What is Country Heat?

Do you like Country Music?
Do you like dance?
Not a fan of working out?
Do you need your workouts to be fun?

REGISTRATION IS NOW OPEN!!

*US & Canada only

No matter what your reason, if you are looking for something to spice up your fitness regime or you want to get started this could be the program for you! This is a LONGGGG Post, but bear with me because I want you to know EVERYTHING about Country Heat. 

Beachbody is releasing a BRAND NEW fitness program on July 28th 2016!  COUNTRY HEAT is going to knock your socks off!  At first I was a little skeptical of a country music workout because, well, I am not a huge fan of country music, but I gave it the old college try and found that is was a total BLAST!!

 Anyone can do it!  It is not hard at all.  You do NOT need to be coordinated or know how to dance...Autumn talks you through the moves, step by step.  If I can figure it out with my AWESOME 2 left feet, anyone can!

I am really excited for the launch of this program and I'm going to be walking a select group of people from beginning to end through the program.  I'm going to be giving sample meal ideas, giving you recipes, tips and guidance on how to rock this program!  The people in the test group are getting incredible results and one even lost over 60 pounds in 90 days! This is really amazing!

• So lets talk about WHAT this program actually is?
  
  
  First of all it features all of the hottest country music!  There is NO CHOREOGRAPHY to remember, just follow along for the 27-30 minute workout!  This workout program is high energy, low impact dance workout that is super fun and easy to follow.  Autumn Calabrese created this program and has also created the 21 Day Fix, 21 Day Fix Extreme, Co Creator of Hammer and Chisel, author of the Fixate cookbook, mom and bikini competitor.  I have done many live workouts with her and she is an INCREDIBLE motivator and trainer.  
  
  
  There are 5 high energy, cardio based dance workouts, 1 dance conditioning workout, and the portion controlled eating plan! 
  
  
  WHY DOES COUNTRY HEAT WORK?
  
  
  First of all it is a workout you will actually stick to!  Autumn makes it fun and easy.
  You get 5 high energy dance workouts and 1 dance conditioning workout to give you all the calorie burning benefits of a great cardio workout while using every muscle in your body to fire 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.  
  
  
  WHO CAN DO COUNTRY HEAT?
  
  
  ANYONE from beginners to 21 Day Fix grads to those advanced in their fitness that want something different and fun. It is great for all ages and fitness levels. People who like Zumba or love to dance, people who want to lose weight and are looking for results in 30 days.  People who generally don't like to exercise or who want a lifestyle change, but aren't sure where to begin!  Does this sound like you? 
  
  
  
  
  
  
  
  This workout is great for people who have tried and failed at complicated diets and exercise programs.  The reason is that its easy to follow the portion controlled container system and you have ME as your coach to guide you every single step of the way!  I will teach you how to meal plan, prep, and stick with the workouts from beginning to end.  Plus the workouts are fun and you don't even know you are working out. 
  
  
    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 and getting into the swing of things.  You are getting a good handle on your nutrition and understanding how the portion controlled containers work.  
  
  
  This program is great for those that like to dance but are intimidated by choreography.  I am SO excited for this program! 
  
  
  
  
  
  
  
  WHAT DO YOU GET WITH THE PROGRAM?
  
  
  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 (My 2 faves are Vegan Chocolate & Cafe Latte) Note: Cafe Latte is only available in the US at the moment.
  
  
  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.
  
  
  When you purchase 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.
  
  
  **PRIZES** for participation...because we are fun like that! 
  
  

  

  The Country Heat Challenge Pack
  
  
  

  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 8th (prep week) and workouts start on the 15th 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 make the most of the nutrition plan, how to choose healthier snacks, create healthy new habits, and make this a permanent lifestyle.  

  
  

  I will be your sounding board, your guide, your motivator and your accountability partner.  

  
  

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

  
  

  CLICK TO RSVP HERE!

  
  

  To claim your spot you must order your package via the registration link I will email you.

