Bike Computer, an app that truly cares for your safety

Bike Computer, an app that truly cares for your safety

Cyclometers and GPS tracking apps dedicated for cyclists have been around for years, yet most of them are missing a key feature for the safety conscious cyclists. This app upgrades your phone, making it the best BIKE COMPUTER ever! We put safety first! It has an additional ‘PREMIUM’ feature ‘KEEP ME SAFE™’ which is an accident detection system.

Processed with VSCO with a5 preset

Processed with VSCO with a5 preset


The idea behind the improvement of the safety functionality of cyclometers came after a team member ended in the emergency room with a concussion, and wasn’t able to contact anyone. No one knew what had happened to him, or where he was, it was a dreaded night of tracing his tracks in order to find him. This very experience kicked the team in gear to develop a safety feature that the current slew of cyclometer apps are lacking.


Venikom didn’t stop there, they dedicated two years of research and development, and additionally recruited pro cyclists as advisors before Bike Computer came to fruition. The aim of the project was to give something different to cyclists, or at least a complementary app to their current roster of favorite apps.

Bike Computer is 12% more efficient in terms of energy consumption compared to the current highly rated apps such as Strava, RunKeeper, Endomondo, and others. While at the same time it has a deep integration with Strava, which lets you easily synchronize your activities.

What Is Next?

The team isn’t ready to call it a day, they are currently developing a Live Tracking feature. The Live Tracking feature would enable a coach to monitor the cyclist performance and send back appropriate advice, and a lightweight power bank that would extend the active running time of the Bike Computer for additional 15 hours.

Register Now And Get The KEEP ME SAFE Feature For Free!

Bike Computer is a freemium app available on Google Play Store and iTunes right now. If you register in the first 60 days, the KEEP ME SAFE mode will be available free for the first year, after the promotional period the price will be $49 annually.



Sneak it in – Exercise Challenge!

Free 5 day challenge

Have you gotten busy and had a gap in your exercise routine? Summer walks have ended, fall events have started and if you’re like me, you got busy and put exercise on the backburner. The most important in re-establishing that habit is simply being consistent. Even if you exercise everyday for a few weeks, and then drop down to a few days a week, and then drop to once a week you won’t get results! I’ve been reading that it’s better to be consistent with even 3 days a week, and really be consistent – than going hard-core one week and dropping off entirely the next. If you need help with consistency, I have a new group starting on Monday. It’s a free challenge group on how to SNEAK EXERCISE in throughout your day. To build this consistency, I’m committing to 5 or 10 minutes a day to re-establish my habit. ARE YOU IN?? Like my facebook page and message me so I can add you to the group!

Free Exercise Challenge

Free Exercise Challenge


Slow cooker apple confit

Apple orchards are busy this time of year. Hayrides and other fun activities. With apples on special and in abundance, I was looking for a healthy apple recipe to try. This week, I’ve been focusing on using my slow cooker for the convenience – it seems like we’re always so busy!


  • Apples, 3 lbs firm cooking apples
  • 2 tsp ground cinnamon
  • 1/2 tsp nutmeg
  • 1 tsp vanilla extract
  • 1/4 c. brown sugar

How to

Peel the apples 1/4″ thick and put in the bottom of your crockpot.
Sprinkle with the cinnamon, nutmeg & sugar. Toss to coat. Cook for about 2 hours on high or 4 on low. Before serving, stir in the vanilla. Serve with frozen yogurt.

Crockpot Balsamic Roast Beef

I made this roast in the slow cooker the other day. With only a few ingredients, it is very economical and very good. My husband really liked it – that is always the test:)


  • 3-4 lb roast
  • 1/2 c. balsamic vinegar
  • Sea salt
  • Onions

That’s all I used.

Cook on low for 8 hours. Serve with rice or potatoes and a salad or cooked vegetables. Frozen veggies are easy to heat up and serve with the roast.

Chile Mocha Shakeology

Chili Mocha Shakeology

Chili Mocha Shakeology – Healthier than Starbucks

I found this Chili Mocha Shakeology recipe and, with one packet left of Cafe Latte Shakeology, knew I had to try it. I’ve seen a similar mocha recipe at Starbucks but have never ordered it. The coffee and cocoa with a little kick has always intrigued me. This is the healthy version. (In the edited video, I cut my head off a little – oops!  😉

So, here goes!

