Wednesday, July 13, 2016

What Is Country Heat and Is It Right For Me?



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This new program is about to take fitness to a whole new level!! Country Heat is releasing on JULY 28th!!! It is a rapid weight loss cardio workout that is low impact/high energy and every dance is set to COUNTRY MUSIC!!! It is going to cover everything from the workout program to the portion controlled containers, nutrition guide, plus the support and accountability of me as your coach helping you every step of the way!








  Country Heat is going to take the guesswork out of weight loss. It’s a unique portion-control system combined with easy-to-follow dance cardio workouts that fit into anyone’s busy schedule. Trainer Autumn Calabrese shares her passion for food and fitness as she shows you how to make simple choices that add up to life-changing results all while dancing to your favorite country music songs!


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All that I know is this… SO MANY PEOPLE don’t enjoy the everyday workout mode! So many just want to shake their hips, move their feet and be done with physical activity in less than 30 minutes- and STILL GET RESULTS!!! I am so excited about this because guess what- this program is all that and more. How often have you felt this way? You don’t want to lift weights or go to the gym? You don’t really want to do strenuous activity, but you really love to just move!! Maybe you are eating healthy and you are trying to exercise the best you know how, but you just aren’t losing the weight you want or need to be losing. It could literally be as simple as tweaking a few foods and focusing on portion control and this program will help you fully in that area!!

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I love teaching people about portions and giving lots of new recipes!




As an Elite coach I get some awesome perks!! One being that I got to have a sneak peek of this workout a couple of months ago and it was FUN! And let me tell you!! 30 minutes of cardio dance and it had me totally out of breath and loving the way I felt at the end! I was sore the next day which totally proved that no matter what your fitness level- you will still be able to get results with this program! This is for sure a workout that anyone can do! It is for beginners and anyone advanced can just put some more groove into it!! I seriously have been so excited about this since I got my preview! I know 100% that I will be sitting at my computer waiting for this to release because I can’t wait to order my copy! I am totally going to do rush shipping too! Because I’m that excited for it!



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Country Heat Exclusive Test Group



Anyone who’s looking for a simple, fun, and effective way to lose weight and get fit. While Country Heat is perfect for beginners, it’s also a great cardio-based workout for people at all fitness levels who like to dance or want to stay in shape. It’s also a great choice for people who like to dance but are intimidated by choreography. There are no complicated moves, no weights or equipment—just follow along and you’ll be dancing right from Day One. Plus, it’s the perfect program to offer every 21 Day Fix® customer so they can continue to lose weight and improve their cardio and overall fitness level. This program is also an excellent option for people who like Zumba, as well as fans of country music.




Country Heat workouts are simple enough that anyone can do them. That’s the beauty of the program. Autumn introduces two steps at a time before she moves on to the next two steps. She designed it that way so people will find the routines easy to follow and stick with the program, which is the best way to get results. But don’t be fooled—you’re going to work up a sweat burning those calories, even if you’re already fit! With Country Heat, you don’t need to know how to dance. You just follow Autumn’s lead, move to the hottest country music, and have a blast!


And best part- all that you need is your own body weight! No equipment at all!




What is included with the kit?

6 workouts on 3 DVDs ○ 5 Dance Workouts, each with a step-by-step breakdown of all the moves ○ 1 Dance Conditioning Workout • A Shakeology® shaker cup and your 30 Day Supply of Shakeology • A set of 7 color-coded, portion-control containers • Country Heat Eating Plan • Quickstart Guide • 30-Day Calendar • 1 bonus workout: Night Crawl Line Dance • Country Heat Dance Mash-Up Workout DVD





For starters you can go to my website and create a FREE ACCOUNT which will make me your Beachbody Coach! Then I will send you the details the week of July 25th!! I will be hosting an EXCLUSIVE COUNTRY HEAT TEST GROUP for individuals who would like the continued support, guidance, motivation and accountability to start and complete the workout program!!!


WANT TO TRY A PREVIEW OF COUNTRY HEAT ON JULY 18th?!!! Make sure you sign up for a free BEACHBODY ON DEMAND ACCOUNT so you can have access to live streaming! While you’re there make sure to check out of on demand library of over $3,000 worth of programs! It’s pretty awesome!!


Do you want to be a part of the test group?  If the answer is YES then complete the application below these incredible transformations to be considered for a spot in my group.

The group will be a select few individuals who are ready to commit to 30 days of focus and intensity.  I will be there to walk you through the nutrition plan, to teach you how to plan it out, how to make it work for your lifestyle and to keep you accountable.  The group is done through an online closed support group. That means that no one but the members of the group can see what is being posted.  I won’t let you fail!  If you invest in me, then I will invest in you!  The only cost is the cost of the challenge pack which includes everything you need to get started.  The Country Heat nutrition guide, the program manual, the workouts, free shipping, discounted price and me as your coach for the accountability, support and guidance!!!  Let’s make it happen!  You are going to  look amazing this spring and summer!  Why not start now!!  You will be the next TRANSFORMATION STORY!!!