  If you want this, ACT NOW because this is going to be our most popular group of the year!

  
  

  While you are waiting for your registration link, as a thank you for stopping by, I would love give you a copy of my recipe book, Just Feed Me, that guaranteed, will

  have you trying new things and excited about your food prep!!

  GET IT HERE:  Wendy's JUST FEED ME Recipe Book

  
  

Chocolate Coconut Almond Granola

Well, I started out with ingredients for a Chocolate Peanut granola...another standby, but was missing one crucial ingredient. So I created this recipe instead, using the ingredients I did have on hand. I have to say, it turned out wonderfully & the smell of it baking was amazing & comforting! I hope you enjoy it!

3 cups of rolled oats (I used Rogers Porridge Oats)
1/2 cup raw almonds, chopped
1/2 cup unsweetened coconut (I used large chipped)
1/2 teaspoon sea salt
1/4 cup cocoa powder
1/4 cup coconut sugar (aka:palm)
1/4 cup sesame seeds
1/4 cup wheat germ
1/4 cup flax meal

Mix above together in large bowl. 

Stir together in large bowl and add to dry ingredients:
1/2 cup honey
1 teaspoon vanilla
2 Tablespoons of coconut oil, melted

Add wet ingredients to dry then mix well until coated. Using your hands makes it go much easier! Spread on parchment lined cookie sheet and bake at 325 for about 25 - 30 min. You do NOT want to over bake! 

Cool and store in freezer or airtight container. I like to eat ALL my granola right from the freezer.

Chipotle Lime Fish Tacos

I came up with this recipe after seeing 2 recipes for fish tacos. I decided I would just create my own recipe based on the ingredients I had on hand! 

Recipe makes 2 tacos (1 serving). Yeah...I ate them both. :-)

Ingredients:
~~~~~~~~~~~~~~~~~~~
1 Basa Fillet (or any white mild fish), seasoned with Orange Wasabi Spice mix. (A purchased mix, but you can use any Asian or Thai spices).

Bake at 400 for 20 minutes. Cut into chunks. Set aside.

Salsa
Cabbage, thinly sliced
2 Corn Tortillas (I used Bodywise here because I was out of corn)

Chipotle Lime Sauce:
~~~~~~~~~~~~~~~~~~~~~
2 Tablespoons 0% Greek yogurt
1 teaspoon chopped cilantro
1 teaspoon olive oil
sprinkle of sea salt
sprinkle of fresh cracked pepper
1/2 clove chopped garlic
sprinkle of ground chipotle pepper
2 teaspoons fresh squeezed lime juice
1/2 teaspoon lime zest


Mix above ingredients together. Set aside.

Heat frying pan. Lay each tortilla in pan and heat each side till lightly toasted. Remove from pan, top with: Chunks of Basa, sliced cabbage, a drizzle of Chipotle Lime Sauce & salsa.

Dig IN!!!

You can easily multiply this recipe for a family. I made this one night when it was just myself I was cooking for!

Mexican Quinoa Salad

This recipe is the perfect summer salad either warm OR cold and is even better the next day.  This is a favorite in my house. ENJOY!!

Mexican Quinoa Salad

2 cups cooked quinoa 
4 cups veggie broth or water
1 red pepper & 1 orange pepper, chopped
1 can black beans, rinsed
3 cups corn 
1/4 cup chopped cilantro
1 jalapeno pepper, seeded & chopped
2 Tablespoons olive oil
Juice of 1 Lime
1 tbsp cumin
Pinch of Red Pepper Flakes
Salt/Pepper

Directions:

1. Cook quinoa in 4 cups of boiling water (or broth), covered, for about 20 minutes. Let cool.
2. Chop pepper, cilantro, jalapeno and add to corn and beans.
3. Whisk olive oil, lime juice, salt/pepper, cumin and red pepper flakes.
4. Add quinoa to bean and veggie mixture and top with dressing and salt/pepper. Serve at room temperature or cold.