Chile Mocha Shakeology Recipe

1 cup unsweetened almond milk
1 cup ice
1 scoop Café Latte Shakeology
2 Tbsp. unsweetened cocoa powder
¼ tsp. ground cinnamon
¼ tsp. ancho chili powder (or chili powder)

Add all ingredients to blender and blend until smooth.


Resolution Reset

Back to School and back to your goals

It’s that time of year. Back-to-school season. And this is the perfect time to take a look at your New Year’s Resolutions and evaluate what worked and what didn’t. Now is the time to reset your habits so that you’re on a good path going into the holiday season (Halloween, Thanksgiving, Christmas).

Tips to keep your New Year's Resolutions and reap a full harvest later on.

Resolution Reset

Think about what goals you would like to accomplish this year. What are some resolutions that you made back in January that you want to re-commit to? I completed the 21 Day Fix extreme program and I want to complete it again.

My Second Chance in 2016 Health & FItness Goals

  • Complete 21 Day Fix Extreme
  • Complete The Master’s Hammer and Chisel


3 Week Yoga Retreat – It’s not too late!

What’s this Beachbody On Demand program and what about the 3 week yoga retreat? I personally really enjoy yoga. I work in an office and sit at a desk and no surprise – my shoulders, neck and upper back get really tight. While I gravitate towards strength training workouts, I realize that I need to work on my flexibility – especially as I age. I wish I had worked on it years ago, but it’s never too late to start. That’s why I’m excited about the 3 week yoga retreat. It’s a beginners level yoga program On Demand.

Try it free

Sign up for your free account here!

“Want to try yoga but too intimidated by the complicated poses? Or, do you think you’re simply not flexible enough to contort yourself into a pretzel? Then, you’re going to love 3 Week Yoga Retreat, now available exclusively on Beachbody On Demand.

3 week yoga retreat

3 week yoga retreat – for all levels

3 Week Yoga Retreat is perfect if you’re new to the yoga mat, as this beginner yoga program will guide you through three weeks of basic yoga classes and help you feel less stressed, improve your flexibility, and increase your balance. It is uniquely designed to start on a Monday, which makes it easy to follow the Class Calendar and stay on track. The program doesn’t require any equipment (though a yoga mat, yoga block, and a strap are all helpful), and we’ve included a modifier for each of the moves to help ease you in.

3 Week Yoga Retreat makes the moves easy to understand  and was designed so you can easily follow along. Beachbody did an extensive search to find four trainers that you’ll not only love, but who are also masters of the practice. This trusted team of four will guide you through each session with cueing so precise you could do the program blindfolded (not that we’d recommend that).

After completing one 30-minute or shorter class a day, you’ll have a deeper understanding of yoga by the end of 21 days. You’ll also have the confidence to hold your own in any yoga class!”

More info here.

Additionally, if you sign up for the free account, you can try out so many fantastic programs like 21 Day Fix, P90X and Turbofire. Sign up for your free account here! It’s no obligation. You can try it free for 30 days.

The Classes in 3 Week Yoga Retreat

Mondays are Core. The foundation of yoga starts in your core. This class focuses on exercises that engage, activate, and build awareness of these very important muscles.

Tuesdays are Stretch. This class is aimed at helping you stretch, extend, and lengthen all the muscles in your body with a variety of poses.

Wednesdays are Balance. Challenge yourself with a series of different postures that engage the core and help you develop better balance inside and out.

Thursdays are Flow. In this class you’ll put together everything you’ve learned so far and connect it with your breathing in a non-stop “flowing” format. This is Vinyasa Flow, Beachbody-style.

Fridays are Flow to Go, a shorter, more advanced version of Thursday’s class that features a little less cueing.

Saturdays are Relax. Faith helps you unwind from your week with this relaxing class.

Sundays are Take 10. These are short, 10-minute classes that will help you wake up, wind down, or work those abs. Pick one or do all three.

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 Eating Plan

Country Heat Eating Plan

Yippee – yay! SO EXCITED for the Country Heat Eating Plan and Program! Workouts start tomorrow! P.S. It’s not too late to join a challenge group! I’ll review the workouts as well, but today I am setting the foundation for the rest of the week and planning my meals.

Country [H]eat Eating Plan

Who can resist the clever placement of the pizza slice?? Love it!