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Sunday, July 10, 2016

Beat The Flab And Build Your Confidence Challenge!



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Good Morning!

I am getting excited for the 18th!!!! I have my next kick butt online fitness accountability group starting and this one is going to be pretty awesome! Interested in some info about it? Check out my FB event page here:! Don’t have FB? Send me an email to



Would you like to start making some changes now? Gradual change is how I found success with my eating habits! I couldn’t just throw everything in the house away cold turkey! That would have set me up for failure! Instead- I started making small changes that have eventually led to big success!!



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A few things that you can consider to start moving towards those healthy habits.

#1. Clear out the sodas and high processed junk! Examples- boxed mac and cheese- hamburger helpers- bags of cookies and chips– toss them!!

#2. Drink WATER! More water and only water or green tea. Stay away from soda, fruit juice, gatorades and DIET DRINKS! Those are worse than the real things!

#3. Have a lean protein and fruit or veggie at each meal. So your slow burning fuel is your protein and your faster burning fuel is your fruit, veggie or carb. When you pair those together at each meal they keep you full for 2 1/2 to 3 hours and your metabolism burns steadily and you maximize your own results without the crashes!

#4. Make your last meal 2-3 hours before bed. I also try to not have carbs after dinner. You will see on my meal plan I like to have kale chips as a snack! I will post the recipe for that this week!! They are yummy!

#5. Food is fuel and not comfort. If you think about WHY you are eating. Are you truly hungry or are you bored, tired or stressed. Just the act of asking yourself HWY you are eating can help you become away and change the behaviors.

Here is an example of what I eat each week.


I am also doing the 21 Day Fix Extreme program starting tomorrow! Im pretty excited about it because I know that I get back on track and get some serious results in just 3 weeks!! I don’t have to go to the gym and it is a great program to do while traveling! Since we will be all over the place for the next 3 weeks!!


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Weekly Meal Plan

I’m not starving myself, I’m eating every 2 1/2 to 3 hours and it’s good food! Once your body starts to get used to the clean foods- you will feel like you take your head out of a cloud fog and understand how HUGE of a role foods play in our health- mentally and physically!!

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I am going to teach you the same things when you join my group! Have you joined yet?





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Friday, July 1, 2016

How To Stay On Track Over The 4th of July Holiday Weekend

Good Morning!! It is Friday and it is the HOLIDAY weekend! I don’t know about you, but I am EXCITED! I love the 4th of July! Fireworks, cookouts, sparklers, pool parties, camping, hanging with friends and family!! It’s all my jam!! HOWEVER- it does make it very difficult to stay on track with our normal routines and eating schedules, am I right?! Even the most disciplined people have a hard time focusing and staying on track and keeping out eating, drinking and workout routines in check!! Temptations TEMPT everyone!!
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So the #1 rule I tell my clients is this– do not focus on being STRICT (unless that’s your mission and you WANT to be super strict with yourself), focus on these 7 easy tips to stay within a healthy limit, but also not feeling deprived either!!  I learned early on in my health and fitness journey that for ME, I had to keep it to the 80/20 rule! What does that even mean? Well it means that for about 80% of my week- I focus on eating all of my fruits, veggies, protein, etc! I drink my water and i’m really on point! And then the other 20%- well that is where some treats come in! I can not feel deprived or else I binge eat. And I DO NOT want to go there! So I just eat according to my goals!




We are going to be camping this weekend! So what am I doing to prepare for a long weekend away? I’m setting myself up for success in a few ways!


#1- I am preparing some protein to bring! We are pre grilling some chicken to grab out of the fridge as a snack or to toss on a salad.




#2- Sam’s club veggie trays are life savers for me! I am taking 2 veggie trays because when it’s there and ready- I am much more likely to grab some veggies to much on rather than chips! I LIKE veggies NOW! I just don’t like to take the time in the moment to cut! So do it ahead of time!
#3- WATERMELON! It’s a fun fruit and we all love it! I will be chopping it up before we leave!
#4- Sparkling waters in the cooler! I love it! It tastes like a treat to me (NOW) and when it’s ice cold- i will reach for that over a soda or gatorade!!
#5- Shakeology!! MY TREAT and saving grace! I will have it for breakfast every morning! It’s my go to fast food, keeps my cravings at bay, gives me energy and keeps me full for 3 hours. No brainer!!
So what’s next? How will I keep the abs even when indulging?