Asian Cucumber Salad

So I was challenged to try some things, AGAIN, that I just don't like, foodwise.  I give you the CUCUMBER.  I detest them.  Or at least did.  

The texture, the taste...ALL of it...truly vehement!! 

Funny thing is I ate pickles for as long as I remember but raw cucumbers..no bueno!!  So I got creative in my kitchen and this is what I came up with:

Asian Cucumber Salad.  It is DEElish!!!

Here is the recipe:

4 cups thinly sliced cucumbers (I used baby cukes)

1/3 cup thinly sliced onion

1/4 cup rice wine vinegar

1/2 tsp toasted sesame seed oil

dash red pepper flakes

fresh grind of pepper and salt

2 green onions, chopped

1 teaspoon honey

Add onions & cukes to bowl.  Stir together remaining ingredients and pour over veggies.  Eat right away or let marinate overnight. Seriously ADDICTIVE!!

Let me know if you give this quick recipe a try and how you like it.  I see lots and lots of bowls of this being made this summer!  

Warm Beet Salad

I am sure most of you lead busy lives just like me.  And if you are also like me, when you are hungry you are hungry NOW!  That is where this recipe comes in handy because it literally takes less than 5 minutes to whip this up.  I just inhaled a Hugh Jass version for my second meal today and mmmm, it was divine!!  

This is a staple here in the Kennedy house!  Let me know if you try it and how you like it!  

Here are the ingredients: 2 cups Mesclun greens 1 cup warm cooked beets (I cooked a pot 2 days ago and had extras in fridge) 1 tablespoon pumpkin seeds 2 tablespoons Feta, crumbled Layer these in an open bowl or plate.   Dressing:  In small bowl mix together 1 teaspoon grainy mustard, 1 teaspoon olive oil and 1 - 1.5 Tablespoons balsamic vinegar.  Mix with fork.   Drizzle over salad. Dig in and enjoy!

Hot Buffalo Chicken Dip

Hot Buffalo Chicken dip...HELLO! 

Any 21 Day Fixers in the house? Hammer & Chiseler's? I just made this up for lunch...was trying to be creative. Lord. Heyseus....this is amazing! This is the perfect portion controlled way to enjoy a better version of something not usually so healthy!

1/2 red of 0% greek yogurt (about 1/2 cup)
1/2 red chopped chicken (about 1/2 cup)
1 tablespoon of salsa
1/2 tablespoon of minced onion
Hot sauce to taste (I used Franks Sriracha)
A smidge of fresh cracked pepper and sea salt

Mix altogether and put in an ovenproof bowl. Bake for 15 minutes at 3:50. Dig in!
I serve mine with a side of snap peas! Enjoy! 

**Last few minutes of baking top with a little grate of cheddar cheese if desired.  A little goes a long way!

S'mores Baked Oatmeal

S'mores Baked Oatmeal

OK this recipe is freaking awesome!  It has the perfect S'more-sy deliciousness without the guilt!  :-)  It is the perfect breakfast, especially this time of year when we need a reminder that summer is sort of far away!  Enjoy!

1/2 cup Rogers Porridge Oats
1/8 teaspoon baking powder
2 teaspoons sugar free Vanilla Jello pudding powder
1 Tablespoon of Graham cracker crumbs
1 cup water
1 Tablespoon Toasted Marshmallow Sugar free syrup
1 Tablespoon Dulce de Leche Sugar free syrup
1 Tablespoon chocolate chips
13 mini marshmallows

Stir together dry ingredients. Add wet ingredients, stir. Pour into dish sprayed with nonstick spray. Sprinkle with chocolate chips and marshmallows. Bake at 350 degrees for 30 min. Let cool for 10 minutes. Dig in!!!

Chocolate & Salted Caramel Overnight Oats

"Oh I, I just died in your arms tonightttttt.....". (Thank you Cutting Crew)  Yep I sang that after eating this for brekkie earlier this week.  Dead.  Died.   It was THAT good!

This is freaking fast to whip up and even better to savor in the A.M.