Country Heat details

  • The first exciting thing I found in the eating plan booklet is the concept of “You Pick One” – OK, so I have to confess this reminds me of Pick-a-Path books from middle school and I loved them. Anyway, the concept is: Pick One! Review the container list (in your booklet and listed below) and pick one. Just remember to follow your calorie bracket.
  • Calorie brackets: No surprises here but send me a message if you’d like more info.
    1. 1200-1499
    2. 1500-1799
    3. 1800-2099
    4. 2100-2300
  • The Containers – If you’ve done the 21 Day Fix, you’re familiar with the containers. They’ve been redesigned and now have a little indentation in the cover so they’re easier to get on and off.

TIP! Aim for 3 balanced meals and 2 snacks – about 2-3 hours apart.

The Containers

REDS – Protein

Note: This is my modified list, but not a comprehensive one.

  • Eggs, 2 large
  • Boneless, skinless chicken breast (or turkey)
  • Fish, cooked & flaked
  • 1 scoop of Shakeology
  • Red meat, extra-lean, cooked & chopped
  • Tofu
  • Pork tenderloin
  • Tuna (canned in light water & drained)
  • Ham or turkey slices (minimally processed & low sodium is ideal)
  • Cottage cheese
  • Veggie burger (1 patty)
GREENS – Vegetables
  • Spinach, cooked or raw (perfect because I add spinach to my shakeology every day)
  • Winter squash, cubed (I don’t know why I was expecting to see this in the yellow containers but glad to see it here!)
  • String beans – the time of year where they’re fresh from gardens & Farmer’s Markets
  • Carrots – 10 med baby carrots
  • Peppers, sliced – these are a great snack to take to work
  • Eggplant (1/2 of a medium) – WHAT? If you have any good eggplant recipes, PLEASE SHARE! The only way I know how to cook eggplant is to fry it…  🙂
  • Cucumbers – another great veggie to take advantage of this time of year
  • Celery
  • Lettuce
  • Mushrooms
  • Chopped onions
Purples – Fruits

If you have a sweet tooth like me, you might find that it’s easier to eat more fruit than veggies. Just try to get all your veggies in before you grab another fruit. However, if you do – berries are at the top of the list because they’re so good for you. Reach for them!

  • SaveSaveSaveSaveSaveSaveBlueberries – I’ve noticed that blueberries have been on sale lately. It’s also a good time to stock up and freeze berries. Learn more about freezing berries here.
  • Raspberries, any berries
  • Pomegranate (1 small)
  • Watermelon – It’s a great time of year to buy watermelon on special. I also have a great Shakeology recipe with watermelon here.
  • Peaches
  • Pear
  • Pineapple
  • Salsa (bottled, but fresh homemade or pico de gallo count as a green!)
Yellows – Carbs

Yellows can be a toughie for some of us. Especially if you have a stressful day at work and want to mindlessly munch. But ask yourself, is it really worth it?

  • 8 small crackers
  • Corn on the cob – 1 ear. BEST TIME of the YEAR for FRESH sweet corn!
  • Oatmeal (cooked)
  • Bread (whole grain, 1 slice) – To me, this is an important substitution. When I make spaghetti and my husband is having garlic bread with lots of cheese, I can easily make toast and sprinkle garlic powder on it for a healthier alternative.
  • Pasta (whole grain)
  • Peas
  • Rice
  • Potato
  • Sweet potato (This is the top-of-list option for having lots of nutrients.)
  • Quinoa – I love to make a large batch of quinoa and freeze it. That way it’s easy to toss on a salad and pack in my work-lunch.
Blues – Healthy Fats

Oh, I love the blues! Once you start using the blue containers, you’ll realize how much a little container of flavor can truly accent a simple meal.

  • Feta
  • Avocado – 1/4 medium. I’m always surprised by how much flavor and fullness avocado add.
  • 12 almonds, whole & raw – 12 almonds might not sound like much but savor the flavor. Enjoy with a crunchy apple:)
  • Provolone
  • Cheddar – I can’t resist a super-sharp cheddar
  • 10 pecan halves
Orange – Seeds & Dressings
  • Olives, 10 medium – I don’t know what it is about olives, but for me, they add so much flavor – Yum!
  • Sunflower seeds
  • Flaxseeds
Teaspoon – Oils & Nut Butters
  • Extra virgin olive oil
  • Nut butters
  • Seed butters
Be sure to check back in!

Be sure to check back in!










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:

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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!