Sunday, August 21, 2016

Country Heat Week 3 Meal Plan

Well, I can't believe that Im already checking in with y'all and we are approaching week 3! Last week I stayed on track with my nutrition and I felt GREAT! I am amazed with how lean I feel by simply following the meal plan and dancing! As far as the workouts are going I double up on workouts twice a week and follow the deluxe calendar. 

A lot of people ask me how I am motivated to wake up so early and workout and the truth is I actually struggle most days waking up early. I am not always bright eyed and bushy tailed when I wake up but I know that if I don't get my workout done first thing in the morning, it doesn't get done at all! Some people prefer to workout at night which I've tried but once 8pm rolls around I am one tired mommy and all I want to do is RELAX! So you have to do whatever works for you. Whether its first thing in the morning or late at night, just get it done! I schedule mine for 5:30am every day. Once my alarm goes off, I chug my energize, have light snack like a banana and push play. If you want some extra motivation for your mornings follow me on Facebook or Instagram. No excuses this week!! Lets all commit to a time to get our workouts in this week!

I am planning on finishing up my last week of Country Heat STRONG!!! I planned out my meals for the week and I am READY! Both of my boys are in their second week of school and this week they start sports which will mean late nights for us. So I planned a few crockpot dinners for the nights I know I am going to be busy. No drive throughs here! 

It takes a few extra minutes but every Sunday I sit down and plan out what we will eat for all of our meals. I print out my meal plan and create a grocery list to bring with me to the store. You don't have to over complicate meals--stick with SIMPLE! I always tell my challengers in my groups to start off with simple meals like chicken and veggies and once a week try a new recipe to add in to the rotation. 

So heres my meal plan for the week. I am in the lowest bracket of the Country Heat nutrition plan. 

My goals this week are to eat 100% clean and stay on track. Im going to make sure I am drinking plenty of water and also am going to stay away from sugar.

If you would like to join me in my upcoming challenge group starting Sept 6th, make sure to fill out this application here to get my support and accountability. Our next group is going to be super fun!! Its called the Back to School Health Bet. You can BET on it that you will improve your health and fitness! We will be using a new app to track our workouts. Every one who participates will be earning a share of a 1.5 million dollar pot!  How awesome is that?

Join us in our  Back to School HEALTH BET all the details are here.

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Tuesday, August 16, 2016

Wanna Make a Bet?

Ahhh Im so excited for this! We are betting over $1million dollars that you will fall in love with our programs by getting healthy with the Health Bet!  Anyone can participate and will win an equal share of the pot! So if you've been sitting on the sidelines watching and thinking of joining us...theres no better time than NOW!

Well be using a fun new app to track your daily workouts at least 3 times a week and logging your shake at least 5 times a week. This is GREAT for accountability! Simple enough right? Everyone who participates will be earning an equal share of the pot! Thats it!

We have several workout programs to choose from at all levels. From beginners to advanced and all programs have a modifier you can follow. If youre not sure what program is best for you, lets chat and find one!

Our group will be kicking off right after Labor Day, Sept 6th. 

We will be following a meal plan based on your individual goals whether you want to lose weight, build muscle or tone up!

Heres what you get:
-22-30 minute workouts that you do in your own home
-daily shake thats filled with over 70 super foods and dense nutrition
-meal prep tips
-nutrition guide
-support and accountability
-me as your coach!

Ready to get started?

Save your spot here!

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Monday, August 15, 2016

Week 2 of Country Heat Complete!

Week 2 of Country Heat is done and I am half way done with this program! This week according to the calendar you  can double up on your workout on some days so I choose to do that to ramp up my results. I was waking up every morning between 6:00am and 7:00am over the summer but with the kids being back in school, my mornings are going to start at 5:00am this week! I know some people think I'm crazy but we don't find time for our workouts---we have to MAKE THE TIME! Once I wake up, I chug my Energize and its time to get my country on! Yeehaw!
Rise and Shine its Workout Time!