Here is what you will need:
1/2 cup unsweetened cashew milk (or milk of your choice)
1/4 cup 0% greek yogurt
1 Tablespoon cacao powder 
1/2 scoop vanilla protein powder (if you have another flavor that marries well, please feel free to use it)
1/2 cup old fashioned oats
splash of Salted Caramel sugar free syrup (OR use a splash of caramel extract, a dash of Himalayan Pink salt and one packet of Stevia)

Add all ingredients to bowl, mix til blended then cover and refrigerate overnight.  Stir gently in the morning, top with 1 teaspoon of mini chocolate chips (I use Lily's) and dig in!

What is your favorite breakfast?  I'd love to hear in comments!

Pumpkin Spice Mug Cake

This was SO darn perfect for a little bit of a sweet tooth craving, while still staying within the parameters of my nutrition plan. Yep, Oh Happy Freakin' Day!  Healthy is NOT boring my people!

First you are going to need a Hugh Jass mug, and give it a light mist of coconut oil. 

Then add all these ingredients to the mug:
1 Tablespoon oat flour
1 Tablespoon coconut flour
1 Tablespoon almond flour
Small sprinkle of each: cinamon, nutmeg, ginger & cloves
dash of salt
1/2 teaspoon baking powder
1 heaping Tablespoon pumpkin puree
1 large Egg white
1 Tablespoon of cashew milk (or milk of your choice)

1.  Mix all these together til smooth.
2.  Drop in the center 1 teaspoon of almond butter and push it down into batter.
3.  Top with one teaspoon of mini chocolate chips (I use Lily's)
4.  Microwave for about 45-50 seconds.
5.  Inhale.  Smile on the inside.  You are welcome! :-)

Kicked Up Zucchini Boats

I was wanting to whip up a boats recipe for 3 days and was trying to find one that I saw on someone's Facebook wall.  I had no luck and grew impatient, so I whipped my own concoction up. It.  Was.  WICKED!

If you are 21 Day Fixin' it, here is the breakdown for each 1/2 of the boat, based on the size zucchini I chose:
3 GREEN (salsa & zucchini) homemade salsa is all veggies, no sugar, FYI
1 BLUE (cheese)
1 RED (turkey filling)

So here is the down low on ingredients and prep.  First preheat your oven to 400 degrees.

You will need:  

Turkey taco filling (see below)
Shredded cheese of your choice
1 large zucchini
Wendy's Bitchin' Salsa (click link for recipe)

Filling:
1 pound ground turkey
1/2 medium onion, diced
2 cloves of garlic, minced

Put these in a fry pan over med high heat to start to sautee then about at the 1/2 way done point I just threw in these spices:
Chili powder
cumin
smoked paprika
coriander
oregano
Sea salt
fresh cracked pepper

I did not measure, but I will say about 1 teaspoon of each for estimation sake.

Finish frying til meat is fully cooked.  Remove from heat. 

Cut zucchini in 1/2 lengthwise and with a melon baller (a spoon will do too), scrape the soft inside seedy part out.  The nastiest part...haha!!  Spray a baking dish with olive oil.  Set the zucchini in pan skin side down, and give the 2 halves a light mist of olive oil.

Take about 1 1/2 cups of your turkey taco filling (yes there will be some left over...make a salad with it tomorrow!) and put in a bowl with 1 cup of Wendy's Bitchin' Salsa.  Mix together and divide mixture between the two zucchini halves.  

Cover with foil and bake in oven for 25 minutes.  Remove foil, sprinkle with cheese and return to oven, uncovered for the last 5 minutes.  Remove from oven and TOTALLY dig in and enjoy! 

Peanut Butter Marshmallow Coconut Protein Fudge

OK so this is going to be the easiest recipe. EVER.  Ready?  Wait for it......

You might want to play around with protein powders but I used Trutein.

