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)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!
- Where do you live?
- What's your occupation?
- Name one part of your body you'd like to work on the most.
- Why did you choose Country Heat?
- Why did you decide to join this challenge?
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!
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 program:
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!
Ready to start dancing?
Check out move breakdowns included in the program! 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!
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
Keep track of your containers with the Country Heat Tally Sheets. You can download them here: TeamBeachbody.com/get-fit/fitness-tools/workout-sheets
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 an extra incentive, if you keep track of your photos, weight, and measurements, when you finish the program you can enter the Beachbody Challenge by visiting BeachbodyChallenge.com. When you enter and submit your results, you will also receive a free gift (while supplies last) to celebrate your success. So keep track of everything! You'll be amazed by your results in the end!
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
It's the official start of your challenge—Have FUN!
Hopefully by now, you have set your goals, read your program 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
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
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
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.
If you’re drinking your Shakeology, you might be noticing a few changes. For me, it was increased energy, which I loved. And I know I’m not alone here—in fact, 86% of people in a survey of daily Shakeology drinkers feel the same way! (Based on a survey of 2,769 Shakeology users, including independent Team Beachbody Coaches, who drank Shakeology 5 or more times per week and exercised at least 3 times per week.)
What positive changes have you noticed since starting to drink Shakeology?
Even your favorite foods are allowed! Check out this delicious Butternut Squash Mac and Cheese recipe: https://tbbcoa.ch/SquashMacandCheese
You have finished Week 1! How are you feeling? What was the most challenging part for you?
Share in the comments below!
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
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
This week you'll see Dance Conditioning on your calendar. I love how Autumn added this to the program 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.
Don't have much time to cook? Check out these simple meal prep recipes (each with container equivalents!): https://tbbcoa.ch/1Oo4TtB
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 program 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.
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 favorite? https://youtu.be/GjFJ2BzgLig
Easiest (and tastiest) way to get your greens? Put them in a Shakeology shake! Does anyone else do this?
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!
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
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!
By now you've tried all the workouts!
Which move is your favorite? Autumn knows hers: https://youtu.be/7ldix3PbGzg
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
Looking for even more recipes? Autumn shares 101 of her favorite (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://www.teambeachbody.com/en_US/shop/-/shopping/FixateCookbook?referringRepId=yourID
Now that you've hopefully mastered meal prep…which container is your favorite?
Listen to Autumn share her love for carbs. 🙂 https://youtu.be/8xGEZ3JM1dQ
Instead of grabbing a packaged protein bar, why not make your own? These Shakeology Sunshine Bars take 10 minutes to prepare and taste so good you won't believe they're healthy! https://tbbcoa.ch/SHK-Sunshine_Bars
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 programs, 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.
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
Can you believe it's already the FINAL FULL WEEK?
Autumn has a few things to share as you wrap up the program: https://youtu.be/mVN306knKZY
Looking to mix it up in the kitchen? Try this delicious Pulled Chipotle Chicken with Cilantro Slaw: https://tbbcoa.ch/29MZZ0e
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.
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 program, 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.
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.
How many pounds and inches have each of you lost so far? What cravings has Shakeology killed? What's your energy like? Any surprises? Anyone still struggling with anything? Tell all and share all.
You are so close to the finish line, keep up the hard work!
Feel the PASSION with this refreshing Passion Fruit Shakeology recipe: https://tbbcoa.ch/2a0fKAF
Week 5
Day 29: Trial Ride
Day 30: Pick Your Favorite Dance + Dance Conditioning
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?
You did it! Awesome work, everyone!
Be sure to take your "after" photos and measurements, and, if you feel comfortable, share your results!
You've come so far, now's the time to keep up your fitness and nutrition regimen! Who's planning to do another round?
