, and the Privilege of Time

I just watched a morning show that featured Cameron Diaz, who was talking about her new book:

The Longevity Book: The Science of Aging, the Biology of Strength, and the Privilege of Time

Since I’m shin-deep in my 40s, I’m super conscious of healthy aging and this quote really resonated with me…”People who accept aging, age better.” I’m also one of those people who can hear what I need to do, but until I understand “why”, that information falls on deaf ears. In the news interview, Cameron talked about accepting our aging process and that we should embrace it. After all, the alternative is death, so why fight it? And it’s proven that people who simply accept that they’re aging, actually age more gracefully and live longer. I admit, this is becoming more difficult for me. Mostly because I look around, and my loved ones are getting older and facing health problems. That is very scary to me. I worry about things beyond my control: how will I be treated when I’m that age, will I be in a nursing home, will I need assistance? However, in the interview, Cameron stressed that we need to arm ourselves with knowledge about the aging process. The more we know, the more we can be prepared, and the more gracefully will likely be able to age. If we get ahead of poor health, we are more likely to slow it down or stop it. Following the five pillars can help stave off age-related disease.

The 5 pillars of good health:

  • Good nutrition
  • Good movement
  • Good sleep
  • Stress release
  • Spending time with people we love

Click here to get more details on The Longevity Book

Taken from Amazon review:

The Longevity Book explores what history, biology, neuroscience, and the women’s health movement can teach us about maintaining optimal health as we transition from our thirties to midlife. From understanding how growing older impacts various bodily systems to the biological differences in the way aging effects men and women; the latest science on telomeres and slowing the rate of cognitive decline to how meditation heals us and why love, friendship, and laughter matter for health, The Longevity Book offers an all-encompassing, holistic look at how the female body ages—and what we can all do to age better.

The Longevity Book: The Science of Aging, the Biology of Strength, and the Privilege of Time by Cameron Diaz

The Longevity Book: The Science of Aging, the Biology of Strength, and the Privilege of Time by Cameron Diaz

Other resources:

Learning to love growing old – Article in Psychology Today