Here are my SEVEN tips to surviving the holiday weekend!!


1.  Schedule your cheat meal for the week:  Decide what you want to splurge on!  Is it the grilled hotdogs that you LOVE? Is it your best friend’s macaroni and cheese? Is it the AMAZING peanut butter cake your aunt brings every year? Or is it the darn smores that get you every time? Maybe it’s the beer or margaritas that you just can’t say no to!!

Here’s the TRICK!!  Pick 1 or 2 things that you can’t live without and eat it!! Don’t go overboard! Give yourself a reasonable portion, but just enjoy and eat enough to be satisfied!! It will be okay!
2. Don’t skip your workout: Do not take a rest day on your cheat meal day!  You bust out that workout and you give it 100%.  Just because it’s a holiday doesn’t mean you slack.  Results happen because you are consistent day in and day out!  Invite some friends or family to do it with you! Make it fun and remember- results are not made when you feel like it- they happen when you WORK for it! We have a Beachbody on Demand option where you can literally pull up a workout ON YOUR PHONE! So you literally have NO excuses!! Let’s work! You can EVEN download the On Demand App to your phone or ipad and stream the workouts.  Plus with On Demand you can store up to 7 workouts so that you don’t even need wifi connection!
If you want to do something different then get yourself out for a run or switch it up by going to the gym in the hotel while traveling.  But if you are going to be enjoying summer treats, don’t schedule a rest day on a cheat day!



3.  Take a healthy appetizer if you go to a picnic:  This way you know you have something that you can eat that is guilt free!  Here are a few of my festive favorites that you would not think of as a clean option.

4. Don’t let yourself get to the point of ravenous:  If you are planning a picnic try not to skip meals.  Eat every 2 1/2 to 3 hours a day to keep your metabolism in check but also because when I get to the point of beyond hungry all logical decision making goes out the door and I make bad choices!  So no matter what pack some snacks in a cooler, take your shake, drink your water and stay focused!!!!





5.  What are the best drinks to have?:  Stay away from sugar loaded fruity cocktails like Margaritas, Daiquiris, Pina Coladas, Beer and wine. They are just full of sugar and carbs. The best drinks to go for are really vodka and soda water with a splash of lemon or lime.  We also make our own margaritas that are clean.
One thing we recently have been doing is blending up fresh watermelon and then using the juice as the base, add in some tequilla, a splash of margarita mix, seltzer water and serve.  So refreshing and 1/2 the sugar!




6.  Stay Hydrated:  So when the sun is hot and you are outside it’s easy to get dehydrated.  So make sure you are constantly sipping your water and staying hydrated so you don’t confuse your thirst for hunger and begin to overeat!  Aim to drink 1/2 your body weight in OUNCES of water each day!  The more coffee you drink the more dehydrated you get, so sip that water!



7. Don’t Stress and HAVE FUN! Stress can absolutely derail progress, so make sure that you aren’t thinking about ‘what do I eat, how do I stay on track, oh my gosh! How many calories is in that, I can’t have that, etc’ when you should just have your plan and go with the flow! Enjoy the holiday, have a GAME PLAN and have some fun!! Remember, Rome wasn’t built in a day! One day will NOT make or break you, just like one workout or one day of eating healthy will help you lose 20 pounds or get you abs! NOT GONNA HAPPEN! Progress, progress, progress! You can do it!

What are some of my favorite summer time recipes that you can make?!

Here you go!




Fun and Festive Fruit Tray
Grab some skewers at the grocery store, cut up strawberries and bananas and put on the skewers with blueberries for an awesome beautiful side!
Jello Poke Cake (NOT super healthy, but a better alternative than some high fat desserts!)
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1 white cake mix – prepared as instructed
1 box of your favorite jello (3 0z.)- we like raspberry or black cherry
1 cup boiling water
1/2 cup cold water
1 tub of cool whip
1 straw
Take cake out of the oven after it has baked.
Use the straw to poke holes all over the cake! The more the better!
Make the jello by pouring the gelatin into a mixing bowl. Add the boiling 1 cup of water- stir until dissolved and then add the 1/2 cup cold water and stir.


Refrigerate until cold- about 3 hours.

Then, cover with cool whip and use the strawberries and blueberries to make an American Flag on the top!

Grilled Pineapple Turkey Burgers

Clean Eating Shakeology Recipe
Your best drink options are:

Soda water/vodka (boring but add a squeeze of lemon, lime or oranges to the mix and give it some flavor) 

And here’s something fun to do with the kids!! A fun little scavenger hunt that we are doing to make them giggle while we help them! It’s the little things in life that make the best memories! Create some amazing memories this weekend!!
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I hope you have a safe, happy and fun 4th of July weekend!!

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