Challenge Group Guide


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Motivation   Shakeology   Nutrition   Fitness   Recipe   Check-In   Getting Started   Success Story   Trainer Tips  



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Week 0

(Week prior to challenge start date)
Day 1
Getting Started

Welcome, dancers! Throughout our journey, I'll be posting healthy eating and fitness tips, Success Stories, inspirational thoughts and quotes, recipes, and more. But this group isn't just for me to post stuff—it's for you to ask questions, get answers, and connect with each other.

Here's a list of questions to introduce yourselves to one another. Paste your answers in the "comment" section!

  1. Where do you live?
  2. What's your occupation?
  3. Name one part of your body you'd like to work on the most.
  4. Why did you choose Country Heat?
  5. Why did you decide to join this challenge?
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Day 2
Getting Started

If you haven't already, check out BeachbodyOnDemand.com, where members can stream Country Heat workouts and access the Eating Plan, 30-Day Calendar, Tally Sheets, and more! This is especially helpful if you haven’t received your Country Heat package yet. Once you’ve signed up, you can then download the Beachbody On Demand app!

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Day 3
Getting Started

Now that you've either gotten Country Heat in the mail or logged in to Beachbody On Demand, here are some tips to get familiar with the programme:

1. Start by checking out all the materials in your kit.
2. Review the Quickstart Guide and the 30-Day Calendar.
3. Determine your goals for this challenge. When writing them, make sure they are S.M.A.R.T. (specific, measurable, attainable, realistic, and timely)!
4. Read the Country Heat Eating Plan, which includes nutritional information, food lists, and delicious recipes.
5. Grocery shop for foods listed in the Eating Plan!

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Day 4
Fitness / Getting Started

Ready to start dancing?

Check out move breakdowns included in the programme! Autumn walks you through the moves of each Country Heat routine so that you can learn them in advance. That way you don't have to think about the steps. You can just focus on moving, burning calories, and having fun!

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Day 5
Nutrition / Trainer Tip

What you eat accounts for 80% of your results, so it's essential to stick with the Country Heat Eating Plan!

Here are Autumn's tips for staying on track: https://youtu.be/PYLKbH_DYYc

Day 6
Getting Started / Nutrition

Keep track of your containers with the Country Heat Tally Sheets. You can download them here: TeamBeachbody.com/get-fit/fitness-tools/workout-sheets

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Day 7
Getting Started

Don't forget to take your "before" photos and measurements!

1-2-3…smile! Take your "before" photos and measurements today so as your body transforms, you can measure your changes against where you began. I know not everyone likes to document things about themselves they wish to change—but trust me, do it now and you'll be thankful later.

As a side note, by taking a "before" photo, you'll be able to submit your results to the Beachbody Challenge to claim a free Country Heat T-shirt!

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Week 1


Day 1: Country Swing
Day 2: Country Swing
Day 3: Giddy Up
Day 4: Giddy Up
Day 5: Country Swing
Day 6: Giddy Up
Day 7: Rest Day
Day 1
Motivation / Trainer Tip

It's the official start of your challenge—Have FUN!

Hopefully by now, you have set your goals, read your programme materials, stocked up on all the right foods, and are now ready to dance! These workouts are filled with great music and awesome moves, so fire up the FUN!

Now, there's some crucial information you need to be successful with Country Heat. Watch this video, and Autumn will give you the scoop: https://youtu.be/V0bATIcnsNQ

Day 2
Getting Started / Nutrition

I've found that prepping my meals in advance helps me stay on track during the week. Check out these tips to get started with your own meal prep regimen: https://tbbcoa.ch/Meal_Prep_Tips

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Day 3
Fitness / Trainer Tip

Check out this video for advice from Autumn on how to get the most out of your workouts…and be sure to BRING IT! https://youtu.be/-Wqf3CRxl2w

Day 4
Success Story

Check out this transformation! Lisa lost 18 pounds and 9.75 inches in 30 days with Country Heat. She was able to use the modifier when necessary and keep the moves low-impact, and she still saw great results!