1 scoop Peanut Butter Marshmallow Trutein protein powder
1 Tablespoon of Coconut Manna (I used Nutiva..I melted in the microwave for about 15 seconds, power level 8)
A bit of cashew milk to mix, if needed.

Mix together, put in a small greased dish (think fruit bowl size).  Throw in the fridge to cool.

I used half as one serving.  

Seriously.  AMAZE.  ING.

PS...my son ate the other half and asked if there was more.  I think I am trying Red Velvet next.

You are welcome.   

Avocado Cilantro Lime Sauce

I was in town last week food shopping and I ran across one of my fave demo ladies in one of my favorite food stores.  I used to be in food brokerage and she always loved to talk to me and she thought I was her boss!  LOL.  She used to demo many of the products I handled accounts for & she always kept me entertained.

I digress.

She had a little salad station set up and was demoing 4 yogurt based dressings, one of which was a Cilantro Avocado based.  So to make her happy I said of course I will try a sample.  I had 2 forkfuls and it was enough to tell me I loved the flavor combo, but that I could make it better myself at home.

And that is what I did.  Feast your eyes on THIS:

So I whipped this recipe up and it literally only took a few minutes to do.  This is a new fave at our house.

Kept thick it is a fantastic option for burgers and wraps.  Thinned out a bit with just water makes it perfect as a salad dressing or on tacos.  I LOVE this recipe.  Did I already say that?  Shaaaa, baby!  It's the little things that make me happiest!

Here is what you will need:

1 ripe avocado
Juice from one lime
1 clove of garlic
1/3 cup cilantro leaves (stems removed)
1 teaspoon of honey
1 teaspoon olive oil
Himalayan Pink salt to taste

Blend all ingredients in food process or in blender til smooth.  If you want it thinner add a bit of water an blend again .  Adjust seasonings to taste.  

PS:  You might want to double this.  Or triple it.  Just an idea.  ;-)

Coconilla Shakeology Balls

This was one of those creative moments that just kind of worked!  I was whipping up some recipes for the new gym grand opening and just started throwing ingredients in a bowl and then THIS happened.  Hello, MAGIC!  I introduce to you the Coconilla Shakeology Ball!

It is pretty easy to get these whipped up.

Here are the ingredients:
1/4 cup almond flour
1 scoop Vanilla Shakeology
3 Tablespoons coconut flour
2 cups unsweetened coconut

Mix dry ingredients together then add:
1/2 cup almond butter
1/2 cup coconut oil, melted
1/2 cup honey

Extra ingredients:
Lily's chocolate chips to top balls with

Mix well.  Adjust accordingly adding a smidge more coconut flour or honey as needed if less/more dry.
Roll into small balls, about 1 inch in size.  Press 3 mini chocolate chips into the top of each ball.  Store in fridge or freezer.  

These were a HUGE hit in my house and at the gym gran opening.  Enjoy!  :-)

Red Velvet Coconut Flour Pancakes

These were so darn amazing!  They take less than 2 minutes to whip up and they totally deliver every time.

PSSstttt:  You are welcome.  :-)

I could definitely eat these every day!  NOMSSS!!

Here is the recipe:

2 tablespoons oat flour
3 tablespoons of coconut flour
sprinkle of salt
1/2 teaspoon baking soda
2 packets of stevia
1 tablespoon cocoa powder

Mix all dry ingredients together, then add in :
1/4 cup 0% greek yogurt
1/4 cup egg whites
 little splash of red velvet bakery emulsion (I found this randomly at Winners)

Mix together for about 15 seconds..mixture will be SUPER thick.  Do not add extra liquid.

Spray a pan over med high heat with coconut oil.  Divide batter to make 3 pancakes.  Use the back of spoon to flatten them down a bit (they will rise and be fluffy!).  BE PATIENT! You also may want to adjust the temperature down if it is getting too hot. Do not try to rush flipping these.  AND the pancakes are super delicate, so using a thinner spatula is ideal to flip.

Top with your fave nut butter and syrup (I use Walden's).  Stick the forchette in and enjoy!!