Last week I was away part of the week so I stuck to my workout schedule by streaming all of my workouts through Beachbody On Demand. I love how I can take these programs with me where ever I go!  Now I have to be honest here...I did get my workouts in BUT my nutrition wasn't 100%. Im not going to beat myself up about it though because I did enjoy myself and I believe in the 80/20 rule...balance right?
Streamed My Workouts on my iPad!

 I already started the week off on a great start! I created my meal plan for the week and prepped my lunches and snacks. Its so much easier to stay on track when I can grab what I need and its already made. For lunch this week I will be having grilled chicken, with veggies and a side salad. For my snacks I'll be having grapes, blueberries and a banana. I used my portion control containers and measure it all out so I know I am eating according to my specific goals!
Prepping my lunch for the week

If you are interested in getting my support on your fitness journey then please complete the application below to join my Back To School September 6th Challenge Group.  There are still spots available.

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Sunday, August 7, 2016

Country Heat Week 1 Review

Well, Im going to be completely honest when I say I really had no intention on ever trying this program. I really enjoy workouts with burpees and hardcore weights but I decided my body needed a break and I really wanted to change things up.  And I love dancing but its really hard for me to follow steps and routines so that was another reason I wasn't sure about this program. When Cize came out, the routines were really hard for me to follow too. 

Well to my surprise this dance workout was SOO DIFFERENT! The routines were SUPER easy to follow. Mostly because they do two different moves, you copy them and then do another brand new two moves. It also really helped that a few of the days you repeated the workout so  by the time you do it the second time you're a pro! Yeehaw! I broke out a nice sweat and burned 200-300 calories in each workout and I can't believe how sore my abs are just after one week! I really love how she incorporates all the ab moves into the routines and you don't even realize you are getting a workout in! Loved this lasso and cheerleader move!

As far as my nutrition goes, I am following the plan to a T. I really like that they incorporate the portion control containers from the 21 Day Fix because it WORKS!
Heres my plan for the week of what I will be eating. I generally like to keep things simple for the most part and try one new recipe each week.  This week I will be incorporating some Make Ahead Salad Jars to help keep me on track. Ive found when I plan ahead it really helps me stay on track.

This week I'll be starting Week 2 of Country Heat. 

Follow me on Facebook and Instagram to see my updates!

If you'd like help with your meal plan or are ready to get started on your fitness journey, start here:

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Friday, August 5, 2016

This Coconut and Lime Cauliflower Fried Rice is perfect for these hot summer days with its mix of lime and coconut. Its light and healthy and is the perfect side dish that compliments any protein with out having that guilt of feeling stuffed!

My absolute favorite thing about this dish is how it uses cauliflower instead of rice. If you haven’t done this before, I highly suggest you give it a try. Cauliflower is lighter on the carbohydrates than rice, absorbs the flavor of almost anything you cook with it (in this case, creamy coconut milk, zesty lime juice, and fresh cilantro), and it a great way to get those veggies in! It might sound strange, but once you process the budget-friendly veggie into to small pieces, it really does look like rice! And take it from me the Brazilian rice lover!
This “fried rice” recipe makes a large batch (8 servings) and extras store well in the fridge. So, if you’re not serving a crowd, wrap up any leftovers and enjoy them during the week. Serve the rice as a side with protein, or mix it up with some other veggies to make it into a stir fry!


Coconut and Lime Cauliflower "Fried Rice"

Prep time
Cook time
Total time
Recipe type: Lunch/Dinner
Serves: 8 servings, ½ cup each
  • 2 medium heads cauliflower, cut into bite-sized pieces
  • 1 Tbsp. extra-virgin organic coconut oil, divided use
  • 1 (13.66-oz.) can unsweetened organic lite coconut milk
  • 1 cup shredded unsweetened coconut
  • 4 Tbsp. fresh lime juice, divided use
  • 4 tsp. finely chopped lime zest
  • ½ cup finely chopped cilantro; reserve a small amount for garnish
  • ¼ tsp. sea salt (or Himalayan salt)
  1. Place half of cauliflower in food processor; pulse until cauliflower is chopped into pieces about the size of rice. Repeat with the other half. Set aside.
  2. Heat oil in large nonstick skillet over medium-high heat.
  3. Add cauliflower; cook, stirring frequently, for 4 to 6 minutes.
  4. Add coconut milk, coconut, and 3 Tbsp. lime juice. Bring to a boil. Reduce heat to medium-low; gently boil, stirring occasionally, for 8 to 12 minutes, or until tender and liquid evaporates.
  5. Add remaining 1 Tbsp. lime juice, lime zest, cilantro, and salt; cook for 2 minutes, or until lime juice evaporates.
  6. Divide evenly into eight serving bowls; garnish evenly with cilantro.