"Country Heat allowed me to change my mindset about exercise and working out. You can have fun doing something other than playing sports. A person doesn’t have to be in condition to get in better shape—you can start right where you are (everyone can dance!) and progress from there. One of the best things about Country Heat is that it's easy on your joints. I saw amazing results all three months doing low-impact moves. On some moves I could increase the intensity, but on other moves I kept my movements low-impact and saw results."
—Lisa L.

Results vary depending on starting point and effort.

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Day 5
Shakeology

Sometimes it takes something extra to get you where you want to be. This morning, I was feeling tired and wanted to skip my morning workout. But I didn’t. Instead, I made myself Shakeology and nailed my workout. Sometimes starting off my day with a delicious guilt-free shake keeps me honest in my food choices later in the day. Anyone else feel the same?

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Day 6
Recipe

Even your favourite foods are allowed! Check out this delicious Butternut Squash Mac and Cheese recipe: https://tbbcoa.ch/SquashMacandCheese

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Day 7
Check-In

You have finished Week 1! How are you feeling? What was the most challenging part for you?

Share in the comments below!

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Week 2


Day 8: Down and Dirty
Day 9: Down and Dirty + Dance Conditioning
Day 10: Bring the Heat
Day 11: Bring the Heat
Day 12: Down and Dirty
Day 13: Bring the Heat + Dance Conditioning
Day 14: Rest Day
Day 8
Motivation / Trainer Tip

Looking for that motivation to start Week 2? Check out this video, as Autumn explains the benefits of doing the move breakdowns before the workouts, and discusses Fixate, her healthy cooking show on Beachbody On Demand: https://youtu.be/ZT0OG0g_OEM

Day 9
Fitness

This week you'll see Dance Conditioning on your calendar. I love how Autumn added this to the programme to help us tone and sculpt!

Feel free to complete Dance Conditioning in conjunction with one of your dance routines, or if you prefer, do it on your Rest Day.

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Day 10
Recipe

Don't have much time to cook? Check out these simple meal prep recipes (each with container equivalents!): https://tbbcoa.ch/1Oo4TtB

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Day 11
Success Story

Talk about inspiration! Millie lost 26 pounds and 31 inches in 90 days of Country Heat! Though she never had a dance lesson in her life and this was the first workout programme she tried, she found the workouts easy to do. She said following Autumn was easy, because she broke down the steps into easy-to-follow directions.

"I did not expect to see such results from this fun workout. I also didn't expect to sweat so much! The music was great. It was fun and easy to dance to. Country Heat is something I would recommend to everyone! It is simple, fun, energizing, and from young to old, women to men—everyone can see results and add a little spunk to every day!"
—Millie F.

Results vary depending on starting point and effort.

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Day 12
Check-In / Recipe / Trainer Tip

Have you checked out the recipes in the Country Heat Eating Plan? Autumn included Country Heat Healthy Comfort Food recipes that are super-delicious!

Which recipe is your favourite? https://youtu.be/GjFJ2BzgLig

Day 13
Shakeology

Easiest (and tastiest) way to get your greens? Put them in a Shakeology shake! Does anyone else do this?

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Day 14
Check-In

I love dancing like no one's watching, but it's also great when my kiddos join in. Are you dancing solo or inviting friends and family to join in on the fun?

Grab family, friends, or husbands and get moving!

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Week 3


Day 15: Trail Ride
Day 16: Trail Ride + Dance Conditioning
Day 17: Country Swing
Day 18: Giddy Up
Day 19: Trail Ride
Day 20: Down and Dirty + Dance Conditioning
Day 21: Rest Day
Day 15
Fitness / Motivation

I've said it before, but can't stress it enough...have fun with your workouts! If you're having a blast, you won't just do your workout, you'll look forward to it, and most importantly, stick with it!

Day 16
Check-In / Fitness / Trainer Tip

By now you've tried all the workouts!

Which move is your favourite? Autumn knows hers: https://youtu.be/7ldix3PbGzg

Day 17
Nutrition / Trainer Tip

Don’t forget to hydrate! You have been stepping up your workouts, so it's important to drink enough water! There are water slots on the Tally Sheets so you can keep track. 🙂 https://youtu.be/VnJoMiP_ZJA

Day 18
Recipe

Looking for even more recipes? Autumn shares 101 of her favourite (and Country Heat-approved) recipes in her cookbook, FIXATE. All the recipes have container equivalents, and there are even desserts and cocktails! Check it out: https://teambeachbody.com/shop/-/shopping/FixateCkBkCA?referringRepId=yourID

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Day 19
Check-In / Nutrition / Trainer

Now that you've hopefully mastered meal prep…which container is your favourite?

Listen to Autumn share her love for carbs. 🙂 https://youtu.be/8xGEZ3JM1dQ

Day 20
Recipe / Shakeology

I’m having a debate with myself: Which Shakeology flavor is the best? All of the flavors of Shakeology do the same thing: help you build lean muscle when combined with your favorite Beachbody fitness and healthy eating program, support healthy glucose metabolism, and help you maintain good health. But what about FLAVOR? It changes weekly for me. This week I am all about Vanilla, but last week it was nothing but Chocolate Vegan.

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Day 21
Success Story

Barbara G. lost 30.5 lbs.! She had the following to say!

"The workouts are great because they are easy to learn, but can be adjusted so that you push yourself more as you get used to the steps. It helped me keep going and push more each time. I was able to stick with Country Heat easier than other programmes, I think because the workouts were interesting and never felt like they got stale. And I loved the music! It was fun to get to know the songs and steps so well. I find that they really timed the dance moves perfectly to the music, which made it really fun." —Barbara G.

Results vary depending on starting point and effort.

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Week 4


Day 22: Bring the Heat
Day 23: Country Swing + Dance Conditioning
Day 24: Giddy Up
Day 25: Down and Dirty
Day 26: Bring the Heat
Day 27: Trail Ride + Dance Conditioning
Day 28: Rest Day
Day 22
Check-In / Trainer Tip

Can you believe it's already the FINAL FULL WEEK?

Autumn has a few things to share as you wrap up the programme: https://youtu.be/mVN306knKZY

Day 23
Recipe

Looking to mix it up in the kitchen? Try this delicious Pulled Chipotle Chicken with Cilantro Slaw: https://tbbcoa.ch/29MZZ0e

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Day 24
Fitness

Now that we're nearing the end of our Country Heat challenge, how will you continue to improve your nutrition and fitness?

For some of you, completing another round of Country Heat will be a great way to continue with your healthy lifestyle. But if you’re ready to take it to the next level with simple workouts and simple nutrition, I suggest you try 21 Day Fix!

Message me if you’re interested.

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Day 25
Success Story

I have yet another story of success to share with you: Edward lost 46.5 pounds and 30.5 inches in 90 days with Country Heat. After completing the programme, he is feeling happier and healthier, and notices his new, slimmer shape and flat belly!

"The workouts are fun and easy, but you can modify up or down to increase or decrease [the intensity]. Sometimes I followed the modifier, but once I got in better shape, it was rarely needed. The music is great (and I wasn't a fan of country music before). I really like 'Save a Horse (Ride a Cowboy).' The beat made it fun and easy to do the moves. Country Heat is fun, easy, effective, and you can start no matter what level of fitness you're at." —Edward J.

Results vary depending on starting point and effort.

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Day 26
Shakeology

When we started this journey a few weeks ago, I bet you had no idea just how much drinking Shakeology on a daily basis would change your life. So let's share our successes with each other.

What positive changes have you noticed since starting to drink Shakeology?

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Day 27
Motivation

You are so close to the finish line, keep up the hard work!

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Day 28
Recipe / Shakeology

Feel the PASSION with this refreshing Passion Fruit Shakeology recipe: https://tbbcoa.ch/2a0fKAF

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Week 5


Day 29: Trial Ride
Day 30: Pick Your Favourite Dance + Dance Conditioning
Day 29
Check-In

From the grocery store to weekly meal prep, and of course your workouts, you have been creating habits that make you feel good! How are your actions getting you closer to your goals? What healthy habits will you adopt moving forward?

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Day 30
Check-In / Motivation

You did it! Awesome work, everyone!

Be sure to take your "after" photos and measurements, and, if you feel comfortable, share your results! Remember, you can get a free Country Heat t-shirt by submitting your results to the Beachbody Challenge. Just complete this form: https://bit.ly/2otV2Po

You've come so far, now's the time to keep up your fitness and nutrition regimen! Who's planning to do another round?

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