Wednesday, August 3, 2016

Don’t Buy Beachbody’s Country Heat Workout (Until You Read This)

Yay!! I am so excited!  Not only did I just come back from Country Music center HUB NASHVILLE this week but now but Country Heat which is Team Beachbody's newest fitness program is here for you to purchase through me as your coach only.  If you don't know what Country Heat is, its a dance inspired cardio workout where you can burn calories, tone, tighten and dance your way towards your health and fitness goals.  Autumn Calabrese created this workout as another option for those that don't love to workout, that love listening to fun music and want to get and stay healthy!  

Join our Country Heat Test Group – open now!
I am super excited to host a Country Heat Test Group and it is now open on Facebook!  We won’t start until August 8th with prep week, but you can come on in and learn more about Country Heat, meet some other ladies doing the program, and get organized and ready to rock & roll.  (Or the country version of rockin’ and rollin.’)

Im excited to take a break from my weights and give my body a rest with this low impact workout! I already tried out the first day and broke out quite the sweat and burned a ton of calories! I loved how I was able to follow the moves despite my lack of dancing skills!

So how can you score this program?!  

Well you can only get it from a coach like me!  The first step is to create a free Team Beachbody Account so that I am your coach.  Use this link to set that up: Create a FREE Account HERE

Next,  the challenge pack for Country Heat is the best bang for your buck.  It comes with the entire Country Heat Fitness program, the nutrition guide, program manual, food storage containers, 30 days of Shakeology, access to stream your workouts with Beachbody On Demand and its on sale with discounted price and shipping right now!   This also gives you access into my exclusive Country Heat private accountability and support group where I will be giving you sample meal plans, recipes, daily tips and motivation to get you started with the program, keep you motivated and help you to see the results that you are looking for.  Its great for accountability and support!

This is the total package!!  Trust me, you want the support from others just like you.  I know when I started with my journey it was so beneficial for me to have other women that I could ask questions, could tell me to go workout when I didn't feel like it and they would help me stay on track with my nutrition.  
So how do you get the Challenge Pack: Here is your direct link.  Just make sure that I am  your coach before you make your purchase. Country Heat Challenge Pack Link

***Note when you sign up as a coach make sure that at the bottom of the first page it says that I am your Coach,  Melissa Alexander ID 430305.  If you already have a coach please contact your coach to sign up with them and to get into their challenge groups for support and accountability.

Lastly, I am kicking off my Country Heat Dance Party Test Group on August 8th.  So you can join me for 37 days of meal planning, prep, accountability and lots of fun!!!  When you make your purchase do this:

1.  EMAIL ME AT with your order confirmation # and let me know that you would like to be in the Country Heat Test group.  

2.  Make sure we are connected on Facebook by messaging me on Facebook.

3.  Lets get this party started!!  I'm so excited!!!  

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Monday, August 1, 2016

When you take a step out of your comfort zone, you never know what you can acheive!

This past week I attended my first ever Beachbody Coach Summit! I was over whelmed with excitement. I had the privilege of listening to other coaches share their stories and tips, workout with 24, 000 other coaches and celebrity trainers as well as be recognized on stage for our teams success!

I walked across stage in the Bridgestone Arena in front of 24,000 other coaches in Nashville, Tennessee. I have to be honest when i say I was totally nervous. Im just a regular  girl just like anyone else that wanted to lose weight and feel better. Never in million years did I think I would be recognized for the success of our team! A lot of people might think that Im lucky or just know a lot of people but the truth is, I'm just a normal girl like anyone else! All I did is make a decision and go for it!

Are you looking to join Team Beachbody For Support and Accountability or to build a business of your own message me at or complete a coach application here to join my August New Coach University.

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